Author: esmith0913
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15 Ways to Stay Healthy and Fit During the Holiday Season
The holidays are a wonderful time for celebration, connection, and tradition. However, they can also disrupt even the most consistent health and fitness routines. Between travel, parties, rich meals, and disrupted schedules, it’s easy to feel like your wellness goals get pushed aside. The good news? Staying healthy doesn’t mean sacrificing the joy of the…
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Should You Start Your New Year’s Resolution in December Instead of January?
Every December, people start talking about their New Year’s resolutions—new routines, new fitness goals, healthier habits, fresh motivation. I am a personal trainer. One of my favorite questions to answer is:“Should I just wait until January to start?” My response is always, you can start now. December is honestly often the better month to start…
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How to Get Back in the Gym After a Knee Injury
Getting back into the gym after a knee injury or surgery is a big milestone. It’s completely normal for it to feel intimidating. Whether you’ve undergone an ACL repair or a knee replacement, the transition takes time. Moving from formal physical therapy to independent training requires patience. You need planning and a clear understanding of…
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My Experience Training Clients on GLP-1s: What I’ve Learned About Muscle, Metabolism, and Healthy Weight Loss
GLP-1 receptor agonists—like semaglutide, liraglutide, and dulaglutide—have exploded in popularity. Originally designed for type 2 diabetes management, they’re now widely used for weight loss, appetite control, and improved metabolic health. As their use grows, so do the questions surrounding how they impact muscle, strength, and long-term fitness. For nearly 15 years, I’ve been a personal…
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Mastering Your Macros: How to Calculate Protein, Carbs, and Fats (Using a 150-lb Woman as a Real-Life Example)
Macros—short for macronutrients—are the three major nutrients that fuel your body: protein, carbohydrates, and fats. How you balance them can greatly impact your fitness goals. Whether you’re aiming to lose weight, gain strength, improve performance, or build healthier habits, it matters. Understanding your macros doesn’t mean obsessing over every gram. It means learning how to…
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🏋️‍♀️ Will Lifting Weights Make Women Bulky? Not Likely — It’ll Build Strength, Confidence, and Lasting Health
This question comes up all the time: “If I start lifting weights, will I get bulky?”The short answer — probably not. For most women, lifting weights won’t make you look like a professional bodybuilder. It will make you stronger. It will improve bone density. It will boost your metabolism. It will help you feel more…
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Everyone Should Be Deadlifting—Because You’re Already Doing It in Real Life
If you’ve ever watched someone curl, press, or sprint on the treadmill and wondered, “What’s the point?” you’re not alone. The truth is: most of us are already deadlifting in real life, even when we don’t call it that. The gym should be where we train those same movement patterns. We should include the deadlift.…
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đź’§ Fat Gain and Fat Loss: Like Filling and Draining a Swimming Pool
Years ago, I created an entire YouTube video about this concept. I thought it would be beneficial to share a quick blog post on the same topic. I often explain fat loss to clients, usually about once a week. It’s a challenging process, but with persistence, results will come over time; just remember, it’s not…
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Creatine for Women: A Practical Guide to Benefits, Safety, and Use
As a personal trainer, I get asked about supplements all the time. Truthfully, I’m not a huge supplement person. I always encourage people to get what they need through real food. Consistent training is also crucial. But one supplement that keeps coming up lately (especially from women) is creatine. It’s one of the most researched…
Exercise Science Journey 