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Strength is our foundation. Every workout include

Strength is our foundation.

Every workout includes:

• Strength training
• Short bursts to get your heart rate up
• Core work
• Mobility
• Stability
• Agility

Whether you’re 35 or 65+, every exercise comes with options so you can work at your own level.

If you’re looking for a welcoming place to get stronger, I’d love to have you join us.

PS - you may have noticed I tagged Sprouts as the location… that’s because it’s SO CLOSE close to where we workout … in my garage gym🙃

Who’s joining me? Measure your food for 7 days,

Who’s joining me?

Measure your food for 7 days, snap a picture of you measuring one of your meals and tag me in it 💥🙌🏻🙃. I’ll be sharing your posts and cheering you on all week.

Awareness today. Better habits tomorrow.

-

Also, one of my go to breakfast recipes below … as always, with an emphasis on protein and fiber

🍌 BANANA OATMEAL CAKE
Approximate nutrition for the entire meal:

• Banana (1 medium): 105 cal | 1.3 g protein | 3.1 g fiber
• Eggs (2 large): 140 cal | 12 g protein | 0 g fiber
• Sprouted rolled oats (⅓ cup): 100 cal | 4 g protein | 3 g fiber
• Natural peanut butter (1 Tbsp): 95 cal | 4 g protein | 1 g fiber
• Low-fat cottage cheese (¼ cup): 45 cal | 6 g protein | 0 g fiber

Total:

485 cal | 27.3 g protein | 7.1 g fiber

• Have you been saying “I’ll start Monday”

• Have you been saying “I’ll start Monday” for months?

• Do you want to feel stronger?

• Do you need accountability to stay consistent?

• Are you tired of starting over?

• Do you feel intimidated by big gyms?

• Would you love to work out with other supportive women?

• Are you ready to make yourself a priority again?

• Do you want more energy for everyday life?

• Are you looking for a workout you’ll actually stick with?

• Do you need someone to tell you exactly what to do?

• Have you lost muscle and want to build it back?

• Do you want to feel more confident in your body?

• Are you looking for a workout that fits real life?

• Do you want to improve your balance and strength?

• Are you ready to stop making excuses?

• Do you miss feeling strong?

• Do you want to exercise without feeling judged?

• Would you benefit from a small group that knows your name?

• Are you looking for a fun reason to show up 2-3 times a week?

• Do you want this fall to be the season you finally stay consistent?

If you answered yes to any of these and are in the Franklin area, I hope that you will consider training with me this Fall.

Most people think exercise burns the most calories

Most people think exercise burns the most calories, but that’s actually not true.

Your basal metabolic rate, or BMR, is the number of calories your body burns just to keep you alive. Things like breathing, circulating blood, and keeping your organs working.

For most people, BMR accounts for 60 to 70 percent of the calories you burn each day.

While you can’t completely control your BMR, you can influence it. Building muscle, staying active throughout the day, and eating enough protein all help support a higher calorie burn over time.

Small habits, repeated consistently, make a big difference.

⬇️⭐️10 simple ways to support your BMR throughout the day:

1. Walk to the grocery store when you can.
2. Take a walk after meals.
3. Park farther away from the entrance.
4. Take the stairs instead of the elevator.
5. Stand up and move every hour.
6. Add a short walk during phone calls.
7. Lift weights 3 times a week.
8. Eat protein at every meal.
9. Drink enough water.
10. Sleep 7 to 9 hours each night.

If you would like some help on the strength training side of this equation, would love to have you join one of my groups in the fall. Spots are limited; DM me for details. (Franklin, TN)

I promise measuring your food isn’t forever. But

I promise measuring your food isn’t forever. But doing it for a few weeks is an invaluable tool in your progress!

If you don’t know how much you’re eating, it’s really hard to know why you’re not seeing results. Measuring food for a season is a tool that helps you replace guessing with knowing. Eat with intention, not habit.

Stop mindless nibbles 😂😂

Shoot I hate when the targeted ads nail me 🤣 OK

Shoot I hate when the targeted ads nail me 🤣 OK maybe not my real motivation but actually, he is 💯 😍. Thankful for my guy. He is a better person than I will ever be, patient, wise, long suffering and nothing but integrity. Love you, babe.

#iworkoutbecausemyhusbandishot

Three easy ways to add balance training: • Stan

Three easy ways to add balance training:

• Stand on one leg while brushing your teeth, waiting for your coffee or putting on your shoes!

• Add single-leg exercises like split squats, step-ups, or single-leg deadlifts to your workouts.

• Stand on a bosu or thick pad for an extra challenge doing basic exercises like squats and biceps curls.

A few minutes a couple of times each week can make a real difference in how strong and steady you feel. Start now.

We work on strength and balance in every session. If you’re a local woman looking for a supportive place to train, new small groups start this fall. Send me a message if you’d like the details.

This is one of my favorite go-to lunches because i

This is one of my favorite go-to lunches because it’s simple, filling, and balanced.

With 37g of protein and 15g of fiber, it helps keep me satisfied for hours without feeling snacky!!

Recipe below! ⬇️

Avocado Toast + Turkey Spinach Salad

(Calories / Protein / Fiber)

• 2 slices Ezekiel Sprouted Whole Grain Bread (160 / 8g / 6g)

• ½ avocado (50 g) (80 / 1g / 3g)

• 4 oz turkey breast (100 / 25g / 0g)

• 3 cups raw spinach (20 / 3g / 2g)

• 5 oz cherry tomatoes (40 / 0g / 2g)

• 1 fresh fig, finely diced (60 / 0g / 2g)

• 1 tsp olive oil (40 / 0g / 0g)

• 1 Tbsp balsamic vinegar (15 / 0g / 0g)

• Salt & pepper, to taste

Total:
Calories: 500
Protein: 37 g
Fiber: 15 g

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