Free Workouts & Delicious Recipes
Get a taste of what my clients experience every week! Browse free workouts and macro-friendly recipes to help you build strength and fuel your body.
Free Workout Library 💪
Get a taste of what clients do every week
Category:
Difficulty:
Upper Body Push Day
Build strong shoulders, chest, and triceps with this challenging push workout.
Glute & Hamstring Focused
Target your glutes and hamstrings with hip thrusts, RDLs, and more.
Full Body HIIT
High-intensity circuit to burn calories and build endurance.
Core & Abs Blast
Strengthen your core with this focused ab workout.
Lower Body Strength
Build strong legs with squats, lunges, and more.
Back & Biceps
Build a strong back and sculpted biceps.
Want Personalized Programs?
Get workouts designed specifically for YOUR goals, experience level, and equipment.
Explore Training OptionsMacro-Friendly Recipe Library 🍑
Healthy food that actually tastes amazing
Category:
Dietary:
High Protein Pancakes
Fluffy, delicious pancakes packed with protein to start your day right.
Protein
35g
Carbs
40g
Fat
8g
Chicken & Sweet Potato Bowl
Balanced meal with lean protein, complex carbs, and veggies.
Protein
45g
Carbs
42g
Fat
10g
Protein Cookie Dough Bites
No-bake protein bites that taste like cookie dough!
Protein
8g
Carbs
9g
Fat
2g
Overnight Protein Oats
Prep the night before for an easy, protein-packed breakfast.
Protein
30g
Carbs
40g
Fat
6g
Baked Salmon with Veggies
Simple, healthy dinner rich in omega-3s and protein.
Protein
40g
Carbs
20g
Fat
16g
Protein-Packed Smoothie Bowl
Thick, creamy smoothie bowl loaded with protein and nutrients.
Protein
28g
Carbs
45g
Fat
5g
Want Custom Meal Plans?
Get plans tailored to YOUR macros, dietary preferences, and lifestyle with weekly grocery lists included.
Explore Nutrition CoachingSample Weekly Meal Plan
See what a week of macro-friendly eating looks like
Monday
Breakfast
High Protein Pancakes
35g P
Lunch
Chicken & Sweet Potato Bowl
45g P
Dinner
Baked Salmon with Veggies
40g P
Snacks
Protein Smoothie
25g P
Daily Totals
Cal: 1750
P: 145g
C: 180g
F: 50g
Tuesday
Breakfast
Overnight Protein Oats
30g P
Lunch
Turkey & Quinoa Bowl
42g P
Dinner
Lean Beef Stir-Fry
48g P
Snacks
Greek Yogurt & Berries
20g P
Daily Totals
Cal: 1720
P: 140g
C: 175g
F: 48g
Wednesday
Breakfast
Protein Smoothie Bowl
28g P
Lunch
Chicken Fajita Bowls
44g P
Dinner
Grilled Chicken & Roasted Veggies
46g P
Snacks
Protein Cookie Dough Bites
16g P
Daily Totals
Cal: 1740
P: 134g
C: 170g
F: 52g
Thursday
Breakfast
Egg White & Veggie Scramble
32g P
Lunch
Tuna Salad Stuffed Avocado
38g P
Dinner
Shrimp Zoodles
40g P
Snacks
Cottage Cheese & Fruit
28g P
Daily Totals
Cal: 1730
P: 138g
C: 165g
F: 54g
Friday
Breakfast
High Protein Pancakes
35g P
Lunch
Chicken & Sweet Potato Bowl
45g P
Dinner
Baked Cod with Asparagus
42g P
Snacks
Protein Energy Balls
12g P
Daily Totals
Cal: 1750
P: 134g
C: 178g
F: 50g
Saturday
Breakfast
Protein Smoothie Bowl
28g P
Lunch
Asian-Inspired Lettuce Wraps
40g P
Dinner
Grilled Steak & Sweet Potato
50g P
Snacks
Apple with Almond Butter
8g P
Daily Totals
Cal: 1800
P: 126g
C: 185g
F: 58g
Sunday
Breakfast
Overnight Protein Oats
30g P
Lunch
Turkey & Quinoa Bowl
42g P
Dinner
Baked Salmon with Veggies
40g P
Snacks
Protein Chocolate Mousse
20g P
Daily Totals
Cal: 1740
P: 132g
C: 172g
F: 52g
Weekly Grocery List
Everything you need for the week
Want this meal plan with full recipes and shopping list?
Love What You See?
These are just a sample of the workouts and recipes my clients get every week. Imagine having a fully personalized program designed for YOUR goals, YOUR equipment, and YOUR dietary preferences.
What You Get as a Client:
Custom Workouts
Progressive programs that evolve with you
Personalized Meal Plans
Tailored to your macros and preferences
Progress Tracking
Watch your transformation unfold
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