Renegade Fitness and Nutrition

Still here, pulling/pushing weight! Caught this moment in the gym under perfect lighting.
Still working with my long term clients! I have a few spots open for new clients. Personal training in my gym or at YOUR house! DM for all details.

Killer leg day!! This crew didn't complain at all, just jumped into the work. Great job crew!!!

3x10 Narrow Weighted Bulgarians
3x10 BW Narrow Bulgarians
3x10 Heel elevated Bear Weighted Squats
3x10 Heel elevated Bear Squat
3x10 Leg Press high and wide
3x10 Leg Press low and wide
3x10 Leg Press low and narrow
8x 10/20 Assault Bike Intervals

My power lifters tonight celebrating their first successful in house competition. Congrats Janice Miller (645 #), Chelsea Braun (675 #), John Hanses (915 #), Jeff Miller (965 #)

My clients Steven and Alice have been working out to achieve a better Quality of Life with me for quite a while now. (Steven for years, Alice for months) They are hiking volcanos, curling in Alaska, playing touch football with grandkids and they are finding that their fitness level is NOT holding them back!

2 times a week for one hour. That's all it takes to see a difference.
DM me to get started!

My friend and client just started back in the gym. Working on building strength with correct form in the bench press in my T/Th 6:45pm Strength class.
DM me to join my team Strength for Quality of Life!

How do we get through the holidays feeling we got to enjoy our treats without regretting the added weight after?
Well the trick for me, is keeping my treats ONLY on the day of the holiday.
Waiting for the day of the holiday builds that anticipation for holiday cookies, pie and candy AND it also keeps those calories down! The day of the holiday, I don't go wild eating what I want, but I do enjoy the selection of cakes, pie and cookies because, well, it's a holiday!
The days after are the hardest part for me. Those leftovers of pumpkin pie call my name. So here are my tricks to avoid leftover calories.
1) I give my favorites to my family to take home. If it's not in my house, I won't eat it. Spouse and kids will sacrifice you to the dessert Gods if you do that??? See number 2 below.
2) Cover it or put it where you will not see it every time you walk into the kitchen. This helps me tremendously.
3) Set aside 1 piece of one dessert you want to have as a leftover. Tell yourself this is yours and it needs to last the next several days. When I do this, I spread the calories of one piece over several days rather than one piece every day by taking two or three bites each day.

Do you have a trick you use that I didn't think of? We would all love extra ideas, post yours below!!!!

I started working with Sandra after back surgery before the pandemic started. My left shoulder was frozen to the point I was unable to lift my arm above my shoulder. I wasn’t able to stand for any amount of time especially on hard surfaces, so we decided to workout in the pool. As neither one of us had done this before it was a learning process. Sandra researched and developed a program so I could rehab both my back and shoulder. She came up with an excellent program to the point I was able to have near full range of motion in the shoulder and was ready to transition to the floor for workouts when the pandemic halted everything. We started up again this past month on the gym floor. She has worked to improve my general range of motion, balance and overall strength. Sandra has slowly brought me out of rehab to the point of building physical fitness. I never suffered an injury as she is always cognizant of her client’s physical abilities. I can not express enough how pleased I am that I have her working with me. I highly recommend Sandra for anyone who wants to improve overall physical fitness or rehab. Sandra is the best!