Health & Fitness for Women

Health & Fitness: For Women of All Ages, Shapes, and Sizes

Regardless of your age, shape or size, you’ve probably realized that as a women you have to do twice as much cardio, strength training and clean eating to keep up with your husband.  In general, men have more muscle mass, heavier bones, and less body fat than women, allowing them to burn more calories at rest and for that of equal physical activity. So what can you do to keep up with your man? Put focus and purpose on your health, wellness, nutrition and exercise efforts. Optimize the time you devote to working out and eating right with the knowledge, guidance and experience of professionals.

At Check Total Health, we know how to get the most out of your daily health routine. Whether you spend 30 minutes or an hour with us a few times a week, we will maximize your effort during this time, provide you with tools to continue your fitness when we are not there, coach you on proper nutrition, and give you endless healthy recipe ideas to keep clean eating interesting! Within a few short weeks with us you will feel stronger, sexier, more fit and more confident!

Our Approach

Regardless of your current level of fitness and life stage, at Check Total Health we specialize in providing customized workouts to the women and men of Southwest Florida appropriate for your abilities, goals and well-being. We incorporate strength & resistance training, stretching (Pilates & Yoga), endurance exercises and plyometrics to name a few! There are a lot of women who think that lifting weights will make them bigger, BUT think again! Strength training is better at helping people lose fat than cardio. It also increases bone density and makes functional daily activity easier.

Ladies with young kids…wouldn’t you like to be able to carry them, toss them, and run after them with ease? Ladies who grocery shop (that’s all of us!), wouldn’t you like to load up both arms and make just one trip in from the car? Of course these tasks get easier as you get stronger. In addition, the inside of your body will experience great benefits too: decreased blood pressure, decreased risk for diabetes and heart disease, and decreased body fat!

What are you waiting for?

As you’ve probably realized over the years, there is no magic pill, diet or gimmick that takes fat off and keeps it off. The ONLY thing that works is sustainable healthy eating and a safe/effective exercise plan. Trust the experts to help you with both. Check Total Health is ready to take your health & fitness to the next level. Are you ready to check-yourself?

You can have your cake and eat it too!

At Check Total Health, we believe in real life living. We are a husband/wife team. We eat clean, train mean, but also have fun. We like to eat tasty food, have a few drinks, and indulge in dessert on the weekends to reset our bodies. We love our time with our daughter and enjoy making fitness a family affair. Here are some “real” pictures of Stephanie Check throughout the past few years and various stages of her healthy life! It doesn’t matter where you start, we can take you to where you want to be and the best part is you won’t feel starved or deprived — real life health and fitness for real life WOMEN! 

Hear from our clients who’ve already seen amazing and sustainable results by reading our success stories.  And for more information on health & fitness for women, check out my blog series: Healthy Wife…Happy Life: For Women’s Eyes Only

To get started, contact us for more information. You can also learn more about our packages and pricing for individual and group training here.

Healthy Eats: Grilled Kale Salad

This Grilled Kale Salad is not your average pile of greens with dressing on it! Kale has depth especially after a trip to the open flame. To put this simple grilled kale salad together all you need to do is thoroughly wash and dry your kale stalks to remove any sand/dirt, spritz with nonstick cooking spray, and sprinkle with salt and pepper. Send it straight to your pre-heated grill but watch it closely as it can go from char-grilled to “charred” in the matter of seconds!

While your kale stalks are grilling, slice some tomatoes and onions. You can also half a lemon in preparation. When the greens come off the grill, drizzle with fresh lemon juice, add a little more salt and pepper, then top with the tomatoes and onions. This is a guilt free, meal plan approved side dish. If you would like to add your allotted fat portion, top with olive oil or avocado.

Get in the kitchen to get the most of your hard work at the gym! We have tons of other healthy recipes to keep your eating efforts interesting. Check back often for new inspiration!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Whole Turkey

If you’ve been eating clean for a while you’ve likely burnt out on chicken, ground turkey, white fish, or lean ground beef at some point in your healthy eating quest. When you JUST CAN’T eat another bite of grilled chicken, I recommend changing up your protein game plan.

A whole turkey doesn’t have to be limited to Thanksgiving time. A whole turkey is actually pretty cheap per pound, available in your freezer section year round, and takes little effort to prepare. The only downside to the whole turkey is the amount of time in the oven, but if you plan ahead and do food prep on Sunday afternoon, you can make a nice family dinner and also have tons of leftover healthy protein for the week.

Here’s how I make a whole turkey:

Thaw your turkey in refrigerator according to package. Once thawed, remove the gravy and gizzard packet from the cavity and rinse thoroughly and pat the turkey with paper towels. Place turkey in a tinfoil lined large roasting pan. Drizzle the juice of 1 fresh lemon over the bird. Place the lemon halves in the cavity of the whole turkey. Sprinkle salt free seasoning all over the bird. I used Penzey’s Bavarian Seasoning for this preparation. Roast the whole turkey in the oven at 325 degrees for 2-3.5 hours (or longer depending on size and package instructions). Let the turkey cool slightly then slice it. For meal plan approved protein, make sure to remove the skin and any excess fat.

If you love a turkey sandwich, now you’ve got healthy wholefood turkey (not processed lunch meat) that can compliment your flour-free bread and nature’s mayo (the amazing avocado)!

Whole turkey is not just for Thanksgiving anymore. Give it a go the next time you burn out on chicken! Click here for more delicious healthy EATS for you to try.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!