1 Million lbs Lost

JR and Carol share their real-life experience training together at TruFit and how it’s helped them transform not just their bodies, but their confidence, energy, and lifestyle.In this interview, they talk about:Why they decided to start their fitness journeyWhat makes TruFit different from other gymsHow training together has strengthened their relationshipThe physical and mental results they’ve achievedIf you’ve been thinking about starting your own fitness journey or finding a supportive gym community, this story is for you.👉 Ready to start your transformation?Contact TruFit today to book your free consultation.

Most people don’t fail their fitness journey because they’re lazy.They fail because they don’t have a plan.No structure for training.No structure for nutrition.No structure for progress.So they guess.They start strong.They fall off.They blame themselves.In this episode, we break down:Why most gym programs don’t workThe difference between motivation and structureWhat actually creates consistencyWhat to look for in a real fitness programIf you’re tired of starting over and ready to follow a real plan, this episode is for you.

Have you ever said (or thought quietly):“My metabolism must be broken.”Because maybe you’ve dieted the right way…You tracked, stayed consistent, and actually put effort in.And now fat loss feels harder than it should.This is one of the most common fears I hear — especially from people who have dieted before, feel stuck, or worry they did something irreversible to their body.But here’s the truth:👉 Your metabolism isn’t broken. It’s adaptive.Metabolism isn’t fragile. It’s the amount of energy your body uses daily to stay alive, digest food, move, and recover — and it constantly adjusts based on your body size, activity, sleep, stress, and food intake.So when your body gets smaller…it needs less energy.At the same time:hunger often increasesdaily movement drops without you noticingrecovery gets harderWhich is why fat loss can feel harder even when nothing changed.This isn’t about fear.It’s not about being anti-diet.And it’s definitely not about “healing” a broken body.It’s about understanding your body well enough to stop guessing — and start making adjustments that actually work.If you feel stuck and want clarity on what’s happening with your metabolism:

In this episode, Jason shares his honest fitness journey—from the moment he realized an XL shirt no longer fit, to losing 38 pounds and becoming stronger than ever at 42 years old.Jason started his weight loss journey on his own, made early progress, then hit a year-long plateau that forced him to confront the real issue: consistency with nutrition. By committing to structured training and following a clear meal plan, he broke through, rebuilt his body, and sharpened his mindset.As a business owner, Jason also explains why removing daily decisions around workouts and food was the key to long-term success—both in and out of the gym.This conversation is a real look at what it takes to move past plateaus, stop guessing, and build a sustainable system for health, strength, and growth.

Struggling to stay consistent with your workouts or not seeing results?In this video, I explain why hiring a personal trainer in Post Falls can be the difference between guessing at the gym and finally getting real, lasting results.Most people don’t fail at fitness because they’re lazy — they fail because they don’t have a clear plan, accountability, or proper guidance.As a local Post Falls personal trainer, I break down:• Why most people struggle on their own• How a personal trainer helps you get results faster• The importance of accountability and proper technique• Why working with a local personal trainer mattersIf you’re in Post Falls and serious about improving your health, strength, and confidence, I offer a free personal training consultation.👉 Book your free consultation here: https://trufitpostfalls.comEven if we don’t end up working together, you’ll leave with clarity and a better understanding of what actually works.Subscribe for weekly fitness tips from a certified personal trainer in Post Falls.

If you’re looking to lose fat fast without extreme dieting or endless cardio, this video breaks down exactly how I’d approach losing 10 pounds in a simple, sustainable way.I’m a personal trainer working with clients in Post Falls, Idaho and Coeur d’Alene, Idaho, and this is the same science-based strategy I use with real people every day — not crash diets, not gimmicks, and not shortcuts that lead to burnout.In this video, you’ll learn:How to find your true calorie baselineWhy a 20% calorie deficit is the “sweet spot” for fat lossHow increasing daily steps accelerates weight lossWhy strength training is essential when trying to lose fatHow metabolic finishers boost calorie burnHow to set protein, fats, and carbs correctlyWhat to adjust when weight loss slowsWhether you’re searching for:✔ personal training in Post Falls Idaho✔ gyms near Coeur d’Alene Idaho✔ fat loss coaching in North Idaho✔ a sustainable way to lose weight…this video will give you a clear roadmap.If you’re local to Post Falls or Coeur d’Alene and want help applying this plan with coaching, accountability, and a structured program, feel free to reach out.📍 Serving Post Falls, Coeur d’Alene, and surrounding North Idaho areas💬 Comment with questions👍 Like & subscribe for weekly fitness and fat loss content

What does fitness look like at 71?In this episode, we sit down with Louie to talk about why he chose TruFit, what consistency really means later in life, and how age-appropriate, well-coached training can completely change your quality of life.After “doing the Google,” Louie was looking for more than just a gym. He wanted a place that understood bodies over 40, prioritized proper movement, and focused on long-term health—not burnout or injury. What he found at TruFit was a supportive environment where workouts are easily modified, coaches are present and attentive, and progress is built through consistency.Louie shares:• Why staying strong and avoiding falls became a major motivator• How proper coaching and movement corrections make a difference• What quality of life means to him at 71• Why consistency matters more than intensityThis conversation is a reminder that fitness isn’t about age—it’s about intention, support, and showing up for yourself so you can make the most of the years ahead.If you’re over 40 and looking for a smarter, safer, more sustainable way to train, this episode is for you.

What actually makes a gym different—and more importantly, effective—after 40?In this episode, Coach Jess from TruFit shares why TruFit was created specifically for adults 40 and over who want to feel better, get stronger, and stay consistent without extreme workouts or intimidating gym environments.You’ll hear about:Why most gyms don’t serve adults 40+ wellThe importance of being coached every sessionHow small group training leads to better resultsWhy sustainable habits beat quick fixes every timeHow the TruFit community helps members stay consistentIf you’re in North Idaho and looking for a supportive, coached fitness experience that fits real life, this episode will help you decide if TruFit is right for you.📍 TruFit – Post Falls, Idaho📅 Book a FREE consultation to get startedhttps://trufitpostfalls.com

🔥 STRUGGLING TO LOSE FAT? Here’s why…If you feel like you’re doing everything right but the scale won’t move—there are usually 3 things holding you back:1️⃣ You’re eating more than you think2️⃣ Too much cardio, not enough strength training3️⃣ You’re not consistent long enough to see resultsThe good news? All of this is fixable 🙌At TruFit we help you build sustainable habits, lift with confidence, and finally see the progress you’ve been chasing.👉 If you’re in North Idaho, tap the link and book a free consultation! 💪🔥https://trufitpostfalls.com

🔥 He Lost 100+ Pounds — Here’s How It Changed His Life | TruFit Weight-Loss JourneyIn today’s video, I sit down with my client Matt, who has officially lost over 100 pounds at TruFit. This isn’t just a transformation story — it’s a raw, honest reflection on the emotional, physical, and mental shifts that come with taking control of your health.Matt opens up about:💪 What motivated him to start his journey🥗 The challenges he faced along the way🧠 How his mindset evolved with every milestone👕 What life feels like now after losing 100+ lbs🔥 His advice for anyone who feels stuck or unsure where to startWhether you’re on your own weight-loss journey, thinking about getting started, or just need a dose of inspiration — Matt’s story will move you.

If you’ve ever thought,“Is it really worth it?”Or“Can I even do this?”You need to hear this.We just dropped a brand-new video featuring one of our TruFit members who shared what they’re most proud of on their fitness journey.It wasn’t about hitting a number on the scale.It wasn’t about lifting the heaviest weight.It was about something much more powerful:“That I did it. And I’m going to keep doing it—for me.”This is the kind of story that reminds us why we show up.Why we push through.And why it’s never too late to start.🎥 Click here to watch the video now → [Insert YouTube Link]Whether you’re just thinking about starting or you’ve been grinding for years—this one will hit home.

What made you decide to join TruFit?At my last doctor’s appointment, I asked what would really make a change in my life. Her answer was simple: “Exercise.” That was a wake-up call for me.What were some of your biggest struggles with health and fitness before joining?I was dealing with high blood pressure and cholesterol.How were you feeling physically and mentally before you started?I was constantly tired and fatigued. I had no energy and just didn’t feel like myself.What was your first impression of TruFit?From the very first class, it felt like a family atmosphere. Courtney is fantastic—she keeps everyone motivated and makes it fun to keep coming back.Had you tried other programs before?Nope—this is the first program I’ve ever stuck with.What were your biggest challenges in the first few weeks?Definitely the soreness and getting used to the workouts. But once I got into a rhythm, everything started to click.What kind of physical changes have you noticed since starting?I’ve lost some weight—not as much as I originally hoped—but I’ve gained noticeable muscle and strength. At my last doctor’s appointment, her first words were, “I’m impressed.” Everything—blood pressure, cholesterol—is trending back to normal. She said she’s excited to see me again in November!Has your mindset changed since joining?Absolutely. I have a more positive outlook on life. It’s been a real mental shift.What are you most proud of so far?Honestly? Just sticking with it. I’ve stayed consistent, and it’s made a big difference in how I feel overall.Has your success here carried over into other areas of your life?Yes—in both work and play. I have the strength and stamina to do things I couldn’t before, especially in the afternoons when I used to crash.What’s surprised you most about this journey?I expected to lose more weight, but I didn’t realize how much my body would change in other ways. I’ve lost inches I didn’t expect—gone down three notches on my belt. That’s when I really noticed it’s working.Have your habits around food, sleep, or stress changed?Yes! My stress levels are down, and my eating habits are much better. Smaller portions, more protein—we’re just eating cleaner overall.What role has the TruFit community played in your success?The community is incredible. It keeps me motivated. I actually look forward to coming back and pushing myself.Is there a fellow member who has inspired or supported you?Mike has definitely been an inspiration. And Courtney—she keeps all of us on track. She's the heart of it.What goals are you working on now?I still want to lose a bit more weight and continue building strength. Those are my two main focuses right now.What would you say to someone who’s thinking about joining but feels nervous to start?I saw a TruFit ad on Facebook right after that eye-opening doctor’s appointment. It felt like the timing was right, so I just decided to try it. Six months later, I’m still here—and I feel better than ever. So my advice? Just go for it. You won’t regret it.

Q: So, what made you decide to join TruFit?A: I was actually at Physique before this, and I really liked the format. So when you opened TruFit and followed a similar structure, I knew I wanted to join because it worked for me and I enjoyed it.Q: What were your biggest struggles with health and fitness before joining?A: Diet, for sure. I didn’t know how to eat properly. I had no idea what macros were, how to count calories, or how to fuel my body. And when it came to working out, I didn’t know the first thing about form or what to do. I had never even lifted a weight. It was all completely new—and honestly, really intimidating.Q: How were you feeling mentally and physically before you started?A: Horrible. I was not in a good place. I’d go to work, come home, sit on the couch, and watch TV. I wasn’t doing anything active, and I definitely wasn’t healthy.Q: What has surprised you most about your results so far?A: Just how much better I feel—mentally and physically. It’s been life-changing.Q: What are you most proud of?A: Keeping the weight off and no longer needing my diabetic medication. I was diabetic… but I’m not anymore. I also had high blood pressure starting at age 35. That’s gone too.Q: How has your success at TruFit carried over into your everyday life?A: I feel better overall—more motivated, more confident. And the community here is so supportive. That positivity follows me outside the gym and into the rest of my life.Q: Had you tried other programs before?A: I had.Q: How is TruFit different?A: It’s the people and the coaching. It’s not one-on-one training, but it still feels like one-on-one attention. You’re not just thrown in a room and told, “Here, pick up some weights.” The coaches actually care and guide you through everything.Q: What’s your favorite part of the experience so far?A: The people. Hands down. The community makes all the difference.Q: What would you say to someone who’s on the fence about starting a program like this?A: Just try it. It’s absolutely worth it.

You’ve probably said at least one of these before.Most people have.And that’s not a jab — it’s just the truth.But the real issue isn’t the statement itself…It’s what it reveals about your level of control.Let me explain.Here are 5 of the most common things I hear from people struggling to lose weight — and what they really mean:1. “I eat pretty well.”Translation: “I eat mostly clean, but I’m not willing to track my food — because that would force me to see how often I overeat.”Here’s the truth: "Clean eating" is a feel-good label.But fat loss isn’t about clean vs. dirty — it’s about total intake.And if you don’t measure it, you can’t manage it.2. “I know what to do… I just need to do it.”Translation: “I’m either unwilling to do what I know works… or what I think works is so extreme, it’s not sustainable.”Either way, you’re stuck.This is where strategy and support make the difference — because you don’t need more information. You need implementation (these people implemented).3. “Once I get through ____…”Translation: “I’m waiting for the perfect time… but the perfect time doesn’t exist.”There’s always something.Vacations. Kids’ schedules. Holidays. Work stress.If you don’t build your plan around real life, you’ll always be waiting.4. “I’m great during the week…”Translation: “…but I completely blow it on the weekends.”This is a lifestyle mismatch.Your diet doesn’t support your social life or habits outside of work.Which means it’s not sustainable, and it won’t last.Something needs to change.Which is different than saying, "something needs to be eliminated"...But again, that takes strategy.5. “_____ always gets me off track.”Translation: “I didn’t plan ahead for the inevitable.”Whether it’s travel, kids, your job, or even stress —if you don’t proactively create systems and strategies to handle these roadblocks, you’ll always fall off.None of these phrases make you a failure.They make you human.But if you want real change, you’ve got to stop giving away your control.Discipline. Self-control. Ownership. That’s the difference-maker.And if you need help with that?We’re here when you’re ready.

Why did you join TruFit?Overall, I was feeling low on energy. I had a lot of aches and pains, and I really didn’t like how I looked or felt. I knew I needed to make a change, especially heading into retirement—it was important to me to get healthy. That’s why I decided to join TruFit.What were some of your biggest struggles with fitness or health before joining?Poor nutrition, lack of motivation, no accountability… and honestly, I never really knew what to do when I went to the gym. I’d show up, but it wasn’t productive—I didn’t feel like I got much out of it.How were you feeling physically and mentally before starting?Worn out. I was probably at the end of my rope, to be honest.What was your first impression of TruFit and the staff?Incredibly positive. Everyone was so welcoming, professional, and encouraging. They provided structure and guidance, which helped me stay disciplined. Without that, I wouldn’t have known what to do. The accountability here is huge.How is TruFit different from other gyms or programs?I haven’t tried other programs, but when I researched other gyms, I noticed most of them were filled with younger, super fit people—which felt intimidating. What stood out about TruFit was seeing people in my own age group, people at similar stages in life. It made it a lot easier to feel like I belonged.What was your biggest challenge in the first few weeks?Honestly? The pain. I wasn’t used to lifting weights or exercising regularly. Getting off the couch or out of a chair was hard for the first few days.How did you overcome that?By sticking to regular workouts and increasing my protein intake. Consistency really helped.What kind of physical changes have you noticed since starting?That’s the best part—I’ve lost over 33 pounds. My endurance is back to where it was five or six years ago. I feel stronger, my attitude has improved, I sleep better... I just feel good.Has your mindset changed since joining?Absolutely. I used to focus only on weight loss, but now I’m also focused on getting stronger. Even though I’m getting older, I truly believe I can become more fit now than I ever was in my 40s.What are you most proud of accomplishing so far?More than any specific exercise, I’m proud of my discipline. I’m committed. I come in four times a week without fail. Skipping just isn’t an option for me anymore. I’m proud that I’ve made this a real lifestyle change.Has your success at TruFit carried over into other areas of your life?Definitely. I’m more relaxed, I sleep better, I’m easier to be around. I have the energy to enjoy life—to play guitar, to work in the yard with my wife. I actually want to do those things again.What’s surprised you most about this journey?How much I’ve been able to do—things I never thought I could. I’m lifting weights and moving in ways I couldn’t even do in my 40s. And I’m almost 60!Has the TruFit community played a role in your success?Absolutely. Community is huge, especially in retirement. I look forward to seeing the people here. I consider them my team. I’ve made some close friendships in a short amount of time, and that’s a big motivator to keep coming back.Is there a fellow member who has inspired or supported you?Yes—Jason and Kirk. They’ve both motivated me, and I find myself trying to keep up with them in the best way. They’ve set a great example.What goals are you working on now?I’m working on getting my shoulders stronger and improving my lunges.What advice would you give to someone who’s thinking about joining but feels nervous?Don’t be nervous—just do it. This is a very welcoming environment and community. If you show up and follow the plan, you will see results.

💪 Age Stronger, Live Longer! 🏋️‍♂️Functional fitness isn’t just a trend—it’s a game-changer for your health! 🌟 By focusing on movements that improve balance, strength, and mobility, you’re not just building muscles—you’re building a stronger, more capable YOU. 💥 🌀 What is Functional Fitness?It’s all about training your body for everyday life: lifting, bending, pushing, and pulling with ease. From squats to deadlifts, these movements keep you agile and independent at any age. 🔥 Benefits:✅ Injury prevention✅ Better posture and balance✅ Enhanced performance in daily tasks✅ More energy for what matters most Ready to move better, feel better, and age like a boss? Drop a 💯 in the comments and let’s get started! 🙌 👉 Tag someone who inspires you to keep moving! #FunctionalFitness #Longevity #MoveBetterLiveBetter #HealthyLifestyle #StrengthForLife #TruFitLife #NorthIdahoFitness

Strong Body, Strong Mind Did you know that exercise is one of the BEST ways to boost your mental health? 🌟 Whether you’re lifting weights, going for a run, or rolling out your yoga mat, moving your body helps quiet the mind. ✨ Why Exercise is Your Mental Health Superpower: 🔥 Reduces stress and anxiety 🌙 Improves sleep and energy levels 💭 Clears your mind and enhances focus 💪 Builds confidence and emotional resilience 🌱 Your Challenge: Take 20 minutes today to move your body in a way that feels GOOD. A walk, a workout, or even a dance party counts! 💃🕺 Your mind will thank you. 💬 What’s your go-to exercise for stress relief? Share below and let’s keep the conversation going!

Personal anecdote: why the 10-week, 10lb goal is realistic and sustainable. Emphasize that small, steady changes often lead to lasting results. Reminder: everyone's body responds differently—this is my approach. Why: Non-exercise activity thermogenesis (NEAT) plays a significant role in daily calorie burn. How: Why: A slight caloric deficit encourages steady fat loss while minimizing muscle loss. How: Why not more? Why: Resistance training preserves lean muscle during weight loss, boosting metabolism. Plan: Why wait? If Needed: Weekly weigh-ins: track trends, not daily fluctuations. Use other metrics like photos, measurements, or how clothes fit. Adjust as needed based on progress: Importance of patience: 1lb/week is sustainable and healthy. Discipline vs. motivation: focus on building habits. Reminder: Fitness is a marathon, not a sprint. Recap: small, consistent steps (increase NEAT, adjust calories, train smart). If you would like to meet with me for weight loss you can book a consult here!

The Importance of Vitamin D3: Why You Shouldn’t Be Deficient Vitamin D3, also known as the "sunshine vitamin," is an essential nutrient with wide-ranging benefits, yet many people are deficient, even those who live in sunny climates. In this video, we’ll cover why vitamin D3 is so important, what it does for your body, and how to ensure you're getting enough. What is Vitamin D3? Vitamin D3 (cholecalciferol) is a fat-soluble vitamin that acts like a hormone in the body, regulating many vital functions. It’s produced naturally when our skin is exposed to sunlight, but you can also get it from specific foods and supplements. Because it’s fat-soluble, vitamin D3 should be taken with a fat source for optimal absorption—like a meal that includes olive oil, avocado, nuts, or another healthy fat. The Benefits of Vitamin D3 Supports Bone Health Vitamin D3 helps our bodies absorb calcium, a mineral that builds and maintains strong bones. Without sufficient vitamin D3, calcium absorption declines, leading to weaker bones, increased risk of fractures, and osteoporosis. Proper D3 intake helps keep bones resilient and is particularly important as we age. Boosts Immune Function Vitamin D3 plays an essential role in balancing and supporting the immune system. Studies show that sufficient levels of vitamin D3 help lower the risk of infections, including respiratory illnesses, and provide the body with greater defense against common seasonal illnesses. Improves Mood and Reduces Depression Research links low vitamin D3 levels to a higher risk of mood disorders, including depression. Some studies show that supplementing with vitamin D3 can help alleviate symptoms of depression, especially in those who are deficient. For mental well-being, keeping your vitamin D3 levels optimized is a natural mood booster. Promotes Heart Health Vitamin D3 has been shown to support healthy blood pressure and heart function. Although more research is ongoing, it’s believed that vitamin D3’s role in inflammation reduction contributes to heart health. This makes maintaining healthy levels an important consideration for cardiovascular support. Aids in Weight Management Adequate vitamin D3 levels can support metabolism and weight management. Studies suggest that those with sufficient vitamin D3 have a healthier body weight and metabolism. While vitamin D3 isn’t a weight-loss cure, it can be a valuable support in a healthy weight management program. Why Many People Are Deficient in Vitamin D3 Despite its nickname, the "sunshine vitamin," vitamin D3 deficiency is widespread, even among those who live in sunny regions. People who work indoors, wear sunscreen, or have limited direct sunlight exposure often struggle to maintain adequate levels. And since vitamin D3 is challenging to get from food alone, many find they need a supplement to reach their recommended intake. Recommended Daily Intake For most adults, a daily intake of 1,000 to 3,000 IU of vitamin D3 is generally recommended. Because vitamin D3 is fat-soluble, it’s most effectively absorbed when taken with a fat-containing meal. This daily amount helps maintain healthy levels without risking toxicity, particularly for those who may not get enough sun exposure. It’s always best to consult your healthcare provider, who can check your vitamin D levels and offer guidance on the best dosage for your needs. How to Ensure You’re Getting Enough Vitamin D3 Get Some Sun: Aim to spend 10-30 minutes outdoors a few times a week. Eat Foods High in Vitamin D3: Fatty fish like salmon, mackerel, and trout, along with egg yolks and fortified dairy products, contain some vitamin D3. However, food sources are typically not enough on their own. Consider a Supplement: If you’re not getting enough vitamin D3 through diet or sun exposure, a supplement can help ensure you reach the recommended levels. Look for high-quality supplements and remember to take them with a meal that contains healthy fat for better absorption.

🎥💦 Are BCAAs Worth It? Here’s What You Need to Know! Hey everyone! 👋 Today, I’m breaking down the subtle but helpful benefits of BCAAs and why they might be worth adding to your routine. You may not feel a huge difference when you start taking them, but sometimes it’s those small, consistent gains that add up! 💪 What Are BCAAs? They’re essential amino acids (leucine, isoleucine, and valine) that help with muscle recovery, maintaining lean muscle, and giving you a little more endurance during workouts. ✨ Subtle Benefits: You might notice less muscle soreness over time, which can make staying consistent with your workouts easier. They can provide a small energy boost to power through tough sessions. 🚰 BONUS: BCAAs are a great way to encourage drinking more water! Flavored BCAA drinks make hydrating fun and can help you stay on top of your daily water intake, which is super important for recovery, energy, and overall health. I personally recommend 1st Phorm BCAAs for a high-quality formula that tastes amazing and mixes smoothly. Try it out and let me know what you think! 👉 Have you tried BCAAs before? Drop a comment below or DM me if you have any questions. Let’s stay hydrated and keep crushing our goals together! 💦💪 #BCAABenefits #FitnessTips #StayHydrated #1stPhorm #WorkoutRecovery #DrinkMoreWater #TruFit

🚀 5 Healthy On-the-Go Meals in Under 60 Seconds! Perfect for those busy days when you need quick, nutritious options to keep you fueled and on track! Here’s what I’ve got for you:⁣ 1️⃣ Greek yogurt topped with berries for a protein-packed breakfast or snack.⁣ 2️⃣ Cottage cheese paired with a cup of your favorite berries.⁣ 3️⃣ 8oz of deli turkey on two slices of Dave’s Killer Bread for a hearty, balanced meal.⁣ 4️⃣ A double scoop protein shake (I love 1st Phorm) with a banana or your go-to fruit.⁣ 5️⃣ Your favorite protein bar with a side of fruit to keep things easy and energizing.⁣ 💡 Hope these ideas help make your life a little healthier and simpler! Drop your favorite on-the-go snack in the comments below! ⬇️ Let’s share some inspo! #HealthyMeals #OnTheGoSnacks #NutritionTips

🚨 REAL TALK TIME! 🚨 You might think you know what to do for weight loss — eat less, move more, right? But if that really worked on its own, would you be looking for help right now? 🤷‍♂️ Here’s the truth: You probably have a general idea, but what you really need is a coach to design a plan tailored to YOUand your specific goals, and keep you accountable every step of the way. ✨ Watching influencers give generic advice won't cut it. A strategic, personalized approach is key to making real progress! 💥 I’m here to help you break through the confusion and finally achieve the results you deserve. Let’s meet and get your journey started! 👉 DM me or click the link in my bio to book your free consultation! #WeightLossJourney #Coaching #TruFit #Accountability #PersonalizedPlans #FitnessMotivation #HealthGoals #Transformation #NoMoreGuessing #PostFalls #CoeurDAlene

🚨 MEAL TIMING & FAT LOSS: DOES IT REALLY MATTER? 🚨 The truth is, when it comes to shedding fat, meal timing doesn’t directly impact your results as long as you’re in a calorie deficit. 🔥 Your body cares more about overall calories in vs. calories out than the exact times you eat! BUT… 🤔 Spacing out your meals evenly throughout the day can make a big difference in how you feel. You’re less likely to get those hunger spikes, energy crashes, or cravings that can throw you off track. Plus, keeping your energy levels steady helps you crush your workouts and stay active! So, find a routine that fits your lifestyle, keeps you satisfied, and helps you stay consistent. That’s the real key! 🔑 💬 How do YOU prefer to space out your meals? Comment below and let me know! ⬇️ #FatLoss #MealTiming #CaloriesInCaloriesOut #NutritionTips #TruFit"

Fiber might not get the spotlight it deserves, but it’s a game-changer for your health! From boosting digestion to supporting heart health, adding enough fiber to your diet can make a huge difference. Here's why you need to prioritize fiber every day: ✅ Improves Digestion – Keeps things moving smoothly and helps prevent constipation.✅ Supports Heart Health – Soluble fiber helps lower cholesterol and promotes a healthy heart.✅ Controls Blood Sugar – Slows the absorption of sugar to prevent spikes and crashes.✅ Promotes Weight Loss – Fiber-rich foods keep you full longer, making it easier to stay on track with your goals. The best way to get fiber is through Whole Foods—fruits, veggies, whole grains, and legumes. But if you're falling short, I recommend adding a supplement like 1st Phorm Fiber to help hit your daily goal of at least 30 grams. 🌱 Need tips on adding more fiber to your meals? I’d love to help—comment below or shoot me a DM! Let's get that fiber in! 💪 #FiberGoals #HealthyEating #TruFit #1stPhorm #NutritionTips #FiberForHealth #FitnessFuel

1. Prioritize Protein Talking Points: Call to Action: 2. Master the Meal Prep Talking Points: Pro Tip: 3. Harness the Power of Fiber Talking Points: Pro Tip: 4. Remember Why You Started Talking Points: 5. Track Your Progress Talking Points: Pro Tip: 6. Practice Mindful Eating Talking Points: Quick Tip: 7. Build Habits, Don’t Rely on Motivation Talking Points: Pro Tip: 8. Get Your Sleep in Check Talking Points: Pro Tip:

🌟 Why You Should Be Taking a Daily Multivitamin 🌟 Even with a well-balanced diet, it can be tough to get all the vitamins and minerals your body needs from food alone. That’s where a quality multivitamin comes in!  💪Here are just a few reasons why you should make a multivitamin part of your daily routine: ✅ Boosts Immune Function – Vitamins like C, D, and zinc help keep your immune system strong and ready to fight off illness. ✅ Supports Energy Levels – B vitamins help your body turn food into energy, keeping you fueled throughout the day. ✅ Improves Skin, Hair & Nails – Get that glow from the inside out with key vitamins like A, E, and biotin. ✅ Strengthens Bones – Calcium, magnesium, and vitamin D are crucial for maintaining strong bones and staying active as you age. My go-to is the 1st Phorm multivitamin for its high-quality ingredients and balance. If you’re not sure which one is right for you, I’d love to help! Drop a comment or DM me if you need any recommendations. Let's keep our bodies thriving! 💥 #Multivitamin #HealthTips #DailyVitamins #TruFit #1stPhorm #HealthyLiving #FitnessJourney

🔥 Shoutout to JR! 🔥 JR has been crushing it here at TruFit, and we couldn't be more proud of his hard work and dedication! 🙌  In this video, he shares how well he's been doing and what he loves about coming to TruFit.  💪From gaining strength to feeling better, JR has truly transformed his fitness journey with us.  His consistency and positive attitude are an inspiration to everyone in our community! Keep up the amazing work, JR—you’re just getting started! 🎉 #TruFit #Transformation #FitnessJourney #ClientShoutout #FitnessGoals #KeepPushing #Inspiration

"🎉 Way to go, Angela! 🎉 Angela has made incredible progress on her fitness journey, and we're beyond proud of how far she's come!  💪 In her own words, she shares what she loves about training at TruFit and how it's helped her crush her goals. 🙌 Your dedication, hard work, and positive attitude continue to inspire us, Angela! Keep up the amazing work – you're unstoppable! 🔥👏 #TruFitFam #ClientSuccess #FitnessJourney #StrongerEveryDay #GoalsCrushed"

8-Week Self Formation Challenge Starts: 9/23 Ends: 11/17 Focus Areas: Self-Discipline Self-Control Self-Confidence Self-Belief Why This Challenge? This challenge is all about proving to yourself what you're capable of. By hitting your goals consistently, you’ll build self-belief. Each week will give you the opportunity to push your limits and grow stronger mentally and physically. Your Challenge Goals: Set specific goals for yourself. What do you want to achieve? Whether it’s a strength goal, hitting a weight target, or sticking to your nutrition plan—decide what you want to say "Yes, I did it!" to at the end of this challenge. How It Works: Commit to 3 workout sessions per week at TruFit. Choose 1 additional goal, such as hitting 10,000 steps, logging your food, or another habit that will push you toward success. Keep a challenge checklist at the gym to track your progress (Our brains love the satisfaction of checking off tasks). Daily Discipline: Pick 1 hard thing you know you need to do daily to build discipline. This could be anything from cold showers, meal prepping, or sticking to a strict sleep schedule. Something that pushes you out of your comfort zone and builds mental toughness. Accountability: Post on social media to hold yourself accountable. Share your progress and tag us or choose another form of accountability that works for you. Prizes: 2 winners will be chosen at the end of the challenge based on consistency, effort, and personal growth.

"🎉 Way to go, Rayeann! 🙌 In just under 12 weeks at TruFit, she has completely transformed her health and her life. Her hard work, dedication, and determination are truly inspiring! Keep up the amazing work, Rayeann – we’re all rooting for you! 💪👏 #TruFit #TransformationTuesday #FitnessGoals #HardWorkPaysOff"#TruFitJourney #FitnessGoals" #TruFitFamily #FitnessFun"#ProgressiveOverload #FitnessTips #StrengthTraining #WorkoutMotivation #MuscleGrowth #FitLife #GymGoals #TruFitFam #FitnessJourney #WeightLossSuccess #FitFam #Dedication #HardWorkPaysOff #postfalls #dadlife #cda#transformationTuesday

Lifting Weights for Women Over 40: Why It’s Essential for Your Health As women age, maintaining a healthy and fit body becomes increasingly challenging. For women over 40, the effects of aging can seem like an uphill battle, but one powerful tool can make all the difference: lifting weights. While cardio and walking are often the go-to forms of exercise, resistance and weight training offer unique and essential benefits that cannot be ignored. In this blog, we’ll explore why lifting weights for women over 40 is not just beneficial, but crucial for maintaining muscle mass, boosting metabolism, and keeping unwanted pounds at bay. The Reality of Muscle Loss After the age of 30, women naturally begin to lose muscle mass, a process known as sarcopenia. This loss accelerates with age, with women potentially losing as much as 3-5% of their muscle mass per decade if they do not engage in resistance training. By the time a woman reaches 40, the cumulative effects of this muscle loss can become more noticeable, leading to a decline in strength, balance, and overall physical function. But why does muscle loss matter so much? Muscles are metabolically active tissues, meaning they burn calories even when at rest. The more muscle mass you have, the higher your resting metabolic rate (RMR). When muscle mass decreases, so does the RMR, making it easier to gain weight and harder to lose it. This is where lifting weights comes into play. Why Cardio and Walking Aren’t Enough Cardiovascular exercises like walking, running, or cycling are great for heart health and burning calories, but they don’t do much to build or maintain muscle mass. While these activities are important, relying solely on them as your primary form of exercise can lead to muscle loss over time, especially as you age.  Cardio exercises burn calories during the activity, but once you stop, the calorie-burning effect quickly diminishes. Resistance training, on the other hand, not only builds and preserves muscle but also creates a long-lasting calorie-burning effect known as excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories at an elevated rate long after your workout is over. For women over 40, incorporating weight lifting into your fitness routine is crucial to offsetting the natural decline in muscle mass and metabolism. Without resistance training, the combination of muscle loss and a slower metabolism can make it difficult to maintain a healthy weight, even if you’re active and eat well. The Science Behind Muscle and Metabolism Numerous studies have shown that women with more muscle mass have higher metabolic rates. This is because muscle tissue requires more energy to maintain than fat tissue. In other words, the more muscle you have, the more calories you burn, even when you’re not working out. This is particularly important for women over 40, as metabolism naturally slows down with age due to hormonal changes and muscle loss. Research also indicates that resistance training can improve insulin sensitivity, reduce body fat, and increase lean body mass, all of which contribute to a healthier metabolism. Additionally, lifting weights helps to strengthen bones, reducing the risk of osteoporosis—a common concern for women as they age. Lifting Weights: Not Just for Men Despite the many benefits, many women still shy away from weight lifting, fearing that it will make them bulky or masculine-looking. However, this is a myth. Women generally don’t have the same levels of testosterone as men, which is the hormone responsible for significant muscle growth. Instead, weight lifting will help you build a toned, strong, and lean physique.

Understanding Progressive Overload: The Key to Continuous Fitness Gains **What is Progressive Overload?** Progressive overload is a fundamental principle in strength training and fitness that involves gradually increasing the stress placed on your muscles during exercise. This concept is crucial for achieving continuous improvement in muscle strength, size, and endurance. Without progressive overload, your body will eventually adapt to your current workout routine, leading to a plateau where you no longer see significant gains. **How Does Progressive Overload Work?** Progressive overload works by challenging your muscles with more than they’re accustomed to handling. This can be done in several ways: - **Increasing Weight:** Gradually adding more weight to your exercises is one of the most common methods. For example, if you're doing squats with 100 pounds, try increasing it by 5-10% every few weeks. - **Increasing Repetitions:** Another way to apply progressive overload is by increasing the number of repetitions you perform for each exercise. - **Increasing Sets:** Adding more sets to your routine can also provide the additional stimulus needed for muscle growth. - **Decreasing Rest Time:** Reducing the rest period between sets can make your workout more challenging and force your muscles to adapt to the increased intensity. **Why is Progressive Overload Important?** The human body is incredibly adaptable. When you consistently lift the same amount of weight, your muscles become efficient at handling that load, and growth slows down or stops. Progressive overload ensures that your muscles are continually challenged, promoting hypertrophy (muscle growth), improved strength, and better overall fitness. It also helps prevent plateaus, keeping your workouts effective and engaging. **Tips for Implementing Progressive Overload** 1. **Start Slow:** Gradually increase the intensity of your workouts to avoid injury. Small, consistent changes are more sustainable and effective.     2. **Track Your Progress:** Keep a workout log to monitor the weights, reps, and sets you’re performing. This helps you see where you can push a little harder.     3. **Listen to Your Body:** While it's important to challenge yourself, it's equally important to avoid overtraining. Ensure you're giving your muscles adequate time to recover. 4. **Mix It Up:** Incorporating different forms of progressive overload can prevent boredom and target your muscles from different angles. **Conclusion** Progressive overload is essential for anyone serious about improving their fitness. By systematically increasing the demands on your muscles, you’ll continue to see progress, whether your goal is to build strength, muscle, or endurance. Remember, the key is consistency and patience—small increments over time lead to significant results.

When it comes to achieving a lean, muscular physique, bodybuilders have long set the gold standard. Their ability to build and maintain muscle while keeping body fat to a minimum is admired by many and has inspired countless fitness enthusiasts to follow in their footsteps. A significant part of their success comes from following a macro-based diet. This blog will explore how you can lose weight and keep it off with macros, drawing inspiration from the bodybuilder approach and backed by scientific principles. Macros, short for macronutrients, are the nutrients your body needs in large amounts: protein, fat, and carbohydrates. Each plays a critical role in your body's functioning and your fitness goals. A macro-based diet involves tracking these nutrients to ensure you're consuming the right balance for your specific needs. 1. **Protein**: Essential for muscle repair and growth, protein is the cornerstone of a macro-based diet, especially for those looking to lose weight and build muscle. High-protein diets have been shown to increase metabolism, reduce appetite, and help maintain muscle mass during weight loss. 2. **Carbohydrates**: Often misunderstood, carbs are crucial for energy, especially during high-intensity workouts. Choosing the right type and amount of carbohydrates can fuel your workouts and aid recovery without adding excess body fat. 3. **Fats**: While often vilified, fats are essential for hormone production, joint health, and overall well-being. The key is to consume healthy fats in moderation, such as those found in avocados, nuts, and olive oil. ### The Science Behind a Macro-Based Diet Scientific research supports the benefits of a high-protein, low-fat, and moderate-carbohydrate diet for weight loss and muscle maintenance. Here’s why: 1. **Protein’s Thermic Effect**: Protein has a higher thermic effect compared to carbs and fats, meaning your body burns more calories digesting and metabolizing it. This can contribute to a higher overall calorie burn. 2. **Muscle Preservation**: During weight loss, there’s a risk of losing muscle mass along with fat. High protein intake helps preserve lean muscle, which is essential for maintaining a high metabolism and a toned appearance. 3. **Satiety and Appetite Control**: Protein is highly satiating, helping you feel full longer and reducing overall calorie intake. This can prevent overeating and support consistent weight loss. 4. **Energy Balance with Carbs**: Carbs are the body’s preferred energy source, especially during intense workouts. By consuming a moderate amount, you ensure you have enough energy to perform well without excess calories being stored as fat. https://www.trufitpostfalls.comHow Bodybuilders Use Macros Bodybuilders meticulously track their macros to ensure they are eating in a way that supports their muscle-building and fat-loss goals. Here’s how you can adopt a similar approach: 1. **Calculate Your Macros**: Start by determining your daily caloric needs based on your age, sex, weight, height, and activity level. From there, allocate your calories to protein, carbs, and fats. A common starting point is 40% protein, 30% carbs, and 30% fats, but this can be adjusted based on your progress and goals. 2. **Meal Planning and Preparation**: Plan your meals ahead of time to ensure you hit your macro targets. This might involve prepping meals in advance and using a food scale to measure portions accurately. 3. **Adjust and Adapt**: Monitor your progress and adjust your macros as needed. If you’re not losing weight, you might need to reduce your carb or fat intake slightly. Conversely, if you’re losing muscle, consider increasing your protein.

How Resistance Training Helps Deal with Stress! Welcome to TruFit! In today's video, we dive into the incredible benefits of resistance training for managing stress. 💪🧠 Stress is an inevitable part of life, but did you know that lifting weights can be a powerful way to combat it? Whether you're dealing with work pressures, personal challenges, or just everyday stressors, incorporating resistance training into your routine can make a world of difference. In this video, we'll cover: - **The Science Behind Stress Relief**: How does lifting weights help your mind and body cope with stress? - **Mental Health Benefits**: Discover how resistance training boosts your mood, reduces anxiety, and improves overall mental well-being. - **Practical Tips**: Learn how to integrate resistance training into your fitness regimen, no matter your experience level. - **Real-Life Success Stories**: Hear from TruFit clients who have transformed their lives by using resistance training to manage stress. Join us as we explore the transformative power of resistance training and show you how to get started. Don't forget to like, subscribe, and hit the bell icon to stay updated with all our latest content. Let's lift our way to a stress-free life together! **🔗 Resources Mentioned in the Video:** **📢 Connect with Us:** - Instagram: _trufit_ - Facebook: [TruFit] - Website: www.trufitpostfalls.com **📬 For Inquiries:** - Email: [email protected]

The Benefits of Resistance Training: Transform Your Health and Well-Being Resistance training, often referred to as strength training or weight training, is a powerful form of exercise that can bring about profound changes in your body and overall health. Whether you’re looking to build muscle, lose weight, or simply improve your quality of life, the benefits of resistance training are numerous and well-documented. In this comprehensive guide, we will explore the myriad advantages of incorporating resistance training into your fitness routine and why it should be a staple in your workout regimen. #### **1. Enhanced Muscle Strength and Tone** One of the most immediate and noticeable benefits of resistance training is the increase in muscle strength and tone. By regularly engaging in resistance exercises, such as lifting weights or using resistance bands, you stimulate muscle fibers, leading to growth and improved muscle definition. This not only makes everyday tasks easier but also enhances your physical appearance, contributing to a more sculpted and athletic physique. #### **2. Boosted Metabolism and Weight Management** Resistance training plays a crucial role in boosting your metabolism. Unlike cardiovascular exercises, which primarily burn calories during the activity, resistance training increases your resting metabolic rate. This means your body continues to burn calories even after you’ve finished your workout. The increase in muscle mass from resistance training is particularly beneficial for weight management, as muscle tissue burns more calories at rest compared to fat tissue. #### **3. Improved Bone Health** As we age, our bone density naturally decreases, increasing the risk of osteoporosis and fractures. One of the key benefits of resistance training is its positive impact on bone health. By placing stress on the bones through weight-bearing exercises, resistance training stimulates bone growth and increases bone density. This helps to reduce the risk of osteoporosis and keep your bones strong and healthy as you age. #### **4. Better Mental Health** Exercise, in general, is known to improve mental health, but resistance training, in particular, has been shown to have significant benefits for the mind. The endorphins released during resistance training can help reduce symptoms of anxiety and depression, boost mood, and enhance overall mental well-being. Additionally, the sense of accomplishment and confidence gained from achieving strength goals can contribute to improved self-esteem and a positive outlook on life. #### **5. Increased Energy Levels** Contrary to what some might think, regular resistance training can actually increase your energy levels. As your strength and endurance improve, you’ll find that you have more energy to tackle daily tasks and activities. This boost in energy can lead to a more active and fulfilling lifestyle, making it easier to stay motivated and engaged in both your personal and professional life. #### **6. Enhanced Functional Fitness** Functional fitness refers to the ability to perform everyday activities with ease and without pain. Resistance training improves your balance, coordination, and overall physical performance, making daily tasks such as lifting groceries, climbing stairs, and playing with your children easier and more enjoyable. By strengthening the muscles used in these activities, resistance training enhances your functional fitness, allowing you to live a more active and independent life. #### **7. Better Sleep Quality** If you struggle with sleep issues, resistance training might be the solution you need. Regular exercise, including resistance training, has been shown to improve sleep quality and duration. The physical exertion and the reduction of stress and anxiety through exercise help to promote deeper and more restful sleep. Better sleep not only improves your overall health but also enhances your mood and cognitive function, allowing you to be more productive and focused during the day. ### **Start Your Journey to Better Health Today** The benefits of resistance training are clear: from improved muscle strength and tone to better mental health and increased energy levels, incorporating resistance training into your fitness routine can have a transformative effect on your overall health and well-being. Whether you’re new to exercise or looking to enhance your current workout regimen, resistance training offers something for everyone. At TruFit, we are dedicated to helping you achieve your fitness goals and experience the life-changing benefits of resistance training. Book a free consultation with me today and take the first step towards a healthier, stronger, and more vibrant you. Let's get started on this journey together!

**The Best Type of Workout: Why Resistance Training Reigns Supreme** In the ever-evolving world of fitness, countless workout options promise optimal health, enhanced performance, and a toned physique. From high-intensity interval training (HIIT) to yoga, the choices are vast and varied. However, one type of workout consistently stands out for its numerous benefits: resistance training. As a coach at TruFit, I have seen firsthand the transformative power of resistance training and strongly believe it is the best type of workout for everyone, regardless of age or fitness level. ### What is Resistance Training? Resistance training, also known as strength training or weight training, involves exercises that improve muscular strength and endurance. This is achieved by working against a force or resistance, such as free weights, resistance bands, or body weight. Exercises can range from lifting dumbbells to using machines designed to target specific muscle groups. 1. **Increased Muscle Strength and Tone** Resistance training is unparalleled in building and maintaining muscle mass. As we age, muscle mass naturally declines, leading to a slower metabolism and increased body fat. Regular resistance training combats this by stimulating muscle growth and improving muscle tone, ensuring that you stay strong and fit as you age. 2. **Enhanced Metabolic Rate** One of the most significant advantages of resistance training is its ability to boost your metabolism. Muscle tissue burns more calories at rest compared to fat tissue. By increasing muscle mass, you effectively increase your basal metabolic rate (BMR), which means you burn more calories throughout the day, even when you're not working out. 3. **Improved Bone Health** Resistance training is a powerful tool in maintaining and improving bone density. Weight-bearing exercises apply stress to the bones, prompting them to grow stronger. This is especially important in preventing osteoporosis and reducing the risk of fractures, particularly in older adults. 4. **Better Joint Function and Flexibility** Contrary to popular belief, resistance training can improve flexibility and joint function. By strengthening the muscles around your joints, you provide better support and stability, reducing the risk of injury. Additionally, full range-of-motion exercises promote flexibility and overall mobility. Resistance training is highly versatile and can be tailored to suit individual fitness levels and goals. Whether you're a beginner looking to build foundational strength or an experienced athlete aiming to enhance performance, resistance training can be adapted to meet your needs. The variety of exercises and equipment available ensures that workouts remain engaging and challenging. While the benefits of resistance training are clear, the guidance of a knowledgeable and experienced trainer can significantly enhance your fitness journey. At TruFit, we are proud to have one of the best personal trainers in North Idaho: Trainer Jess Phillips. Jess Phillips is renowned for his expertise in resistance training and his ability to create customized workout plans that deliver results. With a deep understanding of exercise science and a passion for helping clients achieve their fitness goals, Jess has transformed the lives of many individuals in our community. His personalized approach ensures that each workout is safe, effective, and aligned with your specific needs and objectives. Whether you're new to resistance training or looking to take your fitness to the next level, Jess Phillips is the go-to trainer at TruFit. His dedication to his clients' success, combined with his extensive knowledge and motivational coaching style, makes him the ideal choice for anyone seeking to harness the full potential of resistance training.

🎉 **Celebrating Melissa’s Incredible Journey!** 🎉 Hey TruFit family! I couldn't be prouder to share Melissa’s amazing transformation with all of you. From day one, Melissa has shown unwavering dedication, grit, and a positive attitude that inspires everyone around her. 🌟 Melissa, your journey has been nothing short of extraordinary. You’ve pushed through every challenge with a smile, stayed committed to your goals, and proved that with hard work and determination, anything is possible. Your progress is a testament to your strength and resilience, both inside and out. Let's all give a huge shoutout to Melissa for her relentless effort and for embodying what it means to be a TruFit warrior. Keep shining, keep pushing, and remember, this is just the beginning of your incredible journey! To all our clients, let Melissa’s story be a reminder that you too can achieve greatness. Keep striving for your goals, and know that the TruFit family is here to support you every step of the way. Here’s to more milestones, more victories, and more transformations!

Check out this Fit3D body scan of one of my clients who is absolutely crushing it! 💪 #TransformationTuesday #Fit3D #FitnessJourney #ClientSuccess

🎥 **Watch David's Transformation with TruFit!** 🎥 "After joining TruFit, I feel so much better. My energy levels are through the roof, my motivation has skyrocketed, I’m stronger than ever, and my mobility has drastically improved. Way to go!!" - David 🚀 **Ready to Transform Your Life?** 🚀 Join the TruFit community and experience the incredible benefits for yourself: ✅ Increased Energy ✅ Enhanced Motivation ✅ Greater Strength ✅ Improved Mobility Tap the link to watch David's inspiring journey and see how TruFit can make a difference in your life too! 👇 #personaltrainer #gym #northidaho #cda #postfalls #TruFit #Transformation #FitnessJourney #FeelBetter #GetStronger #StayMotivated

✅How to manage emotions when stepping on the scale… Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting 

✅How to not lose all of your progress on vacation or with events… I know it can be very stressful staying on track with events and life. Here’s a few tricks I use to stay on track. Pre plan. Decide if you are going to stay on track if you want to increase your calories for the event.  Prioritize Protein at each meal. Usually carbs and fats take care of themselves but hitting your protein goal can be a bit more challenging when on the go.  Be forgiving of yourself. If you don’t do quite as well as you hoped that’s ok. But don’t dwell on the mistakes you made, learn from them and move on. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting 

🤷‍♂️End of the day and way short on your Protien goal? This is my quick hack to hitting my Protien goal without messing up the rest of my macros… If you change nothing else about your diet this puts you 20-40 grams closer to your protein goal Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting 

Rons Testimonial and amazing Results at TruFit Ron is down over 30lbs and 10inches on his waist! He loves how much better he feels, more energy, strength, endurance and health!! He even just completed a 5k!!! Way to go Ron!!!

✅Banded Flys No bale machine? No problem banded flys are a great alternative, they are also great if you are traveling and do not have access to weights. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting 

✅ Banded low to high  Great core exercise also great for improving your swing as well! Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting 

✅Staggered Stance Deadlift Great for isolating each leg, also great for core and balance. Keep feet about shoulder width apart. I like to use a line on the floor to help me line up my feet. 70% of the work is being done with the leg being trained, the other leg is 30% Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting 

So I messed up….. Totally ran out of my prepped food this week! So went to Walmart they have pre sliced and weighed out deli turkey. Paired with Dave’s thin sliced bread the macros are as follows 8oz deli turkey and 2 slices of thin wheat bread. 380 calories  46 grams of protein  38 grams of carbs  4 grams of fat  Not bad for absolutely zero prep work or time. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting 

✅Kim shares her experience at TruFit  Kim loves how Effective the training sessions are. She’s has gotten so much stronger and improved her overall health and general fitness levels. Way to go Kim!!! Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting 

✅Reverse Hyper Great warm up or primer movement  Great for developing posterior chain, Also great for spinal decompression. I like to do 10-12 reps 3 sets before doing a lower body training session. Hope this helps. Jess

✅Leg extension Tips Make sure you start with tension  Make sure your seat is at the correct height  Make sure you extend your legs all the way at the top. Choosing the correct weight is very important. Focus on not using momentum at the bottom. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting