home
meet your trainer
training packages
Book a Session
EXPLORE THE STUDIO
Client Love ♥
events & retreats

Skip to primary navigation
Skip to main content
Skip to primary sidebar

I want to find...

COMMUNITY, NUTRITION, & FEMALE FOCUSED STRENGTH TRAINING IN SAN DIEGO

PRENATAL & POSTPARTUM TRAINING

Offering prenatal training and postpartum rehab by a Certified Pre&Postnatal Specialist

PERI & POST MENOPAUSE SUPPORT

Custom strength programming + habit & nutrition goals to support your health + hormones

STRENGTH TRAINING FOR GYM GIRLIES

Strength training for gym girlies looking for a private and upscale training facility

WELCOME BLOOM BABE, IT’S SO LOVELY TO HAVE YOU HERE.

Thank you so much for your interest in my training services! I hope to create a safe community where women can come together to grow stronger in both body & mind. I invite you to click on the link below to view my calendar, and to schedule a complimentary session! I offer both small group and 1:1 training sessions at this time. I so look forward to joining you on your wellness journey.

SCHEDULE A COMPLIMENTARY STRENGTH TRAINING SESSION!

Join the Sweat + Bloom mailing list!

meet your trainer

Courtney Hermes is the founder & owner of Sweat + Bloom. She's a Registered Nurse, NASM certified Personal Trainer, Certified Pre & Postnatal Specialist, and is working towards her Precision Nutrition Level 1 certification. She has an extensive background in women's health, and loves working with clients of all ages and fitness levels. Sweat + Bloom's holistic programs are designed to help women reach their fullest potentials, while elevating both their bodies + minds.

Primary Sidebar

Latest ‘Grams

I see you. I am you. We got this ♥️

Besides building stronger bones, heavy weightlifti

Besides building stronger bones, heavy weightlifting helps regulate hormones such as cortisol and insulin, increases metabolism, and helps stabilize blood sugar. If you’re a woman above the age of 40, heavy weightlifting is an absolute MUST for health and longevity.

Does that mean you have to give up your pilates, spin, or group fitness classes? NO. Those classes are amazing for not only cardiac health, but mental health and community as well. However, you should absolutely be doing a minimum of 3 weight training sessions per week, no matter what other activity you’re doing.

Don’t just follow a random YouTube or TikTok influencer program though. You should have a specific and laid out plan that includes progressive overload and which allows you to track your progress and goals.

Let’s get lifting ladies. Message me if you need help to get started!

Before I understood how nutrition affected my horm

Before I understood how nutrition affected my hormone balance and hunger cravings, my day would look like this:

- Wake up and have coffee within the hour
- Skip breakfast and/or wait for as long as possible to eat so that I could “save” calories for in the day
- Have lunch and am feeling pretty good about myself
- Feel a huge afternoon slump and fuel myself with more caffeine + a carb/fat snack to make myself feel better
- Eat dinner without any problems
- An hour after dinner am ravenous and proceed to snack on whatever food is available & convenient until satisfied
- Feel bad that I didn’t meet my nutrition goals for the day
- Sleep, wake, repeat

Sound familiar??

This cycle continued until I learned how to fuel myself properly in order to balance my hormones and set myself up for success.

Eating within an hour of waking up + making sure to include at least 30g of protein with that meal helps to ensure that my cortisol stays within range, and that my blood sugar stays stable. Stable blood sugar helps to avoid the swings that cause afternoon slumps, increased cravings, and increased hunger signaling.

There are lots of other ways that we can use nutrition to help balance those hormones, but this is one of the easiest ways to get started.

Let me know in the comments if you have any questions!

Once I hit my mid-30’s, I noticed a sudden and d

Once I hit my mid-30’s, I noticed a sudden and drastic change to my body. Weight loss was virtually impossible (despite calorie restriction and what I thought was “clean eating”). I felt tired, bloated, hungry, and anxious most days. Labs were run by my doctor, who stated everything was normal.

I continued this cycle of restrictive eating and intense HIIT exercise (with no results) until I started learning about balancing my weight & hormones through stress reduction + cortisol management + balanced nutrition + sleep hygiene, along with additional holistic techniques designed to balance my body.

If you’ve struggled with unexplained weight gain, inability to lose weight, brain fog, anxiety/depression, etc I would love to meet with you for a holistic wellness + personal training assessment where we combine mind + body techniques to achieve balance.

DM me for more details ♥️

It’s almost the first day of spring, and the Liv

It’s almost the first day of spring, and the Liver is the organ related to Spring energy according to TCM (Traditional Chinese Medicine). If the liver is unbalanced, our bodies will also feel unbalanced at the start of Spring as the weather changes.

Did you know that the liver is involved in over 500 other biological processes? These include storing nutrients, fighting infections, producing hormones, managing energy levels, balancing your blood sugar, and so much more.
When your liver is compromised, it affects virtually every other organ and system in your body!

Spring is a great time to focus on supporting the liver and it’s ability to detox.

Some things you can do to support this process:

+ Castor oil packs 4-5x per week for an hour

+ Move your body for 30-60 minute per day

+ Gua Sha to reduce chronic liver inflammation

+ Dry brushing to help stimulate the flow of lymph within the body

+ Grounding to promote detoxification and reduce inflammation

And make sure you are resting enough if you feel fatigued this time of year!

My 1:1 clients receive a full holistic health wellness program, which includes ways to support the liver through nutrition and the steps listed above. Contact me if you’re interested in learning more!

How are you taking care of your body? At Sweat + B

How are you taking care of your body? At Sweat + Bloom I promote a holistic approach to fitness, which includes not only exercise + nutrition, but recovery and self care as well. Every training session with me includes a focus on mobility, stretching, and recovery!

Some of my favorite ways to take care of my body include: foam rolling, massage, sauna, sunlight, fresh air, quality sleep, scheduled rest, and movement that feels good. Take care of your body and it will take care of you 🫶

If you want to work on taking care of YOUR body + mind, join me for a session! I’m currently accepting new personal training and small group clients. Sessions take place at Sante Wellness and Personal Training in Del Mar. DM me for details ♥️

Follow on Instagram

2020 © Sweat + Bloom

theme by soleilflare