PGK Fitness

PGK Fitness Registered Dietitian Nutritionist
Head of Nutrition at Progressive Performance

I have had a bachelors degree in dietetics for 13 years. I have worked for different companies in the nutrition space fo...
05/19/2026

I have had a bachelors degree in dietetics for 13 years. I have worked for different companies in the nutrition space for 11 years. I have been doing the type of work that I'm still currently doing for the last 8 years. I have officially been a registered dietitian for 6 years.

I have hypothyroidism.
I deal with depression and anxiety.
I have been a local food activist who led national conference calls.
I have run 5 half marathons.
I have competed in over a dozen bodybuilding shows, both in bikini and fit model.
I have had 3 kids.

I'm very grateful to love what I do and you have learned so much over the years. But above all else, this is what I hope my clients take away from our work together.

05/19/2026

At least she'll grow up having a gym in her garage🙂‍↕️

05/17/2026

Hear me out: I was pregnant for the first time during Covid so I'm a little nostalgic for it????????

05/16/2026

Glutes loading

05/15/2026

that was my favorite app for a while because it was just people's real ass lives so go ahead post on your instants girl I'll like every one

From January 2020 through October 2024, I was in a constant cycle of being either pregnant or breastfeeding. Four pregna...
05/14/2026

From January 2020 through October 2024, I was in a constant cycle of being either pregnant or breastfeeding. Four pregnancies, one miscarriage, three babies, breast-fed them all for 6-7 months each.

I’ll be the first to admit that I didn’t love being pregnant. It is a long, physically draining stretch, but I was able to stay grounded because I had the right information to lean on.

I forced myself to eat enough despite the nausea, I found the right prenatal for each pregnancy, I knew how to manage migraines well, and I knew knew what my body was doing physiologically so I didn't worry about body changes or weight gain. I focused on my health.

Knowing the science behind my body changing, baby nutritional needs, and how to handle things helped calm my nerves when things felt overwhelming.

The third trimester specifically is a lot to handle. You are dealing with a lot of moving parts while trying to prepare for birth and recovery. I found that having a few key things to focus on made the final weeks much more manageable.

✨I put together a quick list of things to keep on your radar as you head into those last few months. It covers simple, effective ways to support your body and your baby without adding more stress to your plate.

(It includes how to access our free first, second and third trimester training programs, and our postpartum training guides!!)

If you want my Third Trimester Recommendations, comment "PREGNANT" and I will send it over to you!

05/13/2026

You have no excuse to eat 1200 calories "accidentally."

High protein Boost has

20g protein
28g carbs
6g fat

in an 8oz drink.

Undereating, even if you have weight to lose, is part of why nothing is working.

✨Most people know you need protein, so this checks that box.

✨This also has carbs. And not just 4g of carbs like your protein powder. It has 28g. Why is this good?

Carbs help open channels that amino acids (proteins) need to go through. Carbs also elicit an insulin response, which is important for blood sugar balance. And that morning with no energy or that afternoon crash? It's because you're not eating enough. Carbs give you energy.

✨Next, the little bit of fat it offers is helpful because it will slow down digestion, giving to more sustained energy (longer lasting), and fat is a vasodilator, which is beneficial for lots of reasons.

✨Last but not least, it also has SO MANY MICROS that are a game changer for recovery. There are a lot so I'll keep it concise.

Vitamin D: Muscle repair, calcium absorption.
Calcium: Muscle contraction, bone health.
Iron: Oxygen transport, recovery.
Potassium: Fluid balance, contractions.
Vitamin A: Tissue repair, immunity.
Vitamin C: Collagen, antioxidant.
Vitamin E: Protects muscles.
Vitamin K: Bone, muscle repair.
B1: Energy for muscles.
B2: Energy, repair.
B3: Energy, recovery.
B6: Protein metabolism.
Folate: Cell repair.
B12: Red blood cells, energy.
Biotin: Energy metabolism.
Pantothenic Acid: Energy.
Phosphorus: Energy, bones.
Iodine: Thyroid, energy.
Magnesium: Relaxation, cramping.
Zinc: Repair, immunity.
Selenium: Antioxidant.
Copper: Tissue repair, energy.
Manganese: Tissue, energy.
Chromium: Carb metabolism.
Molybdenum: Protein metabolism.
Chloride: Electrolytes, hydration.
Choline: Muscle function.

Guys, it's SO EASY TO UNDEREAT DURING THE WEEK AND OVEREAT ON THE WEEKENDS. Stop that s**t. Hack the system.

✨Follow along for more tips that keep me in shape as a self employed bread winner with 3 kids.

05/13/2026

No this is actually a huge deal and it should've happened a decade ago.

* PCOS is officially getting a new name: PMOS, which stands for Polyendocrine Metabolic Ovarian Syndrome.

* The old name was confusing because you don't actually have "cysts" on your ovaries, just harmless, un-ruptured egg follicles that show up because of a hormone imbalance.

* The new name finally admits that this isn't just a gynecological or "fertility" problem, but a whole body hormonal and metabolic issue.

* For my clients, this is a massive win because it proves your symptoms like stubborn weight, insulin resistance, intense fatigue, and mood crashes are real, connected, and not just in your head.

* This means your doctors will finally start treating your whole body and your metabolic health, instead of just handing you a birth control pill and telling you to come back when you want to get pregnant.

05/13/2026

TW: su!cidal ideation

May is mental health awareness month, so I'm sharing my story again. This is a video I posted two years ago, which was my 10 year anniversary of being hospitalized for my depression.

If you're struggling, please watch to the end. You don't have to wait until you survive an attempt to get help. You can feel helpless and defeated while also acknowledge that there is 1% of you that wants to move forward not feeling this way. Ask for help early. Talk about what you're going through. It could literally save your life.

(If you tap into the reel and hold down the right edge, it will play it 2x.)

Address

New York, NY

Website

,

Alerts

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

Shortcuts

Share

Category