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willow good | science based fitness

@willowjgoodfit

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🧬B.S. Exercise Science
🏋️‍♀️NASM Certified Personal Trainer
🥼Medical Exercise Specialist

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Welcome to Principle Athletics! 💪

What started as an empty garage is now a fully equipped private training studio built to help our clients move better, get stronger, and prioritize their long-term health.

We’re excited to share the space we’ve created and continue growing alongside our clients!

What’s your favorite part of the gym? Drop it in the comments, or ask us anything about building your own home gym!

#PrincipleAthletics #HomeGym #PrivatePersonalTraining #GarageGym #FitnessLifestyle taken in Lenexa, Kansas by @willowjgoodfit

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5 days ago

POV: the house tour gets to my favorite room. 🏠💪

From the @fringesport Slim Gym rack + functional trainer to the walking pad, recovery cabinet, and fuel fridge—the Principle Athletics home gym is officially coming together.

Built to train hard, recover well, and create a private space where we can give our clients a great training experience.

So… would you work out here? 👀

#HomeGym #PersonalTraining #GarageGym #FitnessLifestyle #PrincipleAthletics taken in Lenexa, Kansas by @willowjgoodfit

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2 months ago

life update: camp season is officially full time ☀️

between being a recreation camp director during the day and coaching clients after work, my schedule has definitely become a giant game of calendar tetris lately 😅

i just wanted to say how thankful i am for my clients being flexible while we transition schedules around for the summer. later evenings, weekends, squeezing sessions in wherever we can… everyone has been so understanding and supportive through it all.

busy season for sure, but i genuinely love getting to do both. taken in Lenexa, Kansas by @willowjgoodfit

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5 months ago

lately fitness has looked a lot less “perfect” and a lot more like fitting movement in wherever I can.

sometimes it’s an hour on the treadmill between clients while answering emails and reading a few chapters of my book. sometimes it’s 15 minutes just to get steps in before heading back to my desk. somewhere in between all of that is usually where real life happens.

with moving into more of a desk-based role as a recreation camp director while still personal training, i’ve had to become way more intentional about daily movement. keeping my step count up, getting cardio in when I can, and finding small ways to stay active throughout the day honestly matters more than chasing perfection.

movement still counts even when it doesn’t look aesthetic or structured. by @willowjgoodfit

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5 months ago

simple back & bicep workout you can follow ⬇️

building your back is important for posture, shoulder stability, pulling strength, and overall muscular balance. a lot of people spend most of the day in rounded forward positions, so training the muscles of the upper and mid back can help support healthier movement patterns and improve performance both in and out of the gym.

today’s workout:
• lat pulldown
• chest supported t-bar row (focus is upper back)
• chest supported row
• preacher curl
• dumbbell curl

3 sets each
take every set to around 8 reps or failure depending on the movement and focus on controlling the eccentric instead of just throwing weight around.

different row variations train the back a little differently too. bringing the elbows lower toward the pockets can help bias more lat involvement, while wider rowing patterns usually bring more upper back into the movement.

science-based training does not have to be complicated. consistency + intensity + good form goes a long way. taken in Lenexa, Kansas by @willowjgoodfit

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5 months ago

trainer ootd for saturday🕺🎉

between being a recreation camp director, training clients, and trying to squeeze my own workouts in somewhere during the day, i’ve fully accepted that comfort is part of the uniform at this point ☕️

most days look like coffee in hand, answering emails between sessions, getting steps in where i can, and changing roles about 10 times before dinner. busy season for sure, but i genuinely love it. taken in Lenexa, Kansas by @willowjgoodfit

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5 months ago

something i’ve really loved adding for my training clients has been the monthly Good Fitness newsletter + fitness briefs.

i never wanted coaching to feel like just showing up for an hour, doing a workout, and leaving with no direction. i want my clients to actually learn, understand their health, and feel supported outside of sessions too.

each month includes things like:
• educational fitness + nutrition topics
• interactive videos and resources
• recipes and meal ideas
• mindset and lifestyle tips
• schedule updates + upcoming events
• recovery, mobility, and performance info
• personal updates from me to keep us connected

my goal is to make fitness feel less overwhelming and more sustainable in real life. just consistent progress and better habits over time.

whether your goal is building strength, improving confidence, feeling healthier, or just having more structure and accountability, i want coaching to actually add value to your everyday life. by @willowjgoodfit

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5 months ago

starting a new role with the city has definitely made life busier, but it’s also reminded me that fitness doesn’t have to be perfect to still matter.

between working for the city and continuing personal training at Fitness Factory KC, my schedule changes constantly. some days my workout is a full lift between clients, other days it’s taking 10–15 minutes during breaks to walk laps around the track and get movement in however I can.

fitness isn’t about having unlimited free time or the “perfect” routine. it’s about learning how to make your health fit INTO your life instead of waiting for life to slow down.

even in busy seasons, you can still move your body, build healthy habits, and make progress toward your goals. small efforts done consistently will always add up. taken in Lenexa, Kansas by @willowjgoodfit

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5 months ago

meal prep has been one of the biggest game changers for me lately!

not just for staying on track with my fitness goals, but for actually making sure i’m getting what my body needs every day. it’s so easy to think you’re “eating healthy” and still miss things like fiber, enough protein, or just balanced meals overall. when i prep ahead of time, i don’t have to guess. i know my meals are built to support my training, my energy, and how i feel day to day

it’s also made my days feel a lot less chaotic. having something ready to go for lunch means i’m not skipping meals or grabbing something random just because i’m busy. and honestly, it’s helped me enjoy food more because i’m not stressed about it. it’s done, it’s satisfying, and it actually fuels me

lately this bowl has been on repeat:
ground lamb (from trader joe’s), rice, kale, bell peppers, onions, cucumbers, feta, and the kale spinach yogurt dip from trader joe’s

super simple, really filling, and it actually checks all the boxes for me! by @willowjgoodfit

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5 months ago

🚨UPDATE🚨 I am happy to say that I have a new training spot!! if you are interested in both online and in person training DM me!! taken in Fitness Factory KC by @willowjgoodfit

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6 months ago

I am excited to announce that I am officially a NASM Certified Personal Trainer! I am so excited to start helping people with their fitness goals! If you would like to train with me come on over to lenexa rec center and soon I will be have online training as well! Thank you to all of those that supported me in the process! taken in Lenexa, Kansas by @willowjgoodfit

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3 years ago