fitness-excel

A Note From Your Coach on Foggy Brain Days

Thu, 12 Feb 2026 17:27:00 GMT

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I chose this subject today because I woke up feeling yuck. It was hard to get out of bed and hard to find the energy to coach.

My brain felt foggy and my head felt heavy.

I still had all of my responsibilities to take care of this morning… and honestly, all I could think about was when I was going to get my workout in so I could feel better.

I know to some people, that probably sounds like the very last thing they’d want to do when they feel like that.

To me, it sounds like a cure.

Here’s why:

Gentle movement increases blood flow to your brain.

It wakes up your nervous system.

It releases chemicals that support focus, mood, and clarity.

It lowers stress, which is often the real culprit behind that heavy, cloudy feeling.

This doesn’t mean you need to crush a workout. It might be a lower-intensity strength session, a light hike or brisk walk, or even a mobility session.

Sometimes it doesn’t take much… just enough movement to remind your body and brain that they can work together again.

And if you’re reading this thinking, “That sounds nice, but I don’t even know where to start” , that’s okay. That’s what I’m here for!

If your head has been feeling heavy, foggy, or off lately, I’d love to help you find a way to move that supports you instead of draining you. You don’t have to figure it out alone, and you don’t have to do everything perfectly.

Email me, come talk to me at the gym, or reach out however feels easiest.

Consider this your open invitation.

I’ve got you.

— Adria

A Simple Trick That Helps Healthy Habits Stick

Tue, 18 Nov 2025 21:59:00 GMT

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There’s a common belief that motivation is the key to success… but here’s how I see it:

when we remove the small roadblocks and focus on building one habit at a time, staying on track becomes so much easier and much more sustainable.

If you struggle with staying consistent with your healthy habits, here’s a little tip:

Make the healthy choice the easiest choice.

When something is simple, visible, and within reach, we’re way more likely to follow through. When it’s buried in effort, even the best intentions slip.

Here are a few small tweaks that make a big difference:

~ Put your water bottle where you’ll see it.

~Lay out your workout clothes the night before.

~Keep protein options prepped and ready.

~Leave a yoga mat out so you’re more likely to stretch.

~Keep walking shoes by the door.

~Stash healthy snacks in your car or bag.

This isn’t about piling more tasks onto your day. It's about making the healthy choice effortless.

When it’s easy, consistency is much more likely to happen.

So here’s your challenge today:

Pick one healthy habit you want to build… and remove one barrier that’s been slowing you down.

You’ve got this!

~ Adria

Do One Thing Everyday to Improve Your Health

Fri, 14 Nov 2025 21:56:02 GMT

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Do One Thing Every Day to Improve Your Health

We tend to think health has to come from big, dramatic changes … the new program, the strict diet, the perfect morning routine, the full reset on Monday. And while all of those things can help, they’re not what actually move the needle in real life.

Real change happens in the tiny, almost boring choices we make every single day. That actually sounds like great news to me! It means that you don’t need a whole big production to make change. You just need one small thing at a time. Do it consistently and you are headed in the right direction.

Why “one thing” works

When you break it down, doing one thing each day removes the overwhelm. You aren’t expecting unrealistic dedication from yourself.

- One thing feels doable.

- And when something feels doable, you actually do it.

- One thing builds momentum.

Momentum builds confidence. Confidence fuels bigger change.

And suddenly you realize you are making progress!

What counts as “one thing”?

This is where it gets easy to overthink it. Your “one thing” doesn’t need to be a workout or a perfectly prepped meal. It just needs to make your body or mind feel better than it did yesterday.

Some ideas:

- Drink one extra glass of water.

- Get outside for 5 minutes and breathe real, fresh air.

- Add one serving of protein to a meal.

- Stretch for 3 minutes before bed.

- Put your phone down during dinner.

- Go to bed 10 minutes earlier.

- Take a short walk (literally, it can just be to the end of the street and back).

- Say “no” to something that drains you.

- Do 10 bodyweight squats while your coffee brews.

None of these feel life-changing… until you do them again tomorrow. And the day after. And the day after.

Small choices lead to big changes!

The truth is, you don’t need to overhaul your life to be healthier, you just need to take ownership of today.

When you pick one small thing you’re able to say, “I can do this,” you teach yourself that you are capable. You keep promises to yourself. You build trust. And that trust is what makes the bigger steps possible later.

One small daily action is like compound interest for your health. It adds up. It matters. And it works.

How to start today

Choose one. Just one.

What’s one thing that would make you feel a little better today?

Not starting Monday, or after Thanksgiving or for the New Year … Starting TODAY.

And tomorrow, pick a new “one thing” or you repeat the same one.

It’s a very simple formula:

Small, consistent habits = big, long lasting results

Ready For Action - Part Four of Four

Fri, 12 Sep 2025 22:27:27 GMT

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Taking Action

Here comes the fun part… This is the stage where thinking stops and doing begins. You’ve identified the change you need (your ah-ha moment), you’ve mapped out your plan, now it’s time to bring it to life.

Consistency is the key

But let’s be clear: preparation doesn’t end once you start acting. To be successful, you need to keep planning as you go… and, most importantly, keep showing up. Consistency is the key. It’s the repeated effort over time, even on days you don’t feel like it, that turns small actions into lasting change.

Here’s an example of the importance of continued preparation: you signed up for the gym and plan to go after work. Did you pack your gym clothes and shoes? Did you eat enough during the day to fuel your workout? Did you book your class ahead of time? In the beginning, even small obstacles like these can feel big enough to derail you. Habits are hard to change, which is why keeping your preparation dialed in is so important.

Now let’s talk about consistency. When it comes to fitness, results don’t come from a single workout or a one-time clean eating day. Real progress comes from showing up… again and again… even on days you don’t feel like it. Consistency builds momentum. It drives you forward toward your goals. Think of it as the bridge between where you are and where you want to be.

Tips on How to Stay on Track

If you know you struggle to stick to a plan on your own, here are a few ways to stay on track:

Join a small studio-style gym. These spaces often feel more like a family, and people notice when you’re missing. That extra layer of accountability helps you show up.
Work with a trainer. A trainer isn’t just there to count reps, they are your guide and motivator when you are struggling to stay consistent.
Find a workout buddy. Bring a friend along, because the tough moments feel lighter and the victories feel bigger when you share them. Plus, it’s just more fun.
Track your progress. Tracking keeps you accountable and helps you celebrate the wins, even small ones.

Action creates momentum

The first steps may feel awkward, but every time you follow through, you’re proving to yourself that you can do this. Action creates momentum… and momentum creates results.

Taking action doesn’t mean being perfect, it means showing up, one step at a time. Start small, start messy, but start. Pack your gym bag, go for a walk, or finally sign up for that class you’ve been considering. And remember, you don’t have to do it alone. Having support, whether it’s a friend, a trainer, or a community, can make all the difference. If you’re ready to take that first step but aren’t sure where to begin, I’m here to help you get started.

The hardest step is the first one. Take it today, and everything else will follow!

Preparation is Key - Part Three of Four

Fri, 12 Sep 2025 21:49:01 GMT

Preparation: The “I’m Ready” Stage

This is the phase where you’ve decided it’s time to make a change. You’re actively planning, setting goals, gathering information, and clearing space in your life to take action. The Preparation Stage isn’t just for the very beginning — it can come up multiple times throughout your fitness journey. Anytime you need to adjust, grow, or take things to the next level, this stage is key.

Just Getting Started

At the very beginning , you’ll likely identify what feels most pressing, the one thing that needs to change first. From there, you set a goal and begin researching what will help you achieve it.

Examples:

You want to lose 40 pounds. You might start looking for gyms that specialize in weight loss, search for healthy recipes, and clear the “junk” food from your cupboards.
You’ve lost strength and want to regain it. You might look for a gym that focuses on strength training, purchase some home equipment, or download a workout app.

You want to start running again. You might find a beginner running group, create a playlist to keep you motivated, and invest in proper running shoes.

Already in Action… But Ready for More

Once you’ve been on your fitness journey for a while, the initial results may have plateaued. That routine that once brought success might now feel boring or ineffective. Recognizing the need for change brings you back to the Preparation Stage, but this time, it’s about building on your progress.

Example:

You’ve been training at a cross-training gym for two years. You’re strong and confident, and now an obstacle race catches your eye. You’ll need to prep with a specialized program, adjust your workouts, and perhaps add new skills to be ready.

A Personal Story

I have someone very special in my life who, before her “ah-ha” moment, had reached a pretty unhealthy place. A new job and a change in location disrupted her routine. Movement became harder to fit in, and unhealthy food was always the easier option. With so much of her focus on adjusting to these changes, her health began to slip.

She told me about a couple of key moments that really stood out to her. She loves being outdoors, especially on the water, but one day while paddleboarding with friends, she couldn’t keep her balance to stand up the way they could. Every attempt ended with her falling. Another moment came at what should have been a fun, dress-up event. Instead of enjoying herself, she felt uncomfortable in her outfit and struggled with the walking, especially up the hills, that left her out of breath.

For her, those struggles were the turning point; the moments when she realized her unhealthy habits were starting to take away the things that brought her joy.

This was her “ah-ha” moment.

Once she accepted that something had to change, she took action:

She hired a nutritionist to guide her eating habits.
She set a goal to run a half marathon.
She created a reward system to stay motivated.
She planned time each day for some form of exercise.
She tried free trials at different gyms to find what suited her best.

This story shows how the Preparation Stage isn’t just planning, it’s about identifying what you need, taking thoughtful steps, and setting yourself up to succeed.

What's Next

Now… you've planned, prepared, and set the stage for success. You’ve laid out your goals, gathered the tools and knowledge you need, and created a roadmap to follow. The next step is where your preparation meets momentum. Where thinking turns into doing, consistency begins, and real progress starts to happen. This is the Action Stage… but we’ll dive into that in the next time.

Finding a Healthy Balance

Tue, 12 Aug 2025 21:23:05 GMT

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If you don't... who will?

Finding time to take care of your health, both mental and physical, is essential!

Tricks to stay on track

Here are a few tricks that have helped me stay on track when everyone else has a plan for my time:

Plan your menu for the week (keep your meals simple). You have to eat… multiple times a day. Don’t wait until you are hungry to prepare. Find things that you can make in big batches and eat dinner leftovers for lunch the next day. It’s always easy when everyone can eat the same thing, but that isn’t always the case. (You are not a toddler that refuses anything but chicken nuggets or a 16 year old boy that needs all the carbs in the world to fill his hollow leg.) Your fuel needs are different so feed your body accordingly.

When you are out and about, pack an ice chest or lunch bag with food that is conducive with your goals. Always be prepared. You will get hungry! Skipping a meal is not an option if you are planning on reaching your goals.

Schedule your workouts as if you were planning a work meeting. Non-negotiable! If the only time you have to workout is at 5 am, then set your alarm and get your booty outta bed! If you wait to see what the day will bring, it’s most likely not going to happen. (Your rambunctious little fan club has other plans for your time and you and I both know that they will win every time.)

Keep a regular bedtime routine. Sleep is essential for brain function, mental health and energy level. Even if the next day is just a lazy day, going to bed at the same time every night helps regulate your body's natural sleep-wake cycle (circadian rhythm).

DO you promise?

Keep the promises that you make to yourself! You wouldn't break a promise made to your kids or your spouse? Have that same integrity when speaking to yourself.

Trust me when I say, I know this is especially challenging at times. But here’s the thing… you can do hard things!! You’re a parent aren’t you? That alone proves that you are capable of overcoming challenges.

Let me put it this way, if you saw that your child's health was suffering and you had the control to do something about it, you would stop at nothing to do what’s right for them. Now apply that same determination to your health and wellness! If not for yourself, do it for the ones that love and count on you the most.

Go prep your meals and schedule your workouts! I believe in you!♥️

What is your biggest roadblock in this stage of your life? Share with me in your comments!

The Tipping Point to Transformation - A Four Part Series

Sat, 09 Aug 2025 23:14:10 GMT

Making a big change, like starting a fitness journey, isn't a single event…it is a process. We don't just wake up one day and have new habits. There is a series of phases that we will go through before we actually start to see the habits change.

Here are the three phases that I will cover in this series:

Contemplation or the Ah-ha phase - This is the realization phase where you begin to acknowledge that a problem exists and are seriously thinking about changing. You are weighing the pros and cons of making a change.

2. Preparation or the I’m Ready Phase-In this stage, you have decided to make a change and are actively planning for it. You set goals, gather information, and prepare to take action for the near future.

3. Taking Action - This is the phase where you actively change your behavior. You are putting a plan into practice and working to modify your lifestyle.

Before you can begin this process, you must be honest with yourself. This means acknowledging the habits you've been tolerating…the ones that have brought you to this moment. Taking responsibility for your past is the powerful first step that will allow you to take responsibility for your future.

This series will guide you through the different stages of change, helping you pinpoint where you are on your journey right now. The process isn’t always a straight line, and the stages can often overlap. We’re working toward progress, not perfection.

After reading about the phases, which one do you feel you're in right now: Contemplation, Preparation, or Action?

Identifying your phase is just the first step. In the next post of this series, we'll dive deeper into the Contemplation or “Ah-ha” Phase, with stories and examples to help you identify your own turning point.

I'm excited to hear from you!

What phase do you feel you're in right now? Tell me what you think in the comments below!

Your Powerful Ah-ha Moment- Part Two of Four

Thu, 07 Aug 2025 21:04:02 GMT

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Your Powerful Ah-ha Moment

Do you remember the “ah-ha” moment that pushed you to take control of your health and fitness?

Maybe it was getting out of breath walking up the stairs, or not wanting to go out on Friday night because your “going out” clothes didn’t fit right anymore. Maybe it was the visit to the doctor and the outcome of the test was high cholesterol or high blood pressure.

The moment of clarity, when you realize something has to change can be a powerful motivator. Typically this is a build up, with smaller day to day moments tapping your shoulder to get your attention. After so many shoulder taps, you will reach the point where the cost of staying the same finally outweighs the effort of changing.

My client Marina came to me over a year ago. After giving birth to her third child, Marina was the heaviest she had ever been and she continued to gain weight. She had all of the annoyances that come with excess body weight. She was insecure and uncomfortable in her own skin. She got to a point where she stopped trying to lose or even maintain her weight. It felt insurmountable. When I asked her what her “ah- ha” moment was she was able to tell me in such detail. Her “moment” was so powerful that she will never forget it. To someone not really paying attention, it could have just been another tap on the shoulder. For her, it came in loud and clear. Marina took action and has been consistent and successful on her path to a healthy lifestyle.

We all have habits that we tolerate in ourselves, things that hold us back or make us feel insecure. It’s not until we recognize these things that we can start to make the changes needed to close the gap between where we are and where we want to be. Being self aware and honest with yourself is essential to taking this first step. Listen to your body. It talks to you in so many ways. The more you listen, the better chance you have of hearing that “ah-ha” that will motivate you to change!

This is a quick example of what is called the contemplation phase. This is the phase where you become aware of a problem and start to seriously think about making a change. This is where you might have that "ah ha" moment, realizing that the high cholesterol or the shortness of breath is a real issue. You're still uncertain, but the seed of change has been planted.

Have you had your ah-ha moment?

I’d love to hear about it! Comment below or email your story to Trainxcel@fitxl22.com

P.S. Stay tuned for the Preparation Phase…….coming soon

My Journey to Opening Fitness Excel

Sat, 02 Aug 2025 21:45:01 GMT

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I have had many people ask me how I got into the fitness industry. The short answer…. I get relief from my overactive mind when I move my body. I fell in love with the benefits that I got from a good, hard workout.

Growing up I was always told to “sit still” Ha! That was an impossible task for me. My mind and body wanted to run, not walk…much less sit still. I played sports and was fortunate to grow up on a working farm so activities were plenty. It wasn’t until I started “adulting” that I realized that I needed to carve time out of my day and prioritize exercise in order to stay focused and balanced. I bought an elliptical machine and used it every day after work. That did the trick for a while, but as you can imagine, I got bored of that and needed something more, so I joined a big box gym. I would take classes because I was unfamiliar with weight training and the classes were comfortable enough for me to keep coming back.

At the age of 21 I gave birth to my first of five kiddos. Obviously this changed my life and routine drastically. It didn’t take long before I realized that I needed to find a new way to move my body. I got myself a jogging stroller, strapped on my Rollerblades :) and wore the wheels out. One baby turned into two within thirteen months. I upgraded to a double jogging stroller and invested in many exercise VHS to do in my living room (with babies crawling on me most of the time). I eventually figured out a schedule that got me back into the gym.

Fast forward about 10 years, all the while doing whatever I could to get my workouts in every day with five kids and their crazy schedules, I walked into a non-traditional gym that had cross training classes. These classes had all the weights, heavy med balls, sand bags, box jumps, pull up bars….. and an instructor leading the class on what to do and how to use the weights!! It was love at first class! I was obsessed with the results I got. The endorphins surging, the stress relief I felt, and eventually the muscles and strength that I gained from this type of workout. I took as many classes as I could, sometimes twice in one day (as your trainer I do not recommend two a days:). I hired a trainer who gave me nutritional guidance and that’s when my physique really started to change. My confidence in the gym started to grow and I wanted to share this wonderful state of being with anyone who would listen. I wanted them to feel as good as I was feeling.

I decided to get certified as a personal trainer. I started out training friends and family. I had a ton to learn but they were gracious, and we had a good time together figuring it out. From there I surrounded myself with like minded people, got a job at a fitness studio and then another and another until it was time for me to open my own studio. All the while learning so much from my fellow trainers, but mostly learning from my clients. My clients have always been the ones who have helped me learn and grow in this industry. Everyone is unique. Each individual comes to me with different goals, different roadblocks, and different reasons for why they need my guidance. Their goals become my goals. In my career life, there is nothing better than my client’s successes, big and small. I love celebrating every single win that each client has! I could go on and on about that part of my “job”....but that is for a different time.

Best in health,

Adria Lombardi