Fitmiss Training, LLC

08/28/2026

Have a great weekend!

08/19/2026

Motivation versus Discipline.

Motivation is great when you have it. You feel great. You are ready to go and go all in. You have energy and feel like you are ready to conquer anything and everything. You are ready to meal prep and eat healthy. You are going to the gym every day.

BUT it is FLEETING. It comes and goes.

That is where DISCIPLINE matters most. Discipline is following through on what you set out to do even when you don't feel like it. When you are tired, you still get up and go to the gym. When everyone around you is having pizza and beer, you get the healthy salad. When everyone else is staying up late and partying or watching that next episode on Netflix, you go to bed and keep your routine.

It's a skill. It requires practice and work and effort on your part to stay disciplined and to build that muscle just like any other muscle in your body. One rep at a time. It's about integrity and character. Do you follow through with what you say you are going to do? So, strengthen your discipline by following through even when it is hard AF and you don't want to. That is true success. That is long term success. That is DISCIPLINE and that wins over motivation every time.

08/13/2026

Real change happens one small habit change at a time.

Choose ONE thing you can do better today.

Maybe it’s:
• Adding protein to breakfast
• Getting a 20-minute walk in
• Following a structured workout instead of winging it
• Drinking more water
• Going to bed 30 minutes earlier
• Adding more nutrient-dense foods instead of simply eating less
• Taking a recovery day instead of thinking you always have to do more

Then practice it until it starts to feel normal.

You don’t need a complete overhaul. You need small actions you can repeat consistently.

Small changes → better habits → lasting results.

Stop chasing perfect. Start building consistent. 💪

08/11/2026

08/11/2026

A little bit about me…

08/06/2026

She made it look soooo effortless! So, I tried 😳🤷🏼‍♀️🤣

06/12/2026

Friday Funny 😆 🤣

04/29/2026

BRAIN HEALTH - Check this amazing podcast out by Dr. Mary Claire Haver and Dr. Louisa Nicola.

https://podcasts.apple.com/us/podcast/understanding-your-brain-through-perimenopause-and/id1846701533?i=1000747834816

SUMMARY: What do we need to do to protect our BRAIN as we age?
We are talking about dementia and Alzheimer’s prevention.

*Sleep: 7-8 hours of sleep each night, no exceptions! This Dr discussed in the podcast that having a good bedtime routine is very important. Temperature makes an impact on good sleep. She DOES believe in the supplements GABA, Melatonin, and Magnesium before bedtime to get great sleep. She believes in breath work and box breathing for sleep.

*Stimulate your brain by doing hard things so it grows and adapts.

*Physical Activity: “The FITTER you women are, the greater that you will stave off all-cause dementia and Alzheimer’s disease.” Cardiovascular exercise at about 60% of your maximum heart-rate. Examples: Brisk walk or jogging. Recommendation is 30 minutes daily, 3 days per week.
Zone Five – HIGH PACE, your heart rate is at 90% of it’s max. Examples could be sprints, plyometric work, Assault Bike, etc. THINK HIGHER INTENSITY. Recommendation is 20 minutes each week. 4x4 principle, 4 minutes on and 4 minutes off and do that for four rounds.
Resistance Training: Strength Training. LET’s GO! Lift heavy enough weight to make a difference. Recommendation here is at least 3dwk. Lift legs – she says, “The larger the legs, the larger the brain.” This makes me feel real good because my legs are big and muscular! So, I should be proud of this NOT embarrassed!

*NUTRITION: Eat a diet high in fiber, protein, Omega-3 fatty acids. Feed your brain with DHA and EPA every day. Keep your LDL down. Supplement if needed. Get your supplement brand scored on the APP supp.co She recommends CREATINE for a brain supplement. The recommendation there is 20 grams daily. She states it is not going to damage your kidneys!

For much more content from Dr. Louisa Nicola, and Dr. Mary Claire Haver, check out this podcast episode!

04/27/2026

***Sexual Health - PERIMENOPAUSE & MENOPAUSE ***
As a health and wellness coach and educator, I can tell you this is a HOT HOT HOT TOPIC. Educate yourself and learn about what is normal or not. I coach and train predominantly women and hormones and changes as we age come up ALL OF THE TIME. Here are two Drs I highly encourage you to listen to! They are so informative and knowledgeable for questions most all women may be wondering about but too afraid to talk about it.
Dr. Mary Claire Haver and Dr. Kelly Casperson. Go look them up and listen to them!

Podcast Episode · unPAUSED with Dr. Mary Claire Haver · April 21 · 1h 7m