https://www.facebook.com/136576050011841/

Elevate Studio, Rochester, IN (2025)

09/29/2025

A follower wanted to know about the current trend of how much cardio should they incorporate with weight training?

The recommended amount of cardio according to the American Heart Association is 150 minutes per week. However, this AMOUNT can vary, depending on one’s age, fitness level, and goals.

On a side note, I love that this follower prioritizes weight training 💪🏼

I would like to see anyone who is looking for improvements or maintaining their overall physical and mental health to incorporate SOME form of cardio into their routine MOST days of the week.

Keep in mind YOUR age, YOUR fitness level and YOUR goals!

A few benefits of cardio:

🩷Reduce risk for cardiovascular disease

🩷Improves insulin sensitivity

🩷Improve sleep quality

🩷Improves mood

🩷Helps with weight management

Walking is a great form of cardio exercise for many individuals!
But so is dancing, biking, running, etc.

🩷Do what YOU enjoy!

🩷Do it most days IF you can! 🩷😅

09/25/2025

5 Ways to Get Back On Track 🛤️

🌟 1. Start Now – Not Monday, Not Tomorrow

No need for a “perfect time” – the perfect time is right now. Even a small action today counts (like a 5-minute walk or swapping soda for water).

Do a 2-minute task: Fill your water bottle, prep one healthy snack, or write down your goal. It builds momentum.

Forget past slip-ups – they’re not failures, just lessons.

💧 2. Drink Water – Your Body’s Fuel

Start your day with a full glass of water – before coffee, before anything else.

Keep a bottle with you at all times. Out of sight = out of mind.

Add flavor naturally (lemon, cucumber, berries) if plain water bores you.

🍽️ 3. Plan Your Meals – Don’t Leave It to Chance

Pick 2–3 go-to meals that are healthy, easy, and satisfying. Rotate them during busy weeks.

Pre-pack snacks like nuts, yogurt, boiled eggs, or fruit to avoid impulsive choices.

Meal planning = decision fatigue prevention. You’ve got enough on your plate.

🏃‍♀️ 4. Move Your Body – However You Can

Don’t overthink it: Walk, stretch, dance around the kitchen – it all counts.

Set a 10-minute timer – promise yourself just that. Often you’ll want to keep going.

Stack movement into your day: Squats during brushing teeth, walks on calls, quick yoga while the oven preheats.

💭 5. Remind Yourself How Far You’ve Come

Look at old photos or journal entries to see your progress – physically and mentally.

Celebrate the non-scale victories: better sleep, more energy, clearer skin, improved mood.

You’re not starting over – you’re continuing with more experience.

🔁 Final Thoughts:

Don’t aim for perfection.

Aim for consistency.

Small steps → big results.

You’ve got this — one choice at a time.🩷💪🏼

09/22/2025

A follower wanted to know about the current trend of “Intermittent Fasting (IF)”.

🕚For those who don’t know what IF is, it is periods of eating and fasting.

🕚There are different types of IF methods but the most popular is the 16/8 method.

🕚The 16/8 method is where one will fast for 16 hours and then eats within an 8 hour window daily.

🕚The 16/8 method is also the most common method people choose to use as a weight loss strategy.

Here’s my take on this trend:

🕚There’s no magic with IF as a weight loss strategy.

FACT: To lose weight one must be in a calorie deficit.

One can create a calorie deficit by restricting calories or through exercising.

IF is a method used by those trying to lose weight because it can simplify the process by restricting their eating window, resulting in reducing one’s overall caloric intake.

IF may yield some weight loss, however the effects of fasting can vary greatly depending on the individual and their relationship with food.

For lasting results, the key is to focus on balanced nutrition and sustainable eating patterns/behaviors that work for YOU! 🩷💪🏼

09/15/2025

A follower wanted to know about the current trend of “wearing a weighted vest.”

Here’s my take on this trend:

🦴Many influencers are claiming that wearing a weighted vest while walking improves bone density.

🦴What improves bone density?
Creating a stimulus that is great enough to trigger a response, which happens by load (amount of weight used) and volume (sets and reps) over time and done consistently!

🦴Simply relying on wearing a weighted vest while walking to improve your bone density is not the best approach.

🦴Strength training is the best way to improve bone density. You are able to increase loads through lifting weights.

🦴When is it appropriate to wear a weighted vest?

Wearing a weighted vest can have a place in one’s fitness journey however it’s not meant to replace strength training.

Wearing a weighted vest can be used if you want to increase resistance of body weight exercises like pushups or lunges.

It could also be used to increase your cardiovascular fitness. If you have a hard time getting your heart rate up with a brisk walk because your fitness level is “good” or “excellent” then wearing a weighted vest can be used.

⚠️ Caution ⚠️
Wearing a weighted vest can increase strain on your neck, back and shoulders.

In my opinion save your money on buying a weighted vest and invest in following a strength training plan and walk for your overall health and fitness goals! 🩷💪🏼

08/28/2025

💪🏼PROTEIN: WHY YOUR BODY NEEDS IT (Yes, Yours!)

You are probably well aware that protein isn’t just for bodybuilders anymore?💥

It’s essential for everyone—whether you’re chasing muscle gains or just trying to feel your best.

Why your body needs protein!

✅ Builds & repairs muscles- Whether you’re lifting weights or just living life, your muscles break down daily and need protein to rebuild stronger.

✅ Supports a strong immune system- Antibodies (your immune defenders) are made of protein. If you’re not getting enough, your immune system takes a hit.

✅ Keeps you full longer (bye, cravings!)- Protein slows digestion and stabilizes blood sugar, helping reduce cravings and prevent that mid-afternoon crash.

✅ Boosts metabolism- Protein requires more energy to digest compared to fats or carbs. That means your body burns more calories processing it!

✅ Maintains healthy hair, skin, and nails- Collagen, keratin, and elastin — proteins that keep you glowing — rely on adequate protein intake.

👉 Aim for a source of protein at every meal:
🥚 Eggs | 🐟 Fish | 🥜 Nuts | 🥩 Lean meats | 🧀 Dairy | 🫘 Legumes | 🌱 Tofu

You don’t need to obsess—just be intentional.

08/19/2025

Perfection is the enemy of progress.

It’s preventing you from taking action because you have this idea that everything has to be “perfect” to get results.

If you keep waiting for the perfect time, I hate to break it to you, but there’s no “perfect” time.

Things are going to be messy.

They are not going to go the way you imagine them to go.

But…
You keep going.
You keep showing up.
Be flexible in your actions.
And be OK with things going imperfectly🩷

08/14/2025

We officially sent our girl off to college🩷

It feels like just yesterday we were holding her hand on her first day of kindergarten, and now here she is, standing tall and ready to take on the world. There are so many emotions wrapped up in this moment—pride, excitement, a little bit of nervousness, and a touch of sadness, too 🥹

To my girl, you’re going to do amazing things. Keep chasing your dreams, stay true to yourself, and never forget that no matter how far you are, you’re always in our hearts and a phone call or text away. 🫶🏻

08/06/2025

Want to take control of your health?

Start TRACKING.
You don’t need to be perfect—just aware. 💡

Here’s what to track:
🥗 Food – Spot hidden calories & stay mindful of what you eat
🚶‍♀️ Steps – Move more, sit less = more energy
🍔 Dining Out – Know what’s on your plate, even at restaurants
💧 Habits – Sleep, water, stress, and screen time ALL matter

🧠 Awareness → Better choices → Real results.

✨ Start with ONE habit today.
Small steps = big changes.
You got this. 🩷💪🏼

08/05/2025

First day of sophomore year! 🍎📚✏️

07/30/2025

What if?

If you started with ONE simple action to better your health!

Here are some SIMPLE ideas:

Instead of just having coffee or nothing for breakfast START your day with a high protein breakfast. Greek yogurt with some berries and nuts, whole egg and egg whites omelette, or a protein shake blended with banana, spinach or avocado and some peanut butter.

Instead of going to bed at random times every night START setting a time to be in bed by each night. Put away the phone, turn off the tv, stay out of the kitchen 2-3 hours before bed.

Instead of mindlessly scrolling START spending that time by planning and preparing a meal. Start with 1 meal. Or prepare fresh vegetables and/or fruit to have available to grab and go.

Instead of sitting for hours on end START getting up and moving around every hour or two. Set a timer to gently remind you to get up and move for a few minutes.

What if?
START simple.
START with a doable action item.
Just START! 🩷💪🏼

07/23/2025

Feeling “broken” lately?

Blame it on the algorithms!

Is it just me or do they make you feel like you’re “broken”?

Gah!😩

Deleting all of the accounts that make me feel this way to get them out my feed.

Just a friendly reminder to myself and you that I’m not “broken” and neither are you! 🩷💪🏼

07/18/2025

Are you just focusing on results?

How about shifting your focus on CHANGE!

Focus on making lifelong healthy habits that create change and will give you the results you are seeking in the first place.

Change your focus, change your life 🩷💪🏼

Elevate Studio

09/29/2025

09/25/2025

09/22/2025

09/15/2025

08/28/2025

08/19/2025

08/14/2025

08/06/2025

08/05/2025

07/30/2025

07/23/2025

07/18/2025

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category