Laura's Honey Badger Fitness

💡 Same Calories, Different Results! 💡

Ever wonder why two people can eat the same number of calories but look and feel completely different? 🤔

✅ One meal a day vs. multiple meals—sure, the scale might not show much difference. But energy, stamina, muscle tone, and overall health? Night and day!

Your body needs nutrients, and distributing them throughout the day helps fuel you properly. It's about quality as much as quantity.

💪 If you're ready to dial in your best macro combo for where YOU are right now, let's chat!

📩 Message me on Facebook or email me at [email protected]—let’s figure out the best strategy for YOU!

🏋️ COACHING FOR ALL ATHLETES—POSING FOR BIKINI COMPETITORS! 💃 🚀 Get Stage-Ready for Hoosier Flex & NPC Natural Indianapolis!

📅 Upcoming Shows:

Hoosier Flex Championships – September 20, 2025 (Fort Wayne, IN)

NPC Natural Indianapolis – November 8, 2025 (Indianapolis, IN)

💪 Coaching for ALL athletes to ensure peak conditioning, strategic prep, and confident stage presence. 🔥 Posing instruction exclusively for Bikini competitors to perfect angles, transitions, and presentation.

What you'll get: ✅ Tailored coaching for your division & physique goals ✅ Stage presence & mindset training for confidence under the lights ✅ Posing expertise for Bikini competitors—walk like a champion, pose like a pro ✅ Peak week strategy to help fine-tune every detail for show day
💰 Incredibly reasonable rates—expert guidance without the premium price tag!
🎯 Time to dominate the stage—let’s build YOUR winning package!

📧 Spots are limited! Secure yours today by emailing: [email protected] or direct FB message

🔥 Let’s make 2025 your best competition season yet! 🔥

🔥Ready to Crush Your Fitness Goals? Join Me! 🔥

Hey everyone! If you're looking to take your strength and fitness to the next level, now's the time to make it happen! I'm thrilled to announce that I'm training 5 days a week at Definition Gym (formerly World Gym), and I want YOU to be a part of this incredible journey.

💪 Small Group Strength Sessions I currently have a few time slots available for small group strength training (3 people per group)—perfect for anyone who thrives in a supportive, energetic environment. Let's build strength and confidence together!

📆 Exclusive Perks for My Clients

I have a custom fitness app designed for clients who can commit to at least one training session a week. As a bonus, you'll receive a free fully balanced fitness plan to help you stay on track.

For those who can commit to 3 training sessions a week for at least one month, I’m also offering a free personalized nutrition plan to complement your workouts and maximize your results!

One-on-One Training Options: I can also make room for personalized one-on-one sessions for clients who commit to at least a month of training. Let’s customize your path to success!

Special Referral Discount: If someone referred you to this post, you'll get $5 off each session for ONE MONTH—that's a savings of at least $20 and up to $60!

📆 Availability & Prices Contact me to find out what works best for your schedule, and I'll be happy to share details on pricing and open slots. Availability is limited, so don’t wait to claim your spot!

📲 How to Get Started Shoot me a message on Facebook or email me at [email protected] to inquire about availability, prices, or to book your spot.

✨ Share the Love, Know someone who’d love to join? Please share this post with your friends and help spread the word—it could make all the difference in their fitness journey too!

✨ Let’s crush those fitness goals and have an amazing time while we’re at it! The hardest part is getting started—so let’s do this together. I can’t wait to see you at the gym! 💥

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What are cruciferous vegetables?
Cruciferous vegetables belong to the genus Brassica. They’re called cruciferous because their four-petaled flowers look like a crucifix, or a cross. And their rich colors are an indication of just how nutrient-packed they are.

“A good rule of thumb for greens or any fruits or vegetables is that the deeper the color, the more nutrient-dense it is. For example, spinach contains more vitamins and minerals than iceberg lettuce,” Sommer explains.

Cruciferous vegetables include some of your favorite go-to dark, leafy greens and other colorful, nutrient-rich veggies. Among the members of the cruciferous family are:

Arugula (also called rocket).
Bok choy.
Broccoli.
Brussels sprouts.
Cabbage.
Cauliflower.
Chard.
Collard and mustard greens.
Daikon radish.
Horseradish.
Kale.
Kohlrabi.
Radish.
Rapini (broccoli rabi).
Rutabaga.
Turnip.
Wasabi.
Watercress.
Health benefits
Being in the same genus means cruciferous veggies have a lot of similar characteristics.

For example, dogs belong to the same genus as wolves. Closely related, but with some important differences. More like first cousins than siblings.

“As a group, cruciferous vegetables all offer similar health benefits. I wouldn’t say any one is ‘better’ than the others. They each have a unique composition, so the key is to include a variety in your diet.” Sommer says.

She helps explain the benefits:

1. Cancer protection
Cruciferous vegetables are a rich source of compounds known as glucosinolates, which may help fight cancer.

A number of research studies suggest that a diet rich in cruciferous vegetables may lower rates of a variety of cancers, including breast, pancreatic, bladder, lung, prostate and colon cancer.

Sommer says crucifers may also help to counteract cancer-causing nitrosamines and polycyclic aromatic hydrocarbons that are found in charred, cured or barbecued fish or meats.

2. Fiber
Fiber is famous for keeping you, er … regular. It also stabilizes blood sugar, lowers cholesterol and keeps you fuller for longer. And cruciferous vegetables have high levels of both soluble and insoluble fiber. Insoluble fiber supports healthy gut bacteria. Insoluble fiber helps soften and bulk up your stool.

Broccoli in particular is a good source of fiber. One cup of broccoli gets you 5 of the recommended 25 to 35 grams of fiber you should have per day.

3. Vitamin C
Vitamin C is well-known for its immune-boosting and wound-healing properties. It also helps protect your eyes, improves iron absorption and promotes healthy skin.

And while oranges tend to get all the glory when it comes to vitamin C, leafy greens are a solid source, too.

It’s recommended that you get between 75 and 90 milligrams (mg) of vitamin C per day. These foods can help get you there:

Broccoli (1 cup, chopped): 80 mg.
Brussels sprouts (1 cup): 75 mg.
Red cabbage (1 cup): 50 mg.
Cauliflower (1 cup, chopped): 50 mg.
4. Vitamin K
Vitamin K is a powerhouse that promotes bone growth and proper blood clotting. And cruciferous vegetables are some of the best sources of vitamin K.

For example, half a cup of collard greens, frozen or boiled, contains 530 micrograms (mcg) of vitamin K. That’s more than four times the recommended vitamin K intake for a day.

5. Vitamin B9 (folate)
Vitamin B9 (folate) is important for forming red blood cells and DNA. It’s particularly important for people who are pregnant because it can help reduce the chance of birth defects. That’s why it’s a main ingredient in prenatal vitamins.

Vitamin B9 moves through your system quickly, so it’s an important vitamin to consume regularly. The U.S. Food and Drug Administration (FDA) recommends adults and children over the age of 4 get 400 mcg of folate per day.

These cruciferous veggies can help you get your fill:

Broccoli (1/2 cup, cooked): 84 mcg.
Turnip greens (1/2 cup, cooked): 85 mcg.
Brussels sprouts (1/2 cup, cooked): 42 mcg.
Who should be careful with cruciferous vegetables?
Most people can enjoy cruciferous veggies without any negative consequences. But others may be advised to watch their intake.

In large amounts, cruciferous vegetables can cause gas or bloating for some people.

And people who take blood-thinning medication like warfarin (Coumadin®), may need to limit their intake. That’s because some cruciferous vegetables — particularly collard greens, kale and broccoli — are high in vitamin K, which can have a blood-clotting effect.

Additionally, some people will say that if you’ve been diagnosed with hypothyroidism (underactive thyroid), you should limit or avoid cruciferous vegetables. But Sommer says there’s little evidence that normal consumption of cruciferous vegetables affects thyroid function.

If you think you have reason to limit your intake, talk with a healthcare provider, like a primary care doctor or dietitian, about your concerns.

How much do you need?
Unless you have a health condition that says otherwise, most people are well-advised to get about 2.5 cups of veggies each day. That includes cruciferous vegetables and others.

“One cup of cooked or raw broccoli is one serving,” Sommer explains. “But for the leafy greens, you want to go higher. About 2 cups of those make one serving.”

On top of their many health benefits, another reason to love cruciferous veggies is how easy they are to incorporate as a snack or meal. Try these ideas:

Much on raw broccoli and cauliflower on their own or dipped in a bit of hummus. Kick it up a notch with this homemade red pepper hummus.
Add some extra crunch to your salad by mixing in arugula, kale and some finely sliced radish.
Get your fill of cabbage with this southwestern twist on coleslaw.
Try these recipes for roasting, sautéing and dressing up brussels sprouts.
Cook your chicken or salmon on a thick bed of bok choy and cabbage.
Slice cauliflower into thick “steaks” and then coat with any combination of toasted sesame seed oil, lemon juice, soy sauce, cumin, coriander, anise or chili pepper.
The U.S. Department of Agriculture (USDA) also shares a selection of recipes and suggestions for preparing cruciferous vegetables on its website.

Cruciferous veggies have an important part to play in a healthy diet. But Sommer is quick to remind us that they’re just one part of the equation.

“A healthy diet should include a wide range of produce,” she advises. “We encourage people to ‘eat the rainbow.’ That is, enjoy a variety of colors and flavors in your fruits and vegetables. That way, you can be certain you’re getting an array of the vitamins and minerals that keep your body healthy.”
https://health.clevelandclinic.org/crunchy-and-cruciferous-youll-love-this-special-family-of-veggies

Playing around with healthy one-ingredient, macro-friendly ice-cream sandwich ideas.
You put the "ice cream" mix on one side of a cake on a plate and freeze for about 30 mins and then you can make the sandwich. 🙌🥰
**It taste better than it looks... Especially IF your use to eating one ingredient foods.
Taking online clients for custom macro and fitness plans.
Inquire at
Email: [email protected]
Text: 574-335-9184

Hi everyone😀I updated my website domain name. So if you tried to reach the old site its gone and new one is here.

Laura's Honey Badger Fitness Certified personal trainer at World Gym Mishawaka IN

“Muscle atrophy is the wasting or thinning of muscle mass. It can be caused by disuse of your muscles or neurogenic conditions. Symptoms include a decrease in muscle mass, one limb being smaller than the other, and numbness, weakness and tingling in your limbs. Disuse atrophy can be reversed with exercise and a healthy diet.”👈💯👏 https://my.clevelandclinic.org/health/diseases/22310-muscle-atrophy

If you need help on getting started with resistance training or dialing in your current training. Text me at 574-335-9184 & include the following information. Include name, age, height, weight, a brief description of current diet and current fitness routine & your goals. Currently accepting clients for online coaching plans and in person training sessions.



I love the layout in this article of the benefits of strength training from 20-60. I copied it below.

The Power of Strength Training at Every Age

February 5, 2024 / Wellness / 4-minute read

Strength training is not just for bodybuilders or athletes; it holds incredible benefits for individuals of all ages. Regular strength training exercises can lead to improved physical health, increased muscle strength, better bone density, enhanced metabolism, and even mental well-being. Explore the advantages of strength training at each decade of life, along with considerations to keep in mind for each age group.

20s: Building a foundation for a strong future

In our 20s, our bodies are at their peak physical condition, making it an ideal time to lay the foundation for a lifetime of strength. Incorporating strength training during this decade brings numerous benefits:

Enhanced performance: Strength training in your 20s can improve athletic performance. By building muscle strength and power, you can push your limits, reach new milestones, and maximize your physical potential.

Maintaining functional capacity: Regular resistance exercises during this stage of life can help maintain functional capacity as your body continues to grow and develop. This sets the stage for a healthier and more active future.

Considerations

Proper form: Focus on mastering proper form and technique during exercises. This foundation will prevent injuries and ensure long-term progress.

Balancing workouts: Avoid overtraining and allow sufficient recovery time. Stressing the importance of rest and recovery helps prevent burnout and allows optimal muscle growth.

30s: Preserving muscle mass and strength

As we enter our 30s, muscle mass naturally starts declining. Incorporating strength training during this decade becomes increasingly important. Here are the benefits:

Muscle preservation: Engaging in strength training can help preserve existing muscle mass. By challenging your muscles, you signal the body to maintain muscle integrity, preventing excessive loss.

Offset age-related muscle loss: Strength training in your 30s helps offset the natural age-related muscle loss that begins to occur. By keeping your muscles strong and active, you can maintain functionality and prevent loss of muscle mass.

Considerations

Efficiency: With multiple commitments and demands on your time, focus on efficient strength training routines. High-intensity interval training (HIIT) or circuit training can provide an effective workout in a shorter timeframe.

Consistency: Establish a consistent routine to ensure regular strength training sessions. Consistency is crucial for long-term progress and maintaining the benefits.

40s: Staying strong through hormonal changes

The 40s may bring hormonal changes and a decline in physical performance. However, strength training remains crucial during this decade. Here’s why:

Hormonal balance: Strength training contributes to hormonal balance, counteracting the effects of shifting hormones during this stage of life. It eases the difficulties associated with hormonal changes and helps maintain overall well-being.

Maintaining functional capacity: Strength training in your 40s is essential for maintaining muscle integrity, functional capacity, and overall physical performance. By keeping your muscles strong, you can continue to lead an active lifestyle.

Considerations

Recovery: Pay attention to recovery during strength training. As we age, our bodies may require more time for muscle repair and recovery. Incorporate rest days and listen to your body’s cues.

Hormonal health: Focus on overall hormonal health through balanced nutrition, stress management, and maintaining a healthy lifestyle. This supports the benefits of strength training during this stage.

50s: Conquering sarcopenia and maintaining muscle strength

In the 50s, there’s an increased risk of sarcopenia—age-related muscle loss. Strength training plays a crucial role in maintaining muscle strength and overall well-being:

Counteracting sarcopenia: Sarcopenia becomes more prevalent as we age, leading to decreased muscle mass and strength. Strength training can significantly slow down this process, ensuring functional independence and an active lifestyle.

Improved bone density: Postmenopausal women face an increased risk of osteoporosis and fractures due to hormonal changes. Strength training helps mitigate these risks by improving bone density, supporting overall skeletal strength.

Considerations

Modification: Adapt strength training exercises to individual abilities and limitations. Seek guidance from fitness professionals or certified trainers who specialize in working with older adults to ensure safety and maximize results.

Joint care: Pay attention to joint health by incorporating warm-up exercises, using proper form, and avoiding excessive joint stress. Prioritize exercises that promote joint range of motion and stability.

60s and beyond: Aging gracefully with strength training

In the 60s and beyond, strength training continues to play a vital role in maintaining a high quality of life:

Preserving joint integrity: Strength training helps preserve joint integrity and mobility. It reduces the risk of joint pain, fosters stability, and increases overall functional independence.

Cognitive benefits: Engaging in regular strength training has been linked to improved mental well-being, cognitive function, memory retention, and reduced risk of cognitive decline. It promotes mental sharpness and enhances overall brain health.

Considerations

Safety first: Consult your provider and work with experienced trainers specialized in older adult fitness to ensure safety during exercise.

Progression and adaptation: Gradually progress and adapt strength training routines to meet individual fitness levels. Focus on exercises that maintain strength, balance, and flexibility.

Strength training holds tremendous benefits no matter your age. Embrace the transformative power of strength training and experience a healthier, more fulfilling life at any age. Remember, it’s never too early or too late to start reaping the rewards of strength training.

https://www.weliahealth.org/2024/02/the-power-of-strength-training-at-every-age/ #:~:text=Offset%20age%2Drelated%20muscle%20loss,prevent%20loss%20of%20muscle%20mass.

I give God all the credit for getting me through the toughest years of my life.💯✝️
Choosing to resistance train my body and eat an appropriate macro balanced (mostly 1 ingredient foods) was a strong support too🥦🥑🥩🍗🍓🫐
Currently taking clients for custume nutrition & fitness plans.💪🔥
Also, taking new in person training session clients.🙌
Send me a message to inquire.👈

Announcing Laura’s Honey Badger Fitness 4-month Challenge Contest.
4-month Transformation Challenge! Get a more personal desirable physique with a chance to win FREE services!!

Laura’s Honey Badger Fitness 4-month challenge will be judged based on the amount of progress made during the 4 months you commit to the challenge.

Judges will include myself and 3-5 other personal trainers.

Males and Females will be judged separate.

Judging criteria will consist of the following.

Overall fat loss and definition

Overall change in symmetry towards a more balanced looking physique.

Commitment of accurately following guidelines for bi-weekly check ins

Commitment of accurately following macro and fitness plan guidelines.



Clients in this contest can enter any time from now till no later than July 31st. It just must be a 4-month commitment of bi-weekly check-ins starting any date of this year on or before July 31st.

The contest winners will be announced on the weekend of Nov 9th.

Plans will be given 1 to no more than 2 weeks upon sign-up and after initial check-in is completed. Your date on your plan will not start until your plans are complete.

So, you can sign up now and be done by June and your beginning and end check in will be judged in Nov.

And you will look amazing this summer!



You must have a MyFitnessPal account for the nutrition part of your plan.

I will supply you with your personal training app with descriptive videos on each exercise, warm up, cool down and recovery stretching. I will also provide you with tools for training and supplements education documents.

Clients who check in on their check in dates will get feedback and I will “tweak” progress your plan accordingly.



Instructions and steps on signing up for the Laura’s Honey Badger Fitness 4-month challenge

Step 1: Pay initial Sign up and include your name, phone number and email address

Step 2: I will text confirming I received your sign-up fee, and you will be emailed an intake form and instructions on how to download and create an account in your personal Laura’s Honey Badger Training App

Step 3: Follow instructions in your intake form for submitting your initial check in.

Payment Information:
Venmo me -Clark-96
4 month bi-weekly coaching fee is $600
The $600 coaching fee gets you biweekly check-ins for 4 months starting the day your plans are delivered.

You can pay $600 up front for the 4 months' coaching or the following payment options are available.

First Payment Due Upon Sign Up $200

Second payment due 40 days (about 1 and a half months) after first payment $200

Third and final payment due 40 days (about 1 and a half months) after second payment $200

Possible Winnings Include 5% of the total collected coaching fees distributed in the following percentages for First, Second and Third place winners.

First Place: 50%

Second Place: 35%

Third Place: 15%

Winning may be gifted or applied to client’s personal account towards free coaching services.



http://lauraclarkfitness.com

https://lauraclarkfitness.com/shop

Laura's Honey Badger Fitness Certified personal trainer at World Gym Mishawaka IN

Black Friday In Person Sessions at World Gym Mish In, November 24- November 27
Must start 20 session package no later than Jan 7th and use at least 2 sessions per week.
Text me at 574-335-9184 if you have any questions about this in person personal training sessions package. - Laura

Laura's Honey Badger Fitness Certified personal trainer at World Gym Mishawaka IN