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Spread the Wellth is two friends who want to make the world a healthier place through personalized, evidence-based solutions. We offer services to aid in weight loss, muscle building, healthy eating habits, and more.
Simply put:
Personal Training, Nutrition Coaching, Exercise Programming
Meet the Team
Services
Personal Training
Work closely with our experienced and qualified staff to achieve your wellness goals. We offer personalized coaching and customized workout plans tailored to your goals, abilities, and lifestyle. Whether you prefer in-person or online sessions, our dedicated team will provide ongoing support, ensure proper form, technique, and intensity.
Youth Strength/Athletic Training
If your child is looking to take the next step in their athletic career look no further. We work with youth athletes to prepare them for middle school, high school, or collegiate athletics.
Nutrition Coaching
Work one-on-one with our National Academy of Sports Medicine certified nutrition coach.
Free Weekly Email Newsletters
We send out free weekly newsletters every Monday covering all things health and wellness.
Pricing
Initial 60 Minute Physical Assessment
$20
Basic Package: 5 Sessions
$200 ($40/hour rate)
Standard Package: 10 Sessions
$380 ($38/hour rate)
Elite Package: 20 Sessions
$700 ($35/hour rate)
Premium Package: 40 Sessions
$1,200 ($30/hour rate)
What Are Our Clients Saying?
On-Site Training at Flex Appeal
946 Goss Ave, Louisville, KY 40217
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Food Tips
Grocery Shopping
Shop along the perimeter of the grocery store. This is where you will find healthy, perishable, fresh foods.
Ominous Cooking Oils
Oils to avoid: Soybean, Vegetable, Corn, Canola, Grapeseed, Safflower, Sunflower
Opt for Extra-Virgin Olive Oil, Butter, Ghee, Avocado Oil, Coconut Oil
Hydrating Foods (Yes, You Read That Right!)
Fresh fruits and vegetables are up to 95% water. So next time you need to hydrate but water does not sound appealing, try these!
Cucumber - 95% Water
Watermelon - 92% Water
Strawberries - 91% Water
Cantaloupe - 90% Water
Exercise Tips
Cardiovascular Training
To improve your running capabilities, follow the 80/20 rule.
80% of your weekly runs should be done at an easy pace, also known as Zone 2 training. This style of training helps build your aerobic base and lowers your resting heart rate. Most smart watches today can help notify you when you are running in Zone 2. If you do not have a smart watch, an easy way to stay in Zone 2 is to run at a pace at which you can comfortably carry on a conversation.
20% of your weekly runs should be done at moderate to high intensity. This could include interval runs, fartlek runs, 400 meter track repeats, or any other running that elevates heart rate.
Strength Training
When first beginning strength training, it is a great idea to follow the 2-for-2 rule.
If you are capable of performing 2 extra repetitions of workout for 2 sets, then the exercise should be progressed.
Often times people overtrain when they begin resistance training. The 2-for-2 rule is a great way to avoid overtraining.
Walking
Simply walking each day is great way to:
Spend more time outside
Prevent/manage various ailments
Burn fat
Increase energy levels
Helps aid in digestion if performed after eating
Sleep Tips
Caffeine
Avoid caffeine 8-10 hours before bedtime.
Daytime Naps
Limit daytime naps to 90 minutes or less.
Room Temperature
The body needs to drop 1-3 degrees to fall asleep and effectively stay asleep. Find your ideal temperature (typically between 60-67 degrees Fahrenheit).
Recommended Podcasts
The Huberman Lab
Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health.
MindPump
MindPump exposes RAW Truth about health, fitness, nutrition and more.
The Genius Life
You don't have to be born a Genius to become one. Follow health and science journalist, New York Times bestselling author, TV personality and nutrition expert Max Lugavere as he speaks to the most insightful minds of our time about what it means to live like a Genius.