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Integrity1 Fitness

Customized, individual one-on-one personal training for women. Build your strength through resistanc

01/10/2025

What if I told you the real secret to looking and feeling your best isn’t endless cardio or quick fixes, it’s strength?
As we age, muscle and bone naturally decline. In fact, up to 80% of aging is tied to losing strength. That’s when energy drops, metabolism slows, and everyday things start feeling harder than they should.
But it doesn’t have to be that way. With the right strength training, balanced nutrition, and quality sleep, you can:
* Rebuild muscle and protect your bones
* Boost your metabolism so food feels less restrictive
* Improve your body composition (beyond what the scale says)
* Feel stronger, more confident, and in control of your health
You don’t have to figure it out alone. That’s exactly what I help my clients do, whether online or in-person.
It’s never too late to start, but the longer you wait, the harder it gets. Imagine how good it will feel six months from now if you start today.
Are you ready to take that first step toward strength, health, and confidence? #

26/09/2025

One of the biggest gaps I see in women’s nutrition is protein. Most women under-eat it, and it shows up as fatigue, slower recovery, hair shedding, and muscle loss.
Protein matters because it: ✔️Supports lean muscle and a healthy metabolism ✔️Keeps you fuller, longer  ✔️Strengthens hair, skin, and nails ✔️Fuels energy for your workouts and daily life
When I started prioritizing protein, I noticed a huge difference, not just in my workouts, but in my confidence.
Simple swaps help:
* Add Greek yogurt or cottage cheese to breakfast.
* Choose chicken, fish, or plant-based protein at every meal.
* Keep protein-rich snacks on hand (eggs, jerky, edamame, protein shakes).
* Canned salmon and tuna are a quick and easy protein packed meal

22/09/2025

Hair is more than just hair, it’s often a reflection of what’s happening inside your body.
When I hit menopause, I noticed changes: shedding, dryness, texture changes. Instead of giving up, I leaned into empowered choices: I stopped coloring my hair, focused on protein-rich nutrition, filled nutrient gaps (iron, zinc, vitamin D), and added rosemary oil. The difference has been real.
Every woman’s journey is unique, sometimes it’s hormones (lower estrogen, higher DHT), sometimes it’s genetics, and often it’s nutrient deficiencies. That’s why testing and finding your root cause is key.
The best part? By eating well, strength training, and managing stress, you’re not just boosting energy, you’re also creating the foundation for healthier, stronger hair.
Don’t give up on your hair, or your health. You’re stronger than you think.

18/09/2025

Happy Birthday to the most dedicated husband and dad for 21 years, and always showing up with love, patience, and strength.
You’ve built a home full of laughter, support, and healthy living, and we’re all so grateful for the example you set every day. Here’s to celebrating you today and all the ways you make our family stronger ❤️

12/09/2025

Transform Your Routine in Just 6 Weeks!
You deserve to feel strong, confident, and empowered, no matter your age! My 6-week challenge is designed to help women in their 40s and 50s build strength, gain energy, and establish healthy routines that last.
Here’s What You’ll Achieve:
▪️Improved strength & form  ▪️Increased energy & vitality ▪️Better nutrition habits ▪️Consistency & confidence in your routine
This is your chance to take charge of your health and create a positive change in just 6 weeks!
Spots are limited to ensure everyone gets the support they need, so don’t wait!
Drop “TRANSFORM” below or send me a DM to learn more and join the program.
Let’s make these 6 weeks count!

08/09/2025

Join My 6-Week Challenge!
Are you ready to build strength, boost your energy, and feel more confident than ever?
My 6-Week Challenge is open for enrollment!
This program is for women 40+ who want to:
✅ Build and maintain muscle ✅ Establish a consistent workout routine ✅ Improve overall nutrition with easy strategies ✅ Feel stronger and more vibrant every day
What’s included:
🔸 Structured strength training workouts 🔸 Customized nutrition guidance with a focus on protein 🔸 Weekly check-ins for accountability 🔸 Exclusive access to my training app & community support
LIMITED SPOTS AVAILABLE! This is a small group program to ensure you get the personalized attention you need to succeed.
Ready to take charge of your health? Comment “I’m In” below or send me a DM to secure your spot!
Let’s make these 6 weeks the start of life long strength!

29/08/2025

Fall brings a return to structure—school starts back up, work schedules get busier, and life feels a little more routine again. But it’s also easy to let healthy habits slip when days get hectic.
Now’s the time to set yourself up with simple routines that keep you energized and on track: ▪️Create a weekly schedule that includes your workouts ▪️Plan meals ahead and stick to a grocery list ▪️Prep healthy snacks so they’re ready to grab ▪️Get outside for fresh air and extra steps ▪️Stay consistent with movement—even short sessions add up
Instead of letting fall overwhelm you, use it as a reset. By putting these small steps in place now, you’ll head into the new season feeling strong, focused, and in control.

25/08/2025

Stop hating your body.
It’s not broken. You’re not too far gone. You don’t need to punish yourself to fix it.
What you do need is to stop hiding behind excuses.
You say you don’t have time? You scroll for hours. You plan for everyone else but don’t plan for your own health.
Your body isn’t the problem, your priorities are.
Start caring for your body. Not with guilt. Not with shame. But with respect.
Learn to love it by showing up for it.
Nourish it with real food. Move it daily, even if it’s just a walk. Speak to it like it matters, because it does.
You control how you treat your body. Nobody else.
So make the decision to put yourself at the top of the “to do” list. Not next week. Not after the vacation. Now.

21/08/2025

21 years ago we said “I do.” Since then, we’ve built a family, a home, and a lifetime of memories together. Feeling grateful today.

20/08/2025

Perimenopause can bring fluctuating hormones, disrupted sleep, and unpredictable energy levels. But you can take steps to feel stronger and more balanced:
* Strength training helps maintain muscle mass, supports bone health, and boosts metabolism — key during midlife.
* Protein at every meal helps regulate blood sugar, supports hormone production, and keeps you fuller for longer.
* Sleep and stress management are non-negotiable. Simple breathing exercises, a wind-down routine, and limiting screens before bed can help you wake up more refreshed.
Think of these as your “energy anchors” — small daily actions that give you lasting results.

18/08/2025

Fall is the perfect time to get back into a steady routine after the relaxed pace of summer. You don’t need to overhaul your life overnight — focus on simple, realistic steps:
* Short, consistent workouts keep your metabolism and strength on track without feeling overwhelming. Even 20 minutes counts.
* Meal and snack prep helps avoid last-minute, low-energy choices. A little planning goes a long way in feeling fuelled and focused.
* Prioritize sleep — your body can’t recover, think clearly, or feel energized without it. Consistent bedtimes make a huge difference.
These aren’t about perfection — they’re about creating habits that fit your life and actually stick.

11/05/2025

Happy Mother’s Day Mom! To a giving, kind, and stylish Mom. An amazing cook, and always supportive! And to the Moms who are no longer with us, you are always remembered 💕

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