R & A Fitness + Nutrition

07/31/2026

07/29/2026

Surrender Squats 🍑

Promote real world mobility
Great for core stability + lower body strength
Low impact
Gets the heart rate up quickly

07/25/2026

Just a little reminder to get your movement in today! 🖤

07/20/2026

None of these require a meal plan. None of these require willpower. You just have to change how you eat not what you eat.

1- Use a smaller plate. Studies show people eat 20 to 30 percent less food when they switch to a smaller plate without even noticing. Your brain sees a full plate and registers satisfaction before you take a single bite.

2- Use a smaller fork. Smaller bites mean more chewing which means more time for your fullness signals to catch up to your eating. Your brain needs about 20 minutes to register that you are full. A smaller fork buys you that time.

3- Drink a full glass of water before you sit down and keep one at the table throughout the meal. Water takes up space in your stomach before the food does.

4- Put your utensil down between every single bite. This sounds small and it is. It forces a natural pause between bites that slows the entire meal down and gives your satiety hormones time to do their job.

5- Wait 7 minutes before going back for a second plate. Most of the time by the time that timer goes off you will realize you were already full and just did not know it yet.

6- Eat without screens. No phone. No TV. No tablet for the kids. Distracted eating consistently leads to 25 to 50 percent more calories consumed because your brain never fully registers the meal.

7- Serve food from the stove not the table. When the serving dish is right in front of you going back for more is effortless. When you have to get up and walk to the kitchen the friction alone cuts second helpings in half.

Seven things. Same food. Same table. Fewer calories without feeling like you are on a diet. That is how busy parents actually lose weight.

07/14/2026

Accountability is the only thing that separates the people who lose the weight from the ones who keep restarting every Monday.

For 14 days I am your personal accountability coach. Daily texts. Home workouts. A simple meal plan. And someone making sure you do not quit on yourself again. Free.

10 spots. We start Monday the 20th. Comment 14 if you are ready to drop your first 5 lbs.

06/11/2026

No gym. No diet food. No starting over Monday.

14 days. Your first 5 lbs. Free.

Comment “14” and I will reach out personally to get you started. This round kicks off Monday.

06/08/2026

I’m looking for 10 people who want to lose 5 lbs in the next 14 days. 🔥

No gym. No Sunday meal prep marathons. No cutting out entire food groups.

Just a simple structure that actually fits your life —
✅ Workouts under 30 minutes
✅ Meals that take 5 minutes to make
✅ Daily coaching from me inside a free private group

It’s called the 5in14 Challenge and it starts in 10 days.

It’s completely free.

👇 Comment INFO below and I’ll send you everything you need to get started.

05/30/2026

Chaotic mornings are not a time problem. They are a Sunday night problem.

Every parent I have ever coached who struggled to stay consistent had one thing in common. They were making decisions in the morning that should have been made the night before. Lunch. Breakfast. What to wear. What workout to do. All of it eating up time and mental energy before 8am.

Three things tonight changes everything about tomorrow. Lunch packed. Breakfast prepped. Clothes laid out. Ten minutes before bed and your morning runs itself.

That is the kind of structure I build with every parent inside my 14 day Quiet the Noise Challenge. A meal plan, a workout plan, a daily routine guide, and accountability every single day for 14 days.

Comment CHALLENGE and I will send you everything you need to get started.

05/04/2026

Get out on the course this spring and realize you just don't have it quite like you used to? 🏌️

Your buddy Steve out-driving you again? Yeah. We're fixing that.

The Drive Further Hurt Less Golf Program is a 6-week movement program built specifically for golfers who want more distance off the tee and way less back pain after a round.

10–15 minutes. 3–5 times a week. No gym required.

Swipe through to see exactly who it's for, what's included, and why it works. 👆

We kick off Monday May 11th — grab your spot before then so you're ready to go day one.

Season's here. Let's go. ⛳