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16/06/2026

People ask how I balance training, six kids, homeschooling, the house, sleep, work, and staying sane…

I don’t. 😂

I just rotate which one I’m neglecting.

This week it’s the house.

Last week it was my sanity.

Next week? Probably laundry.

The secret isn’t balance.

It’s knowing that some seasons are about keeping the important balls in the air and accepting that a few plastic ones might hit the floor.

And somehow… everyone is still fed, loved, and alive. 💪😂

15/06/2026

Getting 100g of protein isn’t hard.

Don’t get overwhelmed by triple digits. Keep it simple.

👇 👇

🍤 5 oz shrimp = 30g
🥩 5 oz sirloin steak = 35g
🥚 2 eggs = 12g
🥤 1 scoop protein powder = 25g

That’s 102g of protein.

No chicken and broccoli six times a day.

No eating like a bodybuilder.

No complicated meal plan.

Just prioritize protein at every meal and let the math do its thing. 💪

Protein helps you stay full, recover better, and hold onto muscle while losing fat.

Start with 100g per day and watch how much easier fat loss gets.

Don’t forget to hit that follow button for more tips to look better naked 😉

15/06/2026

You’re not struggling because you’re older. You’re struggling because you’re trying to use the SAME plan from 10 years ago — a plan that no longer fits your hormones, your schedule, your stress levels, your sleep, or your real life.
Here’s what works NOW:

🍗 Protein at every meal — keeps you full + supports your metabolism
🏋️‍♀️ Lifting 3–4x/week — muscle is the engine of fat loss after 35
🚶‍♀️ Walking daily — low stress, high return
🍽️ Eating enough, not under-eating — your metabolism can’t run on fumes
🥔 Balanced meals, not carb-cutting — your hormones NEED carbs

Your body is smarter than any fad diet. Give it structure, give it fuel, give it consistency… and watch how fast it responds. 🔥

If you’re ready for a change comment READY & let’s talk about it

The summer 4 week challenge is coming 🤯🫣❤️

15/06/2026

The older I get, the less complicated life becomes.

I’ve learned that alcohol never improved my life.

A walk, a workout, a good night’s sleep, and time with God always do.

I’ve learned that health isn’t about being skinny.

It’s about stewardship.

Taking care of the body God gave you.

I’ve learned that peace doesn’t come from having everything you want.

It comes from knowing the One who is in control.

At 46, my priorities look a lot different than they did at 26.

And honestly?

I’ve never been happier. ❤️✝️💪

14/06/2026

You’ve cleaned up your eating.
You’re working out consistently.
You cut back on snacks, wine, and takeout.

And yet…

The scale won’t move.
Your jeans still pinch.
That muffin top is still clocking in for work. 😩

This isn’t a willpower issue.
It’s a math + structure issue.

👉 You’re not eating the right amount for fat loss.
Not too much.
Not too little.
The right amount for your body.

Let’s fix that.

STEP 1: Set your calories (fat loss)
Take your current bodyweight (lbs) × 10–12

👊Very sedentary → ×10
👊Moderately active (2–3x/week) → ×11
👊Active (4+ workouts/week) → ×12

Example:
180 lbs × 11 = 1,980 calories/day

STEP 2: Protein (non-negotiable)
Aim for 0.8–1g per pound of goal bodyweight
Goal weight 150 lbs → 120–150g protein/day

Protein:
🥩Keeps you full
🍗Protects muscle
🧆Drives metabolism

👉 If that feels overwhelming, start at 100g and build up.

STEP 3: Fats
Set fats at 30–35% minimum
Yes, sometimes up to 40% — context matters and this is individualized.

STEP 4: Carbs
Whatever calories are left go here.
Carbs aren’t the enemy.
Guessing is.

There’s no “perfect” macro split.
There is a correct one for you.

👉 Follow
👉 Comment METQUIZ and I’ll do the math for you ❤️

Because hoping isn’t a strategy —
and you deserve better instructions.

13/06/2026

In a world obsessed with being smaller,
I want my daughters to grow up thinking stronger is the goal.

I want them to see:
• lifting weights instead of shrinking
• fueling their bodies instead of fearing food
• choosing capability over trends

Not because skinny is bad.
But because strength lasts.

Muscle builds confidence.
Strength builds resilience.
And women who feel strong don’t disappear — they lead.

Strong women raise strong daughters.
That’s the legacy I care about.

👉 Follow for coaching that teaches women how to build strength, lose fat for good, and stop chasing trends.

13/06/2026

⭐️These recipes are quick, yummy and high protein.

Want a full week of done for you meal planning with a grocery list?
1st follow
2nd comment VEGAS

🍪Cottage cheese cookie dough
179cals, 13p, 9f, 8c, 2fiber (per meal)

Ingredients
low fat cottage cheese (1% milkfat) 3 tbsp (42g)
almond flour 2 tbsp (14g)
vanilla extract 1/6 tsp (1ml)
protein powder, vanilla 1/6 scoop (1/3 cup ea) (6g)
maple syrup 1/2 tsp (4ml)
chocolate chips, chopped 1 tsp (5g)

Recipe
1. Blend cottage cheese, vanilla, maple syrup, almost all of the chocolate chips (reserve some for a topping later), and a dash of salt in a blender until smooth.
2. Stir in almond flour and protein powder until well incorporated. Top with remaining chocolate chips.
3. Chill in fridge before eating, at least 20 minutes.

☕️Chocolate protein mug cake

97cals, 16p, 3f, 1c, 1fiber (per meal)
Ingredients
protein powder, chocolate 1/2 scoop (1/3 cup ea) (16g)
baking powder 2 dash (1g)
cocoa powder 1 tsp (2g)
1 egg
water 1 tsp (5ml)
Small handful of chocolate chips

Recipe
1. Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2. Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy.

🍦Strawberry pretzel yogurt dessert
251cals, 29p, 5f, 22c, 2fiber (per meal)
Ingredients
lowfat greek yogurt 1 7oz container (200g)
low fat cottage cheese (1% milkfat) 4 tbsp (57g)
strawberries, chopped 3 large (1-3/8” dia) (54g)
pretzels, hard, salted, broken apart 2 twists (12g)

Recipe
1. Mix Greek yogurt and cottage cheese together in a small bowl.
2. Top with strawberries and pretzel pieces. Serve.

If you are looking for more than just snacks just comment VEGAS below and I’ll send you over my clients favorite recipes to lose weight.

11/06/2026

When I stepped on the scale at 205 and my shorts felt like they were crushing my waist I knew I needed to make some changes ASAP ⏳

🛟 SAVE this post so you can start making progress on your weight-loss goal TODAY👍 without having to weigh and log everything I put into my mouth

🥂1. I stopped drinking every weekend. I will drink occasionally now but the constant calorie overload and stalling of my metabolism was killing my waistline.

🥩1. I ate Protein at every meal. When prepping at home I add my protein 1st, then veggies and finally the smallest portion is my carbohydrates, rice or potatoes. If I ate out I ordered double protein 😉

🏋️‍♂️1. I had been working out and gaining weight each month but when I really thought about it my intensity was trash. I committed to working out as hard as my body would allow. I lifted weights 4-5x per week and trained with more focus. This means I made sure I squeezed each muscle as much as possible during each exercise; for example with leg extensions I made sure I squeeze my quads as hard as I could.

🚶‍♀️1. The amount of steps I was getting everyday had also dipped. I increased my steps back up to 10000 every day. So no matter where you are bump that up at least 2k steps per day.

🛌1. My sleep had completely fallen off the rails. I already sux at sleeping and sleeping less was definitely not helping my current situation. I’m still not regularly getting 7-8 hours but getting closer to 6 consistently 🫣 I know I know I need to do better with it.

Doing these will not change your situation over night but with consistency you’ll be well on your way to being 25 pounds in 12 weeks.

11/06/2026

This is by far one of the most frustrating experiences of my life 🫣🤯

If I spend another 17 minutes sounding out the word T-H-E I might need a straight jack 😂
Meanwhile Rowan is over here acting like he’s never seen this word a day in his life ( it’s been 2 years btw)

To all the homeschool parents out there...
I see you.

And if anyone knows where I can submit a PTO request from teaching reading, please send me a dm. 😵‍💫

10/06/2026

First — the grocery list (yes, it covers protein, carbs, and healthy fats):

🥩 PROTEIN (non-negotiable)
• Steak or lean ground beef
• Boneless chicken thighs
• Shrimp
• Eggs + egg whites
• Greek yogurt (if tolerated)

🍠 CARBS (for fuel, not fear)
• Potatoes (regular + sweet)
• White rice
• Oats
• Fruit (berries, watermelon, apples)
• Vegetables (broccoli, zucchini, spinach, green beans)

🥑 HEALTHY FATS (intentional, not accidental)
• Avocado
• Olive oil
• Nuts (portioned, not handful therapy)
• Natural nut butter

Now the daily routine:

✅ Lift 3–4x per week with progressive overload
✅ Walk 8–10k steps daily
✅ Hit 0.8–1g of protein per pound of goal bodyweight
✅ Structure 3–4 balanced meals (protein first, carbs and fats intentional)
✅ Sleep 7+ hours whenever humanly possible

No detox.
No starving.
No cutting out entire food groups.

Just protein, muscle, steps, and consistency.

You don’t need extreme.
You need structure.

Be sure to hit that follow button for more strength and fat-loss tips that actually work long term 🫶

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