Bodies By Design Personal Training

In his most recent health column in the Austin American-Statesman , Coach Fred discusses one of the most overlooked parts of nutrition: FIBER.

We talk a lot about protein, calories, carbs, fats and sugar, but are you getting enough fiber?

Most adults should aim for around 25–30 grams per day, and fiber does a whole lot more than just keep you regular.

Why fiber matters:

• Supports digestion and gut health
• Helps control blood sugar
• Can help lower LDL cholesterol
• Helps you stay fuller longer
• Feeds the beneficial bacteria in your gut
• Supports long-term heart and colon health

Fiber & gut health:

Certain types of fiber actually feed the good bacteria already living in your gut. So gut health isn’t just about taking probiotics—you also have to feed those bacteria.

Fiber & long-term health:

Research has consistently associated higher fiber intake with a lower risk of colorectal cancer. One major analysis found that every additional 10 grams of fiber per day was associated with about a 10% lower risk of colorectal cancer.

🥦 Easy ways to get more fiber:
• Beans and lentils
• Berries
• Apples and pears
• Oatmeal and whole grains
• Chia and flax seeds
• Nuts and seeds
• Vegetables

If you struggle to get enough through food, psyllium husk can also help—but food first whenever possible.

One important tip:

Don’t go from eating very little fiber to 40 grams overnight. Increase it gradually and make sure you’re drinking plenty of water.

Protein matters. Calories matter. Food quality matters.

Fiber deserves a place in that conversation too.

Simple habits done consistently can make a BIG difference in your long-term health.

Once in a while, Coach Fred has to add “babysitter” to the job description. 😂❤️

Pregnancy doesn’t mean you have to stop moving.

One of my favorite things to see at Bodies By Design is our moms continuing to train throughout their pregnancies, staying active, staying strong, and preparing their bodies for delivery and recovery.

Then we get to watch them come back after having their babies, rebuild, and regain their strength.

With the appropriate guidance and clearance from your healthcare provider, exercise and strength training during pregnancy can be incredibly beneficial for both Mom and baby.

And sometimes, helping Mom get that workout in means Coach Fred holds the baby. 😂

At BBD, we don’t just care about your workouts. We care about you and your family.

It takes a village—and we’re proud to be part of yours. ❤️

The Best of ATX votes are in, and we’re proud to share that Bodies By Design was named a Top 3 Gym and Coach Fred was named a Top 3 Personal Trainer for 2026.

As we get closer to 25 years in business, we want to thank our current and past clients, team members, friends, family, and everyone who has supported BBD along the way.

Thank you for voting, for trusting us with your health and fitness, and for continuing to support what we do.

We truly appreciate it.

We’re excited to welcome Aarthi, Mel, and Wendi to the Bodies By Design fitness family!

They’ve officially started their journey with us, and we’re looking forward to seeing the progress, strength, and confidence they build along the way.

Welcome to BBD! 💪

In the latest column and the Austin American-Statesman , Coach Fred covers the truth about GLP-1 medications, muscle loss, and what it really takes to achieve long-term weight loss.

GLP-1s can be a powerful tool for weight loss, but they are not the entire solution.

Medications like semaglutide and tirzepatide have helped many people struggling with obesity and weight-related health conditions. But there are a few important things to understand about what happens during and after the weight loss.

Here are the big takeaways:

• Losing weight does not always mean losing only fat.
When weight comes off quickly, some of that loss can be lean tissue. Maintaining muscle needs to be part of the plan.

• Protein matters.
Getting adequate protein while losing weight can help support and preserve lean mass.

• Strength training matters.
Your body needs a reason to keep muscle. Resistance training helps provide that stimulus while maintaining strength and function.

• What happens when you stop matters too.
In one major semaglutide study, participants regained about two-thirds of the weight they had lost within a year after stopping the medication.

That is why the habits you build while losing the weight are so important.

Medication can help reduce hunger, but it cannot automatically teach you how to:

• Make better food choices
• Prioritize protein
• Strength train consistently
• Manage portions
• Improve sleep
• Manage stress
• Build a sustainable routine

GLP-1s aren’t for everyone. They can have side effects and medical risks, which is why the decision to use one should be made with a qualified medical provider.

I’m not anti-GLP-1. I believe they can be incredible tools when medically appropriate.

But they should not replace the fundamentals.

Build muscle. Eat better. Move your body. Strength train. Develop healthier habits. Create a lifestyle you can maintain.

Medication can assist the process.

It shouldn’t become the entire process.

HealthyAging BodiesByDesign PflugervilleFitness

🔥45 pounds down, but Erin’s transformation is about so much more than weight.🔥

With a demanding corporate career and long hours, Erin reached a point where her health had taken a back seat. Over the past five years, she’s worked hard to take it back.

She trains for stress relief. She trains for strength and longevity. And she trains so she can continue traveling the world, hiking mountains, exploring nature, and enjoying life on her terms.

Erin is consistent, positive, coachable, and always willing to put in the work.

45 pounds is impressive. But becoming stronger and more capable of doing what you love—that’s the real win.

We’re proud to have you as part of the Bodies By Design family, Erin!

We’ve added some great people to the Bodies By Design family!

Welcome Michelle, Angela, Jimmy, and Tiffany!

We’re excited to have each of you with us and looking forward to helping you get stronger, healthier, and continue making progress toward your goals.

Glad to have you on the team. Let’s get to work!

Coach Fred Sassani discusses how to prepare your body before, during, and after your vacation so you can spend your trip making memories instead of searching for the next place to sit.

Here are a few key takeaways:

• Start preparing 6–8 weeks before your trip.

• Increase your daily walking and practice hills and stairs.

• Strength train 2–3 times per week to make carrying luggage and long sightseeing days easier.

• Improve your balance and mobility to reduce aches, fatigue, and the risk of injury.

• Break in your walking shoes before you leave.

• Stay hydrated, eat well, and make recovery part of your vacation.

• Remember: Fitness isn’t just about looking better. It’s about having the freedom to fully experience life.

Train for the places you want to go, the people you want to keep up with, and the life you want to enjoy.

Read the full article at the link in my bio.