Optimize You Personal Training & Fitness

CAUTION: Shifting from summer to fall is approaching…
Work is really busy.

Or your kid(s) are gearing up for back to school.

Or it’s pie season.

Any number of obstacles, distractions, and competing demands can make it so easy (and understandable!) to put your fitness, nutrition, and health goals on hold.

Most of us have done this. We tell ourselves, “I’ll get back on track when life calms down a bit.”

Problem is:

Things never really slow down permanently.

And so, we persistently delay improvements to “another time.”

Occasionally, life does offer a tiny, ideal window, and we try to do it all—all the food prep, all the TFW classes, all the meditating.

But it’s just a window.

When it closes, we’re stuck again, struggling to make progress.

Here’s how to keep moving.

It starts with a paradigm shift:

Your health habits aren’t an “on” or “off” switch; they’re on a DIAL.

When life is sweet and smooth, you can turn your exercise, nutrition, and sleep dials way up. Bust through your PRs at the gym, eat all the arugula, meditate like a monk.

But if life is bumpy and crunched, you don’t have to switch off completely.

Just turn the dial down a little.

If you can’t do the whole workout, do some foam rolling and a plank. If you can’t make healthy, balanced meals at home, add a side salad to your takeout, or better yet- order Champion Meals.

You can apply this same thinking to sleep, stress management, relationships, and environment.

Whatever the goal, there’s a range of improvements to make—it’s never “all or nothing.”

The truth is: The strongest people aren’t doing it all.

They’ve just learned to do something—even on the messiest, busiest, temptation-filled days.
THINK DIAL.

In addition to working with Survival 2 Strength clients, I train other clients and coach classes at both Renegade Personal Training and Fitness in Eagan and TFW East Metro in Cottage Grove, MN. Here is a post I contributed to the TFW East Metro Running to the Roar FB page regarding stretching:

At TFW East Metro, we talk a lot about the importance of consistency- whether we’re referring to showing up at the dojo, getting enough sleep, making healthy food choices, and the list goes on.

I’d like to encourage you to add stretching to that list. Now- before you roll your eyes and think either,
“I hate stretching “ or “I don’t have time to stretch, “ hear me out.

One stretch. That’s right- just one. You’ll be finished in 2 minutes or less.
It’s called the Half Pancake Stretch, and who doesn’t like pancakes🥞 ?!
Sit on the floor with one leg extended out, and the other leg folded in. Bend the straight leg as much as you need to as you reach the opposite arm over your head toward the straight leg. This stretch allows for both rotation and side bending, which is helpful for your upper body muscles, while at the same time stretching your inner thigh, hamstring, and calf.
Hold the stretch for :30-1:00 on each side. And you’re done!
Consistency is key. It’s better to do a little bit often than to do a lot occasionally.
Stick with it, and reap the benefits!

The word is spreading about Survival 2 Strength!
Take a look at this great article in the December issue of Eagan Lifestyle Magazine

Survival2Strength Survival2Strength Empowering Cancer Survivors Through Strength and Resilience

Hats off to Sandra and Kaitlin for challenging and encouraging each other💪🏻💪🏻!
Is it time for you to build strength & confidence?
How about making it a joint effort with one or more partners in crime like this mother/daughter team?
I’m ready to help you make it happen! Message me and let’s get started.

Hi, I’m Katie! I’m a personal trainer with a passion for helping my clients optimize their lives. Fitness, mobility, balance, stamina, confidence and commitment are the core of wellbeing. If you are ready to optimize your health, I can support you with proven strategies and compassion for your unique journey. Click the link in my bio and let’s connect!

It was sooo great to be part of this event, knowing that every pound lifted translated into more support for the Friends in Need food shelf.
I also want to tip my hat to my client, Dana Wegge, who decided to participate less than two weeks before the event and succeeded in establishing a new PR(personal record) for her deadlift.
Way to go, Dana!! 💪🏻💪🏻💪🏻

Amazing DeadLift Fundraiser for Friends In Need Food Shelf! Donations are still coming in through pledged. Thank you to all who came, those who are donating, our chili judges and volunteers

Eaganites, if you are looking for a personal trainer, then Optimize You Personal Training & Fitness is for you! Check out the testimonials and success stories on its new website at https://optimizeyouptfitness.com/ Personal trainer Katie Plunkett can help you be healthier and stronger. Now is the time to meet your fitness goals.

Thanks, Charlie & Megan, for this awesome sweatshirt for Mother’s Day! Love being able to promote my business!!

If "Drink More Water" is on your 2023 goals, we've got you covered! Check out a couple of different tips to make water consumption easier and little ways to incorporate it into your routine.

Use this tip as your daily reminder to take a sip of water and sign up for the NASM Certified Wellness Coach program and discover how you can inspire healthier, happier lives. https://nasm.co/3J0YMlq

A great reminder…

💗

With the BRRRRR🥶 outside, I’m in my “weekly soup mode!” Making use of the good ‘ole crockpot.
Last week it was White Bean Chicken Chili.

This week: Baked Potato Soup.

https://kalejunkie.com/healthy-baked-potato-soup/

How about you? Feel free to post a favorite soup recipe so we can all add to our repertoire!

Healthy Baked Potato Soup - Kalejunkie My Healthy Baked Potato Soup is everything that you know and love about a baked potato, but in a cozy soup form. It's also gluten-free, dairy-free, and paleo-friendly.

Like I said…

💗

Hey All,

It’s been waaaaaay too long since I checked in. That’s about to change. Like RIGHT NOW.

Hope you’re having an awesome weekend combining some self- discipline 💪🏻 and self- care 💗.

As you prepare to start a new week tomorrow, give some thought to the idea of BALANCE.
How will you balance your time?

How will you balance your nutrition?

How will you balance the time you invest in others with the time you invest in yourself?

What other aspects of your life would benefit from a balance check?

This isn’t meant as a to-do list.
Consider choosing one area to dive into this week.

Mine will be balancing my ”full speed ahead “ time 🏃🏼‍♀️ with downtime, including getting enough rest. ☺️😴

How about you?
I’d love to hear from you!

MN Ovarian Cancer Alliance (MOCA) lights the night TONIGHT!

mnovarian.org/moca-lights-night-2020

Get in the teal spirit on Thursday, September 10TH by visiting several Twin Cities landmarks! In Rochester, the Mayo Clinic Plummer Building will also light up teal!

Optimize You Personal Training & Fitness updated their website address.

Optimize You Personal Training & Fitness updated their business hours.

Hi there! Katie Plunkett here-

*Certified personal trainer with Survival 2 Strength AND trainer and
coach at Renegade Personal Training & Fitness in Eagan, MN
*Mom of 3,
*Speech-Language Pathologist with Mpls. Public Schools Early
Childhood Special Education Program
*Chicago native.

Reach out to say HI! Let’s collaborate to create your personalized plan for a healthier, sustainable lifestyle and a stronger YOU-