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Melkshake Movementz, Grande Prairie, AB (2026)

02/16/2026

REPOST: - TODAY I AM OFFICIALLY 104 lbs down⬇️!
* 104 lbs down since being pregnant with twins
* 94 lbs down since 1 day PP
* 84 lbs down since 10 days PP.
This was no “quick fix”, and I am here to remind you that long term sustainable results TAKE TIME! this transformation took me just over 2 yrs.
I went through many different phases during this time, fat loss, then muscle & metabolic building, and now fat loss again. There is a lot of phases when it comes to fitness journeys it’s not just about “chasing the scale”.
Yeah it’s pretty f*ckin cool that I’m down 100lbs now, but the most important thing is the muscle I’ve put on, and the metabolism I’ve built. I am comfortably eating just over 2000 calories a day, strength training 4-5 times a week and doing minimal cardio.
I prioritize protein, steps, SLEEP, hydration, vitamins, & recovery daily. ( if your sleep, stress & recovery are s**t it doesn’t matter how much you train or eat well- everything works together)
Friendly reminder to be patient, stay consistent, and KEEP GOING! It’s not about “quick fixes”, it’s about HEALTHY long term sustainable results. Build a solid foundation & your future self will thank you.
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Also remember, every body and everybody’s journey look different, don’t compare yourself, just do YOUR very best and NEVER GIVE UP!
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PM me for custom training & meal plans 💪🏼😄💯 LFG!
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Coach Melkshake
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( I had to repost this bcuz it’s a great post but I have chosen not to show my children’s faces anymore & wanted to share this photo properly)
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12/16/2025

goes out to me & my never ending fitness transformation since having the twins.
Like I always say, transformations never “end”. They are a continuous journey of always trying to improve & better yourself.
In the last two years I have focused on pelvic floor work, then it was loosing weight ( just to feel better), then I went through a growth phase to increase muscle mass and my metabolism, and now I am going through another cut, and I’ll do one more bulk before cutting again. ( reason behind it is to continue to grow more muscle, change my physique in the necessary areas for my category and to continue to build my metabolic rate)
The importance of this post is to try to show/ educate you that fitness transformations are not about “loosing weight” or shooting for a lower # on the scale. The more muscle you have & the stronger of a metabolism you can build the more you can eat ( as you can see my body can handle so many more calories now) & the stronger you become. Stop trying to eat less & less ( you WILL crash your metabolism & hormones if you do that).
Build a strong foundation, stronger the foundation the better you will feel and the more optimal your body will function especially long term. Your future self will thank you.
Fuel = Food 🙌🏼 Eat right NOT less. 💪🏼🙌🏼💯
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Also, this sh*t takes time, stop giving up just because you don’t see what you want in a couple weeks or months. The most successful ppl are the ones that trust the process & keep sticking to the MF PLAN! Every damn day!
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PM me for custom training & meal plans, LFG! 💪🏼💯
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12/02/2025

- like I always say, everybody’s fitness journey is so unique and we have no idea what someone can be going through. Get a tissue ready for this inspiring woman’s transformation … ❤️‍🩹 😭
My beautiful client here sadly lost a baby due to an ectopic pregnancy and had partial internal bleeding, she was rushed in for emergency surgery for removal of her tube, part of her uterus, and the baby via c section… THEN still had a post surgery complication/infection and was hospitalized for over a week afterwards. As any woman would be after dealing with something as devastating as this, her mental health took a hit along with her eating / fitness goals.
But this brave/ strong mama reached out to me for help to get her health back both mentally & physically & LOOK AT HER NOW!!
Her & I both hope this helps motivate & inspire so many other woman out there who may have gone through something similar. Your not alone, your so brave & your stronger than you think. NEVER GIVE UP & keep going!
( big thank you to this beautiful mama for allowing me to share her story in hopes of helping so many others out there too) 🙏🏼❤️‍🩹💕❤️
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- Coach Melkshake
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12/01/2025

Stop comparing your chapter 1 to someone’s chapter 30!
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Building muscle takes time!
Loosing weight takes time!
Building a stronger metabolism takes time!
Changing your body composition takes time!
Whatever your goal may be…… this sh*t takes time!
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Stop giving up just because you don’t see immediate results. You didn’t become fat in a few months, you didn’t become un-fit in a few months, you get my point here. STOP giving up, STAY CONSISTENT, PUT IN THE DAMN WORK DAY AFTER DAY, & KEEP GOING!
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My starting points to now, took years to build that muscle! & change my body composition- PLUS! I also had twins inbetween there.
Plain n Simple, keep going, stick with the plan & your hard work WILL show!
Stop re-starting! Just stay the course EVERY DAMN DAY!
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- Coach Melkshake ( mama of twins ) - NO BS, keepin it real!
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***ybuilding

11/14/2025

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Some days WILL be harder than others.
There WILL be days that will test you.
It’s NOT easy, AT ALL!
This sh*t WILL test your patience.
It WILL test your strengths & weaknesses.
There WILL be days you wanna say f*ck it.
There WILL be days that test you mentally, physically & emotionally.
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There will be so many MF days……
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But I’m here to remind you, whichever day you may be having, DO NOT GIVE UP! I repeat, DO NOT GIVE UP! The harder the days are that you overcome the stronger you become both mentally & physically.
Ita in those moments of doubt that you truly become the greatest & strongest version of yourself. KEEP GOING! Greatness awaits you! You’re worth it! 💯
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- Coach Melkshake ( mama of twins) - NO BS! Keepin it real 🙌🏼💯
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11/04/2025

- So many transformations that are shared are always about loosing weight/ inches, but this transformation is a little different & I think it’s very important to share 🙌🏼💯. This is the END of my first growth/ bulk phase and as you can see the scale went up ⬆️ along with my inches. This is very normal & is extremely necessary for my goals & as females it’s important to show that it’s not always about “loosing weight”. The importance of putting on more muscle and increasing our metabolic rate is EXTREMELY important & necessary ( especially as you get older). The more muscle you have, the more you can eat, more calories burned at rest & of course the stronger & healthier you are overall.
If you focus on the scale always dropping you will drive yourself crazy, your probably loosing muscle mass and will only continue to eat less and less WHICH is not at all what the goal is.
I could go on forever about this but my point here is that, this phase was about increasing muscle mass 💪🏼 🍑 🦵🏼 ( which we clearly did) & increasing my metabolic rate which will lead to an easier cut & a stronger foundation. 🙌🏼💪🏼
As much as it can be uncomfortable sometimes to see the scale go up & your clothes fit a little different ( trust me I get it- I had my days too ask my coach 😆 🤯🤬), just remember every phase of your fitness journey plays an important role in your overall fitness journey & your body will THANK YOU for getting stronger overall. Stop shooting for a lower number & focus on a stronger body & foundation which leads to long term sustainability 🙌🏼💯💪🏼. FOOD = FUEL! Embrace every part of your journey.
As always, I’m trying to keep it as real & as raw as possible with all of you through ALL parts of my journey. ( no makeup, no filter, no special poses. Relaxed & raw first thing upon waking)
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Coach Melkshake- ( mama of twins, NO BS)
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10/16/2025

- It’s been a hot minute since I’ve posted my most recent progress / part of my journey so here it is! (pictures on the right are from today, after 2️⃣ meals and 3 L of water already too)
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Scale is up ⬆️ since my lowest drop (which was 163ish) but it’s all part of the process right now. We are continuing to build more muscle & increase metabolic rate so we have a better runway to work with going into my prep/cut.
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Feeling amazing, eating more while keeping bodyfat down as much as possible and continuing to build more muscle tissue 💪🏼🍑🦵🏼!
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Incase you needed the reminder today, You CAN do this! Fitness goals are a never ending exciting process, whether your just starting out or mid journey, trust the process and NEVER GIVE UP!
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As always, I hope this helps inspire someone today 🙏🏼🙌🏼❤️💯💪🏼 … or p**s off unhappy ppl 🤭🤣💁🏻‍♀️, either way, have an amazing day & keep kickin a$$! 😘 ✌🏼
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Coach Melkshake ( mama of twins 💕💕)
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Side note: so glad I stopped using filters 🤦🏻‍♀️🙌🏼💯
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to

10/07/2025

As your trainer/ coach….
* I don’t half ass anything!
* I’m not here to be your best friend
* I’m not here to BS you
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I’m here to guide you properly
I’m here to be real with you!
I’m here to teach you / to help you
I’m here to give you tough love when it’s necessary🤬
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A successful coach is HONEST with there clients weather it’s good or bad, that’s what ppl need in order to change & grow. I’m not here to coddle if you’re making stupid choices, I’m here to help you change old habits and create new ones.
I’m here to help you become the best version of yourself ! And I will always be open & honest about it 💯🙌🏼 If you want someone to hold your hand & give into your excuses & BS get a babysitter, if you want someone to help you become the best version of YOURSELF & change your old ways/ habits & help you crush your goals with a NO bullsh*t approach then I’m your gal 🙋🏻‍♀️ ( tough love isn’t for everyone- but it certainly gets the job done if your willing to grow!)
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You can either keep feeling sorry for yourself & make excuses, or you can own it & change! LFG 💪🏼💯!
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Coach Melkshake- No BS! keepin it real always!
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10/02/2025

goes out to my beautiful client Corina today!!
This lady is living proof that age is just a number and you can start your fitness journey at any point in life! She is 50years young & absolutely destroying her fitness goals!!
We have been working together for almost 4 months now and she is down 11 lbs and a total of 15”!!! Not to mention she is eating almost twice the amount of food now than when we started together. That’s right! MOOOORE FOOD! 🙌🏼💪🏼
I remember when we started together how hesitant she was to eat the amount of food I had on her meal plan ( which most ladies are when they see how much food I want them actually eating)- and she is proof that FOOD= FUEL! Dont be afraid of carbs & healthy fats ladies. Your bodies need it and will thank you for it! 🙌🏼💯👏🏼💪🏼 Week by week Corina trusted me & kept eating, ignored the scale and BOOM! 💥 look where she is now! I am soooo damn proud of her! Like I always say, It’s about progress not perfection.
Not to mention she does all her workouts from the comfort of her own home ( no fancy gym or equipment necessary)
Corina, you should be so damn proud of how far you have come in such a short period of time, I cannot wait to see the continued goals we smash out together!
Keep on kickin ass & inspiring others beauty! 💪🏼🙌🏼💥
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PM me for custom training and meal plans LFG!
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- Coach Melkshake 💪🏼💪🏼 ( mama of twins)
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09/22/2025

Me Vs. Me 💪🏼
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In order to build muscle ( especially the b***y) you HAVE to be in a caloric surplus for a little bit. No exceptions. Putting on muscle requires more food plain & simple.
But don’t get this confused with eating as much as you want or eating like s**t just because you’re “bulking” 🤦🏻‍♀️ ( Hense the difference between a clean bulk & a dirty bulk)
You still need to track your food and train hard. Every phase in your fitness journey has a purpose and looks a little different. Weather your building strength, putting on muscle, loosing fat, changing your body composition, building a stronger metabolism etc you still have to track your food & hit specific #”s.
Bottom line- depending on YOUR GOALS, there will be various stages throughout your journey. You CANT eat the exact same calories for your entire life ( your #”s change as your body/ metabolism/ hormones change). The only thing that doesn’t change much is the types of foods consumed and the lifts / movements you do (those stay basic & simple 🙌🏼 whole clean foods, and basic strength training 🏋️‍♀️)
One works for one person won’t work for another. Everybody & every body requires different quantities of proteins, fats & carbs. Just because “sally” eats 1400 calories a day, doesn’t mean you should be. DIFFERENT BODIES, different metabolism, different goals.
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Again, different stages require different things for EACH INDIVIDUAL! Embrace EVERY part of your fitness journey they all play a critical role in becoming a better version of yourself.
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I for example am currently in a building phase before I cut again, so embracing a little extra fluff and the scale going up right now is necessary. I know it’s not forever and part of the journey 💪🏼 not to mention how much stronger her my metabolism is getting a my lifts. MORE MUSCLE = Stronger metabolism & more calories burned at rest! 💪🏼💯
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Message me for custom training & meal plans.
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Coach Melkshake - mama of twins 💕💕
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09/16/2025

HIGH PROTEIN RICE CAKE DESSERT
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Ingredients:
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- Rice Cakes of choice
- 1 tub cool whip
- Protein Flavour of Choice ( I did vanilla)
- Dark Chocolate ( I did 85%)
- Chocolate Protein to add for choclate drizzle of desired but not necessary ( I did it to make it higher protein)
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Prep time 15 min total ( that includes 10min in freezer)
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Quick, Easy & Delicious if craving something sweet/ snacky 😋 🤤
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Watch Video for RECIPE on HOW TO make it, SAVE & ENJOY!
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Approx 13-14g Protein per rice cake, 22g Carbs, & 8g fat ( mostly from dark chocolate) ( which has a lot of health benefits for your body 💪🏼 ( a lot better for you than regular chocolate)
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09/15/2025

- Todays Insane Body Composition transformation goes out this beautiful client right here!
Ladies! Do you see why I always tell you to ignore the scale! 🙌🏼💯 This client is a perfect example of how loosing body fat and gaining muscle WILL make the scale go up ⬆️.
Her inches are drastically down, her body fat percentage is much lower and her muscle mass & strength has increased drastically! ( she’s hitting new PR”s constantly), Not to mention she also had a baby inbetween these photos! 🙌🏼💪🏼 that’s right! We focused on eating properly and continuing to strength train prior, during and after and LOOK at these insane changes!!
You NEED to be patient and consistent when it comes to a complete body composition change. Like I said we worked together before her pregnancy, during and after, she never stopped following the plan & focusing on FOOD! ( food = fuel like I always say)
If you needed a sign to keep going this is it! Stick with it, stay patient, be consistent & IGNORE THAT MF SCALE it’s always gonna fluctuate in all stages of your journey.
Big Congratulations to this Boss Babe right here! So damn proud of you mama, Keep up the outstanding work!! 💪🏼🙌🏼🔥💯 True inspiration right here!
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PM me for custom training & meal plans LFG!
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Coach Melkshake ( mama of twins💕)
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Melkshake Movementz

02/16/2026

12/16/2025

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11/14/2025

11/04/2025

10/16/2025

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