PKMFit-Paula Mathison

PKMFit-Paula Mathison I strive to make health and fitness fun, relatable and do-able for real people with real lives. Consistency over perfection.

This right here!🤣🤣🤣
12/05/2025

This right here!🤣🤣🤣

💪 Friday's "5 minute FIT" !⤵️----------------------👉 Having a hard time squeezing in a workout?👉 Do you spend ALL DAY SI...
12/05/2025

💪 Friday's "5 minute FIT" !⤵️
----------------------

👉 Having a hard time squeezing in a workout?

👉 Do you spend ALL DAY SITTING at your desk for work?

👉 Has is been weeks/months or even YEARS since you have exercised?

Break it down‼️ Start slow and easy and build from there.🏃‍♀️

This 5 minute, totally do-able circuit can add up to 40 minutes of MOVEMENT/EXERCISE daily on an average 8 hour work day!

Just MOVE‼️

----------
If you have a pair of light dumbbells you can use those for the arm presses. Soup cans work great too! OR simply "punch" or press your arms overhead.

If you are more advanced, you can do the chair Plank on the floor!

Let's do this thing!💪

This is the way.💪
12/04/2025

This is the way.💪

If you love sourdough + blueberries + brunch vibes… this one’s for YOU! 💙This Sourdough Blueberry Casserole is macro-fri...
12/02/2025

If you love sourdough + blueberries + brunch vibes… this one’s for YOU! 💙

This Sourdough Blueberry Casserole is macro-friendly, high-protein, and perfect for both holiday gatherings OR meal prep breakfasts through the week. 🙌

🥖 Why sourdough?
• Easier to digest than regular bread
• Naturally lower gluten content (thanks to fermentation!)
• Gut-friendly & may support better nutrient absorption
• That tangy flavor? 🤤 Chef’s kiss

This bake is loaded with juicy berries, fresh lemon zest, and a hint of cinnamon — cozy, wholesome, and absolutely delicious. 😍

Make it ahead ✔️
Pop it in the oven Christmas morning ✔️
Serve it with fresh strawberries ✔️

Full recipe cards below — go save & share! 📌🍽️
Let me know if you try it! 💪💙

Strength training is recognized as one of the most effective anti-aging tools because it strengthens the body at every l...
11/25/2025

Strength training is recognized as one of the most effective anti-aging tools because it strengthens the body at every level. It not only boosts bone density and preserves muscle mass, but—according to insights from the Faculty of Sport and Health Science shown in the provided graphic—it also raises metabolism and enhances overall functional health. This makes resistance training a key factor in maintaining vitality as we age. By improving balance and stability, it reduces the risk of injury and supports long-term mobility. Altogether, these benefits contribute to healthier skin, a sharper brain, stronger bones, and a lower biological age.

What Overtraining Really Feels Like (Most People Miss the Signs)A lot of people think “overtraining” means you can’t wal...
11/25/2025

What Overtraining Really Feels Like (Most People Miss the Signs)
A lot of people think “overtraining” means you can’t walk, can’t move, or collapse in the gym.
That’s not how it works.
Overtraining is sneaky.
It creeps in slowly.
And most lifters — especially younger ones — try to power through it because they think toughness = progress.
Here’s what overtraining actually feels like, mentally and physically:

PHYSICAL SIGNS
1. Strength starts dropping for no reason
You’re eating. You’re sleeping. You show up…
But the weight feels twice as heavy as last week.
2. Joints feel “dry,” irritated, or inflamed
Elbows, knees, shoulders — everything feels angry.
Not injured… irritated.
3. Constant soreness that never goes away
Not good soreness.
The kind where your body feels beat up even after rest days.
4. Sleep goes to hell
You fall asleep exhausted…
Then wake up at 2–3 AM wired, restless, or stressed.
5. Resting heart rate climbs
Your engine is revving when it should be idling.
6. Appetite drops or cravings spike
Your body is trying to tell you the fuel system is off.

MENTAL SIGNS
1. Training stops being enjoyable
You don't look forward to the gym — you dread it.
(And for people like us, that is a HUGE red flag.)
2. Mood gets worse
Irritable.
Snappy.
Low patience.
Low motivation.
Feeling “burned out” but still forcing yourself to train.
3. Zero focus during your workouts
You can’t lock in mentally.
Your brain feels foggy.
4. You start feeling “off” and don’t know why
That’s cortisol talking.

WHY THIS HAPPENS
When you overtrain:
Cortisol goes up
Recovery goes down
CNS gets fried
Muscles stop repairing
Inflammation ramps up
Sleep tanks
Hormones shift
Strength drops
Your body is basically yelling:
“I’m done — let me rebuild so we can move forward.”
If you ignore those signs?
That’s when people get injured, plateau for months, or quit the gym entirely.

THE FIX IS SIMPLE
1. Take 2–4 days fully off
Eat. Rest. Walk. Stretch. Sleep.
2. Lower intensity when you return
No ego lifting. No max sets.
3. Focus on form and tempo for a week
Grease the groove. Don’t grind.
4. Increase protein and hydration
Fuel the repair process.
5. Listen to your body every training cycle
If p

💪 Want Bigger Arms? Train Your Triceps! 💥Most people think biceps = big arms.But here’s the truth ⬇️🔸 Your triceps make ...
11/22/2025

💪 Want Bigger Arms? Train Your Triceps! 💥

Most people think biceps = big arms.
But here’s the truth ⬇️

🔸 Your triceps make up about 60–70% of your upper-arm muscle mass
🔸 Your biceps only account for 30–40% of arm size
🔸 Triceps have 3 muscle heads (long, lateral, medial) — meaning more potential for growth & definition

So if your arm day is all curls and no presses… you’re leaving a LOT of gains on the table. 😉

Why you shouldn’t skip triceps training:
✔ Builds fuller, more toned arms — front & back
✔ Improves pressing strength (bench, push-ups, overhead lifts)
✔ Creates that sculpted look when you flex or wave hello
✔ Supports shoulder stability & healthy movement

Stronger triceps = stronger, better-looking arms.
Don’t forget the “bigger half” of your arm! 🔥💪

If you want help learning proper form and building strong, confident arms — I’ve got you. Message me or join my Just LIFT class 👊

Friday's "5 minute FIT" is back!!💪👉 Having a hard time squeezing in a workout?👉 Do you spend ALL DAY SITTING at your des...
11/21/2025

Friday's "5 minute FIT" is back!!💪

👉 Having a hard time squeezing in a workout?

👉 Do you spend ALL DAY SITTING at your desk for work?

👉 Has is been weeks/months or even YEARS since you have exercised?⬇️

Break it down‼️ Start slow and easy and build from there.🏃‍♀️

This 5 minute, totally do-able circuit can add up to 40 minutes of MOVEMENT/EXERCISE daily on an average 8 hour work day!

GET UP AND MOVE‼️

Let's do this thing! It all adds up!💪


FitnessForBeginners
NewToFitness
FitnessJourneyStart
DayOneToDayStrong
HealthyHabits
FirstStepFitness
StrongerEveryDay
ConsistencyOverPerfection
ProgressNotPerfection
PlusSizeFitness
CurvyAndStrong
FitnessForEveryBody
AllBodiesAreGoodBodies
StrongerAtAnySize
CurvyConfidence
MoveForYou
EmpoweredAtEverySize
EveryBodyWelcome
ConfidenceInMotion
JustMove
GetUpAndMove
MoveYourBody
KeepMovingForward
MotionIsMedicine
StepByStep
FindYourStrong
SmallStepsBigResults

Pkmfit.com

❌ Myth: You can “reset” your metabolism with a cleanse or fast.✅ Fact: Metabolic rate changes through muscle mass, calor...
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!

Friday's "5 minute FIT" !👉 Having a hard time squeezing in a workout?👉 Do you spend ALL DAY SITTING at your desk for wor...
10/31/2025

Friday's "5 minute FIT" !
👉 Having a hard time squeezing in a workout?

👉 Do you spend ALL DAY SITTING at your desk for work?

👉 Has is been weeks/months or even YEARS since you have exercised?⬇️

Break it down‼️ Start slow and easy and build from there.🏃‍♀️

This 5 minute, totally do-able circuit can add up to 40 minutes of MOVEMENT/EXERCISE daily on an average 8 hour work day!

GET UP AND MOVE‼️

Let's do this thing! It all adds up!💪






























Pkmfit.com

Address

116 S Main Street
Hendricks, MN
56136

Telephone

+12149248712

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