Top Notch Training

Top Notch Training Top Notch Training leads the fitness industry when it comes to helping people reach their fitness goals. We have online training program and nutrition coaching.

Certified Personal Trainer
Certified Nutrition Coach
Certified Strength Conditioning and Weight Lifting
Certified Breast Cancer and Wellness Coach
Certified Sports Nutrition Coach

09/02/2026

🐪 HUMP DAY — LET’S BUILD! 💪🔥

Halfway through the week, but we’re not slowing down! Today’s focus is building muscle, fueling properly, and staying consistent.

🏋️ Hit your upper-body strength workout
🍌 Fuel up with carbs + protein before training
⏰ Aim for your pre-workout meal 60–90 minutes before your workout
📈 Focus on progressive overload
😴 Recover, refuel, and come back stronger

Remember: One workout won’t build the body you want—consistent training and nutrition will.

SHOW UP TODAY. BUILD TOMORROW. 🔥

08/31/2026

Monday is your chance to set the tone for the entire week. 💪🔥

Train strong. Recover right. Fuel with purpose.

Today’s focus: STRENGTH + SMART NUTRITION 🏋️‍♀️🥗

After training, give your body what it needs to recover:
🍗 Quality protein to support muscle recovery
🍚 Carbs to replenish energy
🥑 Healthy fats
🥦 Fiber-rich vegetables
🧂 Lower sodium without sacrificing flavor

You don’t need a perfect week—you need consistent choices that move you forward.

SAVE this workout + meal for your next training day! 📌

08/28/2026

Happy Friday! 💪🔥

Your weekend doesn’t have to erase the progress you made all week. Stay active, keep most of your meals balanced, and enjoy yourself!

🍕 Want a treat meal? Have it.
🥗 Then get right back to your normal balanced eating at the next meal.
🚶 Stay moving.
💧 Stay hydrated.
🎯 Stay consistent.

One meal won’t ruin your progress—but turning one meal into an entire weekend can add up.

Enjoy the food. Enjoy the weekend. Get back on track.
Consistency beats perfection every time! 💪

08/27/2026

🔥 HIGH CARB DAY vs. LOWER CARB DAY — KNOW THE DIFFERENCE!

Carbs aren’t the enemy. The key is learning how to match your fuel to your activity. 💪

🏋️ Hard training day? Your body may benefit from more carbs to fuel performance and help replenish glycogen after training.

🚶 Rest or lighter activity day? You may not need the same amount of carbs—but lower carb does NOT mean no carb.

The goal isn’t to randomly cut carbs. It’s to understand how carbs, protein, fats, and total calories work together based on your training and goals.

📌 Save this example for your next meal-prep day.
📲 Follow Top Notch Training for more simple nutrition education.

Educational examples only. Individual calorie and macro needs vary.

08/26/2026

🔥 MAINTENANCE DOESN’T MEAN EATING WITHOUT A PLAN!

If your maintenance target is around 2,000 calories, here’s an example of how you can build a full day of balanced meals while keeping sodium lower. 💪🥗

✅ ~1,995 calories
🥩 ~151g protein
🍚 ~216g carbs
🥑 ~65g fat

The goal isn’t to copy this exact menu—it’s to see how whole foods, lean protein, quality carbs, healthy fats, and smart portions can fit together to hit your numbers.

Remember: Your maintenance calories and macros depend on your body, activity level, and goals. This is an educational example, not a customized meal plan.

💬 Could you eat this for a day?

08/25/2026

🥗 QUICK. HEALTHY. HIGH PROTEIN.

Lunch doesn’t have to be complicated to support your goals. 💪🏽

This Chicken Power Bowl packs:
🔥 50g+ protein
🌱 15g+ fiber
🧂 Lower sodium
🥑 Healthy fats
⚡ Nutrient-dense carbs

The key isn’t eliminating carbs or starving yourself—it’s building balanced meals with protein, fiber, quality carbs, and healthy fats that keep you satisfied and fueled.

Simple food. Better choices. Consistency. 🎯

Save this for your next lunch or meal-prep day!

08/24/2026

🔥 MONDAY GAME DAY! 🔥

How you start your Monday can set the tone for your entire week. 💪

🍳 FUEL: Start with a high-protein breakfast packed with quality carbs and healthy fats.

🏋️ TRAIN: Hit a full-body strength workout and finish with some incline walking.

🎯 FOCUS: You don’t have to be extreme—you have to be CONSISTENT.

Save this post 📌 for your next workout, share it with your gym partner, and let’s WIN THE WEEK! 🔥

Top Notch Training | Fuel. Train. Stay Consistent.

08/23/2026

🔥 HAPPY SUNDAY — IT’S MEAL PREP DAY! 🔥

Fat loss doesn’t mean starving yourself or eating boring food. 💪🏽🥗

Here’s a 2-day meal prep example built around:
✅ High protein
✅ Lower sodium
✅ Low-glycemic carbs
✅ Balanced fats
✅ Portion control
✅ Foods that support steadier blood sugar

The goal is simple: fuel your body, protect your muscle, stay consistent, and create a calorie deficit you can actually stick with. 🎯

Remember—this is an example, not a one-size-fits-all plan. Your calories and macros should be based on YOUR body, goals, activity level, and individual needs.

📌 SAVE this for your next meal prep day!
💬 Comment “MEAL PREP” if you want more examples like this.

08/20/2026

💪 BUILD MUSCLE IN THE GYM. FUEL IT IN THE KITCHEN.

Here’s an example 2,500-calorie muscle-building meal prep packed with protein, quality carbs, and healthy fats to help fuel your workouts and support recovery.

🔥 Daily Example:
🥩 192g Protein
🍚 307g Carbs
🥑 60g Fat
⚡ 2,500 Calories

Meal prep doesn’t have to be complicated. Plan it. Prep it. Stay consistent.

📌 Save this for your next meal-prep day!
👥 Tag someone trying to build muscle.

⚠️ Remember: This is an example only. Everyone’s calorie and macro needs are different based on their goals, body, activity level, and training.

08/19/2026

📌 IMPORTANT REMINDER!

The meals, macros, workouts, grocery lists, and nutrition tips you see on this page are EXAMPLES—not personalized plans.

Everyone has different goals, calorie needs, activity levels, food preferences, training routines, and lifestyles. 💪🏽🥗

My goal with these posts is to EDUCATE, INSPIRE & GIVE YOU NEW IDEAS to help you along your health and fitness journey.

Seeing a meal with 40g of protein or a 1,500-calorie meal plan does not mean those numbers are right for YOU.

💡 Use the information. Learn from it. Get new ideas. Then personalize it to YOUR needs and goals.

Ideas inspire. Knowledge empowers. Consistency transforms. 🔥

— Top Notch Training 🏋🏽‍♀️

Address

Nashville, TN

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm

Website

,

Alerts

Be the first to know and let us send you an email when Top Notch Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share