KW Fitness - Fayetteville Personal Training

Congratulations to Kim for being "Client of the Week"!!

Kim is a busy Mama who has been working with her Personal Trainer here at KW consistently for 2-3 days a week for the past couple of years!

She has been working hard and, in just the last few months, Kim has lost over 3% of her body fat and added lean muscle!

Keep up the awesome work, Kim!

Have you ever tried working out on your own and thought to yourself “am I doing this right?” Or “is this even effective?”

Or, have you not even tried to do it on your own because you have no idea what you’re supposed to do?!

Let a well-educated, experienced Personal Trainer do the thinking for you!!! 💪

⭐ A woman who is 59-years-young got her bone density scan from last week back and saw big improvements!

⭐ A woman who is 71-years-young said she was golfing over the weekend and she feels she has better balance and strength!

⭐ A woman who is 68-years-young mentioned that since she's noticed that she is having less back pain/discomfort throughout the day. She also said that she has felt her overall posture has improved.

⭐ A woman who is 73-years-young glute-bridged with an 80 lb dumbbell and said it wasn’t very challenging!

It's !

Try these EASY MAKE-AHEAD BREAKFAST EGG CUPS!

INGREDIENTS:

12 Mission Zero Net Carb tortillas
16 large eggs
1 cup 2% milk
2 cups shredded cheddar cheese
4 cups chopped baby spinach
Salt and pepper to taste

INSTRUCTIONS:

Preheat the oven to 350°F.
Spray a muffin tin with nonstick cooking spray.
Press one tortilla into each muffin cup to form a shell.
In a bowl, whisk together the eggs, milk, salt, and pepper.
Stir in the chopped baby spinach and about half of the cheese. Add any cooked meat or vegetables if you’d like.
Fill each tortilla cup about ¾ full with the egg mixture.
Sprinkle the remaining cheese on top.
Bake for 18–22 minutes, or until the eggs are set and the tops are lightly golden.
Let cool for a few minutes before removing from the muffin tin.

These are great for meal prep! Store in the refrigerator for up to 4 days and reheat in the microwave for 30–45 seconds. They also freeze well—just thaw overnight in the refrigerator or microwave from frozen for 1–2 minutes.

NUTRITION per egg cup:

Calories: 205
Protein: 15g
Carbs: 10g
Fat: 15g

“My experience at KW Fitness has been AMAZING.

I’m always welcomed with a friendly greeting from all trainers on the floor.

Absolutely every trainer I have worked with, whether during my regular workout session or a level up challenge or an extra workout time, has been very attentive to me.

The experience at KW Fitness truly is like no other gym” ⭐⭐⭐⭐⭐

-- Kathleen, 60, Bridgeport

THINKING ABOUT GLP1s?

We are going to tread lightly here because we are not doctors, nor do we claim to be...

There is a lot of buzz going on about weight loss drugs that you may have already been looking into, and we would like to dive into our experience with them these last few years.

What is Ozempic?

Ozempic is an FDA-approved prescription medication for the treatment of type 2 diabetes in adults and it helps to improve blood sugar levels.

It’s a once-weekly self-administered injection of something called semaglutide.

Wegovy is also an injectable drug with a higher dosage of semaglutide and is specifically prescribed for weight loss, although people are starting to use Ozempic for this reason as well.

Zepbound and Mounjaro are also similar injectables.

Essentially, these are appetite suppressants.

Some people have been very successful at losing weight with these medications.

Most of this is because these medications cause patients to not have as much of an appetite; therefore, they eat a lot less.

More and more research is coming out about the long-term effects of these medications.

The most alarming side effects (or "after effects"), are:

1) When patients stopped taking Ozempic or Wegovy, ALMOST ALL PATIENTS gained weight back, especially those who didn't develop healthy eating and exercise habits.

The reason for this is because the patient's appetite comes back FULL FORCE and they didn't learn how to control things like eating right, learning healthy eating habits, proper portions, etc.

2) Many patients lost a significant amount of MUSCLE, not just body fat

Other alarming side effects included:

Pancreatitis
Vision changes
Hypoglycemia
Kidney problems
Allergic reactions
Gallbladder problems
Thyroid tumors or cancer

OUR ADVICE:

1) Talk to your doctor! If you trust them, they know you and your situation best. They will be able to guide you in the right direction.

If you do end up on one of these medications, also ask your doctor how long they see you on this drug and what the offboarding game plan would look like!

We highly recommend asking to be monitored monthly to make sure you're doing things the right way and not losing too much muscle.

DO NOT get these injections from those who are not medical professionals.

Unfortunately, there are more and more instances of non-medical facilities offering semaglutide injections. We don't recommend going this route.

2) THINK LONG TERM.

Whenever exploring any option when it comes to your health, ask yourself if it's something that is realistic to stick with for 5+ years.

Ask yourself if the long-term effects are worth the risk.

3) STRENGTH TRAIN!

We have several clients who are on semiglutide injections who are safely and effectively strength training, and are maintaining or building muscle, while losing body fat!!

4) BUILD HEALTHY EATING HABITS

Our clients on semaglutide injections increase their quality AND quantity of protein as they are adding strength training to their regimen.

We also recommend getting into a consistent, healthy eating routine so it's much easier to sustain when you are no longer getting the injections.

References:

The BMJ. West S, et al. Weight regain after cessation of medication for weight management: systematic review and meta-analysis. 2026.
Mayo Clinic. GLP-1 Medications and Muscle Loss: What to Know About Nutrition and Supplements.
Endocrine Society. Higher Protein Intake May Help Preserve Muscle During Semaglutide Treatment. ENDO 2025.
Cleveland Clinic. GLP-1 Weight Loss Medications: Separating Science from Social Media.
National Institutes of Health (PubMed). Lean Mass Loss Following Semaglutide Treatment: A Review.
Los Angeles Times. (March 13, 2025). Ozempic and the workout: How GLP-1 drugs are changing exercise routines in LA gyms.

- Thank you for taking the time to read this! Mandy Webb, KW Fitness Co-Owner

Congratulations to Rachel for being "Client of the Week"!!

Shel has been working with Coach Casey twice a week around her busy schedule.

Her consistent hard work has been paying off!

Rachel has lost over 18 lbs and over 4% of her body fat!

Keep up the awesome work, Rachel!!

There is SO MUCH in life that we cannot control.

We can’t control every diagnosis, injury, stressful season, setback, or every change that comes with getting older.

But one thing we DO have some power over: our CHOICES!

We can CHOOSE to sit on the couch and doom-scroll on our phones, or we can CHOOSE to put our shoes on and go for a 10-minute walk!

We can CHOOSE to grab fast food because we’re tired and busy, or we can CHOOSE to take a few minutes to plan ahead and make the healthier choice a little easier tomorrow!

We can CHOOSE to feel defeated because our bodies don’t move or feel the way they used to, or we can CHOOSE to ask for help and find someone who can meet us exactly where we are today!

You don’t have to change EVERYTHING overnight.

You don’t need to become a “gym person", or eat perfectly, or workout for hours, or wait until you feel completely ready!

You just have to make ONE choice that moves you forward.

Then another one tomorrow.

And another one the day after that!!

At KW Fitness, we work with people every day who thought they were “too old,” “too out of shape,” or had too many aches and pains to get started.

They didn’t change their lives overnight, they simply made a choice to START.

You can’t control everything life throws at you, but you have the power to CHOOSE what you do next 💪

⭐ A man who is 50-years-young noticed a difference in his upper body and core strength when kayaking this past weekend!

⭐ A woman who is 74-years-young is happy now to see herself when she walks by mirrors!! She's also officially down 125 pounds!

⭐ A woman in her early 30’s said she was able to lift up a big heavy bin of pasta salad at her summer job at Spera’s like it was nothing!

⭐ A man who is 60-years-young is on a GLP-1, but because he is strength training, he has increased muscle mass while losing body fat!!

It's !!

Do you have a sweet tooth??

Try this Oreo Protein Pudding!!!

About 275 calories | 28–32g protein

INGREDIENTS:

¾ cup nonfat Greek yogurt
½ scoop vanilla protein powder
1–2 tbsp almond milk, as needed
1 Oreo, crushed
Optional: 1 tsp sugar-free vanilla or cheesecake pudding mix

Directions: Mix the yogurt and protein powder until smooth. Add almond milk a little at a time until it has a pudding-like texture. Stir in half of the crushed Oreo and sprinkle the rest over the top. Refrigerate for 15–30 minutes if you want it thicker.

ENJOY!!

Nutrition info (estimate):
Calories: 250
Protein: 29g
Carbs: 25g
Fat: 4g
Sugar: about 12g