Momshell Method Fitness, LLC

Struggling to stay on track with food on the weekends?

Here’s the thing — you don’t have to skip the fun to make progress.

➡️ You just need a strategy. ⬅️

Here are 6 food tips you can use this weekend:
🥗 First plate rule: load ½ with protein & veggies
🍳 High-protein breakfast to anchor your day
🥬 Volume foods: big salads, veggies, soups
⏰ Don’t skip meals before the party
👥 Focus on the people, not just the food
🍰 Pick your worth-it moment: enjoy the one thing you actually love & skip the rest

Our Momshell clients use these exact tips to enjoy their lives and keep seeing results — no more starting over every Monday.

🎯 Comment below — which one are you trying this weekend? 👇

✨ Feel like you’re “good” all week… then blow it every weekend?

That’s called the all-or-nothing trap.

Here’s how it goes:
✅ Monday–Friday: on track, eating clean, hitting your goals
🍷 Friday night: “Eh, I already slipped… might as well enjoy myself”
😩 Monday: guilt, bloat, frustration… starting over.

Sound familiar?

Here’s the truth: you don’t have to be perfect to see progress.

Our Momshell clients don’t live in the all-or-nothing mindset — they see results by staying consistent with a few simple habits, even on weekends.

Here are 3 easy ways to break the cycle:
🥤 Drink your water (aim for 80oz)
🥩 Prioritize protein at every meal
🚶‍♀️ Move your body — even just a 20–30 minute walk

Every small choice you make this weekend matters. You’ll thank yourself Monday morning.

🎯 Comment below: what ONE habit will you commit to this weekend? 👇

✨ Wanna make $50? 💸 Just for being that friend who spills the tea? 👀

It’s literally this easy:
👯‍♀️ Tell your girlfriends about us — share our group, workouts, recipes, or tips.
📲 Post about us & tag us so we can see it.
💪 When your friend joins one of our programs, YOU get paid. Like… $50 cash.

So go on…
Be that friend. 😉
Share the love, tag us, and start racking up your side hustle today!

✨ Work hard all week… then blow it on the weekend?

You’re not alone.

For so many women:
➡️ Monday–Friday: on track, motivated, making progress
➡️ Friday night–Sunday: overeating, drinking, skipping workouts
➡️ Monday: guilt, bloat, and feeling like you’re starting over… again.

Here’s the good news:
You don’t have to choose between enjoying life and seeing results.

Over the next week, we’ll show you how to:
✅ Enjoy events without guilt
✅ Break the “all or nothing” weekend trap
✅ Set yourself up for success before parties & dinners
✅ Bounce back fast if you overdo it
✅ Keep making progress — no starting over required

🎯 You deserve results AND a life you love.

👇 Comment below — what’s the hardest part about weekends for you? Food? Drinks? Lack of structure?

🖤 Stay tuned — tomorrow we’re breaking down the #1 mindset shift you need to stop sabotaging your weekends.

✨ Huge congratulations to all of our incredible athletes who took the stage at the Indy Supershow! You brought the energy, the grit, and the sparkle — and we couldn’t be more proud of you! 💪🔥

We also want to EXCESSIVELY thank (because one thank you just isn’t enough 😉):
👏 Jamie Sterling — for promoting such a seamless, top-notch show
👏 Indy NPC & IFBB Bodybuilding — for giving athletes an amazing stage to showcase their hard work
👏 Olympia Tan — for making everyone shine
👏 Le Bou Beauty — for the glam that turned heads

Y’all made this experience unforgettable. Until next time — keep crushing it on and off the stage! 🖤✨



tanning

Let’s talk alcohol + fat loss goals — because it’s the 4th of July and I know the seltzers are already chillin’ in the cooler. 🇺🇸🍹

The truth? YES, you can enjoy a drink and still make progress…

Buuut here’s what you should know:
🔻 Alcohol slows down fat burning (your body has to process it first)
🔻 It messes with sleep, which affects hunger and recovery
🔻 It increases cravings (ever get snacky after 2 drinks? Yeah, same)

Here’s how we help our clients keep things in check without missing out:
✅ Eat a balanced meal before drinking (protein + fiber is your BFF)
✅ Alternate drinks with water
✅ Pick one: drinks or dessert
✅ No guilt if you indulge — just hop back in the next day

Want a festive drink without the extra calories? Try my Watermelon Mint Mocktail — it’s refreshing, delicious, and totally hangover-free. 😉🍉

Swipe for the recipe!

Still buzzing from an amazing weekend at the NPC Midwest MO State Championships! 💥 So proud of our athletes who brought their best to the stage and represented Momshell with grit, grace, and confidence. 🖤💪

Big thanks to Jack and Ann Titone with NPC IFBB Midwest & Brett Becker for putting on such a well-run, high-energy event. We’re grateful for all the time and effort that goes into making show day such a great experience.

And another big thank you to Courtney Malcic for the amazing ✨glam✨ for our athletes!! 💄💋

This sport takes serious dedication, and every step on that stage is the result of months of hard work, sacrifice, and discipline. We’re beyond proud of our team and can’t wait to see what’s next!! 🔥

Heading to a BBQ this week? These 4th of July appetizers are high in protein, crowd-pleasers, and coach-approved. 😎🎇

4 Easy Make-Ahead Ideas

🔹Red, White & Blue Skewers: Mozzarella balls + cherry tomatoes + blueberries + basil

🔹Greek Yogurt Ranch Dip with veggie dippers (use a ranch seasoning packet + plain Greek yogurt)

🔹Air Fryer Chicken Bites with buffalo or BBQ dip

🔹Mini Pepper Nachos: Halved baby bell peppers loaded with ground turkey, cheese & salsa

💥Bonus: These also make great meal-prep snacks the rest of the week.

✨GOOD LUCK, MOMSHELLS!✨

This weekend, our powerhouse athletes are hitting the stage at the Missouri State Championships and the Indy Supershow, and we couldn’t be more proud! 💪👙🔥

Every rep, every meal prep, every early morning cardio session—it’s all led to this moment. You’ve already won by showing up with grit, grace, and unstoppable determination. Now it’s time to SHINE. 💫

No matter the outcome, you’re already champions in our eyes. Go bring that stage presence, confidence, and Momshell energy to life!

Drop them some love in the comments 👇 and let’s cheer our girls on all the way to the top! 🏆💖

So proud of our fit model beauty, Jen! ✨

She hit the stage at the NPC Nutrithority Mile High Showdown and brought elegance, confidence, and strength in every pose. 💪👑

🏆 3rd Fit Model Masters 40+
🏅 4th Fit Model Masters 35+
🎖 5th Fit Model Open C

Jen—you lit up that stage! Your hard work, grace, and commitment to this process absolutely showed. Can’t wait to see what you do next! 💖👏

Coached by Gillian ✨

SHE DID THAT! 🔥✨
Huge congrats to our stunning fit model athlete Natalie Hershberger who crushed it at NPC Duel of Champions! 🏆💪

🥇 1st Fit Model Novice Masters 40+
🥇 1st Fit Model Open C
🥈 2nd Fit Model Novice B
🥈 2nd Fit Model Masters 40+

Natalie brought elegance, poise, and strength to the stage—and looked absolutely incredible doing it. We are so proud of your hard work and dedication, and can’t wait to see what’s next for you! 👑👏

Drop her some love in the comments! 💖

Coached by Mandy Rochon

🏆 Client Spotlight: Amber Jarozewski 🏆
35 pounds down. 15%+ body fat gone. ZERO muscle lost. 👏🔥

Amber brought her absolute best to the stage at the NPC Duel of Champions and walked away with:
🥇 1st Bikini Novice D
🥇 1st Bikini True Novice A
🥈 2nd Bikini Masters 35+
🥈 2nd Bikini Open D

This was her first prep and she crushed every single category — both on stage and behind the scenes. Her dedication, discipline, and trust in the process paid off big time.

Proud coach moment for Mandy — and the whole Momshell team is cheering you on, Amber! 💪👙