Prosper Personal Training and Nutrition

Know your numbers! 📈
I had a DEXA scan yesterday and I love comparing year to year! I recommend this to anyone who wants to take the guess work out of it and ensure they aren’t losing muscle mass and bone density as they age, or eating way less than their body needs to function. A great way to keep yourself in check!💪
The scan shows important markers like
✅ Bone Density
✅ % Lean Muscle Mass
✅ % Body Fat
✅ Visceral Fat
✅ Resting Metabolic Rate

If you have any questions about the one that I chose or what to do with the results, definitely reach out!❤️

The good news is, if you don’t like what you see, all of these numbers can be changed with Strength Training and Nutrition. 💪 🍎

✨Teen Approved, super fast and easy!!🙌
✨High Protein, low cal baked fajita shrimp

-4 oz (7-8 🍤 )gives 22 g of protein with only 90 cal!

-thaw in the fridge overnight, rinse and pat dry, spray with avocado oil, sprinkle with chicken taco seasoning, bake at 400° for 15 minutes 🤩

- I eat this with brown rice and veggies, but SO many options with this as a base!!

Blueberry Protein Packed Pancakes🫐🥞Honestly surprised how great these tasted!
I use for post training to recover and rebuild💪
*Carbs-35g
*Protein-24g
*Fat-9.5g
*1/4 cup Kodiak pancake mix of choice (I like cinnamon oat)
*1/4 cup Liquid Egg Whites
*1/3 cup Greek Yogurt (plus a tbsp or two)
*85 g Blueberries
*optional - one packet of Splenda to sweeten up
Mix together to a thick consistency. I had to add a bit more pancake mix.
Add topping of choice. Peanut butter and Keto syrup for me!

A teen athlete pre-practice or pre-training staple in our house! Easy to digest, keeps them fueled! Give at least an hour between eating and training!
High Protein Yogurt Parfaits
170g vanilla Greek yogurt
50g blueberries
15g protein granola
Drizzle of honey
Macro breakdown
25g carbs, 20g protein, 2g fat

Giving my Middle School/ High School Endurance program a test drive 🏃‍♀️😅
3-4 days a week (one day off tread) 30-40min
✅ Hills
✅ Sprint Intervals
✅ Flat road
No matter your sport or how bad ass your kid thinks they are 😆 there’s always room for improvement when it comes to stamina!
Shoot me a message for deets 💪

💥Importance of Unilateral Training💥
(Working single arm or single leg)
✅ Helps correct muscle imbalances
✅ Improves balance
✅ Utilizes core muscles
✅ Avoids dominate side overuse injuries
✅ Facilitates rehab

SO many benefits to working out with a buddy!
✅ Accountability
✅ Motivation
✅ Makes working out fun
✅ Usually push a lil harder
✅ Stress relief
✅ Easier on the budget
My girls have been killing it week after week!!💪

Can’t go wrong with this nutrient dense meal!! If you have picky eaters, just toss the chicken in a tortilla with some cheese and add some produce!!

Kids are back in their routines, are you back in yours? If ya need a little direction, reach out! 💪
⚡️In-home resistance training program design utilizing your equipment
⚡️One-on-one and small group training in the Prosper area, your gym or mine

⚡️OBSESSED 🤩 with my new wall mounted dual cable cross system from Torque Fitness
⚡️Training back at the intensity I wanted has been a challenge for me in my home gym.. not anymore 💪💪 I can go HEAVY without losing my grip or straining my low back 😁
⚡️Throw in a cable low row to your upper day! Hits multiple muscles and challenges the core for an added bonus 👌

Shoutout to Crunch Fitness for the 7 day pass while I’m in Norman for ⚾️
Whether you’re traveling for work or sports, I promise you every city has a gym! Stay consistent, and ask for a pass💪