Get Fit Done

07/10/2026

“I want to tone but not get bulky.” I hear this all the time so let’s get into it.

Toning essentially means you want to sculpt a physique & lose body fat.

In the industry, this is called “Body Recomposition.”

Toning is nothing more than a gentler, more approachable term for “building muscle,” & you can’t get that lean, toned look without building muscle.

“Toning” became a popular term when 80’s style aerobics was all the rage. Think Jane Fonda & Richard Simmons.

The irony is this - workouts that claim to “tone” your muscles are often not following the principles needed to actually gain muscle definition!

The ideal exercise protocol to build & sculpt muscle is not aerobic dancing, super high reps with light weights, or going until you “feel the burn.”

Instead, it’s hitting all major muscle groups with weights that are *really* challenging (usually a % of your 1 rep max), in rep ranges of 5-15 tops.

Then, each week you try to do one more rep &/or use heavier weights.

THAT will provide the stimulus your body needs to build muscle, aka “tone up.”

What about cardio, you ask next… because the 80’s also turned us cardio-obsessed.

Cardio is great. But instead of thinking you can run your way to sculpted muscles, see cardio as supportive, not primary. Walking, jogging, or biking in Zone 2 (conversational pace) is ideal — it burns fat without spiking cortisol or impairing muscle building & is great for your overall health.

To “tone up” do this:

WORKOUTS
Do 3-5 strength training sessions per week; full-body, divided up by upper/lower, divided by push/pull/legs, any regimen that hits all muscles

DIFFICULTY
Choose exercises & weights that make rep counts of 5-12 reps (the sweet spot) REALLY challenging; not exercises & weights that you can do for 25-50 reps.

NUTRITION
Fine-tune your nutrition. While not the focus of this post, your workouts sculpt your muscles & your nutrition reveals them.

CARDIO
Aim for 20-30 minutes per day of light cardio

RECOVERY
An often overlooked component! The harder you work, the more you should include time for static stretching post-workouts, accessory pre-hab movements, ample sleep, & me-time.

Still not sure what to do & how? Get in touch!

07/01/2026

There’s one activity that combats ALL the major health risks associated with aging - muscle loss, bone health, fall risk, osteoporosis and more — strength training. Ready to feel stronger at every age? Read on! https://wix.to/jlx3cR1

There is ONE solution to all of the major health concerns associated with aging - find out what it is and then let's get you started!

06/01/2026

Do you hit your protein goal? (Do you *have* a protein goal?)

Protein is the building block for muscle, and with sarcopenia (natural loss of muscle due to aging) being a huge factor in our health as we age, it's a good thing to focus on.

But the #1 complaint I hear is how hard it is to get enough protein every day, so in the newsletter I just sent out I shared the exact foods I eat to hit my goal (and beyond, even!).

Disclaimer: This is not meant to be a template for you to follow exactly; instead treat it as one example.

If you aren't on my mailing list, here it is!

https://zc.vg/RtnMl?m=0