StoutFit Personal Training

I will post my snacks & Breakfast later too
Oh BTW I am doing really good 👍 ☺️
Meal planning can be tough, my advice when taking steps thatbrequire dicipline from easy fast food choices take the easy HEALTHY WAY!! 🥪
2 slices Canyon Bakehouse 7-Grain Bread
1 slice Swiss Cheese
1 oz Deli Roast Beef
3 oz Oscar Mayer Turkey
1 tbsp Miracle Whip Light
1 Large Leaf Lettuce
Butter Spray (lighty toast in air fryer)
*toast before you add cold toppings. 😋
17 g Fat 40 g CHO 28g Protein ish 444kcals

When I 1st started training, this THE "smash and floss" techniques from Becoming a Supple Leopard were a big hit.

Some of it still use, but I have forgotten so much! And I didnt NEED to personally know how to utilize them back then.

I still chase my clients around with a lacrosse ball.

​I even keep one in my bag- BUT ✋️
There is so much more!!

After years of heavy lifting and life happening, understanding my own challenges with muscle tension is teaching me entirely new ways to unlock my own body. I can't believe I ever let this practice slip! AND NOW I HAVE ALL THE TOYS TO DO THIS 😆

​The Science FYI:
When we hunt for those stubborn "knots," we aren't just rolling away pain. We are using targeted mechanical pressure to:
✅ Desensitize the tissue and signal the nervous system to relax.
✅ Restore blood flow to dehydrated, restricted fascia.
✅ Improve joint range of motion without sacrificing power or strength.

​Whether your tension comes from hard training, poor posture, stress, or just the mileage of life—checking yourself for knots is essential body hygiene. It isn't just about flexibility; it’s about maintaining the integrity of our tissues so we can keep moving well.

​The "voodoo" works, and I'm diving back in so I can share exactly how to unlock yourself, too.

AI by Google Gemini 💎

​Have you checked your own mobility lately, or are you just working around the stiffness? Let me know below! 👇

​ StrengthAndMobility

Just a little reminder. You can goblet squat and kettlebell deadlift. Progression can be moving to unilateral exercises. Just one guys opinion. 😉

Absolutely

This is a tough one to hear but, it’s true. Clients want to spend an hour with someone they like. I joked years ago that the most important cert was the CNP. Certified Nice Person.

Or back from vacation!! 🔥

For the trainer, it’s the best day. Ha!

Ever feel like you’re doing everything right but seeing no results?

It might be because you're focused on the amount of fuel, not the type. ⛽️ vs 🧱

Nutrition is simpler than people make it. Think of Calories vs. Macros as Gas vs. Engine Parts. 🧵

Calories determine your weight. Macros determine your body composition and energy.

Calories are just a unit of energy. If you eat fewer than you burn, you lose weight. Simple. But what you lose (fat vs. muscle) depends on your Macros.

🍗 Protein: "The Builder" (Muscle & Repair)🧱
It repairs muscle, creates hormones, and keeps your hair/skin healthy.
Bonus: It has the highest "satiety" (fullness) score of any nutrient.

​🥯 Carbs: "The Spark" Brain & Muscle Fuel⚡️
Your brain's favorite fuel. Great for high-intensity workouts. Don't fear them, just time them around your activity!

​🥑 Fats: The Protector (Hormones & Vitamins)​Fats are "The Protector." 🛡️
Crucial for absorbing vitamins (A, D, E, K) and keeping your hormones (like Testosterone) in balance.

Why go high protein?
​Boosts metabolism (TEF)
​Stops late-night snacking
​Keeps you "toned" by preserving muscle
Aim for a palm-sized portion at every meal. Done. 🍗

💪Protein burns more calories just to digest it! Plus, it keeps you full for hours.Focus on getting 1g–1.5g of protein per pound of body weight to see the magic happen.
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https://boldjourney.com/meet-sarah-stout

I was just talking about this with my students. For the non-bodybuilder or fitness enthusiast (people who only train 2x a week) optimal training is TOTAL BODY. This style you will still see strength training benefits without being a "gymrat". 🏋️‍♀️ 💪

Don't have a ton of time to workout? The bare minimum program is a minimalist full-body workout designed to be done two days a week, with workout A done on day one and workout B done on day two. Repeat the program for four to eight weeks. Learn more in Building Strength and Muscle After 50: https://monkeylink.co/0626d7

Feeling a little stiff before your workout? Grab your foam roller.

This foam rolling routine from Age Strong: A Woman’s Guide to Feeling Athletic and Fit After 40 helps you prep your muscles, improve mobility, and reduce soreness so you can move better and train with confidence.

Internationally renowned trainer Rachel Cosgrove will help you increase metabolism, lose body fat, decrease osteoporosis risk, boost stamina, and increase self-confidence as you move toward and through menopause. With Age Strong you’ll get pumped about setting goals, eliminating excuses, and meeting the aging process head on. Read about real clients of the author and how they built muscle and confidence through strength training.

Available on the Human Kinetics website. Read sample pages in comments below.