Retrofit Body Transformations

07/18/2025

06/12/2025

Making gains working on the iron 🔥

04/26/2025

Top out for Red Cedar + booming in Alabama 😎

04/08/2025

Hello Tuesday! If Monday was a busy just jump right back on the wagon getting active!

10-Minute AB + CORE + HIIT Home Circuit
No Equipment Needed | 45 sec work / 15 sec rest | Repeat x2

⸻

Workout Circuit (Repeat Twice):
1. Jump Squat to Crossbody Crunch
• Jump into a squat
• Stand and crunch right elbow to left knee, then left elbow to right knee
• Keep moving!
2. Mountain Climbers
• High plank position
• Drive knees toward chest rapidly
• Keep your core tight and hips level
3. Plank with Shoulder Taps
• High plank position
• Tap right hand to left shoulder, then left hand to right shoulder
• Minimize hip movement
4. Russian Twists
• Sit with heels lifted or on floor
• Twist torso to tap both hands beside each hip
• Go slow and controlled or fast for a burn
5. High Knees
• Run in place
• Drive knees up toward chest
• Pump arms to keep intensity up

⸻

Optional Finisher:

Plank Challenge (1 Minute Total)
• 30 sec Forearm Plank
• 15 sec Right Side Plank
• 15 sec Left Side Plank

⸻

Tip: Set a timer app or interval timer for 45 sec work / 15 sec rest x 10 rounds.

04/08/2025

10-Minute AB + CORE + HIIT Home Circuit
No Equipment Needed | 45 sec work / 15 sec rest | Repeat x2

⸻

Workout Circuit (Repeat Twice):
1. Jump Squat to Crossbody Crunch
• Jump into a squat
• Stand and crunch right elbow to left knee, then left elbow to right knee
• Keep moving!
2. Mountain Climbers
• High plank position
• Drive knees toward chest rapidly
• Keep your core tight and hips level
3. Plank with Shoulder Taps
• High plank position
• Tap right hand to left shoulder, then left hand to right shoulder
• Minimize hip movement
4. Russian Twists
• Sit with heels lifted or on floor
• Twist torso to tap both hands beside each hip
• Go slow and controlled or fast for a burn
5. High Knees
• Run in place
• Drive knees up toward chest
• Pump arms to keep intensity up

⸻

Optional Finisher:

Plank Challenge (1 Minute Total)
• 30 sec Forearm Plank
• 15 sec Right Side Plank
• 15 sec Left Side Plank

⸻

Tip: Set a timer app or interval timer for 45 sec work / 15 sec rest x 10 rounds.

04/06/2025

https://www.facebook.com/share/g/1FZwC8i9Xv/?mibextid=wwXIfr

03/13/2025

Family camping things 🤙🏽 photo dump

03/08/2025

It is about Whole Foods, balance, nutrient dense options.

There are not “good and bad” just quality and low nutrition 🫶🏽

03/02/2025

🔥Struggling to achieve your dream body? The secret isn’t just working out—it’s accountability, nutrition, and a plan! Let’s make your goals a reality.
🔥80% of your results come from nutrition!
No more guessing what to eat. I provide fitness + nutrition plans designed for YOUR body, lifestyle, and goals.
🔥Accountability = Consistency = Results! With coaching, you’ll have support every step of the way-so you stay on track and see real progress.
🔥No more confusion. Just a clear path to success.
-Personalized nutrition plan
-Effective workouts
-Weekly check-ins & adjustments
🔥Ready to transform your body and confidence? DM me “COACH” to start your journey today! Spots are limited!

12/08/2024

Waking up in Bozeman, Montana this morning at 27* I am missing summer extra 🤣 not that anyone needed a reminder that I’m a summer bug 😅

Also taking 6 new clients for 2024 (discounts for other and their families) 💪🏽💪🏽💪🏽

🏗️ nutrition, strength and conditioning 🤙🏽

- stop being blah and giving half effort…let me give you a plan and keep your butt accountable and you WILL BE that sexy bad ass you want to be (or think you are) 😉

11/28/2024

Feeling tired and overwhelmed with trying to stay balanced and healthy?

Trying to exercise, get enough water, stay tone, keep a house and family, have a career, walk with God, enjoy life, be everywhere at once and still keep it together?

Then this is for you.

Biggest sale of the year where I take all the guess work out, get a plan for you to hit your goals and not have to think about juggling it all. We focus on your wellness, balance, the body you want, and creating an environment you can enjoy and thrive in. We find a lifestyle you are wanting and I take all the stress and guess work out for you.

Easy daily checklists to help you stay on track and consistent with growing and reducing all stress, anxiety and overwhelm.

All delivered on an app to take with you wherever you are.

So easy. Let me help you:

1. Create that calm, peace and balanced lifestyle
2. Work toward that body and health you desire
3. Romanticize the “everyday” with boosted energy and structure
4. Create the healthy habits you can keep forever!

By simply taking out the stress of planning and guess work and delivering a plan to your app every day- keeping you on track and helping you hit those goals and creating that lifestyle you want through consistency and accountability!

DM me “FRIDAY” to learn more or get started with the Black Friday sale!

Reserved for the first 5 to sign up - so talk soon!