Fit Wise By Paige Wise

Waiting Until After Summer = More Weight Gain

I’m hearing this more and more frequently; I will start when # # #.

Your life is BUS-Y.

You have work. You have to travel. Your social life has ramped up. If you have a family, you have more responsibilities there, too.

There is NO time to exercise. Eating healthy? Too much going on to stick with anything. So, you may as well operate on a whim–doing whatever fits in the moment until summer is done.

But there’s a nasty side effect of waiting until “after summer” or when life slows down. It creeps up on you. And it keeps repeating itself.

Waiting for the perfect circumstances to improve your health reinforces the belief that you need perfect circumstances to get started.

The problem is life is always crazy and unpredictable– operating this way simply reinforces this belief pattern making it harder to break.

Will you be busy again? Yes?

Then learn how to be healthy when you’re busy. Because when you’re not busy, then it’ll be easy.

And when you ARE busy, it’ll be easy–because you built the habits and skills to handle it.

Otherwise, when you wait until you’re not busy to start…you’ll stop.

This is what you’ve done EVERY TIME leading up to now with your health–and it’s why you’re struggling in the first place.

The good news is…

What you do to look, feel, and perform your best DOESN’T REQUIRE you to sacrifice your career, relationships, or time with loved ones.

This is why I show my clients “look great naked without living in the gym.”

When you can fit your favorite foods and experiences while still being healthy, you build the skills to look, feel, and perform your best year-round.

When working with my clients, I eliminate the guesswork. I know you have enough to think about– micromanaging your health doesn’t need to be one of them.

You don’t have to worry about every little detail–you have a simple, hand-crafted approach built so fitness improves your life rather than consumes it.

Empathy. Education. Results.
[email protected]
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Christmas in July!

I am offering special pricing from now until Monday 7/22.

Pick what package best fits your needs and lifestyle and say…
GOODBYE to crash dieting
GOODBYE to restricting your favorite foods
GOODBYE to missing out on life

& SAY

HELLO to positive habit changes
HELLO to gaining confidence
HELLO to finally getting a body you love!

Offer Details:

-The more you buy, the more you save!!
-Buy 14 weeks get 4 free
-Buy 22 weeks get 6 free
-Buy 30 weeks get 8 free
-Buy 40 weeks get 12 free
-Buy 52 weeks get 16 free

Offer Can be used towards -
Basic Nutrition Coaching
Lifestyle Nutrition Coaching
All Inclusive Nutrition Coaching

Email or Message me with any questions!

Empathy. Education. Results.
[email protected]

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We all have that inner voice that sometimes tempts us to stray off course, procrastinate, or make choices that don’t serve our long-term goals.

It’s a constant battle between the “bad” side of our mind and the part that knows what’s best for us.

Today, I want to share some strategies to help you quiet that disruptive voice and develop the one that encourages you to stay on track and make positive choices.

✨Understanding Your Inner Voices✨

The “bad” side of your mind often stems from:

-Habits
-Fears
-Desire for immediate gratification

On the other hand, the voice that guides you towards positive actions is rooted in your:

-Values
-Goals
-Long-term well-being

Strengthening this guiding voice is essential for personal growth and success.

➡️Swipe through for Strategies to Quiet the “Bad” Side and Strengthen Your Inner Guide.

Identify one area of your life where the “bad” voice often leads you astray.

Then, try and implement one or more of the strategies above to quiet this voice and strengthen your guiding voice.
Don’t forget to reflect on the changes this brings.

Remember, you have the power to choose which voice to listen to.

By cultivating self-awareness and reinforcing positive habits, you can quiet the “bad” side of your mind and let your inner guide lead you towards your goals and aspirations.

Stay focused and stay strong.

Empathy. Education. Results.
[email protected]

We all have that inner voice that sometimes tempts us to stray off course, procrastinate, or make choices that don’t serve our long-term goals.

It’s a constant battle between the “bad” side of our mind and the part that knows what’s best for us.

Today, I want to share some strategies to help you quiet that disruptive voice and develop the one that encourages you to stay on track and make positive choices.

✨Understanding Your Inner Voices✨

The “bad” side of your mind often stems from:

-Habits
-Fears
-Desire for immediate gratification

On the other hand, the voice that guides you towards positive actions is rooted in your:

-Values
-Goals
-Long-term well-being

Strengthening this guiding voice is essential for personal growth and success.

➡️Swipe through for Strategies to Quiet the “Bad” Side and Strengthen Your Inner Guide.

Identify one area of your life where the “bad” voice often leads you astray.

Then, try and implement one or more of the strategies above to quiet this voice and strengthen your guiding voice.
Don’t forget to reflect on the changes this brings.

Remember, you have the power to choose which voice to listen to.

By cultivating self-awareness and reinforcing positive habits, you can quiet the “bad” side of your mind and let your inner guide lead you towards your goals and aspirations.

Stay focused and stay strong.

Empathy. Education. Results.
[email protected]

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Very proud of client, Scott!

He did everything I asked of him during this prep.

I fed him up at the beginning, and then slowly pulled food down we never had to go super low and kept cardio at a minimum only using post workout cardio and steps.

Empathy. Education. Results.
[email protected]

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You need to be eating more fruits and vegetables... but how much?

So many people come to me and are afraid of fruits and vegetables.

🥗 The Power of Fruits and Veggies
-The simple habit of eating more fruits and vegetables isn’t just about hitting a specific number; it’s a powerful tool that can help transform your digestion, body composition, performance, and longevity.

A few benefits to more fruits and vegetables:

🍓🥦Digestion & Gut Health

🍓🥦 Body Composition

🍓🥦 Performance Enhancement

🍓🥦 Longevity & Disease Prevention

Remember, it’s about making this a sustainable and enjoyable practice. The goal may seem daunting initially, but as you adapt and incorporate it into your daily routine, you’ll experience the incredible benefits for your digestion, body composition, performance, and overall health.

Here’s to our shared journey towards optimal health and fitness. Make fruits and veggies the stars of your plate and watch your goals flourish.

Empathy. Education. Results.
[email protected]

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I hear a lot recently “ What do you do when you don’t like it?”

I show up anyway because our health and fitness goals are just like our jobs, careers, businesses, ect.

We don’t always want to but we do it anyway!

Read through to see how similar showing up for work is to showing up for your workouts or meal prepping.

Empathy. Education. Results.
[email protected]

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Mom’s are so special so of course we want to show them how important they are every day – and even more so on Mother’s Day!

Happy Mother’s Day. I hope you have already planned something special for the moms in your life, but don’t forget about the everlasting gift of better health – we want our moms to be around happy, healthy, fit, and strong, right? This Mother’s Day, if you are a mom, if you have a mom, or if you know a mom give them the gift of fitness with an online personal training or nutrition coaching package.

Moms are busy, so online personal training is a perfect fit. Plans are structured around personal goals, schedules, equipment available (no gym membership required), food preferences, injuries, pre- and post-natal health, and more.

Empathy. Education. Results.
[email protected]

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Navigating the Maze of Negative Self-Talk: A Guide to Finding Positivity

Ever caught yourself in a mental loop of negativity? We all have. That’s what we call self-talk – the constant chatter in our minds playing various roles, from the inner critic to the cheerleader.

But, here’s the deal: negative self-talk can be a slippery slope impacting self-esteem and even triggering maladaptive behaviors.

LET’S BREAK DOWN SOME COMMON VILLAINS IN THE

WORLD OF NEGATIVE SELF-TALK:
• Personalizing: Blaming yourself without evidence, always feeling like you’ve messed up.
• Catastrophizing: Expecting the worst-case scenario for every little hiccup.
• Filtering: Focusing only on the negative, filtering out any positive experiences.

TURNING THE TIDE: STRATEGIES TO COMBAT THE NEGATIVITY

Become Aware:
•Timeout to Reflect: Pause, reflect, ask yourself, “What’s the thought? How am I feeling?”
•Journaling: Pen down your thoughts, enhancing awareness of negative thinking.

Practice Positive Self-Talk:
•Count your blessings, no matter how small.
•Gratitude journaling – a simple yet powerful mindset shift.

Step Outside of Yourself:
•Shift perspectives, ask, “What would my best friend say?”
•Speak to yourself with self-love and compassion.

Talk It Out:
•Lean on your support systems – friends, loved ones, or a therapist.
•Differentiating between reality and negative thoughts is key.

Put It on the Shelf:
•When overwhelmed, visualize putting negative thoughts on a mantel shelf.
•Revisit when you can challenge them effectively.

Focus on the Present Moment:
•Embrace mindfulness – breathe, ground yourself, meditate.
•Redirect your mind to the hope within the present moment.

Remember, you’re not alone in this journey. Let’s kick those negative thoughts to the curb and embrace a mindset that fuels positivity.

Empathy. Education. Results.
[email protected]

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It doesn’t happen very often catch this spot while you can!

Starting May 13th I will have an opening for in person training.

Either one on one or small group sessions.

[email protected]

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Having a Growth Mindset About Your Relationship with Food.

A lot of my clients recently want to be perfect all the time and we have to grow their relationship with food.

When it comes to our relationship with food a growth mindset allows us to see that perfection is an unattainable goal. We are not defined by how we feel today, and we are constantly evolving and learning from our experiences.

Practicing a growth mindset with food can look like this:
“I can learn and make adjustments in my life that will move me forward to having a more peaceful and balanced relationship with food.”

“My eating doesn’t have to be perfect. I am only human, and there is no such thing as being perfect.”

It’s about believing in our ability to learn and make changes that will lead to a healthier relationship with food. It’s about accepting that our eating habits don’t have to be flawless because, in reality, perfection is a myth.

So, challenge yourself to break some existing food rules that you may have placed on yourself. Start to trust yourself with being more in tune to what your body and mind really need and be open to finding new ways to improve your overall well-being and relationship with food. After all, if we’re not open to change, how will anything change?

One powerful way to cultivate a growth mindset is through practicing gratitude. Each day, find one thing that you’re grateful for. It could be a small moment of joy, a kind gesture from a friend, or simply the opportunity to try again tomorrow.

Empathy. Education. Results.
[email protected]

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Our sweet little Valentine coming August 2024!!

We are super excited and already know Mia is going to be the best big sister!!

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Did you set New Year’s resolutions or goals at the beginning of the year?

You’re not alone we all like a fresh start and a time to reset.

Here’s the reality..the success rate of New Year's resolutions varies, but research suggests that around 8% of people actually achieve their resolutions or goals.

Here’s 4 reasons to hire a coach to help you reach your goals!

Empathy. Education. Results.
[email protected]

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Extremely proud of client, Allie!

Came to me nervous about starting and worrying that she may not be able to stick to the plan but she has done amazing! It’s not always about “sticking to plan” but having someone help navigate the challenges.

She works out at home, has minimal cardio, is an amazing mom, and gets it all done.

We are just getting started!

Empathy. Education. Results.
[email protected]

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I’m beyond proud of my client, Warren!

When he came to he was pretty much being roped in with fiancé but now the changes are amazing!

We have changed not only his physical appearance but his mental health!

Every check in I look forward to seeing and hearing because of how much he has went from “just going through the motions” to actually enjoying working out and fueling his body!

We haven’t even added in steps or cardio yet!

Empathy. Education. Results.
[email protected]

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Working out may be the key to a happier winter season.

What is SAD?

Seasonal Affective Disorder hits at the same time each year, typically starting in late fall and early winter. During the winter months as the days get shorter, and there is less sunlight, many people have some symptoms of seasonal affective disorder. People start feeling more sluggish and tired which can lead to oversleeping and sometimes overeating.

Exercise is great for your mental health, so yes, it’s a great way to help manage SAD.

Read how going for walks can help enhance mental health, promote general wellbeing and boost productivity and focus!

All these benefits and more is why you will find outdoor walks programmed into my clients’ routines.

If anyone is struggling or needs help with structure to fight SAD please feel free to reach out!

Empathy. Education. Results.
[email protected]

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I think we are going to call this my healthy era!

I’m not my leanest.
I’m not my biggest.
I’m not restricting.
I’m not doing a ton of cardio or steps.
I’m healthy!
I’m very balanced!
I’m living!!

I think sometimes we get so caught up in what everyone else is doing or what we see on social media and forget the importance of just living a healthy, balanced lifestyle.

Empathy.Education.Results.
[email protected]

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Happy Black Friday!

I am offering special pricing from now until Monday 11/27.

Pick what package best fits your needs and lifestyle and say…
GOODBYE to crash dieting
GOODBYE to restricting your favorite foods
GOODBYE to missing out on life

& SAY

HELLO to positive habit changes
HELLO to gaining confidence
HELLO to finally getting a body you love!

Offer Details:

-The more you buy, the more you save!!
-Buy 14 weeks get 4 free
-Buy 22 weeks get 6 free
-Buy 30 weeks get 8 free
-Buy 40 weeks get 12 free
-Buy 52 weeks get 16 free

Offer Can be used towards -
Basic Nutrition Coaching
Lifestyle Nutrition Coaching
All Inclusive Nutrition Coaching

Email or Message me with any questions!

Empathy. Education. Results.
[email protected]

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A snippet of how I coach my clients through the Holidays!

Know Your Worth Its!

If you need help navigating the Holidays feel free to ask questions!

Empathy. Education. Results.
[email protected]

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This girl right here has impressed the hell out of me. She does the work day in and day out.

This has been done with no restricting, no weight loss drugs, no excessive cardio.

Starting with me in February training 3 days per week and then we transitioned into 3 days per week training and full coaching focusing on fueling her body for the gym, implementing cardio as needed, listening to her body and resting at the right times.

Nickie has accomplished so much and we are truly just beginning!

Empathy. Education. Results.
[email protected]
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This transformation is incredible!

Carlos has been hard at it, and has transformed both mentally and physically focusing on internal health first.

We are just getting started and have used the basics! Whole food nutrition, outdoor walks, and plenty of sleep/rest!

I’m so proud of, Carlos! I can’t wait to see where we are 6 months from now!

Empathy. Education. Results.
[email protected]

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I made it to the top of Best of Baldwin’s.

Voting has started from now until Nov. 22nd once per day.

How to vote:
1. Clink the link - located in bio
2. Select the category “Medical & Wellness”
3. Select each sub category “Best nutritionist, personal trainer and weightloss/wellness.
4. Lastly VOTE!

Thank you everyone, I appreciate you so much! Your support allows me to be my best!

Personal physique update.

Took a week off cardio, just walked/steps .

Increased food at the same time.

Dropped almost 2 pounds from last week! Crazy what happens when you give your body a break and nourish it.

Empathy. Education. Results.
[email protected]

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Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending. There’s 10 weeks left in the year, what is your ending going to look like!?

Empathy. Education. Results.
[email protected]

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March to October!

Sometimes life is tough and gives us reasons to push hard towards big goals.

Joe set his sights on competing this year and he did it, plus got to bring home some hardware.

The most cardio Joe did was 3 mile walks outside. We worked around multiple injuries using a lighter weight, higher volume approach.

Empathy. Education. Results.
[email protected]

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How do you know when you time off from training and cardio?

You ever feel like things just aren’t clicking and you’re not sure why?

It might be time to pull back but how do you know?

Empathy. Education. Results.
[email protected]

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Affordable Coaching for Everyone.

Have you ever wanted to try health coaching, but something holds you back?

Maybe it is cost.
Maybe it is time.
Maybe it is that the holidays are quickly approaching.

I hear and understand all of these points that might be holding you back.

So...

Between now and the end of this year, every week I will be offering 8 weeks of affordable, simple, and straight forward health coaching for $499.
And here's where I'm making it count -

If $499 is not affordable, you can name your price for the 8 weeks we will work together to come up with a package that works for you.
It is my goal to prove to everyone that online health coaching can be extremely valuable and life changing - without letting price get in the way.

Let coaching guide you through this holiday season so you can feel comfortable and confident in navigating through the season and knowing you are making healthy choices going into New Year's. All while avoiding all of the 8 week challenges, detoxes and cleanses that no doubt will be offered.

The basics work. Your health and fitness journey doesn’t have to be overwhelming. Let’s keep things simple and make progress together.

DM me if you'd like to see what we can accomplish together.

Empathy. Education. Results.
[email protected]

Focus on Addition, Not Subtraction.
If you are a woman in your 40’s or 50’s you have probably tried to diet to lose fat at least 15 times or more. The average female spends 15-17 years trying to diet but never successful.

If you’re used to dieting, you know what restriction feels like. I understand it as well focusing on all the foods I couldn’t eat always left me feeling deprived, exhausted, and resentful.

Over time I found it more effective and sustainable to focus on adding healthful things to your plate, rather than subtracting the so-called “bad” things.

In other words: Add, don’t subtract.

[email protected]
Empathy. Education. Results.

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4 Common Fitness Misconceptions that frustrate clients:

Here are 4 common misconceptions that don’t always produce the results that are promised.

1. Isolated Exercises- Isolated exercises like crunches will target your abs & obliques, but do not necessarily strengthen your overall core. Compound exercises like squats, deadlifts, lunges (Exercises that work multiple muscle groups & require you to brace your core) will strengthen your overall core. So if you’re just doing cardio and adding in ab exercise you’re not going to get the results you might want.

2.Fasted Cardio- Fasted cardio isn’t superior for fat loss. You will not lose more fat by doing fasted cardio vs. eating before. Yes your body will use fat for energy when carbs aren’t available, but it’ll use carbs later in the day for energy. So it’s as broad as it is long. A calorie deficit is what matters for fat loss.

3.HIIT Workouts- HIIT isn’t superior for fat loss. Truth be told, it can be very taxing on your joints and harder to recover from. Whereas strength training increases strength, helps build muscle that will support your joints (especially important as we age), and muscle will burn more calories at rest.

4.You Can’t Spot Reduce Fat- You can’t spot reduce fat. Genetics will determine where and how it comes off your body. I personally gain fat in my midsection first and lose it there last. I know a lot of people fall into this same category.

If you have ever wondered about any of these common fitness questions send me a message and I will answer any questions.

[email protected]
Empathy. Education. Results.

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