Personal Training Yoga Steveston

03/13/2026

March News!

Hello My Fitness Friends, And just like that, spring is already here! I’m excited.

03/11/2026

CHOICES I MAKE WHEN EATING OUT 9 WEEKS AWAY FROM COMPETITION

I often see clients doing very well… and then gaining the weight back after eating out because they make choices that don’t support their goals.

Here is a personal example.

My adult son was visiting from abroad for 10 days. During that time we also had two family events.

At the same time, I am 9 weeks out from my bikini bodybuilding competition and need to lose some body fat to be lean enough on stage.

So what did I do?

I still went out and enjoyed the time with everyone.

But I made simple choices that support my goal.

I drank water, tea, and coffee.

When ordering food, I chose lean proteins and vegetables.

When hosting at home, I made fruit salad so I had something sweet while others were having cake.

Life will never be perfect for losing weight. There will always be birthdays, dinners out, travel, family events.

But progress doesn’t require perfection.

It requires consistency.

It’s not all or nothing.
It’s about doing the best you can, over and over again.

What is one small choice you usually make when eating out that helps you stay on track?

02/27/2026

I am very proud of my client, busy professional and mom of middle school aged kids.

We work together for 5 months lifting weights twice a week and 4 months since we started working on nutrition and added some daily walks.

This hardworking client lost more than 10 lbs, inches from her body, got strong and built muscle, as well as changed her body composition.

And she is not stopping there. She is going strong!

I am so proud of her! 💪

Thinking about your own transformation? Send me DM and let’s chat.

I only can take limited number of clients.

02/25/2026

My nutrition coaching clients often ask me, “But what do I actually eat when you say increase your protein? I don’t have time to cook.”

Fair.

Here’s a real example from my prep. Took five minutes.

I heated a pan with 1 teaspoon olive oil.
Added raw shrimp (didn’t count them).
Poured egg whites right over the shrimp.
Sprinkled about 1 tablespoon grated Parmesan on top (60 calories per 2 tbsp, so about 30 calories for what I used).
Covered with a lid. Cooked in about five minutes.

At the same time, I poured already boiled water over my edamame and let them sit for one minute. That’s it.

Added one rice cake on the side for crunch (12.5 calories).

Done.

Approximate nutrition:

Edamame
100 calories

Egg whites
150 calories

Shrimp
90 calories

Parmesan
30 calories

Olive oil (1 tsp)
40 calories

Rice cake
12.5 calories

Total: about 420–425 calories

Protein: roughly 60!
Carbs: around 18–22 grams
Fat: about 11–13 grams

Very high protein. Controlled calories. Keeps me full for at least three hours.

Prep time: five minutes.
Portable: yes. Put it in a container. Microwave later. Or I would eat it cold if I had to.

Try building your next meal around protein first and keep it simple like this.

If you do it consistently, you’ll watch your cravings subside and your body composition changes 💪.

02/25/2026

Two exercises for your back and shoulders that help build a nice V-taper and improve posture.

1. Cable reverse flies for rear delts.

Sit on a bench and turn it around so the back of the bench is in front of you. Place your chest against the back support.

Grab the cables crossed — right hand takes the left cable, left hand takes the right cable.

Start with your hands in line with your head.

Pull the cables out to the sides, finishing just below shoulder level.

Keep the weight moderate. Focus on control, not momentum.

12 reps.
3–4 sets.
Once or twice per week.

2. Wide-grip lat pulldown.

Sit tall at the cable machine.

Use a wide grip.

Pull the bar down toward your upper chest.

Control it on the way up.

12 reps.
4 sets.
Twice per week.

Any questions? Let me know in the comments 😊

02/21/2026

My client is a busy professional and mom. She still shows up on Saturdays at 7:45 a.m. to work on her goals.

This is what I love about training in a private boutique gym. Quiet. Focused. No crowds. No waiting for equipment. Just intentional work and personal attention.

If you’ve been thinking about training in a more private setting instead of a big, loud gym, drop me a message.

The time slots are limited.

02/15/2026

Welcome to my kitchen. Here’s what I eat as a natural 👙bodybuilder 12 weeks out from the competition.

02/14/2026

Happy Valentines to all my friends! 💝

02/12/2026

12 and a half weeks out — this is what I’m eating.

The salmon bowl was my meal out. Yes, I still eat out once a week. It’s easy to choose protein and vegetables from almost any menu. This time I picked grilled salmon with veggies.

At home, since I’m busy too and don’t have time to spend hours in the kitchen, my meals are very simple. With my protein, I either have a raw salad or steamed vegetables.

In this example, I had zucchini and broccoli. I steam them in the Instant Pot for one minute. That’s it. I usually do this once a day, and it lasts me for a few meals.

I always have protein ready and cook it in batches. Right now, I’ve added some chicken back into my otherwise pescatarian diet because I need higher protein during prep. You can bake it, air fry it, or stir-fry it with minimal oil. Cook enough for a few days and keep it in the fridge. This way, you’ll never run out of protein.

I keep it simple and focus my energy on what I’m doing in the gym.

Need a plan to lose weight and build muscle? Comment “plan” below. ⬇️

02/09/2026

Hello February!

Hello My Fitness Friends, Happy February! At the beginning of the year, I spent some time in Huatulco, Mexico to recharge and reset. I’m now back to doing what I love with fresh energy.

02/07/2026

How to lose belly fat

01/29/2026

I am sharing three short demos of my client’s Veronica training to highlight an important part of training for longevity: agility + cardio intervals + plyometrics.

Why is it matter, especially as we age?

Agility exercises will keep you young and prevent age related injuries.

Plyometric-style intervals, according to current research, impact work like jumping is one of the most effective ways to help protect bone density and reduce the risk of osteoporosis (for women and men).

Cardio intervals are amazing not only for weight management, but most importantly for healthy heart and brain function.

Thank you Veronica for allowing me to capture your hard work 🙌