One of my clients biggest complaints is trying fit breakfast in a busy schedule. These are such an easy make and can eat them left over. They’re even toddler approved ✔️
Ingredients:
1 cup of blended cottage cheese
1 cup of flour
2 teaspoons of baking powder
1/2 teaspoon of salt
1 egg
Mix all ingredients, divide into 4 even pieces, (use flour on your hands and cutting board if it feels sticky), roll your dough into “ropes” and join them together onto your pan, top with egg wash and desired toppings - I used everything bagel seasoning!
#Breakfast #fitness #cottagecheese
The top mistake I see as a trainer in RDLs:
*NOT keeping a neutral neck
This will put unnecessary stress on your neck
*NOT keeping the weight close to your shins
This will put unnecessary stress on your low back
Both could result in injury!
Instead: let your neck follow your body - do not watch yourself in the mirror. (I know it’s tough, y’all are cute)
& let the weight skim your shins keeping it tight to your body đź’Ą
#RDL #personaltrainer #fitness #mom
Learning that simple choices like eating more whole foods can really change how you feel every day.
Less processed. More nourished.
Simple choices = powerful results. 🌱
We eat about 75% whole foods in our house
(I buy our meat from a local butcher)
#personaltrainer #fitness #grocerytrip
Happy Mother’s Day to all my mommas 🫶🏻
Raising two little girls who get to grow up seeing strength, confidence, and self-care every day is something I’ll never take for granted. Teaching them that being healthy is powerful, moving their bodies is a privilege, and loving themselves comes first 🤍 #BlessedMom #RaisingStrongGirls
Mom pouch? Read this!
Diastasis recti = core separation 👇
It happens when your abs split down the midline (common in pregnancy), leading to a “pooch,” weakness, or doming when you sit up.
Here’s how to help:
✨ Focus on deep core + breath work
✨ Strengthen your inner core (transverse abdominis)
✨ Engage your core in lifts + daily movement
Avoid early on:
❌ Crunches/sit-ups
❌ Breath holding
❌ Any doming in your core
Something I have to remember as well: Be patient—healing takes consistency 🤍
This dinner is a staple in our house for when I have afternoon clients, great for busy mommas for a quick 15 minute prep and complete oven dinner!
Asparagus:
Wash, cut, drizzle with avocado oil and a little salt
Bake at 425 for 15 minutes
Chicken thighs:
Rinse, pat dry, drizzle with avocado oil, and season with salt, onion powder and paprika
Bake at 425 for 40 minutes (top rack)
Sweet potatoes:
To make it quicker and easier to cut I just rinse them, pop them in the microwave for about 6 minutes- cut them in half put some butter down on the pan, face them down, and bake them for 40 mins at 425 (this depends on the size of them so just check on them while cooking)
Drop biscuits:
Mix 1 1/4 cup of flour, 1 1/4 teaspoons of baking powder, 1/2 teaspoon of salt, 5 tablespoons of melted butter and 1/2 cup of milk (dairy or non)
Drop them on the pan and pop them in the oven at 425 for 10 minutes!
Quick dumbbell only lower body work out!
Save for the next time you’re in a pinch with limited time and limited equipment:
3x10 Sumo dumbbell squat
3x10 Dumbbell RDL
3x10 Reverse lunges
3x10 Dumbbell pull through
4x10 Dumbbell glute bridges
#personaltrainer #dumbbellworkout #lowerbody
Don’t find 100 ways to do a squat. Find one way to do it, then do it better, heavier, or more often. ⚡️
If you’re doing the same reps with the same weight you were using three months ago… you’re maintaining, not growing. 🛑
Progressive overload is the “secret sauce” of strength training. It’s the gradual increase of stress placed upon the body during exercise. Your muscles won’t change unless they have a reason to adapt.
How to do it (without just adding more weight):
• Increase Load: Add 5lbs to the bar.
• Increase Volume: Do an extra set or 2 more reps.
• Improve Form: Better control = more time under tension.
• Decrease Rest: Do the same work in less time.
Total work = sets x reps x weight
If the right side of that equation stays the same, your physique likely will too. Your body is an adaptation machine—give it a challenge it hasn’t seen before, and watch how it responds.
Oct 2025 6 weeks PP (75lb squat) ➡️ March 2026 (185lb squat) back on the road to a 225lb squat
Guess my max squat…
