Rreal Fitness and Wellness

Client Highlight: Owen

has been with us since we opened the doors over five years ago. Rain or shine he puts in the work and continues to get stronger.

This is what keeps you moving, active, and thriving for life. Grateful for his energy, positivity, and the laughs he brings every session. Here’s to many more years ahead.

fitnessjourney

Latest edition to the team: Milo

Meet Ryan, the newest coach at Rreal Fitness & Wellness.

Ryan brings a client-centered approach to training with a strong focus on progressive strength, functional movement, and long-term results. He holds a Bachelor’s degree in Health Science and is a NASM Certified Personal Trainer, FMS Levels 1 & 2 Certified, and a Health & Human Performance Specialist (Levels 1–3).

With experience coaching clients of all ages and abilities across 1-on-1, semi-private, and group settings, Ryan meets people where they are and helps them build strength with confidence and purpose.

Ready to train with Ryan? Let’s get to work.

Wellness Wednesday

Back to Training After Being Sick Here’s How to Do It Right

Here are my top tips for returning to exercise the smart way so you don’t end up back on the couch

1️⃣ Be fever-free for at least 24 hours
If your body is still fighting something, training will only delay recovery.

2️⃣ Treat your first workout like a test run
Start slow. Include a solid dynamic warm-up. Pay attention to how your body responds and be ready to scale things back if needed. This is about checking in, not crushing it.

3️⃣ Watch your recovery metrics (if you use them) HRV trending up and resting heart rate coming back down are good signs your body is ready to handle more stress. Let the data guide you, not your ego.

4️⃣ Keep intensity in the easy to moderate range
Think Zone 2 to low Zone 3 or RPE 5-6 max. Now is not the time for max efforts or PR attempts.

5️⃣ Push hydration and get back to fueling
When you’re sick, you often lose fluids and eat less than normal. Coming back under-hydrated and under-fueled makes workouts feel harder and recovery slower. Prioritize water, electrolytes, carbs, and protein as you ramp back up.

6️⃣ Set realistic expectations and give yourself grace You might fatigue faster. You might feel a little flat. That’s normal. The win is that you’re moving again and rebuilding consistency.

Coming back after being sick isn’t about proving anything. It’s about rebuilding smart so you can keep showing up tomorrow.

Recovery days aren’t about doing nothing.

They’re about doing what lets you come back and train hard tomorrow.

One day a week, I don’t lift. I don’t run.
I don’t push intensity.

Today was 20 minutes of stretching followed by 10 minutes of meditation.

This is my time to recover, address little aches, and actually listen to what my body is telling me. Where am I tight. Where am I sore. Where do I need to be smarter.

Self care is not selfish. It’s part of the plan.

Meet Carolyn Purtell, the newest coach at Rreal Fitness and Wellness.

Carolyn brings over 5 years of coaching experience and a deep passion for strength training to Rreal Fitness. With certifications in personal training, stretch therapy, and barbell rehab, she helps clients of all levels build strength, improve mobility, and achieve sustainable results. Whether you’re an athlete, a busy professional, or just starting your fitness journey, Carolyn’s personalized coaching approach empowers you to push past limits and feel your best—inside and out.

Ready to train with Carolyn? Let’s get started!