Success Story: She Found the Sweetest Motivation

Renee Rose knows precisely why and when she decided to start exercising regularly.

And telling the story brings a tear to her eye.

Last Thanksgiving her family rented a bounce house for the grandkids. Renee had looked forward to playing in it with the little ones, but she quickly lost her breath and had to leave.

“I was really upset,” recalls Renee, a nurse who’s now 59 and had gained weight over the last year or two. “I couldn’t do the things that I wanted to do. It was at that moment I decided I’ve got to change.”

She started working out after the holidays and hasn’t looked back.

“The best thing I ever did was walk through those doors,” says Renee, a veteran nurse.

Previously, everyday chores had been growing more difficult. She got winded walking up the stairs. Most importantly, she couldn’t play with her grandkids on the floor like she longed to do.

She’s working out three times a week in small group personal training.

And in just a few months, Renee’s doctor has taken her off one medication and hopes to drop another soon. Her stamina is up. Her clothes are too big.

She’s even doing burpees and squats.

 

Big Plans for a Big Birthday

And for her 60th birthday, Renee is planning “something physical” like rock climbing, ziplining, or white-water rafting.

It could be a celebration to match the family’s Fourth of July. They rented a tall water slide for the kids, and Renee put memories of the bounce house behind her. She went up and down the slide with her granddaughter tirelessly, over and over.

“She came up to me with her little arms up and said, ‘Again, Nana.’ It was the best. I want to cry just talking about it.

“It was so much fun and made me feel good having that time with her. You want to be there for them. You don’t want to be the Nana in the rocking chair. Not at 60.”

 

A Powerful Motivation for Many

What type of grandparent do you want to be?

The strong and healthy kind that plays with the grandkids — or the frail, retreating kind that sits and watches, instead?

Studies show that being an active, involved grandparent is one of the most common and powerful motivations for millions of people to exercise regularly.

  • Today’s grandparents want to share experiences with the grandkids, not just buy them things.
  • Almost 70% live within 50 miles.
  • And polls show that grandparenting stands out as one of the most positive aspects of later life.

Strength makes all the difference as we age. Humans lose muscle as we age unless we practice resistance training to maintain muscle. Without it, we get to the point where we simply can’t do much of anything.

 

We love Renee’s example!

 

What will be your motivation to change your life? Call today and start learning how we can help you.

 

Healthy Aging Month Chips Away at Stereotypes

In the 32 years since September was designated Healthy Aging Month, organizers say negative stereotypes about getting older are diminishing.

“Of course, there are still stereotypes about older adults,” said Carolyn Worthington, president of Healthy Aging, the multimedia platform promoting the month. “Perhaps the baby boomers embracing aging like no other generation started turning the tide. It is not unusual to see people in their 80s and 90s doing spectacular things today.”

We regularly feature news and information about older adults and fitness. Some of them perform amazing athletic feats. More are just devoted to living healthier, happier lives for as long as possible, and they know that regular exercise is a key part of that.

What else can you do to support healthy aging? Organizers suggest:

  • Moving more and sitting less
  • Aiming for 150 minutes a week of moderate intensity activity and two sessions of strength training each week
  • Cutting back on salt, which is linked to high blood pressure, stroke and heart attack
  • Volunteering
  • Maintaining an active social life
  • Pursuing something you love
  • Owning a pet
  • Manage stress with these tips from Mental Health America

If you’ve been waiting for a sign that you need to step up your healthy habits, here it is! Come see us today, and let’s get you moving – the key to healthy aging in every month.

Why Exercise Boosts Your Creativity

Exercise boosts creative thinking of all kinds.

Want proof?

  • Michael, a corporate attorney, solves his complicated work problems while swimming.
  • Todd, who manages PR for a large communications firm, likes to have one-on-one meetings with his direct reports at the company gym.
  • And Lyndsey, a photographer, cleared her head to open her own business while lifting weights and sparring in the gym.

There’s also a growing body of scientific studies that make the connection between exercise and creative thinking. Walking is a good starting point, as great thinkers like Aristotle, Nietzsche and Thoreau observed. But strength training and balance work are essential, particularly after 50.

‘Walking Opens Up the Free Flow of Ideas’

For example, in one study experts found participants who walked more saw an 81 percent rise in creative thinking on a key scale to measure divergent and convergent thinking, the two main components of creative thinking. One refers to our ability to think of multiple solutions to a problem, the other to thinking of just one.

“Moreover, when seated after walking, participants exhibited a residual creative boost,” wrote Marily Oppezzo and Daniel Schwartz of Stanford. The benefits come whether you’re walking indoors or outside, they said. “Walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity.”

Beyond walking, our brains get juiced by bicycling, yoga, weightlifting – whatever exercise we choose. And people who are in good shape get even more benefits, research shows.

“Those who exercise regularly are better at creative thinking… Regular exercisers fared better on creativity tests than did non-exercisers,” wrote cognitive psychologist Lorenza Colzato.

Exercise increases the size of the hippocampus, which plays a major role in learning, and improves memory.

Healthy Habits Are Good for Everyone

“Creativity” doesn’t apply just to artists or other “creative” types. It refers to thinking freely – “outside the box,” as the saying goes – to find solutions to problems.

When we were younger, maybe it was easier to pull an all-nighter, or dredge up creative bursts by sheer will when forced under a deadline.

But that only works for so long. And as we age, we need more reliable ways to keep our creativity flowing. That means more than just exercise. We need to eat right and get plenty of rest, and replenish our mind and spirit with friends, family, art, community and spiritual pursuits.

Creativity is key to success in any kind of endeavor. And exercise can help you — any kind of it.

Try it out. Next time you’re turning over something in your mind, go for a walk and see if your mind doesn’t start generating some new ideas.

Starting with a walk is fine. But come let us show you the power of more kinds of movement for people over 50. Some people find yoga unleashes their subconscious problem-solving abilities. For others, lifting heavy weight gets the mental juices flowing.

Free your body, and the rest will follow.

 

 

 

 

Questions? We’ve Got Answers!

Keep Smiling and Stay Strong

Need a reason to smile? Here’s one.

Everybody wants a miracle cure for everything that ails them. And no less than the New York Times proclaimed in a headline, “Closest Thing to a Wonder Drug? Try Exercise.”

We agree!

“Of all the things we as physicians can recommend for health, few provide as much benefit as physical activity,” as Dr. Aaron Carroll of the Indiana University School of Medicine wrote in the nation’s paper of record.

And this view is widely upheld by others in medicine, geriatrics and fitness.

Making the Smartest Investment

It’s like investing in your future, but with your health rather than money (although healthy habits do save you money, too).
Fitness can help you prevent illness and manage symptoms of a range of ailments. Being fit also helps people recover better after common surgeries or illnesses. Regular gym workouts:

  • Add years to life
  • Support heart health
  • Strengthen bones
  • Improve balance and blood pressure
  • Lower body fat
  • Prevent falls
  • Improve sleep
  • Treat cancer, Parkinson’s, Type 2 diabetes and more

The U.S. government suggests people get at least 150 minutes every week of moderate intensity exercise.

A Harvard study says that just 15 minutes of physical activity a day can add three years to your life.

And the Journal of the American Medical Association said that not exercising puts individuals at greater risk than smoking and diabetes.

Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. And regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering risk of heart attack, stroke, and diabetes, and more.

2 Recent Studies at to the Evidence

Being inactive throughout life contributes to the likelihood of falls, at least in women, according to a study published in the British Journal of Sports Medicine.

The study involved more than 11,700 participants, with an average age of 54. Those who had not been very physically active over the years were 40 percent more likely to fall in their 70s. There was a greater risk for women who had been physically active around age 49 but then stopped from around age 55.

So, the researchers determined that exercise must be ongoing to protect from falls.

Reporting on a separate study touting resistance training, CNN wrote, “Retirement should be filled with time with loved ones, relaxation and — according to new research — heavy lifting.”

Participants who practiced resistance training with heavy loads had the best long-lasting benefit in leg strength, the researchers wrote in the journal BMJ Open Sport & Exercise Medicine. Their length strength was just as good even four years later.

Resistance training includes weightlifting and body-weight exercises – anything that uses your muscles to work against a force. It’s essential for older adults to preserve muscle mass and bone density and to lower the risk of falls, among other benefits.

Let us show you how exercise at any age will provide powerful returns throughout life. We are here to help!

Meet our Inspirations of the Week: Scott & Gloria

To celebrate the month of love we have one of our many couples here at FCF…

Scott & Gloria and their unique story…

Today if you were to pass them on the street you would notice a fit, healthy couple and when you find out they regularly exercise even think, ‘well of course they “look” like fitness people’. However, their story shares a different tale of why they regularly train with us at FCF.

We absolutely love both of their positive attitudes, even when it’s a tough day. They come in, do the best they can that day, and leave feeling 10x better than when they walked in. Where many people who see obstacles, they see a reason to a maintain a healthy training program, so that they not only benefit today, but their future self in 20 or 30 years. These rockstars have maintained dedicated to their fitness program, have great work ethic, have persevered through various health challenges, and hit so many personal milestones, which makes them our inspirations of the week!

Here’s their why…

Almost 7 years ago, Scott woke up one morning with excruciating pain in his neck. This eventually led to a major neck surgery, some nice hardware and a change in Scott’s lifestyle. Post surgery the things he loved, like surfing, was off the table due to the uncertainty of permanently damaging his neck. His exercise routine of boxing in the garage and road biking all became a challenge or not an option. Life took a turn and now he had to figure out how to regain his strength and find new safe activities to maintain a healthy lifestyle.

Two months post-surgery, his friend and former law partner told him about Full Circle Fitness and since physical therapy hadn’t helped manage his pain he reached out for help from Rosa. After meeting Rosa and putting together a plan that started with some mobility work and pilates, he was sold and became a dedicated member. Gloria says, “Rosa’s knowledge, good nature, and empathy for his situation helped him immeasurably.”

Over the last 6 years at Full Circle Fitness Scott’s training program progressed from mobility and pilates, to strength training, and now he participates in small group training sessions and some yoga to help manage his pain and alignment. He can’t say he loves it all the time, but the routine provides relief and that’s what’s most important.

He will tell you, “There are days I wake up with incredible pain, but after a session with Rosa, I am able to sit at a desk and work, as well as to be able to manage some outdoor activities that I enjoy. What a miracle and a blessing. I have been working with Rosa twice a week for almost 6 years.”

After 2 years of training, he was even confident enough to try surfing again when the conditions are right, has returned to road biking and even participated in a few 50 mile and 100 km races. That’s the truly important stuff here. His passions that he thought were gone after surgery, are back! To say I am proud as his coach is an understatement.

Although there are still some days where there is more pain, after a training session he always leaves feeling better and is able to take on the day!

As for Gloria, well….Her reason for starting a training program was completely different, but equally important.

Here’s her story…

” I absolutely abhor exercise.”

Scott said, ‘no come in and meet the folks at FCF. They’re great. I think you’ll like it.’

She’d heard that before from Scott; some trickery to try to get her to exercise!

“Skeptical, but I had a goal and needed help. You see my son was getting married the coming September and I was not in shape – let’s just say my underarm kept waving hello after I had stopped. TMI?
I went and met Rickye. She’s tough, but wow she’s wonderful and I was sold. The genuine care and support everyone at FCF has for you to succeed, to meet your goals, whatever they may be is inspiring. My goal was to build strength while increasing my core power and reducing my overall body fat. By the date of the wedding, I felt I met all of those goals. My weight stayed pretty much the same but it sure moved around.
My favorite part of FCF is the FCF community. The coaches, the folks who show up every day who create that great vibe of support for each other. This is also what keeps me coming. The members encourage and support each other. We learn about each other’s lives and we are a community.
Since starting at FCF I feel better about myself. Maybe because I’m physically more fit and I look way better in my clothes, in and out. But this is a double-edged sword because none of my pants fit so oh no, I had to buy new clothes!! Also, my shoes fit better?? My confidence has boosted. At 58 I’m in better shape than I was at 28. But most importantly I don’t feel old. I can pick up a 5 gallon jug of water without struggling. I find personal satisfaction when I can move up in weight for any exercise because it means I’m getting stronger! Sure, I still can’t do Arnold presses or halo but I’m still working on it with Coach Mercedes’ never ending energetic encouragement.
For me FCF has been all about helping me get to a better physically place to allow me to get to a better mental place.
Thanks to all the coaches at FCF. Couldn’t have done this without you 🫰🏻”

You see… everyone has a journey and although they start at different times, for different reasons, and has different goals, the most important part is that they started and encourage each other.

They didn’t give up or stop when severe pain, migraines, surgeries, business travel or a variety of other stressors came up in life. They took a day, or two or even a week off then came back with a vengeance, they know their deeper why and Scott and Gloria had each other to keep each other accountable.

They had a mutual goal this past year as well…their son’s wedding!

They doubled down, cleaned up their nutrition a bit and attended their son’s wedding feeling confident, with enough energy, and enjoyed the special moment. That’s what matters!

If you’re ready to find out how to create a realistic and maintable fitness program, we would love to help. Just text or call us at 657-231-6207.

Talk soon,

Coach Rosa

Inspiration of the Week: Meet Elona!

When Elona joined FCF she jumped in with zest and a positive mindset. We love that she was clear on what her goals were, knew that she needed accountability and was willing to put in the work and be guided by her coaches! We love her can do attitude in session and willingness to learn and push herself outside her comfort zone. In her short time here at FCF she’s already feeling stronger, has more mobility, better balance, and increased her endurance. It’s the start of a wonderful journey to optimal health and we are excited to continue watching her blossom.

Here’s why she joined FCF…

I joined Full Circle Fitness because I wanted a physical fitness program that was designed for mature adults. I need the instruction and guidance to both motivate myself and keep from getting hurt.
My goal is to become fitter. I really like that Full Circle Fitness trainings work on strength, training, flexibility, and balance. I saw improvement in all areas in the first 2 months of coming here, and even more so now that I’m 6 months in! I look forward to seeing even more improvements in the future.
I really enjoy all the coaches and members I have meet. Being new to the area I feel so fortunate I found such a fun and friendly fitness community. I feel so good every day after I complete my workouts.
The secret to making the most of my experience at Full Circle Fitness is to plan and prioritize my training sessions. Once I schedule my sessions, I put them on a big calendar and then schedule other appointments around them. If I am going to be out of town. I schedule additional sessions before and right after I return home. I also try to arrive early to the studio to stretch and avoid traffic stress.

There’s no magic secret as to why Elona’s been successful so far. It’s the non-sexy stuff, planning, prioritizing, consistency, and having a positive attitude. Sometimes we try to make it really complicated or make a million excuses, but it really comes down to taking that first step by having those honest conversations with ourselves and then making it a priority in your life.

A big congratulations to Elona for acknowledging that, making it happen, and putting in the hard work each time she comes in! If you’re ready to make a commitment to a healthier, stronger life just email or call/text @ (657) 231-6207 and we’ll set up a time to chat with you to create your realistic training program so you can start your journey to optimal health today!

10 Tips for a Healthy Holiday Season

The holidays can be a “good news, bad news” situation for some people. The good news: We get time off from work, we get to see families and friends, and we get to eat our favorite foods. The bad news: Disrupted schedules, busy calendars, and extra calories can throw us off our healthy tracks. It doesn’t have to be this way. You can enjoy the holidays AND maintain the commitments you’ve made all year to eating right and exercising regularly.  Here are our top 10 tips to stay on track this season.

  1. Be active every day. Maintain your normal workout routine as much as possible. If you’re traveling, that might mean bringing some equipment, including an exercise mat, resistance bands, and small weights.
  2. Work out and eat right in the days leading up to your travel or other break in your regular schedule. That will balance out the inevitable calorie spikes you’re going to enjoy.
  3. Remain flexible. When you can’t hit the gym, go for a walk or a jog. Try some bodyweight exercises. Play with the kids. Lead the family in an outing at a local park or sledding hill.
  4. Don’t let a single holiday become a week of gluttony and sloth. If you’re driving somewhere, pack a sensible lunch rather than rely on roadside fast-food restaurants and diners. And plan to take 15-minute walking breaks every hour or two. … After the holiday, resist the temptation to keep eating leftovers. Get back to your fitness routine as soon as possible, even if you don’t quite feel like it yet.
  5. Drink plenty of water every day. It will help keep you from feeling hungry. A good rule of thumb is a half-ounce for every pound of body weight. So, if you weigh 150 pounds, shoot for 75 ounces.
  6. Eat sensibly – vegetables first. Eat slowly. Stop when you feel 80 percent full, because it takes a while for our tummies to tell our brains we’ve had enough.
  7. Limit your alcohol. Too much easily becomes just empty calories that lower inhibitions and lead to sloppy overeating.
  8. Get plenty of sleep. Not getting enough can lead to crankiness and other body disruptions that can lead to, yep, overeating and sloth.
  9. Use smaller plates and glasses, and limit the empty carbohydrates to the treats you truly enjoy.
  10.  Calm down and enjoy yourself. Yes, it’s important to not go crazy with food and too much sitting around the house. But it’s also important to remember that healthy living is a lifelong commitment, and your good habits can sustain, oh, say a second piece of pumpkin pie.

Breaks like holidays are meant to be enjoyed, and you don’t have to let them be TOO disruptive! Finally, keep up whatever spiritual habits you practice, maintain gratitude, and be charitable in word and deed. Come see us today. We’re here to talk about any questions you have about exercise, nutrition and more!

Exercise Improves Common Sexual Problem for Men, Research Finds

Men with erectile disfunction have an option as powerful as Viagra that’s also good for every other function in their bodies and brains. It’s called exercise. Yep. Exercising three times a week for at least 30 minutes each session is as effective as the prescription medication, according to a study published in October in The Journal of Sexual Medicine. The study focused on aerobic activity like walking and cycling. The results came regardless of body weight, overall health, or use of medicines. Men who had the worst ED got the most benefit. Erectile disfunction is often linked to cardiovascular health, the circulation of blood throughout the body. The study is great evidence for afflicted men and doctors that exercise is an effective treatment for this common problem.  Hormone replacement therapy also helps, according to the research. Some men don’t to talk to their physicians about sexual performance. Others don’t want to take a prescription medication, or the side effects are too much for them. Those include headache, heartburn, nausea and flushing. But the side effects of exercise? Everyone wants them! They include:

  • Weight management
  • Lower blood pressure
  • Less stress
  • Fewer body aches and pains
  • Better quality of life
  • Improved sleep

Whether it’s one reason or many, we all benefit from exercise – so come see us today and let’s get you feeling, moving, and looking better!

Fitness Facts to Fuel Your Fire

When it comes to fitness over 50, some topics are just timeless and deserve our constant attention. These four subjects are not only relevant but also crucial, whether you’re considering starting a fitness routine or you’re already on your fitness journey. No. 1: The Importance of MuscleIf you want to age gracefully, maintain your quality of life, and enjoy independence, then strength training is non-negotiable. Interestingly, there’s a generational divide when it comes to awareness. Many people over 60 may not fully grasp the significance of strength training because fitness didn’t enter mainstream culture until the early 1980s. Before that, the only people associated with “weightlifting” and “muscle” were bodybuilders, often portrayed as a freak show. But for decades now, we’ve known that everyone needs muscle just to function. As we age, our bodies naturally lose muscle, leading to weakness, frailty, reduced mobility, falls, and the stereotypical “just getting old” troubles – unless we practice strength training via weightlifting, yoga, or other methods.  No. 2: Maintaining Brain HealthReduced brain function isn’t inevitable, either. Research has highlighted the connection between physical activity and brain health. We have the tools to maintain and even improve our brain function as we age. Physically active individuals are less likely to lose mental function and have a lower risk of developing Alzheimer’s disease. And regular exercise helps combat other Alzheimer’s disease risk factors, including depression and obesity. The UK’s Alzheimer’s Society says, “Regular physical exercise appears to be one of the best things you can do to reduce your risk of getting dementia.”  No. 3: Protein and HydrationAs we age, our nutritional needs evolve. We tend to eat less, even as our need for protein becomes more critical. Don’t wait till you’re hungry to eat. Keep a schedule. And consume enough protein for energy and muscle maintenance. Hydration is equally crucial. It affects cognitive function, arthritis, joint pain, and overall well-being. Drink plenty of water – and “eat your water” by consuming fruits and vegetables loaded with it. No. 4: Combating LonelinessThe U.S. Surgeon General recently sounded the alarm about an epidemic of social isolation, with 1 in 2 adults reporting loneliness. It’s especially prevalent among older people, often due to the loss of life partners, distant children, and reduced interactions associated with jobs. Loneliness can lead to sleep problems, increased inflammation, reduced immunity, and other health issues. It’s linked to pain, insomnia, depression, anxiety, and a shorter lifespan.  Being part of a fitness community can alleviate loneliness, regardless of age. It provides accountability, social engagement, and a higher chance of achieving your fitness goals. These Fantastic Four topics are vital for healthy aging. Let them guide you as you start or re-focus your fitness journey! Remember, we are here to talk it out and help in any way possible.

Exercise Is Your Friend Against Arthritis

Arthritis, with its joint pain and stiffness, affects over 350 million people globally and is a leading cause of disability. Yet, there’s a myth that exercise could make it worse. Let’s bust that myth right away! Exercise is actually your ally in managing arthritis. As the Mayo Clinic emphatically states, “Exercise is crucial for people with arthritis.” Here’s why:

  1. When you’re strong and flexible, you move easier, with less stiffness.
  2. Contrary to what you might think, exercise reduces joint pain and fatigue. Regular activity replenishes lubrication to the cartilage of the joint. And stronger muscles protect your joints.
  3. Exercise helps maintain a healthy weight, reducing the pressure put on joints.
  4. Exercise is important for bone density, with strength training especially so. This also protects from fractures.
  5. Arthritis often coexists with other health issues like heart disease, diabetes, high blood pressure, and obesity, highlighting the importance of managing it effectively.

Here’s the bottom line: Exercise is not your enemy! In fact, it’s a powerful tool in the fight against arthritis. It strengthens muscles, improves bone health, boosts energy, and enhances balance. By staying active, you reclaim your health, mobility, and a better quality of life. Arthritis is the No. 1 cause of disability. But exercise is your secret weapon for a more active and fulfilling life now and in the future. Sources: Global RA Network, The Arthritis Foundation, Mayo Clinic

Inspiration of the Week: Karen S!

Meet Karen S!

Back in the middle of the pandemic, April of 2021, Karen joined FCF at the recommendation of a good friend and man do we love having her apart of our community! Since joining she’s lost over 17 pounds, 14.7 of that has been fat! She has also seen her visceral fat drop by 4 points and she has gained strength and balance. All of this has made her feel lighter and daily activities seem easier. She has also seen a big increase in her energy level; she doesn’t get sleepy every afternoon while working from home, she can get up and down from the floor with greater ease, gets out of the house and enjoys the outdoors more and is just plain happier! She even went on a 4 hour hike a few months back with us that included stream crossings and some bouldering while walking one of my German Shepherds, King, and she did amazing! (see pic)

The best part has been watching her transformation over the last year. She came in with a positive mindset, even on the tough days, she showed up, put in the work and part way through the session you could see her spark come back. She works hard, is the first to welcome new members, crack a joke and give Coach Jack a hard time and that’s why she’s such a pleasure to have in our community and to coach each week.

Here’s her story on what pushed her to make a change…

In early 2021 with the stress of the recent election, changes to her work schedule, lack of work travel, and isolation from living and working alone at home during the pandemic she was feeling like many….she didn’t have control over all these changes and felt isolated. So, she made a massive shift in her mindset and decided she could control one thing…

To use this time to get herself healthy!

When Karen started at FCF she has already made some dietary changes and had lost over 20 pounds, but she wanted something that would provide mental stimulation, improve her stamina & cardiovascular health, continue her weight loss, improve balance and increase her strength. Once she tried her first session she was hooked!

For the last 10 years she has been doing pilates a couple of days a week with her good friend, Karen. Yep they have the same name! But she wanted to work on her stamina and cardiovascular health a bit more and the small group sessions at FCF were just the right fit for her. When we asked her what keeps her coming back each week even on those hard days she said:

“To me, the people. I look forward to meeting up with so many like-minded people. Everyone is so generous in sharing information and we all support and push each other. The whole coaching team is the best – all very positive and welcoming. Personal attention and care is so important since we are all at different levels. I could do exactly the same exercises with a personal trainer or in a busy gym but it wouldn’t make me smile like at FCF. If I have had a stressful day at work at 5:35pm I can forget it all. I love the other activities hiking and Tai Chi in the park.”

​Along with the changes to her exercise routine, she made a few changes to her nutrition as well. In early 2021 she did a keto diet for a bit and has now moved to a mostly Mediterranean diet and is gluten free. With these changes she now feels so much better, doesn’t feel sluggish after meals, and no longer has acid reflux at night. On top of that she has been taken off a blood pressure medicine!! Karen acknowledges that it is definitely a process and continues to learn what serves her body best so she can continue making progress.

Karen says her commitment she made to herself, the people, and the feeling she has after a good training session is what keeps her consistent and coming back even on those tough days when she doesn’t feel like it. Living alone she needed human interaction and not only did she find that, but she’s made good friends as well. Coach Mercedes knows just how much to challenge her, but also have some fun in each session and there’s nothing like coming in for a work out and knowing you will have some fun while doing it too!

If you want to kick off your own journey like Karen did, we would love to guide you on your journey to a happier, healthier you! Just shoot us an email, info@fcfitness.com or call us at (957)231-6207 and we can chat about you.

Life’s too short to wake up each day feeling sluggish, weighed down and not living up to your best.

What will you decide today?

Talk soon,

Rosa