The Strong effect with S

Why do I program 2–3 minutes of rest between sets?

Because results happen during recovery, not while you’re still gasping for air.

Taking 2–3 minutes between challenging sets allows your muscles to replenish energy, maintain better form, lift heavier, and produce more quality reps. More quality work = more strength, more muscle, and a lower risk of injury.

Resting longer doesn’t mean you’re working less. It means you’re giving your body what it needs to perform at its best on the next set.

Train hard. Recover well. Repeat. 💪🔥

🚨🚨🚨🚨long read 🚨🚨🚨🚨
Weighing yourself multiple times per day is harmful bc it often causes you to focus on normal fluctuations instead of real progress.
Your weight can change 1-10 lbs in a single day due to :
Food and water intake
Sodium consumption
Carbohydrate intake (carbs store water)
Hormones and menstrual cycle
Bowel movements
Exercise and inflammation.

When you weigh yourself repeatedly, it’s easy to attach emotions to numbers that have nothing to do with body fat. This can lead to:
Unnecessary stress and anxiety
Obsessive checking behaviors
Feeling discouraged despite making progress
Making impulsive changes to food or exercise plans.
A distorted view of your actual results.

Body fat gain or loss happens slowly. One weigh in cannot tell the whole story, neither can several in the same day.

A better approach to weighing yourself …
At the same time of day. (Usually first thing in am after using bathroom)
Under the same conditions
Then look at the weekly number trends. Not the daily number.

A number on the scale is a data point, not a report card. Trends tell the truth ; daily fluctuations tell the story of hydration, digestion, and life .

🖤S

Shout out to strong girl K! 70 workouts is a huge accomplishment! Keep it up sunshine 💪🫶🫶🖤

🚨🚨🚨Strong Girls!
I now have room to take on 1 full program client.
If you’ve ever wondered how I lost 70lbs, rebuilt my physique, and became slightly obsessed with protein, counting steps, and lifting heavy things, here’s your chance!
I’ll teach you the same tools that changed my life, without the fitness industry nonsense!
1 spot available. Serious humans only please 🖤
Pics are month 1, month 12, month 24.

Recipe on IG

It’s no secret. I like to eat. This is a recipe that I have on repeat that helped me lose 70lbs and recomposition my body. At 495 calories (would be lower but the store only had 2% cottage cheese) 17 carb, 22 fat, 57 PROTEIN 😍! Preheat oven to 350 degrees. 1.5 cups cottage cheese, 3 eggs (could do 1 egg, 3 egg whites for less fat ) Pour into blender and blend on low or pulse blend until smooth and not runny! Apply parchment to a cookie sheet. Lightly spray with cooking spray of choice (very lightly) Pour mixture evenly on to sheet and spread. But not too thin! Or it will fall apart. Top with seasoning of choice. I used everything but the bagel and pepper. Bake for 30 minutes. Allow to cool. 3-4 minutes. Fill with lunch meat (3 slices) baby spinach, 1 slice low fat cheese, hot sauce. Roll , cut and enjoy! Let me know if you try this! #nutrition #fortmcmurray #coach #trainer #transformation

I often forget to add any IG to FB and vice versa! Check out my IG if you’d like 🖤🖤🖤

Question… do you think healthy eating has to be bland? I used to think it meant steamed everything. Zero flavor. Zero fun. Coming from a culinary arts background I thought that eating healthier/nutritious food would be h*ll. Boy was I wrong! Lunch today. Corn thins x3 1tbsp bbq sauce, 1 cup cottage cheese 100 grams cooked chicken breast … absolutely seasoned to the heavens with @healthydevilco vampire slayer. Banana peppers. Broil on high for 6-7 minutes or airfry for 3-4 . Look at all that protein! #gym #fortmcmurray #trainer #coach #fuelyourbody

Check in forms went out today!! Please give them a quick look . No rush to get them done. Just any time before our scheduled call. And 4/15 are not using the app to track macros. Please continue to email, text or pm your food logs on Saturday evenings!
Thank you my strong girls!! 🖤🖤🖤

In the past 4 months since I have started my little venture… I found that many women are actually under eating. And one thing across the board… they didn’t eat breakfast.
So learning this. That women who under ate were generally still very active. Had a good gym routine. But they were frustrated with their minimal results or lack of.
After learning their eating habits, I felt it necessary to slowly bring them up to maintenance macros before we could even discuss any sort of deficit. What they’ve learned…. Their bodies are feeling stronger. Their gym performance is now at a level that they didn’t think would happen. Their bodies are stronger and “tighter “… finally getting the results they worked so hard for. Their cravings lessened. They didn’t get the crashes throughout the day. They slept better. Their digestion was regulated.
So many reasons why I preach proper fuel and timing. Under fueling = under performing (inside and outside the gym)
Eat your food ladies 🖤

Breakfast:
1 scoop chocolate protein powder
1 cup milk (I like protein milk 0 %)
3 table spoons chia seed
2 table spoon shredded coconut.

Mix and put in the fridge overnight.
**** tip**** I blend mine before placing in the fridge.

I don’t change clients training too often. And there’s a reason :
Repetition builds strength. Consistency builds confidence. Tracking both changes everything!
I always cheer loudly when clients PR. Strong is beautiful 🖤