Cardio Jam Fitness and Wellness studio

Your physique is a public resume of your private habits. It never lies. ✍🏾💯

Menu of services:

💪Personal training by appt. $25/30 mins.

💪Spinning $15/ride. Pkgs available
Mon-7:15pm,Wed-6:30pm,Fri-6am,Sat-9am

💪YogaFlex $15
Pkgs available.
Wed-7:15pm, Thurs-7:35pm, Sat-9am.

💪Cardio Jam:
$37/month -1 day a week, $42/month -2 days a week, $47/month 3 days a week.

💪Core25:$15
Pkgs available.
Thursday at 7:10pm

Detox Foot Bath:$36/30 min session by appt.. Pkgs available

Paraffin hand treatments: $15/session by appt.

Myofascial/Percussion Therapy: by appt
$2/min.
*release time varies by customer and # of areas to be released.

Text me with any questions or to book/enroll. 440-521-0945

Spin has multiple openings tomorrow 6:30pm class.

YogaFlex has 3 open.

Join us!

Creamy Cilantro Lime Avocado Chicken Bowls 🌿🍋‍🟩

Ingredients (serves 2)
1 cup low-fat cottage cheese, blended smooth

¼ avocado, blended into the base (save the other ¼ for topping)

2 Tbsp fresh cilantro leaves + 1 Tbsp lime juice (blended into base)

4–6 oz cooked shredded chicken

1 tsp garlic powder + ½ tsp onion powder

1 cup diced English cucumber or green bell pepper

¼ cup sweet corn kernels

1 oz shredded Monterey Jack cheese

Toppings: Extra avocado slices, fresh cilantro, lime wheels, 2 Tbsp Greek yogurt

Instructions
In a blender, combine the cottage cheese, ¼ avocado, cilantro leaves, and lime juice. Blend until you have a smooth, vibrant green herb cream.

Mix the green avocado cream with the shredded chicken, garlic powder, onion powder, salt, and pepper.

Fold in the crisp diced cucumber (or pepper) and sweet corn.

Divide into 2 square glass containers, layer with Monterey Jack cheese, and heat briefly until the cheese layer is soft and stringy.

Decorate with your remaining avocado slices, fresh cilantro sprigs, a dollop of Greek yogurt, and a lime wheel.

Per serving (approx.)
~410–465 kcal | ~43–48g protein | ~15–21g carbs | ~16–19g fat

High Protein Creamy Chipotle Lime Taco Chicken Bowls 🌶️🥑

Ingredients (serves 2)
1 cup low-fat cottage cheese, blended smooth

4 Tbsp thick chipotle salsa

4–6 oz cooked shredded chicken

1 Tbsp taco seasoning

1 cup diced red and yellow bell peppers

¼ cup black beans, drained and rinsed

1 oz shredded Colby Jack cheese

Toppings: cilantro, lime wheels, ½ avocado (sliced), 2 Tbsp sour cream or Greek yogurt

How to Make it
Blend cottage cheese and chipotle salsa together until a smooth, pastel-orange sauce forms. Mix with the shredded chicken and taco seasoning. Fold in the diced bell peppers and black beans. Divide the mixture evenly into 2 clear glass bowls, blanket with Colby Jack cheese, and heat until melted and bubbly. Finish with avocado slices, cilantro, and a sharp squeeze of fresh lime juice.

Per serving (approx.)
~425–480 kcal | ~44–49g protein | ~18–25g carbs | ~17–21g fat

🍳🥖 HIGH-PROTEIN COTTAGE CHEESE SOURDOUGH TOAST

Creamy, fluffy, and packed with protein — this easy breakfast takes less than 10 minutes and keeps you full for hours. 7 minutes.

⏱️ Time:
Prep Time: 2 minutes | Cook Time: 5 minutes | Total Time: 7 minutes
🍽️ Servings: 1

🛒 Ingredients:
• 2 large eggs
• 1 egg white
• 100g fat-free cottage cheese
• 50g sourdough bread (about 2 small slices)
• Salt and black pepper, to taste
• Optional: chives, parsley, chili flakes, or everything bagel seasoning

👩‍🍳 Instructions:
1. Crack eggs and egg white into a bowl. Season with salt and pepper. Whisk until combined.
2. Heat a nonstick skillet over medium heat. Pour in eggs and gently scramble until almost set.
3. Add cottage cheese and fold into eggs. Cook for 1-2 more minutes until warm and creamy.
4. While eggs cook, toast sourdough until golden and crisp.
5. Spoon cottage cheese egg mixture over toasted sourdough.
6. Finish with your favorite toppings — chives, parsley, chili flakes, or everything bagel seasoning.

Notes:
- For extra flavor, top with sliced tomatoes, avocado, or a drizzle of hot honey.
- Use full-fat cottage cheese for a creamier texture.
- Store any leftover egg mixture in the fridge for up to 2 days.

Prep Time: 2 minutes | Cook Time: 5 minutes | Total Time: 7 minutes | Yield: 1 serving

💪 Approximate Macros:
Calories: 285 | Protein: 27g | Carbohydrates: 25g | Fat: 10g

Body composition ~
All of these are a 160lb female.
This is PROOF that lifting correctly and enough days a week WITH consistent correct nutrition matters to how your body composition developes.

D!cking around guessing nutrition, not always following, using "busy" as a reason all affect our composition.

Refusing to lift enough days a week also does.

Your body tells us exactly what you're doing and not doing just by looking at ya. You want to never care about the scale again?
Lift 4-5 days a week for 30 mins and get real help from a nutrition expert and stop guessing...and if you ARE working with one start frickin listening and stop the "busy" sorta doing it attitude. Undermuscled=soft.
Under nourished=soft
Cardio only=soft and same lumps/bumps

I weigh 160lbs. I do NOT look like I do. That's the beauty of nutrition and lifting right.

It all is up to you and your consistent 7 days of commitment to yourself.
Your workout does not change you. It's the OTHER 23 hours outside the gym that does and the reason why most fail.

Get busy or stay soft. Decision is yours.

Wed has multiple bikes open tomorrow.
It's important to keep your reservations. Plan your extra curriculars after your commitments

CoreFlex-Sculpt this morning 11:30-12:15pm has openings.
$15 drop in.

You will love it and feel it!
Text me by 10:30am if you are joining us.