Fitness by Amy Jo

I cannot even put into words how proud I am of my friend & client, Crystal Bryant. Her passion for learning more about health and wellness has paid off and hopefully (soon) she will be a colleague in the fitness industry. What an amazing testimony showing what dedication, perseverance, and consistency can do. Simply amazing.

Before: Sept 27, 2020
After: Sept 28, 2021

Let’s goooo! Kelsie has been working with me for the last 3 months and even with an injury and modifications to her workouts, is dropping fat like crazy! Proud of you! 👏🏻 🔥

Start ‘em young. Here’s our 10 year old working on strength & balance doing disk squats.

Did you know there are high protein alternatives to sweet treats? From pudding, ice cream, cookies, and shakes to grab and go options. What’s your favorite?

🍓🥑🥚Enough said. 🫑🫐🥙

Shout out to Jen for making huge changes to her physique in less than a month following her customized meal plan and training program.
Find yourself a coach/nutritionist who listens to what YOU want to eat, what style of training YOU prefer, and designs programs for a lifestyle change. No cutting out food, no starvation, no bars/shakes only diets.



Email 📧 [email protected] for a trainer/coach with proven results.


🇨🇱

Client spotlight 📢📢 Crystal B 🚨🚨
I am beyond happy and blessed to a be a part of this lovely lady’s fitness journey. While 2020 was a rough year for most, Crystal set her sights on achieving a new goal and I’m extremely proud of her.

2021 is going to bring even more achievement and success!




💪 ❤️

Client spotlight on this dynamic husband and wife duo!
J & M are down -13lbs and -7lbs the first 2 weeks following their customized meal plans and training programs.

They are losing body fat and water retention by following a meal plan that is balanced with carbs (yes!), protein, and fat to match their activity level of 4 workouts each week lasting 30-60 minutes.

The scale can fluctuate due to stress, hormones, gut health, and food intake above maintenance as well as our macronutrients in our food selections not matching our activity level. Stress can increase the hormones cortisol and aldosterone. Cortisol can promote overeating and weight gain as it directly influences water retention in the body, while aldosterone can signal the body to retain sodium leading to water retention (water follows salt).

Experts assert that high cortisol and chronic stress are predictive for future weight gain (Chao et al., 2018). The good news? Exercising is a great way to decrease stress and promote fat loss!

References:
Chao, A. M., Jastreboff, A. M., White, M. A., Grilo, C. M., & Sinha, R. (n.d.). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. PubMed Central. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC537349Trainer

Try this Turkey Avocado Wrap as a quick, snack option instead of grabbing a protein bar or shake which can leave you hungry or hangry for the next meal!

Try these 6 Must-Try exercises and if you’re ready for a little bit more work, try the progression. You got this!

💪

A sweet treat + caffeine ☕️🔋⚡️. This bad boy gets me all kinds of amped up without adding a ton of sugar. At 215 calories and a 2:1 ratio of protein to carbs, it’s delicious!
Recipe below ⬇️:

Note: You can use Walden Farms 0 cal caramel sauce to ⤵️28 cals and cut the whipped cream out, reducing the shake to 167 calories.

🔹 1 cup brewed coffee
🔹 1 scoop MusclePharm chocolate milk
protein powder
🔹 1 tb Zero Sugar hazelnut creamer
🔹 1 tsp caramel sauce + 1/2 tsp to drizzle
🔹 1/4 tsp sea salt
🔹 3/4 cup ice
🔹 2tb sugar free whipped cream
Blend and enjoy!

Sometimes we get busy and only have 10 minutes to ourselves. Use that time for this quick, no-equipment-necessary workout targeting your glutes and core!