Acadia Fit

Whenever I see these I stock up! It’s the easiest way to get in protein that isn’t bland. I add it to anything. Have it as a burger on patties. Chop it up and have it over pasta. Can go with a salad. is a go to for me and I thought I’d share because if you work long days with little time to prep this one is a great resource.

takes on Acadia National Park! Starting with the Beehive 🐝 challenging, terrifying, and empowering to say we completed the hike ✔️ one way to boost your endorphins and confidence 🥾

Another sweaty one for the books! Today’s group session was 🔥 I am so sad about the lives taking a hiatus. Big announcement 📣 for the instagram community Sept 3rd! In the meantime enjoy the pics of Acadia Fit!

I have the best most loyal, fun to be around, and extremely supportive clients! ilysm 🫶🏻

Offerings 😎 check out my 🔗 🌲- there is a FREE AF private Facebook group, a link to the renpho scale I use with my clients, links for both my recordings only membership and the LIVE session, a way for us to book a 1:1 discovery call and my website ! All things to help you on your health and fitness journey!

Cadillac Climb ✌🏻 we did it 🏔️ AM & PM crew!! Follow along the AF workout calendar, new one drops in September !

Sweet tooth solution = protein chocolate 🍫 peanut butter 🥜 banana 🍌 smoothie.

Don’t need to fix what’s not broken. The most basic smoothie to existence comes to the rescue during weeks of long days and irritability. Sleep has been irregular, stress has been high so naturally I crave something sweet mid day or late night. If that craving still persists after this smoothie fine, I’ll go for the Oreos or ice cream, but typically my body doesn’t know the difference once it’s had its fix. And this my friends is it. I’m honestly too full and satisfied to go for anything more. It’s a trick that does it for me, and there’s a billion other smoothies you could make doesn’t have to be this one. But once you find yours don’t let it go! It will always come to the rescue! 🛟

My goal is to burn at least 200 cal on strength day. Why? Because it challenges me to not get too comfortable with my workouts. I always feel better post workout when I challenge myself. And on days I am not paying attention to my # after working out where I am like ehh that workout was okay not great, I look down and I see it’s always below my goal.

I do however show gratitude for the ability that I get to workout at the capacity I did at all and just acknowledge the small win that something is better than nothing. At the end of the day I still stuck with my routine. I have to remind my clients sometimes that not everyday is going to be a super hero workout day, but the fact that you showed up after all that you got going on outside of that workout is a win in itself. 🫶🏻 don’t get caught up on the numbers, the scale, or what other people are doing. Try to focus on what you can do and what you actually do. You got this!

5 min warmup.
5 min cooldown.
5 min abs.

Then I am left with making the most of 30 min strength burning 200 calories ✅ I’ll take it.

HOMEMADE CHICKEN FRITTAS AND MAC AND CHEESE.

It’s a BIG KID MEAL FOR ADULTS 😜 BONUS: meal has 65g of protein!!!! .

TIPS: Swap whole egg for egg whites, measure your breadcrumbs it can be easy to over pour. Change Mac and cheese for Banza Mac and cheese for added protein. Use extra seasoning to help with flavor of chicken. Make your own dipping sauce or go for a LOW FAT dipping sauce. Add your special flavor hot sauce to your Mac and cheese. It’s so good! Lastly add some vegetables 👀 I failed this and no…. chickpea pasta doesn’t count. I recommend adding a whole ass vegetable (or two) that’s not processed!

🌈 challenge starts Monday August 5th. We will be focusing on RED/ORANGE fruits and vegetables. 🍎🍉🍓🍒🍑🥭🍊🌶️🍅🥕.

I will be sending out a list to the community on what to get at the store this weekend so you can participate. If you want to be apart of this challenge would love to have you! Raffle prize for participants. Giving away AF merch (sweater and logo branded water bottles).

3rd place winner is for non-members who participate you will get 1 month free of AF workouts! Live or recorded.

DM me your email to subscribe!

AUGUST IS GOING TO BE BUSY!!

We have a fitness accountability calendar that just rolled out AND there is a Paint Your Plate Nutrition challenge going on starting August 5th and ends August 30th.

Each week we have a different focus.

Week 1 Aug 5-Aug 9th RED ORANGE. 🍊🍑🍅🍎🍓🥭🌶️🥕

Week 2 Aug 12-16th YELLOW.🍋🌽🍍🍌

Week 3 Aug 19-23rd GREEN. 🫛🥦🫑🥬🥒🍋‍🟩🥗🍏🍐🥑

Week 4 Aug 26-30 BLUE/PURPLE. 🫐🍇🍆🍠🫘.

Join us! DM me for the tracker 😊

Some days. But not all days.

Some days I’m prepped and ready to go.
Some days it’s ordering out Caesar salad and a side of buffalo chicken for added protein.
Some days it’s whatever is in the fridge.
Some days it’s whatever my family wants to eat.
But it’s not all days.

Keep in mind that it’s okay to go off track some days. Not striving for perfection but instead recognizing when you need a break. Give yourself grace for being human and take accountability for what’s next after you pause. The success story is from the one who never quits. Doesn’t matter how many times you fail you keep going until you get it and YOU WILL get it 💪🏼

Accountability is key! If you’re not tracking in some shape or form how do you know if you’re progressing and how would you know if you’re on pace for hitting your goals. A feeling? That’s like hiking a mountain without a map. Or entering a room pitch black with no lights on. Sure trial and error works but it’s not efficient as educating yourself about what you’re putting into your body.

In Acadia Fit we do not restrict. We just don’t believe in that BS, unless you obviously have food sensitivity or allergy, but generally speaking it’s better to learn how to fuel your body eating things you enjoy than to restrict to fuel your body to see a “desired result”.

STOP DOING KETO & aNiMaL bASeD or “carnivore” DIETS (all same thing btw). It’s a short lived fad and no one actually ever sticks to it 💯 if they did they are likely miserable because you literally cannot enjoy life with loved ones being so restrictive and your lifts just aren’t as great when you aren’t fueled with a balance of the 3 macronutrients.

Eat a high protein diet, with Whole Foods (like fruits and vegetables) garnish with fat and add some grains. For those who are doing higher intensity or on the go 24/7 you NEED to eat more carbs. Your brain needs them and your muscles too do. Cutting them out is just not sustainable.

Nutrition challenge starts this Thursday!! You can join anytime and tag a friend you want to do this challenge with below! 👇🏻 if you win (they win) raffle prizes for first and second place contestants. All you have to do is eat the rainbow 🌈 in fruits and vegetables each week. Details posted in the monthly newsletter being dropped WEDNESDAY 🌈 .

Don’t forget WALKING daily is just as important if not more important than exercising regularly. I believe walking is for longevity of life, lifting is for quality of life.

Walking has so many benefits mental, emotional, physical, spiritual, ect… it’s important to make walking apart of your daily practice. I got Finn a little over a year ago, and since getting him I can tell you I walk wayyy more than I would if I didn’t have him in my life. The added value of walking with him is that it helps improve our relationship🤍 we’ve hit many mountains, trails, bodies of water together. On average I get between 10-20k steps a day. How often do you walk and who are you bringing with you on your next one?

The thing is I count on these people just as much as they count on me — and that’s community 🤍 Thank you for 4 years. This past year has been a whirlwind of emotions. Highs and lows — being an entrepreneur isn’t for the faint of heart. But seeing you on the other side of the screen makes it all worth it

It’s your body. You get to choose what goes into it! Read your nutrition labels, make an informed decision about how you want to feel & look and what item that you’re about to put into your body is worth it. Because YOU ARE WORTH IT 👏

📌DONT STOP AT JUST COUNTING MACROS📌

What I mean is —- whenever you’re putting a meal together I truly believe it’s best to START with a MACRO mindset. Ask yourself: Does this meal have enough protein, carbs, and fat for me to function optimally for the next couple hours until the next time I eat.

But DON’T STOP there.

You don’t get a gold star for hitting your macro numbers- that’s not what nutrition coaching is about. What’s admirable is that you were able to fuel your body with enough food/macros and get micronutrients in as well. MFP has a weekly recap function that tells you how many power foods you got in that week. Something I actually ask my clients when we do our check ins is now featured in an app!.

After tracking for a while almost anyone can look at this plate and identify the major macros that play a role in this meal. But what about the micronutrients? Key elements that help the function of our body, when we’re active and when we are resting in recovery.

I opted for pasture raised eggs.
Multi whole grain bagel that has flax, chia, poppy, and sesame seeds
I added pumpkin seeds.
I added a side of oyster mushrooms, zucchini and summer squash, medley sautéed in garlic & olive oil.

30g protein later I feel satiated and satisfied.
I not only hit my macros but I fulfilled the veggie/fruit requirement and made sure I was getting in WHOLE FOODS. That’s what it’s about. Not these meal replacement shakes and protein powders.

Let’s get better at setting standards shall we? In Acadia Fit Coaching we practice minimal standards in all things health — emotional, physical, mental, nutrition standards, movement standards, sleeping standards, and so on… these standards you set are the bare minimum of what you aim to reach each day. And if you don’t hit your goal you at least can fall back on your minimal standards for better health.

That way we don’t slip below that. Over time things don’t get that bad because after working together you’ve created the habits and gained the tools to at least maintain that standard. Of course we strive for more, but once you get out of that stuck place and lack mindset you don’t look back unless it’s to see how far you’ve come

MOST EFFICIENT WAY TO MEAL PREP CHICKEN **.

OVERCOME the COMMON EXCUSES prepping protein:.

😩 it’s too dry.
😩 food is so expensive.
😩 the texture is different by the end of the week after it’s been cooked.
😩 it’s too bland, no flavor.
😩 I don’t have time to make my own sauces/marinade.
😩 I don’t have time to prep the chicken in advance or cook it on the spot.
———————————————————-.

😃 cook it in sauce and or with a cover so the moisture stays in the chicken.

😃 Buy family pack deals or in bulk when discounted. Store what you don’t eat in freezer to preserve the protein longer.

😃 don’t cook it until your ready to eat it that day. Just do half the prepping before (cutting and seasoning) so you don’t have to do that later when you’re ready to eat.

😃 Find a brand of marinades or spices you enjoy that’s already put together that also aligns with what you’re comfortable putting into your body.

😃 Store the chicken you aren’t eating yet in the freezer. Thaw out day before when you’re ready to eat.

😃 Get off social media and spend the 15-30 min you would on there prepping for the days ahead. Your future self will thank you for it I promise.

Ever try watermelon and Tajin? It’s pretty good! 🍉 🌶️ (shoutout to for the idea) They had this prepackaged and ready to go. It ended up being the most refreshing beach snack we brought! 🌶️ 🍉

Each week is different, each day is different as far as the workout itself goes. What stays the same is the focus of each week pertaining to the phase of programming we are in. I offer 4 phases broken up into 4 months — in addition to there is a layer of training focused for each phase - high reps, eccentric tempo, 1.5 reps or pules, and holds. We also dedicate one week to single arm /leg movements because that’s important too! Give it a try! Link in bio 🙌🏽

Hi 👋🏻 Jenna here, excited to announce that I have new availability to work with you one-on-one! Since moving back to MA, my time has been restricted between multiple jobs and life responsibilities but I can now operate at a fuller capacity and if you’ve been on the fence with working with a coach let’s chat on a free consult call to see if this is a good fit for both of us.

At the end of this call you will receive at minimum a plan for how to take action in what’s left of July and set a foundation plan for August!

Want a macro-adjustment and nutrition plan? I got you. We can book that separately if you’re looking for more numbers based approach.

Here with you and for you, let’s rock this summer ☀️

MEAL PREP RESERVE.

A term I use regularly and a concept that helps me stay consistent with fueling my body.

I’m sharing this strategy with you so that it can also help you too.

Often times in meal prep I’ll find myself getting bored of what I made for the week that I’d want something different to break it up.

Or have you ever been in a situation where something pops up last minute and whatever it was, it consumes your day that when you get home you are far too tired to make the fancy ass meal that you intended to make and so you go into the fridge / cabinets to find something to whip up quickly that’s delicious, nutritious and will fit your macros workout actually planning for it.

THATS MEAL PREP RESERVE.

That’s what you see in this photo - asparagus & peas (previously frozen). Salmon wild caught (previously frozen) and rice noodles that take about 4 minutes to cook. This meal was

44g Protein Greek Veggie Pasta Salad 🥗 if you need to eat more vegetables the best way to do it is in a salad or as a stir fry. Double up on the veggies and add equal parts or less of the grain carbs.

All I did was take my favorite vegetables and put them in a bowl together. PRO TIP: salads are more enjoyable to eat in the summer because it keeps your body temp cool due to it already being colder than inside your body.

When we eat thermogenesis begins and our body turns on aka heats up to break the food down. But if the food is cold - we have a less chance of overheating while eating. Summer comfort foods are salads, chilled oysters, shrimp cocktails, eggs salads, cranberry walnut chicken salads, tuna salads, açaí bowls, smoothies, overnight oats, popsicles, iced coffee’s, ect. Meanwhile our body still turns on to process the food we eat, ain’t nobody eating a chicken pot pie or something hot in the summer time. Stay cool 😎 🆒 👍 like for more Acadia Fit Tips

Not to scare you but I am seeing too many people take their health for granted. Because they are young, attractive, able bodied to do more — until they aren’t. It takes some people years to get into the state of being unfit or considered unhealthy. You don’t just become that overnight unless diagnose with an underlying cancer or illness. Weight gain is gradual based off your habits, becoming bitter at old age is gradual because you let your ego consume you. If you don’t do the surgery now, or start moving your body now, or eating better now, you may be forced to a restrictive diet later, or a more intense surgery with higher risks of other issues during recovery. ❤️‍🩹 take care of your heart, mind and body now. It’s never too late. ⏰

START HERE: I like to start with my clients with the Ultimate Grocery Shopping List when creating a customizable meal plan for them.

Looking at all the foods they eat. It makes it easier for me to plug and play with what I already have created as macro friendly meals.

Creating meals based of what they enjoy instead of sending them cookie cutter meal plans and have them skip over AF meals because it has 1-3 ingredients in it that they don’t like.

This takes out the guesswork and improves the communication between the client and the coach.

Not to mention it helps me understand my clients knowledge base on what they know about the food items they already eat — is it truly a protein source? Or is it mainly a fat or carb?. It’s better to know the difference.

If you want access to the ULTIMATE GROCERY SHOPPING LIST drop “ 📝” below I’ll audit yours for you and give you some simple recipes to make that are macro friendly.

25 min meal prep. Premade marinated pesto chicken from broiled high for 7 min each side and while that’s going I’m sautéing sliced zucchini squash and summer squash in a skillet with vegetable seasoning. 👏 need more carbs? Use a rice cooker add a blend of your favorite rice 🍙

The best 🥰 grateful for you Michelle!

For an average 45 min spin class I’m burning between 400-600 calories. My heart rate is between 150-180 BPM, I’m sweaty as hell and my face is a red tomato 😂.

Today’s workout isn’t a product of a spin class but it is an outcome of a HIIT using bodyweight exercises for everything except a kettlebell for KB swings.

You don’t need all this fancy equipment to get a good workout in, what you need is an end goal in mind, an intention for every movement, and to show up.

Home workouts can be as challenging as you want them to be. If you plateaued with your progress do something about it! Just like home workouts, there are plenty of people who go to a gym that don’t utilize all the equipment they pay to have access too. It’s all about perspective and the willingness to step outside your comfort zone.