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Personal Training and Fitness are our passion. Sharing any thing to help build a better you. We are never our best. There is always room to get better!

01/11/2025

✨ “Saying no can be a form of self-care.” ✨

Your time and energy are precious. Saying no doesn’t make you rude or unkind—it makes you intentional. Here’s how you can politely set boundaries while staying true to your goals:

💬 “Thank you for thinking of me, but I’ll have to pass this time.”

💬 “I wish I could help, but I need to focus on my priorities right now.”

💬 “That’s not something I can commit to, but I hope it goes well for you!”

💬 “I really appreciate you asking me, but I can’t commit to that right now.”

💬 “Sorry, but I can’t make it. Maybe another time?”

💬 “Unfortunately, this is not something I am able to do at the moment.”

💬 “Sounds really nice, but I am not available.”

💬 “I am honored that you asked me, but I can’t commit not do it.”

💬 “I am sorry, but I am unable to help with that at this time.”

💬 “No thank you.”

By saying no, you protect what truly matters—your peace, your goals, and your energy. 🛡️ Stay motivated, stay on track, and remember: boundaries are a form of self-respect. 💪

11/15/2017

Eat right/ Treat right

Blueberry Crumble:

This easy dessert is secretly healthy enough for breakfast! It’ll keep for at least a week if covered with foil or transferred to airtight containers and stored in the refrigerator. (And for a special treat, I highly recommend topping it with a bit of ice cream!)

* ¾ cup (75g) old-fashioned oats (gluten-free if necessary and measured like this)
* ¼ cup (30g) whole wheat flour or millet* flour (measured like this)
* 1 tsp ground cinnamon
* 2 tbsp (30mL) pure maple syrup, room temperature
* 1 ½ tbsp (21g) unsalted butter, melted
* 6 cups (840g) blueberries
* 3 tbsp (24g) cornstarch

1. Preheat the oven to 350°F, and coat an 8”-square pan with nonstick cooking spray.
2. To prepare the topping, whisk together the oats, flour, and cinnamon in a small bowl. Make a well in the center. Pour in the maple syrup and melted butter. Stir until fully incorporated.
3. To prepare the filling, toss the blueberries with the cornstarch in a large bowl until completely coated.
4. Transfer the filling to the prepared pan, and sprinkle evenly with the topping. (The topping tends to clump, so try to break it up into fairly small pieces.) Bake at 350°F for 45-55 minutes or until the juice is bubbling at the sides of the pan. Cool completely to room temperature; then refrigerate for at least 3 hours before serving to allow the juices to fully thicken.

Notes: To make the crumble gluten-free, use the millet flour option and certified gluten-free oats. Almost any other gluten-free flour will work as well, except for coconut flour. Do not substitute coconut flour.

Honey or agave may be substituted for the pure maple syrup.

For a vegan version, substitute Earth Balance buttery sticks for the best results. Coconut oil will also work, but the flavor and texture of the topping will be slightly different.

08/05/2017

Sugar is killing us! Not Fat!

05/06/2017

Results speak for themselves! Up Lift Training, my favorite place to take all my clients! https://www.facebook.com/uplifttraininglouisville/posts/435632810122267:0

We want to give it up to May's member of the month, Kent Collins, who had this to say about his recent experience at UpLiftTraining;

"After years of abusing my body (by what I ate, drank and inactivity), I knew something had to change. My wife would beg & plead with me to get up and get active. In January I committed to a 6 month membership. Now 3 months in, I am half way to my "goal weight". With the continued guidance and encouragement, from the Uplift staff, I know I will crush my goals. Thank you.

We are so proud of you and love watching your progress! You push hard every week and are dedicated to the process. A true motivation! Keep killing it and that goal weight will fly by!

01/31/2016

Need an at home plan? Here is something short an easy you can add into everyday to help lean out and reach your goals!

01/31/2016

Don't forget to do you!

12/01/2015

Find her back!

http://wordswithlisbeth.com/2015/12/01/finding-your-beautiful-self-again/

Finding Your Beautiful Self Again If you lost her, today might be the day you find her.

12/01/2015

Getting into shape does not mean we should be starving ourselves or leaving our body hungry. We need fats, carbs, and proteins to survive. You just need to balance them out properly. There are many online calculators you can use to do so.

http://www.bodybuilding.com/fun/macronutrients_calculator.htm

Calculate Your Macronutrients Intake! There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats. Find out how much of these you need on a daily basis with this handy calculator!

11/29/2015

Lifting Trend...

http://breakingmuscle.com/olympic-weightlifting/an-analysis-of-interesting-weightlifting-records-and-trends

An Analysis of Interesting Weightlifting Records and Trends Did you know that the average junior world record is 97.5% of the corresponding senior world record?