Designed For You Fitness

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Designed For You Fitness Guiding moms to their strongest self through
training, nutrition, & habit-building.

CPT, CPPC, PN1 | Moms of 2 | 20 yrs exp
Creator "Strongest You", "Foundation First"
& "Fourth Trimester"

Do you rely on momentum (maybe a little too much 🤏🏻) to lift the weight? These supported variations will keep those reps...
09/14/2026

Do you rely on momentum (maybe a little too much 🤏🏻) to lift the weight? These supported variations will keep those reps honest 👇🏼

If your lateral raises have you thrusting your hips forward, swinging your arms, and ending in the Michael Jackson tip-toes pose... try a dead stop lateral raise seated on a box.

▫️Sit so the edge of the box hits right at the bend of your knee. Rest your arms at your sides with the dumbbells touching the box. Now there's no momentum to lean on — it's just your delts vs. gravity.

If your bent-over row starts as a hinge and ends as a hip extension/upright row combo... try a chest-supported row.

▫️Set an incline bench to 30° or 45° (lower hits more mid-back and lats, higher hits more upper back). Keep your chest pressed to the pad and let your back muscles do the work. No more wiggle-worming the weight up.

If your rear delt fly looks like an animatronic from the "It's a Small World" ride... try a forehead-supported variation.

▫️Set an incline bench to 45° and rest your forehead on the top, maintaining a neutral-back hinge. Reach your arms long — like you're dragging your knuckles across the floor — as you lift out and slightly back. Bonus tip: roll up a towel between your forehead and the bench so you don't end up with stitching imprinted on your face.

If your bicep curls involve a back bend to get the weight up... try elbow-supported curls.

▫️Set your triceps/elbows on the roller pads of a lat pulldown station (or lean against a wall). Press your arms into the pad as you curl up, then slowly control the weight back down, fully extending before the next rep. In the words of Usher: "let it burn."

Long story short: own the movement before you add load. Master control first, then progress to the unsupported version 😘

... we know this post is very text-heavy, but if you've ever felt like you have "zero self-control" around certain foods...
09/14/2026

... we know this post is very text-heavy, but if you've ever felt like you have "zero self-control" around certain foods, this one is worth the read. ❤️

For many of us, there are certain foods that seem to carry a lot of weight. Maybe you feel like once you start eating them, you can't stop, or you've convinced yourself that the easiest solution is to just avoid them altogether.

And honestly, I get it. I've been there too.

But what if the issue isn't that you can't control yourself around the food?

What if the food has simply become so restricted, off-limits, and emotionally charged that it has more power than it deserves?

What if you stopped making certain foods so powerful?

That's what this post is about.

**Nothing in this post is intended to be used as medical advice. If you are experiencing recurrent binge eating, significant restriction, or feel out of control around food, we encourage you to seek support from an eating-disorder-informed therapist or registered dietitian. This content is for educational purposes only and is not a substitute for individualized care.**

To our Spokane community —We're not posting our usual workout or nutrition content this week. It doesn't feel right, not...
08/03/2026

To our Spokane community —

We're not posting our usual workout or nutrition content this week. It doesn't feel right, not while so many of our neighbors are sifting through what's left of their homes, businesses, and lives. 

This weekend, several fires tore through our city. Over 600 structures are gone. Families have been displaced and lives are forever changed. The damage to our city has been absolutely devastating. And while our own homes were spared, this hit close for both of us.

Coach Jessica opened her doors to her husband's parents on Saturday, after their home landed inside the Level 3 "go now" evacuation zone. The fire came within feet of taking everything from them.

Coach Laura was mid-tournament at Spike & Dig when the Old Trail fire crept close enough to the Dwight Merkel Sports Complex that officials evacuated the courts. A few hours later, parts of that same complex were burning.

We know how fortunate we are. Today it's mostly smoke in our air, but for so many others, it's rubble and ash where their homes used to be.

Our hearts are with every family who evacuated, every person still searching for their animals, every neighbor starting over from nothing. Spokane, we're with you.

Right now, we just wanted to acknowledge what our community is carrying. 🤍

05/28/2026

Upper body days are for the girls, too! 💪🏼💁🏻‍♀️

Our 'Strongest You' program is designed to help you build lasting strength, move better, and feel confident in your body. The program includes 4 strength training days (two lower body, two upper body) and 1 dedicated mobility day, with sessions around 60 minutes—challenging but manageable. It’s built for gym use with machines and free weights, giving you everything you need to progress with variability, effectively.

The program starts with an emphasis in mobility, stability, and foundational strength to prepare your body for heavier lifts and more advanced movements. Early weeks focus on building a strong core, solid movement patterns, and proper technique. You’ll learn to move intentionally and progressively overload, whether that means adding weight, reps, or improving range of motion.

Later weeks introduce barbell lifts, compound movements, endurance work, and smart intensity using the RPE (Rate of Perceived Exertion) scale so you can train effectively without burning out. Every session is purposeful and designed to help you move better, lift stronger, and build confidence at a pace that works for your body and your life.

**What to Expect and What's Included**

Four Strength Workouts per Week: Lower body days include a "Quads & Glutes" workout and a "Glutes & Hamstrings" workout three days later. Upper body days consist of a "Back & Shoulders" workout and then a "Chest, Arms, & Calves" workout, also spaced three days later for plenty of recovery.

Video Movement Tutorials: We include visual guides for EVERY movement to ensure proper form and technique, reducing the risk of injury and maximizing effectiveness.

Access to Coaches via TrainHeroic App messenger.

BONUS Lifter’s Guide:* You’ll receive a comprehensive 27-page “A Lifter’s Guide to Your Core and Pelvic Floor” to support you throughout your strength journey.

Instant Download with Purchase: Upon purchasing the program, you will gain access to the program and supplemental materials through the TrainHeroic app.

Ready to jump in? Visit the Strongest You link in our bio 🔗

If you’re tired of constantly trying to figure out what to make for breakfast, lunch, or dinner… this post is for you.Ha...
05/19/2026

If you’re tired of constantly trying to figure out what to make for breakfast, lunch, or dinner… this post is for you.

Having a few go-to recipe websites honestly makes healthy eating feel SO much easier. Less overthinking, less scrolling, and way less stress around meal planning.

These are some of my favorite places to find:
✨ High-protein meals
✨ Macro-friendly recipes
✨ Easy family dinners
✨ Meal prep ideas
✨ Healthier comfort foods
✨ Simple meals for busy weeks

Most of these creators include nutrition info too, which can be super helpful if you’re tracking macros or just trying to build more balanced meals without making things complicated.

Because healthy eating does NOT have to mean:
❌ Living on boring “diet food”
❌ Spending hours searching for recipes
❌ Making separate meals for yourself
❌ Feeling overwhelmed every week

Save this for later when you’re stuck wondering what to make this week, or send it to a friend who is also tired of hearing “what’s for dinner?” every night!

Stress is not just in your head; it shows up in your body, your energy, and your daily habits more than most people real...
04/14/2026

Stress is not just in your head; it shows up in your body, your energy, and your daily habits more than most people realize.

The good news is, your body is always capable of change.

Small, consistent choices in how you fuel, move, and recover can help shift your system out of survival mode and back into balance over time.

Save this for when you need a reminder that nothing is wrong with you; your body is responding the way it was designed to.

Me: Adds a Santa hat to make this a Christmas reel.You’ve always had the ability to hinge at the hips.That movement patt...
02/11/2026

Me: Adds a Santa hat to make this a Christmas reel.

You’ve always had the ability to hinge at the hips.

That movement pattern lives in your body already, it just needs a familiar cue 😉

Tap back into that muscle memory and let Juvenile, Ludacris, and BeyoncĂŠ jog your memory.

Happy Lifting!



The holidays are not a pause button.�They are real life.We can enjoy the food, the drinks, and the moments that matter, ...
02/11/2026

The holidays are not a pause button.
�They are real life.

We can enjoy the food, the drinks, and the moments that matter, while still taking care of ourselves. No extremes. No guilt. Just steady habits that support us through the season.

If this helped, save it for later and share it with a friend who needs the reminder.

And if you want support that actually fits real life, send us a DM.
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A friendly reminder:December is not a waiting room, and it is not a time to stop the habits that have carried you this f...
02/11/2026

A friendly reminder:

December is not a waiting room, and it is not a time to stop the habits that have carried you this far.

This month still counts, and your progress still matters.

You do not need a new year to start over—your momentum is already here, ready to carry you forward.

Showing up in December does not mean doing more.

It means staying connected to the routines that support you, even when life feels full.

A few workouts, simple meals, and movement that fits your schedule are enough.

This month is about reflection, noticing how much you have grown, what you have built, and what you are capable of sustaining.

Look back at the year. Notice the strength you gained, the habits you kept, and the moments you showed up even when it wasn’t easy.

Then finish the year strong with intention, not pressure.

One last steady push, one more month of showing up.

Not perfect, just consistent.

You are allowed to end the year proud.

For so long, the holidays felt like a test.If I ate the food, I felt guilty.If I avoided it, I felt restricted.�Now I se...
02/11/2026

For so long, the holidays felt like a test.

If I ate the food, I felt guilty.

If I avoided it, I felt restricted.
�Now I see the whole picture.

The season is bigger than a plate.
�I trust myself, my tools, and my body.

And I get to enjoy the moments that matter! 🎄

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Spokane, WA
99203

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