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Exercise and Stress: The Proven Link Backed by Science

Posted on by Rachel Rasmussen
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Exercise and Stress: The Proven Link Backed by Science

Discover the proven link between exercise and stress relief. Learn how movement boosts mood, lowers stress hormones, and builds resilience. Plus, beginner tips to get started today.

If stress has been overwhelming your days, here’s some good news: exercise is one of the most accessible, proven ways to ease it, and you don’t need to be a fitness expert to start.

Why Exercise Helps Reduce Stress

  1. Feel-good brain chemicals
    Exercise triggers a flood of mood-boosting neurotransmitters such as endorphins, serotonin, dopamine, and even endocannabinoids (think “runner’s high”) that elevate your mood and help quiet stress. Studies show regular physical activity reduces levels of stress hormones like cortisol and adrenaline, helping you feel calmer and more relaxed. 

     

  2. It gives your mind a break (the “time-out” effect)
    Exercise provides a natural distraction. Stepping away from stressors and into movement helps reset your mind and relieve tension. Even brief activity, like a 10-minute walk, can reduce stress nearly as much as a longer workout. 

     

  3. Builds long-term stress resilience
    Consistent exercise strengthens your physical and emotional response to future stress. Over weeks, it can improve heart rate recovery, reduce your stress hormone reactivity, and even foster emotional resilience.

Start Simple: Beginner-Friendly Ways to Move

You don’t need a gym or fancy gear to benefit. Here are accessible, science-backed options:

  • Walking: Just 30 minutes a day can significantly reduce cortisol and boost serotonin, dopamine, and mood.
  • Strength training: Builds confidence and boosts endorphins. Even basic bodyweight moves like squats or push-ups help!
  • Yoga or mindful movement: Gentle poses plus deep breathing activate your body’s relaxation response and lower stress hormones.
  • Dancing: Fun and social, dancing releases endorphins and oxytocin while lowering cortisol, making it one of the most powerful stress relievers.
  • Light, everyday activity: Low-intensity movement like slow walking or standing boosts mental wellness and is a great place for beginners to start.

The key? Choose something you enjoy. Consistency matters more than intensity!

A Beginner’s Path to Stress-Relief with PT Plus Fitness

Want practical, guided support to make exercise and stress relief a habit? Our 28-Day Fitness Program is beginner-friendly and designed to:

  • Introduce you to simple, effective workouts that feel good
  • Help you build confidence and consistency
  • Provide real support to make this lifestyle change stick

You don’t need to figure it all out alone. Start moving, reduce your stress, and feel the difference!

How Many Personal Training Sessions Does It Take to See Results?

Posted on by Rachel Rasmussen
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How Many Personal Training Sessions Does It Take to See Results?

Wondering how many personal training sessions it takes to see results? Discover what to expect as a beginner, how often to train, and how PT Plus’s 28-Day Program can help you reach your goals.

If you’re new to working out with a personal trainer, one of the first questions you might have is: how many personal training sessions will it take to see results? The honest answer is, it depends. But for most beginners, you can expect to notice progress within 6 to 8 weeks of consistent training.

What “Results” Can Mean

Results look different for everyone. You might notice:

  • Improved energy levels, mood, and motivation
  • Increased strength or stamina
  • Better posture or mobility
  • Visible changes in muscle tone or body composition

For beginners, the first few sessions often focus on learning proper form, building confidence, and creating a workout routine that fits your lifestyle. That early progress is just as important as the physical changes you’ll see later.

How Often Should You Train?

Most beginners start with 2–3 sessions per week. This frequency gives your body enough stimulus to adapt while allowing for recovery days in between. The more consistent you are,  both with your workouts and your nutrition, the faster you’ll see results.

Factors That Affect Your Timeline

Several things influence how quickly you notice progress:

  • Starting point: Your current fitness level and health background
  • Consistency: Skipping sessions can slow your momentum
  • Lifestyle habits: Sleep, stress, and nutrition all play a role
  • Trainer guidance: A personalized program ensures you’re working efficiently toward your goals

Why Patience Pays Off

It’s important to remember that fitness is a long-term investment. While you may notice early wins like better energy or improved form, lasting changes in strength, endurance, and body composition take time. The key is to stay committed, track your progress, and trust the process, knowing that each session builds on the last.

Start Seeing Results with PT Plus’s 28-Day Program

If you’re ready to jump-start your progress, our 28-Day Fitness Program is designed to help you build strength, boost energy, and see results, even if you’ve never worked with a trainer before. You’ll get:

  • 1-on-1 personal training sessions tailored to your goals
  • A simple, sustainable meal plan
  • Ongoing support and accountability

Your strongest, healthiest self could be just a few weeks away. Learn more and get started today.

Why Strength Training for Women is an Investment in Long-Term Health

Posted on by Rachel Rasmussen
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Why Strength Training for Women is an Investment in Long-Term Health

Discover why strength training for women is one of the best investments in long-term health. Learn how it protects bone strength and boosts metabolism and overall well-being. Plus, how to start today.

When many women think about fitness, they imagine cardio workouts like running, cycling, or group classes. While those have their benefits, strength training for women is one of the most valuable ways to invest in your long-term health, and it’s about so much more than building muscle.

More Than Just Strength

Strength training improves functional strength, which means making everyday tasks like climbing stairs, playing with your kids, moving furniture, or shoveling snow, easier and safer. It helps preserve muscle mass as you age, supports joint health, and improves posture.

Protects Your Bones

As women age, bone density naturally decreases, increasing the risk of osteoporosis. Lifting weights or doing resistance exercises puts healthy stress on bones, which stimulates bone growth and helps maintain density. This is one of the most effective ways to prevent fractures later in life.

Boosts Metabolism and Supports Weight Management

Muscle tissue burns more calories at rest than fat tissue, so maintaining and building muscle through strength training supports a healthier metabolism. Combined with balanced nutrition, it can help with body composition and energy levels without extreme dieting.

Reduces the Risk of Chronic Disease

Strength training has been shown to improve insulin sensitivity, lower blood pressure, and reduce the risk of heart disease. It also supports mental health, reducing symptoms of anxiety and depression while boosting overall mood.

The Long-Term Payoff

Consistency with strength training pays off over the years. Women who lift regularly often enjoy greater mobility, and resilience as they age. The strength you build now is an investment that will serve you for decades to come.

Ready to Get Started?

If you’ve never lifted before, begin with bodyweight exercises or light resistance and focus on learning proper form. Gradually increase your weights under the guidance of a knowledgeable trainer who understands your goals.

Our Personal Trainers and 28-Day Fitness Program at PT Plus Fitness are designed to help women build strength safely and effectively, no matter your starting point. With personalized coaching, a supportive environment, and a focus on long-term health, we’ll help you take the first step toward a stronger, healthier future.

What to Expect in Your First Personal Training Session

Posted on by Rachel Rasmussen
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What to Expect in Your First Personal Training Session

New to personal training? Learn what to expect in your first session: from goal setting and fitness assessments to your first workout, so you can show up confident and prepared.

If you’ve booked your first personal training session, you might feel a mix of excitement and nerves. That’s completely normal! Knowing what to expect can help you arrive confident, prepared, and ready to get the most out of your time with your trainer.

A Warm Welcome and Conversation

Your trainer will start by getting to know you. Not just your fitness goals, but also your health history, past exercise experience, and lifestyle. This is your chance to share any injuries, limitations, or concerns so your program can be safe and effective.

Goal Setting and Assessment

You’ll talk about your short- and long-term goals, whether that’s building strength, improving endurance, losing weight, or boosting energy. Your trainer may also run a quick assessment, which could include simple movement tests, posture checks, or light cardio, to understand your current fitness level.

Learning Proper Form

Before jumping into intense exercise, your trainer will walk you through proper form and technique for key movements. This helps prevent injury and ensures you’re working the right muscles from day one.

Your First Workout

Expect a workout that’s challenging but doable: tailored to your ability and comfort level. This might include a mix of strength, cardio, and mobility exercises. Your trainer will meet your where you’re at and guide you through each one, offering cues, encouragement, and adjustments as needed.

Time for Questions and Next Steps

At the end of the session, your trainer will answer any questions and discuss what comes next. This is the perfect time to talk about scheduling, how often you should train, and what you can do between sessions to keep progressing.

Ready to Start Your Fitness Journey?

At PT Plus Fitness, we make your first personal training session welcoming, supportive, and tailored to your needs. Get in touch with us today to learn more about our trainers and programs.