Kat Riley Fit

Finding a protein powder that’s dairy-free, gluten-free, high protein, and doesn’t taste like absolute trash is honestly harder than it should be 😂

As someone with a gluten allergy + lactose intolerance, I’m super picky about protein powders because so many upset my stomach or have that chalky texture. But Protein + Recovery in Creamy Vanilla has been a win for me 👏🏼

✔️ 30g plant-based protein
✔️ Dairy-free + gluten-free
✔️ Added probiotics
✔️ Smooth mixing + actually tastes GOOD

I’m big on using protein powder as a supplement — not a replacement for real meals. If half your daily protein intake is coming from shakes… Houston, we have a problem 😂 But this has been such an easy way to help me hit my goals, especially morning I’m rushing out the door with the kids.

Give a follow if you’re looking for a solid plant-based option 🤍

“Too busy” is one of the biggest lies moms are told.

calabrese95 is raising THREE boys, helping run a business with her husband, living in absolute chaos 25 hours a day (yes… somehow moms create extra hours 😅)… and she STILL shows up for herself.

Not because it’s easy.
Not because she has unlimited time.
But because she understands that taking care of herself is taking care of her family. 💪🏼

In just 4 weeks she’s already:
✨ Lost 0.5” off her waist
✨ Built more definition in her arms & back
✨ Started growing that b***y 🍑
✨ Getting stronger mentally AND physically

And even though she hates Bulgarian split squats with every fiber of her being 😂… she keeps putting in the work anyway. THAT is discipline. THAT is strength.

To every mom reading this:
You do not need perfect conditions to start.
You do not need endless free time.
You just need to decide that your health matters too.

Because being strong, healthy, energized, and confident for your family isn’t selfish… it’s imperative. ❤️

Jessy, I’m so proud of you. The consistency you’re building now is changing more than your body — it’s setting the standard for your family 😘

If you’re a busy mom trying to balance work, kids, life, and your health… drop a ❤️ in the comments or DM ‘STRONG’. Let’s make fitness fit YOUR life.

HAPPY MOTHER’S DAY 🌸

Today I’m feeling extra thankful. Thankful for my girls who made me who I am. Thankful for my husband for making me a mama to two beautiful daughters. Thankful for my mom for always loving and supporting me through every season of life.

And especially thankful for Monroe, my first baby. You gave me the courage to leave a bad relationship, rebuild my life, and become the woman and mother I always wanted to be. You changed everything for me in the best way possible.

Most of all, thankful for God for guiding me through every hard moment and blessing me with this beautiful life and family. 💕

Most people think metabolism is just about “burning calories” — but your metabolism is influenced by HOW you fuel your body. 👏🏼

Protein helps build and repair muscle while increasing the thermic effect of food (TEF), meaning your body burns more calories digesting it. Carbs are NOT the enemy — they’re your body’s preferred source of energy and help fuel workouts, replenish glycogen, and shuttle nutrients into the muscle for recovery and performance. And healthy fats? Essential for hormones, brain function, and overall health.

The goal isn’t cutting out food groups. The goal is learning how to fuel your body properly so you can feel strong, energized, recover well, and build a healthy metabolism for the long run. 💪🏼✨

Small daily habits add up. Eat to perform. Eat to recover. Eat to thrive. 🩷

Oh, and if you want more help like this, you should probably click the link in my bio, select a time for your 15 minute free consultation with me as your coach, and start your free week in my app!

Protein isn’t just for bodybuilders 👏

As we age, getting enough protein becomes even MORE important for maintaining muscle mass, supporting recovery, preserving strength, and helping support bone density.

A lot of people are severely under-eating protein without realizing it.

For most active adults, aiming for around 1 gram of protein per pound of goal body weight can be a helpful target for performance, recovery, satiety, and body composition goals.

And for adults over 50, research suggests protein needs actually increase due to age-related muscle loss (sarcopenia). The PROT-AGE Study Group recommends at least 1.0–1.2 g/kg/day for healthy older adults, with even higher intakes for active individuals to help maintain lean muscle mass and function. (PubMed)

That’s why I’m always looking for easy ways to increase my protein intake without adding a bunch of unnecessary ingredients.

I’ve been loving Sprouts Living because their protein powders are:
✔️ Organic
✔️ Non-GMO
✔️ Free of gums
✔️ Made with high-quality ingredients

Simple ingredients. Solid protein. No junk 💪

Whether your goal is building muscle, improving body composition, supporting healthy aging, or simply feeling stronger day to day… your protein intake matters more than most people think.

Follow and check out to see all their great products!