12 pound weight loss, 9.5 inches and I’m finally confident
Patricia lost 9.5 inches, weight loss of 12.4 pounds and more than 6% body fat all during a struggle with perimenopause. "I gained so much confidence in myself and I am able to reframe [...]
10% body fat loss, 29 pound weight loss Meet Fiorella
Meet Fiorella. Weight loss is great, but body fat loss is better. Fiorella lost 29 pounds, 10% body fat and 18 inches. She is confident, strong, happy and her smile is contagious. Fiorella followed [...]
I lost 60lbs and Got My Life Back
Fi4Females is a place that supports women from the inside out, no diets, no pills and no weight loss shakes. We run Fitness Programs that help people get strong, lean and confident. More than our [...]
Healthy Habits after Vacation & Getting Back on Track
I came home from vacation with a few reality checks about how we can enjoy time off without coming home feeling bloated or desperate for a detox. Stepping away from your normal routine gives [...]
High Protein Meals for Women
Here is a list of high protein meals and snacks for women because my clients complain all of the time “I need to eat more protein.” High protein positively impacts energy, muscle recovery, cravings, [...]
Low Iron? Easy Iron-Rich Sandwich Recipe That Boosts Absorption
Low iron? Start simple. I recently got bloodwork back and my iron levels were low. Instead of overcomplicating things, I’m focusing on simple, intentional meals that help support the body—starting with something as basic [...]
From Lifting 8 Pounds to 60! | Women’s Strength Training Success Story
So many women walk into their first women’s-only fitness class or small group strength training session believing the same story: “I’m weak.” “Everyone else is stronger than me.” “I don’t belong here.” At Fit4Females, [...]
Hip Pain? Tight Hips? Try these Stretches
Surprisingly, tight hips are one of the most common complaints I hear from clients —especially busy women juggling work, family, and everything in between. Instead of suffering, these few simple stretches— done regularly and [...]
🎥 Desk Stretch Fitness Flow and Lymphatic Drainage
Feeling stiff from sitting too long or short on time? Schedule 5 minuted to do this quick Desk Stretch Fitness Flow and Lymphatic Drainage routine to help loosen tight hips, back, shoulders, and legs—no [...]
Chocolate Chip Protein Cookies Healthy Recipe
These Chocolate Chip Protein Cookies were created to increase protein needs during perimenopause. They’re a healthier alternative to expensive processed foods. There are more recipes in my book Trina’s Kitchen: Healthy Food Made Easy. [...]
Gluten Free High Protein Everything Bagel Bites
As a celiac mom and author of Trina’s Kitchen: Healthy Food Made Easy finding snacks that are gluten-free, high in protein, and satisfying is a must. These Everything High Protein Gluten-Free Bagel Bites check all [...]
My Transformation I Never Planned to Share… Until Now
I’ve been sitting on these photos for years. Honestly? I never thought I would publish them. I was so bloated and felt awful about my body. But women message me regularly saying: “I’m so [...]
🎥 Milly Stuck With Women’s Fitness at Fit4Females
At Fit4Females, we specialize in women’s fitness that meets you exactly where you are — from lifting and strength training to pelvic floor rehab, perimenopause support, and pre and postnatal recovery. Our award-winning programs [...]