Built by Shind

Built by Shind Hi, I'm Amanda! A NASM Certified Personal Trainer, and RN, based out of Protivin, Iowa. I specialize in strength training! I am also a mom of 6!

05/26/2026

We grew up during the era of:
-low fat everything
-“good” vs “bad” foods
-shrinking ourselves at all costs
-endless cardio
-eating as little as possible

Now women are finally learning: Strong is healthier than skinny.

Muscle protects your metabolism. Strength protects your bones. Protein fuels your body. And resistance training helps you stay capable, independent, and healthy as you age.

Your body is not something to constantly punish. It’s something to build.

Especially for the little eyes watching you. ❤️





One area many women overlook in training?The upper back.But strengthening these muscles becomes MORE important as we age...
05/22/2026

One area many women overlook in training?
The upper back.

But strengthening these muscles becomes MORE important as we age.
Cable rows and rear delt face pulls help improve:
-Posture
-Shoulder health
-Upper back strength
-Stability and balance
-Everyday pulling strength
These muscles help counteract the rounded-forward posture that can happen from sitting, driving, phones, computers, and daily life.

Here's Zita pulling 140 # cable rows and 40 # on the face pull! 💪

Strong posture isn’t just about appearance.
It helps us move, feel, and age better.

05/19/2026

The strength of your legs today may say a lot about your brain health 20 years from now.
Research has linked lower body strength and muscle mass to healthier cognitive aging and a lower risk of decline later in life.

Why?
Because strength training:
• improves blood flow to the brain
• supports insulin sensitivity and metabolic health
• helps regulate inflammation
• releases muscle-produced compounds called myokines that positively affect the brain
• preserves mobility and independence as we age

Muscle is more than cosmetic. Especially your legs.
Lift weights for the future version of you.



Happy Mother's Day to all of you Moms!To all of you juggling everything-- kids, work, schedules, meals, laundry, workout...
05/10/2026

Happy Mother's Day to all of you Moms!

To all of you juggling everything-- kids, work, schedules, meals, laundry, workouts, protein, sleep… and all the invisible things in between-- I see you! I am living it too!!
We carry the whole household on our shoulders-and in our head-all the time! I hope you take a little time for yourself today too. You deserve it!

Thanks for being here ♥️
-Amanda

05/05/2026

Most people turn a deadlift into a squat-
But real life (and strong bodies) need a HINGE.
If you want:
Stronger glutes
Less back pain
Confidence lifting anything off the floor
…you need to train your posterior chain.

Plus it feels good to lift a heavy barbell off the floor 💪



These two enjoyed their weekly training session--together--today! They had fun--and lifted heavy!It was their first time...
04/23/2026

These two enjoyed their weekly training session--together--today!
They had fun--and lifted heavy!
It was their first time doing hip thrusts too! 💪

And they wore the perfect colors ☺️

04/23/2026

🤭
Moms-We don't "get our body back" after babies...we build a stronger one!

It's actually amazing when you think about it.



Lois crushed hip thrusts this week by doing 4 more reps per set than last time! She's moving 65 #!!Just a reminder ladie...
04/16/2026

Lois crushed hip thrusts this week by doing 4 more reps per set than last time! She's moving 65 #!!
Just a reminder ladies, that you can lift more than your 20lb dumbbells 😉

Hip thrusts aren't just for aesthetics:
As we get older, building a strong posterior chain-especially the glutes-becomes one of the most important things we can do for long-term health and independence. Strong glutes support the hips and lower back, improve balance, and make everyday movements like standing up, climbing stairs, and walking feel easier and safer. Exercises like hip thrusts aren’t just about strength-they help reduce the risk of falls, protect the joints, and keep the body moving well for years to come. Strength training is a powerful tool for staying capable, confident, and active at any age!

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