| Happy Snowy Season | Thank God it's Monday! |
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This week we've got...!
Pot Roast recipe Carrot Cake Energy Bites! How to lose 1 pound per week Happy One Year, Ashley! 3 Spots available for most personalized pregnancy fitness package
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POT ROAST Simple and delicious One pot recipe work for everyone right!? I'll be serving this with a strawberry salad. Nutrients are great - this is a meal you can feel good about! When looking at a meal for dinner I like to use the mental checklist "protein, carb, veggie". This makes the cut ;) | | |
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CARROT CAKE BITES But healthy! This is a new flavor I haven't tried! I'll be replacing the canola oil with coconut oil and skipping the raisins because personally they're not my favorite haha - excited to taste them!!!! I'll give a review on my Instagram stories this week ;) | | |
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PROGRESSIVE FAT LOSS How do we do it? Progressive and sustainable fat loss that results in long-term results is about 0.5 - 1 pound per week. So how do you do this?
We create a calorie deficit, specifically 250-500 calories below your maintenance calories (the amount of calories you need to support your everyday activities)! What this doesn't mean is eating as little as possible and working out like crazy ;) It means creating a slight and consistent calorie deficit (at least an 8-12 week period) to see results. Now remember, you don't want to be in a calorie deficit forever! We can't just "lose a pound per week" for the rest of our lives :) There will be a time and place for surplus or mantenaince too! No matter your stage in the journey, one thing stays the same.... food is fuel! | | |
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HAPPY ONE YEAR, ASHLEY! Look at this queen 👑 Ashley has been every ounce of amazing!!! She has stayed track with all the workouts, checked in with me when she had questions, and applied what we were learning every step of the way. From workouts, meal prep, and establishing routines she feels good about. So proud of her! "It makes me so happy seeing results. I was tired of being like, "oh I go to the gym" but like, no one could tell 😂 and now I'll have people ask me what I'm training for!!" |
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NEW APP FEATURES Shortcuts made easy I was so excited about this!! I shared it with the girls in the app today and now I'm sharing it with you! On the dashboard of the PHASEmpowerment App there is now a Shortcuts section where you can access:
30 page Nutritional Guide My favorite supplement links Dumbbell-Only workout guide Proper Form guide Anddd the ability to book calls easily! All easily accessible - boo ya!!!! You can get started on your workout plan today by choosing a plan via the link below xoxoxo | | |
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Calling the busy ladies who want to fall in love with exercise again while getting back to feeling good in the kitchen! Let's get you started on my Empowerment Academy where we can put all our focuses in one place! |
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MY STORY Watch the video to watch me go from sad to savage 💪🏼 I was only at college for 2 months before I added 25 pounds to my frame. I had no idea it was happening until one day it HIT me like a wall.... "holy cow these shorts don't even fit me anymore". Truthfully it caught me off guard; I never struggled with weight management until that time in my life. At first I thought "hmmm okay this is what happens in life... you just get older and gain weight." It took me a quick second to turn those thoughts around and realize, no, it does not have to be that way. After lots of learning, growing, failing, and never giving up, I learned the recipe to feeling confident, gaining dense muscle, and keeping the body fat off. Now I'm helping women learn the same thing: that it's possible. |
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Workout for LESS THAN A $1 / DAY! Tell me more! By joining the Empowerment Academy you will have access to my app where everything is in one place, including habit reminders, checklists, workouts, nutrition guidance, and more! The Goal? To give you tangible tools to reach your goals while living a busy schedule. To provide you outlined and effective workouts with video demonstrations to help you reach your fitness goals. To provide you weekly nutritional education that will show you how to apply portion-control. To make this an affordable and exciting opportunity! Items to look forward to: 5 workouts per week App Access!! Weekly educational content on fitness and nutrition Outlined goals to follow Nutritional Guide Proper Form Guide Example Grocery Lists Example Meal Plans Motivational Tools Accountability Calendars Something new every week! Everything you need to keep track of your wellness goals is in ONE PLACE! |
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Cheers to Wanda (below), for improving her strength, balance, and hip mobility in our personal training sessions together! She's been doing great on the barbell and is kicking butt in our finishers on the ropes or sleds! |
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Online Heath And Fitness Coaching | PHASEmpowerment | LansingPHASEmpowerment - Lifestyle Coaching - helping you lose those stubborn 10 pounds, regain control of your life through mindset shifts, understanding the power of goal-setting, and developing an educational ground on why you CAN eat 200 grams of carbs each day and still lose body fat! |
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