Personal Training with Tracie
Optimizing Body Composition
As a health coach and personal trainer, I am passionate about promoting muscle as the organ of longevity. Building and maintaining healthy muscle is one of the most important steps we can take to support overall health as we age. Improving body composition means reducing unhealthy body fat if needed, especially visceral fat around the belly, while adding lean, functional muscle.
As we get older, building muscle can become more challenging, but it is more important than ever. Without intentional effort, we risk sarcopenia, or the deterioration of skeletal muscle, which increases the risk for many health issues. To stimulate muscle protein synthesis, we need adequate dietary protein and consistent stimulus to the muscles through resistance training, such as lifting weights. One essential amino acid to include in our diet is leucine, because our bodies cannot make it. Research suggests that consuming protein within 30 minutes of weight training can support muscle building.
During times of stress, illness, infection, or prolonged physical activity, our protein needs increase. If we do not consume enough protein, muscles can atrophy or break down.
Even with new health stressors, it is important to start slowly but start consistently. The sooner you begin, the greater the long-term benefits.
Benefits of Healthy Muscle
Healthy muscle is much more than strength and appearance. It:
Secretes myokines, which help use glucose without insulin and positively affect the immune system
Produces BDNF (brain derived neurotropic factor), which promotes new neurons in the brain
Releases interleukins that reduce inflammation throughout the body
Serves as a large site for fatty acid oxidation
Cushions and protects bones
Supports better glycemic control, insulin sensitivity, and metabolic flexibility
Handles up to 80 percent of glucose disposal when healthy
Through intentional weight training and proper nutrition, you can build muscle that not only supports strength and confidence but also enhances long-term health, brain function, and metabolic resilience.
Ready to Build Strength and Energy?
Are you ready to feel stronger, more confident, and energized in your body? Whether you are just starting out or looking to take your fitness to the next level, I am here to guide you. As a certified personal trainer and health coach, I combine safe, effective strength training with nutrition guidance and lifestyle support to help you reach your goals.
I work with women who want to:
Build strength and muscle
Improve energy and stamina
Support healthy body composition
Navigate perimenopause, chronic conditions, or other health challenges
Establish sustainable habits for long-term results
No matter your starting point, I create programs tailored to your unique needs and abilities. Together, we will make progress step by step, building confidence, resilience, and a body that supports your life.
Take the First Step
Your health is worth the investment. Book a session today, and let’s create a plan that fits your lifestyle, your goals, and your body.
A few years ago, I started weight lifting. I can honestly say I have never felt better or stronger. One of my autoimmune conditions destroys the cells in my stomach that produce stomach acid. Without enough stomach acid, it is harder for me to digest food properly, so I have to be very intentional with my nutrition and how I consume protein.
Maybe you also have a condition or situation that makes building muscle feel more challenging. If so, I want you to know this: your challenges do not have to stop you. With the right modifications and consistency, you can still get stronger and feel better.
Acknowledge your barriers, adjust where needed, and keep moving forward.
If you are not sure where to start, I would love to help!
Did you know that I am also a certified yoga instructor?
I love the balance that yoga can provide to a busy and stressful life. Interested in learning more?
