OGKG Virtual Coaching

This is the reason I do what I do to provide my clients with the best service possible. Testimonials always encourage me to keep going and keep getting better.

One of my go to meals lately has been Grilled Chicken Parmesan!!!

Only takes 5 min to make with the ingredients listed on the photo!

What a difference a year makes! Proud of you and all your progress over the past year. You made improvements in your physique but more importantly your in mindset! None of it comes easy, but that makes it more worth it.
💪🏾💪🏾💯

EDUCATE

Buffalo Crispy Chicken 🍕 by my great friends and

We have been collaborating to figure out high protein cheat meals, and I must say this is 👌🏾

Here is the recipe:

Chicken:
- ~6 tablespoon almond flour (to coat whole pack of chicken but only put about half pack of chicken on the pizza)
- Paprika
- Cayenne pepper
- Salt + pepper
- Olive Oil Spray
- Pan fried w/ some Frank’s Buffalo

Pizza Crust:
- simple truth classic thin & crispy Pizza Crust
- Brushed with egg whites ~20g
- Little garlic salt
- Garlic powder

PIZZA
- Cooked Chicken (~7.5oz)
- 2 tablespoons Walden farms sugar free ranch dressing as base
- Drizzle of Frank’s Buffalo wing sauce
- Top w/ chicken
- Preference: did minced garlic along edge of crust
- 112g of pizza blend cheese (or mozzarella)

Bake 400 degrees for ~15 min

Macros for 1/4 of the Pizza:

29.5g Protein
23g Carbs
14g Fat

Approx 340 Calories

ENCOURAGE

One Month Progress Pic!!! 💪🏾💪🏾

Nicole Capobianco used to train with me in person while in college at UGA and moved away after she graduated.

However she is still putting all the things I taught her to use. The benefits of virtual coaching are the same as in person training if you simply follow the plan! Great work girl!

EDUCATE

When eating you don’t have to feel like you can’t eat HEALTHY. There is always an option, just takes a little EFFORT to find.

DONT make , FIND !

Today I decided to try Lemon Pepper Grilled Rainbow Trout from

Macros:
Protein 45.2g
Carbs 22.5g
Fat 14.3g
Calories 414

It was pretty tasty!

EDUCATE

High PROTEIN Coke Float anyone?

Thought of this one earlier today and decided I would give it try. Great if you love ice cream and coke!

I used:

135g Fairlife Cookies And Cream Ice Cream
6oz of Cherry Coke Zero

232 Calories
12.3g Protein
9.5g Fat
32.7 Carbs

The verdict: It was definitely good but a bit sweet for me. Next time I will try it with Diet Coke or Regular Coke Zero.

EDUCATE

Do you get thrown off when your morning doesn’t start right? I know that I do. Today could have been one of those days where I ate random meals and justified it by saying “I started off wrong, so the rest of the day is ruined now, might as just eat anything I want.”

But instead I

Chances are, there will always be an option to make things happen nutritionally. Whether it be a gas station, grocery store, or fast food restaurant, you can make it work.

The best ADVICE I can give you, is having OPTIONS in mind before the day comes that’s out of the ordinary. Instead trying to rush figure something out when you are in a TIME CRUNCH have a PLAN in mind.

“The plans of the diligent surely lead to success, But all who are hasty surely head for poverty” Proverbs 21:5

Posted • Had a late start this morning, but didn’t stop me from getting a decent breakfast in.


780 cal
60g Protein
18g Fat
100 Carbs

ENCOURAGE

Have you ever had a goal you thought it was IMPOSSIBLE to reach because of setbacks?

Maybe all of us have, at a time or two. But, It turns out that setbacks don’t the determine the Look at what happens when you

Andrea has been training with me since 2011, and has been faithful client and great friend! Over the years we set many goals, including weight loss, strength gains, and body fat reduction.

One of the goals that we have been working on for quite some time was to reach her goal weight of 175lbs.

We would always get close and some type of setback would happen. Typically allowing the weight to creep back on. Well…. Not today we finally made it! She has lost 38 pounds since last May! So proud of you girl! Thanks for allowing me help you along the way!

1st Pic: May 14th 2020 213lbs
2nd Pic: May 1st 2021 175lbs
3rd Pic: Lbs lost since October 2020

EDUCATE

Looking for a HIGH PROTEIN dinner, look no further!

Macronutrients:

Protein 31.3g Fat 7g Carbs 35.6g
Approximately 395 Cal

Fajitas Steak Wraps with Greek yogurt chipotle sauce. Created by my client

Sirloin steak strips
Or thinly sliced sirloin steak
Mini bell peppers (cut in strips)
Sautéed with Trader Joe’s Avocado Oil Spray

Seasoned with:
Cilantro
Chipolte seasoning
Cumin
Lime

Cooked White Rice seasoned with:
Lime juice
Salt
Cilantro

Chipotle Sauce:
0% fage yogurt
Cilantro
Dill
Pickles
Chipolte seasoning
Cumin
Salt
Lime zest
Squeeze of lime
Red onion
*optional to add tomato but I didn’t

Two Make two wraps you need:
2 Lettuce Wraps
1/2 Cup Rice
4.5 Oz of Sirloin
1/2 Cup Bell Peppers
3 Tbsp of Fage Sauce

(If you are following a LOW CARB diet skip the rice!)

Think about what you are putting your ENERGY into each day. If you have been HALF doing your workouts and HALF doing your diet (meal plan) It only makes sense to think that would get HALF the results you want.

If you are having hard time adhering to your workout and diet (meal plan) step back see if you are leaving enough time in each day to care for your personal needs. Chances are you aren’t.

On the flip side diets (meal plans) aren’t for everyone. But regardless of what method you utilize to achieve your goals, you must be CONSISTENT with your efforts.

EDUCATE

Your is the most important factor in making your body . So in light of that, more recipes today! If you like stuffed peppers please check these out!


My top picks are 1,2,5,8,9. Of course make sure that you choose a recipe that will fit your and requirements.

Which one would you like to try?

EDUCATE

Tired of your same old ? Try this high protein option!

Mexican Style Turkey Sausage Bowl

1/2 Cup Jimmy Dean Sausage Crumbles
3oz of Diced Red Skin Potato
1/2 Cup Cooked Egg Whites
14g of Shredded Cheese (I use Dairy Free)
30g of Pace Hot Salsa

Protein 28g Carbs 27g Fat g
300 Calories

Let me know if you try it!

EDUCATE

Always great to see your clients putting your suggestions into action!

This smoothie may or may not work for you depending on your choice of diet and dietary restrictions.

Suggestions: I would add 1 Scoop of Whey Isolate to make this a more complete meal!

Nutrient Info without Protein:
Protein 14g Carbs 50g Fat 1g 266 Cal

With (1 Scoop of Dymatize Whey Isolate):
Protein 39g Carbs 51g Fat 1g 376 Cal

Posted • (Instagram) We are barely halfway through September and my seasonal allergies are already here in full force! I talked about it with Kenton Gresham during my session this AM and he recommended I try this anti-inflammatory smoothie and I am really glad he did. It tastes great and is hopefully working some antioxidant magic. I’m planning on trying some variations of this over the next few days so if I find any other tasty combinations I’ll share on my story!
•
INGREDIENTS:
—— Swipe to see what I used! ——
1 cup baby kale
1/2 cup Carrots
1/2 cup fair life fat free milk
1/2 orange (peeled)
1 cup mixed berries (frozen)
1/2 cup pineapple (frozen)
1 tsp fresh ginger (grated or chopped)
•
•
INSTRUCTIONS:
1 Place baby kale, carrot, dairy free milk, and orange into a blender
2. Puree until smooth
3. Add remaining ingredients
4. Blend again until smooth

EDUCATE

When you don’t like making a whole of batch of veggies or are always on the go these are !

Individual microwaveable veggies for the win! And they are only 50 cents right now!

A great way to complete a meal that already has a protein and grain source!

But who follows hashtags 🤷🏾‍♂️? You would be surprised at the wealth of information you can gain by following a #!!!

Please follow my hashtag for nutrition tips, weight loss advice, free workouts, client transformations, and just stuff about me!

Im excited to show you the new logo for my online coaching business! Created by .creates She is awesome! Definitely hit her up for any graphic design needs!

EDUCATE

It’s not only my responsibility to EDUCATE about and but also to myself.

“You would think I got tired of getting certifications with the numerous ones I already have. But I realize the only way to continue to deliver exceptional customer service is to learn more and create more value for your clients!
So time to get smarter!

Excited to learn how to become an Certified Health Coach.”

ENCOURAGE


If someone ever criticizes or discourages you from achieving a personal goal, ask yourself these questions.

Is this person capable of accomplishing what I have accomplished?

Have they tried to understand me and why I have these specific goals?

Is this person generally encouraging to me and the ones close to me?

If you answered to all of those questions, the opinion of that person carries no weight.

Their are like an exhalation. Something that you release from your and because you have no use for it.

on the words of the ones who you, who you, and the ones who never let you give up! Their words are like a breath of fresh air.

“Therefore, keep encouraging one another and building one another up, just as you are in fact doing.”
1 Thess 5:11

🔙 To when me and Hannah Nichols Oliver were on operation get lean for her wedding day! ‘Twas a fun process. Lol

What do you think the SECRET was to shredding all of the bodyfat?

I’ll tell you... There wasn’t one?
It’s called hard WORK and CONSISTENCY!
In the gym and in the kitchen!

Don’t try to RUSH your progress, stay the course and

Special thanks to .creates for bringing the logo to life on my shirts. She’s the best, make sure you check out her page.

@ Athens, Georgia

This is FOR YOU!

Have you ever wanted a personal trainer but dreaded the idea of going to the gym?
Is your schedule so demanding that you just can’t seem to fit the gym into your routine?
Or are you working from home due to ?

If you answered yes to any of those questions is

Here are 3 REASONS to start personal training

1. I will EDUCATE you on how to choose the workouts and diet that work best for your body.

2. EQUIP you to take on your goals through exercise demonstrations and explanations.

3. And ENCOURAGE you to keep going despite the challenges you will face!

Together we will be successful!

📩DM or email [email protected] for:

Virtual Fitness Coaching, Virtual Training Sessions, Small Group Workouts, Online Personal Training and Nutrition Coaching.

Please my hashtag for free and tips!

@ Anywhere In The World

EDUCATE

Have you ever made a recipe that looked very tasty but your stomach didn’t like it. I know that I have!

But did you know that by changing a few ingredients you can enjoy the same dish without the bloating 🥳?

Sometimes making a simple change in your diet can make a huge difference.

By switching recipe to some lower FODMAP ingredients was able to enjoy this dish with no bloating!

You are probably thinking
what are FODMAPS and can a lower FODMAP diet benefit me? I’ll let the experts answer that.



“𝘞𝘏𝘈𝘛 𝘦𝘹𝘢𝘤𝘵𝘭𝘺 𝘢𝘳𝘦 𝘍𝘖𝘋𝘔𝘈𝘗𝘴?⠀⁣
⁣
FODMAP is an acronym that refers to a group of short chain carbohydrates, or ‘sugar’ molecules found naturally in a variety of foods such as fruits, vegetables, grains, legumes & milk products or as food additives, that can be difficult to digest for people with IBS 😣

The acronym stands for:⁣
⁣
✔𝐅𝐞𝐫𝐦𝐞𝐧𝐭𝐚𝐛𝐥𝐞: they resist digestion & pass through to the colon where they are fermented. This fermentation causes IBS symptoms for some individuals. This also draw excess water into the colon causing bloating & for some people, even diarrhea 💩 ⁣
⁣
✔𝐎𝐥𝐢𝐠𝐨𝐬𝐚𝐜𝐜𝐡𝐚𝐫𝐢𝐝𝐞𝐬: There are 2 main types of oligosaccharides; ⁣
(1)fructo-oligosaccharides (fructans)⁣
(2)galactose-oligosaccharides (galactans or GOS). ⁣
These are found in wheat, onion, garlic, cabbage, broccoli, asparagus, legumes & other fruits & vegetables. ⠀⁣
⁣
✔𝐃𝐢𝐬𝐚𝐜𝐜𝐡𝐚𝐫𝐢𝐝𝐞𝐬: Lactose, a double sugar molecule found in dairy; namely milk, yoghurt, soft cheese. (Hard cheese does not contain as much lactose & is better tolerated by some). ⁣
⁣
✔𝐌𝐨𝐧𝐨𝐬𝐚𝐜𝐜𝐡𝐚𝐫𝐢𝐝𝐞𝐬: fructose, a single sugar molecule found in many fruits (apples, pears, dried fruit, grapes) some vegetables, honey & high fructose corn syrup. ⁣
⁣
AND⁣
⁣
✔𝐏𝐨𝐥𝐲𝐨𝐥𝐬: sugar alcohols, including sorbitol & mannitol found in some fruits & vegetables & some artificial sweeteners. ⠀ ⠀⁣
⁣
Those with IBS may benefit from a 2 phase approach where FODMAP foods are removed from a person’s diet & then slowly re-introduced to find a ‘trigger-free’ diet 😊⁣”

@ Athens, Georgia

ENCOURAGE

Let your PERSISTENCE be greater than the RESISTANCE.

SHARP curves and STEEP inclines are like the mental and physical challenges that we face in life. Sometimes it it makes us want give up and go off the rails when things don’t go our way. But instead we must meditate on the END GOAL!

Whatever obstacles we overcome will only make us GREATER in STRENGTH and PATIENCE.