“I get so sleepy every day at 2:00 I practically have to pull over and take a nap.   For 3 weeks now I have not had that happen.  That right there has made this program worth it to me!”

In a Bell pepper – 110 calories On a Pita 231 calories Zucchini Boats – 118 calories Rice Cake – 155 Calories Portabella Pizza – 125 calories  Just regular Pizza -305 calories  

Sleep – 7 hours minimum Let go of Motivation –  Consistency over Perfection Eat food that you enjoy! Play the long game – Patience Resilience is Key Stop focusing on fat loss – focus on gains!   Learn more from Coach Amie on the Gram!  

Put down the sugary sweet muffins, croissants, doughnuts and Frappuccino’s!!!  Yes … .they are delicious however your going to start you day ALL HOPPED UP ON SUGAR and then you’ll proceed to CRASH and rollercoaster eat the rest of the day to make up for it!     Crush 30 grams of protein at breakfast and […]

“My period has been 3 days.  That is unheard of.  I can not believe how much smoother my cycle has been” JNS 

Ingredients For the chicken: 1 pound boneless skinless chicken breasts (2 large breasts) 3 tablespoons olive oil Zest of 1 lemon 2 tablespoons lemon juice 2 cloves garlic minced 1 teaspoon dried oregano 1/2 teaspoon kosher salt 1/4 teaspoon black pepper Dash crushed red pepper flakes For the bowls: 2 cups cooked cauliflower rice regular […]

Core Series –  Another one of our Favorite Core exercises is  Heavy Carries Both farmer carries and Suitcase Carries are two of our favorites. Loaded carries require different stability than other traditional core exercises and they are super functional for core strength and stamina we need in everyday life.   How often do you pick […]

Should I eat carbs BEFORE or AFTER my workout? In short – Both  Carbs are your body’s preferred source of fuel so having “GAS” in the tank pre-workout will help each workout to feel great.  POST workout carbs will REPLENISH your supply so you are fully recovering.   It doesn’t have to be a lot 10-30 […]

Doctors don’t make you healthy. Teachers don’t make you smart. Trainers don’t make you fit. Mentors don’t make you rich. We all need to realize –  Growth is our Responsibility Am I right? Responsibility & Accountability are 2 different things. You need one. We can help with the other.