The Strong effect with S

Happy Birthday Shout out to Strong Girl Kim!!! Have a great year full year of PR’s and gains 💪🎉🎉🎉

Bodies are built in the gym, but they’re revealed in the kitchen.

Body recomposition isn’t about eating less and doing more cardio. It’s about training with purpose, fueling your body properly, and giving it what it needs to perform, recover, and grow stronger.

My approach focuses on strength training, adequate protein, balanced nutrition, and sustainable habits that support performance first. When you build muscle, improve strength, and fuel your body well, changes in body composition become a byproduct—not the sole goal.

Train for what your body can do. Fuel it for what you want it to become. 🖤💪

Example of recomposition:
Photo of 1 year ago (left) vs last week (right)
I weigh more. Look smaller.
Don’t let the scale fool you into thinking you’re not progressing.

Why do I program 2–3 minutes of rest between sets?

Because results happen during recovery, not while you’re still gasping for air.

Taking 2–3 minutes between challenging sets allows your muscles to replenish energy, maintain better form, lift heavier, and produce more quality reps. More quality work = more strength, more muscle, and a lower risk of injury.

Resting longer doesn’t mean you’re working less. It means you’re giving your body what it needs to perform at its best on the next set.

Train hard. Recover well. Repeat. 💪🔥

🚨🚨🚨🚨long read 🚨🚨🚨🚨
Weighing yourself multiple times per day is harmful bc it often causes you to focus on normal fluctuations instead of real progress.
Your weight can change 1-10 lbs in a single day due to :
Food and water intake
Sodium consumption
Carbohydrate intake (carbs store water)
Hormones and menstrual cycle
Bowel movements
Exercise and inflammation.

When you weigh yourself repeatedly, it’s easy to attach emotions to numbers that have nothing to do with body fat. This can lead to:
Unnecessary stress and anxiety
Obsessive checking behaviors
Feeling discouraged despite making progress
Making impulsive changes to food or exercise plans.
A distorted view of your actual results.

Body fat gain or loss happens slowly. One weigh in cannot tell the whole story, neither can several in the same day.

A better approach to weighing yourself …
At the same time of day. (Usually first thing in am after using bathroom)
Under the same conditions
Then look at the weekly number trends. Not the daily number.

A number on the scale is a data point, not a report card. Trends tell the truth ; daily fluctuations tell the story of hydration, digestion, and life .

🖤S

Shout out to strong girl K! 70 workouts is a huge accomplishment! Keep it up sunshine 💪🫶🫶🖤

🚨🚨🚨Strong Girls!
I now have room to take on 1 full program client.
If you’ve ever wondered how I lost 70lbs, rebuilt my physique, and became slightly obsessed with protein, counting steps, and lifting heavy things, here’s your chance!
I’ll teach you the same tools that changed my life, without the fitness industry nonsense!
1 spot available. Serious humans only please 🖤
Pics are month 1, month 12, month 24.

Recipe on IG

It’s no secret. I like to eat. This is a recipe that I have on repeat that helped me lose 70lbs and recomposition my body. At 495 calories (would be lower but the store only had 2% cottage cheese) 17 carb, 22 fat, 57 PROTEIN 😍! Preheat oven to 350 degrees. 1.5 cups cottage cheese, 3 eggs (could do 1 egg, 3 egg whites for less fat ) Pour into blender and blend on low or pulse blend until smooth and not runny! Apply parchment to a cookie sheet. Lightly spray with cooking spray of choice (very lightly) Pour mixture evenly on to sheet and spread. But not too thin! Or it will fall apart. Top with seasoning of choice. I used everything but the bagel and pepper. Bake for 30 minutes. Allow to cool. 3-4 minutes. Fill with lunch meat (3 slices) baby spinach, 1 slice low fat cheese, hot sauce. Roll , cut and enjoy! Let me know if you try this! #nutrition #fortmcmurray #coach #trainer #transformation

I often forget to add any IG to FB and vice versa! Check out my IG if you’d like 🖤🖤🖤

Question… do you think healthy eating has to be bland? I used to think it meant steamed everything. Zero flavor. Zero fun. Coming from a culinary arts background I thought that eating healthier/nutritious food would be h*ll. Boy was I wrong! Lunch today. Corn thins x3 1tbsp bbq sauce, 1 cup cottage cheese 100 grams cooked chicken breast … absolutely seasoned to the heavens with @healthydevilco vampire slayer. Banana peppers. Broil on high for 6-7 minutes or airfry for 3-4 . Look at all that protein! #gym #fortmcmurray #trainer #coach #fuelyourbody

Check in forms went out today!! Please give them a quick look . No rush to get them done. Just any time before our scheduled call. And 4/15 are not using the app to track macros. Please continue to email, text or pm your food logs on Saturday evenings!
Thank you my strong girls!! 🖤🖤🖤