TruResults Fitness

TruResults Fitness Erica Trudell created TruResults to help individuals achieve lasting fitness and sustainable habits that support long-term success.

Services include 1-on-1, partner, and small group training. Private gym located in North Scottsdale, AZ.

09/16/2026

If you feel like you’re doing everything right and the scale still won’t budge, I promise you’re not broken. I’ve had this exact conversation with clients more times than I can count.
Here’s what usually turns out to be true.
You’re probably not eating enough protein. Most women I work with are eating half of what their body actually needs, which keeps them hungry and losing muscle instead of fat.
You’re probably under sleeping and not realizing how much it matters. Bad sleep raises the hormone that makes you hungrier the next day. It’s not in your head.
You’re probably still weighing yourself every single day. Your weight can shift for ten reasons that have nothing to do with fat loss. Water, stress, hormones, sodium. I tell my clients to put the scale away for two weeks and just watch how their clothes fit instead.
And honestly, you’re probably being harder on yourself than any client I’ve ever had permission to be hard on. That alone can keep you stuck more than any food choice ever could.
None of this means you need to overhaul your whole life this week. Pick one thing from this list and just work on that.
DM READY if you want help figuring out which one of these is actually your issue.

You’re eating healthy. So why isn’t anything actually changing?I hear this constantly from the women I coach, and honest...
08/28/2026

You’re eating healthy. So why isn’t anything actually changing?

I hear this constantly from the women I coach, and honestly, I made every single one of these mistakes myself before I understood why they matter.

Eating clean is not the same as eating enough, and a lot of the small habits we think are helping are quietly working against us.

Swipe through the full list. These are the 5 mistakes I see the most, and the simple fix for each one. None of them require you to overhaul your whole diet this week. Just pick one and start there.

The biggest one for me personally was grazing while I cooked. I still catch myself doing it some nights. Having one planned snack ready before I start cooking made a bigger difference than I expected.

Save this so you can check yourself against it honestly next time you feel stuck.

Comment the mistake you’re most guilty of below and I’ll reply with exactly how to help.

You don’t need a gym to get stronger. You need these 5 habits, and every single one of them can happen at home.I know a ...
08/26/2026

You don’t need a gym to get stronger. You need these 5 habits, and every single one of them can happen at home.

I know a gym can feel intimidating, expensive, or just one more thing to fit into an already packed schedule. None of that has to stop you from building real strength.

Swipe through for the 5 habits that actually move the needle, no membership, no fancy equipment, no excuses about not having time to drive anywhere.

The one that surprised my clients the most is habit 2. Practicing getting up off the floor without using your hands sounds small, but it’s one of the clearest signs of real functional strength, and most people cannot do it easily the first time they try.

Pick just one of these to start this week. You do not need to do all 5 at once.

Save this so you have it ready the next time you’re deciding what to work on.

08/20/2026

Want to build strength, not just lose weight?
Protein has to lead every meal. Here is your pick and mix plan.

Total: about 1,200 to 1,400 calories. Over 130g protein.

🍳 BREAKFAST (pick 1)
Cottage cheese, berries, granola. 340 cal, 27g protein.
2 egg omelet with turkey and cheese. 360 cal, 30g protein.
Protein oats with peanut butter. 400 cal, 28g protein.

🥗 LUNCH (pick 1)
Grilled chicken bowl with rice and veggies. 450 cal, 38g protein.
Shrimp salad with olive oil dressing. 400 cal, 32g protein.
Turkey chili, small portion. 420 cal, 34g protein.

🍽️ DINNER (pick 1)
Grilled steak with asparagus and potato. 490 cal, 40g protein.
Baked cod with quinoa and green beans. 440 cal, 36g protein.
Turkey meatballs with zucchini noodles. 430 cal, 35g protein.

🍎 SNACK (pick 1)
Hard boiled eggs, 2. 140 cal, 12g protein.
Protein shake. 180 cal, 25g protein.

Strength is built with protein and consistency, not restriction. That is the whole plan.

Save this and try it this week. Follow for more nutrition advice that actually works after 40.

08/20/2026

I used to be bulimic. I still work on my relationship with food today. Here are 5 lessons I learned the hard way.

1. Restriction always leads to a binge later. The fix: Eat enough during the day so night grazing stops.

2. Guilt about food makes the cycle worse, not better. The fix: Drop the good food, bad food language completely.

3. Willpower was never the missing piece. The fix: Structure and support work. Willpower alone does not.

4. My body was not the enemy. My beliefs about it were. The fix: Change the belief first. The body follows.

5. I healed through movement, not punishment. The fix: Use training to build trust with your body, not control it.

I am not sharing this for sympathy. I am sharing it because you might be carrying the same weight I once did.

Save this if any of it hit home. Follow for more real talk on training and nutrition.

08/18/2026

These foods keep you full on fewer calories. That means less grazing and less guilt.

🥚 Eggs. High protein. Keeps hunger away for hours. 🍗 Chicken breast. Lean protein. Builds and protects muscle. 🥣 Greek yogurt. High protein, low calorie. Great for a sweet craving fix. 🐟 Salmon. Protein plus healthy fat. Supports hormones at this age. 🍠 Sweet potato. Filling carb with fiber. Keeps blood sugar steady. 🥦 Broccoli and leafy greens. High volume, low calorie. Fills your plate. 🧀 Cottage cheese. Slow digesting protein. Great before bed. 🍓 Berries. Sweet, low calorie, high fiber. Fixes a sugar craving fast.

This list matters because volume and protein are what stop the grazing cycle. It is not about eating less. It is about eating smarter.

Save this and screenshot it for your next grocery trip. Follow for more nutrition advice that actually works after 40.

08/14/2026

If you have trained before and stalled out, it is probably one of these 5 things.

Mistake: Doing the same workouts you did at 25. The fix: Train for your joints and hormones now, not your past body.

Mistake: Adding more cardio when results stall. The fix: Add strength training instead. It protects muscle and speeds metabolism.

Mistake: Skipping mobility work. The fix: Spend 5 minutes a day on hips and shoulders. It prevents injury.

Mistake: Eating less and less when the scale stalls. The fix: Eat more protein, not less food overall.

Mistake: Quitting after one bad week. The fix: One hard week does not undo progress. Keep showing up.
None of these mean you failed. They mean you were given the wrong plan.

Save this and check which one is you. Follow for more training advice that actually works after 40.

08/13/2026

These are the habits that actually move the needle after 40. Not hacks. Habits.

1. Lift weights 3 times a week. This protects muscle you lose with age.
2. Eat protein first at every meal. It keeps you full and builds strength.
3. Stretch or move your joints daily. Mobility work is not optional now.
4. Walk 20 minutes after dinner. It helps blood sugar and digestion.
5. Sleep 7 hours if you can. Recovery happens while you sleep.
6. Drink water before coffee each morning. It wakes up your body first.
7. Do not skip breakfast. It stops the grazing cycle later in the day.
8. Track how you feel, not just the scale. Energy and mood matter too.
9. Rest one full day a week. Rest builds you. It does not slow you down.

You do not need to do all 9 today. Pick 2. Start there.
Small steps. Big results. That is how real change happens after 40.

Save this and come back to it every week. Follow for more training advice that actually works after 40.

08/07/2026

You do not need another diet. You need a plan that actually works with your body now.

This is a pick and mix plan. Pick 1 breakfast. Pick 1 lunch. Pick 1 dinner. Pick 1 snack. That is your day.
Total: about 1,200 to 1,400 calories. Over 120g protein. Built for women 40 plus.

🍳 BREAKFAST (pick 1)
Greek yogurt bowl. 1 cup plain yogurt, berries, chia seeds. 250 cal, 28g protein.
3 egg scramble with veggies and 1 slice toast. 350 cal, 26g protein.
Protein smoothie. 1 scoop whey or vegan protein, banana, ½ C berries, unsweetened almond milk. 300 cal, 30g protein.

🥗 LUNCH (pick 1)
6oz Grilled chicken salad with ½ an avocado. 420 cal, 35g protein.
Turkey hummus wrap. 400 cal, 30g protein.
Tuna lettuce wraps, Greek yogurt or avocado not mayo. 380 cal, 32g protein.

🍽️ DINNER (pick 1)
5oz grilled or baked salmon, broccoli, quinoa. 480 cal, 38g protein.
Turkey stir fry over cauliflower rice. 420 cal, 34g protein.
Grilled steak, salad, sweet potato. 470 cal, 36g protein. (No creamy dressings)

🍎 SNACK (pick 1)
Cottage cheese and pineapple or peaches. 150 cal, 14g protein.
Protein bar. 120-190 cal, 15g-20g protein.

Protein is the key at this age. It protects your muscle and keeps you full. That is why every meal here is protein first.

Save this and use it this week. Follow for more nutrition advice that actually works after 40.

04/23/2026

You don’t need a gym to get results.

All you need: paper plates + a little space.

You need the right movements and consistency.

Slide exercises = strength, control, and a serious burn 🔥

Save this & follow for more simple, effective training 💪

Address

7575 E Redfield Road Suite 137
Scottsdale, AZ
85260

Opening Hours

Monday 6am - 8pm
Tuesday 9am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 6am - 1pm

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