Jenna's Bodyshop

𝗢𝗡𝗘 𝗣𝗢𝗧 𝗖𝗛𝗜𝗖𝗞𝗘𝗡 𝗣𝗘𝗦𝗧𝗢 𝗣𝗔𝗦𝗧𝗔

𝙨𝙚𝙧𝙫𝙚𝙨 6
𝙢𝙖𝙘𝙧𝙤𝙨 𝙥𝙚𝙧 12.3 𝙤𝙪𝙣𝙘𝙚𝙨: 523 calories (50.9c/17.7f/40p)

look at that serving size!😍 you can lower the ounces to your macro needs (already logged in MFP as “MFF one pot chicken pesto pasta.”

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦:
1/4 cup butter
2 pounds boneless skinless chicken breast, cut into bite-sized pieces
2 tsp italian seasoning
1/2 tsp salt
1/4 tsp pepper
1/3 cup sun dried tomatoes in oil, drained and diced
2 tsp garlic, minced
4 cups low-sodium chicken broth
1 (16 ounce) pkg. uncooked penne pasta
2 cups 1% milk
1 Tbsp cornstarch
6 ounces 1/3 less-fat cream cheese, softened and cut into bite-sized pieces
1/4 cup basil pesto
1/4 cup grated parmesan cheese
4 cups fresh baby spinach

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦:
melt butter in a large pot over medium-high heat.
add chicken to the pot and season with italian seasoning, salt and pepper.
cooke for 5-8 minutes or until no longer pink on the outside.
Add tomatoes to the pot and cook, stirring occasionally, for 5 minutes. add garlic and cook for an additional minute.
add the chicken broth and uncooked pasta to the pot and stir to combine. Bring to a boil then place lid on top of the pot and reuse heat to medium. cook stirring occasionally while pressing pasta under the liquid for about 10-12 minutes or until pasta is cooked to your preference.
in a small bowl, whisk together milk and cornstarch then pour into the pot and stir to combine.
add cream cheese, pesto, and parmesan cheese to the pot. mix until cream cheese has melted and sauce has thickened.
add spinach and let cook for a few minutes until wilted.
remove from heat and serve.

𝘦𝘯𝘫𝘰𝘺✨🤌🏻

find more recipe ideas in the link in our bio and 𝘶𝘴𝘦 𝘤𝘰𝘥𝘦 “𝘬𝘢𝘮𝘳𝘪𝘦10” for a discount. 😘

‼️𝟴-𝗠𝗢𝗡𝗧𝗛 𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠𝗔𝗧𝗜𝗢𝗡‼️
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from our boss babe Niki!!
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170lbs (Dec 23) —> 145lbs (Aug 24)🔥
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swipe 👉🏼 to see her transformation since 2018 🤯 a true inspiration.
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When Niki asked me to be her coach in December, I asked her to write down her goals for the upcoming year. This was something she had never done before. Of course, she had always 𝘩𝘢𝘥 goals, but never took the time to solidify and visualize them.
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This was not the beginning of Niki’s fitness journey, but as she was recovering from surgery and a new year approaching, here’s what her fitness goals looked like 👇🏼
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✅ lose 15-20 lbs
✅ no back injuries
✅ see what my best body is without being miserable 😖
✅ (bonus) don’t be a baby about cardio 🤣
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and I am 𝗦𝗢 PROUD to have witnessed her crush every 👏🏼 single 👏🏼 one of them!! All while achieving her goals in her business and family life as well 🩷
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We have never had to drop Niki’s intake under 1,500 calories, nor give her more than 30 minutes of cardio. We have continued to make incremental adjustments to her training + nutrition programming to acclimate to her lifestyle and set her up for success!
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She has learned 𝘴𝘰 much (like how to take proper check-in photos😜), and has grown every step of the way.
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If you know Niki, you know she is an incredible woman inside and out, and there is absolutely 𝗻𝗼𝘁𝗵𝗶𝗻𝗴 that can stop her from achieving her goals 🔥🚂
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CAN’T STOP, WON’T STOP BABY!!!!💪🏼
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let’s keep crushing it, shall we? 😏😘
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xoxoxo
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you 𝗰𝗮𝗻 have your cake, 𝗮𝗻𝗱 eat it too 🤭🎂
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maybe you…👇🏾
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•need help knowing what to eat
•or how much?
•feel stuck and in a rut with your fitness goals!
•or you’re bored with your current workout routine.
•need extra accountability?
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All of the above??
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𝘫𝘰𝘪𝘯 𝘰𝘶𝘳 𝘵𝘦𝘢𝘮 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬 and you’ll save 20% off your fitness program!! whichever one works best for 𝘆𝗼𝘂. 🥳
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you’ll always be busy. you’re only getting older every day. there is truly no better time than right 𝗻𝗼𝘄 to start feeling more confident in your own skin!💪🏼💪🏾
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🔗 visit our link in our bio and let’s chat goals babe 🔥

the harder you work, the 𝘭𝘶𝘤𝘬𝘪𝘦𝘳 you get 🍀
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no one will see all the work you’re putting in behind the scenes.
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they’ll only notice once you start taking off. and of course, they’ll think you’re so “lucky.”
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the truth is, we create our own luck by setting ourselves up for successful outcomes 💪🏼
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let’s create some good luck this week ✨
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HAPPY MONDAY🍀
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𝗠𝗔𝗥𝗚𝗔𝗥𝗜𝗧𝗔 𝗚𝗥𝗜𝗟𝗟𝗘𝗗 𝗖𝗛𝗜𝗖𝗞𝗘𝗡

so easy, so fresh.💁🏼‍♀️

𝙨𝙚𝙧𝙫𝙚𝙨: 6
𝙢𝙖𝙘𝙧𝙤𝙨 𝙥𝙚𝙧 6.3 𝙤𝙪𝙣𝙘𝙚𝙨: 267 calories (8.9c/5f/46.3p)

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦:
3 pounds boneless skinless chicken breasts
2 cups simply mixology lime margarita cocktail & mixer juice
1 tsp salt
1 tsp garlic powder
1/2 tsp pepper
3/4 cup fresh pico de gallo

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦:
place chicken in a gallon-size resealable bag.
in a mixing bowl, whisk together margarita mix, salt, garlic powder and pepper. pour marinade over the chicken, seal bag and refrigerate for at least 4 hours (preferably overnight.)

preheat grill to medium heat. discard marinade and cook chicken for 6-8 minutes on each side or until cooked through.

top with pico de gallo before serving.

i love serving this with rice, beans, and avocado. 🤤 remember you can always adjust the serving size to meet your macro needs.

𝘦𝘯𝘫𝘰𝘺✨🤌🏻

the most beautiful couple! forever celebrating your love🤍🤍

Bridal Transformation😍👰🏼‍♀️💍

166lbs—>152lbs

Hailey and I (coach kam🙋🏼‍♀️) have been working together since May of 2023 and let me tell ya, it’s been a party!

I had the privilege of watching get engaged, transition in her career path, plan her wedding, celebrate her bridal shower and bachelorette weekend, and get MARRIED!🥰 oh, AND get after and attack her goals at the same time like the badass she is. 😈

Through our time together we cycled through different diet phases. Our first focus was leaning out and we accomplished this through dieting and cardio along with her strength training. We then transitioned into a maintenance/surplus phase where we added food into her diet, lessened cardio, and really dialed in that nutrition to make sure she was actually getting ENOUGH food! Very important when training to get those muscle gains. We then transitioned back into a deficit a few months before her wedding to get her wedding ready!

To say Hailey rocked her wedding prep is an understatement. She was consistent and dedicated through thick and thin. Through all the ups and downs. Through all the blood, sweat, and tears…SHE DID IT! And I am beyond proud of her!!🤩

Now she’s a WIFE! Congratulations to you and Jesse, babe! we love you BOTH!🤍🤍

we only regret the chances we didn’t take 💪🏼 and you can’t fail if you keep showing up. just keep 𝗴𝗼𝗶𝗻𝗴
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let’s make ourselves 𝗽𝗿𝗼𝘂𝗱 🩷

you won’t get your dream body by going 𝗵𝗮𝗿𝗱𝗲𝗿 🐰 you’ll get your dream body by going 𝗹𝗼𝗻𝗴𝗲𝗿 🐢
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but… go hard or go home, right?!
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well, go 𝘵𝘰𝘰 hard 𝘵𝘰𝘰 fast, and you’ll probably end up staying home 😂
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too many people get burned out on their fitness goals, because they try to set unrealistic expectations that are not 𝘴𝘶𝘴𝘵𝘢𝘪𝘯𝘢𝘣𝘭𝘦 for their lifestyle!
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And the reality is, your dream body is going to take longer than you think 🤷🏼‍♀️
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so, our advice? start slow, stay consistent, and increase your intensity over time!
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If you didn’t get the reference above, I KNOW you have all read the tortoise and the hare!! 🐢🐰 😂
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we all know who reaches the finish line first 🏁
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just keep on keepin’ on, and you’ll have progress that lasts for 𝗹𝗶𝗳𝗲! 💪🏼

SHRIMP TACOS WITH CHIPOTLE CREMA

makes 12 tacos
macros per taco: 149 calories (11.8c/3.5f/17.6p)

INGREDIENTS:

chipotle crema:
1/2 cup nonfat plain greek yogurt
1/4 tsp cayenne pepper
1/4 tsp paprika
1 Tbsp lime juice
1 tsp honey
1/4 tsp salt
1/8 tsp pepper

shrimp:
2 Tbsp olive oil
2 lbs fully cooked shrimp, peeled and deveined
1 Tbsp chili powder
1 tsp cumin
1 tsp garlic powder
1 tsp paprika
1/2 tsp oregano
1/2 tsp onion powder
1/2 tsp salt
1/4 tsp pepper

other:
12 yellow corn tortillas

optional toppings:
pico, cilantro, cotija cheese, jalapeño, purple cabbage, avocado, lime, etc.

INSTRUCTIONS:
in a small mixing bow, whisk together all chipotle cream ingredients; set aside.
heat olive oil in a large skillet over medium-high heat.
pat shrimp dry with paper towels; set aside.
in a small bowl, combine chili powder, cumin, garlic powder, paprika, oregano, onion powder, salt, and pepper. season shrimp with spice mixture until evenly coated.
add shrimp to skillet and cook for 3-5 minutes, flipping halfway through. remove shrimp from the skillet and set aside.
server shrimp (approx. 60g each) on a corn tortilla and top with approx 11g of chipotle crema.
log all other topping separately.

enjoy✨🤌🏻

𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗦𝗧𝗔𝗥𝗧𝗦 𝘄𝗶𝘁𝗵 𝗱𝗶𝘀𝗰𝗶𝗽𝗹𝗶𝗻𝗲!
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𝙙𝙞𝙨𝙘𝙞𝙥𝙡𝙞𝙣𝙚 : an activity, exercise, or regimen that develops or improves a skill
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the 𝘮𝘰𝘳𝘦 𝘥𝘪𝘴𝘤𝘪𝘱𝘭𝘪𝘯𝘦 you instill in your daily routine, the 𝘮𝘰𝘳𝘦 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘦𝘥 you will become to maintain it!
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how? 🤔
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𝗗𝗶𝘀𝗰𝗶𝗽𝗹𝗶𝗻𝗲 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝘀 𝗼𝘂𝗿 𝗰𝗮𝗽𝗮𝗯𝗶𝗹𝗶𝘁𝗶𝗲𝘀 + 𝗼𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝗲𝘀 𝘁𝗼 𝗮𝗰𝗵𝗶𝗲𝘃𝗲 𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀.
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⬆️ 𝙘𝙖𝙥𝙖𝙗𝙞𝙡𝙞𝙩𝙮 = ⬆️ 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻
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•𝘦𝘹𝘢𝘮𝘱𝘭𝘦: our client starts sticking to her workout program. This takes discipline, as it’s challenging at first, and she feels uncomfortable and sore. But over time, the client begins to notice her strength improving, and she no longer feels so weak and tired all the time! She now looks forward to her workouts, as she is motivated by her progress!
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𝘩𝘦𝘳 𝘯𝘦𝘸 𝘤𝘢𝘱𝘢𝘣𝘪𝘭𝘪𝘵𝘪𝘦𝘴 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘥 𝘩𝘦𝘳 𝘭𝘦𝘷𝘦𝘭 𝘰𝘧 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯.
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⬆️ 𝙤𝙥𝙥𝙤𝙧𝙩𝙪𝙣𝙞𝙩𝙮 = ⬆️ 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻
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The more we can increase our physical and + opportunities to succeed, the more motivated we will become to continue working toward our goals!
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•𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘦𝘹𝘢𝘮𝘱𝘭𝘦: our client is insanely busy, and eats out often as she doesn’t like to cook. We have provided her quick, easy meal prep options she enjoys! It takes discipline to change her habits, but now she LOVES using her new air fryer! She enjoys finding healthy alternatives to her favorite foods.
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•𝘴𝘰𝘤𝘪𝘢𝘭 𝘦𝘹𝘢𝘮𝘱𝘭𝘦: our client desires to lose weight + become fit, but her desire to maintain a social life leads to a lot of drinking + unhealthy meals out. Through her discipline, she has replaced those social outings with time in the gym. She has now made new gym friends who share her passion for health and fitness, and they achieve their goals together! 💪🏼
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𝘏𝘦𝘳 𝘯𝘦𝘸 𝘰𝘱𝘱𝘰𝘳𝘵𝘶𝘯𝘪𝘵𝘪𝘦𝘴 𝘩𝘢𝘷𝘦 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘥 𝘩𝘦𝘳 𝘭𝘦𝘷𝘦𝘭 𝘰𝘧 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯.
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So rather than focusing on how you’re 𝙛𝙚𝙚𝙡𝙞𝙣𝙜, focus on what you’re 𝙙𝙤𝙞𝙣𝙜 to get the job done!
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Stick to it, and the motivation will come pouring in 💪🏾

‼️𝟯-𝗠𝗢𝗡𝗧𝗛 𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠𝗔𝗧𝗜𝗢𝗡‼️
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with only 3 days of workouts per week and minimal cardio, we are down 𝟭𝟱 𝗹𝗯𝘀!! 🥳 and look at all those gains!! 💪🏼
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just in time for summer vacation 🌴
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this client has a very busy work schedule and works a lot of long hours. so rather than focusing on a perfect, rigid program, our goal was to make his plan as simple and effective as possible!
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•convenient, healthy meals he could fit into his day
•workouts that were effective, and didn’t cause him to spend hours and hours in the gym
•and 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘤𝘺! 🔑
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we are so proud of your dedication, champ! way to hustle and get after it!! 🔥💪🏼
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𝗦𝗧𝗥𝗔𝗪𝗕𝗘𝗥𝗥𝗬 𝗣𝗢𝗞𝗘 𝗖𝗔𝗞𝗘🍓🍰

need the perfect 4th of july treat?! look no further. this dessert is so yummy and refreshing, everyone will LOVE it!🤤

𝘀𝗲𝗿𝘃𝗶𝗻𝗴𝘀: 12
𝗺𝗮𝗰𝗿𝗼𝘀 𝗽𝗲𝗿 𝟱.𝟭 𝗼𝘂𝗻𝗰𝗲𝘀: 242 calories (40.8c/4.3f/10.1p)

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦:
1 (16.25 ounce) pkg. white cake mix
50g vanilla protein powder
1 cup nonfat plain greek yogurt
2 eggs
1 cup water
1 (0.3 ounce) pkg. sugar free strawberry gelatin
1 cup boiling water
1 (8 ounce) container cool whip lite
1 1/2 cups strawberries, diced
(fourth of july add-on—> 1/2 cup blueberries to be festive!)

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦:
preheat oven to 350 degrees. Spray a 9x13-inch baking pan with nonstick cooking spray, set aside.
in a large mixing bowl, combine cake mix, protein powder, yogurt, eggs, and 1 cup water until smooth.
spread batter in an even layer in prepared pan and bake for 28-30 minutes or until and inserted toothpick comes out clean.
let cake cool then use a skewer or the handle of a wooden spoon to poke holes all over the top of the cake.
in a small bowl, whisk strawberry gelatin into boiling water until completely dissolved. whisk in 1 cup of cold water then pour mixture over the top of the cake.
cover and refrigerate for at least 4 hours, preferably overnight.
spread cool whip in an even layer on top of cake and top with diced strawberries (and blueberries if you are feeling patriotic😉❤️💙)
cut into slices and serve!

𝘩𝘢𝘱𝘱𝘺 𝘧𝘰𝘶𝘳𝘵𝘩 𝘰𝘧 𝘫𝘶𝘭𝘺, 𝘧𝘳𝘪𝘦𝘯𝘥𝘴!! 𝘸𝘦 𝘩𝘰𝘱𝘦 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢 𝘧𝘶𝘯 𝘢𝘯𝘥 𝘴𝘢𝘧𝘦 𝘩𝘰𝘭𝘪𝘥𝘢𝘺!🇺🇸

movement is our 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 medicine 🏃‍♀️🏋️‍♀️🧘‍♀️
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the next time your emotions start building, try getting that energy OUT! even if it’s for 15 minutes. just get up, get moving, and 𝘧𝘦𝘦𝘭 yourself become more at ease ☺️
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it’s Monday beautiful people! let’s kick off our week and MOVE IT 🥳💪🏼
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a tribe of women is an unstoppable force 💕
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give your energy to the ones who support you, challenge you, love you, and ALWAYS have your back ✊🏼✊🏿
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xoxo
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𝙡𝙞𝙫𝙚 𝙤𝙪𝙩 𝙮𝙤𝙪𝙧 𝙙𝙖𝙮𝙙𝙧𝙚𝙖𝙢 💭
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1️⃣ 𝗱𝗲𝗰𝗶𝗱𝗲 𝘄𝗵𝗮𝘁 𝗶𝘁 𝗶𝘀 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁.
(if you can’t stop thinking about it, then that’s probably it)
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2️⃣ 𝗳𝗶𝗴𝘂𝗿𝗲 𝗼𝘂𝘁 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗱𝗼 𝘁𝗼 𝗴𝗲𝘁 𝘁𝗵𝗲𝗿𝗲.
(it’s probably going to take more time and more steps than you anticipate. it’s okay though- it will teach you patience 😇)
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3️⃣ 𝗱𝗼. 𝗻𝗼𝘁. 𝘀𝘁𝗼𝗽. 𝘄𝗼𝗿𝗸𝗶𝗻𝗴. 𝘂𝗻𝘁𝗶𝗹 𝘆𝗼𝘂 𝗴𝗲𝘁 𝘁𝗵𝗲𝗿𝗲!!
(don’t confuse taking a break from quitting. just keep showing up for yourself)
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4️⃣ 𝗯𝗲𝗰𝗼𝗺𝗲 𝘀𝗼 𝗶𝗻𝗰𝗿𝗲𝗱𝗶𝗯𝗹𝘆 𝗽𝗿𝗼𝘂𝗱 𝗼𝗳 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗳𝗼𝗿 𝗴𝗶𝘃𝗶𝗻𝗴 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝘆𝗼𝘂’𝘃𝗲 𝗲𝘃𝗲𝗿 𝗶𝗺𝗮𝗴𝗶𝗻𝗲𝗱 𝗶𝗻 𝘆𝗼𝘂𝗿 𝘄𝗶𝗹𝗱𝗲𝘀𝘁 𝗱𝗿𝗲𝗮𝗺𝘀 ✨
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🙅🏼‍♀️ STOP wishing, and
🚦START working!!
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xoxo
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Discipline>> motivation

Practicing building habits leads to overall fitness success. You won’t always be motivated, but habits create a bulletproof fall back for the days you don’t feel like it.
We all have those days where discipline kicks in and keeps us on plan. Keep going💪

.phillips 💜👑💎

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‼️BIKINI TRANSFORMATION‼️
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from our beautiful client Lark! .phillips
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Lark is a full-time nursing student and CNA. She works long hours, night shifts 😅, and is extremely dedicated to her schooling and career.
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In the last 6 months, she has extended this dedication toward her fitness goals and stepping on stage in her first bodybuilding competition!
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Lark lost a total of 30 lbs, while adding lean muscle mass to her frame. Her confidence has skyrocketed, her nutritional literacy improved, and overall strength and endurance increased! 💪🏼
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Swipe ➡️ to read what she has to say about her journey 😍
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Lark even ended up placing 4th in her true novice bikini class! 🏅🥳
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Congratulations babe!! We are SO proud of you! 💜
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now it’s time to keep making improvements until our next season 😈😉 BRING IT!!
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𝗦’𝗠𝗢𝗥𝗘𝗦 𝗣𝗥𝗢𝗧𝗘𝗜𝗡 𝗕𝗜𝗧𝗘𝗦

it’s camping season!🌲⛺️😍 bring these perfect little bites to your next campout for a quick protein snack/treat! ⛺️🍫🍪

𝘴𝘦𝘳𝘷𝘪𝘯𝘨𝘴: 20
𝘮𝘢𝘤𝘳𝘰𝘴 𝘱𝘦𝘳 𝘣𝘪𝘵𝘦: 130 calories (11.6c/7.5f/6.5p)

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦:
2 cups quick oats
1/3 cup graham cracker crumbs
1/4 tsp. salt
1 cup natural peanut butter
1 tsp vanilla
1/4 cup honey
1/4 cup marshmallow bits
2 scoops vanilla protein powder
2 scoops unflavored collagen peptides
1/4 cup mini dark or semi-sweet chocolate chips

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦:
combine all ingredients in a large mixing bowl or using a stand mixer. roll into 20 balls and store in an airtight container in the refrigerator for up to 5 days.

you can find this recipe at www.macrofriendlyfood.com and code “𝗸𝗮𝗺𝗿𝗶𝗲𝟭𝟬” 𝘴aves you 10% on your first month!

when life gets heavy, you get strong 😤💪🏼🫡

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🩷💎👑

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‼️CLIENT TRANSFORMATION‼️
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from our bikini babe Kristal! 🩷 .1916
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first-time bikini competitor and mom of 3 boys 🤯 Kristal finally made her dream of stepping on stage come true.
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Kristal is a HARD gainer, and has an extremely fast metabolism. This can be a positive thing, but can also make it extremely difficult to build and retain lean mass, especially when dieting for a contest.
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In the peak of Kristal’s surplus, we had her eating over 2,500 calories/day, with 350g+ of carbs! And never even dropped below 1,700 calories.
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We had a few setbacks and delays to our original plan, but Kristal never lost her focus nor her faith 💪🏼 she pushed through every obstacle to prove to herself and her boys that we can achieve ANYTHING we set our minds to!
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Kristal even took away some hardware at her first show with a 5th place medal in her true novice class! 🏅🥳
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our feedback? MORE MUSCLES! 💪🏼 so now we get to have some fun 😈 Kristal is reverse dieting into her improvement season which means more food, less cardio, and heavy training 💪🏼
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this sport will always be YOU vs. YOU. we get to take what we have learned and use that to make us better.
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set goals, work your ass off, achieve them, and repeat 🔁
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We are so proud of you Kristal!! Congratulations on your first season! 🥳🩷
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xoxo
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👑❤️‍🔥💎

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‼️𝗖𝗢𝗡𝗧𝗘𝗦𝗧 𝗣𝗥𝗘𝗣 𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠𝗔𝗧𝗜𝗢𝗡‼️
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from our 19-year-old true novice wellness competitor
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she is down over 𝟰𝟬 𝗹𝗯𝘀 from our 31-week prep together!
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Bailey’s calorie intake started at 1,850 calories and never went below 1,440.
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her maximum cardio protocol was 45 minute sessions of low-moderate intensity steady state cardio, 5 days per week.
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a contest prep doesn’t always have to take extremes. It takes consistency. dedication, and a champion mindset 🧠🏆
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With every posing practice, every rep, every day, Bailey showed just that. We ended our first season with 2 first place medals, 2 second place, and 1 third! 🥇🥇🥈🥈🥉
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not gonna a lie though, the icing on the cake 🎂 was seeing her squad of 20+ in the crowd cheering when she threw up the 🤘🏼and grabbed her medal 🥇😂 iconic
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Bailey is mature beyond her years, and an incredible athlete. She truly has such a bright future ahead of her- in bodybuilding and life.
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Congratulations on an incredible first season, Bailey! 🥳👑❤️
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xoxoxo

“sweat equity” 💦 : work now, reward later
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Don’t dream for it, sweat for it 💪🏼
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it’s trophies 🏆 and tiaras 👑 season!
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bronzed bodies, medals and post-show treats and celebrations 🍾
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but what about those of us who 𝗱𝗼𝗻’𝘁 place?
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the sport of competitive bodybuilding can be sooo rewarding in so many ways. But at some point in your career (if you take it seriously), there will be moments of heartbreak, disappointment, and defeat along the way.
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this is why it is SO important to remember YOUR 𝘄𝗵𝘆. remember every moment throughout your prep where you wanted to quit. remember the hardest days, the countless hours you’ve spent in the gym and practicing in your heels.
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This journey was and always be for YOU. so if you’ve overcome battles and obstacles along the way and continued in the relentless pursuit of your goals, you have WON 🏅 and you need to be so proud of yourself for that.
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that being said, you 𝗺𝘂𝘀𝘁 have realistic expectations when preparing for your contest, and you can NOT compare your journey to anyyyone else’s.
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No matter how old someone is, how long they’ve been training for, etc. we all have different genetics 🧬 and those genetics will play a huge role in your physique and progress along the way.
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this is also when you need to reflect on your output. did you really do everything you could have possibly done to look + perform your best? it can be a hard pill to swallow, but if you found yourself slacking off along the way, it usually shows.
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it’s okay to be sad if you don’t place. it’s okay to cry and feel frustrated when you don’t win. when you give your all to something yet it’s still not enough, it’s a natural human response.
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BUT, please be kind to yourself. take a step back and look at the bigger picture. 🖼️
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if you’re not where you want to be yet, use that to motivate you to IMPROVE! dust yourself off, rise up, and keep proving to yourself that you WILL continue to being your best! ⭐️
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the journey has no destination. you either win, or you learn.
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either way, we keep moving forward 💪🏼🩷

𝗵𝗮𝗽𝗽𝘆 𝗯𝗶𝗿𝘁𝗵𝗱𝗮𝘆 𝘁𝗼 𝗼𝘂𝗿 𝗯𝗶𝗿𝘁𝗵𝗱𝗮𝘆 𝗴𝗶𝗿𝗹!🥳

another year of watching you be the bad ass you are…setting goals, growing your business, accomplishing your dreams, being a positive influence and looking like a beautiful BABE while doing it all! 😍

hope today is as vibrant, stylish, and amazing as you are! cheers to a day full of celebration, laughter, and all the happiness you bring into the world and everyone around you!

we love you jenna girl!🥳🩷🎉

𝗘𝗚𝗚 𝗪𝗛𝗜𝗧𝗘 𝗕𝗔𝗖𝗢𝗡 𝗔𝗡𝗗 𝗖𝗛𝗘𝗗𝗗𝗔𝗥 𝗖𝗨𝗣𝗦

need an easy breakfast meal prep idea for those busy mornings? got you covered babe. 😉 whip these up and place them in the fridge in a sealed container for easy grab-and-go throughout the week!

𝙨𝙚𝙧𝙫𝙞𝙣𝙜𝙨: 12
𝙢𝙖𝙘𝙧𝙤𝙨 𝙥𝙚𝙧 2.1 𝙤𝙪𝙣𝙘𝙚 𝙨𝙚𝙧𝙫𝙞𝙣𝙜: 85 calories (0.7c/3.8f/11.9p)

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦:
10 slices hormel natural choice fully cooked bacon, diced.
2 tablespoons chives, diced.
1 cup reduced-fat shredded cheddar cheese
3 cups liquid egg whites
salt and pepper, to taste

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦:
preheat oven to 350 degrees F.
spray a muffin tin with nonstick cooking spray and divide bacon, chives, and cheddar cheese evenly between the muffin cups.
pour 1/4 cup egg whites into each muffin cup.
season with salt and pepper, to taste.
bake for 20-25 minutes, or until lightly golden brown on top.

you can find this recipe at www.macrofriendlyfood.com and code “𝙠𝙖𝙢𝙧𝙞𝙚10” 𝙨𝙖𝙫𝙚𝙨 𝙮𝙤𝙪 10% 𝙤𝙣 𝙮𝙤𝙪𝙧 𝙛𝙞𝙧𝙨𝙩 𝙢𝙤𝙣𝙩𝙝!

We are ELATED to announce our newest Contest Prep + Lifestyle Coach Steph!! 🥳💪🏼 .ashlley
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Meet Coach Steph - IFBB Bikini Pro and Dr. of Optometry based out of Boise, Idaho!
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Hi everyone, I’m Coach Steph! 😄 I have been competing for 6 years and love what bodybuilding and fitness has brought to my life. People often think fitness is only a physical change. I believe fitness has impacted me positively mentally, emotionally and physically. For me, fitness and nutrition is about finding activities and foods you enjoy that help you reach your OVERALL goals (not just a PR in the gym). This includes spending more quality time with loved ones, more active family activities, feeling better about your body, not constantly being food focused or confused about what to eat etc.
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I focus on making sure fitness fits YOUR lifestyle. It should add to your life and not be a chore or something you dread doing. Achieving balance is key but it looks different for everyone. I can help you find your balance. I balanced my fitness goals as a full time graduate student as well as currently with a full time career. I believe everyone can benefit from proper nutrition and consistent exercise and I am here to help you figure out HOW. I have made tons of mistakes along the way and my goal is to help you avoid making similar mistakes but also to help you grow through the setbacks life throws your way. Having someone to be accountable to is so important for beginners as well as more advanced athletes. I pride myself on being available as a coach for all my clients needs whether that be a quick pep talk, an exercise that doesn’t make sense or uncovering why you keep running into a certain roadblock. Through customized training and nutrition we will achieve your fitness goals and more! Your environment impacts your progress and I am confident that adding me to your team would have a positive impact not only physically but mentally as well!
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I will help you gain confidence, live freely and be proud of who you are and what you have accomplished. I am authentic, personable and real.
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Set up a quick 1:1 consultation call and let’s WORK! 💪🏼🩷