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Elevate.lifestyle.wellness, Pleasant Hill, MO (2026)

07/12/2022

Congratulations Rebecca! 🏆

I’m happy to announce she is the winner of a free customized training program for having the most points from my masterclass I hosted last week. 👏🏻

Rebecca, I appreciate you inviting your friends to join as well as for participating both nights!

Thank you to all the amazing ladies that attended! ❤️

If you missed the class but are still interested in learning about how to ditch the diet mentality and make easy lifestyle shifts to lose fat and increase energy, let’s chat! Shoot me a message or complete the client application link in my bio. 😊

06/27/2022

Do you feel intimidated when you walk into the gym? Been there! 🙋🏼‍♀️

If you are a cardio queen because you don’t know what else to do then hear me out! I’m not saying no to cardio but strength training is important for many reasons so start incorporating a few exercises into your routine and see how you feel. 💪🏻

Not sure where to start??? ⬇️

💥 Make a plan BEFORE you get there! Which muscle groups are you going to focus on? Pick 2-4 exercises that target those muscles and write them down in a journal or create a note in your phone. Keep track of the amount of weight you lift and how many reps you complete. Aim for 10-12 reps for 3 sets.

💥 Warm up for 5-10 minutes so your muscles are ready to lift. Save cardio for the end of your workout.

💥 Does your gym offer a group fitness class? Those are a no brainer - show up and let the instructor tell you what to do!

💥 Not sure how to use the machines? Ask a team member for a walk through to explain and/or demonstrate how to safely and effectively use the equipment.

💥 Look around - some members have been working out for years and others are new. Don’t be shy, ask someone if you have a question or need some guidance during your workout. I promise, people are more than happy to help you!

💥 Throw your AirPods in and focus on YOU! Watch your form in the mirror and don’t worry about anything else. People are not judging you so get out of your own head!! 😍

⭐️ Want some helpful tips on how to kickstart your weight loss?

Join me for a FREE Masterclass July 6th & 7th at 7:00 CST!
Secure your spot with the link:
https://bit.ly/FueledAndFit

What you’ll learn:

Day 1 - the #1 thing you need to know about to lose weight + keep it off.

Day 2 - 5 easy lifestyle shifts you can make TODAY to lose weight effortlessly!

Give me 30 minutes each day and I’ll share how you can start seeing results!

This free class will include a participation challenge (details disclosed within the group) and the winner receives a FREE custom training plan! 💪🏻

06/24/2022

Look at the results this beautiful client has achieved in just 8 weeks! Kendra is down 10 lbs and 13 inches without spending hours in the gym or restricting foods she enjoys!! 🤩

When Kendra reached out to me she was not a member of a gym, didn’t workout regularly, had tried a few workout apps in the past, and had recently attempted a keto diet.

Hear what Kendra has to say….

WOW!!
What a change in just 8 weeks! I told Trisha when I started I wanted to lose 15lbs! She said that’s a higher number but it’s not all about the lbs, you will lose inches too! I let her know that that’s okay because I like a good challenge! ☺️

This has been such an amazing journey so far and I still have 4 weeks to go! I never thought I would be where I am today but I’m glad I took the jump and decided to push myself to become a better version of myself not just for me but also my daughter!

I have learned so much from day one
-counting my macros
-why drinking water is so important
-going to the gym weekly
-reading a label properly on food

I have never felt so confident in myself than I do now! I seriously can’t thank Trisha enough for being such a great coach and getting me through this!

Please know you can make the change today and Trisha is the best one to help you reach your goals! ❤️

⭐️ Want some helpful tips on how to kickstart your weight loss?

Join me for a FREE Masterclass July 6th & 7th at 7:00 CST!
Register for this class with the link below.
https://bit.ly/FueledAndFit

What you’ll learn:

Day 1 - the #1 thing you need to know about to lose weight + keep it off.

Day 2 - 5 easy lifestyle shifts you can make TODAY to lose weight effortlessly!

Give me 30 minutes each day and I’ll share how you can start seeing results like Kendra!

This free class will include a participation challenge (details disclosed within the group) and the winner receives a FREE custom training plan! 💪🏻

06/16/2022

Does this sound familiar?!!

✔️You want to lose fat, gain confidence and get toned but not "bulky"

✔️You’re confused about which "diet" actually works

✔️You spend every day wishing you could lose weight, but every time you get serious you fall off the wagon.

✔️You want to be able to incorporate treats, go out for drinks and not feel guilty + STILL lose weight.

Don’t worry friend, I got you! Let me share my story in case you’re new here.

I felt the EXACT same way about 5 years ago. I had always struggled with my weight growing up and it became more difficult the older I got. I tried ALL the fad "diets" - low/no carb, 1,000 calories, water pills, fat burners...you name it. I could never stick to them which left me feeling even more overwhelmed and frustrated. That is when I hired a personal trainer and paid for a meal plan after realizing my "healthy" eating and hours of cardio weren't yielding any results. That's when I discovered this ONE thing, to finally be able to fit foods I enjoyed into my meal plan. Not only did I start to shed unwanted fat, my energy levels increased, and my strength and stamina in the gym improved as well! Don’t worry - I’ll go into details in the masterclass.

I don’t want you (or anyone) to have to go through what I did - wasting years not feeling confident - which is why I created this FREE masterclass for you.

What to Expect:

Day 1 - #1 thing you need to know about to lose weight + keep it off

Day 2 - 5 easy lifestyle shifts you can make TODAY to start losing weight effortlessly!

Give me 30 minutes each day and I'll show you how you can get past this mindset in your fitness journey so you can STOP "starting over", stay consistent, and get results.

But, let’s make it FUN! 🤩

This free class will include a participation challenge (details disclosed within group) & the winner gets a FREE custom training program!

WHERE: My Exclusive Facebook Group

WHEN: July 6th and 7th from 7:00-7:30pm CST

Register for this class with the link below.
https://bit.ly/FueledAndFit

Can’t wait to see you there! ❤️
Trisha

05/05/2022

🤷🏼‍♀️What is metabolism?

You’ve probably heard people blame their weight on a slow metabolism. But what IS metabolism and what factors influence it?

👉🏻 Metabolism is the chemical reactions in the body’s cells that change food into energy. Even at rest, your body needs energy for breathing, growing and repairing cells, adjusting hormone levels, and circulating blood. The amount of calories used for these functions is known as basal metabolic rate, or metabolism.

👉🏻 There are several factors that determine your metabolism which is specific to you.
➕ Body size and composition. People with larger body frames or that have more muscle, burn more calories.
➕ Gender - men usually have less body fat and more muscle than women, so they burn more calories.
➕Age - as you get older, you tend to lose muscle mass and fat accounts for more of your weight, which slows down calorie burning.

👉🏻 Although we don’t have much control over the speed of our metabolism, we can control the amount of calories we burn through physical activity. So let’s GET MOVING!!! 🔥🔥

Truth 💣- It’s easy to blame metabolism for your weight gain, but in reality it boils down to poor diet and lack of exercise. 😐

Need help getting started? I’m here! 🙋🏼‍♀️

04/29/2022

🔆 Let's talk food labels! Do you understand how to read them and what to look for?

The nutrition facts are important not only when managing macros, but in general to know which nutrients and the amount, that product provides your body. Food is fuel! 🚗

Top things to look for on the label:

1️⃣ Servings per container and serving size.

2️⃣ Calories - how many calories per serving

3️⃣ Total Fat - look for low saturated fat and try to avoid trans fat.

4️⃣ Carbohydrates - look at total sugars and added sugars. Fruits and dairy have natural sugars (lactose and fructose). Added sugars include high fructose corn syrup, sucrose (table sugar), and maltodextrin to name a few.

5️⃣ Protein - many of us fall short on our daily goals. Aim for higher amounts of protein.

6️⃣ % Daily Value - these numbers are based on a 2,000 calorie diet. If your caloric allowance is less than 2,000 then your % will be higher.💡 Remember the 5 and 20 rule - you want to aim for 5% or less total fat, cholesterol, and sodium and 20% or more for fiber, vitamins, and minerals. Percent daily values are provided for all listed nutrients on the nutrition facts panel except trans fat, total sugar, and protein as the FDA has not defined recommended daily amounts for these nutrients.

7️⃣ Ingredients - they are listed in order from greatest amount to least. Look for ingredients you can pronounce. The shorter the list the better!

New at reading the nutrition facts? Start by pulling out a few of your favorite items in the pantry to practice navigating the food label. Then apply your new skill on your next grocery run!

If you have questions, let me know. ❤️

04/26/2022

Client Testimonial ❤

“Trisha has helped me with lifestyle changes that have positively impacted my wellness. In the past, I was always scared to eat carbs and would try restrictive diets that were unsustainable. Now I feel so much better focusing on drinking more water and eating more protein. With Trisha’s guidance, my muscle mass has increased by 9 lbs and I feel better that ever! I love the fact I can eat more and lose weight! She is so knowledgeable and I recommend her to anyone looking for a coach that delivers results.” - Abby

Can you relate to Abby's experience with restrictive unsustainable diets?

If you're ready to learn healthy lifestyle habits for long-term success, apply to work with me at the link in my bio or send me a message.

04/25/2022

I love Mondays! 🤩

It’s a clean slate, regardless of the weekend or last week… that’s in the rear view. Make a commitment to yourself to stay on track, get back on track, or to begin. Maybe you’ve been waiting to get started. Well friend…. 💫This. Is. Your. Day.

No more waiting and no more excuses! 🚫

Wherever you are on your wellness journey, keep going. You got this.👏🏻

Not sure how to get started? Comment ⬇️ or DM for some tips.

04/22/2022

Happy Friday! 🌸

Let’s talk about weekends….Many people are disciplined with nutrition and fitness throughout the week and then ease off when Friday evening rolls around. I get it!

Enjoy happy hour, date night, brunch, birthday parties, and celebrations as you should BUT in moderation. No food or alcohol is off limits however, some are better than others to keep you on course with your goal. 🎯

I’ve had clients ask why they aren’t seeing progress when they’re nailing their macros and strength training during the week. My first question is “How do your weekends look?” 🫣

Have you heard of the 80/20 rule? 80% I’m spot on with my nutrition which allows 20% for more relaxed eating. Guess what….that isn’t an entire weekend!

Here’s how it shakes out….
3 meals/day x 7 days = 21 meals in a week
20% = 4 meals
Say your weekend starts Friday at dinner and runs through Sunday night, that’s 7 meals which is 35%. 😳 See how it adds up!?

One weekend isn’t going to throw you off but if you’re letting loose every weekend focus on reeling it in over th next two days and see how you feel Monday morning.

📱DM if you need some tips on how to order a little healthier when eating out or when choosing an adult beverage.

If you’re looking for a program that teaches balance by creating healthy lifestyle habits, click the link in my bio to apply.

Cheers! 🥂
Trisha

Elevate.lifestyle.wellness

07/12/2022

06/27/2022

06/24/2022

06/16/2022

05/05/2022

04/29/2022

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04/22/2022

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