Gainz Fitness Coaching

Kiara and i had a session last week and she mentioned how burned out she was on chicken breast.

GIRL. SAME.

i suggested she try using ground chicken instead, and when i saw her later in the week, she mentioned how much of a game changer that was for her!

she even texted me this past weekend with a photo saying once again how happy she was with the swap.

and pairing with some colorful veggies? way to go girl!

nutrition really is key when it comes to living your healthiest life. no matter your goals, if the nutrition doesn’t align, it’s going to be really hard to reach those goals.

Kiara is the prime example of doing what she needs to do outside the gym to support what she does inside the gym. this girl is so strong and lifts so hard, it’s only fair she supports that hard work with her nutrition!

having trouble with getting certain foods in because of burnout? that’s what i’m here for!

DM today and let’s get that diet in check. sometimes it’s the most simple of swaps that can help you make big changes. 👏🏼💪🏼

FAITH CRUSHING IT AS PER USUAL!

trap bar deadlifts are creeping up and i couldn’t be more ecstatic to be hammering down on some heavy reps with this protege of mine.

2x5 at 225lbs
3x5 at 245lbs

various other back day lifts after that. making steady progress on all and eating well outside of the gym too. i even caught her getting some cardio the last few times i’ve worked with her.

i love being a trainer regardless of what my clients goals are. i don’t have to convince women to lift heavy anymore, really. in the beginning of my PT career it was like pulling teeth! women are starting to understand the benefits of heavy lifting not just for the aesthetics but for longevity.

Faith would never have to be convinced to do this though lol. she was made for this. her genetics are incredible, and she puts them to work every single session.

excited to see what’s in store, and have to brag on the girl every chance i get. she truly amazes me and i’m thankful to work with her. she’s a BEAST! 💪🏼✨

RECIPE ALERT!

Ground Chicken Fried Rice (4 Servings)

Ingredients
-1 lb (454 g) 93/7 ground chicken
-180 g basmati rice
cooked in 1 cup chicken stock + 1 cup water
cooled completely before stir-fry
-200 g frozen broccoli florets (steamed + finely chopped)
-1 medium onion, finely diced
-2 large eggs
-½ Tbsp avocado oil
-2 Tbsp liquid aminos
-1 Tbsp rice vinegar
-1 tsp sesame oil

Seasonings used twice (for chicken + final stir fry):
-Salt
-Black pepper
-Smoked paprika
-Garlic powder
-Onion powder

Optional topping: 1 serving Lee K*m Kee Sriracha Mayo per meal

Instructions
1. Cook the rice
-Rinse basmati rice and cook in 1 cup chicken stock + 1 cup water.
-Spread out and cool completely (this helps fry nicely).
2. Brown the chicken
-In a large skillet over medium-high, cook ground chicken.
-Season with salt, pepper, smoked paprika, garlic + onion powder.
-Break apart while cooking, then remove and set aside.
3. Cook the veggies
-Microwave broccoli until hot, chop finely.
-Add broccoli and diced onion to skillet with ½ Tbsp avocado oil.
-Sauté until tender.
4. Add the eggs
-Push veggies to the side.
-Add eggs to empty side of pan and scramble until cooked through.
5. Add rice, rice vinegar, liquid aminos, and sesame oil.
-Add cooled rice, 2 Tbsp liquid aminos, 1 -Tbsp rice vinegar, 1 tsp sesame oil.
-Season again with your spice blend.
Stir fry until rice starts turning golden.
6. Finish it up
-Add chicken back to the skillet to combine.
-Cook 1–2 more minutes to meld flavors.

Portion into 4 meals. Add optional sriracha mayo on top.

Macros & Calories (estimated, can differ based on brands)
430 calories | 15g fat | 43g carbs | 30g protein

with 15g siracha mayo, add 60 calories, 1g carbs and 9g fat.

enjoy this one, and if you try, let me know how it turns out for you!!

progressive overload isn’t just for “bulking season.” even if your goal is muscle maintenance, you’ve gotta keep giving your muscles a reason to stay. 💪🏼

our bodies adapt fast. lift the same weight, same reps forever… and your muscles eventually say “we don’t need to grow or stick around.”

push for small increases over time (weight, reps, tempo), fuel with high protein + a balanced diet, and your body will respond.

stronger. leaner. healthier. no matter the goal.

Kiara is the prime example of what progressive overload should be. enjoy each and every session i get with this strong girl. pound for pound, she could potentially be the strongest lady in the gym.

way to go Kiara!! 👏🏼✨

have your cake and eat it too this holiday season.

you can still make incredible progress and enjoy all the great foods that come with Thanksgiving and Christmas.

i have availability to take on 2 clients at Reps and Sets!

need help with nutrition? i do that too!

anything and everything you need to reach your goals, that’s what i do.

shoot me a message if you’re ready to change your life and keep the results forever! i’m ready to help YOU become everything you’ve wanted to be! 💪🏼❤️✨

🎀 PRETTY IN PINK 💓

back day with Faith, always a favorite!

we gear her training toward power and strength.

her back days include heavy deadlifts, pulldowns, face pulls, biceps curls and functional things like carries.

today, i added in some triceps for her, and we are about ready to restructure her program.

my favorite part of working with Faith is the grit she has. day in and day out, she does what she needs to do and that’s why we’ve seen her increase her deadlift max by almost 50lbs in the last 5 months.

i’m looking forward to restructuring things so i can have her for her chest days. it’s going to be fun dialing in her bench press and i can’t wait to see how far she goes with the next phase of training!

super proud of her as always. keep grinding my friend! 💪🏼