Take Up Space Strength Training

Take Up Space Strength Training I’m an anti-diet fat loss and strength coach that helps my clients stop crash dieting and start lifting weights so they can see results and get confident

06/03/2026

It’s time to stand TF up ladies‼️

The time to get strong is NOW.

Independence, confidence, and empowerment is on the other side 💪

Ready to get in the weight room? DM me confidence to learn more about how my sustainably snatched and swole program can get you your strongest and most confident bod! 2 spots left for June!

1. In week 1 I teach you what your body’s specific needs are before we even come up with a plan. Calories, protein, carb...
05/31/2026

1. In week 1 I teach you what your body’s specific needs are before we even come up with a plan. Calories, protein, carbs, fats - all based on your height, weight, age, activity level, and diet history. I also give you a minimum amount of calories you need per day instead of a calorie limit to further enforce the mindset shift we need to be FUELING our bodies.

2. Then I have you start tracking. We see what we’re hitting without even necessarily trying. This brings awareness to your current habits and portion sizes. In week 2 we start to make small tweaks to what you’re already doing. We don’t need to do a huge overhaul - that’s a recipe for burn out.

3. Week 3 and beyond I help you learn how to plan ahead for social outings, date nights, and give you the knowledge you need to make your own informed decisions on what you consume.

Knowledge and strategy is power and gets rid of the guilt or spirals that cause you to quit.

For example: I know a carb heavy meal like these nachos was going to make me bloated afterwards since carbs cause water retention. Knowing this - when I feel the bloat I don’t freak out. I know that water retention will go back down tomorrow. And I can keep showing up instead of having a f**k it mentality.

Also because I don’t restrict carbs from my diet I don’t feel the need to finish this entire plate of nachos. I have the ability to stop when I’m satisfied 😊🙂‍↕️

4. We continue to meet weekly to give you the support you need on this journey! I’ve helped clients conquer emotional eating, see blind spots, and get them out of plateaus. You aren’t alone on this journey 💪

Carbs don’t make you fat, alcohol doesn’t make you fat. Consistently being in a calorie surplus does.

Move your body, lift weights in a progressive overload manner to build muscle, and learn your body’s needs for food.

There’s no way around this if you want to see results and keep them. Sooner you start - sooner you start learning - sooner you start seeing results and feeling better!

Tired of doing this on your own? DM me - 2 spots for a June start for my 6 month Sustainably Snatched coaching program are open NOW.

Save this to come back to later!If building muscle is a goal for you then getting adequate protein each day is a non-neg...
05/27/2026

Save this to come back to later!

If building muscle is a goal for you then getting adequate protein each day is a non-negotiable.

Why should women care about building muscle?

👉 muscle supports your metabolism 🔥
👉 muscle = more strength
👉 more strength = more independence as we age
👉 more independence = higher quality of life
👉 and muscle is what gives you that sexy muscle tone that we all want but tbh that’s just the icing on the cake

The most common question I get is “how do I hit my protein goals it feels impossible” and I think most women overthink it!

We’ve also been taught to eat as little as possible. Low calorie low calorie low calorie ❌

It’s time to break up with eating like a rabbit and eat like a grown ass woman 💪

Was this helpful? Still have questions?

Let me know in the comments 👇

05/26/2026

If you want to build muscle - don’t just cross your fingers and hope it happens. start tracking protein to ensure your efforts are being put to good use 🙌

If you’re 150 lbs you would take that number and multiply it by .75 which is 112-113 g of protein per day.

If you are overweight but not sure what a healthy “ideal” bodyweight is - Go to Tdeecalculator.com and use their recommendation as a starting point 😊

It is safe to go over this .75 number! And especially for women going through menopause or have already gone through the menopausal transition I usually recommend getting higher because as we age out body’s ability to absorb and use protein decreases 😔 so moral of the story - don’t be afraid of a high protein diet!

Does this number feel like not enough or an impossible number to hit? If you feel the later stay tuned for a post tomorrow that will show you how to hit your protein numbers with ease 💪

I ate Chinese, drank wine, and had cookies for dessert last night. It was delicious 😍And let me be the trainer to be rea...
05/23/2026

I ate Chinese, drank wine, and had cookies for dessert last night. It was delicious 😍

And let me be the trainer to be real and say it 👇

FOOD TASTES GOOD! And sometimes I eat past my hunger cues and past my maintenance calories!

It’s when you use eating past your calorie goal as an excuse to KEEP doing it that’s the issue.

It’s when it’s everyyyyy weekend or multiple times a week 🫣👀 that’s causing you to not see progress towards fat loss.

And then once you’re ready to “lock in” you overly restrict. And what does that restriction do over time? Cause you to binge again 😭

It’s frustrating!! I know because I used to be stuck in it to 😔 but it doesn’t need to be this way!

If this sounds like you and you want to get out of this cycle so you can start seeing results AND have a positive relationship with food I’m now accepting 2 clients for a June start - apply through the link in my bio or DM me 💪

05/22/2026

Hello?!?! 🤯

And to think I wasn’t going to work out today 😂

Want to know what exercises I did to get here? Comment below and I’ll make a post about it!

05/21/2026

“I don’t have time for my workouts”

First of all - is that actually true? Or do you just not know how to be efficient in the gym? Because if I looked at your screen time…👀❤️😖

Ok so now that we’ve established that we have at least 20-30 min to give towards workouts 2-3x/week - short and spread out across the week is just as effective as fewer longer sessions.

You may want to try this strategy if you’re constantly procrastinating your workouts and pushing them off to the end of the week

or if you’re saying you’ll do them at the end of the week and then the end of the week comes and you’re still not getting them done 😬

Love you. We’re all busy. We make time for what’s important. Choose your hard ❤️

You got this!

Getting stronger as a form of resistance 💪Allowing ourselves to eat and FUEL our bodies as a form of resistance 💪F*ck th...
05/20/2026

Getting stronger as a form of resistance 💪

Allowing ourselves to eat and FUEL our bodies as a form of resistance 💪

F*ck these outdated standards 👏

Drop a comment if you agree! ❤️💪

05/19/2026

Music is powerful and if leveraged correctly can make a class feel and be epic!

Don’t be afraid to play with word play. Be cringe! Be corny! Idc!!! The people yearn to feel! Give them the chance to ❤️💪🚴‍♀️

If you’re in the burbs and would like to try out a class dm me for a complimentary guest pass 😊

Songs mentioned:

Deep clear water by and
Holdin’ on by and

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Chicago, IL

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