Jodi's Rural Gym Warriors

02/03/2026

🧠 Your words are training your brain—every single day.

When you say
❌ “I can’t.”
❌ “I’m bad at this.”
❌ “I always fail.”

Your brain believes you… and acts accordingly.

Now flip the script ⬇️
✅ “I’m learning.”
✅ “I’m getting stronger.”
✅ “I’m showing up, even when it’s hard.”

This isn’t toxic positivity—it’s neural training.
The language you use tells your brain what to look for, what to expect, and how to respond.

At Jodi’s Gym, we don’t just train muscles.
We train mindsets.

Change your words.
Change your thoughts.
Change your actions.
That’s how real strength is built. 💪

✨ Strength. Living your best life.

02/01/2026

🍗 High-Protein Chicken Power Bowl

~345–355 calories | ~38–40g protein

Ingredients
• 4 oz grilled chicken breast (≈185 cal, 35g protein)
• ½ cup cooked quinoa (≈110 cal, 4g protein)
• 1 cup steamed broccoli or mixed veggies (≈30 cal, 3g protein)
• 1 tbsp light vinaigrette or lemon + spices (≈20–30 cal)

Why it works
• Lean protein keeps you full
• Quinoa gives just enough carbs for energy
• Fiber + volume from veggies = appetite control

Easy swaps
• Chicken ➝ turkey, shrimp, or air-fried tofu
• Quinoa ➝ cauliflower rice (drops calories even more)
• Dressing ➝ Greek yogurt + mustard for extra protein

Need a to-go option-

🥪 Turkey Protein Box (Lunchable-Style)

~340–355 calories | ~35–38g protein

What to pack
• 4 oz deli turkey (low-sodium if possible)
• 1 light string cheese or Babybel Light
• 1 low-carb wrap or 5–6 whole-grain crackers
• 1 cup raw veggies (cucumbers, bell peppers, cherry tomatoes)
• 1 tbsp hummus or mustard

02/01/2026

We’re proud to introduce the Barbell Blessings Fund at Jodi’s Gym.

At Jodi’s Gym, we believe fitness should be accessible to everyone—no matter their season of life.
The Barbell Blessings Fund exists to quietly support individuals who want to move, grow stronger, and invest in their health but may be facing financial barriers.

Donations go directly toward memberships, classes, or training opportunities for those in need.
If you’re able to give, you’re helping change a life.
If you’re receiving, know this: you belong here—no explanations required.

Sometimes the heaviest weight people carry isn’t on the bar—it’s life.
The Barbell Blessings Fund is a way to extend grace through movement, strength, and community.

DM if you have any questions 💯💪

01/31/2026

🥣 Power Protein Breakfast Bowl

Calories: ~345–355
Protein: ~35–38g

Ingredients:
• ¾ cup non-fat Greek yogurt
• ½ cup low-fat cottage cheese
• ½ cup berries (blueberries or strawberries)
• 1 tbsp chia seeds
• 1 tbsp honey or sugar-free syrup (optional, adjust to taste)

Why it works:
• Greek yogurt + cottage cheese = slow + fast protein
• Fiber from berries & chia keeps you full
• Balanced blood sugar = steady energy for workouts or busy mornings

01/30/2026

Anxiety & Weight Management: The Connection No One Talks About

Anxiety doesn’t just live in your head—it shows up in your body too.

When stress and anxiety are high, your body releases more cortisol (the stress hormone). Over time, elevated cortisol can:
• Increase cravings (especially for sugar + comfort foods)
• Make fat loss harder, especially around the midsection
• Disrupt sleep and recovery
• Drain motivation and energy

And here’s the important part 👉 this isn’t a willpower problem.

Movement, strength training, walking, breath work, and consistent routines help calm the nervous system. When your body feels safe, it’s more willing to let go of weight.

At Jodi’s Gym, we don’t just train muscles—we train resilience.
Strong body. Strong mind. Strong life.

💬 If anxiety has ever impacted your fitness journey, you’re not alone—and you’re not broken.

Keep showing up. Your body is listening.

01/29/2026

🔥 DAILY MOVE GOAL 🔥

Your workout doesn’t start and end at the gym.
What you do outside these walls matters just as much.

Today’s goal: 30–45 minutes of intentional movement
✔️ Walk the dog or take an outdoor walk
✔️ Hit your step goal throughout the day
✔️ Stretch + mobility work
✔️ Light strength or core work at home
✔️ Stay active—walk with a friend -moving with purpose Donna ShirkeyBarbara Dyer💯💪💛

This is how results are built:
Show up in the gym. Stay active everywhere else.

💥 Action Step: Get your movement in today and comment “MOVED” when you’re done.

Jodi’s Gym
Strength. Living your best life.

01/28/2026

🔥 TOP 5 HIGH-PROTEIN SNACKS WE RECOMMEND AT JODI’S GYM 🔥

Fat loss doesn’t fail because of meals…
it fails because of snacking.

Here are easy, low-cal, high-protein wins 👇

1️⃣ Greek yogurt (plain or light)
2️⃣ Protein shake or ready-to-drink
3️⃣ Cottage cheese cups
4️⃣ Hard-boiled eggs
5️⃣ Turkey or beef jerky (low sugar)

✔️ Keeps you full
✔️ Curbs cravings
✔️ Supports lean muscle

If your snack doesn’t have protein—it’s just noise.

👉 Want help dialing in nutrition that actually fits your life?
💥 Your first class at Jodi’s Gym is FREE — come train with us

Strong choices. Strong body. 🔥💪

01/27/2026

💥 MEN OVER 40 — THIS IS YOUR ERA 💥

At Jodi’s Gym, we don’t train to survive aging…
we train to dominate it.

✔️ Strength training to keep muscle and power
✔️ Cardio that builds heart health without wrecking joints
✔️ Mobility so you move better, not stiffer
✔️ Recovery that keeps you consistent and pain-free

This isn’t ego lifting.
This isn’t punishment workouts.

This is smart, effective training built for men 40+ who want to stay strong, lean, and confident for life.

🔥 Strong today. Strong for the long haul.
👉 First class is FREE — come train with us at Jodi’s Gym, RICHLAND,IA

01/24/2026

What an awesome group of women!!

01/24/2026

Jodi Milligan

01/24/2026

SWEATY SATURDAY Team building !!

Teamwork hits different at Jodi’s Gym.
Today wasn’t just a workout — it was a partner grind.
Sweat shared. Reps split. Encouragement shouted across the floor.

We worked together.
We fought through the tough rounds together.
We pushed when our partner was tired — and they pulled us through when we were.

That’s what makes this place special. It’s not just about lifting weights… it’s about lifting each other.
No egos. No quitting. Just showing up, locking in, and making it come together as a team.

Strength looks better when it’s shared.
Community > competition.
This is Jodi’s Gym. 💥

01/24/2026

Jodi Milligan

LET’S GO, LET’S GO 🔥💪

🚨 Saturday Morning Class Call-Out! 🚨
Jodi’s Gym is throwing down Saturday at 8:00 AM and you’re invited.

Start your weekend strong, sweat it out, lift heavy, move better, and leave feeling like a total badass. No excuses, just effort, energy, and good vibes.

✔️ All levels welcome
✔️ Functional strength + conditioning
✔️ Small-town grit, big results

Set the alarm. Grab a friend.
LET’S GO, LET’S GO. 💥