https://www.facebook.com/106425564791650/

KRF, Chicago, IL (2026)

12/06/2021

🎄HOW TO HANDLE THE HOLIDAYS⁣🎄
⁣
⁣
⁣
Follow for 🔑 fitness and nutrition tips⁣
⁣
⁣
⁣
I used to think of December as sort of a free for all.⁣
⁣
You know - take several weeks off of lifting, eat as many Christmas cookies as I wanted, imbibe at my heart's desire - all of it.⁣
⁣
A free month to do whatever I wanted (or did not want to do) in terms of diet and exercise.⁣
⁣
Turns out...all that did was make me tired, holding a little extra weight and out of sync in January.⁣
⁣
I changed my approach years back, and it's worked well for me.⁣
⁣
Instead of taking several weeks off, I realized I could probably take several 𝘥𝘢𝘺𝘴 off around Christmas and New Year's, but otherwise train very hard. ⁣
⁣
That still left with me with about 25 days to get after it.⁣
⁣
Instead of eating whatever I wanted, I still tried everything - but I controlled portions. Enjoyed it, great - but then I moved on.⁣
⁣
Same with alcohol. I still enjoy it - but I consider calories. I may have a craft beer or two, but otherwise I'll stick to light beers with 100 calories or less if I do drink.⁣
⁣
I ask my clients to do the same.⁣
⁣
Enjoy December - but don't throw it in the trash in terms of reaching your fitness goals.⁣
⁣
I have several clients melting fat off their bodies this month as we speak - including 1 client who hit a weight she hasn't seen since 2016!⁣
⁣
⁣
⁣
If you'd like to start NOW instead of waiting until December, do me a favor. DM me, "Now!" to learn how you can get started on your goals today.⁣
⁣
No need to wait 25 more days⁣ 😉
⁣
⁣
⁣

12/03/2021

Personally, I've struggled with 2 of these habits in the past:⁣
⁣
1) Veggies at Every Meal⁣
⁣
I really have to consciously work at this one.⁣
⁣
A few ideas that have really helped:⁣
⁣
a) Spinach⁣
⁣
Spinach is super low calorie and doesn't have much flavor - which means it goes well with a lot of foods and textures. I often wilt spinach with eggs for breakfast, add it to smoothies, or whip up a quick salad.⁣
⁣
b) I also like to keep easy veggies on hand regularly - carrots, cucumbers and snap peas are all super quick, and you can grab and go.⁣
⁣
c) For dinner, we keep lots of frozen veggies on hand as you can easily cook or even steam them in the bag.⁣
⁣
2. Sleep⁣
⁣
I really like to decompress after work at night - and sometimes that means I fight sleep to watch TV. These have helped:⁣
⁣
a) Reverse alarm⁣
⁣
I set a reverse alarm to remind me to go to bed - and it works! ⁣
⁣
b) Lay out workout clothes and pack protein shaker⁣
⁣
I know if I have an early morning workout, I want to plan accordingly. Just by laying out my clothes and putting my protein in my shaker, I've set my intentions for the morning. I know I need good sleep to maximize my workout.⁣
⁣
Hope these helped!⁣
⁣
⁣

12/02/2021

💥YOUR REACTION IS EVERYTHING💥⁣
⁣
⁣
⁣
Follow for fitness motivation⁣
⁣
⁣
⁣
You should have expected it.⁣
⁣
Whether it's a pandemic or losing the motivation to work out for a period of time or getting injured or getting sick...⁣
⁣
Your routine will be thrown off.⁣
⁣
It's not if.⁣
⁣
It's 𝐰𝐡𝐞𝐧.⁣
⁣
How do I know? I’ve trained over a thousand people. You pick up on patterns.⁣
⁣
When you expect it, it won’t throw you off as much. You knew it was coming. You have a plan of attack.⁣
⁣
You won’t get as discouraged if you know these types of situations just happen. It’s called life.⁣
⁣
Your reaction is your choice. Those who are successful know how to get knocked down 99 times and get up every time.⁣
⁣
Their weapon of choice? Habits. Habits don’t fall to the wayside in dire situations. You can always fall back on the great habits you’ve developed over time: Consistent weight training, regular fiber intake, protein at every meal, to name a few.⁣
⁣
And in this case, you can still train at home with bodyweight if you're creative.⁣
⁣
My advice? Expect these moments, and when they happen, fall back on your principles - your habits. They will never fail you.⁣
⁣
I hope this helps you as much as it has helped my clients.⁣
⁣
⁣
⁣
Tag a friend who could benefit from this👇⁣
⁣
⁣
⁣

12/01/2021

💥GET STRONG; CHANGE YOUR BODY⁣💥⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣
Follow for 🔑 fitness and nutrition tips⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣
If you eat in a calorie deficit, you will lose weight regardless of the way you train. Training for strength helps you maximize muscle retention during weight loss and maximizes muscle gain during periods of maintenance and a surplus.⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
Strength matters for fat loss - it will improve your physique, add lean muscle, and prepare you best to workout at a high intensity without incurring an injury or burning out.⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
On the left we have Cardio Cathy. Lots of cardio, A little lifting. The lifting is very high rep, bootcamp-style classes that don’t allow for progressions and are focused on how many calories you burn.⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
On the right is a process through which I will take most of my clients. We go through a learning phase - focusing on moderate weights, learning new exercises, and using proper form. Progressing in weight during this phase is important, but not at as important as learning and form.⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
Phase 2 involves an intense focus on strength. Intensity increases, and the goal is to get stronger. Like, A LOT stronger. Strength will tie into every other facet of fitness - including muscle gain, injury prevention, flexibility, coordination, stability - and most definitely fat loss.⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
Phase 3 focuses on fat loss - with moderate weights and higher reps. Now you’re stronger, more stable and able to lift much heavier even in higher rep ranges. The heavier weight you can lift, the more calories you burn, the more fat you burn, the more muscle you gain, the more intense your workout, you get the picture. ⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
The more muscle you have at the same weight the smaller your body because muscle is denser than fat. ⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
If you're a busy woman looking to lose 20 lbs. of fat in the next 90 days, DM me, “TONED” to apply for my Toned in 90 At Home Program.
⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣

11/30/2021

You can have all of the knowledge in the world.⁣⁣
⁣⁣
You might be ticking all of the boxes - calorie deficit, strength training, plenty of protein, nutrient dense foods, 7-9 hours of sleep.⁣⁣
⁣⁣
But if you don't have patience and perseverance, it's going to be near impossible to reach your goals.⁣⁣
⁣⁣
If you don't build habits into your lifestyle that allow you to use less effort to achieve your goals...⁣⁣
⁣⁣
Man. You're going to have a rough time.⁣⁣
⁣⁣
Don't make it so hard on yourself.⁣⁣
⁣⁣
Set your environment up for success.⁣⁣
⁣⁣
Don't keep trigger foods in the house.⁣⁣
⁣⁣
Set a reverse alarm to get plenty of sleep.⁣⁣
⁣⁣
Have simple, go-to meals you can cook regularly.⁣⁣
⁣⁣
Lay out your gym clothes and pack your gym bag the night before you work out.⁣⁣
⁣⁣
Schedule your workouts in your calendar - just as you would any other appointment.⁣⁣
⁣⁣
These are just a few habits you can use for life.⁣⁣
⁣⁣
What are some other habits that have helped you achieve your health and fitness goals?⁣⁣
⁣⁣
⁣
⁣
Please comment below⁣⁣👇
⁣
⁣
⁣

11/30/2021

I was going to think of some long, cheesy caption about how much I love my family.⁣
⁣
Eh.⁣
⁣
I will say - this time of year always makes me feel blessed and grateful to have a wonderful, beautiful woman by my side. I don't tell her that often enough.⁣
⁣
My boys, Mitchell (7) and Hudson (6) - they're pretty great too.⁣
⁣
I hope you can count your blessings - and remember to be grateful daily.⁣
⁣
Cheers to you and yours during this holiday season.

📷:

11/29/2021

💥THE 1 BIGGEST WEIGHT LOSS MISTAKE⁣💥
⁣
⁣
⁣
Follow for 🔑 fitness and nutrition tips⁣
⁣
⁣
⁣
I can't really tell you the mistake down here because then you won't read it up there, lol.⁣
⁣
But.⁣
⁣
Through tomorrow, I am still offering my Black Friday Celebration - where you can receive a DISCOUNT & BONUSES on my Toned In 90 At Home Program.⁣
⁣
If you're a busy woman looking to lose 20+ lbs. of fat in the next 90 days, DM me, "BONUS" to apply for 1 of 3 spots.⁣
⁣
These spots will go fast - so apply today!⁣
⁣
⁣
⁣

11/26/2021

🙌 WOOHOO! It's Black Friday and trust me when I say this deal will not be around for long - so apply now to secure your spot and receive your discount AND bonus 🙌.
⁣
Over the next 90 days, you can lose fat PERMANENTLY, using proven methods completely customized to you - ZERO guesswork involved 🤗.
⁣
To apply, DM me the word, "BONUS" and we'll talk ↗️
⁣
𝐈𝐅 𝐘𝐎𝐔 𝐌𝐄𝐄𝐓 𝐓𝐇𝐈𝐒 𝟓 𝐏𝐎𝐈𝐍𝐓 𝐂𝐇𝐄𝐂𝐊𝐋𝐈𝐒𝐓...⁣
⁣
1️⃣ You are a busy woman who has at least 20 lbs. to lose.⁣
⁣
2️⃣ You are ready for a SERIOUS CHANGE and you are COMMITTED!⁣
⁣
3️⃣ You are willing able to workout 3-4X/WEEK for 30-40 MINUTES. (You can do that, right?)⁣
⁣
4️⃣ You have *some* equipment at home and/or are willing to invest in some minimal equipment. (bodyweight workouts won't cut it)
⁣
5️⃣ You are hard-working, coachable and READY TO TAKE ACTION.⁣
⁣
Lastly, do not DM me if you are not...⁣
⁣
❌ Serious and committed⁣
❌ Resilient, relentless & resourceful⁣
❌ Coachable⁣
❌ Ready to invest in life-changing results⁣
⁣
✅ I promise, if you meet the qualifications from above - 90 days you will be a completely different person - inside and out.⁣
⁣
Oh, and check my Transformations and Success Stories in my Highlights to see women JUST LIKE YOU who’ve had great success with my program.

Send me a DM with the word, "BONUS" and we'll see if we're a good fit ↗️,
⁣
⁣

11/25/2021

💥Toned in 90 At Home: Frequently Asked Questions⁣💥
⁣
So as I've rolled out my Black Friday Fat Loss Celebration - where you can receive a discount and bonuses on my Toned in 90 At Home Program - I've received a lot of questions.⁣
⁣
I've covered most (if not all) of them here in this post.⁣
⁣
I apologize for the tiny text 😆.
⁣
If you are interested in my Toned in 90 At Home Program, and you're on the fence, I'd act now.⁣
⁣
I won't be giving a discount like this again for a long time.⁣
⁣
And, of course, I've already got several calls lined up for next week - so DM me "BONUS" now to secure your spot for a chance to receive a discount.⁣
⁣
It will change your life - and I'd love the opportunity to help you do that.⁣
⁣
⁣Tomorrow is the last day. After that, the DISCOUNT and BONUSES are gone 💨.
⁣

11/24/2021

💥PROTEIN AND WEIGHT LOSS: WHY?⁣💥
⁣
⁣
⁣
Follow for 🔑 fitness and nutrition tips⁣
⁣
⁣
⁣
By now - hopefully most of you following me understand the importance of protein for fat loss.⁣
⁣
Like - ya know, I'm always telling you to drink egg whites in the morning and dump protein powder into all of your recipes.⁣
⁣
OK, I don't do that. I ain't crazy.⁣
⁣
But - it is definitely important.⁣
⁣
When you lose weight, you're going to lose it from 4 places (for the most part) - muscle, fat, water & glycogen (stored carbs).

Short term changes in weight will be primarily from water and glycogen.

Long term changes will come from muscle and fat.

If you'd like to keep as much muscle as possible and maximize fat loss, you'd do yourself a lot of good by getting plenty of protein in a calorie deficit - upwards of at least 1 g/lb. of bodyweight and up to 1.2-1.3 g/lb.⁣
⁣
Now that's a lot of protein, I understand. Most of you will have to work to get there - but it can be done. Supplementing with a high quality whey and/or casein protein helps immensely.⁣
⁣
Protein also helps control hunger - (quick sidebar here; I have 2 IGTV videos, one explaining the importance of protein for fat loss and on one how to control hunger; both with references inside :)) and thus you'll generally eat fewer calories over the course of the day if you're really focusing on at least 20-25 (women) or 30-35 grams (men) of protein per meal.⁣
⁣
Protein also increases the thermic effect of feeding - meaning your body burns more calories digesting protein than it does carbs or fats. So, fewer of the calories ingested are able to be stored as fat or used for other purposes. Free calories, if you will.⁣
⁣
Now go get some protein⁣ 😁.
⁣
⁣
⁣
Tag a friend who could benefit from this information⁣👇
⁣
⁣
⁣

KRF

12/06/2021

12/03/2021

12/02/2021

12/01/2021

11/30/2021

11/30/2021

11/29/2021

11/26/2021

11/25/2021

11/24/2021

Address

Website

Alerts

Shortcuts

Share

Category

Listing takedown request