Eat and Move for Life

When clients are with you for the long haul 🥹 bragging on my girl Brandi who is more than 50lbs down on the scale and way more than 50lbs stronger on her lifts.
This is what I call a true lifestyle transformation. From an entire year of nutrition coaching in 2021 to lifting with me 1-2x every week since + bootcamps, 4 years later she’s still walking around with the results she’s werked for.
Results earned and kept through consistent reps in the kitchen and gym, she knows how to Eat & Move for Life 🍍

10 years of lessons from a decade long lifter & life long learner ⚡️

1. tap today train tomorrow 🤪 aka listen to your body. Be in for the long haul, aim to move as pain free as possible & do what you can growing stronger.

2. Mind muscle connection is real. Connect to your body vs trying to escape it.

3. The warm up IS apart of the workout

4. The long term goal is strength & sustainability for life. Short term goals keep you engaged for the long haul.

5. Muscle mass & mobility are lifetime difference makers.

6. Strength is the cup that houses all abilities

7. Movement is medicine, healing & therapy

8. Food is FUEL

9. You CAN accomplish your goals if you’re willing to werk & sacrifice for them

10. “I GET to workout” makes all the mental difference

Wants and desires come from lacking something, someone, someplace, or some time. When we arrive at a place to create from, we no longer need anything, because the lack and emptiness from which we desired those things has been eliminated – replaced by feelings of oneness and coherence.

This is the beginning of true unconditional love. We feel such a sense of joy and awe for life – so balanced, so whole, and so free from anything outside of us.

Now through April 30, save 20% off every Blessing of the Energy Centers meditation. https://bit.ly/3Q7hMRZ

Changing your habits through your thoughts - emotions - beliefs to get those behavior changes that stick 💪🏽🍍

An idea worth considering today. ⁠
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My colorful drink queen Jess is a whole VIBE 💖 She is the reigning 1st place winner from our first ever cash prize challenge at Fitwerks and she’s only continued on with her growth and progress through our Fitwerks programs.

has been on the bootcamp floor since 2021 but it wasn’t until May 2023 she leveled up with some 1:1 personal training to improve her form and help with reoccurring knee pain she was living with. After a few sessions where we broke down her main movements patterns (squat, hinge, pushing) she leveled up again with me as her nutrition coach for the summer challenge last year.

She won first place and $1,500 during our 6-week challenge where her results were:
Losing 15.1 pounds
Losing 4.9% body fat
And 13 inches

Since then, I’ve been able to train her weekly in Upper Body Small Group Strength Training and she’s joined . Working hard on the whole package while she continues to improve her nutrition through our challenges.

Her results recipe includes:
*1:1 personal training
*2x per week Strength training
*Bootcamps
*Nutrition Coaching + FITWERKS’s challenges

I know a place where you can get the whole package 😉👋🏽

Ask me about Nutrition coaching or our strength training programs 💪🏽

STAY THRIVING something I say often
& something that cannot be done if we’re staying thirsty 💦😛

Stay thriving means through all your healthy habits.
🍍Food
💪🏽Fitness
🧠Mindset.
💦Water
😴Sleep
🦁Recovery.

your health journey might seem like a lot or overwhelming, but it’s really the basic necessities of life. Once you know them, focus on them.

Something easy to start with today that can make a positive impactful difference everyday —- is drinking more water.

Easy water hacks —

💦 aim for a specific amount. 80oz is a great place to start.

💦 always have water with you. Carry your fav cup. Have a specific cup for at work. Gallon jug. The outside doesn’t matter as long as you’re sipping that H20. Keep it filled and within reach.

💦 Take your supps. Supplements don’t work unless you do (through your food & fitness habits). If you have the biggest dial moving habits in check, an added benefit besides the supps them selves are that you’ll be drinking more water.

Recovery from labs is my favorite way to increase my water intake and increase my recovery from hard training sessions 💪🏽🦁 (link in bio)

Stay thriving, stay consistent. You got this 🫶🏼

Swipe for RECIPE & macros 😋

PROTEIN is one of the biggest difference makers you can incorporate to your lifestyle with your food.

The amount of protein you need to eat whether you’re an athlete or an aging human is probably more than you think and maybe even more than you can eat right now (simply because you may not be accustomed to eating so much healthy whole food YET).

It’s already important and it becomes even more important the longer we’re walking around (or running around) in our bodies.

IMPORTANCE OF PROTEIN:

•building block of life
•cell repair, tissue repair
•builds and repairs muscle
•assists with metabolism/energy
•defends the body against disease

LEAN PROTEIN SOURCES:
🐓 chicken breast
🦬bison burger
🦌 Version
🦃 Lean turkey breast
🥩 Ground beef 96/4
🍣 white fish & tuna
🥚 Egg whites
🧀 0% cottage cheese
🍦0% greek yogurt
🦁 protein powder (link in bio!)

What’s your favorite protein source? I love my eggs, beef, cottage cheese, yogurts and shakes!

Meet Ryan Dawkins — you saw his wife’s testimony last month .

Story time: I actually heard about Ryan a good year before him and Maddy actually joined Fitwerks. His long time friends who have been long time clients at Fitwerks invited them to come try it out for a while. I knew Ryan had goals of wanting to do bjj but wanted to be in shape first. When I finally did get to meet Ryan, and then work with him beyond the bootcamp floor on his nutrition, I was surprised to hear his goals in our first meeting. He wanted to be at 200lbs and have a healthy BMI. Basically, he had basic health goals. Using the InBody like I do with all my clients we discussed what could be possible. 180-190lbs with a little more than a years werk of consistency and an overhaul of his lifestyle. Aka he if was willing to learn to he could do it.

At first he didn’t think those goals were possible. As the months went on and Ryan showed up to his healthy habits, one bite and rep at a time, he started to believe.
With every InBody scan, with every bootcamp he was proving to himself through his actions what he could accomplish.

We did 12 weeks of 1:1 training and then he joined barbell club. Months before our contract time was up in September 2023 (we had 1 meeting and he was all in for 1 years worth of time, commitment and daily nutrition guidance & accountability) he reached his “goal” and was ready to set new ones. This time, PRs in lifting and a future with bjj COMPETITIONS.

It’s been an honor and my daily pleasure (his check ins always make me laugh) to see not only what he has accomplished but just to know him.
& I know everyone that gets to work out with him on the turf, in barbell and on the mats feel the same. Genuine guy with a genuine soul AND SOME BADASS RESULTS 👏🏼🔥

another fit mama babe alert 😍

I’ve been able to coach Andi for 5 YEARS now. On the bootcamp floor. Through almost every challenge she’s done at Fitwerks (at least 8 with me). And now every week on Tuesdays for her upper body strength gains 💪🏽

Starting stats in 2019 ➡️ Today
Weight (lb): 170 ➡️ 161
Muscle Mass (lb): 59.3 ➡️ 70.5
Body fat (lb): 63.1 ➡️ 35.9
BF%: 36.9 ➡️ 22.3
Bench Press (lbs): 65 ➡️ 110

I’ve witnessed her overcoming not only injuries (some that have required surgery) but come back even stronger through every. Single. Set back.

Kids in the house ↔️out of the house, she’s getting everyone (including her fit hubby) to the gym.
Displaced from her home while she’s building her dream one for almost a year? She’s still getting into the gym.
A shoulder injury that caused her to not have full ROM for mooontthhsss preventing her from over head pressing for a while? She’s STILL showing up to her strength day + bootcamps doing what she CAN (never focused on what she couldn’t do in that moment)
+ getting the extra care she needed (Chiro, massages, rehab/mobility) until she finally got her range back + can now over head press again.

I’ve watched as Andi gives up alcohol for a greater goal. Zeros in on her nutrition for months at a time and then continues on to maintain her results earned from hard werk done in challenges. Creates healthier habits every time we werk together and continues to glow up. Not to mention, she loooveees to push me on top of our already #120 sled 😉

Excited to see what she does with our next round of daily accountability & nutrition
Coaching while she continues getting stronger week after week 😤

Andi’s results recipe includes:
⚙️ 5 years of bootcamps
🍍 8-10 FW challenges. 8 nutrition coaching rounds with me.
💪🏽 1 year lifting 1x per week with me upper body focused
🍑 most recently getting into 1x per week , lower body and core strength training with