I empower people to feel their very best, physically and mentally via corporate & personal coaching.
11/20/2025
YES - 100%!! Body strength for mental strength! Want to talk self care? Want to talk strength training? Want to talk work life boundaries? Want to talk about being your strongest and best? DM me and let’s visit! Start now!
Everyone is going through something they don’t talk about. So, treat everyone as if their heart is still healing. Kindness and empathy change the world!
World Kindness Day was established in 1998 and is dedicated to promoting goodwill, empathy, and performing acts of kindness.
Who can you spread some kindness and empathy toward today?
11/04/2025
This made me laugh and is also sadly true. I work with clients every day fielding questions they have on what they should or shouldn’t do to be their most fit. For me it’s the same simple mindset I had when I started working out almost 20 years ago… it’s basic- just consistently workout to be strong & everything else will fall into place. Mental strength is a byproduct of physical strength, which helps us make healthy choices for ourselves. Maybe it’s not about following every piece of nutrition & fitness advice out there, maybe it’s about making consistently good choices for your body & mind so you can be your strongest & happiest.🤔😊
Most days start like this — laptop open, coffee close, and a whole lot of heart behind the screen. ☕💻
This is where I plan workouts, answer client messages, and build programs that go way beyond the gym.
Because strength isn’t just about lifting more — it’s about confidence, balance, and a mindset that stays strong long after the workout ends. 💪🏻🤍
10/28/2025
This morning I dropped Logan off at school and after we both said “have a good day, I love you” - she got out of the car & tears welled up in my eyes as I thought of how her mom should be here. Then this song came on the radio, more tears. 😭 Man this hit home today as I’m really missing my sister, brother and dad! I wanted to share this song in case anyone else out there is missing someone today… great reminder on the tough days that we get to see them again!🙌🏼
Pink out🩷, Grandma & Logan’s Husker day out❤️, wedding night🤍 & Sunday lunch🥰… I need a weekend from my weekend! 😁
😊
10/20/2025
🗓️Results come faster than you deserve…but slower than you’d like. You can’t expect 20 years of autopilot habits to vanish in 20 days. But do you show up every day? If so, change is building quietly. Your body is learning to trust you again. Quit now, and you won't have the reward of seeing the outcome of your efforts...stay the course!
What habit will you stay focused on this week?
Don't let excuses hold you back from your fitness journey! 💪💭 I am here to help you overcome obstacles and reach your full potential. Start your Strong 4 Body and Mind transformation today.
Walking is the most ancient exercise and still one of the best modern exercises.
BYU tracked 5,800 Americans. Those who walked 150 minutes weekly had the biological age of someone 8 years younger.
The secret: telomeres. Those protective caps on your DNA that shrink as you age. Walking keeps them long.
30 minutes, 5 days a week. That’s it.
No gym membership. No equipment. Just consistent steps that add years to your life.
Walking ideas:
1)Walk after meals:
Just 2-10 minutes after eating reduces blood sugar spikes by 30%, lowering cravings and fat storage. This simple hack improves insulin sensitivity and energy balance while helping shed belly fat.
2)Walk on an incline:
Incline walking activates more glutes, hamstrings, and core, boosting calorie burn by 50-100% vs flat walking. Bonus- Uphill is easier on your knees, making it a safe way to strengthen legs and shred fat.
3)NEAT walking (Treadmill Desk):
Turn “dead time” into fat-burning time. Walking while working or watching TV boosts NEAT ( Non-Exercise Activity). Adding 2-3k steps daily = more calories burned, including visceral belly fat.
Walking is the most underrated way to burn fat, and the best part about it is that it is low intensity and high accessibility.
*Try one of the above and let me know what you think! 🚶♀️
**We can also set up an initial coaching consultation as a walk and talk. Message me to set up a time! 🚶♀️🚶♂️
***My walking crew below 🙃😀 🐶🐕🐩
10/14/2025
Vala’s is always a fall highlight! 🧡🍁🍂🤎
10/12/2025
Mammogram ☑️ & I L🩷ve my Boo(b) basket from Av!!💝☺️… schedule your mammogram ladies!
10/09/2025
The scale can’t measure your ability to hike mountains, play with your kids/grandkids or love how you look in the mirror. Stop letting the scale dictate your self-worth. Focus on building habits that create a life you’ll love.
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Hi-I am Shelly and I would like to welcome you to Strong4Body&Mind. As a wife and mother of 4 children, I know how hectic your life can be. I began making time for myself and working out a priority about 14 years ago and I have been hooked ever since. When I’m not in the gym or running to family activities; I enjoy hiking, being outdoors, traveling & baking (although my family prefers my traditional baking versus “healthy baking”) 😉
It is my passion to provide personal training services that empower my clients to feel strong and accomplished. My clients range from those just beginning their journey in the fitness world to those who are seeking specialized training for competitive and other life events.
Together we will set your individualized goals and create a unique training program designed to maximum your results. My training programs are focused on motivating & inspiring you; whether training for a triathlon or rehabilitating from an injury, regaining your pre-pregnancy body or restoring yourself from cancer i can help you.
Personal message or email me today at shellyspalecutler@me.com to set up a free 15 minute consultation. Don’t wait another day to start doing something for yourself!
If you know someone who’s been wanting to do something for themselves as well, share this page with them.
If you like fitness information, motivational ideas & occasional recipes then please like my page.
