About the Author
DESHAE BETTS
IFBB Pro | Owner & Head Trainer, Total Body Fitness
Deshae Betts is the founder, owner, and head trainer of Total Body Fitness in Lee's Summit, MO — a locally-owned 24/7 gym serving the Kansas City metro since 2022. As an IFBB Pro competitor with 10+ years of competitive bodybuilding and coaching experience, she leads The Hive, TBF's NPC and IFBB competition prep program.
Deshae has spent over a decade turning healthy habits into lasting lifestyle change for clients of every age, body type, and fitness goal. Her work spans one-on-one personal training, online nutrition coaching, and IFBB Pro-led competition prep for bodybuilding, physique, bikini, figure, and wellness divisions.
She holds multiple certifications in fitness and wellness and brings the same data-driven, transparent approach to every article published on this site. All long-form fitness, nutrition, and competition content on TotalBodyFitnessKC.com is authored or reviewed by Deshae.
Credentials & Expertise
- IFBB Pro — International Federation of Bodybuilding and Fitness
- Certified Personal Trainer
- Nutrition Specialist
- 10+ years of competitive bodybuilding and coaching
Articles by Deshae
Long-form guides on fitness, nutrition, and competition prep
Recovery
Stretching Before vs. After Your Workout: The Science
Static stretching before a workout can actually hurt your performance. Here's when to stretch, what type to do, and a practical routine for both pre- and post-workout.
September 21, 2026
Recovery
How Sleep Affects Your Gym Results (More Than You Think)
You can't out-train bad sleep. Here's how sleep directly impacts muscle growth, fat loss, performance, and injury risk — and how to fix your sleep habits.
September 14, 2026
Strength Training
How Often Should You Strength Train Per Week?
The ideal training frequency depends on your experience level and goals. Here's an evidence-based guide to how many days per week you should lift — and what happens when you do too much or too little.
September 8, 2026
Recovery
What Are Active Recovery Days? (And Why You Need Them)
Rest days don't mean doing nothing. Active recovery keeps blood flowing, reduces soreness, and helps you come back stronger for your next workout.
August 31, 2026
Strength Training
Free Weights vs. Machines: Which Builds More Muscle?
Free weights and machines both build muscle — but they do it differently. Here's when to use each one based on your goals, experience, and what you're training.
August 31, 2026
Recovery
Gym Recovery: What Actually Works (And What Doesn't)
Not all recovery methods are backed by science. Here's an evidence-based guide to what actually helps you recover faster — and what's just marketing hype.
August 19, 2026
Getting Started
Quick Workouts for Busy Parents: 30 Minutes or Less
Five complete 30-minute workout templates designed for parents with packed schedules. No excuses needed — just 30 minutes and access to a gym.
August 10, 2026
Strength Training
How to Squat with Proper Form (Step-by-Step Guide)
The squat is the most important exercise you can learn. Here's exactly how to do it right — from bodyweight to barbell — with common mistakes to avoid.
August 3, 2026
Getting Started
5 Fitness Myths That Are Wasting Your Time
Spot reduction, 'toning,' and cardio-only fat loss — these myths are holding you back. Here's what the science actually says, and what to do instead.
July 28, 2026
Local Guides
Best Post-Workout Food in Lee's Summit (Local Guide)
Hungry after a workout? Here are the best restaurants and cafes near Lee's Summit for protein-packed post-gym meals — plus what to order at each one.
July 20, 2026
Recovery
Foam Rolling, Ice Baths, and Saunas: Recovery Methods Ranked
Which recovery methods actually work? We ranked the most popular options — from foam rolling to cold plunges — by what the research actually shows.
July 14, 2026
Strength Training
Strength Training for Women: Myths and How to Start
Women don't get bulky from lifting weights — they get stronger, healthier, and more confident. Here's the science behind why every woman should strength train.
July 6, 2026