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Joy Rudi | Personal Trainer

@liftwithroo

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followers

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Helping women get stronger
Personalized workouts plans
Nutrition guidance
🌱 Plant-based friendly

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Hi, I’m Joy 👋 It’s probably time I reintroduce myself.

I’m a certified personal trainer and nutrition coach, and I’m here to help you get stronger, feel more confident in your body, and make nutrition feel simpler.

So if you’re ready to get stronger, feel better, and build healthy habits- look no further!

🤍 📸 @tommieadamsphoto by @liftwithroo

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2 months ago

✨She lifts, she grows, she glows ✨ ✨ When all else fails, lift heavy weights. Where are you at in your fitness journey? #strengthtraining #womenwholift #fitness by @liftwithroo

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24

a day ago

The easiest protein you are missing. High-protein Reese’s cups with actual crunch 🍫

Pea protein crisps are the easiest protein your cabinet is missing — 18g protein for just 120 calories per serving

Recipe:
• 1 cup pea protein crisps
• 4 Tbsp PB2
• 1 Tbsp syrup
• 1 scoop vanilla protein powder (optional)
• 1 Tbsp natural peanut butter (optional, for extra fat)
• Melted chocolate, for topping

Mix everything together, press into a muffin tin, top with melted chocolate, and freeze for 30 minutes.

Save this for your next sweet treat 💪
#macros #strengthtraining #bagsthatopen #nutrition by @liftwithroo

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25

3 days ago

3 leg day movements to get in and out of the gym.

1. Back squat — 4x6-8
2. RDL — 3x10-12 (it looks silly but try the head-slides-up-the-wall cue to load your hamstrings more)
3. Single-leg hip thrust — 3x10/side, pulse the last rep for 10 seconds

Save this for your next leg day 🛒

#legday #womenwholift #gluteworkout #buildmuscle #fatloss by @liftwithroo

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15

5 days ago

My transformation wasn’t about weight loss, it was about getting strong. 💪

There was nothing wrong with me in 2021. I just knew I was capable of more. So I started lifting, started eating to fuel it, and never looked back.

Now I help women build strength and hit their other goals too!

Want help getting started on your goals? DM me STRONG 💪

#womenwholift #strengthtraining #buildmuscle #transformation by @liftwithroo

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7 days ago

The perfect macro-friendly fall sweet treat 🎃

Pumpkin Cookie Dough — 200 cal, 21g protein per serving. Passes the 10:1 rule with room to spare ✅

Makes 2 servings:

• ½ cup pumpkin purée
• ½ cup protein powder, about 2 scoops
• 2½ Tbsp PBfit peanut flour
• 2 Tbsp syrup

Mix everything in a bowl until smooth. Split into 2 servings. Eat it straight or chill 10 minutes for thicker dough.

Save this for your next sweet craving 🛒
What’s your go-to fall flavor? 👇

#highprotein #pumpkinseason #healthydessert #fatloss #buildmuscle by @liftwithroo

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10 days ago

Nobody forced me to do this. this was my idea 😅
day 33 of 50 days of 50 burpees.
what challenged you today ⬇️?
#burpees #fitnesshumor #womenwholift #gymhumor by @liftwithroo

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12 days ago

The 10:1 rule for fat loss + building muscle 🛒

You want protein that’s lean AND efficient meaning 1g protein for every 10 calories. Divide calories by 10, that’s your target.

**Animal-based proteins that pass:**
Greek yogurt (nonfat) — 150 cal / 17g
Cottage cheese (low-fat) — 180 cal / 24g
Chicken breast — 165 cal / 31g
Tuna — 120 cal / 25g
Shrimp — 100 cal / 20g

**Plant-based proteins that pass:**
Extra-firm tofu — 180 cal / 20g
Tempeh — 190 cal / 19g
Seitan — 140 cal / 25g
Edamame — 190 cal / 17g
Unsweetened soy milk — 80 cal / 7g

Quinoa? Amazing to protein-stack your bowl but at 170 cal / 6g protein, don’t make it your main protein source.

What’s a food you *thought* was high in protein? Drop it below and I’ll tell you if it passes 👇

#fatloss #highprotein #buildmuscle #nutritiontips #womenwholift by @liftwithroo

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16 days ago

🔥 Cable Tricep Pushdown Drop set

A great way to finish off your triceps when you want a serious burner.

Start with a challenging (but controlled) weight, then once you’re close to failure, drop the weight and keep going. Keep dropping the weight until your arms feel like noodles. 😂

⬇️ Heavy
⬇️ Lighter
⬇️ Lighter
⬇️ Okay, my triceps are DONE.

And no, you don’t need to move this fast, I put the video on 2x speed because nobody needs to watch me slowly turn my arms into noodles. 😂

Want to add dropsets like this to your training without guessing where they fit? Work with me and I’ll build them into a program designed around your goals. 💪 #dropsets #strengthtraining #noodlearms #fitness by @liftwithroo

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18 days ago

Not every day is a big pour.
Some days you have the energy, time, motivation, and capacity to give a little more.
Other days, showing up looks like doing the minimum and that’s okay, too.
Progress isn’t about giving 100% every single day. It’s about continuing to pour into the goal, even when the pour is small.
Because those little efforts still add up.
You don’t need a perfect day to make progress. You just need to keep going. #strengthtraining #nutrition #fitness #progress by @liftwithroo

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21 days ago

Save these for your next shoulder day! Interested in more exercises like this? Come train with me! #fitness #shoulders #stronggirl #bouldershoulders #strengthtraining by @liftwithroo

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a month ago

January 1 is 100 days away, but there’s no rule that says you have to wait until then.

If you want to make changes to your training, nutrition, or overall routine, starting now gives you 100 days to figure out what works, build some consistency, and head into the new year already in a routine.

And if you want help putting a plan together, that’s what I’m here for. 💪 #strengthtraining #nutrition #accountability #consistency by @liftwithroo

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24 days ago