Bethany’s Secret Sauce

Bethany’s Secret Sauce Group training, free posture and balance analysis as well as body measurements, and nutritional information. Please ask me any questions you may have!

I help women who feel stuck or like they’ve tried everything build strength, lose fat, and feel confident again through simple workouts, realistic nutrition, and macro-friendly recipes that fit real life. I am here to motivate, educate, and transform your lifestyle into a healthy one.

08/28/2026

Level up your post-workout snack with this protein-packed yogurt bowl upgrade! Taking a standard bowl and mixing in extra protein gives you 55g of protein to refuel right. Would you try this combo?

08/26/2026

Woke up feel sick (thanks to kids and back to school), my least fave workout day on the schedule, didn’t get a great nights sleep, BUT I did it anyways.

Ended up repping 305lb for 5 sets of 10 with ease🙌🏻my point being, it’s not always pretty or perfect timing, do it anyways! Discipline will always trump motivation. You may even surprise yourself!

If this gets you thinking…you know what, I’m going to get up and just do it, comment below 👇 I want to support and cheer you on!

This is how you stay on track with your macros and still satisfy that sweet tooth. 🤤🥜🍫You don’t have to cut out dessert ...
08/24/2026

This is how you stay on track with your macros and still satisfy that sweet tooth. 🤤🥜🍫

You don’t have to cut out dessert to make progress. You just need to learn how to make foods you love work for your goals.

HIGH-PROTEIN REESE’S CHEESECAKE BOWL
Cheesecake layer:
• 1 cup low-fat cottage cheese
• 1 scoop vanilla protein powder
• 2 tbsp powdered peanut butter
• 1 tbsp maple syrup or zero-cal sweetener
• Splash of vanilla
Blend until completely smooth and creamy.
Chocolate topping:
• 1 tbsp chocolate chips, melted
• 1 tsp coconut oil
• Sprinkle of chopped peanuts

Pour the chocolate over the cheesecake mixture, add peanuts and refrigerate for 20–30 minutes until the top sets. 🤎

Approx macros:
390 calories
43g protein
29g carbs
12g fat

Macros will vary slightly depending on brands used.

Learning how to build foods you LOVE into your nutrition is what makes consistency so much easier.

✨ Want tons more high-protein, macro-friendly recipes like this? Join my Recipe Club!
Www.patreon.com/cw/bethanyssecretsauce

I’ve spent a lot of time in a fat-loss phase, now my goal is  building and focusing on some specifics!I want more shape ...
08/22/2026

I’ve spent a lot of time in a fat-loss phase, now my goal is building and focusing on some specifics!

I want more shape through my glutes, legs, back and shoulders, so I’m training those areas with more intention and hitting my biggest priorities 2–3 times per week instead of just randomly working them once and hoping they grow.

I’m also eating more to support it. I went from 1600cals to 2300 and enjoying every bite 😋

That’s the part I want more women to understand: if your goal is to build muscle, improve your shape, and create more curves and definition, you can’t stay in a constant deficit forever.

More muscle requires:
enough food, protein & carbs, progressive training, recovery, and time.

My weight has stayed roughly 122–124 lb range, body fat from 16-18% but muscle and strength is up 🙌🏻 so I’ll take it. Staying lean while building gradually!

Starting to visually see more fullness and development through the exact areas I’m trying to grow. That’s the kind of progress I’m focused on right now.

Sometimes the next level of your physique comes from being willing to give up a deficit, not be the leanest, or even pulling back on exercise or focusing on overall health. No matter where your at, do it with intention and purpose and we will see results 👀

08/20/2026

TELL ME 👇
What do you want to see or hear more from me that will help you?

Your body is always keeping score and trying to communicate with and to you…listen!
08/19/2026

Your body is always keeping score and trying to communicate with and to you…listen!

08/18/2026

Your TSH Is “Normal”,
But Is That the Whole Thyroid Story?

If you have ever had your thyroid checked, there is a good chance you were told you everything looked normal.

TSH is an important thyroid marker and a very useful place to start. But depending on your symptoms, medical history, family history, medications, and whether autoimmune thyroid disease is suspected, TSH may not tell the entire story.

Your thyroid influences much more than body weight. Thyroid hormones play a role in energy metabolism, body temperature, digestion, mood, heart rate, protein synthesis, and many other functions throughout the body.

That is why persistent symptoms may warrant a closer look.

What Exactly Is TSH?
TSH stands for thyroid-stimulating hormone, but it is not actually produced by the thyroid.

TSH is produced by the pituitary gland and acts as a signal telling the thyroid how much hormone to produce.

When the body needs more thyroid hormone, TSH will generally rise. When thyroid hormone levels are high, TSH usually falls.

That makes TSH an extremely useful screening test.

But there is an important distinction:

TSH reflects the signal being sent to the thyroid. It does not directly tell you everything about the thyroid hormones circulating in your body.

T4: The Thyroid’s Main Hormone
The thyroid primarily produces T4, or thyroxine.

T4 is converted throughout the body into T3, the more biologically active thyroid hormone.

This is why Free T4 can provide valuable information when interpreted alongside TSH.

Free T4 measures the portion of T4 that is not bound to proteins and is available to tissues.

Rather than looking at TSH alone, evaluating TSH and Free T4 together can give a clearer picture of thyroid function.

And What About T3?
T3, or triiodothyronine, is the more metabolically active thyroid hormone.

T3 testing can provide additional information depending on the clinical situation.

The bigger lesson is that thyroid function involves an entire pathway:

The brain signals the thyroid → the thyroid produces hormone → T4 is converted to T3 → thyroid hormones act throughout the body.

Looking only at TSH evaluates just one part of that pathway.

Symptoms Still Matter
Several symptoms that may occur with impaired thyroid function, include:

Fatigue or lethargy

Unexplained weight gain

Feeling unusually cold

Constipation

Depression or mood changes

Low energy

B12 deficiency

Of course, these symptoms are not exclusive to thyroid dysfunction. Sleep issues, iron deficiency, inadequate nutrition, stress, medications, hormonal changes, and many other conditions can cause similar symptoms.

That is exactly why symptoms and laboratory results should be evaluated together.

“But My TSH Is in Range.”
Being within a laboratory reference range is reassuring, but it does not automatically explain every symptom someone may be experiencing.

Thyroid testing should never exist in a vacuum.

A more complete evaluation considers:

Symptoms + laboratory values + health history + medications + family history + physical examination.

If your symptoms persist and your only thyroid test has been TSH, it may be worth looking into more. 👀

https://join.scoobyhealth.com/sh--bethany--offers

One year apart. And the biggest change didn't start with eating less or working out more.💪It started when I slowed down....
08/17/2026

One year apart. And the biggest change didn't start with eating less or working out more.💪

It started when I slowed down.

I had spent so much time living in go mode. Doing more. Pushing harder. Taking care of everyone and everything. Honestly, slowing down felt uncomfortable.

So I got comfortable being uncomfortable.

I learned to sit in the quiet. I stopped feeling like every minute needed to be productive. I intentionally started adding things into my day that helped counterbalance the stress and constant fight or flight I had been living in.

I started focusing on supporting my nervous system and creating more opportunities for my body to move into that rest and digest, parasympathetic state.

For me, that looks like slower mornings.

Not immediately grabbing my phone.

Easy walks.

Getting outside.

Reading my Bible.

Eating before I have my coffee.

Taking a few minutes to just BE before the demands of the day begin.

And here's something really important about this transformation.

I didn't jump straight into weight loss.

I had already spent about a YEAR before that first picture working on my gut, nutrition, stress and overall health.

THEN I started intentionally working on fat loss.

I wanted to build the foundation first.
Once my gut was healed, I started lifting 4 days a week. Then 5. Eventually 5 to 6.

I fueled my body. Prioritized protein. Ate carbs. Walked. Built muscle. Recovered. Stayed consistent.

And slowly, my body changed.

But so did I!

That's the part of transformation we don't talk about enough.

The picture on the right is my CURRENT, not my final.

I'm incredibly proud of where I am, but I also don't want to become stagnant just because I've reached a place where I'm comfortable.

I continue to set goals.

I continue to challenge myself.

I continue to learn.

I continue to ask myself, What's next?

Not because I'm never satisfied with myself.

Because I genuinely love seeing what I'm capable of.

And this is exactly how I approach coaching my clients.

Sometimes the answer isn't diet first.

Sometimes we need to look at the entire picture.

Your stress.
Your recovery.
Your nutrition.
Your gut health.
Your habits.
Your patterns.
Your relationship with food.
And what your life actually looks like.

Sometimes moving forward actually starts with learning how to slow down.

If you feel like you're doing EVERYTHING and your body still feels stuck, I want to know...

What part of your health feels the most stuck right now?❤️

Enjoying every bit of my 2,300 calories today 😋Put my pancake stack and a donut to good use and got a solid back and cor...
08/15/2026

Enjoying every bit of my 2,300 calories today 😋

Put my pancake stack and a donut to good use and got a solid back and core day in.

And let me tell you… the pump was GOOD. 😂💪
This is your reminder that food is fuel. Carbs aren’t the enemy, and enjoying the foods you love does not mean you’re “off track.”

When you’re fueling your body enough, training hard, and staying consistent overall, that food gets put to work. When you have more muscle you can eat more without guilt!

08/13/2026

Come with me for leg (glute day) and peep who I ran into👀…more to come from us Bradley Rund!!

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Shelbyville, IN

Opening Hours

Monday 5am - 1pm
Tuesday 5am - 1pm
Wednesday 5am - 1pm
Thursday 5am - 1pm
Friday 5am - 1pm
Saturday 7am - 10pm

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