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The Gym This is a 24 hour fitness center that is locally owned and operated. Family friendly and promoting a

A few things I’ve stopped doing this fall because I was making myself tired for no good reason 😂Mostly trying to fill ev...
10/20/2026

A few things I’ve stopped doing this fall because I was making myself tired for no good reason 😂

Mostly trying to fill every spare second with something.
Checking my phone. Answering something. Listening to something. Getting one more thing done.

I’ve been leaving a little more space in my day instead.
Small pockets where I’m not doing anything “useful.”
And I like it.

What’s one thing you can stop doing this week that’ll help you slow down a little? 👇

Pumpkin + cottage cheese? I know it sounds strange, but this bowl is surprisingly delicious and it only takes about two ...
10/17/2026

Pumpkin + cottage cheese? I know it sounds strange, but this bowl is surprisingly delicious and it only takes about two minutes to make!

🎃 Pumpkin Cottage Cheese Bowl 🎃
(serves 1)

1 cup (225 g) low-fat cottage cheese
¼ cup (60 g) canned pure pumpkin (not pumpkin pie filling!)
½ tsp cinnamon
¼ tsp vanilla extract
1-2 tsp maple syrup or honey to taste
Optional toppings: granola, chopped pecans or walnuts

Stir everything together until smooth. Top with whatever sounds good and enjoy immediately.

It's high in protein, naturally sweet, and tastes like a treat!

Macros: 220 calories, 28g protein, 18g carbs, 3g fat

💪 Save this post because you know you’re going to want to try it!

✅ Follow me for more recipes that help you reach your goals without giving up the foods you love!

Before you spend another $7 on your usual coffee order… 👀☕Grab my FREE DIY Coffeehouse Drinks Guide!You’ll learn how to ...
10/14/2026

Before you spend another $7 on your usual coffee order… 👀☕

Grab my FREE DIY Coffeehouse Drinks Guide!

You’ll learn how to make delicious coffee, matcha, and refresher-style drinks at home while easily adjusting the ingredients to fit your health goals.

Bonus: I included easy ways to add 20g+ of protein, too. 💪

👉 Comment "COFFEE" to get your copy!

Half the battle is just NOT having to think about it! If I already know when I’m working out, what we’re eating, and wha...
10/13/2026

Half the battle is just NOT having to think about it!

If I already know when I’m working out, what we’re eating, and what time I’m shutting things down for the night…
there’s a LOT less room for “I’ll do it tomorrow.”

That’s one of the biggest things I’ve learned about routines:

The more you can decide when you have energy, the less you have to rely on willpower when you don’t.

Pick a few things this week and make the decision once.

What’s one thing you could decide ahead of time today to make the rest of your week easier? 👇

✅ And follow for more practical strategies that focus on building muscle, bone, and better fitness!

It's not too late to sign up!!
10/07/2026

It's not too late to sign up!!

When the days get shorter, schedules get fuller, and holiday season kicks in...You’ve GOT to have a back-up plan for you...
10/06/2026

When the days get shorter, schedules get fuller, and holiday season kicks in...

You’ve GOT to have a back-up plan for your goals…

Because days can get thrown out of wack, fast.

Here’s what that looks like:

✔ A few quick, go-to breakfasts
✔ A 20 min HIIT workout
✔ Protein with meals (no matter what)

Nothing fancy, just simple, go-to’s in case life throws you off track.

Backup plans help eliminate decision fatigue. Use them to your advantage.

✅ Follow for more strategies to build muscle and lose fat.

Coffee lovers, this one’s for you. ☕🙋‍♀️If you’re trying to make healthier choices but have ZERO interest in giving up y...
10/03/2026

Coffee lovers, this one’s for you. ☕🙋‍♀️

If you’re trying to make healthier choices but have ZERO interest in giving up your favorite lattes…

My FREE DIY Coffeehouse Drinks Guide will show you how to make them work better with your goals.

More protein. Less added sugar. Still actually delicious.

👉 Comment "COFFEE" to grab it!

Between coaching, family, and everything else on my plate this time of year, it can get tough to stay fired up for your ...
09/29/2026

Between coaching, family, and everything else on my plate this time of year, it can get tough to stay fired up for your [what you coach – ex. “fitness”]. Sometimes it feels like life forces you to put yourself last!

But it doesn’t have to be that way.

Here’s how I make sure my health stays a priority:

I find quiet time every day, get in at least a short workout, and look to others who have achieved goals I’m working toward. That never fails to keep me inspired!

These strategies keep me feeling motivated, even when my schedule feels hectic.

Share this with a friend who needs to hear this today… then tell us: what's the ONE non-negotiable that keeps you feeling good?

Here's the 5-minute habit that keeps me on track during the week.Every Sunday, I open my calendar and schedule three thi...
09/23/2026

Here's the 5-minute habit that keeps me on track during the week.

Every Sunday, I open my calendar and schedule three things:
📅 My workouts
🍽️ My meals
😴 My bedtime

And then I live by it.
What gets scheduled, gets done.

What doesn't get scheduled…. doesn’t.

Try it this Sunday. Open your calendar, add your workouts, meals, and bedtime, and then live by your calendar.

Save this as your Sunday reminder and tag a friend who needs to try this too! 📅

Walk-Away Chicken…Do I have your attention yet!? :-) You don’t have to babysit the chicken while it’s cooking… and it co...
09/19/2026

Walk-Away Chicken…

Do I have your attention yet!? :-)

You don’t have to babysit the chicken while it’s cooking… and it comes out juicy and succulent!

🧑‍🍳Walk-Away Chicken
(Serves 2)

- 2 boneless, skinless chicken breasts (about 6 oz/170 g each)
- 1 tsp olive oil or butter
- Salt and pepper to taste

Pound chicken breasts to an even thickness, about ½- to ¾-inch (1.25- to 2-cm) thick.
Season both sides with salt and pepper. Heat a skillet over medium-high heat. Add oil or butter and swirl to coat.

Lower heat to medium and add chicken. Cook undisturbed for 1 minute. Flip, reduce heat to low, and cover with a tight-fitting lid. Set a timer for 10 minutes. Do not lift the lid!

After 10 minutes, turn off the heat. Leave covered for another 10 minutes. Check that the internal temperature has reached 165°F/74ºC. Rest 2 to 3 minutes, then slice.

Flavor tip: Finish with lemon juice, fresh herbs, or your favorite sauce after cooking.
Macros per serving: Calories: 185 | Protein: 35g | Fat: 4g | Carbs: 0g

Want more no-fail methods for juicy, flavorful chicken?

I just published my free Chicken Breast Cheat Sheet. It includes three of the best chicken prep methods, plus meal prep tips to make your week so much easier. You can get it right now by commenting “CHICKEN”!

Address

209 N Center Street
Franklin, TX
77856

Telephone

+19792137636

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