Booty Gains Fitness

Shoutout to all my amazing clients! 🌟

Recently, I celebrated one year of working full-time for myself as a personal trainer! A huge THANK YOU to all my past and present clients, and everyone who has supported my journey in any way.

Your kind words, likes, shares, and trust in my coaching mean the world to me. I am deeply grateful to be on this empowering journey with each of you! Here’s to another year of growth, achievements, and transforming lives. Cheers! 🎉💕

In my Divine Feminine Era 🌙

Embracing the power of receiving, and trusting the work I’ve put into my life that good things come to me.

Embracing the natural cycles of what it means to be a woman. Like the moon we have phases that we must accept and nurture. 💕

There’s power in embracing your

🌕🌖🌗🌘🌑🌒🌓🌔🌕

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The Jungle Gym 🦍

Absolutely loved this gym in Mexico! Such a cool experience training on the beach front, using all the natural materials, all the positive motivational messages, and meeting some fellow lifters 💪🏻

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Yoga by the ocean 💙

Yoga has been a huge part of my transformative journey over the last decade. It has provided me with many great teachings about myself and improved my overall connection with my physical body (which has also transferred nicely to weight training).

I started practicing yoga just over 10 years ago when I had some really bad injuries from overtraining from only playing high impact sports.

It taught me to slow down, both in my mind and body, and deeply connect to the present moment through the breath. This greatly enhanced my mind-muscle connection, and improved my relationship to my inner self.

I was finally able to really listen to what my body was signaling and in turn what it really needed. This helped me work through a lot of my inner work, and connect to my true self which is why I feel like yoga is so symbolic of spirituality.

For many yogis, connecting to our true selves or souls is an important part of what spirituality means to us.. And so many beautiful things can come of it. 💙🌊

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Stay obsessed with your own potential 🦋

Transformation and self-development are the cornerstones of our fitness and wellness journey.

It’s about shedding old layers, stepping into our authenticity, and embracing the fullness of who we are.

Each step forward, no matter how small, contributes to our growth. It’s a process of learning, unlearning, and relearning—constantly refining ourselves mentally, emotionally, and physically. 💙

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Often the moment you want to quit is the moment you need to keep pushing

When you feel like giving up, remind yourself: this is the moment that defines your strength.

Whether in the gym or day to day life embrace the challenge, push through, and watch yourself grow 💪🏻💕

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The source of love is within us, never outside❣️

This Valentine’s Day, celebrate the most important relationship you have— the one with yourself. Cultivate a foundation of love from within because, while you can’t control how others treat you, you always have the power to control how you treat yourself.

Love others, but remember to nurture the most vital connection— the one with your own heart. Today, and every day, fall back on the love and happiness you’ve cultivated within yourself.

Happy Valentine’s Day! ♥️

🚀 Ready for Round Two? Join the 14-Day Hourglass Sass Challenge - Now Open! 🔥

Back by popular demand, we’re launching the second edition of our highly successful 14-Day Hourglass Sass Challenge! 🎉💪🏻

Get ready to unlock all the exclusive perks of being one of our online clients:
🍑 Full Glute-Focused Workout Program - 2 Lower Body, 1 Upper Body, 1 Full Body
🍑 Access to the B***y Gains Fitness App
🍑 High-Quality, Nutrient-Dense Anti-Inflammatory Meal Plan
🍑 Delicious Recipes, Weekly Meal Schedule + Grocery List
🍑 Progress Tracking: Measurements, Photos, Smart Scale Metrics
🍑 Exclusive Private Facebook Group for Support
🍑 Personal Coaching and Weekly Check-ins

Seize the opportunity to kickstart your fitness journey and achieve your 2024 goals with confidence! 💖💃 Limited spots available.

To embark on your hourglass sass journey, comment “HOURGLASS” and let’s chat today! 🚀✨

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Grateful, growing + glowing ✨

As fitness trainers,

We’re more than just workout planners. It’s about the blend of accountability, patience, and empowerment.

What we do can’t be distilled into a single product. It’s a personalized journey of motivation and adaptation.

Recognizing everyone’s uniqueness, we navigate physical and mental well-being complexities.

Our role is about unlocking potential through patience, guidance, and a holistic approach. This approach promotes long-term health and fitness, aligning with the growing awareness of the importance of holistic well-being in modern society.

Let’s celebrate the transformative power of coaching, recognizing its influence beyond the gym.

In a world where time is limited, stress is high, and individual health needs vary, the guidance of a personal trainer can be instrumental in achieving and maintaining a healthy lifestyle. 🙌🏻

Looking for long term sustainable results in 2024? Apply for in person or online coaching ❤️ DM // link in bio!

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This client is DOWN 30lbs in 9 weeks 🔥🔥

When Robyn came to me she was finally ready to take her fitness and health journey seriously!

❌ She had no clue where to start

❌ She wasn’t able to do it alone and needed someone to keep her accountable

❌ She had zero experience weight training and had to learn to get comfortable in the gym

❌ She had tried and failed dieting many times, and was constantly stuck in a vicious cycle of not eating enough + binging at night

After starting personal training, we focused on Robyn getting to her goals and becoming the best version of herself.

We created a personalized program that was tailored to her goals and lifestyle.

We had her working out 3 times per week and eating real whole, nutrient dense foods.

After 9 weeks, Robyn has amazing results!

✅ She is down 30lbs!! 205lbs to 175lbs 👏🏻

✅ She made a holistic lifestyle change that is sustainable for the rest of her life!

✅ She is highly motivated to continue feeling better in her skin and body

✅ She now enjoys working out and loves the entire process

✅ She knows what to eat and how to meal prep accordingly to suite her lifestyle and goals

Robyn’s ongoing motivation, newfound love for working out, and mastery of meal prep showcase the power of personalized guidance. Cheers to Robyn’s incredible journey to becoming the best version of herself!

If YOU want to lose weight and build lean muscle in the next 9 weeks, comment or DM “I’m ready” below! 👇🏻

Reminder that love is more powerful than shame will ever be

When we shame ourselves to try to create change, it will only bring up feelings of guilt and resentment. It can be a toxic cycle that won’t bring long term, sustainable change.

However if we lead with love and compassion, we can make gradual changes that will last. I know this is not an easy feat, as many of us weren’t taught to talk or treat ourselves in this way. But the more we bring awareness to it, and practice it gets easier.

Would you rather be put down, or motivated and inspired to make better decisions? 👀

Chances are the latter, so be mindful of how you talk to yourself. I used to struggle with this all the time, the self criticism was harsh especially when it came to working out and eating. If I wasn’t hitting the gym 6 days a week I’d make myself feel terrible for even missing one day.

However one of the most important lessons I’ve learnt over the last 10 years is the relationship you have with yourself will affect the relationship you have with literally everything! Food, fitness, other people, you name it. So learning not to shame yourself for making mistakes (which is very human) or being highly critical of everything you do is very important. If this is something you do often, it takes time to transition out of that but know it’s possible and is a worthwhile effort.

Embrace the process of becoming your own cheerleader and be kind to yourself ❤️

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When you’re disciplined, you create your own luck 🍀

Sure, life hands us a deck of cards, some luckier than others – genetics, where we’re born, etc. But here’s the kicker: there’s a ton we can control. Our mindset, habits, health, fitness, faith – they’re in our hands. When we grab that wheel, take personal responsibility, and steer with discipline and focus, magic happens.

How many times I’ve heard from strangers, “you have such a nice body, you’re so lucky!”
Truth is, it’s not luck. It’s a decade of hitting the weights, eating right, and diving deep into personal development.

Back in high school, folks from a lifetime ago wouldn’t recognize the person I’ve become. Change is real, and with the right mindset, anything’s possible. You hold the power to shift your life and create your own luck, your own success. 🌟💪🏻

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New year, new chapter ✨🍾

How refreshing is it to start a new year? It feels like a new opportunity to reset and redefine ourselves.

If we don’t actively set intentions for what we want our lives to be like, how could we possibly manifest any desired outcome? We must get clear on what we desire and what really matters to us. Otherwise it’s easy to simply float along in life not knowing where life will take us or living life by someone else’s rules or dreams.

Once we know we can start aligning your actions to our goals and start living a life that is authentic and purposeful to us. When we live life in a way that is fulfilling to us that is when we can really grow and cultivate our happiness.

Questions to gain insight:
What is most important to you in life? What are your core values?

What does success mean to you?

What are you most passionate about? What brings you good feelings and joy in life?

Significant categories to write out your top 3 goals in each:
• Health & Fitness
• Career & Business
• Finance & Net Worth
• Family & Friends
• Romance & Relationship
• Fun & Hobbies
• Spirituality

Your energy is valuable and where you direct it matters. So let’s make 2024 a year of purpose, and value our time + energy. What will you write in this chapter of your life? 📖

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Starve your distractions and feed your purpose 👇🏻

With the way we live in modern society, this is an important motto to live by

Literally everything and everyone is doing their best to buy your attention. Your phone, apps, emails, social media, ads.. There’s so much external stimulus distracting us day to day that our attention span gets diminished and we stray from what we really want and who we really are.

We slowly get influenced by these things and lose our focus on what matters. This is why being crystal clear on your values and what you want to achieve is so important. Set intentions and review them daily. When you start to feel your mind get cluttered and overwhelmed, take a step back and breathe. Most of us feel like this daily, so it is really worth the effort to carve out a small chunk of time for yourself (yes even 5-10mins) to simply practice being with yourself distraction free and learning to clear your mind. Reset and refocus. Listen to yourself and put in the work towards what YOU actually want.

Small consistent steps are the winning formula. I was able to obtain and maintain this physique not because I’m perfect about my training schedule and nutrition each week, but because every week I set my intentions and do my best to work towards those goals. Progress > perfection

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Hey B***y Gains Fam!

Just wanted to share an amazing video my client Jenn made of her fitness journey and her experience working with me!
She's been my client for 2 years now, and has truly embraced the lessons and principles I've taught her over the years.

I trained her for one year before her pregnancy, during her pregnancy and now postpartum. She's made incredible progress: physically, hormonally, mentally and emotionally. Approaching fitness and health from a holistic perspective can truly be life changing and I'm blessed to be a catalyst for such great change.

Listen to her story for some great inspiration and some important points on how to get started.

MY POSTPARTUM FITNESS JOURNEY | 5 tips on how to get started (Holistic Health) HEY GIRL HEY! I never thought I'd be making this video. Young Jenn who used to go to the gym, sit on her phone uncomfortable, waste time and go home is so pr...

Believe in yourself + you’ve already won 🖤

Ready to Unleash Your Sass for FREE? 🎉 Join the 14-Day Hourglass Sass Challenge and take your first steps toward a healthier lifestyle and that dream hourglass physique! 💃✨

This challenge gives you access to all the perks of being one of our online clients 👀

Throughout the 14 days we will provide you with:
🍑 Full Workout Program with a Glute Focus - 2 Lower Body, 1 Upper Body + 1 Full Body Workout
🍑 Access to the B***y Gains Fitness App
🍑 A High-Quality, Nutrient Dense Anti-Inflammatory Meal Plan
🍑 Delicious Easy to Follow Recipes, Weekly Meal Schedule + Grocery List
🍑 Track Your Progress with Measurements, Photos, and Smart Scale Metrics
🍑 Join Our Exclusive Private Facebook Group for Support
🍑 Receive Personal Coaching and Weekly Check-ins

Don't wait for the New Year—get ahead of the procrastination game and take action NOW! 💪🏻💖 Limited spots available.

If you’re ready to get started on your hourglass sass journey and want to participate in this 14 day challenge comment “HOURGLASS” and let’s chat today!

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You don’t need more time, you need less distractions 🖤

Ever worried that lifting weights might make you 'bulky'?

Wondered why some women appear lean while others are seen as 'bulky'?
Let's uncover the truth about weight training for women.

💪🏻 Commitment is Key:
Building a muscular physique, whether lean or 'bulky,' demands dedication and time. Most need not stress about this when training a few times a week for an overall fit physique. I’ve been weight training for over 12 years now + feel like I’m at my best physique so far even after weight training for more than a decade.

🤔 The 'Bulky' Illusion:
Those who appear 'bulky' often fall into specific categories:
• Performance Enhancers: Some use substances impacting their physique.
• Years of Consistent Training: Achieving ‘bulky’ takes intensive, consistent training over many years with specific nutrition. Either they use their nutrition to bulk up intentionally or simply don’t eat well - nutrition plays a major role in body composition.
• Personal Preferences: Everyone has a different standard or perspective on what looks good. People have different levels of appreciation for how much muscle growth + definition they like.

🎁 The Gift of Weight Training:
It's a journey of self-discovery, teaching patience, consistency, and resilience. Over time, you grow stronger, leaner, healthier, and more confident. It's not about conforming; it's about embracing health and strength.

So, let's debunk the myth and celebrate the journey of self-improvement because weight training is for everyone 🙌🏻

Looking for guidance + accountability on your journey? DM for coaching info 😊

Confidence looks good on every body, especially one that’s worked hard for it 💓

Leg + b***y gains in full effect! 6 weeks into my new 24 week hourglass sass program and loving the results so far 👏🏻👏🏻

Now offering this program virtually through my app, DM me for more info 😊

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MYTH: Weight training makes women look “bulky” …

I’ve been weight training for over 10 years, and I’ve never felt more confident in my body AND feminine in my essence. Packing on a ton of muscle takes many many years and the gains women are typically worried about require far more effort than casual weight training.

Lift weights a few days a week, and eat mostly whole foods to build strength, and create a lean, toned physique.

Don’t let outdated stereotypes hold you back from reaching your fitness and wellness goals.

Need guidance? DM for info on personal training services 🤎

Reminder to assess your health from all angles ✨

Becoming a healthier human doesn’t mean you have to do it alone, most people do better with some level of accountability.
Whether that’s a coach, mentor or gym buddy.. who you surround yourself will directly affect your choices regarding your health.

Identity also plays a huge role:
Do you identify as someone who’s a gym goer?
Do you identity as someone who eats healthy regularly?
What does fitness mean to you?
What does eating healthy mean to you?
What does a healthy lifestyle look like for you long term?

Creating this mindset shift is a key factor in maintaining a sustainable healthy lifestyle.

What mindset shift have you made to make fitness and health part of your lifestyle?

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STRESS we all have it..

However many people these days tend to deal with chronic stress, day to day, never ending stress.

So what are some simple healthy ways to learn to cope with stress? Here are my top 5:

1) Diaphragmatic breathing: Did you know breathing is one of the only ways to manually switch your nervous system from fight and flight mode to rest and digest?
Practice proper breathing to reset your nervous system.

2) Magnesium Glycinate is a natural mineral, and crucial to the body’s function. It is needed for more than 300 biochemical reactions in the body!!
It helps to maintain normal nerve and muscle function, meaning it can help to down regulate the nervous system naturally.

3) Caffeine can be useful, however overdoing it especially while under chronic stress can keep cortisol levels elevated which can lead to health consequences associated with high stress such as moodiness and sleep issues. Most people do well with 1-3 cups per day.

4) Yoga and/or mediation are becoming more common practices - and for good reason! Building a stronger mind-body connection will help you become more present, and learn to live in the moment. The more grounded you are in the present, the less you’ll be stressing about the past or future.

5) Adaptogens - my literal life saver. I feel the night and day difference taking these. After my car accident my nervous system was SHOOK, but taking these helped me manage the most intense stress I’ve ever had. There are different types of herbs for each system in our body, and adaptogens work with our nervous system to come back into balance.
*Always consult with a health care professional before starting a new supplement.

How do you manage your stress? 🧘🏻‍♀️

Save time, money, and increase your likelihood of success with healthy eating..

By committing a few hours each week towards your nutrition. It can radically shift your ability to eat well and eat well consistently. 🙌🏻

If you work the regular Monday to Friday, doing a large meal planning and prep on Sundays can set you up for the week. It’s typically better to just get it all (groceries, meal prep, clean up) done at once so your focus is on your nutrition. Then book a secondary meal prep mid week, Wed or Thurs, to cook the meals for the remainder of the work week or week depending on how often you prefer different meals.

We all know how unlikely it is that you'll want to do all the cooking and cleaning after a long day of work, so instead plan ahead so you can have delicious, nutrient dense meals to look forward to. 🍗

Another important and often overlooked tip is avoiding grocery shopping while hungry. People who do tend to overspend on items they don’t need, or cave into their cravings. 🚫

Be prepared and you’ll find it so much easier to stay on track with your health and fitness goals!

Need accountability? I’m here to help 🙋🏻‍♀️

DM to learn about private or group nutrition coaching 🤍

Whether you’re starting out this year as an actual beginner or simply starting up again - make sure to keep these common mistakes in mind.

As with success in anything in life, the more you show up and show up prepared, the more likely you’ll succeed. The same goes for your health & fitness goals.

Anything you’d add? 🏋🏻‍♀️

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Alcohol and the holidays..

I’m not promoting the consumption of alcohol, but rather giving recommendations on better choices for consumption and how to lessen the harmful effects on the body.

I understand it is part of many family traditions, and as a Western culture we promote it during the holidays

So what can you do?

Choose light coloured booze over dark coloured booze. Why? Studies show that those who consume alcohol with higher amounts of congeners.

Choose organic whenever possible, generally organic products don’t contain herbicides or pesticides which will lighten the toxic load. As you should with any product, the golden rule: always read the ingredients. Many products such as beers, wines, and ciders contain sulfites, a preservative that often results in allergy-like symptoms like flushing or migraines for some people.

Choose a well balanced meal with protein, fiber, and healthy fats to balance blood sugar and reduce inflammation in the gut.

Consume electrolytes before and after, and try to remember to drink water between drinks throughout the night if you want to lessen the hangover.

Consume a high quality b-complex supplement because when you drink your body utilizes nutrients, specifically the various b-vitamins, to metabolize alcohol from your body. Deficiency of this vitamin group can lead to anxiety, fatigue, and depression.

Do you have any hacks to beat a hangover? ⬇️

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Achy joints, stiff muscles, brain fog, chronic fatigue, feeling bloated or puffy.. All signs and symptoms of chronic low grade inflammation ❌

This type of inflammation is becoming increasingly common due to modern lifestyle and is known as the “silent killer” because over time if the chronic inflammation is not managed it can worsen into more serious conditions like IBS, heart disease, autoimmune diseases, and more.

Which habits can you improve upon? 👀

Consistency > everything

Thinking about creating some consistency with your fitness and health routine in the new year?

It’s all about having a structured and progressive plan to focus on the foundations and build from there.

I’m running a small group of women through my Total Mind Body Transformation program this January - it’s 100% online and includes everything you need to build consistency & results in 9 weeks.
DM for more info 😊