DAnamic U

DAnamic U dy·nam·ic
dīˈnamik/noun1.The branch of mechanics concerned with the motion of bodies 2.The forces that stimulate growth, development, or change.

🍁Accepting New Personal TrainingClients!🍁Looking to tone, strengthen, lose weight, and feel empowered?I have a few new o...
02/10/2025

🍁Accepting New Personal Training
Clients!🍁
Looking to tone, strengthen, lose weight, and feel empowered?
I have a few new openings for one-on-one personal training — available both in-studio and/or live via Zoom.
# Options for 30 or 60 minute sessions -
flexible for your schedule and goals.
# 60-minute sessions include nutritional
guidance and accountability support to help you reach your goals faster.
* Customized programs designed to help you burn fat, build strength, and stay motivated.
# Get expert coaching that meets you exactly
where you are.
* Whether you’re just starting or looking to level up, I’ll guide you every step of the way.
Spaces are limited - DM me “READY” to reserve your spot!
DAnamic U - Stronger Every Day 💪🏻

29/09/2025

Happy Monday!

🌹Perimenopause/Menopause ladies🌹

High-Protein Breakfasts for Fat Loss (30–40 g Protein)

For years, I honestly believed the answer was simple: eat less, exercise more.

Like so many women (back in the day) in my 40s-50s, I was told to keep calories low.
🥪 Toast and jam for breakfast.
⏬ Stay under 1,200 calories.
Sound familiar?

Here’s what I wish I’d learned sooner:

👉 Your body needs fuel to burn fat — especially protein at breakfast.

Starting your day with 30–40 g of protein fires up your metabolism, stabilizes blood sugar, and keeps cravings in check.

These 10 breakfasts are game-changers:


1. Greek yogurt (Two Good) + protein powder + berries — 45 g protein | 280 cal

2. 1 whole egg + 4 egg whites + cottage cheese (Good Culture) — 32 g protein | 250 cal

3. Protein pancakes (2 scoops powder + 1 egg + oats) — 56 g protein | 320 cal

4. Turkey sausage (Applegate) + 2 eggs + sweet potato — 33 g protein | 385 cal

5. Protein smoothie (powder + almond milk + almond butter) — 33 g protein | 340 cal

6. Cottage cheese bowl (Good Culture) + nuts + berries — 34 g protein | 310 cal

7. Breakfast burrito (eggs + black beans + cheese + tortilla) — 30 g protein | 380 cal

8. Protein oats (Quaker oats + powder + almond butter) — 33 g protein | 350 cal

9. Smoked salmon + cream cheese + bagel thin — 32 g protein | 290 cal

10. Protein French toast (Ezekiel bread + eggs + Greek yogurt) — 30 g protein | 320 cal

Most take under 5 minutes to make.

💥 Your metabolism isn’t slowing down because you’re heading into golden years..
It’s ADAPTING because you’re not giving it enough protein to thrive.

✨ Save this post and try one tomorrow.

🔥Weight Loss Tip of the Day🔥Most people think fat loss is only about eating less and moving more.Here’s the truth- If yo...
18/09/2025

🔥Weight Loss Tip of the Day🔥
Most people think fat loss is only about eating less and moving more.
Here’s the truth
- If your nervous system is stressed out, your body will hold on to fat no matter how hard you diet or train.
That’s why I teach my clients to pair strength training with recovery resets (like breathwork, Qigong, or even legs-up-the-wall). These techniques calm the body, balance hormones, and actually make it easier for your body to let go of fat.
# Strong training + calm recovery = sustainable
fat loss.
Don’t just burn calories. Train your body to feel safe enough to burn fat.


Qigong testimonial. Come try us out on Wednesday’s at 8 a.m. We’d love to have you! Message me to reserve your spot. ...
15/09/2025

Qigong testimonial. Come try us out on Wednesday’s at 8 a.m. We’d love to have you! Message me to reserve your spot.

Its like a standing yoga meditation class. First class is complimentary.

04/09/2025

You will be tested over and over during a weight loss journey.

You will do everything right for a week, step on the scale, and it will be unchanged.

That’s your test. Will you throw your hands up and go back to old habits or stay the course and finally choose delayed gratification?

The magic happens between your ears.

💪 New Strength Training Sessions Begin Soon!Are you ready to feel stronger, leaner, and more energized this season? 🍂 Jo...
29/08/2025

💪 New Strength Training Sessions Begin Soon!
Are you ready to feel stronger, leaner, and more energized this season? 🍂 Join DAnamic U for results-driven training that fits your lifestyle.

🔥 Choose your way to train:
• In-studio with small group coaching
• Remote live Zoom sessions
• Recordings you can replay anytime

📅 Session Length: 6–14 weeks → designed to meet your goals and your schedule.
⚡ Build muscle, burn fat, prevent injuries, and stay motivated with expert coaching + group energy.

✨ Try Before You Commit: First-time participants can enjoy one complimentary class!

👉 Message me today to reserve your spot — space is limited!

Welcome FALL!! Healthier Starbucks ⬇️⬇️⬇️1. Pumpkin Spice Cold Brew: 80kcal, 1g protein, 13g Carbs, 3g Fat• Order a gra...
28/08/2025

Welcome FALL!!

Healthier Starbucks ⬇️⬇️⬇️

1. Pumpkin Spice Cold Brew: 80kcal, 1g protein, 13g Carbs, 3g Fat
• Order a grande cold brew
• One pump pumpkin
• One pump cinnamon dolce
• Splash of half and half
• one 0 kcal sweetener packet

2. Pumpkin Chai Americano : 90kcal, 1g protein, 15g Carbs, 3g Fat
• Order a grande cold brew
• One pump pumpkin
• One pump chai
• Splash of half and half
• one 0 kcal sweetener packet
• cinnamon powder on top

Venti Caramel Macchiato: 90kcal, 1g protein, 15g Carbs, 3g Fat
• order a venti Iced Coffee
• 2 pumps of caramel
• 3 pumps of sf vanilla
• a little caramel drizzle in the cup
• splash of half & half

Sharing is caring. Post your drink with a pic below when you go!

Enjoy!! ❤️❤️❤️❤️

💪 Fall Strength Training Sessions Begin September 15!Are you ready to get stronger, leaner, and more energized this seas...
26/08/2025

💪 Fall Strength Training Sessions Begin September 15!

Are you ready to get stronger, leaner, and more energized this season? 🍂 Join my group strength training classes designed to help you:
✔️ Build muscle & tone
✔️ Burn fat & boost metabolism
✔️ Prevent injuries with proper form
✔️ Stay accountable with group motivation
✔️ Progress safely at your own pace

📅 Session Dates: September 15 – December 19
📍 In-person, small group strength training with personal one-on-one attention. Also done through “live” zoom-remote, or recordings.

✨ Try Before You Commit: New participants can enjoy one complimentary class to experience the energy and results for themselves!

👉 Message me today to reserve your spot — space is limited!

24/08/2025

INSULIN: THE FAT STORAGE SIGNAL

Think of insulin as your body’s “storage mode.”

When it spikes all day from constant snacking or carb-heavy choices, your body keeps locking fat away instead of burning it.

Foods like soda, bagels, crackers, or even so-called “healthy” snack bars keep your insulin switch flipped ON 24/7.
That’s not a slow metabolism—it’s metabolic chaos.

How to take control:

Build meals around protein + fiber

Strength train to build muscle (your best fat-burning tissue)

Stop grazing all day—ditch the toddler snacking habit

Fat loss doesn’t come from starving yourself or just eating less.

It comes from learning to control insulin so your body can access and burn stored fat.

24/08/2025

Ladies…

Your gut controls your estrogen detox.
If your digestion is off, your hormones will be too… HRT or not.

Inside your gut is a specific set of bacteria called the estrobolome—your personal estrogen-management team.

Their job is to process and help eliminate used-up estrogen. If they aren't functioning well, that estrogen gets reabsorbed, creating an imbalance that even HRT can struggle to correct.

Your hormonal harmony often begins and ends with the health of this hidden internal ecosystem.

A healthy gut can be a total game changer for hormone balance.

24/08/2025

Ladies — A SLOW METABOLISM ISN’T JUST “AGE.”

After 35, your metabolism doesn’t slow because you’re “getting old” — it slows because you lose muscle and sleep less than 7 hours.

Dieting and cardio without strength training = a straight ticket to +10 lbs a year.

Here’s what actually speeds it up:

1. Eat something bitter in the morning
Arugula, grapefruit, chicory, lemon water to stimulate bile flow and activate the liver. And your liver is the master regulator of metabolism.

2. Try to Move dinner earlier
Finish your last meal 3–4 hours before bed. Evening insulin sensitivity drops by 30–40%. Track your blood sugars and you’ll get great biofeedback to see if you can play with timing.

3. Don’t fear the cold
Just 5 minutes without a jacket in winter or ending with a cool shower in the morning activates brown fat. It burns energy to create heat instead of storing it.

4. Give your microbiome a break
2–3 times a week, leave a 14–16 hour fasting window (intermittent fasting). It lowers inflammation and makes your cells more insulin-sensitive. This is a tool to be used with a specific purpose. Don’t abuse it or your body will become more angry and confused.

5. Diversify your fiber
20 different sources of fiber weekly (nuts, seeds, veggies, berries). The richer your microbiome, the greater your metabolic flexibility.

6. Breathe deeper
Fat oxidation requires oxygen. Shallow breathing limits it and slows fat breakdown. 5–10 minutes of deep breathing daily supports your metabolism too.

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Opening Hours

Monday 06:00 - 19:30
Tuesday 06:00 - 19:30
Wednesday 06:00 - 19:30
Thursday 06:00 - 19:30
Friday 06:00 - 13:00

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FitCamp’s & One-on-One Sessions

FitCamp is 12-week weight/fat loss challenge. It is 24 different Personal Training workouts for a group of 10 or more people, in a class format. It is for all ages (20’s and up) and all fitness levels, including those who have never worked out! You work at your own pace and your own level. It combines weighted exercises with some cardiovascular exercise interval variations. It is a 45-60 minute session. FitCamp also includes: nutritional guidelines; weekly weigh-in’s and accountability; monthly body fat testing; group support; motivation and encouragement; on-call telephone or text counseling; lifestyle modifications; and fat loss education.

One-on-One “In-home” Sessions are designed for your personal fitness goals by a Certified Personal Trainer. There are 30 minute and 60 minute sessions to choose from and are done in the convenience of “your” own home. The 60 minute sessions include: nutritional guidelines; personalized workouts; weekly weigh-in and body fat analysis for accountability; on-call telephone or text counseling; and education in fat loss and lifestyle modifcation/management.