MSP Fitness and Nutrition

01/07/2026

🔥 WORKOUT WEDNESDAY — 4-Move Core Blast

Quick. Tight. Effective. Perfect for busy mid-week energy.

1️⃣ Plank – 45 seconds

Brace your core, squeeze glutes, no sinking hips.

2️⃣ Deadbug – 12 per side

Slow and steady — keep ribs pulled down.

3️⃣ Toe Touch Crunch – 15 reps

Lift through the core, not the neck. Reach high!

4️⃣ Russian Twists – 20 reps

Tap side to side, rotate through the torso, not the arms.

01/06/2026

Brown Rice Noodles

Plain rice noodles
Ginger pecans and cashews soya sauce
Chicken tomato sauce cheese noodles

These are simple easy recipes

I only use 50g of noodles to keep it light but it fills me up.

01/06/2026

Chicken spaghetti for lunch 🥪

4oz chicken
50g brown rice noodles
1/4 cup cheese
2 tbsp tomato sauce

01/06/2026

Keys for Transformation 🔑

1️⃣ Consistency over perfection
Small actions, done often, change everything. Miss a day? Cool. Don’t miss the habit.

2️⃣ Fuel before restriction
Eat to support your body, not punish it. Energy creates results — starvation just creates crankiness (and nobody wants that).

3️⃣ Strength first, scale second
Build muscle, confidence, and resilience. The scale will catch up… eventually. It’s dramatic like that.

4️⃣ Mindset is the multiplier
Talk to yourself like someone you’re responsible for helping — because you are.

5️⃣ Patience with urgency
Act daily, trust the process, and stop checking progress like it’s a microwave. This is a slow cooker season.

Transformation isn’t one big moment.
It’s a hundred quiet choices stacked together.

01/05/2026

Day 2 of brown rice noodles this time I added nuts and peppers healthy and filling.

01/05/2026

Motivation Monday 💪

You don’t need a perfect week.
You just need today.

Show up. Move your body. Make one choice your future self will quietly thank you for.
Consistency beats intensity every single time — and yes, even on Mondays 😏

✨ Start where you are.
✨ Do what you can.
✨ Keep going.

If you want this week to feel different, do one thing different today.

01/05/2026

Brown Rice Noodles with ginger cinnamon soya sauce

01/04/2026

01/04/2026

I hope you have an excellent weekend

01/03/2026

Happy Saturday everyone

01/02/2026

💜 EDMONTON-ONLY PRIVATE TRAINING 💜

If you’re tired of crowded gyms, cookie-cutter programs, and guessing what to eat… this is for you.

At MSP Fitness & Nutrition, I offer private gym + pool personal training paired with real nutrition coaching — all in a supportive, judgment-free environment right here in West Edmonton.

This is not a big-box gym.
This is not group chaos.
This is personal, private, and customized.

✨ What makes this different:
✔ Private gym + pool sessions (Edmonton only)
✔ Low-impact, joint-friendly options
✔ Ideal for women 35+, beginners, injuries, or returning to fitness
✔ Strength training + pool conditioning
✔ Nutrition counselling included — no fads, no extremes
✔ Calm, supportive space where you’re never rushed or watched

💪 Personal Training — $40 per session

📍 West Edmonton
🌐 www.msp-fitness-and-nutrition.ca
📞 780-932-7830

Spots are limited because sessions are 1-on-1 and private.
Message me if you want training that actually fits your life — and your body 💬💜