KW Fitness - Fayetteville Personal Training

"I believe the greatest gift you can give to your family and to the world is a healthy you." -- Joyce Meyer

We spend so much of our lives putting everyone else first that taking care of ourselves can sometimes feel selfish!!

But the truth is, investing in your health isn't taking away from the people you love... it is one of the greatest gifts you can give them!

And don't forget... it's a gift you deserve, too ❤️

⭐ A woman who is 64-years-young was able to easily climb in and out of her daughter’s 3rd row SUV between captains chairs with car seats. She said she never would’ve been able to do something like that before training here!

⭐ A woman who is 60 years young hit the golf ball farther than ever!

⭐ A man who is 50-years-young completed a 10 mile hike and felt great!

⭐ A woman who is 66-years-young completed all 3 sets of pushups this week from her toes for the first time ever!

It's !

Not only was this super colorful and pretty, but it's also high in protein and DELICIOUS!!

PURPLE ASIAN CHICKEN SLAW

INGREDIENTS:
Salad:
1 small head purple cabbage, thinly sliced (about 6–7 cups)
1½ lbs cooked chicken breast, shredded or diced (we used rotisserie chicken)
1 cup shelled edamame (thawed if frozen)
1 cup shredded carrots
3 green onions, thinly sliced
½ cup chopped cilantro
½ cup sliced almonds (or chopped cashews)
1–2 tbsp sesame seeds

Sesame Ginger Dressing:
¼ cup rice vinegar
2 tbsp low-sodium soy sauce
2 tbsp toasted sesame oil
1 tbsp olive oil or avocado oil
1 tbsp honey
1 tbsp fresh grated ginger
2 cloves garlic, minced
Juice of ½ lime
1 tsp sriracha (optional)
Freshly ground black pepper

(OR, if you're short on time like we were, you can use the Ginger Sesame Dressing from Wegmans!)

INSTRUCTIONS:
Whisk together all of the dressing ingredients until well combined.
Add the cabbage, chicken, edamame, carrots, green onions, cilantro, and almonds to a large bowl.
Pour the dressing over the salad and toss until everything is evenly coated.
Sprinkle with sesame seeds.
Refrigerate for at least 30 minutes before serving (2–4 hours is even better)

Serves: 6–8
Protein: ~25–30g per serving.

“Before coming to KW Fitness, I lacked stamina and felt I was losing strength.

I was becoming worried about falling or getting injured.

Since starting my program, I feel more energetic and engaged, and I look forward to exercise and other activity!" ⭐⭐⭐⭐⭐

-- David, Syracuse

SHOULD YOU TAKE A BREAK FROM EXERCISE?

When life gets crazy (let's be honest- when is it NOT crazy?!), one of the first things to get put on the back burner is our health.

People often do this because it's "an extra expense", or it "takes too much time", or they are uncomfortable somewhere in their body, and they believe that means they shouldn't work out at all.

Don't let a planned day of rest turn into several months of debauchery!

Your body was designed to MOVE.

A few major things happen to your body when you stop exercising:

1)You lose muscle and strength
2)Your metabolism slows
3)Your heart and lungs become less efficient
4)Your blood sugar worsens
5)Your bones become weaker
6)Depression sets in
7)Joints become stiffer

So what should you do if you feel like you need a break or a rest?

1) BE CONSISTENT

Even if your exercise is walking, or doing some simple body weight movements (jumping jacks, squats, push ups, mobility work, etc) 3-4 days a week for 15-20 minutes at a time, your body AND your brain will thank you for it.

2) GET SOLID REST

Even if there are several factors out of your control, you can still set yourself up for successful sleep by turning off the screen before bed, avoiding eating a few hours before bed, eliminating caffeine after 2PM, and by eating a healthy dinner.

3) EAT REAL FOOD

The less processed foods and junk that you consume, the better you will feel.

Chaos and curveballs in life shouldn't be an excuse to start eating Cheetos and ice cream for dinner!

4) START SMALL

Doing small things daily will make a huge impact.

Start with simple daily habits that you can repeat consistently, such as packing a healthy lunch every day, or drinking half your body weight in ounces of water.

If you're reading this and realizing "wow, it's been a while since I've done any exercise at all", the good news is that "muscle memory" is real!

Essentially, your muscles have special cells in your muscle fibers that “remember” previous training movements!

So, when you get back to working out after an extended layoff, you are able to regain lost muscle quicker.

Stick with it!!

Congratulations to Kim for being "Client of the Week"!!

Kim is a busy Mama who has been working with her Personal Trainer here at KW consistently for 2-3 days a week for the past couple of years!

She has been working hard and, in just the last few months, Kim has lost over 3% of her body fat and added lean muscle!

Keep up the awesome work, Kim!

Have you ever tried working out on your own and thought to yourself “am I doing this right?” Or “is this even effective?”

Or, have you not even tried to do it on your own because you have no idea what you’re supposed to do?!

Let a well-educated, experienced Personal Trainer do the thinking for you!!! 💪

⭐ A woman who is 59-years-young got her bone density scan from last week back and saw big improvements!

⭐ A woman who is 71-years-young said she was golfing over the weekend and she feels she has better balance and strength!

⭐ A woman who is 68-years-young mentioned that since she's noticed that she is having less back pain/discomfort throughout the day. She also said that she has felt her overall posture has improved.

⭐ A woman who is 73-years-young glute-bridged with an 80 lb dumbbell and said it wasn’t very challenging!

It's !

Try these EASY MAKE-AHEAD BREAKFAST EGG CUPS!

INGREDIENTS:

12 Mission Zero Net Carb tortillas
16 large eggs
1 cup 2% milk
2 cups shredded cheddar cheese
4 cups chopped baby spinach
Salt and pepper to taste

INSTRUCTIONS:

Preheat the oven to 350°F.
Spray a muffin tin with nonstick cooking spray.
Press one tortilla into each muffin cup to form a shell.
In a bowl, whisk together the eggs, milk, salt, and pepper.
Stir in the chopped baby spinach and about half of the cheese. Add any cooked meat or vegetables if you’d like.
Fill each tortilla cup about ¾ full with the egg mixture.
Sprinkle the remaining cheese on top.
Bake for 18–22 minutes, or until the eggs are set and the tops are lightly golden.
Let cool for a few minutes before removing from the muffin tin.

These are great for meal prep! Store in the refrigerator for up to 4 days and reheat in the microwave for 30–45 seconds. They also freeze well—just thaw overnight in the refrigerator or microwave from frozen for 1–2 minutes.

NUTRITION per egg cup:

Calories: 205
Protein: 15g
Carbs: 10g
Fat: 15g

“My experience at KW Fitness has been AMAZING.

I’m always welcomed with a friendly greeting from all trainers on the floor.

Absolutely every trainer I have worked with, whether during my regular workout session or a level up challenge or an extra workout time, has been very attentive to me.

The experience at KW Fitness truly is like no other gym” ⭐⭐⭐⭐⭐

-- Kathleen, 60, Bridgeport