True Balance Fitness

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True Balance Fitness

"A healthy life is a life in balance" Private, Partner & Group Training Programs. Nutrition & Healthy Lifestyle Coaching

02/13/2026

Happy Early Valentine’s Day! Some sweet valentines for you to share with that special someone 😉.

02/11/2026

A couple weeks ago, I realized that I made it through fall and winter without a sick day.

And just like that, I jinxed myself.

A few days later I woke up with a scratchy throat and runny nose.

Instead of ignoring it (like old Andrea used to), I acted early.

I took my cold + flu immune support trifecta for three days, reduced my training intensity, walked instead of running, and didn’t push through fatigue.

By day four? Back to 100%.
It never progressed past mild symptoms.

So let’s talk about the question I get asked all the time👇

Should you exercise when you’re sick?

My answer: it depends.

• Flu, fever, nausea, weakness?
Rest. Hydrate: Soups, smoothies, electrolytes.

• Bad head cold, heavy congestion, exhausted?
Same as above plus short, easy walks outside for fresh air.

• Mild cold (light congestion, minor cough)?
Light strength work and easy walks can actually help.

What doesn’t help?
Pushing through your normal workouts, work, and life like nothing’s wrong.

Every time I’ve ignored early signs, I’ve paid for it with a full-blown cold that lingered for a week or more.

Lesson learned:
When your body whispers, listen—before it starts yelling.

What’s one thing you swear by when you feel a cold coming on?

Drop it in the comments 👇🏼

I love hearing what actually works.

02/06/2026

Counting macros has become really popular, and many influencers suggest that as long as it fits your macros, you’re fine.

But here’s the truth:

Your body doesn’t process all carbohydrates the same way. Satiety, blood sugar, and energy levels are all impacted by the type of carbs you eat. Sure, broccoli is a carb, but what happens after you digest it is very different than what happens after eating a piece of bread.

This is where my carbohydrate hierarchy comes into play. I use this framework with clients to help them identify which carbs are most important to include, and which ones should be minimized or avoided.

It looks like this:

Gold: Vegetables, fruits, potatoes
Silver: Legumes, rice, grains
Bronze: Processed foods like bread, pasta, crackers, etc.

Aim to include mostly gold and silver foods within your macros. Sprinkle in bronze foods occasionally, but try not to make them a daily staple.

This becomes especially important for women navigating perimenopause and menopause.

During this phase of life, your body’s ability to manage glucose spikes can be compromised. The more you prioritize fiber- and nutrient-dense carbohydrates, the more stable your blood sugar will be, and the more satiated and energized you’ll feel.

If you’re tracking macros and feeling stuck, save this post and try using the carbohydrate hierarchy.

👉 Follow me for more realistic, sustainable nutrition guidance for women over 35.

02/04/2026

This is how research gets misrepresented—and women pay the price.

A recent podcast in the perimenopause/menopause space cited a study on weighted vests and bone density… and completely distorted the takeaway.

Here’s what the study actually did:

Three groups of older women performed the same strength exercises:
• Bodyweight only
• Bodyweight on a vibration plate
• Bodyweight with a weighted vest

The weighted vest group saw the greatest improvement in bone density.
Why? More load during strength training = stronger bones.

What the study did not test:
❌ Walking in a weighted vesting
❌ Wearing a vest while doing chores
❌ Daily low-intensity movement with added weight

Yet that’s exactly what’s being recommended on this podcast and online.

That leap—from loaded strength training to vest walks—is not supported by research. At all. Never once has there been such a study.

What is supported by decades of data?
• Lifting heavy weights
• 5–12 reps
• Near muscular failure
• 2–3x per week

That’s how bone density improves.

Not vest walks.
Not yoga alone.
Not running.

We need to stop doing women a disservice by oversimplifying something as serious as osteoporosis.

Right now:
• 1 in 5 women over 50 has osteoporosis
• By 80 that number jumps to 70%

When influential voices oversimplify science, women are left believing they’re “doing enough” when that’s simply untrue.

If you want the real, evidence-based steps to protect and build your bones, grab my free Bone Density Fact Sheet.

👉 Link in my bio.
Your future self is counting on the choices you make now.

01/26/2026

Hey, I’m Andrea.

I’m a holistic strength and nutrition coach, and I work exclusively with women 35+.
I’ve spent the last 20 years coaching hundreds of women from all walks of life—and I’ve learned one thing for sure: what actually works isn’t flashy, sexy, or easy.

Here’s what you can expect if you work with me:

• I won’t sugarcoat things. I’ll be clear and direct about what it’s going to take to get you from where you are to where you want to be.

• I’ll challenge you to make the hard choices—the ones that move the needle, not the ones that keep you comfortable.

• I’ll ask better questions so you can stop repeating the same patterns and start thinking differently about your health.

• I’ll encourage curiosity over perfection. We experiment, adjust, and figure out what actually works for your body and your life.

• I will call out excuses—and push you to expect more from yourself when you know you’re capable of more.

• And I’ll be in your corner. Supporting you, motivating you, and listening when things feel hard or messy.

I’m deeply passionate about helping women get stronger, healthier, and more confident in their bodies—especially in a world that tells them to shrink, settle, or accept feeling “off” as normal.

You get one body. One life.
Take care of it like it matters—because it does.

If this sounds like your kind of energy, follow me, and stick around.

And when you’re ready to cut through the bu****it, send me a DM.

01/23/2026

I eat meat and fruit for breakfast.
Every. Single. Morning.

Not because it’s trendy.
Not because I’m anti-anything.
But because it genuinely works for me—and for many of the women I coach.

Protein and fat first thing in the morning:
• stabilize blood sugar
• support muscle and bone health
• keep cortisol from spiking
• actually keep you full

Fruit gives me:
• quick, easily digestible carbs
• micronutrients and fiber
• energy without the crash

What I don’t start my day with?
A blood sugar rollercoaster.

Most women I work with are already under-eating protein, over-stressing their nervous system, and wondering why they’re exhausted, inflamed, and craving everything by 10am.

Breakfast matters.
And no, coffee doesn’t count.

This isn’t about food rules or “perfect” eating.
It’s about learning what supports your body as hormones and needs change.

If what you’re doing works for you, keep doing it.
But if you’re constantly tired, never feel satisfied after breakfast, or crash before lunch, this might be your missing piece.

Strong women eat real food.
Early.
On purpose.

If this resonates, follow along.
I share realistic nutrition and strength advice for women who want to feel strong, energized, and capable in real life.

01/21/2026

If you’re a woman 40+ and only doing yoga or Pilates to prevent bone loss…

This message is for you.

Yoga and Pilates are great for mobility and balance —
but they are not enough to maintain or improve bone density.

To protect your bones, you must:
• Lift heavy weights
• Work in the 5–12 rep range, close to failure
• Train 2–3 times per week

If you want to stay strong, resilient, and independent as you age, this matters.

👉 Get my FREE Bone Density Fact Sheet to learn exactly how to train for stronger bones and muscle as a woman 40+.

Comment “BONES” below and I’ll send it to you 👇🏼

01/20/2026

Many of the health issues people face today are the direct result of capitalism doing exactly what it’s designed to do: create products that promise convenience, pleasure, or relief and often at the expense of long-term health and wellbeing.

Companies are allowed to freely manufacture and market things that make life feel easier in the short term. Decades later, we realize that convenience always comes with a cost. Then an entirely new industry pops up to “solve” the very problem that was created.

Take GLP-1 medications.

Food manufacturers spent decades perfecting ultra-palatable, hyper-rewarding foods. Through massive investments in product development, consumer research, and taste testing, they engineered foods that override normal hunger cues and make it incredibly hard to stop eating.

Now we live in a society where people struggle to make healthy food choices—not because they lack willpower, but because they’re up against products designed to be addictive. The food noise is constant.

So people turn to GLP-1s. The noise quiets. The pull disappears. For the first time, food doesn’t control them. And the medication is praised as the solution to the obesity epidemic.

But I can’t help but wonder what happens 20 years from now—when people realize there is no magic pill, and everything comes with a cost.

What happens when muscle mass declines, bone density drops, and the risk of frailty and fractures skyrockets with age? How many more people end up in assisted living because we treated a systemic problem with a pharmaceutical shortcut?

This pattern isn’t new.

• Social media addiction → anti anxiety medications
• Ultra-processed food → appetite suppressants
• Ci******es → ni****ne patches and gum
• Blue light exposure & 24/7 connectivity → sleep aids and melatonin supplements
• Car-dependent society → cardio machines, and step trackers
• Sedentary jobs and lifestyles→ pain meds and surgeries

We don’t fix the system. We medicate the symptoms.

What else would you add to this list?

Address

6451 El Camino Real Suite B-2
Carlsbad, CA
92009

Telephone

+18588770787

Website

http://achievetruebalance.com/, https://thriveandmove.aweb.page/p/e01d307b-3c66-4efd-b15e-db3ecb3e58d4, http://thriveand

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