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Trey Turner | The Anti-Overwhelm Fitness Coach

@pumpsandprayers

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🍃Helping busy adults burn fat, build functional strength and rebuild their confidence.
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Proud 🥲 is an understatement.

Weight loss comes and goes but clients such as this along with the goals they bring with them, make my job incredible.

I don’t know if I know a busier person in the world than this strong momma! And yet she’s not only finding ways to make herself a priority but she’s also not ever satisfied. Being mentally strong enough to set goals for yourself is one of the highest forms of emotional strength, that often gets overlooked. It’s scary. The thought of failure paralyzes some people.

Not only did she set them but she achieved them.

Sometimes doubling down on yourself is the best way that you break through a current plateau in your life. Life is hectic and Lynsi has plenty on her plate but sometimes when the deck is stacked against you, choosing to go and do something extraordinary is the way to make it all calm down.

Fighting back that inner demon, that voice that tells you that you don’t have the time or that you’re not good enough… proving to it that you are strong, highly capable and more than worthy.

The more you bet 👍 on yourself, the easier it becomes.

Lynsi’s meal plan consists of fiber, protein and energy in the mornings, lean meats, veggies, salads and a very simple variety of both fast and slow acting carbs.

She strength trains from home with dumbbells and resistance bands.

I am blessed to be able to call her a client and watch how far she’s come just in the short time she’s been with me.

Finishing a half marathon at Shawnee Hills Trail Races, 13.8 to be exact) with a total time of 3:25:52. 🏃‍♀️

Lynsi came in 16th out of 42nd place amongst all the female competitors.

Also… check out the guns 💪 on this girl!

@shawneehillstrailraces @lkbhill #run #trails #strongmom #health #fitspiration @mother_runner_micki by @pumpsandprayers

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a month ago

“BUSY MOMMA 🤩 SHREDS 6 POUNDS IN 4 WEEKS”

Core restored.

Thigh gap.

Notice the difference in her lower tummy. This bloating reduction and core restoration came not from 1,000s of crunches per day.

Healthy waistline achieved in less than a month👏

My goal for all of my clients, especially parents, is to achieve a healthy waistline. This reduces your chances of ever standing in a pharmaceutical line one day and adds years onto the end of your life.

And some pretty sweet biceps 💪 to go along with it

Zero injections
Zero pills

No metabolism was harmed in this transformation that has just begun.

This momma is taking in around 140-144g of protein per day‼️

The more muscle you have on your body, the more protein you need to maintain it. Strength training is the key 🔑 to unlocking your body’s ability to store both lean muscle mass and protein.

Which will in turn allow your body to burn 🔥 fat as God intended it to… you don’t need to go spend money on another shiny red object.

Here’s Cheyenne in less than a month 🤯

4 WEEK STATS
🔥💥SIX INCH WAISTLINE REDUCTION
💥🔥SIX POUND FAT LOSS

Strength improved every week on all compound lifts.

Mindset and confidence renewed, which has been my favorite part of this first month. Many times, women are intimidated or overwhelmed about going to a gym, knowing what to do, how to do it, etc.

Watching her confidence in herself and her abilities completely change over four weeks is what you can never put a price on.

She trains 3-4 days per week with moderate levels of general cardio spread out throughout the week.

Her plan is simple, effective and most of all, catered towards an elite, working mother and wife.

Amazing job girl! Here’s to you crushing the rest of the year 🎉

@pumpsandprayers @cheyenneneal26 #mom #parents #fitness #transformation #coach by @pumpsandprayers

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22 days ago

“45 YEARS YOUNG”

Can your mom do pushups 🤩

This one can!

It’s only day three but I don’t know if I’ve seen anyone be more excited and proud of themselves than this strong 💪 lady!

Everything is mindset. Literally everything.

You can wake up and choose to go a different direction anytime you choose to, it’s that easy.

Kimberly is doing three sets of nine for regular pushups 💥

We’re building lean muscle, strength, sculpting her with specific goals and most of all, letting her confidence rebuild itself.

Flex 💪 pic for the win is the ultimate non scale victory and what I’m most proud of her for.

Self Pride 🥲

See, once you break out of your shell and stop fearing the change; the rest is just checking boxes.

Awesome job Kim 👏

Incredible start

@kim_momma21 @pumpsandprayers #fitmom #health #mombod2hotbod #personaltrainer #gym by @pumpsandprayers

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16 days ago

$7.50 MEAL - 104G PROTEIN

One meal a day while on vacation.

Do this and then go enjoy your burger and margarita on the beach 🏝️

There’s between 50-54g of protein in each of these pre cooked bags of chicken.

They were on sale 2/$7.00.

Instead of buying the microwaveable rice, I bought a bag and cooked it in the condo.

Do 2-4 cups of cooked white rice for digestion, two for women, four cups for the men.

$7 and some change for one meal simplicity while at the beach.

Then dinner isn’t “cheating”, you’ve simply left plenty of room for the meal you actually want: burger + fries, tacos, pizza, drinks, dessert, whatever fits the night.

I put salt and some low fat cheese on mine.

@pumpsandprayers #health #beach #vacation #fitness #travel by @pumpsandprayers

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2 hours ago

Ole Faithful

Chicken and rice all day.

Season however you want. Put some sauce on it.

I’ll fast till 2pm, water all day, have my chicken and rice a few times per day 🍚

Then enjoy 😋 myself and not think twice at dinner 🍔 🍹 🐟

🍓 Oh…And get some fruit to snack on

@publix @pumpsandprayers #beach #travel #mealprep #fitness #weightlosstips @brandedbills by @pumpsandprayers

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10 hours ago

5AM habits ⭕️

You can too.

Close grip reverse pulldown 10,10,8,8
Plate load underhand 8,8,7,7
Low row plate load 10,10,8,8
Single arm cable 8,8,8,7
Single arm machine curl 3x8
V bar Tri set AMRAP

@sequencefitnesspcb @pumpsandprayers @nutrexresearch @vikingstrength_official @brandedbills #beach #travel #dad #gymmotivation #gym by @pumpsandprayers

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14 hours ago

GAS ⛽️ STATION SURVIVAL MEAL

Busy parents are on the road everyday.

Sometimes your choices aren’t chicken, rice and vegetables.

Sometimes your choices are whatever is sitting inside the gas station.

So instead of saying “screw it, I’ll start again tomorrow,” build the best meal you can.

🥩 Beef = protein
🥨 Sourdough pretzels = carbs. Do one serving.
🍫 RXBAR = protein + carbs + fats

$15.62 for entire meal and on the road again 🚙

One imperfect meal never ruins progress. Giving up for the rest of the day does.

Your choice.

My 1-1 clients have access to their custom macros, grocery lists, specific meal plans for their families, along with every guide for

🍷 Date Nights
🏝️ Vacation
🧳 Travel
✈️ Airport Survival
🚗 Gas Station Survival

@pumpsandprayers #health #fitness #travel #travelling #family by @pumpsandprayers

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a day ago

3:30 🕞 AM Dad

@pumpsandprayers #dad #earlymorning #workout #health #mindset by @pumpsandprayers

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2 days ago

Stop eating cardboard and rabbit food.

Stop trying so hard to eat like a 25 year old bodybuilder and start making your own plan for food success.

Your own plan is the only plan that you’ll ever stick to.

* Ratio Protein Yogurt:
* ½ Chips Ahoy snack pack
* 10g honey

@ratiofood @pumpsandprayers #desserts #weightlosshelp #weightloss #wellness #fitnessmotivation by @pumpsandprayers

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2 days ago

“TEACHER 👩‍🏫 FAT BURN MEAL PREP”

Fall break is here and what better time to give back to the teachers who don’t get paid or appreciated enough.

These meals are taken directly from my client’s database and our custom macro recipes.

Just pick 2-3 from each category. This is laid out with our three meals and a snack meal plan option.

Along with your grab & go options. You got kid’s sports and extra curricular stuff immediately as soon as you leave the school, trust me, I’m in the car pickup lines and see the teachers getting their stuff together as soon as the bell rings.

🔥 MEAL 3 INFO

If you’ve got a sweet tooth or crunchy, salty craving, pick one of these and save for after dinner.

Try to eat within an 8-10 hour window everyday.

Gallon of water per day too.

BUSY TEACHER SIMPLE AND SUSTAINABLE MEAL PREP 🥘

@pumpsandprayers #teacher #teachers #mealprep #family #fitfam by @pumpsandprayers

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2 days ago

Being “ready” is a myth.

25 years ago, I started going to the gym for my mental health. I made a commitment not to ever let the anxieties take over.

And now… my mental health depends on the gym.

It saved my life. Jesus saved my soul.

@pumpsandprayers #fitness #mentalhealth #anxiety #personaltrainer #fitness by @pumpsandprayers

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3 days ago

If you just drank a gallon per day.

Got your heart rate up to 120-140 every morning for a solid 30 to 40 minutes.

And ate oatmeal, Greek yogurt, eggs, meat, fruit and vegetables…

You’d change your life.

@pumpsandprayers #christian #health #fitness #workout #water by @pumpsandprayers

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3 days ago