Build Your Fit

Protein yogurt bark 😋 Such a yummy snack!

Ingredients:
•2, 5.3oz containers of Greek nonfat yogurt (I used raspberry)
•1 tsp maple almond butter
•1 scoop vanilla ice cream protein powder
•1 tsp water
•1/4 cup frozen or fresh blueberries
•1/4 cup frozen or fresh pomegranate
•1/2 of a Hershey’s chocolate bar

Directions:
•Mix yogurt, water & protein in a bowl
•Spread the mixture on parchment paper on a baking sheet in an even layer
•Add toppings
•Freeze overnight

I cut it into 8 pieces!

Macros for 1 piece of bark:
67 cals
7g protein
8g carbs
1g fat

Mitch’s incredible progress so far 🙌🏼 we’re not done yet but I couldn’t wait to share!

Mitch has been online training with me since April of last year- we started out in a calorie deficit to lose some fat mass and eventually started bulking.

He started out at
•204lbs
•20% body fat (men should sit between 10-20%)
•41lbs of fat mass
•92lbs of muscle mass

Currently, after bulking, he’s sitting at
•209lbs
•11% body fat
•24lbs of fat mass
•105lbs of muscle mass

It’s very obvious that Mitch has been incredibly consistent in not only his online training program but his macro plan as well. I am extremely proud of his hard work and can’t wait to see how the summer shred goes 💪🏼

Let’s talk about some ways to stay on track⬇️

•Start by creating goals for yourself. Start out with small ones to check off each week/month, even something as simple as tracking your meals everyday or getting to the gym 3x a week. Any little goal you can check off will help you feel so much more accomplished and keep you on track.

•I can’t stress this one enough‼️Track your calories!!! Don’t wait until the end of the day to track your intake- if you’ve already exceeded your macros, there’s nothing you’ll be able to do about it at that point. Plan out your meals ahead of time, and/or track as you go. It’s tedious but it makes all the difference. If you’re trying to lose and you’re not in a deficit, or if you’re trying to gain and you’re not in a surplus, you’re not really gonna go anywhere 🤷🏽‍♀️ Your diet is everything!

•Keep your protein intake high. You should aim for at the minimum 1g of protein per 1lb of lean body mass or 1g per 1lb of body weight. When it comes to building muscle, if you’re not fueling your body properly your progress is going to be a hell of a lot slower compared to someone who’s on top of their game.

•Recovery is just as important as training. Give your body rest when it’s asking for it. Get at least 8 hours of sleep every night and be careful not to overtrain.

•Aim for a gallon of water each day. When you’re not getting enough, your metabolism slows down. Cut out the soda and steer clear of other high sugar drinks.

•Hold yourself accountable. If you’re putting in little effort, expect little results. Start by taking steps one at a time and gradually add on as you go so you don’t get overwhelmed.

Message me to get started on your own life changing results 💪🏼

New 10 week challenge for anyone to join- new and current clients! We will start the week of July 31st and end the week of October 2nd. You’ll have until Monday, July 31st to join!

Requirements:
•3x per week of in-person training
•1 day training on your own through my online training app
•Strict macro tracking & you must send me your intake summary at the end of each week
•Pre & post challenge InBody scan at

All training programming (including the 1 day on your own) and macro plans will be provided by me. The winner of the challenge will receive a 90 minute massage by ($170 value) and a $100 gift card to the athletic apparel shop of your choice!

The stakes are high and my schedule will fill up quickly, so schedule out your 3 weekly sessions as far in advance as you can. Message me to join! 💪🏼💪🏼