Fountain Valley Small Group Personal Training Blog - BW Personal Training

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Use it or Lose it

During our sessions, we get asked a lot about mobility and what kind of mobility or stretching routine is best. First, let's clear up a common misconception: Mobility and flexibility are not the same thing. Flexibility refers to a muscle's ability to lengthen. Mobility refers to your ability to move a joint through its full range of motion with control. For example, being able to touch your toes is flexibility. Being able to squat deeply with good control is mobility. Many people assume they need a 20 minute stretching routine every day to stay mobile. While stretching can certainly feel good and may have its place, maintaining mobility is often much simpler ....
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Embrace The Suck

For those of you who haven't heard, Molly made JV Cheer for her freshman year of high school! This was a big deal in our household. She worked hard during her tryout clinics, made sure to make a good impression on her coaches, and practiced nonstop at home. It was absolutely well deserved, and I couldn't be more proud of her. As soon as the excitement wore off, though, she realized that making the team was only the beginning. Now came the hard part. Time to put the work in. Unfortunately for Molly, she inherited my athletic ability... or maybe I should say my lack of athletic ability. She's never been one of those kids who just picks something up and is instantly good at ....
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Your Body Is A Houseplant

One of the requests I received recently was to talk about exercise as self-respect rather than self-criticism. This one really resonated with me because it's something I've struggled with myself over the years. If I’m being completely honest, I don't think most people get into fitness because life is going perfectly. I think a lot of us get into fitness because we have some demons to work through. Maybe it's stress, anxiety, or low confidence. Maybe we just have a lot of thoughts rattling around in our heads and need somewhere productive to put that energy. Exercise can be an incredible outlet for those things. It's certainly been that for me at different points ....
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The Best Advice My Therapist Ever Gave Me

A few years ago, I found myself feeling anxious all the time. Not "big scary life event" anxious. More like constantly rushing, constantly behind, and constantly thinking about the next thing I needed to do. My mind was always racing. My fuse was short. I was stressed out over things that probably didn't deserve that much of my energy, and unfortunately, the people closest to me often got the worst version of me. Poor Barrett. Thank goodness one of us is emotionally stable. Around that time, I started talking to a therapist. During one of our sessions, we were trying to figure out why I felt so anxious all the time and asked me to walk her through a typical day. It didn't ....
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If You Liked the Way You Looked, Would the Scale Matter?

It’s a simple question but an important one. If you liked the way you looked, felt strong in your body, and had good energy throughout the day, would the number on the scale really matter? For many people, the scale becomes the primary measure of progress. But weight alone doesn’t tell the full story especially when strength training is involved. As we build muscle, our bodies can become leaner, stronger, and more defined, even if scale weight stays the same or increases slightly. Muscle is denser than fat, which means body composition can improve without a drop in total weight. This is something we see often, particularly with people who are newer to weight training. ....
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Strong at 30, Stronger at 50, Strongest at 70+

Recently, I was reminded about a quote by Dick Van Dyke: “At 30, I exercised to look good. In my 50s, to stay fit. In my 70s, to stay ambulatory. In my 80s, to avoid assisted living. Now in my 90s, I’m just doing it out of pure defiance.” We are lucky enough to train members of all ages here in the gym. From their early 20’s all the way up to 80’s! We have seen this exact perspective firsthand: the “why” behind strength training evolves as we move through different decades of life. If you’re in the 30s, 40s, 50s or beyond, lifting and exercise isn’t really just all about aesthetics anymore. It’s about keeping ....
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A Little About NEAT (non exercise activity thermogenesis)

Have you every hear of Non-Exercise Activity Thermogenesis or NEAT? It's a major player that often gets overlooked. It's a pretty easy concept and it’s actually just a fancy way of referring to all the calories, or energy, you use from everyday movement outside of your workouts. Think walking the dog, cleaning the house, standing while working, or taking the stairs. It adds up and it matters more than most people realize. Think about your day. If you're lucky enough to get a good workout in, that just 1 hour of your whole day... so how much are you moving your body for the rest of the day? 🔥 5 Fun Facts About NEAT: Increasing NEAT by about 280–350 kcal/day ....
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A Little About GLP-1 Drugs

GLP-1 Drugs and Weight Loss: What You Need to Know You’ve probably heard of medications like Ozempic, Wegovy, or Mounjaro...maybe from your doctor, a friend, or even social media. These are GLP-1 drugs, and they’re gaining popularity for their role in weight loss. But what are they, and how do they really work? Here’s what you need to know as someone working on your health and fitness journey. What Are GLP-1 Drugs? GLP-1 stands for “glucagon-like peptide-1.” It’s a hormone your body naturally produces to help regulate blood sugar levels. GLP-1 medications were originally designed to help people with type 2 diabetes, but doctors discovered ....
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A Little About Sleep

How did you sleep last night? That’s not a rhetorical question. I want you to really think about it... How fast did you fall asleep? Did you wake up at all throughout the night? How did you feel when you woke up? How many hours did you actually get? The answers to those questions can reveal a lot more than you might think. Sleep, or the lack of it, doesn’t just affect how tired you feel. It can change how you learn, how you move, your mood, and even your overall quality of life. Think about it this way: sleep is your body and brain’s nightly reset. Not just for energy, but for recovery, mental clarity, and long-term health. 🧠 5 Powerful, Science-Backed Reasons ....
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A Little About Creatine

If you haven't been living under a rock, you've probably heard someone mention creatine. But what exactly is it, and is it worth considering? I’m sharing a recent article from The Wall Street Journal that takes a closer look at creatine, one of the most well-researched and widely used supplements in the fitness world. It breaks down the science, clears up common misconceptions, and explains why creatine might be beneficial not just for athletes or gym bros, but for everyday health and performance. Even if you've never thought about using it, this is a great read to stay informed. Check out the article below! ....
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Blog | BW Personal Training

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Use it or Lose it

Embrace The Suck

Your Body Is A Houseplant

The Best Advice My Therapist Ever Gave Me

If You Liked the Way You Looked, Would the Scale Matter?

Strong at 30, Stronger at 50, Strongest at 70+

A Little About NEAT (non exercise activity thermogenesis)

A Little About GLP-1 Drugs

A Little About Sleep

A Little About Creatine

Your Path to a Healthier, Stronger Life Starts Right Here

Cathie A.

Request Information Now!