Total Training & Coaching LLC

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Total Training & Coaching LLC

Total Training & Coaching LLC 💜
Personal Trainer | Nutrition Coach 🏋🏼‍♀️🍜🏃🏽‍♀️🥗
Learn the skills to last a lifetime
Midland, Michigan

08/07/2026

This is what sustainability looks like.

You should be able to take a vacation, enjoy your life, and come back without feeling like you have to “start over.”

Fitness should fit into your life not take it over.
We love hearing that our clients are learning exactly that. ❤️

08/06/2026

That sentence right there… that’s everything.
Because confidence in the gym doesn’t come from being told what to do forever.
It comes from understanding. From practicing. From asking questions. From building skills over time.
Our goal has never been to have people rely on us forever.
It’s to help you feel capable in here, and anywhere else you choose to move.
That’s the kind of progress that sticks.

08/04/2026

🏋️ Exercise of the Week: Cable Tricep Pushdown

The cable tricep pushdown is a simple but effective exercise for building arm strength and improving the muscles responsible for extending your elbows. Since your triceps make up a large portion of your upper arm, strengthening them can improve both function and overall upper-body strength.

Why we like it:
✅ Strengthens the triceps through a full range of motion
✅ Improves pushing strength for exercises like push-ups and presses
✅ Helps build stability around the elbows and shoulders
✅ Easy to adjust the weight, making it suitable for a variety of fitness levels

A few coaching tips:
• Stand tall with your shoulders relaxed and your core engaged.
• Keep your elbows tucked close to your sides throughout the movement.
• Press the handle down until your arms are fully extended, then return slowly with control.
• Avoid using your shoulders or swinging your body to move the weight—let your triceps do the work.

One of the reasons we include cable exercises like this is because the constant tension from the cable challenges your muscles throughout the entire movement. That means you're working not only on strength but also on control.

Remember, stronger triceps don't just help you in the gym. They make everyday movements like pushing yourself up from a chair, lifting objects, or pushing a heavy door feel a little easier.

Focus on controlled movement, good technique, and choosing a weight that allows you to maintain proper form. That's where lasting progress is built.

Have you tried cable tricep pushdowns before?

07/29/2026

What this season of coaching has been teaching me…
Progress doesn’t always look the way you expect it to.
Sometimes it’s not more weight or more reps.
Sometimes it’s:
👉Showing up when you didn’t feel like it
👉Feeling more comfortable in the gym
👉Understanding a movement for the first time
👉Or just not quitting
Those things matter more than people realize. Those are the things that actually keep you going.
That’s what builds long-term change.

07/28/2026

🏋️ Exercise of the Week: TRX Mid Row

The TRX Mid Row is one of our favorite exercises for building upper body strength, improving posture, and developing a stronger back.

Because you're using your own body weight as resistance, it's easy to adjust the difficulty. Simply change your body angle to make the exercise easier or more challenging, making it a great option for all fitness levels.

Why we like it:
✅ Strengthens the upper back, shoulders, and biceps
✅ Helps improve posture by strengthening the muscles that support your shoulders
✅ Builds grip strength and pulling power
✅ Can be easily adjusted to match your current strength level

A few coaching tips:
• Keep your body in a straight line from head to heels.
• Start the movement by pulling your shoulder blades back before bending your elbows.
• Keep your elbows close to your body as you row.
• Control the movement on the way back down. Don't let gravity do the work.

One of the biggest benefits of the TRX is that it allows you to progress at your own pace. As you get stronger, you can simply walk your feet forward to increase the challenge while continuing to practice good technique.

Remember, building strength isn't just about pushing more weight. It's also about improving the way you move. Strong pulling muscles help support good posture, improve shoulder stability, and make everyday activities feel easier.

Have you tried TRX Mid Rows before?

07/27/2026

Yes, we’re here to move, get stronger, and feel better...But what we’re really building is:
👉🏼Confidence
👉🏼Independence
👉🏼Understanding
And something you can carry with you for life
Because the goal isn’t just to get through a workout. It’s to learn skills that last a lifetime.

07/21/2026

🏋️ Exercise of the Week: Superband Wood Chop

The superband wood chop is a great exercise for building core strength while training your body to rotate with control. Unlike traditional ab exercises that focus on bending forward, this movement challenges your core to stabilize and transfer force through your entire body.

Why we like it:
✅ Strengthens the core through rotational movement
✅ Improves coordination and body control
✅ Engages the shoulders, back, and hips together
✅ Helps build strength for everyday movements that involve reaching, lifting, and twisting

A few coaching tips:
• Start with a slight bend in your knees and engage your core before each rep.
• Rotate through your upper body while keeping your hips facing forward.
• Keep the movement smooth and controlled, avoid relying on momentum.
• Focus on using your core to guide the movement rather than just your arms.

One of the reasons we love this exercise is that it teaches your body to work as one unit. Instead of isolating a single muscle, the superband wood chop encourages your core, hips, shoulders, and back to work together, just like they do during everyday activities.

Remember, a strong core isn't just about how it looks. It's about helping you move with confidence, improve stability, and support the movements you do every day.

Have you tried superband wood chops before?

07/20/2026

Is it your first time coming in person? This is what it looks like to walk in!

07/17/2026

This is the foundation of everything we do. 💜

We're not here to lock you into a membership or make you feel like you need us forever. We're here to help you learn.
When you understand your workouts, your routine, and how to make fitness fit your life, you're able to maintain your health and fitness long after a session ends.

That's the kind of confidence we're here to build the confidence to make informed decisions, adapt as life changes, and know you have the skills to keep going.
Because our goal has always been the same: to help you build skills that last a lifetime.

Ready to get started? Send us a DM or book your free consult.

07/13/2026

🏋️ Exercise of the Week: Split Squat Pulses

Don't let the small movement fool you—split squat pulses are a challenging exercise that can build lower body strength, stability, and muscular endurance.

By staying in the hardest part of the movement, your muscles spend more time under tension, making this a great exercise for building strength without needing to add a lot of weight.

Why we like it:
✅ Strengthens the quads, glutes, and hamstrings
✅ Improves balance and single-leg stability
✅ Builds muscular endurance
✅ Increases time under tension to challenge your muscles in a new way

A few coaching tips:
• Start in a split squat position with your feet about hip-width apart for better balance.
• Keep your chest tall and your core engaged throughout the movement.
• Stay controlled and focus on small, steady pulses instead of rushing through the exercise.
• Push through your front foot while keeping your front knee tracking over your toes.

Split squat pulses might not look like a big movement, but they can quickly remind you that effective workouts don't always require heavy weights or complicated exercises.

Sometimes slowing down, controlling the movement, and focusing on quality over quantity is exactly what helps you build strength and confidence.

Have you tried split squat pulses before?

Address

401 Barth Street
Midland, MI
48640

Website

http://Www.thcoachjenna.com/

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