Lauren McHale Wellness

💪🏼 The start of a new year comes with all kinds of societal pressures and toxic messaging around changing our bodies and improving our health, but most people give up within the first few months… Why? Not setting reasonable or attainable goals.
💪🏼 Small changes over time create long lasting results… The key words here are SMALL and TIME, because real change and real results come from sustainable practices.
💪🏼 Crash diets and workouts that are not specifically programmed with your goals and needs in mind can often do more harm than good, so the best way to set yourself up for success is to set attainable goals that you can build on, and giving yourself the support you deserve along the way.
💪🏼 Hiring a personal trainer can be intimidating, but it’s the best way to set yourself up for success when it comes to long term goals and overall physical longevity… hiring a personal trainer who is also a nutrition coach?! Even better. 🫶🏻🤪
💪🏼 Message me for my 2024 rates and availability if you’re interested. HAPPY NEW YEAR!!! 💪🏼💗
Love,
Lauren

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Small changes throughout time create long-lasting results. Here’s how:
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Trends, quick fixes, and new technology will never replace hard work and dedication, so start small and keep it consistent.
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FOOD: create a veggie log and make it a goal to consume 3-4 servings of vegetables per day. When we start our meals with consuming vegetables and protein first (before carbs and sugar), we’re able to prevent spikes in blood sugar and metabolize our meal more efficiently.
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EXERCISE: at least 5 days per week, make time for at least 30 minutes of intentional movement. Don’t discredit the power of a leisurely walk with a friend, or if you feel like pushing yourself, book a group fitness class or a personal training session to get the most out of your time. For the best results, try to do strength training 2-3x/week, mindful cardio (doesn’t have to be high intensity) 1-2x/week, and some kind of stretching or active recovery like yoga or Pilates 1-2x/week.
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MINDFULNESS: call your friends, plan a dinner date, visit your grandma… humans thrive when they are rooted in community, so don’t forget to reach out to your people and invest in the relationships that support and motivate you.
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I’m not saying it’s easy, I’m just saying it works… and I’m here to help.

When I train, I’m not thinking about bikini season or false ideals around how women should look… I’m thinking about my future.
How do I want to feel at 40, 50, 65+ years old? My ultimate goal is to feel strong in my body as I age and if I happen to feel extra confident at the beach, that’s just a bonus. I am much stronger today than I was a year or 5+ years ago, and I’m only getting stronger.
How do you want to feel in 5, 10, 20+ years? I can help. 💪🏼💗

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Happy from Lauren McHale Wellness where we believe that strong women rule the world! 💪🏼💗
WHO RUN THE WORLD?! 🐿️ 🐿️
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What is a Landmine and why do we use it?!
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We often use the landmine attachment as a tool to progress overhead pressing because it teaches the scapula how to glide and builds shoulder stability.
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Using a landmine reduces the presence of axial/direct loading on the joints, and it can change the position of movement and the range of motion by adjusting how the body and bar are positioned.
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Reduce pressure on joints, increase range of motion, and correct imbalances between your right and left side. The landmine might just be your new best friend!
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Mobility and flexibility exercises are fundamental to strength training and overall health and wellness. Plus, it’s a great time to catch up and reconnect with your personal trainer!
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Some of my favorite and tools are resistance bands and foam rollers that vary in density to help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.
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Having a personal trainer teach you the fundamentals of flexibility and mobility can dramatically increase your quality of life, especially as you get older. Message me if you’re interested in learning more about how a balanced training program can enhance your wellness journey.
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How do you BOSU?!
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The ball is one of my favorite strength training tools for balance, coordination, stretching and rehabilitation.
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Try these 3 exercises the next time you have access to a Bosu Ball:
🔸Bosu sit-up (classic variation): sit on the edge of the Bosu ball with your feet planted and your arms crossed at your chest. Extend over the ball while it supports the natural curve of your spine then sit up driving your elbows toward your knees. Repeat 10-12 times or for 30-45 seconds.
🔸Bosu Mountain Climbers: with the flat side of the Bosu ball facing up, grip the sides of the Bosu Ball in a plank position then begin to drive one knee forward at a time. Try 20-50 reps or 30-45 seconds to start.
🔸Bosu Push-Up: if you really want to work your core, shoulder stability and overall strength, try 8-10 push-ups on the Bosu Ball with the flat side up. You will definitely be feeling the burn!
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Follow me for more strength training tips and tricks! More info on my favorite pieces of gym equipment coming soon…
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Cheers to a longer, healthier, happier life ahead!
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I feel so blessed to work with my strong, badass clients and I am looking forward to radical positive change for all! 💪🏼💗
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Lauren’s mission is to help her clients live longer, healthier lives through strength training, nutrition coaching, and interconnection. The path to healthy living begins here.
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New year, new website updates! Take a look at the new and improved space and let me know what you think!
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If you’re looking for a personal trainer or nutrition coach I would love to hear from you! Click the for more info. 💪🏼💗
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