Perfit by Sandra

Training hard but still not seeing results?
Your body might not need more cardio… it might need more sleep. 😴

Lack of sleep increases cortisol ⬆️
Higher cortisol = more cravings, slower recovery, stubborn fat retention, lower performance, and less energy for training.

You can’t out-train exhaustion.

Pop quiz for my clients 👀
Do you know what the first Pilates reformer was made from? 🤔
Drop your guess before the answer reveals

Progressive overload is the practice of gradually increasing the intensity, volume, or complexity of workouts over time to continuously challenge muscles, prevent training plateaus, and stimulate growth or strength gains. It is essential for ongoing improvement, as the body adapts to consistent, static training, causing progress to stop.

For example, in a strength training program, progression by adding weight gradually to exercises like bench presses and squats is pivotal for continual growth and development. Take bicep curls with dumbbells, for example. Start with 3 sets of 8 reps at 5 lbs to establish a baseline for strength adaptation.

you can increase the weight once you can perform 2 additional reps beyond your rep goal for the last set, for 2 weeks in a row. It's a rule of thumb that helps to understand when it's time to start a progressive overload.

Some people think that because I keep working and training, I don’t care about what’s happening in Beirut.

But the truth is the opposite.

Movement is how I cope.
Movement is how I stay strong.

Movement is how I support the people who walk into my studio carrying stress, fear, and heavy hearts.

War tries to stop life.
Choosing to keep moving is our way of resisting it.

So yes, we train.
We breathe.
We support each other.

Because sometimes the most powerful thing you can do in difficult times…
is to keep showing up. 💛

Some days you feel strong.
Some days everything flows.
And some days… nothing feels right.
But even on the bad days, there is a quiet kind of magic in showing up. ✨
One breath. One stretch. One small movement forward.
Strength isn’t built only on the days you feel powerful.
It’s built on the days you almost didn’t come… but you did.
To all the women learning to be patient with themselves,
to rest, to try again, to keep going gently—
That is real strength.
Happy Women’s Day to the women who rise… even on the hard days.
❤️ 💞

“Same 100g… VERY different macros 👀”

Parmesan 🧀
Greek yogurt 🥣
Peanut butter 🥜
Hummus tahina 🥙

They all look “healthy”… but your goals decide which one wins.

🥇 Cutting?
🥇 Muscle building?
🥇 High energy?
🥇 Low carb?

Stop guessing. Start choosing with intention.
Save this for your next grocery run 🛒
Comment which one you eat the most 👇

Vallentines vibes at Perfit Boutique
❤️

Watching Lindsey Vonn compete at the Olympic level despite a knee injury opens an important discussion in sport science.
From a biomechanical perspective, knee injuries don’t only involve pain. They affect joint stability, force absorption, proprioception, and reaction time — all crucial in a high-impact sport like alpine skiing.
Medical clearance means the athlete can compete, but it doesn’t always mean the body is operating at full performance capacity or minimal risk.
At the elite level, decisions live in a gray zone: science, timing, career legacy, and the athlete’s own perception of readiness all play a role.
As a trainer, I find this balance between resilience and risk fascinating.
Where do you personally draw the line between pushing through and protecting long-term health?

World Cancer Day 💙
We move with compassion.