ONLINE COACHING AVAILABLE ✅https://form.typeform.com/to/VWomPNkU
Private training studio- Personal Trainer/Nutritionist with 20+ years of experience.
04/13/2026
Lunch meal prep made easy!! Keep it simple. Don’t over complicate it. The secret to weight loss, maintenance or bulking is consistency. Don’t drastically change your meals week to week. Give your body a chance to adapt. Sometimes food needs to serve a purpose and not necessarily taste delicious…🤷♂️
Make a plan and stick to it no matter what.
You got this!!
Two versions of Bulgarian split squats…I know, everybody’s favorite🤦♂️
I would separate these two exercises to focus on quads first and then glutes second. Do 3 to 4 sets with posture straight up to hit the quads and then 3 to 4 sets leaning forward, driving the back leg down and back to hit those glutes.
I know they suck, but they are amazing for leg development. Give them a go.🦵
Bicep development does not need to be complicated. The biceps only need two main exercises to help the grow. Hammer curl, with the hand in a “neutral” position working the outer portion of the bicep and the traditional bicep curl, with the hand in the “supinated” position with palms facing up, working on the main portion of the bicep!💪
Let’s grow those biceps!!
The seated dumbbell calf raise is a good alternative to a seated calf raise machine or standing calf raise machine. 🦵🦵
Here’s an overview of the exercise:
Setup: Sit on a flat bench with your feet shoulder width apart. Place the balls of your feet on the ground and rest the dumbbells on your thighs, just behind your knees.
Starting position: Let your heels hang off the floor.
Movement: Slowly raise your heels as high as possible, squeezing your calves at the top. Hold for a count.
Return: Slowly lower your heels back to the starting position.
Give these a try!!
Do not work your butt off in the gym to just sabotage your workout by eating, like crap! The old saying goes, you cannot out work bad nutrition! Put as much time and effort into your nutrition as you do your work out, and I guarantee you will see amazing results!!
This weeks lunch meal prep!!
Keep it simple to not overwhelm yourself. This will help you stay on track while meeting your lunch macros.
Each container includes white rice with ground beef.
Each container includes:
50g of Protein 🥩
700 Calories 💪
40g Carbs 👍
Meal prepping means crushing your fitness goals!! Let’s go!
Online coaching available!! Link in bio💪
The 1% Principle: Instead of a massive overhaul, aim to improve by just 1% each workout—such as doing one more rep or adding a tiny amount of weight. Susana has adapted to this principal over a period of time and has reaped the benefits in a big way! She has gained lean muscle while her strength has gone through the roof!! Kicking ass! 💪
Anyone else doing back on Valentine’s Day?? Don’t neglect that back!! Time to do work💪
The lost art of re-racking your dumbells!!
You too can bring back proper gym etiquette 🤪 Be respectful to others…put the gym equipment back were it belongs. 🙏
Having a hard time connecting with your lower lats?
To develop your lower lats, focus on exercises that keep your elbows tucked in and pull towards your hips, using grips like underhand or neutral, and emphasizing scapular depression (pulling shoulders down) to target those downward-running fibers, with movements like reverse-grip lat pulldowns, low cable rows, dumbbell rows to the hip, and straight-arm pulldowns being very effective.
Here are two of my new favorites💪 Give them a go!
01/31/2026
❇️Did you know that your physique goals are achieved by 70% nutrition and by 30% exercise??
✅Think about it 🤔 You workout 1hr a day...what you consume the rest of the day is what sets you up for success or failure.
✅Whether you are wanting to slim down or build lean muscles mass, proper nutrition is key💥
❇️Here are a few helpful tips to keep your nutrition on track each day💥
1️⃣ Do not starve yourself!!
✔️Your body needs food, even if your meals are small and spread throughout the day...you need to eat.
2️⃣Eat with a purpose!!
✔️Don’t just eat because you’re hungry or because you think you have to. Yes being hungry is a good reason to eat, but just eating whatever you can find at home is the worst you can do! Ask yourself, why am I eating these foods...what benefits are they providing my body??
3️⃣ Stay clear of processed foods💥
✔️ Buying processed foods (most known as fast food) can lead to eating more than the recommended amounts of sugar, salt and fat as you may not be aware of how much has been added to the food you are eating. These foods can also be higher in calories due to the high amounts of added sugar or fat in them.
4️⃣Prep your meals!!
✔️Find what a healthy balance of foods is for your physique goals and stick to them. A good way to do that is to find out what your body’s macronutrients are. Macros are the healthy balance of the right proteins, carbs and healthy fats your body will need to achieve your goals!!
The more you get involved with the cooking and preparation of your weekly food, the more conscious you will be about what healthy foods you should be putting in your body.
All of these small but significant things will have a huge effect on your physique 💪🤘🙌
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