Live Fit - Fitness and Nutrition

What a year 2025 was!

I obviously don’t post much on here anymore haha (may ramp things up to once a month in 2026 😉) but thought I’d share an update on what 2025 has looked like.

I’m extremely grateful and blessed to have the opportunities to be a part of so many people’s health, nutrition, and fitness journeys.

My small team and I get to create personal fitness programs for over 500 clients on a monthly basis, whether that’s through the clients we coach directly or via the companies we handle the fitness programming for.

We get to see thousands of pounds lost by clients monthly.

We get to see thousands of personal bests set by clients monthly in their strength and conditioning metrics.

We get to hear about clothes sizes decreased, belts tightened, great increases in confidence for our clients, and bigger smiles on their faces.

I’ve also been blessed to have the chance to consult for businesses in the Online Trainer Mentorship through the majority of 2025, to help them improve their efficiency and delivery in their online fitness businesses, so that they can deliver a better service and results to all of their clients.

And there’s much more growth to come in 2026 - let’s get to it 💪

If you need any help in your fitness or nutrition, whether in person in the Des Moines metro or anywhere in the world online, please reach out. If I / my team can’t help you, we likely know someone who can 🙂

Happy New Year!

PS - Proud of the work my clients put in, week in and week out

Tips to achieving your fitness goals in 2023

There are many ways to improve your fitness, and the best approach for you will depend on your specific goals, current fitness level, and preferences. Here are a few general tips to get started with that I've seen work well for clients over and over again:

Set specific and achievable goals: Determine what you want to achieve and make a plan to get there. Your goals should be specific (e.g., "I want to run a 5K in under 30 minutes") and achievable (e.g., "I want to lose 20 pounds in 3 months").

Find an activity you enjoy: Choose a physical activity that you enjoy, as this will make it easier to stick with your fitness plan. This could be walking, running, swimming, cycling, dancing, and more.

Incorporate strength training: In addition to cardio, including strength training in your fitness routine can help increase muscle mass, improve bone density, and boost metabolism.

Stay consistent: To see progress, it's important to be consistent with your fitness routine. Aim to exercise at least 2-3 times per week, and try to make it a habit.

Stay hydrated and eat a balanced diet: Proper nutrition and hydration are important for supporting your fitness goals. Drink plenty of water and eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and protein sources.

Find a workout buddy: Having a workout buddy can help keep you motivated and accountable. Consider finding a friend or family member to exercise with you.

Seek professional help: If you're having trouble getting started or staying motivated, consider seeking the help of a fitness professional. They can provide guidance and support to help you reach your fitness goals.

6 tips to build muscle at any age:

1. Lift weights consistently: To build muscle, it's important to engage in regular strength training. This can include lifting weights, using resistance bands, or doing bodyweight exercises. Aim to train at least two to three times per week, with a focus on progressively increasing the weight or resistance used.

2. Eat enough protein: Protein is an essential nutrient for building muscle, so it's important to consume enough of it in your diet. Aim for about 0.8-1 gram of protein per pound of body weight per day. Good sources of protein include meat, poultry, fish, eggs, dairy products, beans, and nuts.

3. Get enough calories: In addition to protein, your body needs sufficient calories to build muscle. If you're not eating enough, your body will be unable to repair and rebuild muscle tissue effectively. Aim to consume enough calories to support your activity level and muscle-building goals.

4. Include compound exercises: Compound exercises, which involve movement at multiple joints, are especially effective for building muscle. Examples include squats, deadlifts, and bench presses.

5. Vary your workouts: To continue making progress and avoiding plateaus, it's important to vary your workouts regularly. This can include changing the exercises you do, the number of sets and reps, the amount of weight used, and the length of your rest periods.

6. Get enough rest: Adequate rest and recovery are essential for muscle growth. Make sure to get enough sleep each night and allow adequate rest between workouts. You can also incorporate active recovery techniques, such as foam rolling and stretching, to aid in muscle recovery.

In five years you won't care whether you crushed your workout today or not.

You'll care that you showed up.

Focus on being consistent.

Fitness is a lifelong journey, not a 30-day challenge.

And it's the consistent actions over time that lead to amazing results.

Walking is underrated for health & wellness.

It's a simple and effective form of physical activity that has many benefits for overall health and fitness. Here are 6 fantastic benefits:

Improves cardiovascular health: Walking can help to improve heart health by increasing heart rate and blood flow. This can help to reduce the risk of heart disease and stroke.

Increases strength and endurance: Walking can help to improve your strength and endurance, especially if you walk at a moderate to high intensity (bonus points if at an incline). This can help you to perform daily tasks more easily and feel less tired.

Helps to manage weight: Walking can help to burn calories and can be a part of a weight loss program. Combining a healthy diet with regular walking can help you to maintain a healthy weight.

Reduces stress and promotes mental well-being: Walking can help to reduce stress and improve mental well-being by releasing endorphins and helping you to relax.

Improves balance and coordination: Walking can help to improve your balance and coordination, which can reduce the risk of falls and other accidents.

Convenient and low-impact: Walking is a convenient and low-impact form of physical activity that can be done almost anywhere and by people of all ages and fitness levels.

In summary, walking is a simple and effective way to improve your overall health and fitness, and it has numerous benefits for both the body and mind.

If you're just starting out, a great initial target is to get 6000 steps per day. As your body adapts, you can raise this target by 1000 steps every couple of weeks. I always aim for a minimum of 7000 to 8000 steps per day for myself and my clients.

If there was a health & fitness transformation program that allowed you to achieve your fitness goals of getting lean, toned, and strong once and for all with absolutely zero risk, would you do it?

One that helped you get to your goals faster than any other program, pill, or supplement..

While simplifying the entire process for you to make it easy to take action consistently..

Without needing to workout every day or give up all your favorite foods..

And if it didn’t deliver the results it promised to help you get in the best shape of your life, then it’d be free..
If that existed, would you be interested?

Here’s the thing, we know there are lots of products, companies, and coaches out there that promise the world and are willing to take your money and deliver crappy results.

We know that you likely have been disappointed by these before.
And have felt the sting of wasting time and your hard earned money on something that didn’t work.

You may have even been told it was your fault that you didn’t hit your goals.

Listen, we don’t want you to have to experience any of this ever again.

So, we’ll show what to do, how to do it, and provide an extremely high level of accountability and support every step of the way to ensure your success inside the Live Fit Total Transformation Program.

The best part… If you aren’t satisfied with your progress and results, we’ll refund your entire investment.

Why?

We believe we should only win when you win, and we back it up with a guarantee you won’t find anywhere else.

How can we guarantee results like this?

After working with hundreds of clients 1-on-1, we know how to deliver an A+ experience and outstanding results.

Best case, you build the physique of your dreams.

Worst case, I write you a check, and you get months of extremely high level coaching completely free.

So, if you:

- Are able to workout 3 times per week (in a 1-on-1, small group, or remote setting)
- Are open to nutrition coaching (don’t worry, you don’t have to give up the foods you love)
- Want an extremely high level of accountability and support
- Like to have fun
- Are ready to get lean, toned, strong, brim with confidence, and look amazing in the mirror
- Want to get to your goals faster than anything else you’ve done before
- Want to learn how to maintain your results long term

Click the link to learn more about the Program → www.golivefit.net/total-transformation

If you think it may be right for you, book a meeting and together we'll identify if it's a great fit for you or not.
Looking forward to serving you soon!

P.S. If there are not spaces in the Program available currently, you can sign up for the waitlist and we'll let you know when spaces do open up.

Enjoy FREE access to the Live Fit Platform, stocked full of tools and resources to help you in your fitness, nutrition, health and wellness journey!

Our digital platform was built to provide guidance and instruction to users, in an easily accessible format at any time.

The Platform includes access to:

➡️ Over 50 wellness educational courses
➡️ Thousands of workouts
➡️ 300+ workout programs
➡️ Hundreds of On Demand group Fitness Classes
➡️ Free Habit Coaching Programs
➡️ Recommended products and discounts
➡️ Hundreds of Nutritious Recipes
➡️ Access to ask questions and get support from our health professionals at all times
➡️ And more

While we previously had reserved this platform and given lifetime access to our clients to utilize after finishing working together 1-on-1, we're now opening up the doors to anyone who would benefit from the guidance and knowledge within!

You can learn more about the platform and gain access through this link → www.golivefit.net/join

If you know someone who would benefit from this, feel free to let them know!

“I’d love to get more fit and healthy, but it seems like so much effort and I have to give up so much to get there. I’ll probably have to workout all the time and give up all the foods I really enjoy to get to where I want to be.”

Ever heard someone say statements like that. Ever felt that way yourself? You’re not alone.

We hear something similar to this quite often from prospective clients who are worried that they’ll have to trade a lot in order to make powerful improvements to their health, fitness, and physique.

The beliefs are often that it requires a ton of work like:

- 5, 6, or even 7 days of working out each week
- Endless hours of cardio
- Weekly day of meal prep
- Counting every single calorie
- Changing the way you grocery shop
And on and on.

While having to give up:

- All the foods you enjoy, whether that be burgers and fries, pizza, or desserts
- Alcohol
- Time with family and friends for the gym instead
- Extra sleep to go workout in the mornings or less time relaxing after work to workout in the evenings
- Social outings

That’s no fun..

Unfortunately, we often talk to clients who have had to do these kinds of things in order to see the needle move and to get some level of results.

The tough thing is.. A lot of those things can’t be maintained long term.

Most people don’t want to workout 6 days a week, spend half a day meal prepping each wek, give up delicious foods, alcohol, events, and time with family and friends.

And you shouldn’t have to in order to build the health and physique that you want.

Yes, some changes do have to take place in order for you to create progress and results. But it often doesn’t have to be as drastic as you think.

Most of our clients workout 3 days per week and learn how to have flexibility in their food choices so they can still have the foods they enjoy and alcohol.

They learn how to make small adjustments to meals in order to fuel their body well without needing to cook 2 separate dinners (1 for them and 1 for their families).

They learn how to navigate meals out, holidays, and social outings so that they continue making progress without any issues.

We help them adapt fitness and nutrition into their lives, instead of needing to make a complete lifestyle overhaul (those rarely last).

And we take it one step and habit at a time. We teach a new concept and give practical ways to implement it. Then we have them practice it and help them work out any issues that arise. They get better at it, and we move onto the next concept, while still practicing the previous one.

As time goes on, these habits become ingrained and second nature. They rarely realize how their actions are changing until they take a further look back and realize that their daily actions when it comes to their fitness, nutrition, and health look a whole lot different now, and their health and bodies change a ton as well.

Again, it doesn’t have to be drastic changes and overhaul. But when you know the right actions to take and learn how to build them into your life and routine, you can create sustainable results that you can maintain for a long long time to come.

If you’d like any help or guidance, join our digital platform or get in touch with us to discuss our coaching programs, and we’ll help identify which one may be a great fit for you!

“How long will it take for me to build the physique that I want and hit my goals?”

It’s a question we often hear from those who are considering getting more serious about their health and fitness.

Most want to achieve their results ASAP. We want you to achieve your goals ASAP. We get it, that’s human nature and the way we’re all hard wired.

Unfortunately, we can’t make crazy promises like losing 30 pounds in 30 days, getting completely shredded in the next 90 days, or anything else along those lines.

You’ve probably seen products, supplements, or programs that advertise insane results like these. And in almost all cases, those companies are making a quick buck by preying on human nature and don’t last.

They don’t last because they don’t often deliver on the hype created, and if they do, it’s via unsustainable methods and the customer doesn’t maintain their short term quick fix results.

Here’s what we can promise:

We’ll help you create consistent results.

More than likely, you’ll get to your goal more quickly with us than with any other program, product, etc.

Why do you get there faster with us?

We help our clients take the right actions that make the biggest difference in their fitness and nutrition, with SUSTAINABLE METHODS.

Key word, SUSTAINABLE. If you can’t do something for a decade, you shouldn’t do it right now.

Because if what you’re doing now isn’t sustainable for the next decade, your results will last until you go back to what is sustainable for you.

We teach clients how to fit fitness and nutrition into their lives, not make their life fit into fitness and nutrition.

Example of this:
You could go workout every day.
You could cut out a whole bunch of foods and eat a heavily restricted diet.

You more than likely will lose weight and body fat, and create temporary progress.

Thing is, as soon as you stop working out every day and go back to eating like a normal human, the needle will go the other way, and it will be extremely difficult to maintain what you achieved.
99% of people can’t work out every day and won’t restrict themselves for the rest of their lives.

= This doesn’t work long term.

On the flip side:

We teach our clients how to build 3 workouts into their weekly routine.

We teach them how to have flexibility in their nutrition without throwing off any progress, meaning they can still eat all the good stuff they enjoy.

They CAN maintain this lifestyle for decades to come.

So they create consistent progress, enjoy the process a whole lot more since they don’t feel burnt out on working out and like they’re starving all the time, and by the end of our time together, know how to maintain their results long term.

Coming back to how this gets clients to their desired results faster..

So instead of yo-yoing back and forth for years or decades trying short term methods and fixes, they get to their end goal, stay there, and enjoy a great state of health, a physique their proud of, confidence, and empowerment knowing that they’ve got this fitness and nutrition thing finally nailed down.

So yes, we’re not going to get you there as fast as the TV commercials for the newest pill say they would.

But for those who are done with all of those types of approaches and want to take control of this area of their life once and for all, we’ll get you there with consistency and help you maintain control for a lifetime.

Our solution is to help men and women improve and transform their health, fitness, and nutrition.

This is done through 1-on-1 customization, designing and helping each client implement a plan that will move them toward their specific goals.

We provide both in-person and remote services, so that our solution can fit into any schedule, location, and budget.

Let’s briefly break down each one:

Personal Training - 1-on-1 training sessions focused on the client having 100% sole attention of their coach to provide the highest level of guidance, instruction, motivation, and safety.

Small Group Training - Includes 2 to 4 clients in the same training session, this spreads the Coach’s focus out, but creates more camaraderie and excitement. It’s always more fun having someone sweat it out with you rather than alone.

Remote Personal Training - This involves the client receiving their workout program via a smartphone app. Inside the app, their entire workout is laid out from the first second of their warm up to the last second of their cool down, with the exercises, and number of sets, reps, and weight to use all written for them. They are able to see a video demonstration and written instruction for each exercise, and then record their results for each exercise in-app.

Remote Nutrition Coaching - This involves a client being led through a nutrition habit building program to build long term nutrition practices that will fuel their bodies best, and help them move towards their body composition goals. This is also in-app.
Clients who live in the DSM Metro often utilize a combination of the in-person and online services.

Those who live outside of DSM stick to the online options.

Questions? Send them over to us!

At Live Fit, our mission is for you to succeed in accomplishing your health, fitness, and wellness goals, and we push ourselves to provide the best guidance and experience to ensure that this takes place.
​
We provide outstanding value to our clients through delivering our expertise, a custom designed program to each individual based on their goals and unique situation, as well as a high level of accountability and support to ensure action is taken and results are created.

We want you to win, and we take responsibility and hold ourselves accountable to making sure that you win through our
Live Fit Guarantee.

Here’s how it works:

When we start working with a client, we always establish the length of commitment (which could be 3, 6, 12 months, etc.).
If, in the first 30 days, the client feels that it is not a great fit to work together and / or the program is not right for them, clients can receive a full refund of their investment.

Beyond that, if at the end of the program term (again 3, 6, or 12 months), an individual is not happy with their results and experience, they are eligible for a full refund of all payments they have made.

When you win, we win.
That's the only way we see it.

We do this to make sure that you have zero risk in taking action in working with us to achieve your desired results. We’re extremely confident that we can help our clients create real transformation, and we want them to share in that confidence.

We know we're one of the few coaching companies that has such a strong guarantee in place, and we do it because we truly care about serving you with fantastic results and an outstanding experience so much more than putting money in our pockets.
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So we make it simple:

Create progress and results - OR - you don't pay a dime!

The final reason we do this is because we know there is a lot of garbage out there in the fitness, nutrition, and wellness industries. We know a lot of people who have gone through the pain of spending money on products and services that were marketed extremely well and promised the world, but did not deliver on those promises.

We never want anyone to experience that pain when working with us. With the Live Fit Guarantee in place, no one ever will.

​So if you’re ready to work with one of our Live Fit Coaches to create real results and lasting transformation, you can trust that:

Your results are truly guaranteed.