Sposato Fitness

Sposato Fitness Certified Personal Trainer & Nutrition Coach | Helping men & women 40+ reclaim strength, energy, and confidence through smart training and real-food nutrition.

You’ve been told this for years…Let’s fix it 👇High reps and light weights may make you tired…but they won’t necessarily ...
05/08/2026

You’ve been told this for years…

Let’s fix it 👇

High reps and light weights may make you tired…
but they won’t necessarily change your body.

Women were taught to fear heavy weights…
and it’s exactly why so many feel stuck.

“Toning” doesn’t come from endless light reps.
It comes from creating enough stimulus for muscle to adapt and grow.

More muscle =
✔️ Better metabolism
✔️ Stronger body
✔️ Better shape
✔️ More confidence

Stop chasing the burn.
Start building the muscle. 💪



The goal isn’t to burn more. It’s to build more. • Strength training = lean muscle + metabolic support • Strategic cardi...
05/07/2026

The goal isn’t to burn more. It’s to build more.
• Strength training = lean muscle + metabolic support
• Strategic cardio = tool, not the foundation
• Recovery = hormone regulation

“You don’t need more sweat—you need more strategy.”

05/07/2026

Here’s what men need to know about menopause:

1. She’s not sleeping
- lower progesterone is causing her not to be able to relax at night. Night sweats and waking up at 3 am like clockwork aren’t helping either

2. She still loves you
- Her mood may make her seem distant and she probably has no libido so she pushes you away. Not because she doesn’t love you. She’s processing a lot

3. Menopause is not an excuse
- It’s chaotic and irrational and emotional

4. The stress is overwhelming
- there’s not enough estrogen to balance the stress so overwhelm is easy to get to. If you think she’s overwhelmed it’s probably too late. She’s been that way for awhile

5. Don’t go to war over the thermostat
- she’s burning up from the inside out and can’t control it. Get a jacket

6. Doctors are not trained to support her.
- she may got to many doctors. She’ll get answers that she just has to deal with it or there’s nothing wrong in your lab work. She’s not making it up. She doesn’t feel like herself and feels like she’s losing her mind

7. She wants to talk to you about menopause
- let her talk and be there for her. It’s hard to understand what’s going on when she doesn’t even know.

If you have questions, ask her.

Or have her make a free consultation with me.

She’s not broken

Stop chasing smaller.Start building stronger.This summer isn’t about less…it’s about MORE strength, MORE energy, MORE co...
05/06/2026

Stop chasing smaller.
Start building stronger.

This summer isn’t about less…
it’s about MORE strength, MORE energy, MORE confidence.

💪 The Sposato Method was designed for THIS.

Comment “SUMMER” and I’ll send you details.

Most women do not lift weights because they don’t want huge muscles. But yet they want to be toned. Most women can’t g...
05/06/2026

Most women do not lift weights because they don’t want huge muscles. But yet they want to be toned.

Most women can’t get huge muscles and in order to get toned you have to build muscle

Too many people lose function not because of illness, but because of slow muscle loss. It begins in your 30’s

Strong muscles regulate blood sugar, support bone, make you less likely to fall and far more likely to recover if you do.

A fall that break a hip is one of the hardest injuries to come back from.

2 or 3 sessions a week.

You are not lifting for the mirror

You are lifting for the next 30 years

Stop chasing smaller.Start building stronger.This summer isn’t about less…it’s about MORE strength, MORE energy, MORE co...
05/05/2026

Stop chasing smaller.
Start building stronger.

This summer isn’t about less…
it’s about MORE strength, MORE energy, MORE confidence.

💪 The Sposato Method was designed for THIS.

Comment “SUMMER” and I’ll send you
details.

05/05/2026

Is your digestion less than stellar?

Do you have indigestion often?
Bloating?
Constipation?
Belching?

This may be a sign your gut may need some healing?

Having gut inflammation may be the source of weight loss issues, mood inconsistency, immune system weakness, and lack of vitamin and nutrient absorption

Here’s a couple things you can do every morning to start you day with some gut healing:

Warm water with lemon 🍋
- hydration help to start gut motility and lemon stimulates bile production and stomach acid

L-glutamine
- helps to start healing the gut lining

Breakfast
- no coffee on an empty stomach
- 30 grams of protein, gluten free and sugar free

Comment “ gut” for my 5 day gut reset for more help

Margaritas optional, strength necessary.
05/05/2026

Margaritas optional, strength necessary.

Small muscle gains = big metabolic winsAdding 1.5 to 3 lbs of muscle can boost your insulin sensitivity by 20 to 30%!Tha...
05/03/2026

Small muscle gains = big metabolic wins

Adding 1.5 to 3 lbs of muscle can boost your insulin sensitivity by 20 to 30%!

That a great advantage in menopause when insulin sensitivity generally decreases

Isn’t that a good example to start strength training?

Nutrition struggles stem from inflexible rules rather than lack of willpower 92% of diet plans fail within 10 days becau...
05/02/2026

Nutrition struggles stem from inflexible rules rather than lack of willpower

92% of diet plans fail within 10 days because people can’t adapt to rigid menus

Weight loss depends on eating habits rather than just following a meal plan.

That’s why the Sposato method uses the Plate Method which offers visual portion control. We don’t count macros or use frankenfoods. We make it easy to stay on track with healthy choices.

Progress over perfection.

05/01/2026

After 50, HIIT ( high intensity interval training) makes you Hot 🔥

HIIT is a type of workout that involves short bursts of very intense exercise. Usually simple exercises that you can complete fast with good form. These intervals are repeated for a total workout time that is usually 20–40 minutes.

Here’s 6 reasons why you need to do HIIT :

6. Blood pressure
Drops systolic about 5 points and loosens stiff arteries

5. Blood sugar
It makes your cells way more sensitive to insulin

4. Belly fat
It torches visceral fat more than regular cardio

3. Fat burning hormone
1 session can spike growth hormone 700%

2. Biological age
Rewinds your DNA. HIIT workouts made secondary adults 3.6 years younger

1. Brain health
Grows a bigger memory center

Here’s an example
5 min warm up
Every minute on the minute
#10 mountain climbers (rest til minute is over)
# 10 push ups ( rest til minute over)
# 10 squats ( rest til minute over)
#10 jump rope ( rest til minute over)
Rest 90 seconds and repeat for 4 rounds
5 min cool down

Want to learn more? Join my 12 week Sposato Method June 6th

Address

8711 Windsor Pkwy
Johnston, IA
50311

Opening Hours

Monday 7am - 5pm
Tuesday 7am - 5pm
Wednesday 7am - 5pm
Thursday 7am - 5pm
Friday 7am - 5pm

Telephone

+15152100819

Website

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