FitHive Fitness & Nutrition, Gurley, AL (2025)

07/05/2025

15 reasons to take care of fascia and join my team!

My Fascia Module is coming! There is so much I want to be sure I cover so I am behind finishing it up!!!

📣 1/1 Virtual & Hybrid Clients, you’ll have access to a deep dive into fascia, how to get it healthy, best tools and techniques, and I’ll be adding a fascia program to your content that you can add onto any training or rest day! 🎉

15 Science-Backed Fascia Facts (From NCBI & Clinical Literature)

1. Fascia is a continuous connective tissue system that spans the entire body—wrapping muscles, nerves, vessels, and organs.

2. It plays a critical role in biomechanical support and force transmission, not just structural containment.

3. Fascia is composed of collagen, elastin, and ground substance—allowing both strength and flexibility.

4. There are three primary fascial layers: superficial (under the skin), deep (around muscles), and visceral (around organs).

5. Deep fascia is dense, fibrous tissue that forms compartments, sheaths, and aponeuroses—supporting muscle function and preventing friction.

6. Fascia contains a high density of sensory receptors, especially for proprioception, pain, and interoception (your sense of internal state).

7. Fascial dysfunction or restriction is associated with myofascial pain syndromes, which can mimic or exacerbate other conditions.

8. Fascia is involved in lymphatic and immune functions—acting as a conduit for fluid flow and inflammatory signaling.

9. Trauma, overuse, or immobility can lead to fascial thickening, adhesions, or fibrosis—reducing mobility and increasing pain.

10. Fascia can adapt and remodel in response to mechanical stress—such as stretching, exercise, or manual therapy.

11. Myofascial release and fascial stretch techniques have been shown to improve flexibility, reduce pain, and support muscle activation.

12. The fascial system is highly vascularized and innervated in certain areas—making it a source of referred or chronic pain.

13. Fascial continuity means that tension or dysfunction in one area (like the foot) can affect distant regions (like the neck or shoulder).

14. Fascia may play a role in postural alignment and movement coordination, affecting athletic performance and injury risk.

15. Emerging research connects fascia to emotional regulation and stress response, due to its deep integration with the nervous system.

https://www.canva.com/design/DAGpzSD24Cw/OB36ds5c8mDhqQ4Qe7L8LA/edit

02/29/2024

I’m not here to tell you that you should never again enjoy a treat with “added or processed” sugar BUT I would like for people to stop comparing candy bars to fruit :) They are not the same!

Processed sugars and natural sugars can have different impacts on blood sugar levels and metabolism so let’s talk about some impacts…

- Absence of Fiber: Natural sugars found in whole fruits and vegetables are accompanied by fiber, which slows down the digestion and absorption of sugar, leading to a more gradual increase in blood sugar levels. Processed sugars, found in sweets and processed foods, lack fiber, resulting in rapid spikes in blood sugar and insulin levels.
- Nutritional Content: Foods containing natural sugars typically also contain vitamins, minerals, and antioxidants, which contribute to overall health and can help mitigate the negative effects of sugar on metabolism. Processed sugars provide “empty calories” without these beneficial nutrients, potentially leading to nutrient deficiencies and metabolic issues.
- Fructose Content: Processed sugars, especially high-fructose corn syrup, often have a higher fructose content than natural sugars. Fructose is metabolized differently from glucose, primarily in the liver, and in excess, it can lead to liver fat accumulation, insulin resistance, and increased risk of metabolic syndrome.
- Glycemic Index: Natural sugars in whole foods tend to have a lower glycemic index (GI) than processed sugars. This means they cause a slower, more gradual rise in blood sugar and insulin levels, which is beneficial for metabolic health and can help prevent insulin resistance.
- Impact on Hunger and Satiety Hormones: Natural sugars, because of their fiber content and the presence of other nutrients, can help promote feelings of fullness and decrease overall hunger. In the flip side, processed sugars can disrupt the balance of hunger and satiety hormones, like ghrelin and leptin, leading to increased appetite, overeating, and weight gain.

So, can we stop saying that sugar is sugar when it comes to comparing candy to fruit… It’s not the same and glycemic index ratings do matter :)

02/26/2024

Mistakes Matter!

I could delve into an entire book about how this concept applies to every aspect of life, but I’ll just highlight a few key points instead:

• Mistakes ground us and foster resilience.
• They spark challenges, which can lead to meaningful change.
• They imprint lessons, setting new standards for us.
• Overcoming challenges and growing from them builds our confidence.
• They improve our judgment and increase our awareness.

I could go on with twenty more reasons… The essence is, without mistakes, there’s no room for improvement, and without improvement, growth does not exist.

Regrets are lessons that shape us, laying down a stronger, more reliable foundation. Don’t fear challenges—embrace them. And remember, the “mistakes” you encounter are crucial steps toward becoming the best version of yourself!

02/23/2024

Something I drill into my clients is the importance of awareness!
You should be intentional with everything you do and aware of everything you do and why you are doing it!

Awareness encourages us to pause and consider the benefit/reward of the decision we are about to make! Does this decision have impact and if so can I choose a more positive impact?

Imagine you’re facing a challenging workout or considering skipping it because you’re just not ‘feeling it’ today. In that moment, the decision to skip might bring instant relief. However, by focusing on how you want to feel afterward—accomplished, energized, proud—you might find the motivation to push through.

Sometimes those “in the moment” decisions or the “it’s just one” decisions are the exact things working against us. Those are the things stealing our energy, impacting sleep, spiking our blood sugar, killing our metabolism, etc…

This mindset can be applied to all areas of life, from fitness and nutrition to relationships and career choices. It’s about aligning our actions with our goals and the kind of life we want to live. By making decisions based on how we want to feel in the future, we take control and we build our experiences and habits to be more fulfilling and aligned with our goals!

So, next time you’re faced with a decision… Be intentional with your choice! Ask yourself… How do I want to feel tomorrow, next week, or a year from now? Let that vision guide your choices, and watch as you build habits that compliment the life you want to live and goals you want to achieve!!

02/22/2024

I can feel the heat from this post and see all the eye rolls as I am typing this….
*If Ozempic or any other prescribed medication has changed or saved your life this post is not for you! I have seen people have great success and I understand there are needs…. I have even recommended this route to some BUT I do not take it lightly!

For everyone else…. Relying on medications for weight loss or other non-prescribed uses promotes an all-or-nothing mindset, overshadowing the value of discipline and gradual, sustainable changes. Quick fixes can lead to unrealistic expectations, disappointment, and a cycle of unhealthy behaviors. Not to mention the underlying impacts it can have to your health longterm!
Just “getting skinny” is not the answer… if it jumpstarts a new lifestyle, that’s excellent, but most likely it will fade if you are not making longterm changes to your lifestyle.

Instead…

• Experiment with different forms of physical activity, dietary changes, and awareness practices to find what feels best for your body and lifestyle. You are unique and you will have a unique journey! Set realistic goals, this is a marathon not a sprint.

• Focus on small, manageable changes that you can maintain long-term, rather than seeking immediate results that are hard to sustain. Substitute don’t eliminate! Don’t deprive yourself!

• Work with healthcare professionals or health coaches to create a plan that addresses your needs, goals, and any medical conditions, without resorting to unnecessary medications. Accountability goes a long way when you are creating change. It won’t happen in 1 day or 1 month! You’ll have highs and lows! You’ll fall off but you need someone with you telling you that falling isn’t a failing… it’s part of the process!
Every time you fall and get back up you are adding another brick to your new foundation and the more you get back up the stronger that foundation becomes until eventually you’ve built new standards and healthier norms :)

02/21/2024

Myth 1: Keto is just a high-protein diet:
A common misconception is that the ketogenic diet is high in protein. In reality, it’s a high-fat, moderate-protein, and very low-carbohydrate diet. The focus is on fats, which should constitute about 70-80% of daily caloric intake, with protein at about 20-25%, and carbs limited to about 5-10%. It is still about portions and balance.

Myth 2: You can eat unlimited amounts of fat:
Keto emphasizes fats, the idea isn’t to consume fats in unlimited quantities. Calories STILL matter, and eating more calories than you burn can lead to weight gain. The key is to eat enough fat to feel satisfied and fuel your body without overindulging.

Myth 3: Keto eliminates all carbs:
Not all carbs are banned on keto…. You are just significantly restricts them to typically under 50 grams per day. This means you can still enjoy certain low-carb vegetables, nuts, and dairy. The goal is to eliminate high-carb foods like grains, sugars, and starchy vegetables, not all carbohydrate sources. Think fruits and vegetables when you think carbs :)

Myth 4: Keto results in nutrient deficiencies:
Some believe that the restrictions of keto lead to a lack of nutrients. While it’s true that limiting certain food groups can reduce intake of some nutrients, a well-planned keto diet includes nutrient-dense foods like leafy greens, fatty fish, and nuts, which can provide essential vitamins and minerals.
Again, it’s about balance!

Myth 5: Keto is a quick fix for weight loss:
Keto is not just a short-term diet; it’s a lifestyle change. While many people experience quick weight loss initially, sustainable results require long-term commitment and adjustments to dietary habits. Keto is about changing how your body fuels itself, not just shedding pounds quickly.

Keto can be a great lifestyle if you are properly following a healthy keto diet BUT most people do not! Most people are eating the wrong fats, eliminating complete food groups and nutrients, and setting themself up to fail NOT TO MENTION killing their metabolism!

Nutrition does not have to be stressful, hard, or depriving…
Learn and focus on balance and how to properly fuel YOU!

02/20/2024

Need a hobby? Health and Fitness can be your hobby and it’s a hobby that will love you back!

It’s a passion, a lifestyle, a community, and it can change your life :)

Your journey is unique to you! It won’t look like mine nor should it! You create the better life that fulfills you! It’s not keto, vegan, zero sugar, no sweets, no pizza, no tacos! It’s balance and understanding!

Discipline is required but eliminating foods you love is not :)

02/14/2024

Need a leg day! This one will make or break you if done correctly! I was limping out of the gym Monday!

Don’t be shy with the weight and if you don’t feel it then you are cheating yourself!

01/30/2024

🌟 6-Week Nutritional Challenge Starting Feb 4th! 🌟

Are you ready to transform your nutrition and fitness habits? This is your chance! Message me for information on joining the FitHive team!!
Personal Nutrition only coaching starts at $45/month! Personal Nutrition/Fitness coaching starts at $65/month!

🥗 Why Join?

• Exclusive to Personal Clients: Haven’t joined yet? Now’s the perfect time!
• Access to MacroStax Nutritional App & Personal Fitness App: Tailored to your needs!
• Accountability & Coaching: Guided support every step of the way.

🏆 Win Amazing Prizes!

• 1st Place: A brand new Walking Pad!
• 2nd, 3rd, and 4th Places: Exciting goodies await!

This 6-week journey is more than a challenge; it’s a lifestyle change. Ready to make a difference? Let’s do this together! 💪

FitHive Fitness & Nutrition

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