Sandler Strength and Fitness

Hey, busy professional moms and dads, this one’s for you: “Balance isn’t better time management, but better boundary management.” — Betsy Jacobson. Want some tips that ACTUALLY help you to create more balance in your life? ?? Say “no” more often: Protect your energy by only committing to what truly matters. It’s not selfish… and it’s 100% necessary. ?? Schedule downtime: If rest isn’t on your calendar, you’ll skip it. Treat your self-care time as seriously as any other appointment. ??♂? Drop the guilt: None of us can “do it all.” Letting go of the pressure to be perfect can be a huge relief. For me, finding balance meant creating a schedule where I try not to see too many clients back to back so I could recharge. I will see one person 8-9am, then the next 9:15 - 10:15, so I have time to breath, fill up my water bottle, etc. Gives me a chance to prepare mentally. I also schedule time to workout every day as well as eat and take walks when I can. My mental health and energy levels have thanked me ever since. So, what boundary could you set TODAY to feel more balanced in your own life? Let me know below! If this hits home, save this post and follow me for more real, relatable advice to help you lose those last 20 pounds or build a consistent workout routine without burnout. You can also message me for a free consultation.

Focus! That's what I want you to think about when you workout today and often. Don't just go through the motion of lifting the weight. Be aware of what you're doing: -->Focus on moving correctly, your form and doing the move the way it is supposed to be done. -->Breathing -->Controlling the weight when you focus on doing it correctly and not just 'doing the move' you'll get better results. Contact me if you have questions. Ken

Breakfast matters!! https://lnkd.in/eX9cj2QA

Weekend workouts work! https://lnkd.in/e2UAC9FV

Your body is always communicating—it’s just a matter of tuning in. These 3 signs might be your body’s way of saying, “Hey, I need a little help!” Which one feels the most relatable to you right now? Save this for the next time you’re feeling a little off, and follow me for more strategies to get your body back into balance and lose that last 20 pounds!

Mindset Monday! This is one of my favorite nighttime tips! How often do you get into bed and all of the sudden think, "Damn! I need to do this, and this, and this!" Probably, often, right? Stuff you need to do for work, your family, and kids, or maybe just think about an errand you need to do like make a dentist appt or get a haircut. It happens to all of us and obviously all of those thoughts affect our ability to fall asleep, much less get good sleep! So do a brain dump. Grab a pen and paper and take ten minutes before you go to bed to get all of these thoughts and feeling and everything on your mind on paper. I would suggest doing this after you have turned off your TV and phone for the night. This little activity will help you clear your mind of the stresses of the day and help you get the good sleep you need every night. Comment and let me know how this works for you. Questions or if you need help - please message me for a free consultation! Ken

In a world that makes us feel like we should be doing all the things, it’s easy to forget that every choice has a COST… When you say “yes” to one thing, you’re inevitably saying “no” to something else. That’s just a part of life. Think about it: ?? If you’re training for a marathon, you might have to trade it for some time with your friends. ?? Or maybe you’re meal prepping to stay healthy, which means scrolling less downtime on the weekend. For me, I get up early to workout, which means going to bed a little earlier (which took some getting used to!). I’m not going to lie–it was NOT easy at first. But now, I wouldn’t have it any other way! At the end of the day, getting clear on what matters MOST means making intentional trade-offs... So, what’s one trade-off you’re willing to make to put your 2025 goals first? Drop it below — I’d love to support you. ?? If you want more real-life tips and strategies to keep life balanced and your goals on track, hit follow—we’re in this together!

This Asparagus & Goat Cheese Frittata is basically spring in a skillet! It’s one of my favorites because: ?? It’s fast (30 minutes, start to finish) ?? It’s super fresh and seasonal ?? It looks fancy enough for brunch but is easy to throw together after a long day Here’s what you need to make it: - 6 large eggs - ? cup (120 ml) milk of choice (unsweetened almond milk works great!) - 1 cup asparagus, chopped into bite-sized pieces - ? cup crumbled goat cheese - 1 tbsp olive oil - pinch of salt, pepper, and a handful of fresh herbs (think parsley or dill) Directions: 1?? Preheat your oven to 375°F (190°C). 2?? Heat olive oil in an oven-safe skillet over medium heat and sauté your asparagus for 3-4 minutes until tender. 3?? Whisk together the eggs, milk, salt, and pepper in a bowl, then pour the mix over the asparagus. 4?? Sprinkle goat cheese and herbs on top. Let it cook on the stovetop for 2-3 minutes, then pop the skillet in the oven. 5?? Bake for 10-12 minutes or until the center is just set. Slice, serve, and enjoy! Pro Tip: Pair it with a side salad, fresh fruit, or even a slice of sourdough toast if you’re feeling fancy. ?? Save this post for your next spring brunch (or busy weeknight!) and tag me when you try it!?

Do you keep a fitness journal? It is a nice way to keep track of your progress in your workouts, remind yourself of how well you are doing, AND what you have done! You may go to do an exercise and want to go less and see that you did more!!! That's how you improve. You can even use it to keep track of things like nutrition, water intake, sleep, and anything else related to your fitness journey. They are a true benefit to your healthy lifestyle!

The best piece of advice I ever received: Rest and recovery are just as important as your workouts. I used to believe I just had to keep going. Keep working. The only way to get strong, build muscle, and to lose weight was to workout and do strength training. While I may have known nutrition was a part of it, I never understood how important rest and recovery were to the process as well. But I finally learned that rest is a strategy… NOT a weakness. And without giving my body time to recover, I was actually sabotaging my results and setting myself up for burnout. Instead of forcing myself to train at 110% effort every day and feeling guilty for taking a rest day, I started to add rest days into my schedule.. Now, I coach my clients to: ?? Stop feeling guilty for needing rest. Your muscles grow and repair during recovery, not during the workout itself. ?? Listen to your body and give yourself permission to rest when you’re feeling fatigued. ?? Incorporate active recovery days with activities like yoga, walking, or mobility work to stay consistent without overtraining. This idea changed my life: It taught me that progress isn’t always about doing more but doing what’s right for my body. I discovered that good health and reaching my goals has many aspects and rest is one of them. So, if you’ve ever felt like taking a rest day would set you back or that you had to push through exhaustion to see results, I get it… It’s so easy to feel guilty for slowing down or worried that you’re not working hard enough. But remember: Sometimes, slowing down is the fastest way to move forward. Ever struggled with giving yourself permission to take a rest day without guilt? If this hits home, drop a ?? in the comments, or let me know your biggest takeaway.