Build Your Fit

04/13/2025

12/03/2024

Congrats to the winner of the 9 week online training challenge! 👏🏼This challenge included 4 days of online training as well as a strict macro plan.

Lia’s dedication and consistency was impressive especially going through law school…she didn’t let anything get in her way!

She crushed it these past 9 weeks! Great job Lia 🥳

03/05/2024

Protein yogurt bark 😋 Such a yummy snack!

Ingredients:
•2, 5.3oz containers of Greek nonfat yogurt (I used raspberry)
•1 tsp maple almond butter
•1 scoop vanilla ice cream protein powder
•1 tsp water
•1/4 cup frozen or fresh blueberries
•1/4 cup frozen or fresh pomegranate
•1/2 of a Hershey’s chocolate bar

Directions:
•Mix yogurt, water & protein in a bowl
•Spread the mixture on parchment paper on a baking sheet in an even layer
•Add toppings
•Freeze overnight

I cut it into 8 pieces!

Macros for 1 piece of bark:
67 cals
7g protein
8g carbs
1g fat

03/01/2024

Mitch’s incredible progress so far 🙌🏼 we’re not done yet but I couldn’t wait to share!

Mitch has been online training with me since April of last year- we started out in a calorie deficit to lose some fat mass and eventually started bulking.

He started out at
•204lbs
•20% body fat (men should sit between 10-20%)
•41lbs of fat mass
•92lbs of muscle mass

Currently, after bulking, he’s sitting at
•209lbs
•11% body fat
•24lbs of fat mass
•105lbs of muscle mass

It’s very obvious that Mitch has been incredibly consistent in not only his online training program but his macro plan as well. I am extremely proud of his hard work and can’t wait to see how the summer shred goes 💪🏼

12/05/2023

Let’s talk about some ways to stay on track⬇️

•Start by creating goals for yourself. Start out with small ones to check off each week/month, even something as simple as tracking your meals everyday or getting to the gym 3x a week. Any little goal you can check off will help you feel so much more accomplished and keep you on track.

•I can’t stress this one enough‼️Track your calories!!! Don’t wait until the end of the day to track your intake- if you’ve already exceeded your macros, there’s nothing you’ll be able to do about it at that point. Plan out your meals ahead of time, and/or track as you go. It’s tedious but it makes all the difference. If you’re trying to lose and you’re not in a deficit, or if you’re trying to gain and you’re not in a surplus, you’re not really gonna go anywhere 🤷🏽‍♀️ Your diet is everything!

•Keep your protein intake high. You should aim for at the minimum 1g of protein per 1lb of lean body mass or 1g per 1lb of body weight. When it comes to building muscle, if you’re not fueling your body properly your progress is going to be a hell of a lot slower compared to someone who’s on top of their game.

•Recovery is just as important as training. Give your body rest when it’s asking for it. Get at least 8 hours of sleep every night and be careful not to overtrain.

•Aim for a gallon of water each day. When you’re not getting enough, your metabolism slows down. Cut out the soda and steer clear of other high sugar drinks.

•Hold yourself accountable. If you’re putting in little effort, expect little results. Start by taking steps one at a time and gradually add on as you go so you don’t get overwhelmed.

Message me to get started on your own life changing results 💪🏼

12/02/2023

It’s only been 3 months so far and her progress was too good not to share! She came to me wanting to build some muscle mass- she is currently up 5lbs!!! She is training 3x a week and doing a great job of staying on top of her macro plan.

Amazing progress in such a short amount of time, I’m excited to see the continual gains in the next few months!💪🏼 Great job!

11/17/2023

If you are finally ready to transform your life but don’t know where to start or feel like nothing is working for you, let me help! I am taking a couple new in-person clients early to mid afternoons Monday-Friday.

Experience how it feels to start training with purpose and learning how to properly maintain a healthy, balanced diet.

We will be training out of a brand new private facility located in East Rochester- no more crowded gyms and no gym membership fees. Any new client to commit by Sunday will receive 2 free sessions! Message me for more information.

08/03/2023

Unbelievable results from my wonderful 84 year old client, Joe! He set a goal to lose 20lbs since March and he already hit that 👏🏼

Joe has gained a great amount of strength, stability, and range of motion since he started. He’s always adding in extra reps and does a great job of challenging himself!

I am extremely proud and inspired by Joe. He amazes me every single week! Keep up the amazing work💪🏼

07/24/2023

New 10 week challenge for anyone to join- new and current clients! We will start the week of July 31st and end the week of October 2nd. You’ll have until Monday, July 31st to join!

Requirements:
•3x per week of in-person training
•1 day training on your own through my online training app
•Strict macro tracking & you must send me your intake summary at the end of each week
•Pre & post challenge InBody scan at

All training programming (including the 1 day on your own) and macro plans will be provided by me. The winner of the challenge will receive a 90 minute massage by ($170 value) and a $100 gift card to the athletic apparel shop of your choice!

The stakes are high and my schedule will fill up quickly, so schedule out your 3 weekly sessions as far in advance as you can. Message me to join! 💪🏼💪🏼

07/18/2023

10 reasons why you might not be losing weight ⬇️

1. If you’re not planning your meals ahead or waiting until the end of the day to track, you’re already setting yourself up for failure. Know what your next meal is and the macro contents so you know you’ll stay on track.

2. If you’re not getting enough water, you’re slowing your metabolism down.

3. The other 23 hours in the day count just as much as the 1 you’re spending in the gym. Don’t spend the rest of the day sitting down- every 30 minutes, get up and move for 3 minutes.

4. Do not follow the advice of random people who are not educated in this industry. Would you trust a random person who didn’t go to cosmetology school to give you a haircut or color? Or a person without a medical degree to diagnose you?

5. Cardio should not be your priority unless you’re training for something specific like a marathon. Prioritize resistance training whether you’re trying to lose, gain, or maintain.

6. If your total daily calories exceeds 35% from fat sources, this will slow your metabolism way down and prevent any fat loss.

7. Don’t drink your calories. Alcohol slows your metabolism, so moderation is super important.

8. Not getting enough sleep will negatively affect your muscle recovery and growth.

9. If your goal is to gain, lose, or maintain- you still need to keep a high protein diet. Not getting enough protein will keep you hungry. If you want to lose the fat and gain muscle, hit your protein goal.

10. You must fuel your body throughout the day. Starving yourself will only slow your metabolism since it won’t be working as hard. Don’t skip out on meals.