Integrity1 Fitness

29/08/2025

Fall brings a return to structure—school starts back up, work schedules get busier, and life feels a little more routine again.
But it’s also easy to let healthy habits slip when days get hectic.
Now’s the time to set yourself up with simple routines that keep you energized and on track:
▪️Create a weekly schedule that includes your workouts
▪️Plan meals ahead and stick to a grocery list
▪️Prep healthy snacks so they’re ready to grab
▪️Get outside for fresh air and extra steps
▪️Stay consistent with movement—even short sessions add up
Instead of letting fall overwhelm you, use it as a reset.
By putting these small steps in place now, you’ll head into the new season feeling strong, focused, and in control.

25/08/2025

Stop hating your body.
It’s not broken.
You’re not too far gone.
You don’t need to punish yourself to fix it.
What you do need is to stop hiding behind excuses.
You say you don’t have time?
You scroll for hours.
You plan for everyone else but don’t plan for your own health.
Your body isn’t the problem, your priorities are.
Start caring for your body.
Not with guilt. Not with shame.
But with respect.
Learn to love it by showing up for it.
Nourish it with real food.
Move it daily, even if it’s just a walk.
Speak to it like it matters, because it does.
You control how you treat your body.
Nobody else.
So make the decision to put yourself at the top of the “to do” list.
Not next week. Not after the vacation.
Now.

21/08/2025

21 years ago we said “I do.” Since then, we’ve built a family, a home, and a lifetime of memories together. Feeling grateful today.

20/08/2025

Perimenopause can bring fluctuating hormones, disrupted sleep, and unpredictable energy levels. But you can take steps to feel stronger and more balanced:
* Strength training helps maintain muscle mass, supports bone health, and boosts metabolism — key during midlife.
* Protein at every meal helps regulate blood sugar, supports hormone production, and keeps you fuller for longer.
* Sleep and stress management are non-negotiable. Simple breathing exercises, a wind-down routine, and limiting screens before bed can help you wake up more refreshed.
Think of these as your “energy anchors” — small daily actions that give you lasting results.

18/08/2025

Fall is the perfect time to get back into a steady routine after the relaxed pace of summer. You don’t need to overhaul your life overnight — focus on simple, realistic steps:
* Short, consistent workouts keep your metabolism and strength on track without feeling overwhelming. Even 20 minutes counts.
* Meal and snack prep helps avoid last-minute, low-energy choices. A little planning goes a long way in feeling fuelled and focused.
* Prioritize sleep — your body can’t recover, think clearly, or feel energized without it. Consistent bedtimes make a huge difference.
These aren’t about perfection — they’re about creating habits that fit your life and actually stick.

01/08/2025

I’m on vacation… and still living in my workout clothes 😅
Anyone else?
Most of my activewear doubles as casual wear, so I try to pick pieces that look cute enough to wear out after a workout. It’s convenient—I can train, grab a coffee, run errands, and still feel put together.
Since most of my workouts are strength-based, I don’t usually break a huge sweat, so I can easily go about my day. If I do cardio, I’ll shower and change… usually right back into more workout gear.
Working from home and being a personal trainer definitely makes it easier.
Do you find yourself living in fitness gear too?
Especially in the summer or if your lifestyle allows it?
Would love to know if I’m the only one reaching for leggings over jeans.👇

30/07/2025

Getting my steps in… vacation style 🏖️
Sometimes we forget how easy it can be to add movement into our day—especially when we’re away.
I could’ve just sat around scrolling or lounging (I did some of that too), but a walk on the beach:
✅ Clears my mind
✅ Gets my body moving
✅ Gives me a great tan
✅ And makes me feel better
If you’re 35 or over, regular movement matters more than ever.
It’s not about burning calories—it’s about feeling alive.
Less joint stiffness. More energy. Better sleep. Balanced moods. A clear head. These are things we earn by showing up for our bodies daily.
Make movement part of your life—not a punishment, not a chore, just a non-negotiable habit that serves you.
Start with a walk.
Even better? Do it somewhere that feeds your soul.

28/07/2025

Quick vacation grocery stop.
Even when I’m away, I like to pick up a few staples to stay on track with how I want to feel—energized, balanced, and not constantly relying on takeout.
When you’re 35+, your body craves consistency more than restriction. It’s not about being perfect on vacation—it’s about keeping your core habits in place so you feel your best.
Here are 5 simple vacation grocery tips that work at any age—but especially now:
✅ Grab easy protein – rotisserie chicken, Greek yogurt, boiled eggs, or tuna packs
✅ Hydrate with purpose – electrolytes or sparkling water.
✅ Don’t skip meals – eat something with protein + fiber so you’re not starving at dinner
✅ Pack snack packs – nuts, fruit, protein bars—have something on hand when you’re out
✅ Add color – berries, baby carrots, cucumbers—fresh food boosts mood & digestion
I keep it simple, flexible, and enjoyable. Because health after 35 isn’t about rules—it’s about what works for you.

15/07/2025

02/07/2025

Client Spotlight: 3 Years Strong with Kerstin!
I’ve had the pleasure of coaching Kerstin online for the past three years. It’s been an amazing journey. Her consistency, dedication, and loyalty have been nothing short of inspiring!

When Kerstin first came to me, she had a clear vision: she wanted to build muscle, feel healthy and strong, and look more fit. All from the comfort of her own home. She was searching for an online trainer to guide her through the process and help her make real progress with strength training.

Over time, she slowly built up her home gym, starting with a basic set of dumbbells and gradually adding more equipment as she grew stronger and needed to be challenged. She has consistently leveled up, both mentally and physically.

Kerstin has been incredibly disciplined in her pursuit of looking sculpted and strong, all while maintaining her feminine, powerful physique. She shows up for herself rain or shine, busy or tired, and puts in the work, week after week, year after year.

She trains 2-3 times a week with intention, focus, and heart. Her goal has always been to continue building muscle and improving her technique in the big lifts like squats and deadlifts, and she’s done just that.

I’ve watched her form sharpen, her confidence rise, and her mindset shift to one of true strength and self-belief. The transformation is undeniable, not just in the mirror, but in her energy and attitude.

Swipe to see two photos taken three years apart: the first before she started my program, and the second now. The difference speaks volumes, stronger, more muscular, still feminine, and absolutely thriving.

Let’s hear it for Kerstin, three years of hard work, growth, and true commitment to herself and her goals. I can’t wait to see what she accomplishes next.

11/05/2025

Happy Mother’s Day Mom! To a giving, kind, and stylish Mom. An amazing cook, and always supportive! And to the Moms who are no longer with us, you are always remembered 💕