𝔹𝕖𝕟𝕔𝕙𝕖𝕣 𝔸𝕥𝕙𝕝𝕖𝕥𝕚𝕔𝕤 𝕒𝕟𝕕 𝕊𝕥𝕣𝕖𝕟𝕘𝕥𝕙

Guess what ladies… this transformation was done with:
❌ 0 cardio
❌ 0 HIIT
❌ 0 boot camps
For the past year we focused on lifting heavy weights and mastering compound lifts. That was the foundation.
When it came to nutrition?
No crazy fads. No starving. No cutting out entire food groups.
Just prioritizing protein, structured programming, and strategic phases — first focusing on building muscle, then dialing things in to lose fat. 💪🏻
And here’s the part most people don’t believe…
She didn’t train 5–6 days a week.
For most of this journey she trained just 3 days per week, eventually bumping it up to 4 days as we got closer to her wedding 👰.
Because the truth is:
Muscle is what gives your body shape.
Muscle is what increases your metabolism.
Muscle is what helps keep fat off long term.
Right now, in the final month before her wedding, we’re experimenting with HIIT training and a keto approach as short-term tools to tighten things up.
But let’s be clear…
Those things aren’t the foundation of fat loss.
Strength training is.
Lift heavy.
Build muscle.
Keep the fat off for good.

3 part lunge/ holding each for 3-5 seconds
1. Knee over ankle
2. Knee as far over toes as possible, heel on ground
3. Driving knee towards the ground to get heel to raise
Repeat 4 times each side for 2 sets
Great for improving hip, ankle and foot stability/ROM

January to December 2025 - follow my journey to 150lbs 🔥 💪🏻

🔥 you must eliminate old habits in order to evolve. 🔥
Fad diets that crash your energy.
Endless cardio that eats muscle.
HIIT till you’re fried—yet the mirror stays the same.
Same grind, same mistakes, same “start over Monday.”
That’s not dedication. That’s insanity.
🛑 Ditch the yo-yo nutrition.
🛑 Stop running in place.
🛑 Quit guessing reps and hoping for gains.
Progress demands new patterns.
Eliminate the old. Invest in a coach who scripts your wins—nutrition dialed, form locked, results guaranteed.
💡 One smart plan > starting over every January

Goodbye spooky season 👻 you will be missed 🖤🤍🖤

Happy Halloween 👻

It’s okay to struggle. You are suppose to struggle. Pushing through struggle is how you grow ❤️

Halloween has my soul 👻