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Fitness Fanatic

NASM Certified Trainer
Fit after 40! Helping women get fit, strong, and confident! Virtual coaching & 6-8 week progressive overload programs available!

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02/16/2026

TOP 5 QUAD BUILDERS 🔥

If you want legs that look strong and ARE strong… you need exercises that let you load with control.

Here’s my current quad lineup:

1️⃣ Heavy Walking Lunges
Unilateral. Brutal. Builds strength + stability.

2️⃣ Goblet Squats
Stay upright, drive knees forward, own the depth.

3️⃣ B-Stance Smith Machine/Barbell Squats
Offset load = more quad tension without losing balance.

4️⃣ Bulgarians
Unilateral quad killer 💥
Elevate your back foot, keep chest tall, drive through the front heel.

5️⃣ DB Somersault Squats
Just started doing these😩. Constant tension. Huge burn. Elite finisher.

Quads grow when you:
✔️ Train through full range
✔️ Control the eccentric
✔️ Progressively overload
✔️ Actually push close to failure

Save or share for your next leg day! 💪🏼 Which one is your favorite??
Need help building a training program, let’s chat!

02/09/2026

Tank top season is coming! 💪🏻
And “toned” arms come from building muscle. If you want that rounded, sculpted shoulder look, you have to train them from every angle. These are my top 5 shoulder exercises for shape and strength
⬇️⬇️⬇️⬇️⬇️

▫️ Overhead Press
Builds total shoulder strength and size.
3–4 sets | 6–10 reps

▫️ Push-Ups
Front delts + core + shoulder stability. Functional strength that actually transfers.
3 sets | 8–15 reps (or to 1–2 reps shy of failure)

▫️ Single-Arm Rear Delt Fly
Targets the often-neglected rear delts and helps fix imbalances.
3 sets | 10–15 reps per arm

▫️ Lateral Raises
The key to that capped, rounded shoulder look. Pure sculpting.
3–4 sets | 12–15 reps

▫️ Face Pulls
Strengthen rear delts and upper back to support shoulder health and posture.
3 sets | 12–15 reps

Train all angles → better shape, better strength, fewer aches.

SAVE THIS for your next shoulder day 🔥💪🏻

02/06/2026

When working your glutes, you want to build shape, strength, and balance, so you need to load them in different positions — not repeat the same exercise over and over.

Here are 5 of my favorite exercises to do just that!👇

• Barbell Hip Thrust → Horizontal hip extension
Max tension at lockout for peak glute contraction

• Step-Ups → Vertical hip drive
Builds power, control, and glute strength through full range

• Bulgarian Split Squats → Unilateral squat/lunge pattern
Targets glutes while correcting imbalances and improving stability

• Glute-Focused Barbell Squat → Squat pattern
Loads the glutes heavy through depth for overall mass

• Single-Leg RDL → Hip hinge pattern
Trains the glutes under stretch and builds posterior chain

SAVE & try these out for your next leg day 🍑💪

01/30/2026

If your core feels weak, soft, or like your tummy is slowly growing… this one is for you 👇

Core training isn’t just crunches.
These exercises are designed to:
✔️Train your deep core, not just surface abs
✔️Improve stability and balance
✔️Support strength as we age
(And note all of these core exercises include a weight😉💪🏻)

How to use this:
• Choose 3–5 exercises
• 2–3 sets each
• 12-15 Slow + controlled reps
• Add this 2–3x per week

Save this post 💾 so you can come back to it on core day.

And if you want a full 6 week strength program comment “muscle” below.

01/24/2026

Stuck at home because of the snow? ❄️
Gym closed. No equipment. Motivation hanging by a thread, I got you!

You don’t need a gym to stay consistent.

I put together a 2-day full body split that you can do entirely at home:
✔ Bodyweight only
✔ About 45 minutes
✔ Strength-focused
✔ Perfect for a snowy day🥶

If you want it, DM me “2 DAY SPLIT” and I’ll send it straight to you 💪

Save this post for later & share it with a friend who’s snowed in too! 💙❄️☃️

01/20/2026

Every transformation starts with a decision to not quit on yourself.

If you’re watching this thinking, “I wish I could do that” — YOU CAN!
Or your thinking, “It’s too late to start this now”- IT’S NEVER TOO LATE!
You don’t need perfect weeks.
You don’t need extreme plans.
You just need to start… and keep showing up.

One of these times, it sticks.
And when you’re ready to build strength, confidence, and habits that actually last — I’m here to coach you through it. 💪

DM me “STRONG” for more deets!

01/14/2026

I’ll be honest — some days I really don’t want to work out.
The older I get, the less motivation I have. And losing weight? Definitely not as easy as it used to be.

But I still show up. Not perfectly. Not with endless energy.
I show up with CONSISTENCY.

On the tired days. The messy days. The days I’d rather skip it.

Every workout reminds me I’m stronger than my excuses.

If I can keep showing up — so can you.
Consistency will always beat perfection.

And if you’re still sticking to those New Year goals… still making time for your health — that’s what sets you apart.

This is a lifestyle. Not a phase. Keep going.

12/29/2025

It’s not what you eat between Christmas and New Year’s that matters most —
it’s what you do between New Year’s and Christmas.

Consistent habits throughout the year make holidays & vacations enjoyable, not stressful.❤️💪🏻

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Spring Hill, TN
37174

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Monday	7am - 4pm
Tuesday	7am - 5pm
Wednesday	7am - 5pm
Thursday	7am - 5pm
Friday	7am - 5pm

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