One Body Fitness with Erica, Burleson, TX (2025)

12/22/2025

🎄✨ HO HO HOLD MY DUMBBELLS! ✨🎄

It’s time to sleigh your workout, fam 💪🎅
I’ve created a 12 Days of Christmas Dumbbell Workout that’s festive, FUN, and guaranteed to leave you feeling strong—not stuffed 😉

🎁 What to expect:
🔥 Full-body burn
🎶 Ladder-style workout (just like the song!)
⏱️ ~45 minutes
🏠 Dumbbells only – do it at home or the gym

Each “day” adds a new move… and yes, it gets SPICIER as you go 🌶️
Pro tip: pace yourself, sip water, and don’t forget to breathe when those later days hit 😅

🎄 Coach’s Challenge:
Complete all 12 days without quitting and tag me when you’re done — I wanna cheer you on 🙌

Remember: you don’t need to earn your holiday treats… but feeling strong heading into Christmas? That’s a gift 🎁💚

Let’s move, sweat, and sleigh together ❤️💪

👇 Grab the workout & get started!

12/18/2025

If you don’t intentionally train your body in your 40s and 50s, you are quietly deciding how independent you’ll be in your 60s and 70s. This isn’t about vanity or six-packs — it’s about freedom.

🧠 Here’s the reality:
After age 30, we lose muscle mass every decade if we don’t challenge it. By your 60s, that loss can mean:
• Struggling to get up from the floor
• Needing help carrying groceries
• Joint pain that limits daily movement
• Increased fall risk and slower recovery

💪 Strength training is insurance for your future self.
Building muscle and mobility now helps you:
• Protect your joints 🦵
• Maintain balance and coordination ⚖️
• Keep your metabolism and bone density strong 🦴
• Stay active, confident, and self-reliant 🚶‍♂️🚶‍♀️

🏃‍♀️ Cardio keeps your heart young, but strength keeps you independent.
You don’t need extreme workouts — you need consistent, smart movement:
✔️ Resistance training
✔️ Mobility and flexibility work
✔️ Core and balance training

⏳ The goal isn’t to live longer — it’s to live better.
The workouts you skip today become the limitations you face later. Start training now so your 70-year-old self can stand tall, move freely, and live life on your own terms 🙌

12/03/2025

Some of the hardest weeks of the year for us as women are right here… the holidays. 🎄
Between shopping, cooking, hosting, traveling, taking care of everyone else’s needs, and trying to soak in time with our families… our own health and fitness are usually the first thing we put on the back burner.

I’ve been a personal trainer for over 20 years, and even I feel the shift this time of year. My routine gets thrown off. My sleep isn’t perfect. The sweets are everywhere. And sometimes the couch looks way more inviting than the gym. 😅

But here’s the truth I always come back to — it’s not about being perfect. It’s about staying consistent.

You can enjoy the magic of the holidays and take care of yourself at the same time:
✨ Go on family walks after big meals
✨ Do a 25–30 minute strength workout in the morning before the day gets hectic
✨ Drink plenty of water before indulging
✨ Fill half your plate with protein and veggies
✨ Choose one special treat, not five
✨ Get back on track at the next meal instead of “starting Monday”

It’s not about restriction.
It’s about balance, boundaries, and choice.

And trust me when I say — your future self will thank you for every small win you stack up during this season. Strong, energized, confident, and heading into the new year without the “reset regret.”

If you’ve been thinking about getting serious again (or staying consistent for the first time in a long time), I currently have a holiday training package offer that saves you $100 – and yes, it is an incredible value for what you receive.

🎯 Comment the word: MORE below and I’ll send you the details on how to take advantage of the savings and lock your spot in before the new year rush.

Let’s finish this year strong — together. 💪🎄

08/22/2025

💪 Ladies, let’s talk creatine (aka the supplement most women overlook but absolutely shouldn’t 👀).

Here’s the deal:
✨ It’s not just for bodybuilders.
✨ It helps boost strength, muscle tone, AND brain power.
✨ It can even support energy during workouts so you don’t feel like collapsing halfway through those squats.

Think of creatine as your “backup battery pack” 🔋—it fuels your muscles so you can push harder, lift heavier, and get more out of your workouts. And no, it won’t make you look bulky (unless you accidentally start bench pressing cars 🚗😂).

I can tell you I’ve seen women hit new PRs, recover faster, and feel more confident in their strength once they start adding creatine to their routine. It’s one of the most researched supplements out there, and the results speak for themselves.

So, ladies—don’t let the guys hog all the creatine jars on the shelf. Grab one for yourself, and let your muscles (and brain) thank you later. 🏋️‍♀️✨

08/17/2025

🍗 Dinner stress solved. 🥦

I put together a 5-day dinner meal prep plan that’s high protein, has healthy carbs, and doesn’t take a ton of ingredients or cooking.

Think garlic chicken with sweet potatoes, turkey taco bowls, beef and zucchini skillet, chicken parm, and pork chops with Brussels sprouts. Simple, filling, and totally doable.

The best part? One grocery list, batch cook once, and you’re set for the week.

Want the plan? Comment “YES” and I’ll send it your way.

08/12/2025

As a mom and a professional personal trainer, my son has always called our place an “ingredients house” 🏡🥦 — meaning… we don’t have a ton of ready-to-eat junk food lying around. Nope. If you want something here, you’re probably gonna have to make it yourself. 🤷‍♀️💪

What’s in an ingredients house?
✨ Fresh fruits & veggies 🫐🥕
✨ Eggs, oats, nut butters 🥚🥜
✨ Greek yogurt, lean proteins 🍗
✨ Herbs, spices & healthy oils 🌿🫒
✨ Nuts, seeds, whole grains 🌾

What’s NOT taking up space here?
🚫 Sugary sodas
🚫 Chips & cookies that vanish in one sitting
🚫 Pre-packaged “mystery ingredient” meals

Basically — we stock the building blocks for real food so meals are nourishing, not just filling. That means we only buy “treats” occasionally, and when we do… they’re intentional. 😏🙌

So yeah… my son might complain when he wants snacks and all we’ve got are blueberries, hummus, and almond flour — but when you live in an ingredients house, you’re building health from the ground up. 🏋️‍♀️💚

08/10/2025

🚫🍷 The Ugly Truth About Alcohol & Your Fitness Goals 🍷🚫

Ladies, I’m about to spill the real tea—and it’s not the kind you sip at happy hour. If you’re wondering why your progress has stalled… that “just one glass” might be the culprit.

Here’s what alcohol really does to your fitness growth:

💤 Slows recovery – Your muscles can’t rebuild properly when your body is busy processing toxins.
🔥 Kills fat-burning mode – Your body will burn off alcohol before touching your stored fat.
💧 Dehydrates you – Which means weaker workouts, less endurance, and a sluggish metabolism.
💪 Blocks muscle growth – Protein synthesis (aka muscle building) takes a major hit after drinking.
🛑 Hormone havoc – Messes with estrogen, testosterone, and cortisol—aka your body’s balance for strength & fat loss.

💡 So… can you still have a drink?
Yes, but treat it like dessert—not a daily habit. Here’s how to sip smart:
✨ Limit it to 1–2 drinks MAX in one sitting.
✨ Keep it to once every 2–4 weeks if you want real progress.
✨ Choose lighter options like a glass of wine, champagne, or vodka soda—skip the sugary cocktails.
✨ Hydrate before, during, and after to protect your performance.

You can train hard, eat clean, and still sabotage your results with too many “just one nights.”
💯 Your goals deserve better than what’s at the bottom of that glass.

It’s not about never having fun—it’s about knowing the cost and choosing what’s worth it. 🥂➡️💪

06/13/2025

Listen… when your granddaughter gives you this look with yogurt on her face, you know she means business. 😠😂
Whitley Sage is clearly not impressed that some of y’all are going into the weekend without a plan for joy, movement, or snacks.
(Girl’s already got her priorities straight! 💪🍓)

As her Gigi—and a personal trainer—I’m here to back her up:
👉 Move your body
👉 Fuel it well
👉 Laugh a lot
👉 And give yourself some grace

You’ve made it through the week, and that’s no small thing. Show up for you this weekend in whatever way feels best—whether that’s a walk in the sunshine, a good sweat session, or cuddles and yogurt with your people. 💕

Happy Friday from both of us! 🩷👟💥

05/27/2025

Let’s talk about the “slim shot” 💉—aka GLP-1 meds like Ozempic, Wegovy, and Mounjaro. Can you tell if someone is on it? Maybe… but also, maybe not.

As a trainer, here’s my honest take: I’ve seen clients lose weight through all kinds of methods—nutrition shifts, lifting, cardio, stress management, AND yes, medications like these. Some people drop pounds rapidly and appear leaner in the face, or lose muscle tone if they’re not strength training 💪🏽. But not everyone who loses weight quickly is taking a shot, and not everyone on the shot is even losing weight yet.

👀 So how can you really tell? You can’t. And frankly, it’s none of our business unless someone chooses to share.

What IS my business is helping you stay healthy while you’re on any wellness journey—shot or not. So if you ARE taking the slim shot (and no shame if you are!), here’s what I recommend:

✅ Prioritize protein – GLP-1s suppress hunger, which means you might eat too little. Your muscles still need fuel!
✅ Strength train – Resistance workouts prevent that dreaded “skinny fat” look and protect your metabolism.
✅ Hydrate & move – These meds can slow digestion. Walking after meals and drinking water can help.
✅ Check your labs – Stay in touch with your provider. B12, muscle enzymes, thyroid levels, etc., all matter.
✅ Listen to your body – Nausea and fatigue? Don’t power through. Modify your movement and nourish yourself gently.

✨ Whether you’re using medication, lifting heavy, or healing your habits one day at a time—you deserve support, not shame.

Let’s create space where all journeys are valid. Just don’t skip the strength training 😜💪

03/01/2025

Woke up this morning, stared at the ceiling, and seriously considered staying in bed. But then I remembered—movement is medicine. 💪✨

At 45, I don’t bounce out of bed like I did at 25, but I do know that even a simple workout makes a huge difference. It’s not just about hitting fitness goals; it’s about feeling good in my body, clearing my mind, and setting the tone for the day. 🚀

So, I got up. I moved. And guess what? I feel so much better than I would have if I stayed under the covers. 😏

If you’re debating whether to move today—just start. Walk, stretch, lift, dance, something. Your body will thank you. 💃🏽

Drop a 💪 if you’re getting your workout in today!

02/07/2025

✨Ladies, It’s Time to Put YOU First!✨

Are you tired of feeling sluggish, unmotivated, and stuck in the same routine? I’ve been there—and I know how hard it can be to make yourself a priority. But here’s the truth: your health isn’t just about looking good—it’s about FEELING amazing, inside and out!

At One Body Fitness, I help busy women like YOU build strength, boost energy, and create lasting healthy habits—WITHOUT spending hours in the gym or giving up your favorite foods. Because let’s be real… life’s too short for boring workouts and bland meals!

This weekend, don’t just “get through it.” THRIVE through it! 💪✨ Stay active, nourish your body, and remember: you only get ONE BODY—treat it like it’s priceless!

🔥 Ready to start your journey? Let’s chat! Your strongest, healthiest self is waiting.

📩 DM me to get started!

01/03/2025

💪 Fitness Goals for Women 40+ 🌟

Hey, busy ladies! 💕 Let’s talk about the real fitness struggles we face as we hit midlife—and more importantly, how to conquer them! 🎯

Here’s what most women 40+ tell me they need help with:

1️⃣ Boosting Energy Levels:
Between work, family, and life, fatigue can feel constant. The fix? Strength training 🏋️‍♀️ + balanced nutrition 🥗. Building muscle helps boost metabolism and keep you energized!

2️⃣ Losing Stubborn Fat:
Hormonal changes make it harder to shed fat, especially around the midsection. Incorporate HIIT 🏃‍♀️, resistance bands, and consistent movement to combat this.

3️⃣ Feeling Strong & Confident Again:
We lose muscle as we age, but strength training isn’t just for athletes! Add dumbbells or bodyweight exercises 3x a week to feel empowered and capable. 🌟

4️⃣ Prioritizing ME Time:
Life gets BUSY. But you can’t pour from an empty cup ☕. Schedule just 30 minutes a day for yourself—it’s a non-negotiable self-care act.

5️⃣ Staying Motivated:
It’s easy to start, but harder to stay consistent. That’s why having a supportive group 👯‍♀️ or trainer to guide you is key to staying on track.

💬 Which of these resonates with YOU the most? Let’s crush these goals together!

One Body Fitness with Erica

12/22/2025

12/18/2025

12/03/2025

08/22/2025

08/17/2025

08/12/2025

08/10/2025

06/13/2025

05/27/2025

03/01/2025

02/07/2025

01/03/2025

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