Portia's Precision Fitness Online Fitness and Nutrition Coaching

12/08/2025

Rise Performance Carterville
Use code PORTIA10. In store or online!

12/06/2025

People love to pretend they’re stuck because they don’t know the secret, when the real issue is they won’t stick to the process.

They jump from hack to hack, hoping for a shortcut because the real work feels slow.

But the truth is, you already know what to do. You just don’t do it long enough.

Repetition builds skill. Repetition builds discipline. Repetition builds results.

The boring stuff is what actually changes your life.

Stop searching for magic and start mastering the basics.

Because success isn’t hidden. It’s repeated.

Every. Single. Day.👊🔥

12/06/2025

✨Open This✨

Not sure if something is truly high in protein? Here’s a simple trick to figure it out FAST!👇

Look at the calories per serving and drop the last digit (0). The number left is the minimum grams of protein the food should have to be considered high-protein.

Here’s how it works:

🥛Cottage Cheese - 185 calories per serving
✅We want at least 18g of protein
✅It has 25g of protein = ✔️Amazing protein source

🍳Eggs - 77 calories per egg
✅We want at least 7g of protein
❌ It has 6g of protein = Not a high-protein food! (Great for
nutrition, but not ideal as your main protein source.)

🍗Chicken Breast - 165 calories per serving
✅We want at least 16g of protein
✅It has 31g of protein = Powerhouse protein source!

🧀Cheddar Cheese - 110 calories per serving
✅We want at least 11g of protein
❌ It has 7g of protein = Not a great protein source! (Mostly
fat, not protein.)

Follow me .iasprecisionfitnessllc for daily fitness tips!

🌱Edamame - 180 calories per serving
✅We want at least 18g of protein
✅It has 18g of protein = ✔️Great plant-based protein!

If a food has more protein than the number you get after dropping the last digit, it’s a great protein source! If it’s way under, it’s not a high-protein food.

🔥Comment “PROTEIN” below to get access to my free 25+
gram protein guide.🔥

Much love,

Portia

12/05/2025

12/04/2025

Facts.

12/03/2025

My favorite shoulder exercise.🥳🥳

My clients hate but the more you hate it. The better💪

12/03/2025