Dittmar Fitness and Health

06/17/2026

These little beauties grown by my cutie client! Perfect on a rainy day 🥰

05/26/2026

Things I NEVER hear from my clients:
“Its so hot- let’s cancel”
“I’m so tired. Let’s just stretch”
“I’ve had a stressful week - I want to cancel”
“I ate like an idiot this weekend and didn’t drink any water. Let’s go easy”
“I didn’t sleep well- I should stay home”
😐
Don’t get me wrong - I hear the first half of the sentences above here and there. But the cancel or go easy?
Nope.
They know once they get moving they feel better. Their brain works to clear the fog. They don’t want to ruin what they just did so they fuel properly and hydrate.
Life is a jerk sometimes and you may stumble on your path to the goals you set.
Get up, get moving and surround yourself with people that cheer you on.
Consider being lifted up by others - and doing the same in return - is part of your recovery work.
And yes. It matters!
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05/13/2026

VICTORIES NEED TO BE CELEBRATED!!
Put in the work on any level…
Be consistent…
Watch what happens!
🙌🏻🙌🏻
It’s never too late
You’re never too old
Your body and mind will celebrate with you!

05/01/2026

Today's move is one of the most underrated exercises out there — and you can do it right now against any wall in your house.

THE WALL SIT:

Stand with your back flat against a wall
Slide down until your thighs are parallel to the floor (like sitting in an invisible chair)
Hold for 30 to 60 seconds
To get out of it, lean forward and press hands into the wall
Rest, and repeat 3 times

Why does this matter? Because strong quads protect your knees, improve your balance, and reduce your risk of injury as you age. This one simple move builds real, functional strength.

Start with 20 seconds if 30 feels too hard. Progress each week.

Try it right now and come back and tell me your time! I'll be cheering you on!💪



📞 (509) 953-0784 🌐 www.dittmarfitness.com

04/30/2026

I work with women at every stage of life, and I can tell you with absolute certainty: the women who are thriving in their 60s, 70s and 80s — moving freely, living independently, feeling strong and energized — did not get there by accident.

They prioritized strength training and movement before they needed to. It may have looked a little different, but it helped them just the same. They understood that the body you have at 65 and 85 is being built right now.

Your 30s and 40s are not the time to coast. They are the most critical window for building the foundation that carries you through the second half of your life.

It is never too late to start. But the earlier you start, the more you protect.
Start right here with my 4-Week Strength Training Program: https://bit.ly/3QDvXkN

Tag a friend who needs to hear this today. 💛

📞 (509) 953-0784 🌐 www.dittmarfitness.com

Continue working on your fitness and get even STRONGER by completing 3 workouts per week (2 strength and 1 AMRAP) in this 4-week program. Built for those of you that have been working recently on your fitness and are confident with your form and ability, I think you’ll enjoy the addition of a card...

04/29/2026

Today's exercise might be the most important one I share all week — and it looks almost too simple to matter.

Single-leg balance training.

Here's how:

Stand tall and lift one foot just off the ground
Soft bend in the standing knee — never locked
Hold for 30 seconds
Switch sides
Repeat 3 rounds
Progress by closing your eyes or adding a slow knee raise
Why is this so important? Because falls are one of the leading causes of serious injury in women over 50. Balance deteriorates with age — but only if we don't train it.

This exercise strengthens the small stabilizer muscles in your ankles, hips, and core. It keeps your coordination sharp. It protects your independence.

Thirty seconds. Each side. Three rounds. Do it while you're waiting for your coffee to brew.

Give it a try and let me know — was it harder than you expected? 👇

📞 (509) 953-0784 🌐 www.dittmarfitness.com

04/28/2026

If I could teach every woman one movement, it would be this: the hip hinge.

This is the foundation of the deadlift — and you can practice it right now with zero equipment.

Here's how:

Stand with your feet hip-width apart
Soft bend in the knees — this is not a squat
Push your hips back like you're closing a car door with your behind
Keep your chest proud and your back flat
Drive through your heels to stand back up tall
Do 3 sets of 12
Why does this matter? Because bending, lifting, picking things up off the floor — these are things you do every single day. The hip hinge teaches your body to do them without destroying your back.

This is functional strength. This is real life fitness.

Try it and let me know how it feels! 💬

📞 (509) 953-0784 🌐 www.dittmarfitness.com - Look under TRAIN WITH ME -proper form assessment- for a quick virtual session to see if your form is spot on. It's worth it.

04/27/2026

Consistent strength training has been shown to significantly reduce the risk of Type 2 diabetes, heart disease, depression, cognitive decline, and osteoporosis.

Not one of those — all of them.

This is not about aesthetics. This is not about fitting into a smaller size (although that may happen too). This is about the quality and length of your life. This is preventive medicine in the truest sense of the word.

Two to three sessions per week. That's the prescription.

You have more power over your health outcomes than you may realize. Strength training is one of the most accessible and impactful tools you have.

If this resonates with you, please share this post — there's a woman in your life who needs to hear it. ❤️

📞 (509) 953-0784 🌐 www.dittmarfitness.com

04/24/2026

3 moves.
10 reps each.
Repeat 3 times.
That’s all you need to get started.
💪
Need modifications?
✨Squat: sit in a chair then stand up - repeat.
✨Push-up: do these against the wall or back of the couch, countertop etc. When you’re more upright, it’s easier.
✨Hip Thrust: small lifts, rest fully at the bottom instead of the tap and lift. You can do these in bed too if you have trouble getting down to the floor.

My recommendation?
START TODAY. 1 round, 2 rounds or all 3.
Just start. 🙌🏻

💪

04/24/2026

This statistic stops me every time: 1 in 2 women over the age of 50 will experience a bone fracture due to osteoporosis. IN THE US.

Not 1 in 10. One in two. IN OUR COUNTRY.
Internationally, it's 1 in 3.

Osteoporosis is largely preventable — but only if you act before bone loss becomes significant. The window to build and protect peak bone density doesn't stay open forever, and strength training is one of the most clinically supported ways to keep your bones dense and resilient.

This is why I am so passionate about women starting strength training NOW — not when something breaks, not after a diagnosis, but today while we still have the ability to change the outcome.

Have you spoken to your doctor about your bone density? Share your experience below — this conversation matters. ⬇️

📞 (509) 953-0784 🌐 www.dittmarfitness.com