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Customize this one to hit your protein target!

What’s in mine:
- 250g honey crisp apple
- 130g celery
- 1.8lbs of grilled chicken breast
- 375g fat free Greek yogurt
- juice from a whole lemon
- couple dashes of soy sauce
- cracked black pepper

Macros came out to 340cal, 59g protein, 10g carbs, 6g fat. Total weight per container was around 270g!

Save this one!

#mealprep #proteinrecipe #macros #quickmeals

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Comment “COURSE” and I’ll send you how the full guide on how to track your macros properly, to actually see a difference!

Protein is in everything right now, and hitting your protein is a good start. But calories and protein alone is half a plan.

Carbs fuel your training and keep you full. Fat supports the hormones you need for fat loss. Fiber keeps your blood sugar steady. Skip them and you get a lot of effort and slow results.
It’s called a macro balance because the ratios matter, and they should fit your training, your history, and your phase of life.

The fix isn’t more discipline. It’s tracking all of it, in the ratios built for you.

Comment “COURSE” and I’ll send you the details. 👇

#macrotracking #macrobalance #periodizednutrition #bodyrecomposition #musclebuildingwomen

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SCIENCE TALK ON A DOG WALK:
Why would doing more result in less progress?!
If you’ve never purposefully focused on your rest - it’s time to start.

#fitnesstips #gymlife #fitfam #relatable

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SCIENCE TALK ON A DOG WALK:
Why it’s important to drink water and wait at least 45 minutes BEFORE your morning cup of coffee.

#healthtips #coffee #relatable

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Swipe to the last 2 pictures to see what it’s really like working with your spouse 😂😂

Had the pleasure of working with @littlerunawayphotos to update some branding pictures for the website- she’s the best 🫶🏻

Wanted to take a second to just reflect on Integrity and the business it’s become.

Who would’ve thought 6 years ago that the company I started to teach women to eat the damn food and actually fuel their bodies would have become large enough to coach over a thousand women across the country (and even in Canada!) and retire Cory & I from ever having to punch a clock for someone else.

Transparently as always: I work more than I ever have, I just get to pick my 80 hours a week 🫠😂 Also for anyone wanting to pursue entrepreneurship that supports your entire home’s income, just know you better be damn good at handling uncertainty and stress while also staying calm and confident. I’d love to say it’s been all me- but I couldn’t do this without my homie Jesus and our daily morning team meetings where He reminds me to collect the daily bread He’s already provided and stop there.

As for my business partner, best friend, husband, COO, baby’s daddy, and the person who gets on my nerves the most- thank you for doing this life with me. Through the uncertainty, the mood swings, the body building, and the highs and lows of everything from parenting to general life… I couldn’t imagine having to do this with anyone else.

What can I say, I made yet another right choice (per usual) 🫶🏻🙃

I love you CB, I love this company, I love the “job” I get to do every single day which is honestly just helping women (and MEN- yes we are coaching guys now) eat enough, get strong & get hot AF, anddddd I love these pictures 🫶🏻

Onward & upward- here’s to the next thousand clients eating the damn food 💪🏻

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A calculator can give you a number. It can’t tell you what to do when that number stops working.

Swipe through for the 5 things it leaves out, and save this for the next time an app tells you what to eat.

Comment “COACHING” and let’s build a plan that actually adjusts to you.

#macrotracking #periodizednutrition #capablenotbroken #evidencebasedcoaching #musclebuildingwomen

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This is exactly what happens from day one to the day you finish.

No mystery, no template.

Save this, and comment “COACHING” if you want the application.

#periodizednutrition #1on1coaching #capablenotbroken #evidencebasedcoaching #musclebuildingwomen

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7am and there’s a traffic jam to get breakfast at a drive-through. 👀

The breakfast I make takes five minutes. The difference isn’t time, it’s what you decided the night before.

Cook the eggs tonight. Heat them up tomorrow. A little planning beats a lot of willpower every time.

What’s your go-to 5 minute breakfast? Drop it below. 👇

#mealprep #planningahead #nutritioncoach #capablenotbroken #periodizednutrition

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The stage was 10 seconds. This is what the rest of that day looked like from where Cory was standing. 😂

He prepped and weighed about 90% of my meals, pushed me through leg press sessions, built a posing mirror setup in our office, and spent show day protecting every sheet, couch and carpet in the rental from my spray tan while corralling two dogs who only wanted to jump on me.

And then he blanked and forgot to film my second walk out because he was just staring at me. I have forgiven him. Mostly.

Nobody does a show alone. Tag the person who holds it down for you. 🤍

#bodybuildingshow #naturalbodybuilding #firstshow #teamsport #husbandandwife

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Sometimes I absolutely hate my job coaching women.

Other times I love it and the women I get to watch become more confident and crush goals.

The hardest part of coaching isn’t getting someone to lose the weight.

It’s getting them to trust the process when the next step doesn’t look like what they expected.

Sometimes the right next step is eating more.
Sometimes it’s taking a break from the deficit.
Sometimes it’s maintaining instead of chasing a smaller number.

And sometimes your coach is going to tell you something you really don’t want to hear.

That doesn’t mean your goal is over.

It means there’s a bigger plan.

Because I’m not interested in helping you lose 20 pounds just to watch you gain it back six months later.

I want the result to be yours for good.

If you’re looking for a coach who will give you the plan, explain the why, and guide you through the parts you don’t know how to navigate yet, I’d love to coach you.

But you have to be willing to trust the process—even when the next step isn’t the one you would have chosen for yourself.

Ready to stop guessing and actually learn how to get there? Let’s chat 🫶🏻

Comment coaching or click the link below 👇🏻

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A doctor told her this was just her age. 3 months later, she proved him wrong.

48, busy homeschool mom, full home gym, already tracking her food and eating “clean”, and the scale still wouldn’t move. Her doctor told her the weight gain was just perimenopause. Something to accept at her age.

Her response: “I refuse to accept that. I’m going to prove them wrong.”

Real strength programming. Personalized macros with actual nutrient timing. She started eating MORE food, not less. 3 months later: 15 pounds down, clothes sizes down, lifts up across the board, sleeping better, off caffeine, more energy than she’s had in years.

“Getting older” was never the problem.

Comment “COACHING” if you want to be my next reaction video.

#clienttransformation #over40andstrong #capablenotbroken #periodizednutrition

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First full grocery shop post-show, and honestly? It feels amazing to buy food without weighing every decision against a macro spreadsheet.

Same foundation I’ve eaten all through prep though - real, whole ingredients, nothing complicated. Protein-first, color on the plate, and a few Costco grab-and-gos for the days life doesn’t slow down just because the show’s over.

Swipe through for the full list, save this for your next shop.

#over40fitness #fatlossformoms #habitsovermotivation #capablenotbroken #musclebuildingwomen

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