NEW: Join the Gains Club 🎉
Exclusive content to fuel your progress!
👉 Get my expert tips for fat loss, exercise, and nutrition updated every week.
👉 New workout programs, meal plans, and recipes added each month.
Meal Plan of the Week
Fuel your gains with the new meal plan uploaded each week. Each meal plan is packed with calorie-smart, high-protein meals and snacks.
Workouts of the Month
Get expert-designed gym plans every month to help you stay consistent, build strength, and crush your fitness goals.
Build muscle and move better with this 3-Day routine using resistance bands and bodyweight exercises.
Level: Beginner/Intermediate
Goal: Muscle-Building, Stability, Mobility
Schedule: 3 Days (Total Body)
Equipment:
Optional: exercise mat or yoga mat for the floor exercises to cushion your back and joints.
*This and the following are affiliate links.
One of the most annoying things to experience is tightness in the muscles. Most people experience tightness at some point in their lives, usually in the neck, back, hips, and hamstrings. If left unaddressed, tightness can lead to chronic pain in these areas or even worse: injury from a pulled muscle. So it’s super important to take care of the flexibility of our muscles with practices like stretching.
Whether you're an athlete, a casual gym-goer, or someone who simply wants to stay active, incorporating stretching into your workout routine can significantly improve your overall well-being.
Relax your muscles and improve your flexibility with this daily total body stretch routine 🧘♀️
Level: All Levels
Goal: Improve flexibility & mobility
Equipment: None (exercise mat or yoga mat optional)
Ready to sculpt your body and tone your muscles? Use this 4-Day routine to get your muscles burning!
Level: Intermediate (6+ months of resistance training)
Goal: Muscle-Building
Schedule: 4 Days (Upper/Lower Split)
Equipment: All Equipment (Machines, Weights, Bands)
Training Tips
Your go-to resource for more effective workouts!
Check out my expert advice, practical strategies, and in-depth training tips to help you maximize your gains.
Fat Loss Tips
Proven strategies, actionable tips, and expert insights to help you shed fat and achieve sustainable results.
Nutrition Tips
Fuel your body and support your fitness goals with weekly tips on healthy eating, meal planning, and meal prep strategies.
Recipes
Discover delicious, nutritious recipes each week to support your healthy eating goals.
This week’s plan features easy-to-follow recipes for breakfast, lunch, and dinner, plus one snack for each day of the week. Many of the recipes can be prepped ahead of time!
Average Calories Per Day Total: 1,870
Average Protein Per Day Total: 109g
Recipes
Banana Oat Protein Pancakes
Air Fryer Egg & Spinach Quesadilla
Edamame, Bell Pepper & Orange Snack Box
Strawberry Cottage Cheese Smoothie
Slow Cooker Chicken Enchilada Casserole
Grilled Turkey Burger with Avocado & Corn Salsa
Chipotle Spiced Chicken & Sweet Potato Wedges
Chicken & Delicata Squash with Brown Butter Sage