Sposato Fitness

Sposato Fitness Certified Personal Trainer & Nutrition Coach | Helping men & women 40+ reclaim strength, energy, and confidence through smart training and real-food nutrition.

CONSISTENCY. That’s the difference.It’s not the one bad meal.It’s when one bad meal turns into the rest of the day… then...
08/14/2026

CONSISTENCY. That’s the difference.

It’s not the one bad meal.

It’s when one bad meal turns into the rest of the day… then the weekend… then, “I’ll start over Monday.”

It’s not the one missed workout.

It’s when life gets busy or overwhelming and workouts are the first thing to disappear. Or exercise becomes something you only do when it’s convenient.

One meal doesn’t change your body.
One missed workout doesn’t change your body.
Your repeated behaviors do.

And consistency does NOT mean perfection.

Consistent people still go out to dinner.
They still miss workouts.
They have stressful weeks.
They get tired.
Life still happens.

The difference is they’ve learned how to turn it around quickly.

One missed workout doesn’t become two weeks.

One indulgent meal doesn’t become an entire weekend of “screw it.”

They just get back to what they normally do.

And every time you do that, you’re building something bigger than a fitness habit.

You’re building resilience.

You’re teaching yourself that stress, travel, celebrations, busy schedules and bad days don’t have to completely derail you.

You don’t need to be perfect.

You need to get really good at coming back.

Consistency creates change.
Perfection isn’t required.

Top 5 Things to Do After 40 to Lose Weight — The Sposato Method1. Lift heavy weights.Stop trying to cardio your way to a...
08/13/2026

Top 5 Things to Do After 40 to Lose Weight — The Sposato Method

1. Lift heavy weights.
Stop trying to cardio your way to a smaller body. After 40, maintaining and building muscle becomes one of the most important things you can do for your metabolism, insulin sensitivity, bone health and long-term weight maintenance.

2. Eat enough protein — and spread it throughout the day.
Protein isn’t just about hitting a number at dinner. Start at breakfast, include it at every meal, and prioritize it around your workouts. Your goal isn’t simply to lose weight. It’s to lose fat while protecting — and ideally building — muscle.

3. Stop under-eating and over-exercising.
More exercise + less food is not automatically better, especially when you’re already stressed and not recovering. Fuel your workouts. Eat real food. Eat carbohydrates. And stop treating hunger as proof that your diet is working.

4. Walk. A lot.
You don’t need every workout to leave you lying on the floor. Daily movement matters. Walk after meals. Get your steps. Break up long periods of sitting. Those boring little 10-minute walks add up — and they can help with blood sugar regulation too.

5. Treat sleep and recovery like part of the program.
You cannot separate fat loss from the rest of your physiology. Poor sleep, chronic stress and inadequate recovery affect hunger, energy, training performance and how easy it is to stay consistent. Recovery isn’t what you do when you’re being lazy. Recovery is training.

And maybe the most Sposato Method sentence of all:

You don’t need to do everything perfectly. You need to do the right things consistently.

After 40, the goal isn’t to punish your body into losing weight.

Build muscle. Fuel it. Move every day. Recover. Repeat.

🏆 CLIENT PR OF THE WEEK 🏆107 lbs ➡️ 135 lbs on her deadlift.That’s a 28-pound increase in strength. 💪But here’s the part...
08/12/2026

🏆 CLIENT PR OF THE WEEK 🏆

107 lbs ➡️ 135 lbs on her deadlift.

That’s a 28-pound increase in strength. 💪

But here’s the part I really want you to see:

We didn’t walk into the gym, throw 135 pounds on the bar and hope for the best.

We built to it.

65 × 10
85 × 8
95 × 5
105 × 3
115 × 2
125 × 2

Then…

🔥 135 lbs × 3 reps × 4 sets

As the weight went up, the reps came down. That progressive ramp gives us a chance to practice the movement, check form and prepare for the heavier working weight without making every set a max effort.

This is what progressive overload looks like.

Not random workouts.
Not doing something different every time.
Not being afraid to lift heavier.

We practice the same basic movements, get really good at them and gradually ask the body to do more.

107 to 135 pounds.

And she didn’t just pull it once.

She did it 12 times.

THAT’S getting stronger. ❤️

Omg!! This was so good! Made this for dinner tonight. If you want the recipe comment “recipe” and I’ll send it to ...
08/11/2026

Omg!! This was so good! Made this for dinner tonight. If you want the recipe comment “recipe” and I’ll send it to you. Want to continue to get recipes, workouts, community, and education? Sign up for my Stronger after 40 private facebook group.

Meet the baby weight. 😂It adds just 1 lb to each side of the bar.And today, it took my chest press from 65 lbs to 67 lbs...
08/11/2026

Meet the baby weight. 😂

It adds just 1 lb to each side of the bar.

And today, it took my chest press from 65 lbs to 67 lbs.

That might not sound very exciting, but this is exactly how you get stronger.

Sometimes you’re ready for more than 65 lbs…but 70 lbs is just a little too much. Especially with upper-body lifts like chest press and shoulder press, a 5- or 10-pound jump can actually be a pretty big percentage increase.

So instead of staying at the same weight forever—or jumping too much and sacrificing form—you make the smallest increase you can.

65 → 67 → 70.

That’s progressive overload.

You don’t need huge jumps.
You don’t need a new workout every week.
You just need to keep giving your muscles a reason to adapt.

Tiny plates. Big purpose.

And yes, I will absolutely celebrate my extra 2 pounds. 😂💪

“I believe in hope. I believe in believe.” — Ted LassoI believe you can get stronger at 40, 50, 60 and beyond.I believe ...
08/10/2026

“I believe in hope. I believe in believe.” — Ted Lasso

I believe you can get stronger at 40, 50, 60 and beyond.

I believe you can build muscle after menopause.

I believe you can start over after cancer, an injury, weight gain, or years of putting yourself last.

I believe one bad weekend doesn’t undo everything.

I believe you don’t need to punish your body to change it.

I believe small things done consistently beat extreme things done temporarily.

And sometimes, before you believe any of that yourself, you need a coach who believes it for you.

I believe in hope.
I believe in believe.
And I believe it’s never too late to get stronger.

You can’t out-sleep a disrupted body clock.Getting 8 hours from 2:00 AM to 10:00 AM is not the same as getting 8 hours f...
08/09/2026

You can’t out-sleep a disrupted body clock.

Getting 8 hours from 2:00 AM to 10:00 AM is not the same as getting 8 hours from 10:00 PM to 6:00 AM.

Your body runs on a built-in clock called your circadian rhythm. Nearly every hormone in your body follows that rhythm.

When you regularly stay up late, your body can become less efficient at:
• Regulating blood sugar
• Burning fat
• Producing and responding to insulin
• Releasing growth hormone for muscle repair
• Keeping cortisol in a healthy rhythm
• Supporting heart health
• Maintaining memory and cognitive function

It’s not about being “perfect.” Life happens. Shift work, travel, and busy seasons are real.

But if your goal is better health, more energy, easier fat loss, improved menopause symptoms, or building muscle, one of the most powerful habits you can develop is a consistent sleep schedule that lines up with your body’s natural clock.

Sometimes the next step in your health journey isn’t a new supplement or a harder workout.

Sometimes it’s simply going to bed an hour earlier.

The Sposato Method: We don’t just focus on workouts and nutrition. We teach you how to work with your biology instead of against it.

It’s good to be boring.One of the biggest myths in fitness is that every workout needs to be different.It doesn’t.The st...
08/08/2026

It’s good to be boring.

One of the biggest myths in fitness is that every workout needs to be different.

It doesn’t.

The strongest people I know do the same basic movements over and over again:

* Squats
* Deadlifts
* Rows
* Presses
* Carries

Why? Because strength is built through repetition.

You can’t progressively overload an exercise if you’re constantly changing it. Your body needs repeated exposure to adapt, build muscle, and get stronger.

This is one of the reasons random workouts and many group fitness classes don’t consistently build strength. They keep your heart rate up, but they don’t always allow you to measure progress from week to week.

The “boring” work is where the magic happens.

Showing up.
Adding 5 pounds.
Doing one more rep.
Improving your form.
Repeating it next week.

Those small, unexciting wins become a stronger body, better metabolism, healthier bones, and more confidence.

Do the boring things consistently… and you’ll become the “sexy” result everyone notices.

The basics work. Most people just don’t stick with them long enough.

Sometimes people aren’t ready when you are.Almost three years ago, Sara and I talked about working together.She was a br...
08/07/2026

Sometimes people aren’t ready when you are.

Almost three years ago, Sara and I talked about working together.

She was a breast cancer survivor, just like me. She wanted to make changes… but she wasn’t ready.

Life has a way of doing that.

This week she reached out again.

“I’ve followed you on Instagram for years.”

“I’m mentally ready to move on.”

“I’m tired of spinning my wheels and getting nowhere.”

Today she’s part of my September Sposato Method group and doing my workouts through my app.

I share this because if you’ve been watching my page… maybe you’re wondering if now is your time too.

There is no judgment if today isn’t your day.

But when you are ready, I’ll be here.

I’ve been where you are.

And I’d love to help you become stronger than you ever thought possible.

❤️ Two spots remain for September.

.

One of the best phone calls I’ve received in a long time…A woman told me she’d been following my posts for years.She sai...
08/06/2026

One of the best phone calls I’ve received in a long time…

A woman told me she’d been following my posts for years.

She said she’d finally realized she needed structure, accountability, and strength training.

Then she told me why.

She had just watched her 78-year-old mom struggle to walk.

She said,

“I don’t want that to be me in 20 years.”

Neither do I.

That’s why I believe so strongly in building muscle.

Not because it’s about looking younger.

Because it’s about living better.

Being able to climb stairs.

Carry groceries.

Travel.

Play with grandkids.

Get up after a fall.

Stay independent.

Today she committed to herself.

She joined The Sposato Method and will also be strength training with me two to three times a week.

I can’t wait to watch her become stronger.

Address

8711 Windsor Pkwy
Johnston, IA
50311

Opening Hours

Monday 7am - 5pm
Tuesday 7am - 5pm
Wednesday 7am - 5pm
Thursday 7am - 5pm
Friday 7am - 5pm

Telephone

+15152100819

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