Gemily Marquez, Personal Training Supervisor at Palmetto Bluff, shares her unique approach to fitness that focuses on core stability first and reveals how her journey from aspiring physical therapist to passionate personal trainer shapes her training philosophy.

• Started with a biology degree before switching to exercise sport science with plans to become a physical therapist
• Found personal training while taking a gap year and discovered the same rewards she sought in physical therapy
• Believes core stability and strength should be the primary focus of fitness training, not an afterthought
• Starts training sessions with core activation before moving to extremities, emphasizing the posterior chain first
• Creates personalized circuit-based workouts with slow, controlled movements for maximum effectiveness
• Views nutrition as 80% of fitness success, with protein intake being particularly crucial
• Most clients seek strength and pain-free movement rather than weight loss
• Loves the growing focus on recovery in the fitness industry
• Cautions against over-reliance on wearable fitness technology and tracking metrics
• Defines wellness as finding balance between mental and physical health

Join us next month as we continue our fitness trainer series with Nader Bertouli, who will share his perspective on training and wellness.

Dr. Jane Fruh shares how the Outside Foundation connects youth with nature through immersive experiences while working to protect and preserve local environments through community-based conservation initiatives.

• Executive Director of the Outside Foundation, working to get kids outside and protect local environments in Hilton Head Island, SC
• Kids and Kayaks program takes over 1,100 seventh graders annually onto the water, ensuring all children participate regardless of economic status
• Earth Day HHI initiative engages 25 community groups and 5 schools in cleanup efforts that removed three-quarters of a ton of trash
• Oyster Shell Recycling Program has recycled 165 tons of shells and created 27 reef structures that filter water and provide essential habitat
• The foundation builds "living shorelines" that naturally prevent erosion and support coastal ecosystems
• Dr. Fruh believes in the power of immersive natural experiences: "If they can't touch it and experience it, how are they going to love it?"
• Volunteers can participate in upcoming reef building events, including July 10th at Palmetto Bluff

Visit www.outsidefoundation.org to register to volunteer or learn more about supporting their environmental initiatives.

Dietitian Lindsay Ford unveils six foundational foods that deliver maximum health benefits when incorporated into weekly eating routines. This episode breaks down the science-backed reasons why berries, dark leafy greens, avocado, eggs, potatoes, and yogurt deserve permanent spots on your plate.

• Berries provide brain and heart benefits through anthocyanins, flavonoids, and fiber
• Dark leafy greens supply essential nutrients that can be made more digestible through cooking or blending
• Avocados deliver healthy fats, vitamin E, potassium and versatile culinary applications
• Eggs contain complete protein with all essential amino acids plus choline for brain health
• Potatoes offer affordable complex carbohydrates with potassium, fiber, and vitamin C
• Yogurt supplies probiotics for gut health plus protein for muscle recovery
• Alternative options include beans, salmon, apples, nuts, seeds, and cruciferous vegetables

Remember to actively participate in life on your terms. If you enjoyed this episode on foundational foods, please give us a rating to help others find the podcast.