Gonzo Fitness LLC, Saint Peters, MO (2026)

09/05/2022

SELF CHECK 🫡✔️

Checking yoself is way too important to go unnoticed, especially when we are going through a rougher patch it’s impossible to think clear about how we are & what we need 🤷🏽‍♀️‼️

Ask yourself the following
⚡️What do I need ?
⚡️What do I want ?
⚡️How can I get those ?

Giving yourself the necessary (food, water, sleep etc) giving BACK to yourself by giving what you want & a course of action on HOW to get your needs & wants met ✨

NEEDS & WANTS are basic and natural habits for us martians 👽 CATER TO THEM TRULY & really get to know what yours are 🦋

NEW YOUTUBE VIDEO UP ❤️‍🔥 Build A Baddie Ep. 2 all about success early on, finding WHYs, feeling lost & much more 🤫 link in bio

03/29/2021

So today in the gym I picked up the heaviest dumbbell they have (125lbs)

Which is just a few pounds off from what I currently weigh

2 years ago 1.) I would have never thought I could weight 125 2.) I would have never thought I could physically pick up my own body weight.

Or squat it (definitely don’t have a 250 squat anymore...we workin on it 😂)

We always have a goal of “X amount of pounds off” or wanting a b***y or ect but I feel sometimes we brush off day-to-day strength

THE FACT I CAN NOW PICK UP MY BODY WEIGHT WITH EASE IS EFFING AWESOME.

HUGE victory, considering where I started!!!! (which was 50lbs overweight mind you)

The moral of this is, appreciate simple things! Picking up your kid with ease, opening jars by yourself, when you couldn’t before. This shows...

PROGRESS! Might not be scale progress, but progress is PROGRESS. Doesn’t always HAVE to be through the *stupid* scale 😌

Appreciate any kind of progress, it shows what you’re doing is working! 👊🏽

✨🤍 Be kind to yourself, give yourself from creds for just trying to do the damn thang 🤍✨

03/23/2021

MY FAVE MACRO CAPPERS 🍏

Howdy hey 👋🏽🤠 I thought this would be a fun thing to share, macro cappers I guess are just like snacks. However, they usually MOSTLY contain just one macro but also usually have a few grams of another macro!

As y’all know, I am a sweets J***Y, so most of mine are sweet 😂😋

CARBBIES 🥯 - apples, blueberries, Kind Bars, rice cakes, carrots, fruit smoothie

PROTEIN 🥩 - Oikos protein or triple zero greek yogurt, protein shake, a chicken breast (lol), tuna packet, turkey bacon

FATS 🥑 - avocado, cashews, nut butter (usually my fats just come with my meals so I don’t have to cap them up very often)

I am on prep right now, food is decreasing each week so sadly I will have to say goodbye to some of these 🥲 But I try and stick to clean food still (fruits,meats) since I am on prep!

Hope this helped a few if you guys get a good idea of how you can cap off your macros if you’re just X amount of grams off!💪🏼

SAVE & SHARE if you love me 😉 XOXOXO 🤍

oh btw my hair is like 10 inches longer 😂 trying out the U-Clip, I have the 22” in Ash Brown!

03/22/2021

I didn’t come this far to come this far.

I didn’t travel to hell & back to stay in one spot forever. I worked too damn hard for that.

I will NEVER stop finding ways to be a better me. I will never stop trying ways that push myself further.

Why?

I was nothing. I was a no body. I was at rock mf bottom. You tell me why you want to feel THAT way. There will never be a “top” version of me because it’s endless.

The thought of someone working harder than me lights me tf up. Work harder than them, fulfill your potential. We have so much more potential than we think,
FIND IT and use it.

Always hungry, never satisfied.

GO GET YOUR WEEK THIS WEEK 😤💪🏼 Happy Monday frans 😚

03/15/2021

When I’m in a rut -

Happy Mental Health Monday BEAUTIES 🧠🤍 Today I want to chat about what I do when I’m in a funk or having a bad week or month or day or whatever just a time where I feel defeated, and what I do to pick myself back up!

So first things first I constantly tell myself this (even if something small goes wrong) - NOTHING is forever!

“I won’t feel this way forever” is exactly what I tell myself. Because it’s facts! We have SO much time on the planet left, the terrible things you’re doing through or feeling WILL NOT LAST FOR FOREVER. I bet they won’t even last for a year! Or a few months! When we are feeling hopeless, it’s extremely hard to believe that. But scale it out - do you really think your going to be sad for the next 70 years until you die? Come on, that’s extreme!

I also prioritize myself. This is very hard for me to do because I’m a workaholic and want to be there for everyone. But we can’t genuinely do these things without taking care of US. Anything I have to do for work during these times (especially if I am swamped) I make SURE I have nothing to do for myself first. Do I have to read yet today? Journal? Walk? Gym? Eat? Whatever it is I do me FIRST.

This one is 🔑 - control what you CAN control. Lot’s of things in our every day lives we do. Sometimes we can’t control everything!! We are naturally control freaks when I’m in the dumps I KNOW no matter what I am able to control
- my food (which makes you feel better)
- my water (which makes you feel better)
- my workouts (which makes you feel better)
- my mindset (which makes you feel better 😉)

And another is accepting that it is OKAY to not be OKAY all the damn time. Feelings are VALID, every body (I don’t give a damn who you are) goes to hell and back a few times every now and again. We can never be perfect. ACCEPT THAT. Again, hard for me because I want to be okay all the time. But that’s just not how feelings work.

We have high highs and low lows. Remember your highs for when you’re feeling low, remember how good it felt. Long to feel that way again.

Hope this helps a few of you 🥰 ALL THE LOVE 💖

P.S no I am not in a rut right now I am THRIVING rn just wanted to share xox

03/11/2021

When I was this overweight never EVER did I think I was going to...

- lose the weight
- be able to walk upstairs without dying
- not being “as” asthmatic (I have asthma)
- stop binging
- love myself
- not obsess over numbers
- be a freaking body builder
THE LIST IS ENDLESS

I didn’t believe in myself before. Slowly but surely I start to, and THAT is when the magic happened.

She believed she could so she did.

And I did.

Never give up on yourself, this s**t is too valuable to. You owe it to yourself and your body to believe it can do all things you want it to.

✨B E L I E V E✨

03/06/2021

Happy Saturday BEAUTIES 🥰 Gooood vibes today, got in my Peanut Butter protein and it is 🔥🔥🔥 so I decided to try out a new recipe and I have created...

The FLUFFIEST protein waffles..EVER 🤤 with 46gs of protein 🤯👇🏽

🧇 1/2 Cup Kodiak Chocolate Chip waffle mix
🧇 1 scoop peanut butter protein
🧇 1/4 cup egg whites
🧇 1/2 cup cold water

MIX 👉🏽 Waffle Maker 👉🏽 BAAAM

These waffles are SO fluffy it’s insane 😍 30gs of carbs 46gs of protein and 3.5gs of fat 🙌🏽

Use code RAWGONZO to save & support 🤑🤍

SERIOUSLY try these out guys, top with peanut butter, almonds, you name it 😋

03/03/2021

Hi, just here to remind you that you are one workout away from a ✨B E A U T I F U L✨ day

GET MOVIN’ TODAY - even if you don’t want to 🥰🤍

03/01/2021

Holy hell it’s already MARCH 🤯

When a new month comes around I always write 2-3 goals for the following

Personal Goals
Business/Career Goals
Lifestyle Goals

I choose 2-3 because we tend to get overwhelmed if there’s more and you want to make the goals reachable right!

I set goals, per month, per week, PER DAY! It is so very important to remake goals after meeting new ones, what else would you have to work for? How would you get better if you didn’t?

Even the little things! I can fall out of habits so easy so my daily goals are to literally take my greens, vitas, ect. On top of maybe getting *blank* done!

NEVER stop making goals, having these goals set in stone on paper gets me so excited to reach them 🤩

Constantly challenging yourself, pushing yourself, is NECESSARY to keep growing.

One of my March goals is to not miss a day of journaling! (made myself a “habit tracker” to hold me accountable 😊)

What are YOUR March goals!? 👇🏽🤍

02/22/2021

Mental Health Monday 🧠🤍

Happy Monday my beauties 🥰 Let’s get real & raw shall we

Jan&Feb are the two months depression & anxiety SKY ROCKET. Like, nobody wants to get out of bed it’s too cold, comfort food starts calling our names, the gym doesn’t sound pleasing, we “forget” about water.

But, what happens when we stop moving when we are used to it or start slacking in nutrition? For me, my energy levels plummet, my confidence ⬇️, my anxiety ⬆️ because now I’m upset/worried my progress is gone, and SO MUCH MORE.

Let me tell you this - everyone goes through this. You are not the only one experiencing LOW lows or HIGH highs. We are almost meant to have this to challenge us.

Here are my top 3 things I do RELIGIOUSLY to make sure my mental + my physical stay in check when I’m in a slump 👇🏽

1️⃣ Lists on lists on lists. Every single day I make a “to do” liste, which most people would write down their major things, I write down EVERYTHING. Lunch, check ins, IG post, stretch, feed Opal. Like the smallest of things - something about crossing things off (instant gratification). Also I get overwhelmed at the smallest of things, so looking at it in a smaller incriminate helps eliminate me getting anxiety over these huge tasks.

2️⃣ Positive self talk - anytime I catch myself (or Bethany only knows who Bethany is 😂) trying to tell me “I look so fat today” or “theres no way I can do this” STOP RIGHT THERE. I list off to myself 3 affirmations that are so opposite from what I said. Guys. If you’re talking trash to yourself you’re fooling yourself in to believing you are, well trash! I also write down what I said to myself so I can see on pen & paper how obscured & false that looks.

3️⃣ Taking time out FOR YOURSELF. Omg so crazy right!? But seriously, setting aside 30-60 mins DAILY for YOU to do whatever your lil’ heart desires. If we are thinking about “omg I have ____ to do” “omg am I going to hit macros today” “omg I need to do ____ for work” 24/7 that leaves 0 time for your self Literally anything that you want to do! Doing things you genuinely enjoy is so good for your mental.

Take care of yourself peeps, WE ARE SO IMPORTANT 🙏🏽 Love you ALL 💋

02/18/2021

PSA 🗣

Ladies - let me just burst your bubble real quick 👇🏽

That big ole’ dump truck you been wanting?

NEWS FLASH 🚨 you NEED to eat more & lift heavier

You cannot and will not be able to gain muscle on a 1,500 calorie diet. You need to EAT & lift heavy s**t.

Capped/bigger shoulders? EAT & LIFT.

Nice big quads? EAT & LIFT.

I tried for so long to avoid eating so much yet questioned why my body comp wasn’t what I wanted.

Stop being afraid to eat more & lift heavier, if not then we need to reassess your goals 👀

You need to build your foundation (your muscles) before you lean out (if your goal is a bigger ____). So many women I see jump straight to leaning out then are upset when they see their body comp isn’t what they were expecting!

EAT & LIFT ladies EAT & LIFT 🤩💪🏼

02/14/2021

Happy Valentines day BEAUTIES 🥰💕

Today I am celebrating my self love. It has taken me YEARS to finally learn how to love myself. The very first step for me was understanding my true worth, TRULY believing in myself, and coming to terms with my looks, my personality, myself period will never be perfect...

BECAUSE THAT IS IMPOSSIBLE!

I struggled for so long with trying to be “perfect”. I am perfect for myself just the way I am.

Practicing my positive self talk has NEVER been easy, but damn has it been worth it.

Treat yoself today ✨ Be kind to yourself ALWAYS.

Gonzo Fitness LLC

09/05/2022

03/29/2021

03/23/2021

03/22/2021

03/15/2021

03/11/2021

03/06/2021

03/03/2021

03/01/2021

02/22/2021

02/18/2021

02/14/2021

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