Tee-Oh Training

01/31/2025

swipe for a super simplified plan to begin // restart your fitness journey ➡️

been getting lots of questions about the best way to just start // restart on your fitness journey after babies. If you feel stuck, overwhelmed, or like you’re losing yourself a bit after babies, try implementing even one or two of these things.

Really dial in on just 1 or 2 and build as you go + remember something is always better than nothing so be proud of the things you accomplish each + every day and you’ll go so far 🫶🏼🫶🏼🫶🏼

mom-specific training + meal plans available through my app 📱

11/15/2024

vacay files 🏰✨🫶🏼

10/31/2024

Here’s how adjusting protein intake could change your body:

→ hitting your ideal protein intake can help boost metabolism and the number of calories you burn in a day, curb hunger and help build lean muscle mass

☝🏼A good rule of thumb: have some sort of protein with every single meal you eat (at least 0.5 grams of protein for every pound of body weight you have if you want to get more technical)

Easy go-to’s in our house:
•eggs
•jerky
•Greek yogurt
•cranked energy bars
•protein powder
•natural peanut butter
•nuts

What am I missing from this list? What is a go-to for your fam?

10/27/2024

lately 📷🍁🫶🏼

•soaking up the last of the beautiful fall weather
•nutrition dialling in = feeling strong + shreddy
•building out something new, new that got me to ☝🏼- stay tuned for one last fall challenge 👀
•Halloween festivities
•and finally getting to live out my hockey mom dreams 🏒🥹

09/20/2024

Who is going to benefit from our programs? 👇🏼

YOU 💃🏻 if:

•you are hoping to be // are pregnant and want to safely continue movement during pregnancy and best set your body up for labour/delivery and the transition into your strongest self postpartum

•you are postpartum and dealing with unwanted symptoms like leaky bladder, ‘heavy’ pelvis or any pain in the pelvic region, ab separation (‘mom pooch’) or weak core, low back pain or other symptoms acquired during pregnancy / childbirth 💥 FYI: these are not just a product of having babies, are not normal and CAN be fixed

•you are a mom with low energy, low confidence and feel you need something to help you find the ‘you’ after babies and build yourself up into a person that feels good in everything you do

•you are a mom who does workout but feel you’re in a plateau or ‘stuck in a rut’ and want to finally see real results for your hard work

•you are someone who wants to feel more confident, strong, happy and healthy in your everyday life 🫶🏼

Have questions about which program is best for you or where you should start on your journey? Our DMs are always open and we’d love to help!

We know you’re a busy mom who is forever just trying to do it all, and do it well - so we’ve made every aspect of our programming as effective and efficient as possible, so all you have to do is show up 🫶🏼

Start today with a 7-day free trial - all program details at the link in our bio

09/18/2024

07/03/2024

Wanna know what’s cooler than making a hundred meals a day that nobody eats and then resorting to junk?

Hitting everything you and your kids need in delishhhh snacks because we all know kids are a big fat yes on snacks 100% of the time (and tbh so am I 🙃)

1️⃣ greek yogurt parfait [15 G protein | 22 G carbs | 7 G fats]
2️⃣ fruit w/ yogurt + PB dip [20 G protein | 30 G carbs | 15 G fats]
3️⃣ charcuterie board [~30 G protein | 45 G carbs | 20 G fats]
4️⃣ homemade energy bar slice [10 G protein | 20 G carbs | 9 G fats]

The best part? You can keep chasing goals, feeling good and don’t have to sweat if your kids go heavy on the snacks and light on the meals.

If you want weekly meal plans, recipes + meal prep tips to take the guesswork out of nutrition, Summer Strong 2.0 is going to change your life 😅 comment SS2.0 to grab a special discount code + jump in.

06/04/2024

Three things we learned from this Spartan:

1: if you give your kids the opportunity to try new / hard things, they might just completely blow you out of the water with how well they handle it

2: the best way to teach your kids that they are capable of doing hard things is to do hard things with them

3: the most important thing to take on a 22 hr road trip with two kids under 5 is their grandparents

There is absolutely nothing I love more than seeing and trying new things with this crew & as I’ve said a hundred times before ‘take the trip, make the memories - you’ll never regret experiences had with the people you love’.

05/03/2024

our version of March madness - spending 14 hrs on a plane with two under 5 to come home to colder weather than when we left 🙃🫠

To summarize march:
•took the plunge on our dream vacation and made the absolute most of our time there
•I came home feeling wildly refreshed/energized/just all around good in all aspects of my health
•spent the last half of March/first half of April battling illness + injuries which took a huge toll on the physical/mental/all around good health I’d just built up 😑
•was reminded that our journey to being our best self isn’t linear and there will be peaks and valleys - I had to dig deep more than ever to stick to the habits I could to keep me feeling just ok, far from good but I’m thankful I did
•I did feel so, so good while we were in Aus that I had a bit of hard time when we got home not having pity-parties for myself that we were back in the cold - but received gratitude OFTEN to remind myself that our life is pretty friggin good no matter where we are located

Moral of the month: do what you can to make every single day a good one, whether you’re on a beach in Aus or in a March snowstorm at home ☀️❄️

(& yes I’m aware I’m a month behind on the monthly recap)

01/25/2024

Dreaming of bikini weather ☀️👙🏖️🍑

Things I’m currently training for:

• Spartan race this spring
• to be able to do my job well
• to show my daughters what a healthy lifestyle looks
• to feel good in whatever I wear whether it’s gym clothes or teeny bikinis

Winter training = spring + summer benefits. We’re already in training for the days/weeks/months to come so that when spring hits we’re already well on our way to feeling goooood 😎✌🏼

We’re in the middle of one of my fav training programs as of late, Fit AF, and let me tell you, when it’s done we will be just that. Fit. A. F 👊🏼

It’s not too late to jump on the train - your 6-week-from-now-self will thank you 😉

01/19/2024

Holiday mems ❄️🏒🛷🎄❤️

Setting my 2024 focus on:

✨being more intentional with my time (I love what I do/being a mom + wife/my friends + families/my hobbies, etc and I want to be ok with doing each of those things without worrying about all the other ‘to do’s)

✨spending more time doing things I love - playing sports, hiking, travelling, reading

✨leaning into who I am - like wearing loungewear 99% of the time without feeling like I’m not trendy enough 😜

✨loving hard on my people

What is something you want to really focus on in 2 0 2 4 ? 🫶🏼

01/09/2024

Confidence doesn’t come from being a smaller size.

It comes as a result of showing up for yourself day after day - leading to progress, positive changes and hitting milestones.

It comes from sticking to something you say you are going to do, even on days you maybe don’t want to.

Proud of the girl on the left for saying ‘yes’ to a healthier & happier lifestyle all those years ago ⏩️ proud of the girl on the right for continuing to show up and build confidence day in and day out 🫶🏼🫶🏼🫶🏼

2024 can be your year, all you have to do is start.