Top Tier Fitness

If you’re only training muscles or movement patterns, you’re missing out on a huge potential of your body’s abilities. Think outside the box, add load from different directions and add instability.

Yesterday, my Oura ring (which is still getting to know me) told me I’m a “late morning type” and I thought “that’s bang on!”

So now as I finish up my training at 9:30pm, I’m asking myself why I thought late night training was a good idea. 🤦🏻‍♀️ 🤣

Now or never = past my bedtime

Exciting news! Due to the fact my current small group training class is full, I am looking to add a second class!

For the month of February, Mondays and Wednesdays 3-4pm (with no class Monday, February 16th).

If you have always wanted to learn to lift weights, if you are struggling with maintaining basic strength through aging, or you’re just needing a little kickstart, this is the class for you!

Fully individualized, each participant gets their own unique program, designed based on their own goals and current fitness levels. Good for beginners, right to advanced!

Please reach out for more information. [email protected]

⭐️ If you have previously participated in my classes, or worked with me, please drop a comment below, or share to help me spread the word. 🙏🏻

Lunchtime! Here is a quick and easy lunch put together with leftovers. Depending on the size of serving you have, this is 30-40 grams of protein.

Spinach
Chicken breast
Black bean purée
Greek yogurt with lime and cilantro
Tomato
Cheese
Red onion

Everyone is hearing the importance of protein, but it feels like unless you are constantly chewing on a piece of chicken, it’s impossible to hit your goals! Here are a few tricks I use to help hit mine daily:

✅ Try to find ways to take your current meals and beef them up using seeds and nuts and legumes

✅ Chose protein sources that are at least 25g as your main (easier done with meat and fish) then consider things like cheese and peanut butter as a protein boost, not the main source

✅ Start your day with a breakfast that gives you at least 30g of protein

Here is an example of my go to breakfast. I use 1 egg, plus 1/3cup of egg whites, plus 1/4cup of pressed cottage cheese, plus 2 slices of turkey bacon.
Together, with all the veggies I throw in there, and a bit of feta cheese, this breakfast gets me 48g of protein!