Pros Fitness, Flagler Beach, FL (2026)

01/27/2023

When you have momentum with going to the gym and it's disrupted, it can feel like a major set back.

In reality, it's not.

You might "feel" a little smaller or weaker, but if you get right back into the gym and on with eating in respect to your goal, you're back in it.

Don't let disruptions in momentum destroy your progress!!

Take control and do what you can to get right back on track!

Our bodies are amazing machines and adapt quite fast to manipulations of exercise and food intake 💪🏽

01/23/2023

Building muscle is hard.

It's even harder when you don't fuel your body, eat minimal protein, live on 4-5 hours of sleep, try to "confuse" your muscles in the gym, & don't have a smart program to follow.

Your dream body needs muscle, and it won't build itself 🤷🏻‍♀️

Building muscle and gaining strength is for anyone who wants to look their best, feel better, boost energy, ramp up metabolism, and so much more.

And no… you’re not gonna get bulky from it 🙄

It's a slow process that requires patience, smart training and nutrition, and consistency.

It's key for body recomposition and if you have unwanted fat, it makes losing that easier as well!!

So many of the women I work with come in thinking they need more dieting, tons of cardio, and cutting carbs to get where they want to go..

When often the biggest thing they're missing is just more muscle and strength.

Once they focus on that, the other pieces naturally fall into place.

If you've been stuck in a cycle of endless dieting and feeling stuck, that might be the case for you as well.

Bottom line: Muscle and Strength are GOOD

And don't make it harder than it needs to be.

Fuel your body. Prioritize rest. Follow a smart lifting program.

That’s all 😁

Also.. swipe for a picture of me almost falling down the stairs 😂

01/21/2023

If you want to build some strong and big glutes, stop with the various mini band exercises..

A lot of people want to grow their posterior chain..

Big butts are in! 🍑

And when you scroll through social media you see a lot of stuff that really isn't going to grow your glutes

All that mini band work?

It’s not gonna grow your glutes!! 👎🏽

All that stuff is great in a warm up to prep your glutes and hips and I actually recommend you toss in some mini band walks and other movements to get ready to strength train.

But when it comes to building that posterior chain, you need some big, compound lifts that you can get strong at and apply progressive overload to.

Things like variations of:

🌟 Hip thrusts
🌟 Squats
🌟 Deadlifts
🌟 Lunges

And many other similar movements.

That's how you’ll build a big butt and posterior chain! 👏🏽

01/17/2023

You don’t need to do endless cardio to build your dream body..

You don't need to live in the gym for countless hours every week.

You don't need to train 7 days a week.

You can kiss that stress goodbye 👋🏽

HIlT, circuits, & cardio all have their
benefits, but nothing compares to lifting
heavy weights with smart technique,
methods, & progression in regards to getting “toned” and gaining strength and lean muscle.

Not to mention the confidence that
comes with it too!

For the best results, combine a smart lifting program with active living in ways you enjoy.

This is the process I build and personalize for each of my clients.

If you want to get leaner, build muscle, grow the 🍑, and see body recomposition..

Try this:

🌟 Efficient, smart, progressive lifting 3-5x per week.

🌟 Staying active in enjoyable ways.

🌟 Dialing in your calories + protein intake (and all of your favorite foods included)

🌟 Plenty of rest

There's a better, smarter, faster way to make progress!

Drop a like/comment if you agree 👊🏽

01/11/2023

Are you still kicking the new year off strong???

We’re 11 days into 2023 and most people have fallen off from their New Years Resolutions already 👎🏽

DON’T BE THAT PERSON!!

Be the person who wakes up every morning READY to take the next step towards their goals

Be the person who does what they need to do EVERY DAY even when they don’t feel like it

Be the person who reminds themselves of how AMAZING you’re going to feel when you achieve your goals and realize how worth it the hard work and discipline was

Which person do you choose to be? 💪🏽

01/07/2023

LIFE HAPPENS.

Sometimes you get sick..

Sometimes you get injured..

And sometimes you get both at the same time like me!!!

Ya girl has been dodging getting sick for over a year but now that I got it, I got it baaad 🤒

I thought that I was feeling better today until it hit again and yet another thing added to the sickness.. don’t you love it when that happens?

Not to mention that every time I cough my back hurts like 💩

BUT I know it’s not the end of the world.

I know I’m gonna get better.

I know I’m not gonna lose all my “gains”

And I also know I’m not gonna be at my best performance when I get back into the gym and I’m not gonna beat myself up about it because this is NORMAL.

When you’re sick or injured it’s important to focus on what you can control and realize that you probably won’t be able to get right back into the same volume and intensity that you were at before you had to take a couple days or a week off.

Stay hydrated, keep up with nutrition, and do what you can to let your body heal.

Muscle memory is a beautiful thing and you will get back to your original state and more once you build back up to it 🙌🏽

01/04/2023

What is the most important factor in setting
your goals?

Your intentions.

When you set your goals for 2023, did you set them out of..

SELF LOVE or SELF HATE??

The answer to that will determine how well you do and how sustainable it is long term

So what's the difference?

Forcing yourself to a goal out of self hate leads to negative reinforcement through self sabotage and breakdown 👎🏽

Encouraging yourself to a goal out of self love leads to positive reinforcement and will hack your happy chemicals in your brain to WANT to do these things 👍🏽

When you and your thoughts are positive your brain takes note of that.

The chemicals in your brain are hardwired for desire, anticipation and pleasure!!!

So, when you are setting goals, keep this in mind 👏🏽

Goal setting causes you to look forward, while intention setting causes you to look inward, what are you trying to achieve? 💙

01/02/2023

Friendly reminder: your New Years resolutions don’t work unless you do 💪🏽

01/01/2023

If you’re ready to get strong, toned, and feel confident in your own skin.. then get PUMPED because THIS is the challenge for YOU!!!! 🫵🏽

What you’ll get:

🌟 Access to my Training App
🌟 14 Day Home or Gym Workout Plan
🌟 Nutritional Guidelines and E-Book
🌟 Private FB Community
🌟 Group Coaching Calls
🌟 Check-Ins

📣 Top challenger will get a GRAND PRIZE worth $250!!!

If you’re interested and want to know more, DM me “FIT” and I’ll send you all the details 💪🏽

The challenge starts on January 9th and is first come first serve so don’t delay‼️

12/25/2022

Wishing you all a Very Merry Christmas!! 🎄

I hope you all have an amazing Christmas spent with your friends and family and enjoy all of the delicious holiday foods and traditions! 🫶🏽

12/20/2022

In what world is buying your family Christmas presents more important than being a healthy person FOR your family ⁉️

Now don’t get me wrong, I LOVE giving my family and friends gifts as much as anyone else does, but I ALSO make sure to prioritize my health so that I can give them the best version of myself and KNOW that I’m capable of doing both 👏🏽

It’s so common for people to say that they “don’t have the money” or “don’t have the time” to invest in their HEALTH.. especially during this time 🙅🏻‍♀️

So let me ask, how much money did you spend on materialistic Christmas gifts?

How much time did you invest in shopping and finding the perfect gift, on top of the time to wrap it?

Now, ask yourself, why don’t you take the time or money and invest in your OWN health?

… 🤷🏻‍♀️

12/04/2022

Work has you spending extra hours in the office?

Working late night on projects?

Too busy?

Guess what?

YOU CAN STILL MAKE TIME 👏🏽

I used to think that you have to work out for hours on end in the gym to see progress, but you really don’t!

If you can implement 20 minutes of exercise a day you will see a change in your life 💪🏽

You have a body that is able to move and do so many things while other people don’t.. so use it!

No excuses.. let’s get it 👊🏽

Pros Fitness

01/27/2023

01/23/2023

01/21/2023

01/17/2023

01/11/2023

01/07/2023

01/04/2023

01/02/2023

01/01/2023

12/25/2022

12/20/2022

12/04/2022

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