March 9, 2021 - We all know what it feels like to be sleep deprived. Not only does a lack of sleep hinder our productivity, it's also dangerous. This National Sleep Awareness Week we want to encourage all of you to listen to your body's warning signs of fatigue. Here are some basic health benefits to getting enough sleep from Health.gov:

• Get sick less often (keep Coronavirus at bay!)
• Stay at a healthy weight
• Lower your risk of serious health problems, like diabetes and heart disease
• Reduce stress and improve your mood
• Think more clearly and do better in school and work
• Get along better with people
• Make good decisions and avoid injuries - for example, sleepy drivers cause thousands of car accidents every year

Read our previous blog post by Traveling Trainer Rebekah regarding the Importance of Rest.

February 28, 2021 - This week’s beautiful weather reminded me how much I enjoy making smoothies for breakfast (or before a workout) when it’s warm out. This simple smoothie recipe will keep you full while building muscle and making you feel like you’re lounging beachside next to crystal clear waters.

Ingredients

• ½ Frozen Banana
• ½ Cup Frozen Pineapple Chunks
• 1-1.5 Scoops Vanilla Whey Protein Powder
• ½ cup Pineapple Juice
• ¼ cup Lite Coconut Milk
• Small handful of ice if preferred

Instructions

Blend all ingredients until smooth, about 1 minute

Pour into a glass, top with a coconut flakes, garnish with a mini umbrella or pineapple slice if you’d like and enjoy!

**Please note I did not add any calories or macronutrient calculations purposely. The number of calories will depend on the type of protein powder you use, the size of the banana, and a few other small factors**

Did you try this recipe at home? Take a picture and tag us on social media!

• Facebook @Travelingtrainerskc
• Instagram @traveling_trainers

February 26, 2021 - 

So What Exactly Are Macros?

The biggest trend in fitness and nutrition over the past few years has been flexible dieting and tracking your macros. But what exactly are macros? No, we aren’t talking about those things in Microsoft Excel. Simply put, all foods are made up of macronutrients and micronutrients.

• Macronutrients are the main categories that make up the calories we find in food. There are three macronutrients – protein, carbohydrates, and fats.
• Micronutrients on the other hand are the smaller nutrients we find in food such as vitamins and minerals.

Protein

Protein is arguably the most important macronutrient there is. Protein has a ton of benefits including muscle retention, building, and repair. Protein also has the highest thermic effect on your digestion. This means it takes your body more energy to digest it thus giving your metabolism a slight boost every time you consume protein. Another beautiful feature of protein? It keeps you fuller for longer. This means if you’re trying to lose weight eat more protein!

Protein is 4 calories per gram. Most conventional research shows you should aim to eat anywhere from .5-1.2 grams of protein per pound of bodyweight depending on your goals and activity. This means a 200lbs person should consume anywhere from 100-240g of protein per day.

Examples of good protein sources: chicken breast, chicken thighs, lean ground beef (90% or higher), ground buffalo, sirloin steak, flank steak, pork tenderloin, egg whites, whey powder, Greek yogurt, most deli meats, and turkey breast.

l calories are created equal which is where macros come into play. Each macronutrient contains a different number of calories and affect you in a different way, Let’s break each of these down.

Carbohydrates

Carbs are the one macro people absolutely love to villainize. When people think of carbs they generally think of foods like chips, cookies, cake, and all of those sorts of delectable treats. While it’s true that those foods HAVE carbs in them, they are also generally very high in fat. Most people aren’t going to gain a bunch of weight eating things like fruit which are mostly made up of carbohydrates.

Carbs are our bodies preferred method of energy. Our body breaks carbohydrates down into glycogen which is then stored in our muscles. Our bodies then use our glycogen stores for short bursts of energy such as working out in a gym.

Like protein, carbs are 4 calories per gram. The number of carbohydrates you want to consume should absolutely be based around your goals, even more so than protein. If your goal is to lose weight you’ll want to consume less carboydrates. A good starting place is generally around 35% of your overall caloric intake.

The other thing to know about carbohydrates is right in the word. CarboHYDRATES. Your body generally stores 3-4g of water per gram of carbohydrate you consume. This is why a lot of people think they lose a lot of weight at the beginning of a diet phase. As soon as you cut carbs, your body releases the extra water it was holding onto hence the decrease in weight. Something to consider for the future!

Examples of good carbohydrates: fruit, vegetables, rice, whole wheat pasta, regular potatoes, sweet potatoes, quinoa, oatmeal, whole wheat bread, and beans.

Fats

Like carbs, fat has also been demonized in the past leading to all sorts of crazy diet fads. The truth of the matter? Fats are an important piece to overall nutrition. Now, don’t go running off to start your keto diet just yet. Fats are certainly not the end all, be all.

Fats help with all sorts of functions within our body. Fat helps regulate and produce many of our hormones. They provide our bodies with a certain amount of energy. Fat also helps our cells grow as well as provides a layer of insulation to help keep us warm. This is why many people get colder easier when they lose a lot of body fat.

Fat is higher in calories than protein and carbohydrates. They are 9 calories per gram. This is why you have to be careful with how much fat you have in your diet. It can add up quick. In terms of consumption, fats should make up at least 25% of your overall caloric intake. When you dip below 25% you’re putting yourself at risk for various hormonal irregularities.

Examples of good fat sources: grass fed butter, olive oil, coconut oil, avocado oil, avocados, most nuts, eggs, fatty fish such as salmon or fresh tuna, most nut butters.

And What About Micronutrients?

This section is going to be short and sweet. Micronutrients, as mentioned above, are the smaller components that make up food. We’re talking all of the vitamins and minerals we need to have a well-rounded, healthy diet. I’m not going to get into every single vitamin and mineral in the world because there are a ton of them. It’s important to know that getting them in from natural food sources will always trump using a multivitamin. That’s not to say a multivitamin is bad, but food always wins. The easiest way to get them all in is by eating the rainbow. Make sure you’re eating foods of various colors and you’ll likely get a good number of micronutrients into your diet.

Check out our previous blog post The Ultimate Guide to Supplements.

Conclusion

By now you hopefully have a good understanding of what macronutrients and micronutrients are and why they’re so important to your overall diet. Have more questions or want a further in depth explanations or want to get your macros and micros in line? Reach out to use at Traveling Trainers as we’d love to help!

February 22, 2021 - "The goal of National Eating Disorders Awareness Week (#NEDAwareness) is to shine the spotlight on eating disorders by educating the public, spreading a message of hope, and putting lifesaving resources into the hands of those in need." - nationaleatingdisorders.org 

Eating disorders are complex medical and psychiatric illnesses and can affect anyone regardless of age, size, gender, race, sexuality, ability or socioeconomic status. Learn about warning signs and what to watch for here:
https://www.nationaleatingdisorders.org/warning-signs-and-symptoms 

If you or someone you know may be struggling with an eating disorder:

• Use NEDA's Eating Disorders Screening Tool 
• Contact the Helpline:
  • Online Chat
  • Call (800) 931-2237 (Translation services are available)
  • Text (800) 931-2237
• For Crisis situations Text "NEDA" to 741741 to be connected with a trained volunteer at the Crisis Text Line.

February 6, 2021 - Video Transcript follows.

Click on the image below to watch the video.

"Hey guys JaCory Marshall here with Traveling Trainers. I am YOUR personal trainer. Today we have a new topic to discuss, but just a recap of where we came from. We started at Motivation, went to Inspiration, to Consistency and now we are at Plateauing. Plateaus in the fitness industry is something that's common - especially if you do not change up your routine. And just like you see mountain tops and plateaus out in the world going up and leveling off, that's the same thing that can happen if you do not challenge yourself in your workouts, okay?

So how do you do that? You get stressed, you don't see any gains, your muscle gain being trimming up. Well the body is an amazing creation, because if you don't challenge it, it will not change. I don't care how much you sweat, how much you're huffing and puffing, how tired you are after the workout it does not matter. Because at the end of the day, we all need challenges. Not just in our brain, but our body does too. It needs that great stress. 

Ways that I do, when I facilitate workouts with my clients or myself. I change up the exercises - the body gets bored of the same routine. Something that maybe mimic the part of the body that you're working out. For instance, going from dips with the bar or bench dips to tricep push downs.

Also, changing your rep range. Maybe going from 8 reps to 15 or 20 if you're trying to tone up or from 8 to 6 to 4 to 2 if you're trying to bulk up.

Another way of changing workouts is being able to change the sets. So you might do 2 sets of 15 but you want more muscles, so you might change it to 2 sets of 8 and increase the weight.

So it's a lot of manipulation here and there to change up what you're trying to do, but the body will adjust and thank you in the long run.

Definitely get your nutrition in there as well as your rest. That  goes a long way too, because if the body, if it's tired or not being fed the right way, it definitely will give you bad turnouts. 

Alright, guys, for more tips and tricks go to TravelingTrainers.com. Peace."

January 24, 2021 - So you’ve decided to start a new fitness journey, huh? First off, congratulations on making the decision to better your overall health! Obviously, the next step is to waltz into a place like GNC or Supplement Superstore and drop some serious coin on various supplements, right? The walls are lined with all sorts of products. It’s like Willy Wonka’s Factory but for fitness enthusiasts! 

Not so fast.

While loading up on supplements may seem like a logical first step in your journey, there are likely a lot of them you can do without. I’ll break down why in this ultimate supplement guide.

Powders, Pills, and Shakes Oh My!

When I first started working out, I did exactly what I talked about above. I waltzed right into a GNC and my immediately spun around Exorcist style. There were so many products. I had no idea what I wanted or needed. I simply knew people who worked out took supplements.

After consulting with the sales clerk, I walked away with my wallet a lot lighter and my hands a lot fuller. If I recall correctly, I bought everything she recommended which included a pre-workout, a giant bag of mass gainer powder, Men’s vitamins, and of course protein powder. 

I blindly trusted the clerk not actually knowing if I needed any of those things. She said I did, so that’s what I bought month after month after month.

That pre-workout? It made my skin feel like it was crawling with bugs. I hated it.

The mass gainer shake? It was so thick and gross. There were SEVERAL times when choking it down that I had to pause to make sure it didn’t come back up.

How about the protein powder? Well, that was okay, but it was also incredibly hard to consume post-workout because the mass gainer shake left me feeling SO full.

And the vitamins? Those were fine, just pricey. 

I hated the products, but I kept taking them because that’s what I was told I needed. I never saw any of the gains these products promised. Hundreds of dollars down the drain paired with the frustration of not seeing progress.

Unfortunately, I didn’t have anything like an ultimate supplement guide to help cut through the noise of what I ACTUALLY needed.

Do You Need Supplements?

While adding supplementation into your routine may seem like a good idea, hold tight. Supplements are just that – meant to SUPPLEMENT your regular diet. 

Far too many people look at supplements as a way to band-aid the things they aren’t getting in their life.

Don’t want to eat fruits and veggies? Just take a multivitamin or use a greens powder!

Aren’t interested in eating lean protein with each meal? Whip up a protein shake!

Wanting to lose weight fast? Just take CLA or do one of the many sham Detoxes out there! Spoiler alert: neither of those things will help you lose weight fast.

Don’t want to go outside and get some natural sunlight/Vitamin D? It’s cool. Just pop a pill!

I firmly believe we need to start looking at supplements differently. They are meant to fill in the gaps in our diet, not replace things like they are so often used for.

I bet you thought you were going to get a comprehensive breakdown of various supplements in what’s dubbed the ultimate supplement guide, didn’t you?

I hate to be the bearer of bad news, but here’s the down and dirty secret of supplements: until you get your diet in line most supplements are unnecessary.

What supplements actually matter? Let's take a look.

The Actual Ultimate Supplement Guide

Now, I hope you don’t think that I think all supplements are useless. I don’t. I think most people just need to get their diet in line and based on the gaps they still see add the supplements they deem necessary.

That being said, there are a few supplements that I believe are okay to use right off the bat. So what’s on my ultimate supplement guide?

Protein Powder

While I believe you should get most of your protein from whole food sources, I know how hard that can be sometimes. The more protein you need in your diet, the harder it becomes to consume in whole food form. 

Enter protein powder.

Quite honestly some people in the fitness industry don’t even consider protein powder to be a supplement as it’s closer to actual food than it is anything else.

I’m a big fan of using protein powder in a morning shake or smoothie. Smoothies are a great way to get in a good amount fruits, veggies, and protein. You can even level up your smoothies up with some healthy fats to get the complete package.

Another great use is a regular ol’ protein shake as a snack in between meals. Most protein powders are 24-30g protein per scoop which is a solid amount. 

And before you ask: no, there is not a best brand of protein powder in my opinion. Find a brand you like with flavors you like and stick with it. Simple as that.

Multivitamin

While I’d love to sit here and think you’re getting ALL of the vitamins and minerals you need from food sources alone, it’s highly unlikely. That’s why I’m fine with you taking a multivitamin.

Again, make sure you’re eating a well-rounded diet filled plenty of fruits and vegetables so you can get a lot of your micronutrients naturally. A multivitamin will simply help fill in the gaps for anything you’re not consuming or not consuming enough of.

Like protein powders, there really isn’t a “best” multivitamin. Whatever vitamin you choose, make sure it’s USP Verified. USP is an independent party that tests the quality of vitamins to ensure you’re going to get what the vitamin says you’ll get.

Creatine 

Creatine is the most researched supplement in the fitness industry and has been deemed to be 100% safe and effective. Feel free to do your own research, but trust me on this one.

Taken before a workout, creatine can help your muscles generate a little extra oomph. They’ll give them that extra little push when you start to fatigue. Some people like to take it afterwards with their post-workout shake which is also fine.

Just like the others, there isn’t a best brand here. You will want to look out for one big factor – that you’re buying 100% Creatine Monohydrate. Most creatine supplements are pretty cheap and last a good long time since you only need 5g per day.

What About Everything Else?

Right about now you’re probably saying to yourself, “Ultimate Supplement Guide? Dude talked about THREE supplements! That’s a pretty lame guide if you ask me!” And you’re right. But so am I.

Everything else isn’t necessary. Here are a few that I’ll quickly dispel.

You don’t need pre-workout. What you need is better sleep. Think you still need to spend a bunch of money on pre-workout? Go look at the first ingredient on most tubs. I can all but guarantee the first ingredient is caffeine. Instead of spending money on tubs of pre-workout just drink coffee before a workout.

Think you need a greens powder? For sure step up your veggie eating game. Experiment with different ways of cooking and seasoning them before you say, “But I don’t like veggies!!!”

Fat Burning Pills? Yeah. Those don’t work and are 100% a waste of money. At least the others I listed above do something. Eh, I take that back. Most fat burning pills are glorified laxatives so do with that what you will.

I can go on and on about countless others, but this is a blog post so it has to end at some point.

Supplement Takeaways

If there’s anything I hope you take away it’s that you don’t have to worry about supplementation, especially if you’re first getting started on your journey. Instead, focus on the habits that will create the biggest effect for change such as daily exercise, a diet high in whole foods, and consistently good sleep.

Those things will go a lot farther for you than supplements will. I know the ultimate supplement guide wasn’t exactly what you were probably expecting, but I hope you this post saves you some money and helps clarify what you do/don’t need.

Still have questions about supplements? Reach out to us and we’d be happy to help!

January 21, 2021 - Video transcript follows.

"Hey guys JaCory Marshall here, your personal trainer with Traveling Trainers. Today we got a new topic to discuss. We started with Motivation, went to Inspiration and now we are going into Consistency - a part of your regimen that you need to have when trying to reach the goal that you’re trying to reach at. Be it playing sports, be it at your job, be it at your family, in your community - health and wellness goals from trying to get new PR to just starting. So it’s all about Motivation with the “ra ra! yes let’s go get em” especially after the new year. And now we talk about Inspiration which actually helps you when the “ra ra” dies down. As in, looking at somebody you admire, or being in a group that inspires each other, or whatever have you. It could be a quote, it could be anything. It could be parents who are aging and you might want to reverse that routine right there or it could be an example for your kids. Anyway, find your inspiration.

And now we got Consistency.

Alright, this means the day in and day out grind which we can definitely fall short on. When we talk about Consistency, we talk about having that pattern - wake up, routine habit, what’s next, see results, see what went right, what went wrong and do it again or revamp it. It has to be the long haul. Once again, we are not talking about being the rabbit in this race, we are talking about being the turtle, the tortoise. Consistency - running that same race. You may not see it as fast as you want to, but run that same race. Because before you know it, you look up and you’ll be way down the line. The rabbit might have finished first, but you have built your firm foundation that won’t cripple, won’t fall through situations because you tested. You’ve messed up, it’s okay, you need to mess up. You’ve probably heard a lot of books, a lot of teachers, we have friends. It’s okay to mess up, but then you correct it and you continue that consistency, alright? 

That’s what it’s all about. Life is all about trying to get it right, but not in a fast manner so that you do it correctly.

Alright, guys? Next I’m going to have a different topic to end this one out. And then we’ll go from there.

But like always, Traveling Trainers Wellness First No Excuses! See you guys later.

January 19, 2021 - January 19-25 marks the 21st annual Healthy Weight Week, a time to celebrate healthy, diet-free habits that last a lifetime. This week is all about loving yourself, loving your body, and changing the way you approach your weight goals.

Diets are a temporary fix to a long-term problem and usually, they don’t work. We are bombarded on a daily basis with fad diets promising fast results. While laxative teas and caffeine pills can show short-term results on the scale, they reduce your nutrient intake and can be harmful to many organs (liver, kidneys, etc.) in the long-term. 

A positive body image and establishing a healthy relationship with food is the first step in attempting to live a healthy lifestyle. Here are a few tips we recommend:

• Start by changing your internal dialogue from negative to positive. Remember that beauty comes in all shapes, sizes, textures and colors!
• Get active! Winter is, understandably, the most sedentary season for Americans. 5 minutes a day is a great starting point. Ever tried yoga?
• Drink more water. Try drinking a little bit more each day. Water intake flushes out toxins which allows our muscles to work at peak performance. It's also known to help skin health.
• Eat balanced meals - no more calorie counting! All 5 food groups should be incorporated into your main meals each day. 
• Get enough sleep. It sounds counteractive to become more active but also get more rest, yet your body heals when you sleep. Stress relief is key to a healthy lifestyle. 

Each person's "ideal" weight is different. There is no benefit to comparisons. You are you and that's perfect!

January 11, 2021 - Whether your resolution started with its own hashtag, like #DryJanuary, or was something more simple, we all struggle to keep them at the forefront of our priorities come mid-February. Why is it so hard to better ourselves??

Let's start with why we even make resolutions in the first place. 

According to Ray Williams, New Year's Resolutions, which are primarily a Western Hemisphere tradition going back 4,000 years, are where  "a person resolves to change an undesired trait or behavior, to accomplish a personal goal or otherwise improve their life." Making resolutions has many parallels to religion, where sacrifice and reflection are popular methods of atonement for wrongdoings in the previous year.

Most of us on January 1 focus on bettering ourselves physically and financially. This means we typically make resolutions to stop drinking as much alcohol,  consuming as much sugar, stop tobacco use, etc.

Here are the most popular resolutions for 2021:

1. Exercise more (50%)
2. Lose Weight (48%)
3. Saving Money (44%)
4. Improve Diet (39%) 
5. Pursue Career Ambition (21%)

The most popular resolution is to exercise more in the following year.  If 50% of us resolve to exercise more, why do we drop off after 1 month?

It seems that we realize we don't have the tools, skill, motivation or time to focus on pushing our bodies past our comfort level. Going to the gym takes time, money, and effort. It sounds simple. Add in the additional planning of babysitters, COVID-19 rules and restrictions, and diet changes, going to the gym is the LAST thing any of us will follow through with. "I'll just eat a carrot" has been a phrase used in our household before.

So how do you beat the Resolution Fatigue? 

1) Set SMART goals

3) Accept small setbacks
You will have cheat days, injuries, illnesses, etc. Don't let those days ruin your progress. 
Life Coach Florian Wüest says "Focus on progression, not perfection."

Make 2021 resolutions the ones you finally stick with. Checkout our website for more tips and tricks on how to be the best you.

January 2, 2021 - Fitness programs usually come with a schedule, and for some people part of the struggle may be fitting in the required number of sessions per week. However, just as important as getting in your workouts is remembering to schedule and stick to your rest days. Although we generally think that more is better when it comes to exercise, at a certain point that not only ceases to be true but can in fact be counterproductive. Resting is an integral part of the fitness process, allowing the body to recover from hard work, preventing injury, and even improving performance. How much rest you need depends on your fitness level, with beginners needing more to start with, and on the level of exertion required by your workout.

Exercising, especially notable during weight or resistance training, causes muscle fatigue. This feels like sore, tired muscles, but is actually a process in which muscle fibers tear slightly at a microscopic level. Cells called fibroblasts create the structure of our muscles, and when they are exerted the result is many tiny tears. Resting gives your fibroblasts time to not only repair these tears, but to rebuild the muscle framework with more strength and density. Rest is therefore an incredibly important part of bodybuilding, or of simply growing stronger muscles. Rest also encourages optimal performance, as any task is easier to perform in the absence of extreme fatigue.

However, there is more danger to skipping rest days than just the threat of cheating yourself out of potential results. Overexertion and overtraining may even result in injury or disrupted sleep patterns. Too fatigued muscles may cease to function properly, encouraging bad form which leads to injury. Safe movement patterns depend on muscles working in synchronization with each other, and when some or even one muscle is overtired, others will step in to help, over time resulting in postural chain imbalances. There is also the much more mundane, but still serious, risk of dropping a weight on yourself out of fatigue. Further, exercise produces hormones such as cortisol and adrenaline, which play a very important part in energy consumption and balance. However, too much exercise will lead to too many of these hormones, making it difficult to sleep at night and leading to further fatigue.

How much rest you need is personal and certainly depends on your fitness level. Most people find that as they gain strength and endurance they need less rest overall to return to peak performance. It is safe to say, however, that if you are experiencing exhaustion, extreme fatigue, or much soreness, you will be doing yourself a favor by giving yourself time to recover instead of pushing immediately through your next workout. So, don't feel any guilt about not doing more work...enjoy your day off and know you are doing the absolute best thing for your body!  

December 31, 2020 - For a lot of us, beverages are a daily part of our lives. We consume things like coffee, tea, water, soda, juice, and more. Are some of these beverages hurting your health more than helping, though? In this blog post we’re going to dive into the dangers of liquid calories and some alternatives to consider.

Most people don’t even consider liquid calories when they’re taking an overall look at their diet. Unfortunately, these calories add up and add up quick! First off, because they’re liquids they’re much easier and quicker to consume. They don’t take up as much space in your stomach as say, fruit or vegetables. This makes it easy to consume multiple glasses in one sitting.

Before I go any further, I want to give you a snapshot of some of the biggest culprits that can be adding to your waistline:

That daily Starbucks Grande Vanilla Latte? 250 Calories

An 8oz serving of Orange Juice? 110 Calories

A 20oz bottle of Coca-Cola? 240 Calories

Let’s add that up really quick. If you have 1 glass of OJ at breakfast, stop for a Vanilla Latte at Starbucks on the way to work, and get a bottle of Coke as an afternoon pick-me-up, you’re looking at adding 600 Calories to your day in beverages alone! This is on top of any food you eat and assuming you only have one of each beverage.

On top of these, there’s booze which comes with a whole other set of potential issues. I hate to be the one to break it to you, but alcohol is nothing but empty calories. What does this mean? Simply put, there is absolutely no nutritional value to alcohol whatsoever. Bummer, I know. In addition to that, consuming too much alcohol often leads to us making poor food choices. While those couple of drinks may seem innocent enough, they may also be the difference between a healthy dinner or ordering out a large pizza with a dozen wings (and let’s be real – by this time you’re probably going to wash that down with more booze).

As delicious as some of your favorite beverages may be, there’s a real chance they could be the difference between achieving your goals and wondering why you’re not seeing results. How then can you begin to look at cleaning up those liquid calories? Considering some of these alternatives:

Instead of a super sugary coffee drink, try black coffee or the “skinny” version of your favorite drink which more than likely uses sugar-free syrups and skim milk.

Simply switch out your regular soda for a diet soda.

Instead of drinking fruit juice, try swapping it for an actual piece of fruit.

Drinking booze? Try to stick to 1-3 drinks in one sitting and be sure to drink water in between each drink.

If you’ve never given the types of drinks you’re consuming and how they might be affecting your goals any thought, I hope you’ve found this post to be eye-opening. If you’re not sure of good alternatives for your favorite drinks just reach out. The crew at Traveling Trainers would be more than happy to help you figure out how to clean up your beverage consumption!

December 22, 2020 - Video transcript follows.

"Hey ya guys JaCory Marshall here with Traveling Trainers. I am your personal trainer. Today we have another topic at hand that's going to help you along your wellness journey. It's going be able to allow you to thrive and to surpass those goals that you have at hand.

We talked about motivation already, which gets you started on that path and gets you going. But that's just the beginning. Motivation will wane, especially during those times when it gets tough. When it's high, you know, you feel on top of the world. But there's going to be some low points where you don't see the change that you're looking for being in your diet, being in your workouts, being in your rest time, being in your meditation time. You need other people to come alongside you. You need other tools to have in your bag, past just being motivated.

Motivation is a "ra ra shis come bah" at like a sporting event. But after the lights go out after the clock is zero, then what? When nobody's watching, nobody's around you. 

So, we are going to talk about inspiration, now. Being inspired. 

I learned a while back in business ventures that being inspired goes a long way into reaching your destination. It's what helps you thrive, helps you get through those ups and downs, those valleys, the ebbs and flows if you will.

So what inspires you? Who, what, where? You have to have this thing together.

Just some tips to have in hand for being inspired:

Look at somebody that you can see them from their starting point all the way to where they are now through the struggles. Do your research on this person. And, if they're definitely in your field, try to mimic them a little bit. Obviously you have to put a tweak on it but have somebody that inspires you. It could be your parents, it could be your sibling, it could be a classmate, it could be your teachers, it could be anybody at your job. But, always have somebody, maybe more than one person, that inspires you day in and day out that you can call on to tell them about your problems, to be able to vent, to be able to get ideas from. Somebody who can always cheer you up, to tell you what you're doing wrong. I know some people don't like that to happen, they don't like to admit that, you know, we aren't perfect. But, that, you know, you might need to take a step back and reevaluate where you're coming from. Alright? So, those are the people that, you know, should be around you. Talking about your core. Acquaintances come and go but your core needs to be strong. And if they're not, you need to evaluate that, as well. If they're not going places, doing the same old stuff, making the same ol' mistakes day in and day out, that's a problem. They're not trying to elevate themselves in some form or fashion, trying to build others up, the community up, that's a problem. So, who are you hanging around? That can stunt your growth right there more than anything, or take you even straight back to square one. I advise you to get somebody that inspires you.

Also, places. You have a place that you dream about going? That's a form of inspiration, probably more of a motivation but there's inspiration within that. Or even for causes, there's inspiration within that too. To cure, to help whatever, to feed, to clothe, to stop different things that are going on within our country or our world. That's inspiration as well.

A dream board. I guess it's a dream if you don't reach it, but I don't like to call them dream boards, I like to call them a fate board. Just have fate being a thing and go for it. You only have one life to live so go for it. What do you have to lose, day in and day out? 

The biggest problem with people that I encounter, and sometimes even myself, so I'm not exempt at all, is consistency. That be in the weight room, that be in your eating habits, that be in your time of rest (that's undervalued). Just being consistent. Be it whatever job you're in, it's a day in and day out situation.
Stay focused on that and you will go far, no matter what it is. Alright? Be it getting raises in the current job, or getting straight A's in college or highschool, Masters, doesn't matter. Just keep going. 

Things take time. Don't be the hare, be the turtle (I think they call it tortoise). Take your time, regurgitate. Know what you're doing instead of trying to get there fast. And that's the biggest problem, people want to get there fast because they want to say 'I did it better than such-and-such' or 'I did it first' or 'I did it without help'. Just like the old saying goes, 'the quicker it builds up, the quicker it goes away.'

Okay guys! Always remember, travelingtrainers.com. Wellness first, no excuses. 

See you later. Peace!"

December 15, 2020 - Video transcript follows.

"Hey ya guys JaCory Marshall here your personal trainer with Traveling Trainers. I'm here to bring you a topic that, you know, that's very important not just to me, but should be to you as well. And that is motivation.
When talking about motivation, we often, you know, talk about things to get you going, things to get that engine running about whatever it may be; Getting straight A's or making the team or getting this job. So what is driving you, what is getting you out of bed in the morning? Why is this important? Because we all should be striving for something greater than ourselves. That's what we were designed to do, in the first place, from being born. To not just make yourself better, but also the people around you better. 

So, what is your drive? What is your motivation? What gets you going day in and day out?

"You have to have something to keep you going. Even more now than ever with COVID; job loss and tragic incidents and so forth. You have to live for something greater than yourself. 

Is it to advance in that career? Is it to make to college on a scholarship? Or make it into college? Or, is it to be an entrepreneur? 

Whatever it may be, you need to sit down and write those things out. Now, I'm going to give you some tips on how to stay motivated.

First, meditate on it, alright? Meditate on it. Whatever you have that you want to shoot for, meditate on it, so you always have it fixated on your brain.

Next, write it down. Wherever you want to put it, the bathroom mirror, or, you know, next to your nightstand, so you always can retrieve it and go over it again.

Another tip is audiobooks, books themselves if you like flipping pages, YouTube motivation videos - just be careful because they try to sell you stuff all the time, too. But, find somebody that you look up to in your industry that can help you with guidance and to be motivated and to keep striving. Follow their footprint if they are successful, if they have a background that you can look up and research.

Those are some tips that I would recommend.

Another thing, of course, is to have somebody hold you accountable, each and every day or each and every week, that you stay on track. Think about those horses that they bet on at the Churchill Downs or any other place for that matter. When they have those blinders on, they're going straight. They're not looking to the left or to the right. They're going straight. So, that's the motivation that you need. Put the blinders on. Quit looking at people on social media, or in your family competing. 

Because really it's the competition with YOU against YOU. That's it. YOU against YOU. 

Alright guys, that's all I have for today. Traveling Trainers, wellness first, no excuses! Check us out at Travelingtrainers.com. See ya."

November 30, 2020 - We believe a wellness journey includes the communities we live in. That's why we decided to donate to the Veterans of Foreign Wars (VFW) organization.

From their website:
"The VFW is committed to ensuring needed VA reforms are based on the needs, preferences and expectations of the men and women it was designed to serve – not political rhetoric. "Our Care," a 2015 report, evaluated the veterans’ health care landscape based on responses from a diverse cross-section of military veterans. It included conclusions on veterans’ options, preferences and expectations when seeking health care, which we believe should serve as the bases for changes to the VA health care system."

To learn more about the VFW organization and how you can support their efforts visit their website at 
https://www.vfw.org/donate/your-support-matters 

November 23, 2020 - The holiday season is upon us and that means an abundance of delicious celebratory meals. Thanksgiving leads the way with juicy turkey and colorful side dishes like stuffing, cranberry sauce, green bean casserole, macaroni & cheese, sweet potatoes topped with marshmallows, and more. Of course, this doesn’t include mouthwatering desserts like pecan pie, apple pie, and of course pumpkin pie.

With heavy-hitting, rich foods like these, it becomes incredibly easy to load up plate after plate after plate until you’re left feeling sick and sleepy. This leads up us to the topic of today’s post: the importance of portion control.

Generally speaking, portion control is something we should all be cognizant of regardless of large, festive meals. I know, I know – eating large heaping piles of creamy mac & cheese is WAY more fun than any sort of lean protein. However, that’s not to say you can’t have the best of both worlds.

If you want to lose some weight, or at least minimize the inevitable Thanksgiving bloat, there are ways you can break your plate down so you can enjoy yourself without going overboard. Let’s start with the biggest piece of the puzzle: protein.

Grab that plate and load half of it up with turkey. That delicious bird that you spent all day roasting is chock full of protein which is important to any good diet. Protein has a myriad of good qualities. It helps keep us fuller for longer, it helps repair and maintain muscle mass, and it takes our bodies more energy to digest it meaning it gives our metabolism a slight boost. Another perk of protein is that it tends to be a lot harder to overeat. Even if you do? It’s VERY rare that your body will ever store excess protein as fat. Wins all around!

Next up on that plate: veggies. You knew it was coming. We’re adults here and we should all be eating our vegetables. These should make up the next biggest portion on your plate. Veggies should account for about a quarter of the space on your plate. In a normal situation you’d actually have the protein and veggie portions flipped where it’s half a plate’s worth of veggies and a quarter of protein. Choose what you will, whether it be green bean casserole, broccoli, carrots, a side salad, or another veggie your family chooses to cook.

The last quarter of space on your plate? Use that for the fun sides. These can include mac & cheese, stuffing, mashed potatoes, sweet potatoes, and more. While delicious, they are also more than likely the highest calorie items which is why we want you to enjoy them, but in limited quantities.

Need some more tricks to get your portion control under control? Here are several other tips you can utilize:

-Drink a large glass of water before you dine and while dining.

-Before getting up for seconds, sit tight for 10-15 minutes to let your brain catch up with your stomach. You may not feel full immediately after eating, but you will after you let some time pass

-Eat your protein first, veggies second, and the fun stuff last. This will ensure you put the emphasis on the healthier foods first!

-Use a smaller plate than normal. This tricks your brain into think you’ve got a lot more food than you actually do

No matter how you choose to load your plate, we at Traveling Trainers hope you have a wonderful and safe Thanksgiving. Oh, and one last thing. Be sure to save room for dessert!

November 18, 2020 - If your immune system is not top of your mind these days I'm going to ask you to STOP whatever it is you are doing, and give me 6-10min of your time. Cold and Flu season is here, and it's not going anywhere for a few months. Throw the COVID-19 pandemic into the mix, and it's no wonder you are probably bombarded by DOOM and GLOOM foreshadowing. Thankfully you can start right this second implementing steps to build, and maintain, a stronger immune system this winter.

• What is your Immune System? 

We've all heard about our immune system, and probably many have a decent, or at least elementary, understanding of it. But let's go over it real quickly. 

Our immune system is one of 12 Organ Systems humans all have. It is our barrier to the onslaught of the outside world. Protecting us against pathogens, tumor cells, and foreign invaders. It includes your thymus, lymph nodes, spleen, tonsils, and other organs. Plus special white blood cells called leukocytes.
 

• How does nutrition affect your Immune System and vice versa?

Like everything in your body, focus must be understood at the foundation. The cellular level. This is where metabolism happens. Old cells die, and new, hopefully stronger cells rebuild. For our bodies to produce healthy, strong cells we must provide it with adequate healthy building material. 

This building material I speak of is the nutrients and minerals we ingest. The food we eat today truly defines whether your body will be stronger or more vulnerable to attacks tomorrow. 

The nutrients our bodies, and specifically cells, need come primarily from whole food sources. This is why almost all diets stress the importance of Vegetables and Fruits in the diet. Along with other natural foods like seeds, nuts, and whole grains. Eating foods in their most natural form will give your body the most bang for its buck when you think of it from the standpoint of NUTRIENT VALUE. 

What I mean is how many vitamins, minerals, and nutrients are readily and more easily digestible and that the body can recognize for use. The more processed the foods are, the lower nutrient value they have. I.e. They lose vitamins and minerals through the process. Food manufactures often try to replenish these lost minerals, but it's just not the same quality. Think Fortified wheat.

When we follow a dietary practice that relies on a higher percentage of processed foods it is not only your weight that suffers. All body systems do. In regards to your Immune System, that means less protection from viruses, bacteria, and the outside elements we are all susceptible to.

• So what kind of diet should you follow? Should you go Vegan?

 There is plenty of research that shows the benefits of a plant based diet in terms of healthy aging. Individuals who consume a primarily plant based diet often recover from illness more quickly and effectively. Experiencing less aches, pains, and missed days from sickness. That being said you do not have to give up animal products completely. Animal products provide their own benefit of nutrients, and each individual's personal needs and goals must be addressed when making a dietary change. Did you know you can schedule a Nutrition Consultation with one of our Certified Coaches who help you identify your individual needs, and guide you in making those changes?

 

• Top 5 FOODS to start eating everyday

 

1) Citrus Fruits: Lemons, Limes, Grapefruit, Oranges (Get your Vitamin C)

2) Garlic, Ginger & Turmeric: All have properties to reduce cellular inflammation

3) Almonds, Sunflower seeds: Vitamin E, the oft overlooked immune boosting vitamin

4) Broccoli: Vitamin (A,C,E), antioxidant, and Fiber powerhouse!

5) Green Tea: 1 word...Antioxidants

 

• What to do next?

Remember that diet and nutrition is an ever evolving process. Food cannot make us invincible, but it is our body's strongest defense. Don't try to change your food spectrum and choices at once. Instead keep it simple and add more whole foods to your diet. Take 1 bag of chips from your grocery cart and replace it with a bag of oranges. It doesn't have to be drastic, but small changes like this will add up as you shift to making healthier choices more consistently. 

Shifting your food choices can be a challenging process. That is why there are more stories of failed diet attempts then successful ones. Without a solid nutrition plan, your body will always fall short of it's true potential. Schedule a consultation with one of our nutrition coaches today to get your eating on the right track!

November 7, 2020 - Another reason you should be eating healthy during the cooler months is the, not as fun, but very important, science-driven reasoning. Your gut health.

Do you remember that song that goes, “The leg bone’s connect to the knee bone. The knee bone’s connected to the thigh bone”? Our bodies are truly connected in many ways so I’m going to drop some hot knowledge that you likely don’t know. You ready?!

Your immune system is directly tied to your gut health.

What does this mean for you? Well, first thing’s first – you don’t want to get sick do you? Of course not! I mean maybe you do but if you enjoy being sick I’m going to consider you a weirdo (in the best way possible). I digress. This means that if you don’t want to get sick during the cooler months, you need to make sure your gut health is in tip top shape. A healthy gut means a healthy immune system.

How do you do that you ask? Well, well, well. If you’ve made it to this point I’m willing to bet you can guess how. Did you guess by eating healthy?! Ding, ding, ding! We’ve got a winner!

As I mentioned above, minimizing the amount of ultra-processed food we eat is key here. If you don’t know what I mean when I say ultra-processed, I’m essentially talking about boxed or bagged items that have tons of ingredients in them that aren’t so great for us. Think the delicious stuff – boxed Mac & Cheese, crunchy Cheetos (my weakness), frozen dinners, and the like.

Eating healthy helps ensure the good bacteria in our gut isn’t killed off. To be more specific, you’ll want to add some foods rich in pre and probiotics.

Prebiotic foods include things like garlic, onions, bananas, asparagus, apples, and oats. By no means is this an exhaustive list, but it is some of the more commonly consumed foods that contain them. If you’re looking for probiotics, think about fermented foods. Probiotic foods are things like pickles, kimchi, sauerkraut, Greek yogurt, and some cheeses. You can also get a healthy dose of probiotics in liquid form if you enjoy drinking Kombucha (if you live in the metro Kansas City area check out Teabiotics – they're local and make great Booch).

Of course, you can also take a pre and/or probiotic supplement in pill form. Getting them naturally from food will always be number one, but you do have the option of pills if that’s your jam.

The last part of this is ensuring you’re getting an adequate amount of fiber in your diet. While fiber doesn’t directly add good bacteria to your gut like pre and probiotics, it does help keep things moving in your colon.

Yep – that's right. It helps you poop. Fiber helps clear out all the bad stuff sitting around your gut. There are a ton of fiber filled foods (say that one five times fast) you can add to your diet. Fruits and vegetables generally contain a good amount of fiber. Most bean and legume varieties are packed with fiber. Another popular option are sweet potatoes. Again, not an exhaustive list, but a pretty good place to start if you need more fiber. Of course, just like with pre and probiotics you can take fiber in supplement form. Popular brands include Metamucil and Benefiber.

OCTOBER 31, 2020 - Although the COVID-19 pandemic has temporarily shut the operation down, Traveling Trainers recognizes the benefit The Healing Chair brings to Breast Cancer warriors in our communities. We believe a wellness journey includes the communities we live in. That's why we decided to participate in Breast Cancer Awareness Month with a donation to The Healing Chair.

From their website:
"We believe that a warm embrace has the power to heal. Through the comfort of The Healing Chair and a circle of caring survivors and friends, our mission is to embrace and support breast cancer patients during the healing process. We loan reclining lift chairs to mastectomy patients to aid in their recovery at home after they are released from the hospital."

A Brief History:
October is Breast Cancer Awareness Month. This awareness campaign began in 1985 and was promoted by Betty Ford, former First Lady, as she was a survivor of breast cancer herself. The main goal of the campaign was to educate women about breast cancer and early detection test such as mammograms. Now, thanks to Estee Lauder joining the campaign in 1992, those of us across the nation recognize the pink ribbon as a visual reminder of Breast Cancer Awareness Month.

Early Detection:
More than 90% of women survive for at least five years when they are diagnosed at the earliest stage of breast cancer. Many insurance companies begin covering regular mammograms at age 40, however, your doctor should be made aware of any family history of breast cancer as regular mammograms starting at age 30 could be recommended.

OCTOBER 27, 2020 - We already know you’ll likely end up exercising less during the cooler months – it happens to a lot of people. Another major reason to eat healthy during the cooler months? To help prevent that holiday bloat.

From October through December, treats are all over. Halloween treats currently line the shelves of grocery stores everywhere. Chances are you bought a bag or two, but will trick or treating even happen with Covid-19 wreaking havoc on society? Even if kids do come out, I’m going to guess it won’t be in numbers that’ll drain those candy stores you have. Guess you’ll have to eat the rest, right?!

Next comes Thanksgiving. Once again, Thanksgiving may look a little different this year in terms of how many people you’ll be around, but you’ll still have a Thanksgiving feast. Tables filled with roast turkey, garlic mashed potatoes, stuffing, mac and cheese, and of course pies. There are plenty of other foods I could add, but I have to stop there because I’m making myself hungry. You see what I’m getting at, though. There’s ALWAYS left overs which you then pick at for the next week or two.

That of course bleeds right into the holiday season. You’ve got Christmas parties for work, holiday potlucks, happy hours with friends before you depart to your holiday destinations, and more. There are plenty of treats that come along with the holiday season.

I think you get my point with all of this. There are any number of roadblocks you’re going to come across in the cooler months surrounding food. If you want to mitigate that holiday bloat, eating healthy becomes your best friend. Not only that, eating healthy surrounding these events allows you to enjoy them even more. In fact, that’s the premise of ANY successful diet – eat healthy 80-90% of the time and enjoy all the fun stuff the other 10-20% of the time. That very principle is true not just during the cooler months, but year-round.

OCTOBER 15, 2020 - The ability to move freely has a huge impact on quality of life and, as we get older, whether because of injury or simply because of the aging process, many people experience a decrease in flexibility and mobility which inhibits their ability to move as easily as they would like. While this may just be a frustrating side effect of getting older, it can also lead to serious injury. Inhibited movement may lead to trouble balancing or even a fall, from which it could be difficult or even impossible to get up without assistance. However, the good news is that flexibility and mobility can not only be maintained but also can drastically improved with practice and strength training resulting in increased stability which makes everyday activities like driving a car or housework much, much easier.

Both flexibility and mobility directly affect how well a joint functions, and healthy joints are the key to longevity. Flexibility refers to a muscle's ability to stretch and contract whereas mobility refers to a joint's ability to move in its full range of motion. In order for a joint to be fully mobile, each of the muscles surrounding it must be synchronized in their flexibility, or in other words those muscles must be equally balanced in their ability to stretch and return to their original position. If those muscles are out of balance, movement may be possible in one direction but extremely difficult in another. In a worst case scenario, stiff muscles may so limit mobility that a joint becomes hard to use at all.

A commonly held, though unfortunately incorrect, belief is that flexibility can be improved by stretching alone, and that practicing moving a joint to its end range motion alone will teach muscles to loosen and contract more easily. This is frequently not the case. Many times, muscles are in fact tight because they are lacking strength. A muscle which is locked tight is usually protecting itself from strain and tear by refusing to move out of the range in which it can safely avoid injury. It is frustratingly common to see people give up on increasing their flexibility because even avid and regular stretching yields little to no results. However, the great news is that flexibility, and therefore mobility as well, can be improved with strength training! Loading a weak and/or tight muscle will give it the reinforcement it needs to be able to relax and stretch further, and doing so regularly will make the muscles relax not just when actively stretching, but generally and when in repose. A trainer can help to determine which muscles need this kind of rehabilitation, and work with you to increase mobility, making your every day movements more comfortable and easy.  

OCTOBER 11, 2020 - An article posted by the Harvard School of Public Health states, "Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood." 

Headaches, fatigue, kidney stones and constipation are common symptoms of dehydration. The National Academies of Medicine recommends 11 glasses of water per day for women and 16 for men. You may think that's too much water to consume daily, but 20% of that total can come from hydrating foods such as fruits and vegetables. Think cucumbers, lettuce, tomatoes, strawberries, watermelon and grapefruit. 

The following infographic details the levels of daily fluid intake. 

Dehydration even affects our mood. "We did a study on people who were mildly dehydrated, which can happen within just 30 minutes of exercise and we found mood was compromised in both men and women," Douglas Casa, CEO of the University of Connecticut's Korey Stringer Institute which studies athletic performance. There should be a word similar to "hangry" for dehydration moodiness.

Fluid intake not only benefits the internal body systems, but drinking enough water can improve skin elasticity. Think of how much money you could save on Botox when you could just drink more water! 

OCTOBER 5, 2020 - Ahhhhh the fall has finally and officially arrived. There’s a cool, crisp breeze in the air – hoodie season as it’s known. Football fills our weekends. We’ve got exciting playoff baseball. The scent of delicious pumpkin and apple products fill the air. Go ahead – go grab your Pumpkin Spice Latte, I won’t judge. Spooky decorations adorn houses. It’s also an important time to focus a little more closely on our eating habits. 

A Warm, Cozy Bed Is Better Than the Gym

If you’re anything like me, you enjoy being outside in a hoodie but only for so long. As those temperatures begin to plummet, wintry mixes fall upon us, and wind chills seemingly pierce our souls, we start to stay inside a bit more.

That 5am pre-work run just doesn’t sound as nice as staying in your warm, cozy bed. Yeah, you could hit the gym after work, but when those roads get kind of slick you play it safe and go straight home.

It’s no surprise that one of the reasons it’s important to eat healthy during cooler months is because we generally become more sedentary. The days of going on morning or evening walks are erased by dark skies and bone-chilling temperatures.

We all know the *very* generalized statement to lose weight is “move more, eat less.” While the statement in and of itself isn’t helpful because it doesn’t give you a roadmap of how to do those things, that “move more” part starts to fade away in colder months.

How nice would it be to get through the winter and not feel like you need to drop several pounds? If you’re going to exercise less, healthy eating is your saving grace for minimizing the dreaded winter weight gain.

This doesn’t necessarily mean you have to count calories or macros or do any of the various diets out there. You certainly can if that’s what you prefer and know you can adhere to (the number one most important part of a diet by the way – finding something sustainable you can stick with).

Me personally? I like to keep it simple. Minimize ultra-processed foods and stick to as many single ingredient whole foods as you can. What do I mean by single ingredient whole foods? The only ingredient in chicken is chicken. The only ingredient in a broccoli is broccoli.

Since you’ll be staying indoors a little more often, take advantage of the time to experiment with new ways of cooking or different kinds of spices and sauces. Get creative! The cooler months are also the perfect time to make large batches of hearty soups, stews, and chili all of which can be incredibly healthy.

SEPTEMBER 30, 2020 - We believe a wellness journey includes the communities we live in. That's why we decided to participate in National Suicide Prevention Month with a donation to KSPHQ. 

September is National Suicide Prevention Month with National Suicide Prevention Week September 6-12 and World Suicide Prevention Day on September 10. This is a month to bring awareness to suicide prevention, mental health, and to educate the public about the growing public health crisis that is now the 9th leading cause of death in the U.S.

If you or someone you know are feeling suicidal, here are resources available for immediate assistance:

• Johnson County Mental Health 24-hour Crisis Line: 913-268-0156 the line is answered by local mental health professionals who assess immediate needs.
• Suicide Prevention Lifeline: 1-800-273-8255. The national line is answered by mental health professionals. SPANISH: 1-888-628-9454; TTY: 1-800-799-4889
• Go to Johnson County Suicide Prevention Coalition Online 
• Text HOME to 741741 to connect with a Crisis Counselor

To learn more about KSPHQ and how you can get involved or make a donation, visit their website: https://www.ksphq.org/

Thank you for your contribution!

SEPTEMBER 21, 2020 - Don't get us wrong, cardio is critical to healthy respiratory and cardiovascular systems. However, most runners focus on improving their form, distance and speed while viewing strength training as a low priority.

Here at Traveling Trainers, we understand the benefits for runners to incorporate specialized strength training into their routine, not only to prevent injuries, but to also improve overall performance. Recent research shows that adding specialized strength training to your running schedule could reduce injuries, increase your 5k speed, and improve running economy. 

Don't wait for an injury to realize the importance of strength training. No gym or equipment is required - we will create a thorough plan to improve your mobility and strengthen "runner's muscles" such as the lower back, hip flexors and core.
 

SEPTEMBER 8, 2020 - Our trainers have vetted a collection of the best equipment on the market. So, we made it easy for you to purchase!

Dumbbells, foam rollers, resistance bands and more are available to purchase directly from the Traveling Trainers website. We know the benefits of live virtual training, but we also know not all of us have the equipment at home needed to take our workouts to the next level.

Check out the website to learn more!

AUGUST 31, 2020 - Traveling Trainers understands that every wellness journey is different. For some, it starts long before an exercise plan. That's why we chose to donate a percentage of all training fees in August to Restoration House of Greater Kansas City. 

Restoration House offers long-term, residential housing with faith-based restorative programs and services for adult women and minor girl survivors of human trafficking. 

Human Trafficking continues to be an issue that is largely unreported in our communities. Exploitation of children is especially prevalent in commercial sexual "hot spots" along the I-70 and I-35 corridors. 

Traveling Trainers is grateful for Restoration House for their efforts in rehabilitating victims of these horrific crimes in our community.  

For more information about Restoration House and how you can support them, visit https://www.restorationhousekc.org/about/. 

AUGUST 17, 2020 - Wearing a mask at the gym is no fun, nor does it make any sense to walk through the doors of a gym just to take it off when huffing and puffing throughout a cardio routine. 

For those of you, like us, struggling to figure out the new rules, let us take one stresser away. Work out with a top notch personal trainer LIVE through our virtual platform. The virtual platform is not pre-recorded videos. Our trainers focus directly on you to encourage proper form and pump you full of motivation. We create a plan dedicated to you and your specific goals, whether it is to gain muscle, lose weight or increase stamina, we stand by your side (virtually, of course).   

Our trainers understand the need for social distancing and doing our part to reduce any interaction with COVID-19. We have worked hard to provide a system that will continue to put you first on your wellness journey. 

 This new platform joins our current expansive portfolio of One-on-One training, Athletic Training, Group Workouts, 18 & Under Program, Nutritional Planning  and Rehabilitative Training.

An idea that used to be considered “futuristic” is now the way of the present. 

AUGUST 3, 2020 - Due to the unfortunate repercussions of the recent COVID-19 (Coronavirus) pandemic, many of us have found ourselves house-bound with no real end in sight.

We are willing (and mostly have no choice but) to adapt; adapt to virtual homeschooling, working from home, and virtual happy hours. In this “new normal”, many of us are struggling with the motivation to workout on our own and the gyms being closed or unsanitary have left us begging for a reason to put down the snacks.

Thankfully, Traveling Trainers always have eyes on the future! We are excited to announce the unveiling of our virtual personal fitness training as a new platform for premium customized training. This new platform joins our current expansive portfolio of One-on-One training, Athletic Training, Group Workouts, 18 & Under Program, Nutritional Planning and Rehabilitative Training.