Kris Petrony Fitness

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🫶🏻 Helping Gen X & Millennial Women
💪🏻 Age strong, not small | Strength = Independence
🎙️ Co-host of Under the Barbell, Over the Bullsh!t Podcast
⬇️ FREE Protein Guide & Glute Workout Guide
https://linktr.ee/krispetronyfit

Another round of "In THIS economy?!?"..where I help women hit their protein goals without going broke - Kroger version!E...
09/06/2026

Another round of "In THIS economy?!?"
..where I help women hit their protein goals without going broke - Kroger version!

Every woman knows how ridiculously expensive groceries are right now so we've gotta be smart about how we are spending our protein dollars!

I went to and did the math on several protein items on their shelves.

I priced out these protein foods, per gram of protein, so you can see exactly what gets you the most bang for your buck.

Prices are current as of 8/26/2026 in Nashville, TN.

Swipe through to see what's what.

👉🏻 The proteins per gram (a couple of these might surprise you!)
👉🏻 The ones that look cheap on the shelf but aren't once you do the math
👉🏻 A few easy swaps if your current go-tos are draining your budget

You can hit your protein goals and build the strength you want without sacrificing your bank account.

You need a plan, a calculator, and apparently a healthy grudge against inflation.

🚨 SHARE and REPOST this to spread the money-saving love!

09/05/2026

⬇️ Nobody's happier during a workout than the coach!

I LOOOOVE my Girl Gang, make no mistake about it but I also not-so-secretly enjoy programing them exactly what they need... and giggle out loud when they realize why they need it!

I tell them all the time that I never give them anything that I wouldn't do or haven't done! I can take it AND dish it!

Come join the Girl Gang in Nashville for in person training!! Only a couple spots remain!

Comment NASHGYM to learn all about it and get your free consultation!

And you gotta give Kimberly some comment love for her stellar performance in this one!!

09/05/2026

👇 Let's talk 👇

Your evening pantry raid isn't a willpower problem.

It's a math problem... and you've been solving it wrong all day.

Here's what's actually happening:

👉🏻 When you don't eat enough during the day, your hunger hormone (ghrelin) spikes hard by evening.

👉🏻 Your body is basically sending out an emergency alert for fast fuel.

👉🏻 But it's not just about eating MORE food - it's about eating enough PROTEIN and FIBER specifically.

Here's why:

👉🏻 Protein is the most filling macronutrient we have.

It directly tells your brain you're satisfied - without it, your hunger signals don't fully shut off.

👉🏻 Fiber slows down digestion, which keeps your blood sugar stable and keeps you full between meals.

Skip the fiber and you WILL crash - usually right around the time the pantry starts calling.

The fix isn't eating less at night.

It's eating MORE of the right things earlier in the day.

Front-load your protein.

Add fiber to every meal.

Stop letting the pantry win.

👉🏻 Comment UPG below and I'll send you my FREE Ultimate Protein Guide - it'll show you how to make hitting your protein each day much easier.

⬇️ The truth nobody wants to hear ⬇️The basics aren't a beginner phase you eventually graduate from... they're the whole...
09/04/2026

⬇️ The truth nobody wants to hear ⬇️

The basics aren't a beginner phase you eventually graduate from... they're the whole program.

Forever.

For-Ev-Er (insert the kid from the Sandlot's voice here)

👉🏻 The woman with the perfect macros app and zero consistency loses to the woman who just eats enough protein most days

👉🏻 The woman chasing the "best" glute activation drill loses to the woman who's been adding 5 pounds to her squat for a year

👉🏻 The woman with a drawer full of recovery gadgets loses to the woman who goes to bed on time - every single time!

None of this is glamorous.
None of it makes a Instagram post.
That's exactly why it gets ignored.

Mastery isn't about knowing more advanced things.

🚨 It's about doing the simple things longer than everyone else is willing to.

If you've been stuck, it's probably not because you need yet another a new fad.

It's because you skipped ahead to the details before the fundamentals were locked in.

🚀 Send this to a strong woman who needs to hear she's allowed to keep it simple!

You will never regret being strong, but the day might come when you wish you were.
💪 Coach Kristin

09/04/2026

🥴 Your breakfast might be sabotaging your whole day!

Most women have no idea how much protein they really need.

One woman I talked to found out she was eating less than half of what her body really required, and she felt it: tired, foggy, never satisfied.

Then she flipped her breakfast to protein and fiber first.

✅ Digestion improved
✅ Energy came back
✅ Cravings calmed down

This is all about eating smarter, starting with your first meal of the day!

Save this for tomorrow morning. 🍳

👉🏻 FOLLOW for tips to help women get strong through strength training and nutrition habits that fit your lifestyle!

🙄 Boys are leaders while girls are bossy, right?From a young age, girls are socialized into a very quiet rule: be agreea...
09/03/2026

🙄 Boys are leaders while girls are bossy, right?

From a young age, girls are socialized into a very quiet rule: be agreeable, don't interrupt, stay polite, and never make anyone uncomfortable.

Then we grow up.

The world tells us our main job in life is shrinking, staying small, be afraid of food, afraid of getting "bulky" with muscle.

That correlation isn't an accident.

Diet culture and long term calorie restriction don't just affect your body - they drain your mental energy.

A woman spending all her brainpower counting calories is too exhausted to fight for female body autonomy, question why she’s underpaid, or demand equal healthcare.

Keeping women obsessed with their physical size is one of the most effective ways to keep them from recognizing their true power.

Shrinking yourself isn't wellness. It’s compliance.

🙌 If this resonated, send this to a woman who needs to stop apologizing for existing.

You will never regret being strong, but the day might come when you wish you were.
💪 Coach Kristin

09/03/2026

⬇️ I'll start! ⬇️

I know, you want barbells or cables or machines or bands.... but those weren't the options!

👀 If you could only have either dumbbells or kettlebells for the entire rest of your life, which are you choosing?!?

The one I would choose is in the first comment!

09/02/2026

⬇️ How it's made ⬇️

So here's the deal, probably 90% of the women I talk to have a hard time hitting their protein goals.

While whole food sources like meat and beans should be the go-to for your protein needs, a simple and delicious little dessert certainly can't hurt!

All you need is a protein shake and a box of sugar free pudding of any flavor!

Just make the pudding according to the package instructions but replace the milk with a protein shake.

🚨 Important note: I used a shake but they're only 11 ounces and the pudding recipe called for 2 cups of milk (16 oz) so I had to add more liquid to make up the difference.

I used Aldi brand's version of Fairlife milk but you could also use water just to thin it out a bit.

The whole thing got me about 35 grams of protein but I divided it up into 4 servings.

I made banana pudding with a vanilla shake then dipped my vanilla wafers in it but you can mix and match flavors however you want!

Maybe cheesecake pudding with a strawberry shake?

Or how about chocolate fudge pudding with a chocolate shake?

OH! What about a chocolate pudding with a strawberry shake to make it taste like a chocolate dipped strawberry??

What flavor combo are you doing to try first??

💾 SAVE this one for later - you won't regret it!

09/02/2026

Common RDL mistake I see all the time 👀

Once your hips stop pushing back,
the rep is over.

If you keep bending down past that point,
your low back starts doing work it wasn’t hired for.

Enter low back discomfort.

👉🏻 Push hips back
👉🏻 Stop when they can’t go back anymore
👉🏻 Keep the spine neutral the whole time

RDLs should load your hamstrings, not irritate your back.

💾 Save this for your next leg day!

09/01/2026

⬇️ Can you even believe it?!?

Strong women lift each other up... and call each other out when necessary!

Go ahead and SHARE this with your gym buddy who needs to hear it!

Address

Las Vegas, NV

Opening Hours

Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 5pm
Saturday 8am - 3pm

Telephone

+17022414279

Website

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