Dope & Sexy Womens Health & Fitness

Dope & Sexy Womens Health & Fitness My passion is helping women become confident in the health & fitness 🥰💪

I have ladies that push heavy, but I also have ladies that just want to feel functional again.Coming out of pain is tedi...
09/10/2026

I have ladies that push heavy, but I also have ladies that just want to feel functional again.

Coming out of pain is tedious at first. It’s takes countless reps and sheer commitment to the process.

But here is the thing. Once you experience that first win, it starts compounding faster. Trust in the body comes back & the nervous system starts to relax. Good things to come for this beautiful woman🔥♥️💪

I want to encourage you. You can see a shift somehow this week. When we are engaged in the process, prioritize mental en...
09/06/2026

I want to encourage you. You can see a shift somehow this week. When we are engaged in the process, prioritize mental energy and efforts, progress can be seen every week💙

This is why when someone shares a struggle, no matter what it is, protein is a topic of conversation.This is why when so...
09/03/2026

This is why when someone shares a struggle, no matter what it is, protein is a topic of conversation.

This is why when someone shares about an injury, we not only talk about rehab but protein. Feed the tissues needing care.

This is why someone with low energy or digestive issues protein is part of the solution.

This is why when someone struggle with mental health, protein is part of the conversation.

This is why immunity struggles need to have protein in the conversation.

It’s so much more than muscle. Actually, only ~10% of protein intake is taken for muscle synthesis.

And quick reminder: quality matters. Not all protein is created equal.

Story time:A friend/client of mine is recovering from surgery. It’s been a struggle mentally and physically. The stress...
08/31/2026

Story time:
A friend/client of mine is recovering from surgery. It’s been a struggle mentally and physically. The stress was a lot.

Doing all the “right” things- walking, protein, lifting. She was getting stronger, but she didn’t feel her body changing. More stress.

We went through some core work she needed to incorporate because surgery cut open her there. Inflammation, nerve inhibitions, all the things.

Then we went to food. She is a “clean” eatin’ kinda girl. We talked about her daily protein goal. I had her track her food. She came back after a few days.

Here are her numbers:
Her protein intake 150 g.
I told her probably more than she needed but asked for her caloric intake take.
The two days tracking she had 1542 and 1867.
Knowing her goals, I showed her that her numbers should look like this with a goal weight by November end.

Goal calories 1531
Protein 115 g
Carb 153 g
Fat 51 g

This is a 40/30/30 carb/fat/protein

I showed her:
The 300 calorie difference on the days you tracked is the change you need✅

Then I shared:

You are finding out things!!!!! That 300 difference x 7 days is 2100 calories a week. 3500 is a pound. So 200 calories a day in exercise and you are at a pound a week.

Now, how we will progress is to keep consistency, as struggles arise (they will), we will adapt.

My goal is to always teach and empower and give hope. Without knowing your body, and taking time to practice and understand, you will always be stuck or look for a quick fix.

For my friend, taking time to learn, put in number and have a plan is all she needed to get to work. ♥️

I recommend you fall into this trap..🔃Once you are in this loop, all the noise goes away.The heavier you lift, the more ...
08/30/2026

I recommend you fall into this trap..

🔃Once you are in this loop, all the noise goes away.

The heavier you lift, the more muscle you build. Drop the 15s already. Well, except for lateral raises. Those never get easy🤪

The more muscle your body builds, the more calories you burn while resting. If that ain’t a health hack not sure what is.💁🏼‍♀️

The more calories you burn, the more calories you can eat without gaining weight.😁

The more you can eat, the more energy you have through the day. ⚡️

The more energy you have, the more movement you can do through your day without dread.

The more you move, the heavier you can lift, the more NEAT calories you burn 🔥 and the cycle repeats.🔃

And the bonus: you figure out what the majority won’t do 😉

Note: think in terms of years and longevity. Not days or months. The game will change for you.

If you need a foundation to build off of, that’s what my 12-Week Body Breakthough is designed to do.
✅Learn healthy movement patterns
✅Develop the nutrition strategies for your life to build
✅Gain support & knowledge so you can use the foundation for long term
✅ Gain bragging rights that you did the work💪

Your 12 weeks starts when you decide it’s time to cut out all the noise and get to work. Let’s chat 💬

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Apollo Beach, FL

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