On The Verge Health and Fitness

11/20/2025

Use smart-eating strategies: plan ahead, consider the menu and choose foods carefully to keep you on your plan.

11/20/2025

11/19/2025

❌ Myth: You can “reset” your metabolism with a cleanse or fast.
✅ Fact: Metabolic rate changes through muscle mass, calorie intake, and activity, not quick fixes.

Cleanses might make you feel lighter, but they don’t reboot your metabolism. Most of the initial weight loss is water and glycogen, not fat.

Your metabolism is shaped by what you do consistently:
• How much muscle you carry
• How much you eat (and how often)
• How active you are throughout the day
• How well you sleep and recover

Instead of chasing resets, focus on habits that actually move the needle. Build muscle. Eat enough protein. Stay active. Prioritize recovery.

Your metabolism doesn’t need a reset, it needs routine!

11/18/2025

🧊 Myth: Ice baths speed up muscle recovery.
✅ Fact: They can reduce inflammation, but may also blunt muscle adaptation if overused. Timing matters.

Cold exposure can help you feel less sore, but that doesn’t always mean you’re recovering faster. In fact, using ice baths too often right after intense training can interfere with your body’s natural repair process and muscle growth.

If you’re training for strength or hypertrophy, save the ice bath for after competition or during deload weeks, not after every lift. Recovery isn’t just about reducing soreness; it’s about letting your body adapt and get stronger.

11/18/2025

11/17/2025

10 Reasons Your Body Does Not Determine Your Worth

1. Your value isn’t measured in pounds, sizes, or inches.

2. Your body changes, but your character, kindness, and grit are constant.

3. Strength, courage, and resilience don’t show up on a scale.

4. You are not a “before and after.” You’re a whole human with a whole story.

5. Your worth isn’t up for debate based on how you look today.

6. Confidence grows from actions, not appearances.

7. Your body is a vessel, not your identity.

8. You deserve love, respect, and compassion at every stage.

9. The mirror shows a reflection, not your purpose.

10. You bring value simply by being YOU — not by fitting an image.

Strong bodies are awesome, yes.
But a strong sense of self?
That’s the real win. 💛

11/17/2025

Wild fact: One dumbbell can start your entire strength training journey.

Not a full gym.
Not a room full of machines.
Just one dumbbell… seriously.

With a single dumbbell you can:
• Build real strength
• Improve balance + mobility
• Increase bone density
• Boost metabolism
• Protect your joints + back
• Feel stronger in everything you do

And you can hit every major movement pattern with it:

1. Squat – Goblet squat for legs + core
2. Hinge – Romanian deadlift for glutes + hamstrings
3. Press – Overhead or floor press for solid upper-body strength
4. Pull – Single-arm row to build your back + posture
5. Core – Loaded carry, chop, or a plank.

That’s a full-body program… with one weight.

The best part?
It takes about 30 seconds to pick it up and start.

If you want simple, doable workouts built around these 5 moves, I’ve got you.
Comment 💪🔥 for Training today

11/14/2025

📱 The Ultimate Fitness App for Real-Life Results

This isn’t just another fitness app —
it’s your complete system for strength, mobility, balance, and sustainable progress.

Whether you’re a beginner or experienced, this app adapts to your goals, your lifestyle, and your level.

🔥 What You Get Inside:

• Personalized monthly workout plans
Built around YOUR goals — fat loss, strength, mobility, muscle building, or simply getting consistent again.

• Progress tracking that actually shows your growth
Workouts, habits, photos, measurements — all in one place.

• Monthly check-ins with your coach
Get guidance, adjustments, and momentum every single month.

• Habit tracking + weekly reminders
Stay on track, stay consistent, stay moving.

• Mobility + balance development
Because aging strong and moving well matter just as much as looking fit.

• Exclusive member discounts
Save on challenges, specialty programs, and coaching upgrades.

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✨ Why Start Now?

Because everyone waits until January…
and that’s exactly why most people never follow through.

Beat the rush.
Start now, build momentum, and let the “New Year crowd” play catch-up with YOU.

💥The strongest version of you doesn’t show up by accident —
she shows up because she starts early.

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Ready? Let Go!!🏋
🔗🔗https://www.trainerize.me/profile/onthevergehealthandfitness/?planGUID=126fe71f8caa4b68b20326ac0e3635cb

Download the app.
Get your plan.
Start today.

11/13/2025

When your little league player or soccer star says,

11/13/2025

🎯 THE 12-WEEK JUMPSTART JOURNEY
( begins Dec 1st 2025)

Because New Year’s Resolutions Are… Well… Stupid.

Let’s be real:

If “New Year, new me” actually worked, you’d be a whole new person by now.
But here we are — another December, same speech, same intentions, same “I’ll start Monday… or January… or whenever my life magically aligns.”

Spoiler alert:
It never magically aligns.
And waiting for January is just procrastination wearing a sparkly hat.

IMAGINE THIS:

If you started TODAY — not someday, not Monday, not January — but right now, you’d walk into the new year already:

🔥 Seeing progress
🔥 Feeling stronger
🔥 Moving better
🔥 Building actual momentum
🔥 Proud you didn’t fall for the “I’ll just wait” trap again

Meanwhile, everyone else will still be googling meal plans they won’t follow.

⭐ THE 12-WEEK JUMPSTART JOURNEY INCLUDES:

🎁 $20 OFF Your First Month
🎁 A Free Bonus Coaching Session
🎁 A 12-Week “Show Up & Don’t Miss” Reward
🎁 Meal Planning Support (Simple + Doable)
🎁 Habit Coaching to Build Consistency That Actually Sticks

THE REAL QUESTION:

Instead of asking why you should wait…
Why haven’t you started already?
(Yes, that one stings a little — it’s supposed to.)

🔥 Before You Decide… Consider This:

What could change for you if you started today?
How would it feel to walk into January already ahead instead of starting over… again?
What would it mean to finally invest in your health before the year rolls over and life gets “busy” again?

You already know the excuses.
You’ve heard them.
You’ve used them.
And honestly? You’re tired of them.

You’re not making a resolution—
you’re making a decision.
A decision to choose YOU, not someday.

Take the step now.
You’re worth it — even if you’ve been convincing yourself to wait.

✨ So… What is your WHY?

Not the cute version.
Not the “I probably should” version.
The real one — the one powerful enough to make you start now and not look back.

👇🏋comment I'm Ready for more details.

Or text me at 615 440 7666

11/10/2025

Making your food spicer may help you eat less and slower.

11/10/2025

While they're very different, both the keto and Mediterranean diets helped people lose weight and lower blood pressure in a new study. Here's why, and which one dietitians prefer.