Golden Grit Coaching

08/02/2021

Sit-ups won't give you a strong core!!
If you are trying to build a strong and sexy core, you should be doing more static holds, marches, and compound movements!
It's important to train more than just the superficial abs. You can do all the sit-ups that you want, but if you don't also focus on training the deeper ab muscles like the internal obliques, the erector spinae, and transverse abdominals, you'll have a much harder time building a strong core!
Movements like:
Planks, hollow holds, weighted holds while marching in place, deadlifts, squats, and overhead presses will all help to engage every muscle in your core and build more visible muscle definition while also strengthening the muscles around your spine (which could potentially help relieve low back pain)
If you’re a woman who is sick of not feeling like a TOTAL BADASS every time you look in the mirror, DM me “rock hard abs'' and I'll help you transform into a badass with a good ass 😉!

07/02/2021

Going to any cook-outs this weekend? Here are a few tips to help you navigate the pot-luck table and still stay on track:

1️⃣ Prioritize protein and low-calorie foods: Protein will help you feel fuller longer and low-calorie foods like (most) vegetables will allow you to eat a larger amount without too many calories. Eating a lot of sugary and salty snack foods won’t fill you up and will only make you crave more of the same, so reach for a burger, grilled chicken or veggie kabob before you reach for a bag of chips and some pasta salad.
2️⃣ Eat off of a plate: It’s really easy to make multiple trips to the table and snack on a few things here and there, but that can very easily lead to overeating! Instead, fill a plate with the foods you want, that way you know exactly how much you are eating
3️⃣ Allow yourself to enjoy some “fun foods”: It would be a sin to say to stay away from the dessert table! If you only get to have nanna’s famous apple pie once a year, then have some and enjoy it! It’s all about balance here friends, but one day “off” isn’t going to ruin your progress.
4️⃣Stay hydrated: excessive drinking undoubtedly ALWAYS leads to excessive eating. It can also be very easy to mistake thirst for hunger, so make sure to drink a glass of water after every alcoholic beverage you enjoy 😃🍻🍹
5️⃣Have fun and don’t worry about what other people say: Is Aunt Karen telling you to “live a little and have another one of her homemade cookies?” Kindly let her know that you had one and really enjoyed it, but you also have goals for yourself and do not need to overindulge to have a good time.
Comment below and tell me which of these tips was the most helpful for you! Happy 4th everyone - be safe and have fun! ❤️🤍💙

06/27/2021

I know how you feel
You’ve been in a great relationship for years now and things are amazing!
BUT
You feel like you woke up one day and 💥 BAM 💥
none of your clothes fit anymore and you hate what you see in the mirror…..
So now you’re doing endless cardio and restricting yourself from eating all of your favorite things…. (that you eventually eat anyway when you just can’t take it anymore)…..
💥You’re miserable
💥You’re uncomfortable
💥And you’re hungry
If this is you, I feel for you girl…. Because this was me too!
If you’re ready to lose the “love chub” without restricting yourself and without doing hours of boring cardio every day, I can help!
I’ll show you how to lose the weight, keep it off, and build beautiful lean muscle that will make you look and feel even better than before!
Don’t stay stuck! Don’t continue to look in the mirror and hate what you see.
Comment a “💥” and Ill send you the link for my waitlist. This way you will be the first to know when my BRAND NEW program is open for enrollment.
I’ve been doing so much work on the back end to bring YOU the best possible program and give you the fool proof way to reach your wellness goals.
I’m so excited to launch this program, but I’ll only be taking on a very select few women, so don’t forget to get on my waitlist if you’re ready to change your life!

06/25/2021

Are you happy?

What is the best compliment you have ever received?
Earlier this week someone told me: “you look so happy!” and I think it’s one of the best compliments I’ve ever received …. because that’s what we’re all striving for right?!? To be happy?😌
What will bring you true happiness in your life?:
More confidence?
Food freedom?
The ability to run and play with your kids without getting tired?
Whats the biggest obstacle to achieving that happiness?:
Stress at work?
Overwhelm at the gym or with your nutrition?
No support system?
Well, I can help you overcome all of those things and more!! So what are you waiting for? Don’t you want to look and FEEL happier?
DM me “💛💛💛” if you want more information about working with me!

06/25/2021

What is the best compliment you have ever received?
Earlier this week someone told me: “you look so happy!” and I think it’s one of the best compliments I’ve ever received …. because that’s what we’re all striving for right?!? To be happy?😌
What will bring you true happiness in your life?:
More confidence?
Food freedom?
The ability to run and play with your kids without getting tired?
Whats the biggest obstacle to achieving that happiness?:
Stress at work?
Overwhelm at the gym or with your nutrition?
No support system?
Well, I can help you overcome all of those things and more!! So what are you waiting for? Don’t you want to look and FEEL happier?
DM me “💛💛💛” if you want more information about working with me!

06/23/2021

I don't have time to prep....
Now try flipping that statement to: "Meal prep is not a priority".... Feels a little different, right?
Prepping doesn't have to be an all day ordeal! I wake up 30 mins earlier than needed on the days that I go into the gym early. During this extra time I: hard boil 2 eggs (in my dash egg maker - it's so dang easy), measure out 4oz of almond milk and 80-100g strawberries, grab a packet of oatmeal and make my coffee and I'm set for the morning. I also bulk prep food over the weekends- it's too tedious to build out every single meal for the week, so I just make a ton of rice (or other carb source) and 1-2 proteins (this week was chicken breast and ground beef) and pull from it throughout the week as needed.
Don't over complicate your eating; it's really as simple as you want it to be.

01/17/2020

Every diet works for someone, but that does not mean that one diet will work for everyone. When choosing a diet, the ultimate goal is for it to turn into a lifestyle; so, if a way of eating simply doesn’t make sense for you, don’t do it. There are SO MANY diets floating around: intermittent fasting, keto, macros, low carb, low fat, DASH, Mediterranean, carb cycling, etc… and there are EVEN MORE people floating around the internet who are ready to preach that their diet is the end all be all of diets. Whichever one you choose, make sure it can evoke positive and lasting change. If it seems temporary or too difficult to maintain, it probably isn’t the right choice for you.

· If you love carbs and feel like you function better when you include them in your diet, don’t go low carb.

· If you don’t enjoy breakfast and rarely eat until the afternoon, then intermittent fasting may be a good option for you; however, if that morning meal is your favorite one of the day… it probably isn’t.

Before you start something new, ask yourself “what happens when I stop?” If the answer includes gaining all your weight back or reverting to bad habits and having to start all over again… choose a different option. If your answer includes: this way of eating is something I can sustain for the rest of my life or this way of eating allows me to be flexible without moving backward… then BINGO, you’ve found a good option for you!

If you have any questions about different diets, or what to learn more about flexible eating. DM me today and let’s talk about how you can reach your goals!

01/16/2020

Today's workouts were:
8 min EMOM
Power sn**ch
Overhead squat
Hang squat sn**ch complex

3 rounds - each round is a 4 min AMRAP
20 double unders
6 alternating single arm thruster
4 alternating single arm squat sn**ch

Finished off the day with a 1 mile run to test out the ankle... It didn't feel great, but definitely felt better than it used to. I'm hopeful that it will continue to get easier to get running again

01/11/2020

Fitness is more fun with friends!

So, get up, find a buddy, and get moving today!

01/10/2020

If you want to get “toned,” you should be lifting weights

You can do all the cardio you want and lose as much weight as you can, but if you don’t have any muscle underneath that fat, you won’t achieve the “toned” look that we all strive for.

Resistance training is key to sculpting lean muscle, but it also helps to fight against osteoporosis by preserving bone density and many lifts improve your core stability and balance

ALSO! The more muscle you have on your body, the faster your metabolism will be and the more fat you will burn all day long! WHICH MEANS… you will be able to eat more food (and who doesn’t want that?!?)

So, don’t be afraid to pick up a barbell, it won’t make you look “bulky” or “manly,” it’ll make you look sexy and strong and toned!!

If you’re looking for help in the gym, I offer personal training through CrossFit Catonsville and online programming through my website. DM me and let’s talk about your fitness goals!

01/09/2020

Active rest day today at

Was in a weird headspace today and since I didn't get a workout in, I made sure to get moving in some way. Did you get in a workout today? What was it?