Kitten's Fitness Susan B. ISSA CPT &Nutrition Specialist

Wisdom Wednesday
Your body isn’t a machine; it’s a landscape. Tend it with patience, consistency, and curiosity.

First, screaming about my friends who achieved their IFBB pro cards last night! So happy for them!

Second, Weekend Coach Note
Move your body for 20 minutes today. Walk, stretch, lift lightly—whatever keeps the rust from settling. Weekend momentum matters.

🔥 STRØNG FØOD Prenatal Training — Built for Every Trimester 🔥

Growing a human changes everything — your workouts should adapt with you, not against you.
I offer personalized trimester-specific strength programs designed to keep you safe, strong, and confident through every stage of pregnancy.

Whether you're navigating first-trimester fatigue, second-trimester balance shifts, or third-trimester joint changes, your training evolves right alongside your body.

Pregnancy isn’t a pause — it’s a strength season.
Let’s train for it intentionally, compassionately, and powerfully.

DM to get started.
Coach Susan B — ISSA CPT & Nutrition Specialist

STRØNG FØOD — Deload Week Reminder
Strong women don’t skip recovery — they plan it.
Perimenopause and post-menopause change how your body bounces back, which means your programming should evolve too. Deload weeks aren’t “taking it easy.” They’re how your joints stay happy, your strength keeps climbing, and your energy stops tanking mid-cycle.

Creating a workout program for clients over 40 is a delicate task. Personalised strength programming respects each person’s recovery capacity. It avoids one-size-fits-all approaches.

Trainers adjust training variables based on individual response. This might mean fewer sets, more recovery days, or strategic deload periods. It’s all about finding the right balance.

The most successful coaches focus on consistency over intensity. They design programs that you can keep up with long-term. This approach avoids burnout and injury.

This week? Drop the load, sharpen your form, and let your system actually rebuild.
Your future PRs are forged in weeks like this.

Nutrition Savvy Tuesday
Sneak more plants into your meals today - berries in your yogurt, spinach in your eggs, veggies in your rice bowl. Your body loves color more than your closet does.

Friday Trainer Tip:
Let your form earn the weekend. Slow your reps down today—three seconds down, one to hold, two to rise. It forces your muscles to do the work instead of momentum sneaking in like a trickster god. You build more strength, your joints stay happier, and tomorrow’s soreness feels earned, not accidental.

Strength favors the patient lifter. Your body will thank you when Monday rolls back around like a stubborn mountain goat. Contact me today to schedule your initial kickoff at Crunch Fitness Austin Peay!

🔥 Ready to kickstart your strength era? 🔥
I’m opening a limited block of $10 training sessions at Crunch Fitness (Austin Peay) — and yes, that includes a full 1-hour personal training session plus an InBody body scan (normally $270).

You’ll get:
• A customized strength session built around your real-life goals
• A full body composition scan so you know exactly where you’re starting
• Nutrition counseling to help you fuel smarter — not harder
• Clear next steps so you stop guessing and start progressing

If you’ve been waiting for “the sign,” this is it.
Swing by Crunch Austin Peay, find Coach Susan B, and let’s get you booked.

The shift begins the moment you decide to walk in.

🔥 STRØNG FØOD | Coach Susan B — Monday Trainer Tip 🔥

Monday sets the standard, not the stress. You don’t need to overhaul your life before noon—just lead with one disciplined choice. Eat something with protein, get your water in, and train with clean form instead of chaos.

Your cue: act with purpose. One strong decision makes the rest of the day easier to steer.

Step into the week STRØNG.

🔥 STRØNG FØOD | Coach Susan B — Supplements Sunday 🔥

Supplements aren’t magic, they’re reinforcement.
Build your base first:
whole foods, hydration, sleep, steady training. Then add what your body actually needs with your doctor’s approval.
Creatine for strength and clean recovery.
Electrolytes for performance.
Omega-3s for inflammation.
Vitamin D for mood + immunity.

If you take supplements, drop yours in the comments—let’s see what everyone’s using to stay STRØNG.

🔥 Wednesday Trainer Tip: Mid-Week Muscle Check

It’s Wednesday — the day most people start negotiating with themselves instead of training.
Let’s not do that.

Here’s your mid-week reset:
1. Your muscles don’t grow from what you plan to do — only what you actually do.
If you’re skipping sessions, be real about why. Fix the root, not the symptoms.

2. Strength comes from tension you can control, not weight you can barely lift.
Drop the ego, keep the form. The work still counts — more, actually.

3. Hydrate like you mean it.
Most of you are walking around with the hydration level of a raisin.
Drink water. Add electrolytes. Your muscles literally require both to fire correctly.

4. Don’t sleep on recovery.
If your warmup is two shoulder shrugs and a prayer, that’s why everything feels tight.

Mid-week isn’t a slump — it’s a checkpoint.
Adjust. Refocus. Hit the rest of the week like you’re building something on purpose.