Bodies By Design Personal Training

For many years, Bodies By Design has proudly supported the Foundation 5K.

The foundation was created to honor the life and legacy of Detective Sergeant Chris Kelley, who was killed in the line of duty in 2015. Their mission is to support first responders, military personnel, and their families through scholarships, financial assistance, and community outreach.

We are grateful to be a small part of an event that honors service, sacrifice, and the people who dedicate their lives to protecting others.

Thank you to the Chris Kelley Foundation and everyone who works tirelessly to keep Chris’s legacy alive while making a difference in the lives of so many families.

In this week’s health column in the , Coach Fred discusses what to do when vacation is over and reality sets back in.

You made the memories. You enjoyed the food. You relaxed, explored, and took a break from your normal routine.

Now it’s time to get back to the habits that help you feel your best.

The mistake most people make is thinking they need a detox, a crash diet, or hours of cardio to “undo” their vacation. The truth is much simpler:

• Refocus and move forward without guilt.
• Rehydrate and let your body recover.
• Get back to eating real, whole foods.
• Prioritize sleep.
• Move your body, even if it’s just a walk.

Remember, one week of vacation doesn’t erase months of progress. Most of what you’re seeing on the scale is temporary.

Fitness isn’t about being perfect. It’s about returning to the habits that work and doing them consistently.

Enjoy the vacations. Make the memories. Live your life.

Just come home and get back to work.

Your future self will thank you for it.

PflugervilleFitness CoachFred AustinAmericanStatesman

🔥Pahala Down -50 lbs🔥

From MMO champions to a new kind of champion in real life.

walked into Bodies By Design after years of being stuck in a sedentary routine, long hours, little movement, and DoorDash becoming the norm instead of home cooked meals. Fitness wasn’t part of her lifestyle anymore, but she made the decision to change it.

We kept it simple, show up, follow the system, and just get moving again. No overthinking. No complicated plans. Just consistency and accountability.

What followed was a steady, powerful transformation:

• 6+ weeks: -21 lbs, improved mobility, more energy
• 9 weeks: -30 lbs
• 4 months: -40 lbs
• 5 months: -50 lbs

But the real win isn’t just the weight loss, it’s the energy, confidence, and strength she’s rebuilt along the way.

Pahala didn’t just lose weight, she changed her lifestyle.

This is what happens when you trust the process and commit to the work.

People often think that once you reach a certain level as a coach, business owner, leader, or mentor, you no longer need coaching yourself. I believe the exact opposite.

Three months ago I joined the mastermind with and because no matter where I am in life or business, I always want to learn from people who are operating at high levels.

Growth never stops. The moment you think you have everything figured out is the moment you stop evolving.

Iron sharpens iron, and that is exactly what this group has been for me. Being surrounded by high quality humans with strong values, humility, leadership, discipline, and a deep desire to become better has been one of the most valuable experiences I’ve had in a long time.

Inside this group we challenge each other, exchange ideas, work on our businesses, work on ourselves, improve our leadership and coaching skills, and constantly push one another to level up.

Not from ego, but from a genuine desire to serve our families, clients, teams, and communities at a higher level.

I truly believe it is difficult to become an accelerator for everyone around you if you are not intentionally putting yourself around people who inspire growth in you first.

I’m incredibly grateful for the last three months, for everything I’ve learned, and for every amazing person I’ve met along the way.

Looking forward to continuing to build meaningful relationships, lifelong friendships, and becoming a better version of myself alongside people who value growth just as much as I do.

We want to welcome Martina and to the team.

We’re excited to have these two join our community and continue helping people get stronger, healthier, and more confident every day.

We know they’re going to be a great addition to the BBD family.

Let’s get to work 💪🏼

In this week’s health column in the , Coach Fred talks about the powerful connection between the mind and body when it comes to weight loss and overall health.

For years, people believed weight loss was simply about eating less and moving more. While nutrition and exercise absolutely matter, lasting transformation often goes much deeper than calories alone. Stress, anxiety, burnout, emotional exhaustion, poor sleep, and limiting beliefs can all impact the body’s ability to lose weight and feel healthy.

Exercise is not just about burning calories either. Movement improves mental health, reduces stress, builds confidence, increases energy, and creates momentum. When the mind and body begin working together instead of against each other, healthy habits become far more sustainable.

One of the biggest takeaways:
Stop being at war with yourself.

Accepting where you are today does NOT mean giving up. It means moving forward from a healthier mental place. Progress becomes much easier when your motivation comes from self-respect instead of self-hate.

Start where you are.
Stay consistent.
Ask for help when needed.

Small daily actions, done consistently over time, can completely transform your life. 💪