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14/10/2026

My faith isn’t in the universe, good energy, or positive vibes.

My faith is in Jesus Christ.

Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.”

John 14:6 (NIV)

13/10/2026

Are you struggling with meeting your protein goal today?

Here are 4 more go to’s when I need more protein without the extra calories 😀

🍦Greek Yogurt (Non-fat or Low-fat)
Calories: ~100-120 per serving (6 oz)
Protein: ~15-20g

🐓Chicken Breast (Skinless)
Calories: ~165 per 3 oz cooked
Protein: ~31g

🥚Egg Whites
Calories: ~17 per large egg white
Protein: ~3.6g

🍣Salmon
Calories: ~180 per 3 oz cooked
Protein: ~22g

These foods are perfect for keeping your protein intake high while managing a calorie deficit.

Remember to be consistent above all things. Even if you miss a day or two just start the next day fresh 🥰

Want more help with meal planning?
1st follow
2nd comment VEGAS To get a full weeks sample meal planning done for you.

13/10/2026

Until I figured out these 3 things, I just like you was stuck and frustrated by the lack of progress. 😩

When I first started my fitness journey after baby number 4, I was going to the gym so consistently but I was stuck and not losing weight.

After talking to my coach here’s what I learned and these continue to hold true today 9 years later:

3️⃣ Food quality matters. Chicken tenders from a restaurant are not the same as making a chicken breast at home.

⭐️Try to cook as many meals as possible at home and when your do eat out, because that’s real life, try to make the best choices you can off the menu. I tend to choose a steak with veggies or a burger without the bun and a salad.

2️⃣ If my goal was to build the muscle and the look toned, I needed to make sure I hit my protein goal everyday and not just sometimes maybe. 🤔

⭐️ If you’ve been having a hard time figuring out how to hit your protein goal reverse engineer it. For example, if I’m eating 150 grams of protein daily it’s easier to figure out how much I need to have to eat at each meal & make the goal more attainable. For me personally I would do 40 grams of protein at each of my 3 meals and plan to have a 30 gram shake before bed.

➡️If you’d like more in depth recipes go check out my reel “I have my macros now WTF…” for a full day of eating for 150 grams of protein with complete recipes 😉

1️⃣ Running wasn’t the answer to looking like I workout. I was lifting weights but not often enough. So I switched instead of training 2 and running 3-4 I started weight training 3-4 and running 1-2.

⭐️The reason why lifting is the key, is that while you build more muscle you are increasing your basil metabolic rate. This is the amount of calories that your body requires to function at rest. Muscle is very metabolically active and requires more fuel to maintain so you will naturally burn more calories at rest. Not only will this let you look tone but you will also be able to eat more over time as your body will require more fuel.

If you have more questions always feel free to reach out.

And don’t forget to follow for more daily tips to help you lose your 1st 10 pounds.

13/10/2026

Even the strongest women have days when they forget just how badass they are.

You don’t have to have it all together every day. You just have to keep showing up.

You’re stronger than you give yourself credit for. 💪❤️

Send this to a woman who needs the reminder.

13/10/2026

I’ve spent 20 years working in physical therapy, and I’ve seen what happens when people lose their strength and independence as they age.

Needing help getting out of a chair.
Being afraid to fall.
Falling repeatedly.
Fractures.
Struggling to get off the toilet.
Not being able to dress yourself

And trust me, losing your independence is a lot harder than lifting weights.
Lifting weights:

✅ helps preserve muscle as you age.

✅ strengthens your bones and helps reduce your risk of osteoporosis.

✅ It improves your ability to get up, carry things, and handle everyday life.

✅ helps you maintain your independence

Walking is great. Cardio is great. But neither will replace the benefits of resistance training.

And no, you don’t have to become a powerlifter or strongman athlete like me. 😂

12/10/2026

Tired of starting and re-starting again? Try this plan instead 👇

✅ Eat 25–45g of protein, 3–4x/day
✅ Add veggies + fruit to your plate
✅ Walk outside in the sunshine ☀️
✅ Lift heavy weights

❌ Skip the sugary drinks + nightly alcohol😴 Stop scrolling and go to sleep

It’s NOT magic. It’s not a hack. It’s not a quick fix.
It’s the stuff that actually works — for a lifetime, not just this time.

PS: Share with a friend who’s ready to make real progress ❤️❤️

12/10/2026

Wouldn’t life be so much easier if you could have a plan to stay in your deficit and still hit your protein goal? 🧐

This sample day includes a full breakfast, lunch, dinner plus a snack. Unfortunately all of recipes won’t fit here in the caption 😫

So I made it into a pdf for you. NO OPTIN or email req.
1st follow so it won’t get blocked
2nd comment FOOD & it’ll be in your inbox.

Open it and save it to your books. No fuss, no extra steps just meal planning done for you. 🤗🤗

PS Share this post and hook your peeps up too 😉

11/10/2026

The older I get, the less I care about getting “skinny”, about just looking strong. I want to be undeniably strong.

I want to be the 70-year-old who can still hike, lift her own luggage, get up off the floor faster than the young ones, and race the grandkids without needing to call for an ambulance 😂😂

Here’s the truth….

You can ignore your health for a while.

Your body keeps the receipts.

At 25 you can get away with A LOT.

At 35 you start noticing little things.

At 45 those little things aren’t so little anymore.

And by the time you’re 70, it’s really hard to build back what you spent decades ignoring .

Muscle.
Strength.
Balance.
Bone density.
Energy.

They don’t just disappear overnight. They disappear one skipped workout, one ignored habit, one “I’ll start Monday” at a time.

I’m def very very far from perfect but I know that my goal is to be the grandma that everyone says did you see her deadlift 😝💪💪

And that’s how you age with style 🫶🫶

11/10/2026

Do you know how you can figure out if a food should actually be considered high protein? 🤔

☑️Don’t forget to follow for more daily tips to lose your next 10 pounds,

but I digress, have you ever heard of the 10:1 rule for protein?

This rule says that if a food is to considered high protein we want to get at least 10 grams of protein for every 100 calories.

❌ Special k protein bars or any of the other ones that hang out in the cereal isle. When I looked at the store most of these “protein” bars had around 10 grams of protein or less, were loaded with added sugars and boasting around 200 calories.

❌ While hummus at its base should seem like it’s high protein packs in a whopping 2.4 grams of protein in 70 calories 🤯

❌ Quinoa is allegedly also high protein but when we take a quick look at the macro break down we see that it take over 200 calories for just 8 grams of protein.

❌ Almond Milk which is a yummy dairy free alternative for a cappuccino (also easy to make) only contains 1 gram of protein per cup. Definitely not meeting the 10:1 rule.

What foods are higher in protein?

✅Chicken
✅ Shrimp
✅ Seitan
✅ Steak
✅ Ground Beef
✅ Tofu
✅ Bison
✅ most protein powders

And so many more options.

Remember when you’re focused on hitting your protein goal be sure that you’re getting the most out of your available calories.

Stay away from most foods labeled high protein, if you’ve ever noticed chicken doesn’t have a label and it’s an excellent source of protein.

Be sure to follow for more and I’ll see you tomorrow 🤗

09/10/2026

I’m not genetically gifted.
I don’t cut out carbs.
And I’m not spending hours doing cardio.

What does work?

✅ Strength training 3-4x/week

Lift weights that feel heavy by rep 8–10. Focus on progressive overload—especially for lower body (glutes, hamstrings, quads). Strength, not sweat, is the goal.

✅ Prioritizing protein every meal

Aim for 30–50g of protein per meal to support muscle and keep you full longer. (Think: eggs + turkey sausage for breakfast, chicken or salmon for lunch and dinner.)

✅ Walking daily

You don’t need 10k steps overnight. Start by adding 1,000 steps to your current average. Walk after dinner. Park farther away. It all adds up.

✅ Start tracking just ONE macro—protein

Get really good at hitting your protein goal consistently before worrying about carbs or fats. Build that habit first, and the rest becomes way easier.

✅ Being consistent AF, even when life is chaotic

Being BORING 😑 even when life just keeps lifing. Traveling, kids have a million activities, your boss has given you an accelerated deadline on a project just keeping going. Remember that 20 min workout that you can squeeze in is better than no workout.

If your lower body holds onto fat, you’re not broken.
You just need a smart, consistent approach that supports your body and moves it in the right direction

not punishes it.

If you found this helpful don’t forget to follow for more tips to look more like a badass naked 👀💪💪

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