OGKG Virtual Coaching

OGKG Virtual Coaching This is not just another fitness page, it is an online community to help you achieve your health and fitness goals!

We Offer: Virtual Fitness Coaching, Virtual Training Sessions, Small Group Workouts, Online Personal Training and Nutrition Coaching.

This is the reason I do what I do to provide my clients with the best service possible. Testimonials always encourage me...
03/18/2024

This is the reason I do what I do to provide my clients with the best service possible. Testimonials always encourage me to keep going and keep getting better.

09/17/2022

Total Core Day for Here are some of moves we did today! Abs were on 🔥after this one!!!

GHD Situps w/ 3 sec Pause (Not Pictured) 3x10
Controlled High to Low Wood Chop 3x10 (Each Side)
Hollow Body Hold 3x30 sec
Heavy Rope Slam 3x15
Ab Wheel Rollout (Not Pictured) 3x10

One of my go to meals lately has been Grilled Chicken Parmesan!!!Only takes 5 min to make with the ingredients listed on...
04/03/2022

One of my go to meals lately has been Grilled Chicken Parmesan!!!

Only takes 5 min to make with the ingredients listed on the photo!

What a difference a year makes! Proud of you and all your progress over the past year. You made improvements in your phy...
07/18/2021

What a difference a year makes! Proud of you and all your progress over the past year. You made improvements in your physique but more importantly your in mindset! None of it comes easy, but that makes it more worth it.
💪🏾💪🏾💯


EDUCATE Buffalo Crispy Chicken 🍕 by my great friends and We have been collaborating to figure out high protein cheat ...
06/14/2021

EDUCATE

Buffalo Crispy Chicken 🍕 by my great friends and

We have been collaborating to figure out high protein cheat meals, and I must say this is 👌🏾

Here is the recipe:

Chicken:
- ~6 tablespoon almond flour (to coat whole pack of chicken but only put about half pack of chicken on the pizza)
- Paprika
- Cayenne pepper
- Salt + pepper
- Olive Oil Spray
- Pan fried w/ some Frank’s Buffalo

Pizza Crust:
- simple truth classic thin & crispy Pizza Crust
- Brushed with egg whites ~20g
- Little garlic salt
- Garlic powder

PIZZA
- Cooked Chicken (~7.5oz)
- 2 tablespoons Walden farms sugar free ranch dressing as base
- Drizzle of Frank’s Buffalo wing sauce
- Top w/ chicken
- Preference: did minced garlic along edge of crust
- 112g of pizza blend cheese (or mozzarella)

Bake 400 degrees for ~15 min

Macros for 1/4 of the Pizza:

29.5g Protein
23g Carbs
14g Fat

Approx 340 Calories

ENCOURAGE One Month Progress Pic!!! 💪🏾💪🏾Nicole Capobianco used to train with me in person while in college at UGA and mo...
06/03/2021

ENCOURAGE

One Month Progress Pic!!! 💪🏾💪🏾

Nicole Capobianco used to train with me in person while in college at UGA and moved away after she graduated.

However she is still putting all the things I taught her to use. The benefits of virtual coaching are the same as in person training if you simply follow the plan! Great work girl!


EDUCATE When eating you don’t have to feel like you can’t eat HEALTHY. There is always an option, just takes a little EF...
05/17/2021

EDUCATE

When eating you don’t have to feel like you can’t eat HEALTHY. There is always an option, just takes a little EFFORT to find.

DONT make , FIND !

Today I decided to try Lemon Pepper Grilled Rainbow Trout from

Macros:
Protein 45.2g
Carbs 22.5g
Fat 14.3g
Calories 414

It was pretty tasty!

EDUCATEHigh PROTEIN Coke Float anyone?Thought of this one earlier today and decided I would give it try. Great if you ...
05/10/2021

EDUCATE

High PROTEIN Coke Float anyone?

Thought of this one earlier today and decided I would give it try. Great if you love ice cream and coke!

I used:

135g Fairlife Cookies And Cream Ice Cream
6oz of Cherry Coke Zero

232 Calories
12.3g Protein
9.5g Fat
32.7 Carbs

The verdict: It was definitely good but a bit sweet for me. Next time I will try it with Diet Coke or Regular Coke Zero.

EDUCATE Do you get thrown off when your morning doesn’t start right? I know that I do. Today could have been one of thos...
05/08/2021

EDUCATE

Do you get thrown off when your morning doesn’t start right? I know that I do. Today could have been one of those days where I ate random meals and justified it by saying “I started off wrong, so the rest of the day is ruined now, might as just eat anything I want.”

But instead I

Chances are, there will always be an option to make things happen nutritionally. Whether it be a gas station, grocery store, or fast food restaurant, you can make it work.

The best ADVICE I can give you, is having OPTIONS in mind before the day comes that’s out of the ordinary. Instead trying to rush figure something out when you are in a TIME CRUNCH have a PLAN in mind.

“The plans of the diligent surely lead to success, But all who are hasty surely head for poverty” Proverbs 21:5

Posted • Had a late start this morning, but didn’t stop me from getting a decent breakfast in.


780 cal
60g Protein
18g Fat
100 Carbs

ENCOURAGE Have you ever had a goal you thought it was IMPOSSIBLE to reach because of setbacks? Maybe all of us have, at ...
05/01/2021

ENCOURAGE

Have you ever had a goal you thought it was IMPOSSIBLE to reach because of setbacks?

Maybe all of us have, at a time or two. But, It turns out that setbacks don’t the determine the Look at what happens when you

Andrea has been training with me since 2011, and has been faithful client and great friend! Over the years we set many goals, including weight loss, strength gains, and body fat reduction.

One of the goals that we have been working on for quite some time was to reach her goal weight of 175lbs.

We would always get close and some type of setback would happen. Typically allowing the weight to creep back on. Well…. Not today we finally made it! She has lost 38 pounds since last May! So proud of you girl! Thanks for allowing me help you along the way!

1st Pic: May 14th 2020 213lbs
2nd Pic: May 1st 2021 175lbs
3rd Pic: Lbs lost since October 2020


EDUCATE Looking for a HIGH PROTEIN dinner, look no further! Macronutrients:Protein 31.3g Fat 7g Carbs 35.6g Approximatel...
03/31/2021

EDUCATE

Looking for a HIGH PROTEIN dinner, look no further!

Macronutrients:

Protein 31.3g Fat 7g Carbs 35.6g
Approximately 395 Cal

Fajitas Steak Wraps with Greek yogurt chipotle sauce. Created by my client

Sirloin steak strips
Or thinly sliced sirloin steak
Mini bell peppers (cut in strips)
Sautéed with Trader Joe’s Avocado Oil Spray

Seasoned with:
Cilantro
Chipolte seasoning
Cumin
Lime

Cooked White Rice seasoned with:
Lime juice
Salt
Cilantro

Chipotle Sauce:
0% fage yogurt
Cilantro
Dill
Pickles
Chipolte seasoning
Cumin
Salt
Lime zest
Squeeze of lime
Red onion
*optional to add tomato but I didn’t

Two Make two wraps you need:
2 Lettuce Wraps
1/2 Cup Rice
4.5 Oz of Sirloin
1/2 Cup Bell Peppers
3 Tbsp of Fage Sauce

(If you are following a LOW CARB diet skip the rice!)

EDUCATESheet Pan Steak, Veggies and rice. Prepared by This picture shows: Top Round Steak Zucchini Red, Green, and Yell...
01/25/2021

EDUCATE

Sheet Pan Steak, Veggies and rice. Prepared by

This picture shows:

Top Round Steak
Zucchini
Red, Green, and Yellow Peppers
Broccoli

Approx 300 calories per serving with 1/2 Cup of Rice!

It’s great to see your clients putting effort into eating cleaner with your suggestions!

The recipe below inspired her to create her own dish!
https://www.wellplated.com/sheet-pan-chicken-rainbow-vegetables/

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Athens, GA
30605

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