Gain it Girl (2026)

28/09/2021

When was the last time you took a second to focus on what you needed? So many of us get wrapped up in what everyone around us needs and completely neglect ourselves. Here’s a challenge for you. Find something you can say “no” to today or a few things to say “no” to this week. It’s time to stop over extending yourself.

28/08/2021

Don't be afraid to be one of the few ladies around the weights. If you want to lift, go lift. You won't get bulky or look manly but you will feel like a badass when you notice you're getting stronger!

25/08/2021

Want to save some coins on your juices and smoothies? Make them at home! Yes, it is easier to just grab them from the store but the cost can add up. Not to mention all of the added sugar some brands sneak in. All you need is a good blender for smoothies, or a juicer for juices and to keep frozen fruits and veggies stocked. There are TONS of great smoothie recipes online. I'm partial to my own version of a Berry Lime Sublime that used to get sold at Jamba Juice. I also make my own version of the Açaí Berry Boost from Tropical Smoothie Cafe. 😋

16/08/2021

One thing about us: we don't do gimmicks. You're not going to get a get fit quick crash diet or product from us. We won't sell you anything that can be potentially dangerous now or in the future.

We're real people that want to see you thrive in all aspects of your life. You need to feel good in order to look good honestly. You can lose weight but if your mind isn't in the right place it won't matter. You'll still look in the mirror and not be happy with what you see. Yes, we are a service-based business but our service is physical and mental health. Not "drop 10 lbs in 3 days with this tea."

We want you to win long-term. Are you ready for lasting results?

18/07/2021

A few days ago I watched a video on Tiktok with a woman talking about how upset she was that she couldn't fit into one of her favorite skirts anymore. So many people put on weight during the pandemic, people had babies, and some bodies just naturally changed. It's completely normal for your body to go through changes. Social media has a really unhealthy way of making people, mainly women, feel bad about how their bodies change over the years. A lot of what we see is posing, lighting, and editing. Most of the people we compare ourselves to don't even look the way we think they would when we see them in person. ⠀
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Now, back to the girl with the skirt. Did she get weight loss surgery? No. Did she get on detox tea? No. Did she fast? No. Her husband went out and bought her a new skirt in a bigger size. Clothes are meant to fit us, not the other way around. Don't even get me started on the inaccuracies in sizing across companies. You can be a small in one brand and a large in another one. Just...that's a whole different rant. The point is: if your jeans don't fit buy new jeans. It's as simple as that.

23/04/2021

Hot girl summer is quickly approaching. If you're like me and planning a trip to a beach soon you're probably looking through your swim suits. A lot of people put on a few extra pounds during lock down so I've got a tip for if your bathing suits don't fit....buy new bathing suits. Clothes are meant to fit us, not the other way around. Sometimes our styles change too so your bikini from 5 years ago may need to get tossed anyways. Between lock down, hurricanes, snow storms and tornado we've had a rough 2020. You deserve something cute. Go buy yourself something that makes you feel confident sis!

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03/03/2021

"What do I do after I've binged?" Go back to your normal eating. If you went a little overboard there's no reason that has to derail all of your progress. We all have rough days and low moments. The key is to make sure it's just a moment and not a week or month. ⠀
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Trying to follow up a binge with a restriction can do more harm than good; it can often lead to another binge. Instead get back on what a normal meal schedule looks like for you. If you have an accountability partner lean on them to make sure you're not missing any meals out of guilt. Do not try to fast or get on a crazy restrictive diet to try and "make up" for what you've eaten. ⠀
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Here are a few things you can try to implement:⠀
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1. Write down what it was that caused you to binge. Was it a phone call from someone? A photo you saw on social media? Is it stress induced? When you learn your triggers you can navigate how to avoid them better.⠀
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2. Go for a walk, go to the store, go hang out (or video chat) with a friend family member. Sometimes just getting out of your environment or a little distraction can help change your perspective. ⠀
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3. Get some sleep. You're more likely to crave junk, sugary treats and overeat when you're tired.⠀
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4. Change up your eating habits. If you're binging because your normal diet or meal structure is too restrictive you need to make a few modifications. With clients I've often found the stricter the diet the more they will binge on something they think they aren't supposed to have. If you allow for more wiggle room you can still maintain your health and enjoy the things you like.⠀
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5. Don't be too hard on yourself. Sinking into a dark place will only make things worse. Remember, it's really just food. The last time I checked a slice of cheesecake won't end the world. It's completely normal for us to want to enjoy our food. Dwelling on it will only make things worse.⠀
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Be kind to yourself. All is not lost. You got this.

27/01/2021

Like most women we were terrified to start lifting weights. For some reason there's this myth that you're going to look like a man the moment you start lifting weights. "Don't get too big" is something said and commented a lot to women who workout. But honestly, to look like a fitness competitor (body builder) it take a lot of effort. Between lifting heavy 5x a week, eating a ton of calories, mass gaining supplements and little to no cardio it can take years to look like that.⠀
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On average women can naturally gain 1 lb of muscle per month. That's not a lot at all, especially considering many women will be replacing their fat pounds with muscle pounds. The number on the scale may not change drastically but the way your clothes fit do.⠀
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After years of resistance and strength training neither of us look "masculine" or "bulky". If anything we look more feminine because of the curves we've been able to build to fit out body structure. Our body compositions have improved drastically. We've both gained muscle weight but still wear size smalls in workout apparel. ⠀
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You don't have to be afraid of workout machines or free weights.⠀
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Worst case scenario: you're sore and need to buy gloves to prevent callouses.⠀
Best case scenario; you become amazed at what your body can do, you create a better body composition, you gain confidence, your clothes fit better, your energy levels increase and you can carry all of the groceries in with one or two trips.

24/01/2021

Let's talk about a few sneaky things that can prevent you from losing fat.⠀
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1. Sugary drinks: If you drink one grande Caramel Macchiato w/ nonfat milk (200 calories) everyday before work that's an extra 1,000 calories per week. If you add a blueberry muffin (360 calories) that's 2,800 additional calories per week. That's almost an extra pound of fat per week gained.⠀
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2. Eating too fast: Your body needs a minute to register how much food you're consuming to let you know if you're full. If you're rushing to eat you're not giving your body enough time to tell your brain it's full so you're more likely to over eat. ⠀
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3. Overdoing it on healthy fats: I had a client who couldn't figure out why she wasn't seeing results so we I told her we needed to break down what she was eating everyday. Every meal, every drink. We quickly realized she was consuming 1/2 of her daily caloric intake before lunch. She started the day off with a breakfast smoothie, which was fine. The issue was the mixed nuts. While they are a good source of protein they're also a great source of fat and a good amount of calories. Especially when you're eating two servings at once. ⠀
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There are so many little sneaky ways your goals are being deterred. If you're being diligent you can catch these things and make the necessary changes to stay on track.⠀
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You got this!

06/01/2021

This is for all of my mamas with little ones still in strollers. This is an easy way for new moms to get back into the swing of things and sculpt those legs!

Workouts shown:
• walking with bands: it may look like nothing but with the right resistance you’ll feel a burn in your thighs and b***y the entire walk. A faster walk will keep your heart rate up while slower wider strides will cause more resistance and is harder.

• walking lunges: this works the ENTIRE leg! You can use the stroller to maintain balance. If walking is too difficult you can lunge in place.

• squat and “row”: step up your standard squat by using the weight of the stroller and baby to work your back and arms.

• pulse squat & hold with “row”: this is a more advanced squat. Pulsing helps fatigue and work your muscles a little differently than the standard squat. Then when you hold the squat while doing the stroller “row” you can feel all the muscles firing.

These are 4 quick and easy workouts that can be added to the next walk you take with your little one. Do 3-4 sets of 10 rep each.

If you’re trying to get back at it and need an accountability coach you’ve come to the right place! Click the link in my bio for details on joining the squad.

05/01/2021

Eating out doesn't have to be as daunting as some make it seem. There are ways you can enjoy your favorite restaurant and stay on track. Besides, sometime you just need a break from cooking.

Here are 5 ways to help you eat better when ordering out:

1. Avoid fried foods: getting your protein baked or grilled will significantly reduce the amount of fat taken in.

2. Try to balance everything out: If you just can't say no to chicken strips then pick a clean side option like white rice with steamed veggies, double veggies or a big salad.

3. Pick an ethnic dish: Some ethnicities are known for having easier healthy options to pick from like Chinese and Mediterranean food.

4. Go half on dessert: If you want so splurge and eat something sweet share it. That way you can't eat the entire slice of chocolate cake (which can run a few hundred calories) by yourself.

5. Stay hydrated; Make sure you drink some water. A room temp glass of water with some lemon will help increase the bile in your stomach. That's the liquid that helps break down your food.

6: *BONUS* Enjoy yourself: Your mental health is important too. Don't stress too much about eating out. We all deserve a treat and food is supposed to be enjoyed!

02/01/2021

We made it to 2021! Is it just me or did I feel like 2020 was more like 2 years than one? We're ready to have a fresh start and one of the things we want to do is kick off the New Year with a free gut reset accountability challenge. ⠀
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This will help:⠀
•boost your immune system⠀
•help your body absorb nutrients⠀
•increase serotonin production (mood stabilizer, aids in digestion, regulates sleep⠀
•helps with regularity⠀
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If you're interested in joining us just send us a DM and we'll send you all of the details.

Gain it Girl

28/09/2021

28/08/2021

25/08/2021

16/08/2021

18/07/2021

23/04/2021

03/03/2021

27/01/2021

24/01/2021

06/01/2021

05/01/2021

02/01/2021

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