TekeFitness

09/05/2025

Progressive overload is the foundation of strength and muscle growth. Without it, your body adapts, plateaus, and stops changing. With it, you keep moving forward—getting stronger, leaner, and more capable over time. 💪🏼

The most common way people think about overload is adding more weight. And yes, that works—but it’s not the only way, and it’s not always the smartest first step. 🤔

Here are 6 ways you can progressively overload your training:
1️⃣ Increase weight (only once your form is solid).
2️⃣ Increase reps (endurance first, strength second).
3️⃣ Increase sets (more volume = more stimulus).
4️⃣ Decrease rest times (push muscles to adapt with less recovery).
5️⃣ Try exercise variations (new grips, angles, or movements keep muscles guessing).
6️⃣ Add bodyweight challenges (pull-ups, push-ups, dips—all scalable).

If you read this far, here’s a bonus technique I’ll be covering in an upcoming reel…

✨ Isometric holds
This is when you hold a muscle under tension without moving—like pausing halfway through a squat, holding a plank, or stopping at 90° in a bicep curl. Isometrics fire up stabilizers, build endurance, and strengthen your sticking points. Even 10–20 seconds can make a big difference.

Why does it matter anyway?
Your body is designed to adapt. That’s why progressive overload works—it surprises your system with just enough new challenge to grow, without tipping into injury.

When I first started training, I thought progress meant “just lift heavier.” But once I stepped into bodybuilding and worked with a coach, I realized growth comes from balancing all these methods. 🏋🏼‍♀️

Here’s an example:
Last year, I was doing 8 exercises for 4 sets with ascending reps. This year, 5 exercises for 5 sets with descending reps. The formula shifts—but the principle stays the same.

This is also why having a coach matters. You can spend years spinning your wheels like I did—or you can follow a personalized plan that emphasizes form, recovery, and gradual progression.

❤️ Save this post for later so you always know different ways to progress in the gym!

09/04/2025

09/03/2025

If I got a dollar for every time a guy said something derogatory about a girl having muscles or for every time a female client said, “I don’t want to get bulky,” I could buy something really expensive.

Let’s dive into the first post of the ‘Myth vs. Fact’ series I’ll be doing through each theme of my posts.

MYTH: “Lifting weights makes women bulky and manly.”
FACT: Strength training builds lean muscle, increases metabolism, supports bone density, and helps you tone up faster and more effectively than cardio alone.

Here’s the truth: 👇
Bulky muscles don’t just “happen.” They require years of intentional eating in a calorie surplus, progressive overload with heavy training, and often, supplementation. For most women, lifting weights will give you:
✨ A stronger, more athletic body
✨ Improved posture and confidence
✨ Better fat-burning potential (even at rest)
✨ Protection against injury as you age

A long time ago, I used to believe this myth too—and it kept me from touching the weight rack. But once I embraced strength training, especially to improve my sport performance at the time I began, everything about my body and confidence shifted.

So here’s your reminder: picking up the weights won’t make you bulky. But it will make you strong, resilient, and empowered. 💪🏼

👉 What’s a fitness myth you used to believe?

08/22/2025

💬 Momentum looks different for everyone.

For one client, it meant finding a way to move safely while working through hip pain. Motion is lotion—and when done right, exercise can actually help support injury recovery by increasing blood flow and strength in surrounding muscles.

For another, it was accountability. You can read every article and watch every video, but if you don’t have the structure, the support, and the responsibility to show up—progress stalls. Coaching provides that anchor.

And for another, the biggest game-changer was dialing in nutrition. Progress isn’t just about workouts—it’s about what happens in the kitchen. I know this firsthand. I lifted for nearly a decade, but until I took nutrition seriously, my results plateaued. Once I did, everything shifted.

✨ Momentum isn’t one-size-fits-all.
Sometimes it’s injury rehab.
Sometimes it’s accountability.
Sometimes it’s nutrition.
But at its core—it’s always about moving forward.

💫 Ready to find your version of momentum?
Send me a DM today, and let’s get you coached into clarity, consistency, and results.

08/18/2025

We all want progress to look like the top line—straight, smooth, predictable. 📈

But in reality? It looks a lot more like the bottom line: looping through doubt, failure, restarts, and those moments where you feel completely lost. 😵‍💫

That was me for nearly a decade. From 2014 to 2024, I tried to do it on my own. I had been part of teams with coaches before, but because I wasn’t their only focus and because of some not-so-great experiences, I convinced myself I could do better solo. And to be fair, I did figure out a lot. I learned from sports, from trial and error, from the internet… but there was still so much I couldn’t quite grasp alone.

It wasn’t until last year, when I finally worked with a coach who saw me and built a plan personalized to my goals, nutrition, recovery, and even injury prevention, that everything shifted. Suddenly the loop-de-loops weren’t as drastic. Progress was steady. For the first time in 10 years, I felt unstoppable momentum. 🤯

Here’s the truth 👉 the “messy middle” is part of the process, but it doesn’t have to stay messy forever. Coaching is what turns the chaos into clarity.

🚀 Ready to stop looping and start moving forward?
Send me a DM and let’s get you the personalized coaching you deserve. 📲

05/07/2025

🌟 Client Spotlight: Sabrina’s Six-Week Challenge Journey 🌟

When Sabrina joined my six-week challenge, she was ready to rebuild healthier habits after a year away from exercise. What drew her in?

“It was easy to commit to six weeks.”

Since starting, she’s noticed big changes:

“Exercise has always been a stress reliever, and now I have more energy, I feel healthier, and I’ve got more of a routine.”

What made the biggest difference?

“The accountability—tracking my food and workouts and seeing the stats. That kept me motivated.”

One unexpected win?

“Realizing that a 20-minute run was more attainable than pushing for two miles. It felt more doable—and even my kids could join in!”

What would she tell someone on the fence?

“If I can do this with my busy schedule, anyone can. Having a coach or companion makes it so much easier.”

Sabrina described working with me as inspiring and relatable—and now she’s tackling her next big goal: running 43 miles this month! 🏃🏼‍♀️💨

👉 Drop a “Crush it!” or “Go Sabrina!” in the comments to cheer her on. Let’s flood her with good vibes—community support matters! 💞

If you’re curious about stepping into your own next level, I offer 3-, 6-, and 12-month 1-on-1 coaching programs designed for long-term, sustainable transformation. Not sure if you’re ready to commit? Start with a 1-month trial to experience what coaching in my app feels like—no pressure, just progress. 💪

04/29/2025

Some days, strength isn’t about how much you lift or how far you run.

Some days, strength looks like staying when you want to numb.
Feeling everything without trying to fix it.
Choosing to be present—even when it’s hard.

Today was one of those days for me.

I didn’t numb.
I didn’t run.
I didn’t go back to old habits.

I stayed.
I listened.
I let the river move beside me, the birds sing over me, the sun eventually break through the heavy clouds—and I let God meet me right where I was.

And that mindfulness? It led me to discernment.
Because sometimes a workout is exactly what helps me process my emotions—
and sometimes, it’s wiser to pause.

True strength is knowing the difference.
It’s not about skipping or slacking—it’s about learning when to pivot with purpose.

So tonight, I chose recovery.
I chose reflection.
And I’ll return to training tomorrow with more intention—not less.
Because I’ve already invested.
I’ve already built consistency.
And tonight, I chose to trust that.

This is mindfulness.
This is strength.
This is part of the journey—in fitness, in healing, in life.

Progress isn’t always measured in reps and sets.
Sometimes it’s measured in patience, presence, and faith when everything inside you wants to quit.

You’re not failing if you feel slow, or stuck, or small.
You’re growing—sometimes at the roots, where no one can see yet.

Stay with yourself.
Stay with the process.
Stay with hope.
Stay with your commitments.

04/26/2025

A successful fitness journey doesn’t start in the gym—it starts in your mindset. 🧠

These 5 steps are the foundation not just for building strength, but for building a life you’re proud of:
👁️ Self-Awareness — Know your strengths. Own your growth areas.
💪 Vision Setting — Create a clear picture of the life and body you want.
📝 Strategic Planning — Build a plan that actually matches your goals.
🏋🏼‍♀️ Ex*****on & Adaptability — Take action — and pivot when needed.
🌱 Reflection & Growth — Look back. Learn. Level up. Repeat.

As a coach, this is where I spend the most time with my clients—not just handing over workouts, but helping you develop the mindset and momentum to live this change.

Even as the weather warms up and life gets busier, having a coach gives you the structure, accountability, and strategy to keep making progress—in AND out of the gym. (I have a coach too—because even coaches need coaching to rise higher!)

You don’t have to figure this out alone. You just have to take the first step.

What activities do you have planned these next several months? Let’s make sure you feel strong and confident stepping into every moment.

If you’re ready to build your strongest season yet, DM me and let’s get it going!! 👏🏼

04/16/2025

A beautiful life isn’t stumbled into.
It’s built—moment by moment, choice by choice.

It’s grown through discomfort, through whispered prayers, through days when it would’ve been easier to check out… but you chose to lean in instead.

It’s not rationalized or rushed into.
It’s felt.
It’s chosen.
Over and over again.

And when setbacks come (because they always will), they don’t mean you’re starting over.

They mean you’re being asked to re-center.

So the next time life hits hard—pause.
Breathe.
Check in with your thoughts before reacting to them.

Use your awareness as a tool:
“What’s this moment teaching me?”
“Can I meet myself with compassion instead of criticism?”

Because mindfulness in the mess is where your power really lives.

You’re not broken. You’re building.
And growth rarely feels graceful in real time—
but it is worth it.

And so are you.

04/14/2025

Healing over Everything