Premier Personal Fitness

Celebrating the small wins is like the cheat code to staying on track with your goals! We often create big goals, but then get overwhelmed with all that it takes to achieve them. When we take our big goals and break them down into smaller, more attainable goals, we not only achieve the larger goal in the end, but we also prove to ourselves that we CAN do whatever we set our mind to! Plus, when we celebrate those smaller wins, we increase of confidence & morale due to the release of dopamine! There is truly a chemical change in our brains whenever we achieve our goals!

Need help achieving your goals? When you schedule a consultation, we will discuss your goals, and work together to break it down into multiple smaller goals, so you can celebrate your wins all year long!

Okay, full disclosure, you know we are proponents of a well-balanced exercise routine, HOWEVER, some days, there just isn’t the time (or energy) to get a 30+ minute workout in. So whether you’re short on time, or just getting started, SQUATS are a great exercise to do!

WHY? Because squats target nearly every muscle of the lower body, as well as the ligaments & tendons of our lower body joints (hips, knees, and ankles). A stronger lower body means (1) better balance, (2) stronger/healthier joints, (3) better metabolism, (4) more independence, (5) quicker recovery from injuries and/or falls.

Not sure how if you know how to squat properly? Head to the link in our bio & click on our YouTube link, or simply google “Premier Personal Fitness Squats” and our demo videos will teach you everything you need to know!

Updated Fact 1 - There are no physiological differences, when it comes to exercising, that would require women to work out differently than men!

Updated Fact 2 - As we age, we lose muscle mass (AKA sarcopenia). The only way to fight sarcopenia, which means staying strong, healthy, and independent, is by lifting heavier weights. So if you’re someone who always grabs the 3 or 5lb weights, so your future self a favor & grab the next size up!

Updated Fact 3 - Joint pain is often a result of weak muscles. If you’re someone who suffers from knee pain, you may benefit from exercises that strengthen the muscles around your knees. Squats are one of the most effective ways to do this! Start slow, literally! And squat right before the point of discomfort. You can always try pointing your toes slightly in or out. A “tiny” modification with toeing out can be the difference between pain and no pain!

Which one of these facts surprised you the most? Let us know in the comments below!

I had too 😂 The ones that didn’t make the cut:

Us when we realize our clients purposely distracted us with their stories 😂

Us when we realize we both just spent the last hour laughing & having a good

Us when our clients realize the entire session flew by because they were having so much fun!

Which one do you like the most?

Imagine your body is like a fireplace, and the food you eat is the wood that keeps the fire burning. If you don’t put enough wood in, the fire gets really small and weak. But if you suddenly throw in a bunch of wood all at once, the fire might not handle it well.

Reverse dieting is like slowly adding more wood to the fire so it gets stronger over time.

When someone has been eating very little food for a long time, their body gets used to it and burns less energy. That’s why you might “be doing everything right” but aren’t seeing the progress you’re hoping for. We see this all the time, especially in people between 30 & 70 years old (hello diet culture 🙃)

Tying it back to the fireplace metaphor, reverse dieting is like teaching the fireplace to burn hotter and stronger again, just like your metabolism🔥

Whether your cardio is walking the bridge, riding a bike, or dancing the night away, it’s important to REFUEL after exercise!

No matter what your health goals are, food is FUEL! Make sure to swipe to get ideas of the ideal post-cardio snack or meal!

If life handed out gold medals 🥇, I’d take home the gold every time 😂 what would you win a gold medal at? Drop your answer in the comments below ⬇️

In September 2021, a client came to us after her doctor recommended shoulder surgery for her chronic pain.

Having had multiple surgeries in her past, she wanted to avoid another, if possible.

Make sure to swipe through to learn how she’s successfully avoided shoulder surgery over 3 years later!!

What chronic joint pain do you suffer from? Schedule your free consultation with us today, to see how we can help you!

You did your workout, you’re feeling great, but now what?!

Now we REFUEL!! Whether your goal is to lose weight, build muscle, or just improve your health, eating/refueling is important to restore your energy & improve your muscle recovery!

Here’s a quick rundown of the SAID Principle! This powerful concept can help you achieve faster results by focusing your training on specific goals.

For a deeper dive, tune in to Episode 12 of my podcast, Flex Your Knowledge. You can find it on all major podcast platforms!

I never imagined I’d become a career trainer😮

The ‘typical’ trainer lifestyle—early mornings, late nights, weekends, and minimum wage—just didn’t align with the life I wanted. But by thinking outside the box, and LOTS of belief & encouragement from my support system, I created my own path, and I now get to help others build lives of strength and health💪🏽

Not only that, but I am fortunate that I can provide other excellent trainers with meaningful opportunities and a livable pay. This journey has been incredible, and I’m so grateful for it!

So while I never thought this is where I’d end up, I know that this is EXACTLY where I’m meant to be! 😊💙

Meet Kaci, Our Newest Trainer in Venice, FL!

A Florida transplant with a heartwarming journey into fitness and wellness, Kaci’s passion for helping others started when she was a teen and supported her grandmother’s recovery from a major stroke.

This sparked her journey into physical therapy, leading her to earn her PTA degree in 2002.

With diverse experience in sports medicine, home health, and memory care, Kaci’s dedication to patient care is unmatched. Now, as a certified personal trainer, she’s empowering clients to continue their functional fitness journey post-therapy, helping them stay strong and healthy!

When she’s not guiding clients, Kaci is soaking up the Florida sunshine with her three amazing kids. 🌴🏖️
Join us in giving Kaci a warm welcome!

Whether you’re recovering from an injury or looking to crush new fitness goals, Kaci’s here to help you thrive! 💪🏽