want to “tone up?”
Happy new year! We’re halfway through January today. Are you still feeling that big new year energy? I hope you’re using it to your advantage if so!
I’ve been in the fitness industry for a decade now, which means that I’ve heard the new year resolution to “tone up” approximately 7,000 times now 😂
I’m not hating on this as a goal. In fact, I support it! But can we talk about what “toning up” actually means?
When people say they want to "tone up," they often imagine a lean physique with defined muscles.
It’s a very common goal, but many don’t realize that achieving this look boils down to two key components: building muscle and reducing body fat.
Building muscle is essential.
Muscles don’t magically appear overnight - much to my chagrin! Building muscle requires resistance training with weights heavy enough to challenge your muscles and stimulate them to grow.
Building muscle? Won’t that make me bulky?!
Many people shy away from lifting heavy because they think they’ll wake up looking like the incredible hulk. But listen - building significant muscle mass requires YEARS of dedicated effort, specific nutrition, and often a genetic predisposition. For most people, strength training creates a lean, firm look. Not the look of someone about to enter a body building competition.
The role of fat loss.
If you’ve put in the work to build muscle but your body fat percentage is still high; those strong, beautiful muscles will be hidden. They gotta be visible to get the toned, sculpted, snatched, [insert whatever fitness marketing term you like here] look you so desire. And that means reducing body fat.
Losing fat requires eating at a caloric deficit. This doesn’t mean starving yourself but rather consuming nutrient-dense foods in appropriate portions to support fat loss while maintaining muscle.
Tell me how to tone up already.
Ok ok! Here’s what you need to do to build muscle and lose body fat:
Strength Train Regularly - try to get at least 2 lifting sessions in per week. 3-4 sessions/week is optimal!
Incorporate Progressive Overload - gradually increase the weight, reps, or intensity to challenge your muscles and encourage growth.
Eat Enough Protein: protein is crucial for muscle repair and growth. Aim for about 0.7-1 gram of protein per pound of body weight every day.
Create a Calorie Deficit for Fat Loss: pair strength training with a slight calorie deficit to lose fat without sacrificing muscle.
Stay Consistent: toning up doesn’t happen overnight. Remember my chagrin?
Don’t Forget Recovery: rest and sleep are vital for muscle repair and overall progress.
Try following these recommendations and you’ll become stronger, leaner, and healthier . . . . aka - toned up!
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time to reflect
We’re closing in on 2024 my friend. Every year seems to pass by quicker than the last, doesn’t it?!
I know you have a lot going on right now, as this time of year brings out the busy in everyone . . . . so I just have a quick note for ya today.
In between the parties, shopping, eating, drinking, and being merry - try to find some time to sit down and think about the year you’ve had.
What are you most proud of from 2024?
What sucked the most about 2024?
What did you start in 2024 that you’re excited to continue working on in 2025?
There’s a lot to learn from each of these prompts. If we don’t take the time to think about where we’ve been, it’s real hard to know where we’re headed. And I want you headed in the right direction!
don’t hit pause
Ah, the week after Thanksgiving. The official start to “f@ck it, I’ll start in the new year” season 😂
December is tough. You’re busy. You’re tired. You’re not feeling motivated to focus on your health. Between travel, parties, maniacal shopping, and cookie baking. . . who has the time?!
How many Decembers have you had this same conversation with yourself? For many people, it’s more than a few. But while it’s tempting to put your health on hold, there are two big reasons why starting now is better than waiting until January.
1. You’ll feel better during the holidays.
December is STRESSFUL. Even if you love the holidays, all the running around, social obligations, financial pressure, and family drama can wear you down. This is not the time to lose focus on your health. If anything, your body needs support now more than ever!
If you can:
work out regularly
eat mostly well-balanced, nutritious meals
get your steps in
stay hydrated
get adequate sleep
. . . . you’ll manage stress so much better. Instead of feeling drained, maybe you’ll have the energy to actually enjoy yourself!
2. January will feel so much easier
The longer you take off, the harder it is to get back on track. If you put your health on the back burner for the rest of 2024, restarting in January will feel like climbing a mountain. But if you stay consistent now - even in small ways -you’ll already be ahead when the new year begins.
December doesn’t have to be perfect. Have fun at those parties and taste test all the cookies! But even small efforts to prioritize your health now will make a big difference. You’ll feel better, handle stress like a pro, and step into January feeling confident instead of overwhelmed.
Don’t hit pause on your health. Let’s end 2024 feeling good!
don’t miss day 3!
Ever notice how getting back on the horse after three days off is WAY harder than after just one or two days?
We’re heading into the holiday season, which means busy, stressful schedules! Feels like a great time to introduce the three day rule.
This can be applied to any healthy habit: working out, eating nutritious meals, getting your steps in, etc. A day off here and there is normal and to be expected. Missing two days happens sometimes but it still feels manageable. But three days off? That’s when we get in trouble. It creates a momentum shift that can turn an innocent break into a full-on downward spiral.
You know what I’m talking about. Life gets busy and all of a sudden you haven’t been to the gym in weeks. The thought of getting back in is miserable. You’ve become one with your couch and you’re the top DoorDash spender in your area. It takes so much energy to turn things around!
If we commit to the three day rule, we can avoid all this. This approach balances consistency and flexibility, keeping your goals realistic and sustainable - meaning you’re far more likely to achieve them!
Tips for sticking to it:
Plan ahead - schedule your workouts or meal prep sessions and stick to them just like you would any other important appointment.
Keep it small - on busy days, scale back instead of skipping all together. A short workout is better than no workout at all!
Forgive yourself - missed two days? No biggie! Just get back to it before it becomes three.
Healthy habits aren’t built overnight. They’re a series of small, consistent choices made day after day. Especially when life gets busy. So if you’re tempted to miss that third day in a row this holiday season, remember the rule and try your best to follow it!
Always cheering for you,
-Meg
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the MOST important fitness habit
Dare I say this is the MOST important habit when it comes to your fitness success?
Obviously choosing just one is tough, but if I had to pick - it’s:
Showing up for your workouts even when you don’t feel like it.
We’re talking about the workouts you have to force yourself to after a long day of work, desperately want to snooze through after a late night, or just straight up want to skip because you’re feeling lazy. But you get yourself to the gym and you power through anyway.
To be clear, there is a time and place for rest and recovery. If you’re a regular reader here you already know that :) If you’re sick, injured, or have a programmed rest day then it’s ok to skip.
But if you’re just not feeling it? Those are the days that are most important. Because if you’re like me, there are far more days you don’t feel like it than ones you do! And if you skipped all those days, you wouldn’t make much progress - if any at all.
The days you don’t feel like it could be your biggest opportunity. Show up, make those consistent deposits to your health and watch them compound over time.
Plus, you’re building a very important life skill here - doing the thing you don’t want to do but you know will move you towards your goals.
This is how you become the person you really want to be.
Love ya,
-Meg
wanna burn body fat?
Then do this one secret exercise and watch the fat burn away! Just pay me $1,000 and I’ll tell you what it is! I kid, I kid. If anything you’re reading starts out this way, please run in the opposite direction.
No no, I’m here to tell you something to STOP doing if you want to burn body fat. And you’re probably not going to love it:
Chill with the booze.
I know, I’m sorry. It’s not what most people want to hear. But! If your main goal right now is to lose body fat, then drinking isn’t going to help. And with the holiday/partying/debauchery season approaching, now seems like a good time to bring this up.
When you consume alcohol, your body recognizes it as a toxin and prioritizes metabolizing it over other nutrients. The body focuses on breaking down and eliminating alcohol first before turning its attention to carbs, fats, or proteins. While alcohol is being processed, your body temporarily shuts down fat oxidation, meaning that the fat-burning process comes to a halt.
Can you still consume alcohol and burn body fat? Yes, it will just take longer.
And maybe you’re not concerned with the rate at which you’re currently burning body fat. But if you are, just be cognizant of the extra challenges alcohol will present for you along the way.
Cheers! (or not)
prepare tonight
Hello dear reader. Today I want to share a personal strategy I’ve been working on that has drastically improved my productivity and well-being. And surprise! It has to do with food 🐷
You’ve probably heard of “meal prepping” and somewhere along the line were made to believe you needed to do it to be healthy. I used to think this as well. On Sundays I would spend 10 forevers grocery shopping, cooking, cleaning, and planning out my meals for the week. It SUCKED. So much time, effort, and wasted food!
I’ve wised up in old age though and now think only two meals in advance - instead of an entire week. When I cook, I make enough for the next two meals for two people and it is entirely less overwhelming.
Every night as I’m preparing dinner, I’m also packing my lunch for the next day. While I’m at it, I also make and pack my breakfast, snacks, and protein shake for after my workout. It all goes in a bag in the fridge so that in the morning I don’t have to think one bit about anything I’m going to eat all day until dinner.
Disclaimer #1 - this will obviously vary depending on how many mouths you’re feeding.
Disclaimer #2 - I know this is more challenging with little ones running around, which I do not have. Unless you count a puppy, which can be quite distracting - but not the same I know!
Is all that prep work what I want to do when I get home from a long day of work? OF COURSE NOT. But, the stress and time it saves me the next day is so worth it. My mornings are way less hectic and I’m able to stay on track with my nutrition goals.
This may seem like a lot at first, and it kind of is. If you want to give it a try, start small. Just pack your lunch for the next day. Once you get that down you add snacks. And maybe eventually you throw in breakfast too.
Pro tip: couple this with something you enjoy like a podcast, audiobook, or TV show. That will make it feel less daunting after a long day!
Give it a try one night and make sure to let me know how much better the next day was :)
are you investing?
No, I’m not talking about your 401K. There is plenty of financial investment content out there, this is not that!
I’m talking about investing in your health. Making healthy choices can feel really hard sometimes, but the more consistently you do, the better off you’ll be.
Think of every healthy choice as an investment in your future. Every workout, nutritious meal, walk outside, good night’s sleep, time spent with loved ones . . . . these are all like deposits into your future wellbeing.
Now let’s talk about our unhealthy choices. Excessive drinking, unhealthy eating, staying up too late, forgetting that water exists and we’re supposed to drink it, and sedentary behavior. Think of these as withdrawals.
Everything you do compounds over time.
The choices you make every day, whether healthy or unhealthy can significantly impact your long term health. Does this mean you have to make the perfect choice every time? No! I’m not a monster. But the healthy choices need to far outweigh the unhealthy ones if you want to be feeling good as you age.
What does your 80 year old self want? Start thinking of your choices as deposits vs. withdrawals into your life in old age. Could be an interesting shift.
Ready to start investing in your future? Come workout with us! Grab our New Member Special - 2 weeks of unlimited classes for just $25!
start in October
Wanna know how to get a new year’s resolution to stick?? Start in October.
Like - now :)
It's all too common for people to put off healthy habits until the new year, thinking "I'll get it together in January. I’ll wait to start working out regularly. I’ll allow myself to indulge around the holidays. Then I’ll change everything about myself and my lifestyle in the new year. I’ve never been able to do it before, but 2025 feels like my year!” 😂
Sorry my dear, but the likelihood of that panning out is low to quite low.
Don’t get me wrong, I’m all for enjoying yourself at parties and living your life . . . . that’s not what this is about. This is about not letting the last few months of the year take you down. If you’ve been reading along for a while, you know I’m not suggesting perfection. At all. I’m suggesting you get a head start on your fitness journey now. Don’t wait for January to start feeling better!
There are 12 weeks left in 2024. If you work out 3 days/week for the rest of the year, you’ll get 36 workouts in before January. Imagine how different the beginning of 2025 would feel for you! Taking action today, rather than waiting for a new year's resolution, is the best way to make real, lasting change.
Need some help getting started? Grab our New Member Special - 2 weeks of unlimited classes for $25!
let’s start 2025 feeling GOOD!
secret to feeling better
Want to know my secret to feeling better?? . . . . . .
WALKING!
Mind blowing right?! Haha no, it’s not. At all. Yet many people aren’t doing it.
As long as you’re physically able and in a safe place, it’s pretty darn easy to go for a walk. It doesn’t have to be fast, long, or grueling whatsoever and can still have remarkable health benefits.
Feeling anxious? Go for a walk.
Feeling sad? Go for a walk.
Feeling stressed? Go for a walk.
Feeling angry? Go for a walk.
Feeling tired? Go for a walk.
Oftentimes when we feel these unpleasant emotions, we reach for other things. Things we know are only temporary fixes, sometimes with negative longterm effects. But what if you tried getting up, going outside, and moving your body for a few minutes first next time? Maybe eventually you’ll be depending on that vice way less, or maybe even not at all.
The more you walk the better you’ll feel. Not only will your mental well-being improve, you’ll also be decreasing your risk for cardiovascular disease, type 2 diabetes, cognitive impairment, and dementia. (1)
Next time you’re feeling lousy, remember my “secret” and go for a stroll. Then get back to your life and continue crushing it, because that’s where your energy is best spent!
it won’t happen overnight
We live in a world of instant gratification. Anything you want to watch can be streamed, anything you want to eat can be delivered to your doorstep, anything you want to learn can be googled, and so on. And I’ll tell ya, it’s quite nice 🤷♀️
Getting used to this can be a slippery slope though, because some things still take time. And yes, you guessed it - I’m talking about fitness. Unfortunately for our somewhat spoiled society, it takes time to get fit. Whether your goal is to lose body fat, build muscle, improve cardiovascular health, get out of pain, or live longer . . . . . it will not happen overnight.
Real fitness progress takes time. You might not see results day to day or even week to week, and this can be frustrating - I get it! But don’t let that be your excuse to quit. Keep at it, even when you don’t feel like it and even when it doesn’t seem like it’s working. Because it is. A year from now you’ll be so happy you listened to me 😉
It won’t happen overnight. But if you quit, it won’t happen at all.
Need some help with your results? Grab our New Member Special and come workout with us! We’ll help keep you accountable on those days you don’t feel like showing up.
recovery = results
Recovery. Not a very sexy topic, but one that’s essential if you want to see results from your training. It’s easy to overlook rest and recovery when you’re super motivated, feeling great, and eager to reach your goals . . . but it’s necessary for long-term success and sustainable results.
What actually happens when you rest?
Every time you engage in intense exercise, you create tiny tears in your muscle fibers. This may sound alarming, but it’s not! It’s part of the natural growth process. When you rest, your body repairs these tears, making your muscles stronger and more resilient. While it may sound counterintuitive, you don’t build muscle in the gym - you build it when you rest.
What happens if you don’t rest?
This happens a lot when people begin their fitness journey. They get so excited and addicted to how great they feel from working out (which is FANTASTIC!) that they don’t want to stop. They worry that if they take one day off they’ll fall off the wagon completely and will have to start all over.
But if you don’t rest, it can lead to:
Decreased Performance: fatigued muscles can’t perform at their best, limiting your ability to push harder in your next workout. You won’t see many gains if you can never push it.
Injury: repetitive stress on muscles and joints without adequate recovery can lead to strains, pulls, tears, and all the other injuries that can leave you hobbling around and miserable.
Burnout: if you keep at anything that hard for that long, you’ll eventually burnout. Motivation does not last forever unfortunately.
How often should you rest? This can vary, but most people do well with 1-2 rest days per week. I personally feel my best with two rest days each week.
This doesn’t mean you need to sit on the couch and eat cheetos a couple days a week - although I could get down with that too 😛 You can still move on your rest days, you just want to take it easy. Walking, mobility work, and gentle yoga are great rest day activities if you can’t hold still.
Recovery isn’t a luxury, it’s a necessity. You’re not lazy for taking a day off, and you’re not going to lose everything you’ve built. In fact, it’s quite the opposite.
Need some help with rest? Grab our New Member Special and come workout with us! We’ll help you with your weekly workout schedule so you’ll be looking and feeling your best in no time.
balancing HIIT, strength training, and cardio
This is a question that comes up a lot! How often should you be doing HIIT, strength training, and steady state cardio each week?
Let’s start by breaking down each modality.
HIIT - High Intensity Interval Training
HIIT is a method of training that alternates short periods of all-out intensity with longer periods of recovery. Think :20-:30 of an all out sprint followed by :60-:90 of rest.
HIIT has wonderful benefits if done in proper doses. For most people, 1-2 HIIT sessions per week is plenty. If the volume gets much higher than that, joints won’t be happy and the body can actually start to have a negative response.
Somewhere along the line people got obsessed with HIIT and feel they need to do it all the time. In fact, many group fitness studios only offer HIIT and want their members to train there 5 days/week! Aye aye aye.
Do I hate HIIT? No. (actually yes, personally I have to force myself to do it HA but that’s beside the point) I do hate to see people waste their precious training time on it when they could be getting better results elsewhere though.
Strength Training
Properly loaded and well-executed weight baring exercises are the preferred foundation of physical fitness. Not just for body builders, athletes, or meat heads - for everyone. Weights and reps will vary depending on the movement and fitness level of the individual, but muscles should be challenged to near failure (sometimes to actual failure) with adequate rest between sets.
So that group fitness class that involves 700 reps of random weighted exercises for an hour straight is not strength training. That’s cardio with weights, it’s not NEARLY as beneficial as true strength training, and it’s mislabeled. I’m sorry I said it!
When completed with good technique and full range of motion, strength training:
Builds and maintains muscle, strength, and power
Improves bone density
Protects joints
Supports fat loss
Builds self confidence
The list goes on . . . . .
We recommend at least 2 solid strength training workouts per week, with 3 being optimal.
Steady State Cardio
“Steady state” cardio refers to low/moderate intensity cardio at longer durations. This could be a 20-60 minute incline walk or elliptical sesh; or 2-5 minute intervals on a rower or bike at a moderate intensity level followed by a shorter rest. The idea is to keep your heart rate around 60-70% of your max. You should finish a steady state cardio workout with a nice sweat, slightly elevated heart rate, and an energy boost.
When done in the appropriate volume for one’s goals and fitness, steady state cardio can improve heart health, recovery, and cognition. 1-2 sessions per week works well for most people.
There ya have it. Hope you find this rundown helpful!
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Our weekly class schedule is set up so that you can get everything I mentioned above without having to think about it. Just show up and we’ll take care of the rest!
Monday - Strength Training
Tuesday - Steady State Cardio
Wednesday - Strength Training
Thursday - HIIT
Friday - Strength Training
Saturday - HIIT
Sunday - Steady State Cardio
fitness through tough times
Last weekend a friend of mine from home passed away. Needless to say, these last few days have been pretty sad. There are a lot of rough emotions out there, but “sad” is one of the worst if you ask me. Life must go on, and you can’t let things take you down - but it can be hard. Really hard.
One thing that has been there for me through this tough time, and is always there for me. . . is my fitness. I know that if I can just get myself to class, I’ll feel better. And when you feel like dog doo doo, you need to do as many things as you can to feel better.
I’m not talking about walking into a gym alone and depending on yourself to get a great workout. This works for some people - but not me. Knowing that I have a trusted training program, coach, and supportive community at the gym waiting for me every day is what I need. Am I plugging my own business big time right now? Haha yes, I am indeed! Because I believe in it and it’s there for me through the good times and the bad - and it can be for you too.
Even if it’s not at Heat, having a consistent relationship with fitness will save you in many ways. You already know the physical benefits (if you don’t, check out my other blog posts!) Strength, cardiovascular health, improved bone density, and longevity to name a few. The emotional and mental benefits are just as powerful though. Every workout is a chance to boost self confidence, enhance your mood, and reduce stress. Like a non-pharmaceutical anti-depressant :)
So no matter how you’re feeling today, prioritize exercise. And beyond that, prioritize intelligent training with a trusted professional. It’s so important.
anti aging secret - MUSCLE!
Our society is obsessed with anti aging. We spend a lot of time, energy, and money trying to retain our youth. And no shame from me, I have a very regimented skincare routine myself!
But did you know that in addition to regular facials and $$$$ skincare products, muscle mass can also help you look and feel younger?! Here’s how:
Better Skin
Building muscle improves skin elasticity, structure, and dermal thickness (1), reducing the appearance of those fine lines and wrinkles we spend so much time worrying about. Building muscle mass reduces oxidative stress in the body, which causes physical signs of aging (2). More muscle = younger looking skin.
Body Composition (aka: look better naked)
Muscle mass gives us the strong, defined, “toned” look that many of us are after. Increased skeletal muscle mass improves insulin sensitivity and glucose uptake (3) as well, reducing risk of diabetes, inflammation, pain, and many other health issues that can cause people to look and feel older.
Mood and Energy Booster
There are many ways lifting weights will improve your mood, but I’ll leave you with two today:
Better sleep! Resistance training has been proven to improve sleep quality and reduce anxiety and depression (4).
This is a fun one: increased brain-derived neurotrophic factor (BDNF) (5).
WTF is BDNF and why does it matter? When BDF levels are high, learning new information is easier, memories are easily accessed, pain sensitivity is decreased, and anxiety and depression are massively reduced. The higher the better my friend!
There are so many benefits to strength training, many of which you’ve heard me talk about here before. And now we get to add anti aging to the list? If you haven’t gotten in the weight room yet, maybe this will be just the kick in the butt you need :)
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I’ll workout when I have more free time.
I’ll get to the gym when:
things slow down at work
all my travel is done
I have more free time
These are things I hear quite often. And I get it. Sometimes life is so crazy it’s really tough to squeeze in workouts. Exercising can feel like a luxury you just don’t have time for. One that you genuinely plan to tackle when life slows down.
But there’s two big reasons why this mindset won’t serve you well in the long run.
#1. You’re always going to be busy.
I don’t know a single human being that isn’t busy. Are some of us more busy than others? Do kids play a big role in time management and flexibility? Yes of course! But you my dear reader - you’re smart, successful, and always trying to get better. So I hate to break it to you, but you’re probably not going to get less busy 🤷♀️
#2. If you wait until you have free time to workout, you’ll stop as soon as life gets busy again.
It seems perfectly logical to wait until you have free time to start. But when do you consistently have free time? I’m guessing your answer is -rarely-
Learning to get your workouts in even when it’s hard will ensure you stick with it long term, not just when it’s convenient for your schedule.
Once you’re working out consistently for a few months, it will become part of your normal routine, your normal (BUSY) life. So as loco as it may sound, the ideal time to start is when you’re busy. Master the most challenging version first, then the rest will feel like cake.
Need some help getting started? Grab our New Member Special - 2 Weeks of Classes for $25! We’d love to workout with you.
lemme get a snack
I’m coming off a fun girls weekend with my friends from home . . . . and it got me thinking about something very important - snacks! 😛
Over the years I’ve noticed that oftentimes when ladies gather, they eat food suited for rabbits. Veggie trays, chips and dips, and other cute treats are nibbled on throughout the day.
And while I love a good charcuterie board just as much as the next gal, a snack is not a meal.
Even if you choose “clean,” protein-rich, low calorie snacks . . . . they’re still not fueling you properly. Yogurt is not a meal, a protein bar is not a meal, fruit is certainly not a meal.
I’m not saying there’s anything inherently wrong with snacking, and sometimes a meat stick in your purse can really save you! But if you’re snacking all day every day, it could be negatively impacting your fitness.
If your constant snacking is:
leading you to binge later in the day because you’re SO HUNGRY
putting you in a caloric surplus because you’re going overboard on the nibblers
making you a hangry, miserable human at the end of the day because you’re malnourished
You need to eat more MEALS.
Again, snacks have a time and place and I’m not discouraging them completely. But if snacks make up the bulk of your diet, I highly encourage you to start eating well-balanced, nutrient-dense meals throughout the day. Your energy, mood, and social circle will thank you.
DISCOMFORT = HAPPINESS
Discomfort = happiness? That seems odd, but it’s true. Research shows that people who consistently enter situations out of their comfort zones report being happier in general. Think about some uncomfortable situations you’ve been in. Maybe you had to give a big presentation at work, went to a party where you didn’t know many people, started playing a new sport, etc. If said situation ends up going well, the joy and excitement you feel after is pretty unmatched.
Does that mean you’ll feel amazing after every situation you initially dread? Of course not. But - if you don’t put yourself out there, you’ll never know. . . and will certainly never reap the benefits.
This principal can easily be applied to fitness. It can be intimidating/overwhelming/uncomfortable/ (insert your least favorite emotion) for many people to enter a gym or group fitness class. The thought of pushing your body, sweating, and working hard physically can be scary to some.
But if you can push through that discomfort and get yourself to the gym, the feeling you’ll get after is so worth it. We see people walking out of class feeling proud, fulfilled, confident, and happy every day. It’s quite a delight for us, as well as them :)
So I invite you to do the hard thing, push yourself a little further, do something that makes you nervous and see what happens. I’m thinking you’ll be a little happier if you do. And I want that for you!
69 AND CRUSHING IT
Today’s blog post is a shoutout to my mom. She’s 69 years old and crushing it. This is her slalom skiing on the 4th of July.
Am I writing this just to brag on my mom? I mean yea, a little 😉 but mostly I’m trying to point out the importance of taking care of yourself.
My mom works out 4-5 days/week and plays pickle ball nearly every day. And because she’s been movin and groovin like that for decades, she’s still living a very active and happy life.
You may be thinking. . . I’m nowhere near 69, why do I care? And I get that. But the thing is - developing healthy habits when you’re young will make your older years much easier.
Muscle mass starts to decrease naturally once we hit a certain age, especially if we’re not strength training. That’s one of the many reasons why lifting weights is so imperative to our health! The sooner you start, the more equipped you’ll be to handle the natural aging process.
If you’ve been wanting to start working out but keep putting it off, consider your older self. How do you want to spend your 60s, 70s, 80s . . . . . hobbling over to your rocking chair or out there kicking @ss?!
I’m trying to keep crushing it for many years to come, personally. And I think if you’re reading this, you do too.
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WE’RE HALFWAY THROUGH 2024!
And just like that, we’re halfway through the year. Hard to believe right?
Personally, this is my favorite time of year. I LOVE summer. Beach, pool, vacation, I’m there. So trust me, I’m not trying to rain on your summer parade. . . . . but it’s a great time to reflect. Where have you been this year and where are you headed? Are you on track with those goals you so diligently set for yourself in January?
If you are, then hell ya! Good for you. Keep on truckin.
If not, that’s also ok. You have 6 more months to make a shift and I think you can do it.