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Michael Crook 💪🏼 Fitness & Nutrition Coach 📍Nyon, CH.

@glofitmethod

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I help you gain strength, energy & confidence by building muscle & eating balanced meals.
46 yr old certified expat, boy mom.
NASM PT/NC
Free classes👇

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My relationship with my body hasn’t always been healthy.
As a young woman, I was constantly punishing it for not being “thin enough.”

Dabbling in modeling and acting in the 90s/2000s, I was told to “lose another 10 pounds” or get my hips down to a specific measurement. The beauty standards were horrific, and I just couldn’t get small enough. My connection to my body was entirely disconnected and artificial.

Over the years, I shed the unhealthy habits I’d used to stay thin—
🫠extreme dieting, smoking, drinking, and excessive cardio.

🚴‍♀️I found a healthier outlet in triathlon training, focusing on performance rather than size, and I loved the goal-setting. But I was taught one major misconception: that strength training would weigh me down, that building muscle would slow my performance. So, I stuck to endurance.
I occasionally used a set of 3 lb dumbbells 😂

After a hip and back injury from running derailed my triathlon journey, then marriage and two kids left my physical strength depleted, I didn’t have the energy or knowledge to try strength training. No one told me I could☹️

Then came the COVID lockdown. With time and necessity, I started with simple bodyweight exercises on YouTube.

And something amazing happened:

…as I slowly gained strength, I became inspired.

At 42, I found happiness in a healthy, strong body again.

📈I launched forward, learning everything I could, and developed the GloFit Method that my classes are based on today.

Now, as a personal trainer and group instructor, I can say with certainty:

🌸beginning strength training in my 40s changed my life.
💝It changed how I see myself. I became empowered, in control of my body, and my aches and pains disappeared.

I now have the confidence to try new things, knowing that anything is possible if you start with a single step.

To every woman wondering if it’s too late: it is not.

Your strength is waiting to be discovered, on your own timeline. This isn’t about the past; it’s about the powerful present & future you can build. 🖤

#StrengthTrainingJourney #WomenOver40 #FitnessOver40 #StrengthNotSize #ItsNeverTooLate #FindYourStrength #NASM #perimenopausehealth #strenthtraining by @glofitmethod

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10 months ago

Let’s redefine the goal. A “snatched” waist is not the same as a strong core. Chasing smallness over strength has significant, long-term costs for women’s health.

Weight loss for some is a good goal and can positively affect your health especially when someone is technically overweight. Preventing heart disease and diabetes is crucial. But under-eating to shrink your midsection often leads to losing vital muscle and bone density. After age 30, women can lose 3-5% of muscle mass per decade without consistent strength training. This accelerates the risk of osteoporosis, sarcopenia, and physical frailty in later life.

True core work along with compound lifts—like squats, deadlifts, and carries—construct a powerful natural belt. Your obliques widen to create better stability. Your abdominals thicken to protect your spine. Your back muscles broaden for posture and power. This process does not shrink you; it fortifies you. A strong core stabilizes your hips and protects your spine, forming the foundation for every movement in life.

We have been conditioned to believe that taking up less space is a virtue. But prioritizing smallness ultimately endangers your future. A weak core is a leading contributor to chronic lower back pain, one of the most common causes of disability. Low muscle mass harms metabolic health, immune function, and long-term independence. Chronic under-fueling disrupts hormonal balance and compromises bone integrity.

A strong core is not an aesthetic. It is an insurance policy. It is the difference between a life of limitation and a life of capability. Aim for strong. Not small. Build the body that will carry you, powerfully, for all the years to come.

#WomensHealth #StrongNotSmall #MuscleOverMetrics #BoneHealth #FunctionalStrength #MenopauseHealth #AgingStrong #EatForStrength #BodyResilience #CoreStrength #TrainForLife #OsteoporosisPrevention #FuelYourBody #SocietyVsBiology #FutureProofYourBody by @glofitmethod

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9 months ago

There’s a pervasive illusion in the wellness world: that the commercially ideal body—thin, “toned,” and curated—is a direct indicator of internal health, strength, emotional regulation, and a balanced life. And if it isn’t directly communicated this way, it is insinuated.

We see this narrative sold to us constantly. “Detox,” “anti-inflammation,” and “emotional health” are touted against a backdrop of thinness, beauty, and filters. It’s a seductive trap, often just the patriarchy gripping us in a new form, convincing us our worth is tied to an image.

But real health is not an aesthetic.
Real people have messy, complex lives. Disease, social structures, and trauma are immensely complex. There is no “after” photo where you achieve permanent, whole-person balance.

It’s crucial to remember that many promoting this image have access—through wealth, career, or credit—to the very tools they sell: the personal trainers, nutritionists, weight-loss drugs, supplements, peptides, and recovery time. Their access is not a benchmark for your reality.

I say this as someone in the fitness/wellness space. I have access to training, equipment, a flexible schedule. I teach because I love it and it’s been life-changing. But my job and my image are not the goal.

Your body and your life are not to be compared to anyone else’s on this platform. Thinness, muscle tone, and filtered skin do not equal health and wellness. They are often just an image.
And this app is all about images.

Your journey is your own.
All bodies are worthy.
All bodies are capable.

#NASM #NASMcoach #FITNESS #HealthyLifestyle #Mentalhealth #WellnessIllusion #PatriarchyInWellness #BodyNeutrality #HealthNotAesthetic #ComplexHealth #RealVsReel #FitnessTruth #AllBodiesAreCapable #InstagramVsReality #DetoxesAreAScam by @glofitmethod

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10 months ago

There’s so much advice for women over 40. Lift heavy, do Pilates, cut carbs, intermittent fast, walk more, eat less. N

It doesn’t need to be that complicated. Get strong. Build a stable core and strong hips. Eat enough protein. Keep showing up.

And no, I’m not perfect either. Clearly.

My core and hip strength challenge is coming soon, with no weight-loss focus, just getting stronger. Join the waitlist through the link in my bio. by @glofitmethod

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3 days ago

Lunch in a bowl. That’s it. That’s the tip. 😂

If you’re a busy parent, have ADHD, or by midday between Zoom calls, you just can’t make up your mind, this makes life easier.

Grains, veggies, a protein and a sauce. Throw it in a bowl and eat it.

Rice, quinoa, potatoes, couscous. Whatever veg is in the fridge, raw, roasted or frozen. Chicken, eggs, tofu, lentils, tuna. Then pesto, tahini, salsa, soy sauce and mayo, or yogurt with lemon on top.

Aim fir balance!! The protein keeps you full and helps you hold on to the muscle you’re working hard for. Grains provide energy and fiber asd veggies are of course, fiber-packed and full of nutrients and vitamins 💪

Mix it up. Don’t worry about how it looks! Mine are rarely pretty. Sometimes they are though 🤭

If you’re tracking calories, bowls make it so much easier because everything is separate and easy to measure a d see! Just keep an eye on the sauce, that’s where the sneaky calories are.

And use your leftovers! Last night’s chicken or roasted veg is today’s lunch. Cook extra rice or grains at the start of the week and you’ve got a head start.

Quick food safety note: get leftovers in the fridge within an hour or two, eat them within 2–3 days and reheat until really hot all the way through. Rice is the one to be careful with, so cool it fast, eat it within a day and only reheat it once.

Keep it simple!

🙌🙌🙌 by @glofitmethod

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4 days ago

Influencer lunch: three bites, a smile, done.

My lunch: leftovers, a spoon and zero dignity.

What’s actually in the bowl is coming tomorrow.

#realisticeating #highproteinlunch #strengthtraining #womenover40 #fitnesshumour by @glofitmethod

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6 days ago

Pee when you laugh, or laugh when you pee?
A pooch that won’t quit no matter how many crunches you do?
Both are your core and pelvic floor asking for help.
It isn’t about sucking it in. Nor is it always a belly fat issue.
It’s about breath, deep core control and rebuilding from the inside out.

The next challenge starts soon. Waitlist link in bio.

#mumtum #pelvicfloorhealth #postnatalfitness #womenover40 #corestrength by @glofitmethod

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6 days ago

Your toddler is hilarious but…

Let’s try this:

Lie on your back, knees bent, ball between your knees, band anchored behind you. Arms long.

Inhale to prepare.
Exhale as you squeeze the ball and pull the band down to your sides. Ribs knit down, pelvic floor lifts, belly draws in, not pushed out.
Inhale to return with control.

8–10 slow reps. Quality over count! 🙌

How the breath works- think of your core as a canister. Your diaphragm is the lid, your pelvic floor is the base, and your deep abdominals and back muscles are the walls.
When you inhale, the diaphragm drops and the pelvic floor gently lowers with it. When you exhale, the diaphragm rises and the pelvic floor lifts with it, while the deep abdominals draw in.

When that pressure is managed well, your core supports you from the inside. When it isn’t, the pressure pushes out through the weakest point: down into the pelvic floor (leaks) or forward into the belly (your pooch)

This is where it starts: breath and deep core before heavy loading. If you’re leaking regularly, see a pelvic health physio as well. This complements that work, it doesn’t replace it physiotherapy!

Next challenge starts soon. Waitlist link in bio.🔥

#pelvicfloorhealth #corebreathing #postnatalfitness #pilatesathome #strongover40 by @glofitmethod

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7 days ago

Let’s talk about this vein!

It’s called the cephalic vein. It starts at your thumb side of your hand, runs up the outside of your forearm and bicep, then tucks between your shoulder and chest.

Fun fact: “cephalic” comes from the Greek word for head. Old-school doctors believed draining blood from this vein could cure headaches. Sheesh. (Please don’t try that.)

Mine shows pretty clearly because I train my biceps HARD, and bigger muscle pushes the vein closer to the skin
Training pumps more blood into the arm, so veins pop more during and after a workout.
Lower body fat means less padding over the vein.
Genetics decides how big and deep your veins are in the first place

AND I’m 46. Our skin thins as we age, so veins often get more visible over time. Remember the backs of your grandmother’s hands? I do 💖 They were like a map

visible veins aren’t a measure of fitness or health. Plenty of very strong people never see them.

Your bicep has two heads, and its job isn’t only bending the elbow. It also turns your palm up, so finish each curl with your palm facing the ceiling (if you are twisting your curls)
Under your bicep is the brachialis, a muscle that does a lot of the work in a curl. Hammer curls, with palms facing each other, train it well.
Control the lowering (eccentric phase!). That slow phase builds strength and protects your elbow tendons.

Veins look cool but the point of working the biceps and brachialis is to build strength! 💪💪💪 by @glofitmethod

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9 days ago

The super effective racked skier squat.

Feels like no biggie… until you correct that pelvic tilt. Then boom, your quads are on fire.

Heels up, weights racked, and there’s nowhere for your quads to hide.

Rest your heels on two dumbbells, like a wedge (make sure they have a flat side like hex dumbbells. Otherwise use a plate or wedge)
Rack a dumbbell on each shoulder, elbows forward

Ribs down, and bring your pelvis to neutral so your lower back isn’t arched

Sit into a half squat and let your knees travel forward over your toes

Stay tall through your chest and keep your weight even across your feet

Raising your heels lets your knees travel further forward, so your quads take more of the load. It also helps if tight ankles normally stop you from squatting deep.

New to this? Start without the weights and build up.

Ways to progress-
Add small pulses at the bottom
Hold longer
Go heavier

Strong legs carry you up stairs, down ski slopes and through every decade ahead. Worth a little burn.

Learn to do these and more in my Strength and Stability Classes. Click link in bio for 2x free trial classes!

Save this for your next leg day 🎿 by @glofitmethod

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9 days ago

Your most important ab muscle is the one you can’t see.

Your deep core, the transverse abdominis, wraps around your trunk like a corset, from your back to the front of your belly. It works as a team with your diaphragm and pelvic floor to support your spine.

Learning to breathe and brace while you move your spine with control is how you start to feel it work.

And it’s a beautiful thing to understand how your glutes, hip flexors, abs and lats all connect.

My classes teach you how to connect your body and build a strong base, so lifting and moving in every direction feels supported.

A strong body moves. by @glofitmethod

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10 days ago

In the 2000’s, as a young, barely 20-year old woman in the Hollywood commercial and acting scene, I was told by agents and “important” people that I had to lose inches off my thighs, drop weight, and have hip bones jutting over the top of my super low-rise jeans if I wanted to book anything. I had to be sexy, but young-looking, cool and chic but also relatable. I wasn’t the girl-next-door type but I wasn’t edgy enough for New York. I wasn’t thin enough for runway but my face wasn’t bland enough for catalog or tv commercial work.
It was so fucked.

No one told me I was totally great just the way I was. Or that I could be strong. I could be healthy. Maybe even book a sports commercial. Run a marathon or start boxing. No one told me the goals they were writing for me were unhealthy and dangerous.

Years later, long after I had kicked my Hollywood ambitions to the curb, I got into competitive endurance sports. And again, no one told me I could lift weights to improve my running, cycling and swimming times. Leaner was better. Coaches and mentors said less mass meant lighter and more efficient.

I ended up with back pain and joint pain, and I left that behind too.
I didn’t know the science was there all along. Building muscle and training for strength supports:

Bone density and joint health
Brain health and memory
Blood sugar control and metabolic health
Mood, with real effects on anxiety and depression
Energy and everyday stamina
Sexual health

And so much more.

This stuff mostly matters to you. No one else is keeping score. But it feels good to know your hard work pays off, in strength and in health. Your effort changes your body, and that is pretty damn cool.

It feels good to be in a body that you understand, you can feel in a healthy and connected way, and you know can support you in even during most challenging efforts.

And let’s face it, it looks cool, even if you are the only one who notices.

Who says you can’t be your own eye candy? 😉 by @glofitmethod

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11 days ago