365 Physique Personal Training

08/05/2025

Using my experience as a certified personal trainer, here I discuss the unique nuances regarding women over 50 when they want to start lifting weights.

For women over 50, starting a weight training program can be life-changing. As bone density declines in your 30s and muscle mass begins to shrink in your 40s...

08/04/2025

There’s a lot of unnecessary debate out there about where it’s better to use free weights vs machines, as well as single-leg vs double-leg exercise variations. When the goal is building muscle size or strength or both in a person’s thighs, the research is going to demonstrate that they’re all good for getting gains. If you have a favorite leg exercise that I didn’t list, let me know in the comments!

08/02/2025

07/28/2025

Quick and easy snacks in your purse, bag, or vehicle can help fight off hunger pains to help you hold off from making the mistake of making a purchase from a vending machine, stopping at the gas station, or even worse a fast food restaurant. We find having a snack pack of trail mix is an easy fix and will hold you over until your next meal, especially when you have healthy fat such as raw nuts and seeds to it. Make a container at home with raw nuts, seeds, goji berries, and such and measure out ¼ cup to carry with you when you need a quick fix. 🤓

07/17/2025

Discover 3 effective ways for busy women to stay accountable and achieve their fitness goals with tips from a certified personal trainer. Read more!

3 personal trainer tips for busy women in their 30s & 40s use to finally reach their fitness goals and maximize accountability.

07/17/2025

Yup 😎. If you didn’t know, well now you do 🤓.

07/16/2025

Have you checked out the Coach’s Corner? When you visit my website, www.365physique.com, you’ll find a myriad of free instructional videos on a bunch of exercises you could try for yourself. Don’t forget, it’s FREE!!! 🤓

07/15/2025

What are the benefits and potential risks when women over 50 lift weights? Read my latest blog post ⬇️

Proven benefits of strength training for women over 50—from improving bone density and muscle mass to reducing anxiety.

07/03/2025

Credit to .ramsey.nijem for this post and make sure you follow him!

🚨 Seated vs Prone Leg Curls…which builds bigger hamstrings and protects against injury?

Researchers (Mateo et al., 2021) had participants train one leg seated (long muscle length) and one leg prone (short muscle length) for 12 weeks.

🔬 Results:

✅ Seated curls led to ~50% more hamstring growth, especially in the biceps femoris long head

✅ Both seated and prone reduced muscle damage equally after eccentric loading

💪 Implication:

✔️Train at longer muscle lengths (like seated curls) to maximize growth, especially in commonly injured hamstring regions.

✔️But don’t sweat the position for injury protection as both protect from damage.

06/30/2025

When you showed up to your first day on the job where you’re working now, did you know everything that you had to do and immediately became the company’s most valuable asset? If the answer is yes, then you’re definitely a one of one. For the rest of us, the answer is an obvious “NO!”. That said, it’s just as ridiculous to have similar expectations when it comes to fitness. You’re not going to look like Chris Hemsworth or Megan Fox by the Fourth of July if you haven’t been working out until today, so stop with those lofty expectations. Also, if you started talking with a personal trainer who’s trying to sell you his program and pitching similarly lofty expectations, just walk away. Fitness is a long game where everybody experiences ups and downs along the way, and the only way to reach your goals and maintain the success is to be consistent.

06/30/2025

Working with a personal trainer brings far more benefits for busy women than just looking good in a bikini. Here, I break down how adding structure to workouts and accountability increases chances of fitness goal success, as well as helping women manage stress and fit effective workouts into their busy schedules.

Working with a personal trainer offers busy women in their 30s and 40s productive workouts, structure and accountability, and helps with stress management.

06/25/2025

It was at this moment that my soul died ☠️😅. The utter dread before doing 8x500 😭.