Power Fuel Fitness

12/31/2025

Tip of the Day: Setting goals is essential to success in pretty much anything, including fitness. A great way to set goals is to set S.M.A.R.T. goals and set smaller goals along the way to a larger end goal. A goal should be Specific, Measurable, Achievable, Relavant, and have a time frame. For instance someone just starting out in fitness may wish to run a 10k. They may start by setting a goal of being able to run 2 miles straight within a month's time.

If you are needing help with nutrition and/or training either online or in person please reach out

12/24/2025

Getting emails like this from clients always makes my day!

"I just wanted to take a minute and try to express how thankful I am for you. I'm not sure you know just how much your training me has helped me out....physically and mentally.

I still struggle from time to time and I do still have a hard time being confident in myself, but I was reflecting this wkend on how far I've come mentally. I cannot tell you the daily struggle I use to have going on in my brain about what to eat, what not to eat, how to loose weight, how to get skinnier, how to lower my body fat, etc. It was all consuming to me and it weighed me down more than I realized. You helping me transform my thinking on nutrition and teaching me about IIFYM has lifted that "stress" and worry and I have learned to not let it control me. Yes, I still have to fight the battle of my mind and I do let it take over sometimes, but overall I feel so much more @ peace and I don't let it rule my life anymore. And that is thanks to you.

And then your words today about helping me understand that even when I can't go up in weight for certain lifts, it doesn't mean I'm still not progressing. I took time to look back @ my very first week of lifting on the program you set up for me (I don't even know how long ago that was....) and you are right!!! I have come so far! I started out squatting 75 lbs. And my deadlifts were 95/135 lbs. Today I squatted 160 lbs and deadlifted 215 lbs!

So, I just wanted to thank you again for pushing me (even when I want to cry!;), encouraging me, believing in me and helping me believe in myself."

If you are needing help with nutrition and/or training either online or in person please reach out

12/22/2025

12/18/2025

Tip of the Day: Don't waste your hard earned $$$ on detox products. You have a built i n detoxification machine... your liver!! Many of the detox protocols and/or products can do more harm than good. Make getting adequate water a goal, eat mostly nutrient dense foods that allow you to hit your macros and you
will be good to go!

If you are needing help with nutrition and/or training either online or in person please reach out

12/17/2025

Tip of the Day: Unilateral exercises are a great way to correct imbalances and improve coordination. One of the best unilateral exercises for the lower body is the Bulgarian split squat. The BSS is a great compound exercise for the quads, hamstrings, and glutes. To increase range of motion try putting the forward foot on an aerobic step.

If you are needing help with nutrition and/or training either online or in person please reach out

12/15/2025

Tip of the Day: Thinking that greatly overeating on nothing but "clean" foods can not lead to excessive fat gain is false. Just because a food is determined to be "clean," which is completely subjective, does not mean that the food will lessen the amount of fat gained if calories are too excessive and macro intake sub par.

If you are needing help with nutrition and/or training either online or in person please reach out

12/13/2025

To recap the 5 Holiday Fitness Tips to keep you moving towards your goals over the Holiday Season...

#1 Portion sizes(moderation)

#2 AM workouts

#3 Plan ahead

#4 Compound exercises

#5 Keep moving forward

If you are needing help with nutrition and/or training either online or in person please reach out

12/12/2025

Holiday Tip #5

Keep moving forward – There are going to be days when you eat too much or don’t work out. Let it go and move on! Do not let yourself dwell on it and keep sn*******ng out of control. Get back to your routine and keep moving forward. The scale is also going to fluctuate. In the days after a feast it is likely your weight will jump up on the scale. There is no need to panic immediately. Your weight will more than likely return to normal after a few days due to water fluctuations. Don’t let the scale sabotage your focus

If you are needing help with nutrition and/or training either online or in person please reach out

12/11/2025

Holiday Tip #4 of 5

Compound exercises - For your workouts choose compound movements and keep the intensity high. Using compound lifts that work more than one body part will maximize your time in the gym and help to keep your progress moving forward. If you’re short on time and cannot fit every exercise in you will receive a much greater benefit in doing deadlifts over curls on a “back/bi” day for example. Another option to consider is to switch to full body workouts to insure that you get to hit every body part at least once per week. In an upcoming blog I will put together a list of my top lifts to do when short on time.

If you are needing help with nutrition and/or training either online or in person please reach out

12/10/2025

Holiday Tip #3 of 5

Plan ahead – This is a great tip anytime of the year to help with consistency, but even more important now as time is limited. Try to have nutrient dense foods cooked ahead of time. When you are rushed with the holidays it will be hard to make time for cooking every day. Also as planning goes… If you know you have a big dinner party coming up you can scale back your caloric intake a bit (100-300cals per day) in the days leading up to the event.

If you are needing help with nutrition and/or training either online or in person please reach out

12/10/2025

Tip of the Day: Many times the mind holds a person back when seeing big weights on the bar. An attempt at a new PR can be over before it ever begins if the mental state is not there. A "trick" I like to use with clients who let the or looks of big weights intimidate them is loading the bar with a bunch of random small weights. Most would not recognize what is on the bar in the pic as 350lbs.

This same "trick" can work in other areas as well. For instance instead of staring at the time/speed/incline on cardio equipment cover the display with a towel, set an audible timer to the desired length of time and go at it!

If you are needing help with nutrition and/or training either online or in person please reach out

12/09/2025

Holiday Tip #2 of 5

AM workouts - Make an effort to get your workouts in in the morning. This time of year there are so many distractions that can come up that will cause you to miss a workout. If you get your workout in first thing in the morning it eliminates these distractions throughout the day. It may be tough to adjust to waking up earlier at first but after a week or so it will become much easier.

If you are needing help with nutrition and/or training either online or in person please reach out