Sustainable Health & Nutrition by Trembles

06/09/2026

🍰 Craving cake but trying to stay on track?

Good news—you don’t have to choose between enjoying a treat and reaching your goals.

Instead of baking an entire cake and tempting yourself with leftovers, try this simple 3-2-1 Mug Cake. It’s the perfect single-serving dessert that satisfies the craving without turning into an all-day snack fest.

✨ 3 tablespoons box cake mix
✨ 2 tablespoons water (or milk)
✨ Microwave for 1 minute

Sometimes healthy living isn’t about saying “no” to every craving—it’s about finding a balanced way to enjoy the foods you love.

Small portion. Big win. 💪

~ Sustainable Health & Nutrition by Trembles 💙🧡

06/08/2026

💧 Why Hydration Matters 💧

Water does so much more than quench your thirst. Proper hydration supports energy, performance, digestion, recovery, focus, and overall health.

Even mild dehydration can impact how you feel, move, and perform throughout the day.

A simple goal: carry a water bottle, sip consistently, and make hydration part of your daily routine.

Small habits. Big impact. 💙🧡

~ Sustainable Health & Nutrition by Trembles

06/04/2026

🔥 LIMITED TIME OFFER 🔥

BUILT BY TREMBLES: LEG EDITION

Ready to build stronger legs without spending a fortune on personal training?

For a limited time, get Built by Trembles: Leg Edition for only $29.99.

This program includes 4 complete lower-body workouts, each designed with a specific focus to help you build strength, muscle, power, and endurance.

✅ High Rep Quads
✅ High Rep Hamstrings
✅ Lower Body Supersets
✅ Lower Body Power Workouts

Each workout includes:

✔️ Complete exercise video demonstrations
✔️ Weight tracking to monitor progress
✔️ Built-in foam rolling recovery after every workout
✔️ Access through the app as long as you remain active

That’s 4 complete workouts for less than the cost of a single personal training session.

📩 Message me to get started!

Sustainable Health & Nutrition by Trembles

💪 Strong Legs. Strong Foundation. Stronger You.

05/28/2026

Looking for 1 male and 1 female to test out my new 6-Week Glute Program — FREE! 🍑🔥

This program can be done at home and requires minimal equipment:
• Dumbbells
• Kettlebell
• Resistance bands
• Box or bench

Program details:
✔️ 3 workouts per week
✔️ 6-week program
✔️ Delivered through my app
✔️ Weekly check-ins required
✔️ Must be willing to provide before & after pictures

I’m looking for people willing to follow the program consistently and give honest feedback on the workouts and overall experience.

If you’re interested, reach out to me! 💪😊

05/25/2026

Most people make protein WAY more complicated than it needs to be 👀

Here’s an easy trick:

Take the grams of protein and add a 0.

20g protein = around 200 calories
30g protein = around 300 calories

If the calories are super high compared to the protein… it’s probably more of a treat with protein added than an actual high protein food 😅

A lot of products say “protein” on the front but only have 8-10g protein and 400 calories.

Meanwhile simple stuff like:
✔️ Greek yogurt
✔️ Fairlife shakes
✔️ Tuna packets
✔️ Egg whites

…usually gives you way more protein for the calories.

Not saying higher calorie foods are bad. Just learn to look past the marketing and actually read the label 💪

~ Coach Trembles

05/23/2026

05/14/2026

Officially a Certified Glute Specialist through ISSA 💪🏼🍑

I’m always trying to learn more so I can better help my clients move better, get stronger, prevent injuries, and feel more confident in their bodies.

Glute strength is about WAY more than aesthetics. Strong glutes can help support:
✔️ low back health
✔️ hip and knee stability
✔️ athletic performance
✔️ posture & movement patterns
✔️ everyday strength and function

Excited to continue growing my knowledge and bringing even more value to Sustainable Health & Nutrition by Trembles and the CrossFit TiCo community ❤️

Thank you to everyone who continues to support me, trust me, and grow alongside me. We’re just getting started 🙌🏼

05/14/2026

If you’re trying to become healthier, stronger, more confident, or simply feel better in your own skin… I’d love to connect with more like-minded people on here. Drop a 💪🏼, add me, or tell me one goal you’re working on right now! ⬇️

05/12/2026

Weak glutes don’t just affect your workouts… they can affect how your entire body moves. 👀

Research suggests weak glutes may contribute to issues with:
➡️ Ankles
➡️ Knees
➡️ Hips
➡️ Low back pain

Your glutes play a HUGE role in:
✅ Stability
✅ Proper movement patterns
✅ Force absorption
✅ Protecting your joints

If your glutes aren’t doing their job, other muscles and joints often have to compensate — which can eventually lead to pain, tightness, or injury.

The good news? 💪
Glutes CAN be strengthened with proper training, movement patterns, and consistency.

If you’re dealing with aches, instability, or want to move and perform better, let’s work on building a stronger foundation. 🔥

📩 Message me to get started with Sustainable Health & Nutrition by Trembles.