Standard Health LLC

01/24/2026

❄️ Snow’s Coming // Shovel Smart ❄️

• Warm up for 3–5 minutes (arm circles, easy squats, a short walk)
• Dress in layers so you don’t overheat
• Use a smaller shovel load (more trips, less strain)

While shoveling
• Bend at your hips and knees, not your back
• Push snow when possible; lift only when needed
• Keep the load close to your body
• Take breaks every 5–10 minutes

❤️ Heart health matters
Shoveling is a cardio spike, especially in cold air.
• Breathe steadily and don’t hold your breath
• Pace yourself (this isn’t a race)
• Stop immediately if you feel chest tightness, dizziness, or unusual shortness of breath

Trainer truth: Shoveling snow is one of the most common triggers for winter cardiac events not because people are weak, but because they rush and are lifting too heavy.

Move smart. Stay safe. And if in doubt… hire a teenager. 😉

01/14/2026

Myth: Cold weather causes muscle loss.
Truth: Less movement does.
Even in winter, your strength and balance need daily motion which involves stretching, walking, and even standing up more often. Your future self will thank you.

01/07/2026

Check out our latest blog here and stay safe this January!
Why January Is the Most Dangerous Month for Adults Over 60

Why January Is the Most Dangerous Month for Adults Over 60 and How to Outsmart It January may feel quiet and calm, but for adults over 60, it’s actually one of the most physically risky months of the year. As a personal trainer, I see it every winter with more falls, more stiffness, more setbacks ...

01/06/2026

Winter Confidence Test
Can you get up from the floor without using your hands?

Most adults over 60 can’t and that’s not a judgment, it’s a wake-up call.
Because it is directly tied to:
• balance
• leg strength
• fall recovery
• and long-term independence

Here’s the good news: it’s 100% trainable.
And winter is exactly when this matters most with slippery floors, icy sidewalks, bulky coats. What really counts is whether your body knows how to get back up.

If you want to build confidence, strength, and real-life safety (not just “exercise”), message me. I’ll show you how to train this the smart way.

12/28/2025

Holiday Mobility Reset
Feeling stiff, sore, or a little “off” after the holidays? You’re not alone. Extra sitting, travel, changed routines, and holiday treats can leave your body tight and sluggish.

Trainer truth: you don’t need a long workout to get back on track.
You need 3 intentional minutes a day.

• Gentle neck circles + shoulder rolls
• Hip openers or marching in place
• Slow bodyweight squats
• Deep breathing to reset posture

That’s it. Three minutes to remind your body, we’re moving again.
Standard Health hopes you had a Merry Christmas!

12/16/2025

How do you stay healthy this time of year for your family? Read more here!

Holiday Strength Blueprint How to Enjoy December Pain-Free and Stronger Than Ever December is one of my favorite months of the year. It’s full of traditions, laughter, late nights, and memories that stay with us long after the decorations come down. But as a personal trainer, I also see how quickl...

12/12/2025

** Personal Trainer Tip for December **
Want to avoid December weight gain without dieting?

Do: 10 minutes of strength exercises a day.
And pick 2–3 moves (squats, wall push-ups, chair sits, or dumbbell curls) and do them slowly and with control.

Why it works:
• Strength training boosts metabolism
• It protects muscle (especially during busy seasons)
• It helps your body handle holiday treats better

No meal plans. No guilt. No “starting over” in January.
Just stay strong, stay consistent, and enjoy the season.

11/26/2025

Strength training is the best gift you can give yourself.
It builds confidence, protects your bones, boosts your mood, and helps you stay strong for the people you love. No fancy wrapping needed - just the decision to start.
standardhealthllc.com

11/20/2025

Winter is beautiful… but icy sidewalks? Not so much.... As a personal trainer, here are a few simple ways to start now and stay steady on your feet:

• Strengthen your legs - try squats or mini lunges.
• Improve balance - practice standing on one leg while brushing your teeth or doing dishes.
• Walk smarter - take shorter steps, keep your hands out of your pockets, and wear shoes with good traction.

A little training now can prevent a big fall later.

11/18/2025

As the temperatures drop and the days get shorter, it’s easy to let fitness slide. But November doesn’t have to derail your routine. Read more here - https://standardhealthllc.com/2025/11/16/your-november-activity-thanksgiving-plan/

11/14/2025

Don’t let one holiday undo a month of progress!
As we head into Thanksgiving, here are a few simple tips to help you stay on track:

✔ Eat a balanced breakfast so you’re not starving by dinner.
✔ Get in a little movement in the morning - just 10 minutes helps.
✔ Have a high-protein snack before the big turkey meal to avoid overeating.
✔ Stay hydrated throughout the day because thirst can feel like hunger.
✔ Choose your favorites, not everything on the table.

10/22/2025

Read our latest blog here with some great tips for fall nutrition!

Fuel Your Fall: Seasonal Nutrition Tips Fall is one of the best times of year to refresh your nutrition and enjoy the flavors of the season. As a personal trainer, I love helping clients focus on whole seasonal foods that not only taste amazing but also support energy, recovery, and immune health as...