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01/05/2026

Every day you wake up and get after it—
work, practices, meals, kids, appointments, deadlines… it all has to get done.

Make sure you are on that list too.

Take care of yourself. Get strong AF 💪

Because we’re going to be exhausted anyway…
might as well look like a badass while we’re checking off the boxes.

PS: Any workout > no workout ❤️

30/04/2026

Am I still going to the gym tonight after 4 hours sleep? 🫣

Absolutely 😅

Is it optimal? Nope.
Did am I still going to show up?
Of course

Remember I’m not motivated I’m consistent

Pulse Pre workout in hand &
Let’s get after it. 💪🔥

30/04/2026

My forever late-night gym partner… Fruit Punch Pulse 🍒🔥

No stim. No crash. Just clean energy, focus, and performance when you need it most—especially for those 10:00 pm “I almost didn’t go” workouts. (Don’t workout at 10pm it’s insane😳😂)

This is what I use when I want to train hard, sleep well, and still show up strong the next day.

💥 Pumps
💥 Focus
💥 Endurance
…without frying your nervous system or laying in bed staring at the ceiling begging for the caffeine to stop

And right now it’s the time to stock up 👇
BOGO 75% OFF ends Thursday, April 30

Grab yours before it’s gone. Code CHER at checkout 💪

PS Don’t forget to hit that follow button so you can look more like the baddie that you are 🫶

29/04/2026

Having that one friend who doesn’t accept excuses 😅💪

Broken arm? No worries … legs still work.

That’s the kind of accountability that borders on psychosis ☠️💪💪

PS Don’t forget to hit that follow button so you can look more like the baddie that you are 🫶

29/04/2026

Each recipe is not only delicious but has at least 20 grams of protein.

🍳High protein scrambled eggs
Per meal : 198cals, 20p, 12f, 2c, 0fiber

eggs 2 large (100g)

low fat cottage cheese (1% milkfat) 4 tbsp (57g)

oil 1/2 tsp (2ml)

Recipe
1. Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2. As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.

🥚Tomato mushroom egg white omelet
229cals, 36p, 6f, 6c, 1fiber (per meal)

egg whites 4 large (132g)

eggs 1 large (50g)

low fat cottage cheese (1% milkfat) 1/2 cup (113g)

mushrooms, chopped 1/3 cup, pieces or slices (23g)

tomatoes, chopped 1/2 small whole (2-2/5” dia) (46g)

black pepper 2 dash, ground (1g)

Recipe
1. Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2. Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.

🌮Taco breakfast bowl
265cals, 31p, 15f, 2c, 1fiber (per meal)

ground beef (93% lean) 4 oz (114g)

oil 1/2 tsp (2ml)

eggs 1 large (50g)

chili powder 2 dash (1g)

ground cumin 1 dash (0g)

salsa 1 1/2 tbsp (27g)

lime juice1/2 tsp (3ml)

Recipe
1. Cook the beef in skillet over medium heat Set aside.
2. scramble eggs with a fork. Heat oil in a small skillet over low heat. Pour in eggs and once they start to set, scramble them until firm and fully cooked.
3. Assemble bowl with spiced beef, scrambled eggs, and salsa. Squeeze some lime, add a dash of salt/pepper, and serve.

🍲Paleo beef & egg bowl
236cals, 30p, 13f, 0c, 0fiber (per meal)

eggs 1 large (50g)

ground beef (93% lean) 4 oz (114g)

Recipe
1. Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked. Transfer beef to a plate and set aside.
2. Crack the egg into the skillet and cook until the whites are firm.
3. Add beef to a bowl and top the egg. Season with more salt/pepper and serve.

Want more meal ideas?
Comment PRO10 to get your 50 macro friendly recipes 🍱

28/04/2026

🚨Spoiler alert it’s not sprinting.

It’s also not some fad of walk on the treadmill at 3mph at 2 miles a minute.

Remember to save this post so you know what to do next for your fat loss.

Ready? 🧐

I stopped guessing.

I stopped assuming I was meeting my macros and started tracking them. I know; not sexy. So many of my clients and myself included are guilty of both over or under estimating how many calories we were consuming.

By not tracking we weren’t able to create a plan that we could stick to for the long haul and finally get the fat off.

Do this if you’re stuck with your fat loss and don’t know what to do.

I’ll use my number so you can replicate the process.

I’m 5’9 and was 205 pounds.

Total calories 2500
Protein 250
Carbs 156
Fat 35% 97 grams

The protein is calculated at 1 gram per pound of body weight but I did x 1.2 🫶
Fats are calculated 2nd 35%-40%
Carbs are whatever is left over.

If you’re still stuck on calculating just comment below and I’ll calculate them for you😉👊

PS follow for more daily tips to help you lose the fat for good

27/04/2026

Hey guys… it’s me, mom❤️
No matter how heavy life feels — I’ve got you.
Always.💪💪❤️❤️❤️❤️

27/04/2026

The workout doesn’t have to be perfect.
The pace doesn’t have to be fast.
The weights don’t have to be impressive.

Showing up is the win.

Because every time you train you send your body a signal:

“We build strength here.”

Muscle grows.
Confidence grows.
Momentum grows.

And the woman you become six months from now?

She’s built from the days you showed up when it would’ve been easier not to.

🏋️‍♀️So lift what you can

🚶‍♀️Move how you can

📍Start where you are



🙅‍♀️Just don’t stay home.

26/04/2026

Wouldn’t life be so much easier if you could have a plan to stay in your deficit and still hit your protein goal? 🧐

This sample day includes a full breakfast, lunch, dinner plus a snack. Unfortunately all of recipes won’t fit here in the caption 😫

So I made it into a pdf for you. NO OPTIN or email req.
1st follow so it won’t get blocked
2nd comment FOOD & it’ll be in your inbox.

Open it and save it to your books. No fuss, no extra steps just meal planning done for you. 🤗🤗

PS Share this post and hook your peeps up too 😉

26/04/2026

Do you feel like you’re doing sooo many things correctly? Eating less bad food, walking, working out but you’re still inexplicably stuck.

1️⃣ Estimating your portions
Do you skip the scale and go right to your place. You could be severely OVERESTIMATING or UNDERESTIMATING how much you are eating. While you think you are in a deficit you’re actually running in a surplus of calories.

2️⃣ Just a bite
You’d be surprised how fast the calories can add up from just a bite, finishing up your kids plate and all the other random unaccounted foods and drinks that you’re eating throughout the day.

Start
✅ weighing your food
🙅‍♀️ stop grazing throughout the day
✅ prioritizing your protein at each meal even breakfast

I know it’s annoying but you have to be consistent and no a month doesn’t count as consistency 🤗🤗

Don’t forget to follow for more daily tips to lose your next 10 pounds.

25/04/2026

It’s no accident that some women are thriving in their 40s. When it comes to staying fit these women share ALOT of commonalities that keeps them strong, energized, and looking like a bad ass naked ⬇️

🏋️‍♀️They lift weights consistently and prioritize increasing their weight over time rather than light weights all the time.

🥗They keep their meals simple with single-ingredient foods like shrimp, chicken thighs, veggies, and fruits. Remember there are no bad foods just sometimes foods 🫶

💦 They hydrate like it’s their job—water is always within reach and they limit alcohol (I know you don’t want to hear that one)

🧘‍♀️They focus on building muscle instead of only losing weight. The scale is just a tool don’t let it define who you are.

🥩They eat enough protein (most hit 30g per meal minimum) everyday for for years at a time not just for 6 weeks

Are you ready to be in the best shape of your life in your 40s? But need a plan to get started?

1st follow (do the message will get through)
2nd Comment VEGAS to get your free 7 day sample meal plan 👏👏

& I’ll see you tomorrow 🤗🤗

25/04/2026

Before you grab the rules YOU NEED to break, make sure to follow for more daily tips 🤗🤗

Number 1 might surprise you 🤔

3️⃣ Never eat after 7 pm.

I’m sure where this rule came from but I hear it in conversations all the time. There is no magical window where you the calories you eat will get digested into less calories. As long as you’re maintaining your deficit throughout the week you’re good to go.

2️⃣ Carbs make you FAT 🧐

Carbs are a great fuel source for your body and are great for your recovery. Is it true that some people tend to lose weight better eating slightly higher fats compared to carbs,yes but as long as calories are controlled carbs are on the table.

1️⃣ Fats make you fat

The truth about low fat foods is that they can contribute to weight gain as they tend to be higher in sugar, thickeners and salt to cover up for the lack of fat. Consuming fats can not only be a good fuel source for your body but are also an integral part of creating steroid hormones like estrogen and testosterone.

Which rule have you been following?
Drop it in the comments⬇️ & I’ll see you tomorrow 🤗

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+17273774897

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