Math and Macros Personal Training, LLC

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🫶🏻 Helping Gen X & Millennial Women
💪🏻 Age strong, not small | Strength = Independence
🎙️ Co-host of Under the Barbell, Over the Bullsh!t Podcast
⬇️ FREE Protein Guide & Glute Workout Guide
https://linktr.ee/krispetronyfit

10/27/2025

⬇️3 & 4 DOWN HERE⬇️

👉🏻👉🏻 First, FOLLOW to keep learning more about making women strong and healthy!

These are things that I wish more women knew in their first year of strength training to save time and frustration.

1️⃣ There is no end date. This is a lifestyle that is going to carry you through the rest of your life.

Enjoy the increased strength, the improved health markers, the independence as you age, and so much more…cuz this is your life now.

2️⃣The last rep in your set should not just be “hard”.

It should be so hard that you are lifting it verrrrry slowly, you’re making funny faces, and there might even be some shaking.

If that’s not happening, add weight.

3️⃣Cardio and strength training should be done at different times.

💣 TRUTH BOMB: Jumping around with dumbbells at boot camp isn’t getting you stronger. It’s getting you tired.

Tired isn’t a sign of a good workout.
Tired isn’t hard to do.
Tired is just…tired.

Slow, controlled reps with heavy for you weight that you increase over time, and good form is what will get you stronger.

Sorry boot camp stans, but it’s not doing what you think it’s doing.

4️⃣Stop chasing the feeling of “sore”. Sore is not always an indication of a good workout.

👉🏻Sometimes it means you’re not hydrating properly
👉🏻or you’re not eating enough protein
👉🏻or your sleep/recovery is poor.
👉🏻maybe you’re magnesium deficient
👉🏻you pushed too hard
🤷🏼‍♀️Sometimes you had the best, most effective workout of your life and you don’t feel sore at all.

I’ve got more. I always have more. 😂

🫶🏻FOLLOW to keep learning about getting women strong and healthy.

10/27/2025

⬇️READ MORE⬇️

Many Gen X and older Millennial women notoriously struggle with their relationship with food.

We have had an extremely difficult time shedding the diet culture mentality and habits.

So much so that many of these habits have become normalized and are common things that you might hear women say.

Do any of these sound familiar to you?

👉🏻 “If you feel hungry, try drinking water first…you might just be thirsty”
👉🏻”I had a big lunch so I’m going to skip dinner.”
👉🏻Labeling food as “good” or “bad”
👉🏻”I’m going to have a cheat meal.”
👉🏻”Carbs are so bad.”

I could go on.

We can’t help what happened to us in our younger years but we are responsible for how we handle it now and doing something about it.

Pity parties and “woe is me” don’t cut it.

It sucks, I agree. I lived it too.

But, damnit, put in the work to live happier.

Sometimes we need professional help to get us past our past.

Not only is there no shame in the therapy game but I high five you for doing the work. That s**t is hard and you’re a badass.

Tell me in the comments: What other diet culture phrases do you remember from your childhood or teen years?

10/26/2025

You can hit your protein goals and keep your sanity, even at the drive-thru.

Most women miss their protein target not because they’re “bad” at nutrition, but because they grab whatever’s convenient.

Life is busy! I get it!

The fix? Learn how to make convenience work for you instead of against you.

I made it simple with my Protein Fast Food Guide - real orders from real restaurants that actually help you hit your goals.

💬 Comment FFG below and I’ll send it straight to your DMs.

Fuel smart. Stay strong.

10/25/2025

👇🏻Ohh boy

✨ Skipping dinner because you had a big lunch isn’t balance - it’s diet culture dressed up as discipline.

🥩 Your body doesn’t run on a daily scoreboard. It needs steady fuel to feel strong and function well.

💪 Instead of skipping, go smaller but balanced - add protein and fiber. You’ll sleep better, recover faster, and feel more in control.

💭 You don’t have to earn or make up for food!! You just have to feed yourself like someone you care about.

👉 Follow me for more that helps women build strength, confidence, and a healthy relationship with food.

10/25/2025

…but not anymore!

Strength is your independence as you age!

Muscle is going to carry you through into an active and full old age.

Skinny is going to carry you into the nursing home with osteoporosis and a broken hip.

I’ll always choose strong.

FOLLOW now if this message hits home with you!

10/24/2025

👇🏻Sound like you?👇🏻

If that’s your mental soundtrack every time you think about the gym, you’re not lazy. You’re overwhelmed.

Let’s fix that:

✅ Start with just 1-2 full body workouts a week and focus on big, basic lifts. These are compound movements- aka exercises that train multiple muscle groups at once. Think:

👉🏻Squats
👉🏻Deadlifts
👉🏻Pushes like bench/chest press
👉🏻Pulls like rows or lat pulldowns
👉🏻Overhead presses

Start with machines or dumbbells if barbells feel intimidating- those still build great strength!

✅ Go in with a plan. Know what exercises you’re doing, how many sets & reps, and what weight range to start with. Bonus: write it down or have it in an app. You’ll look more confident, not less.

✅ Put on your “I belong here” energy. Headphones in. Shoulders back. You don’t need to feel confident to act confident.

✅ Nobody’s judging you. Truly. The guy grunting by the dumbbells? He’s just trying not to fart mid-deadlift. We’re all just out here trying.

💥 You belong in the gym NOW. Not “after you lose weight.” Not “once you feel ready.” Now.

🙌 Follow for beginner-friendly strength coaching that actually empowers you

10/24/2025

⬇️This is what I mean⬇️

Follow for real talk on women’s strength & nutrition!

🥱 If you’re constantly battling cravings at night, your body isn’t broken…it’s just underfed.

🥩 When you skimp on protein, fiber, and calories during the day, your body doesn’t just let that slide.

It gets louder.
More hunger.
More cravings.
More “why can’t I stop eating at night?!”

🧠 It’s not about willpower. It’s about biology.

Your brain is supposed to drive you to eat when you haven’t had enough. That’s literally its job.

🥗 The fix? Front-load your day with real meals- think 25-35g of protein per meal, fiber from fruits, veggies, or whole grains, and stop trying to “save calories” for later.

💡 Want less nighttime cravings? Start eating like a grown woman, not like a sad bird with a lettuce leaf.

👊 Follow for science-backed tips that actually work

10/24/2025

The one at the end tho… 🤣

👉🏻👉🏻Share in the comments - what’s gotten easier for YOU since you started lifting??

I had so much fun asking some of my Girl Gang (my clients) what has gotten easier for them!

I love these women SO MUCH! 💙💙💙

I have the best job in the whole world.

Let us know what’s easier for you now that you’re strong!

10/23/2025

⬇️High protein check⬇️

Comment UPG and then check your messages to get my FREE Ultimate Protein Guide!

👉🏻 Ever seen “high protein” slapped on a label and wondered if it really is?

Here’s the High Protein Check I teach my clients 👇🏻

🥣 Add a zero to the protein grams.
📊 Compare that number to the calories.
✅ If it’s higher → it passes.
❌ If it’s lower → it’s not truly high protein.

Now let’s check this “high protein” Cinnamon Toast Cereal.

It’s got 11g protein and 110 calories.
Add a zero → 110 vs. 110 = ✅ It passes!

💡 Bonus tip: Use a higher-protein milk (like Fairlife) and that number climbs even higher!

So before you believe the label, do a quick check yourself.

Because smart women don’t just trust the marketing on the package, we shop smart!

👉🏻👉🏻 Comment UPG and then check your messages to get my FREE Ultimate Protein Guide - it shows dozens of high-protein products from multiple stores so you can stock up smart.

10/23/2025

Stay happy, friends.

These days it feels like it requires real effort to find happiness.

I’ve been making a conscious effort to acknowledge posts that make me smile, to tell people when they make me laugh, to just generally surround myself with more positivity.

Cuz honestly, my mental health depends on it.

If you see me out here just being dumb and happy, mind your own business.

FOLLOW if that sounds like you jam.

Let people have happiness…

It’s the only p***s that really matters. 🤣

⬇️MORE⬇️One of my life mottos has been “no regrets”.Following this motto has given me a life I never could have dreamed ...
02/14/2025

⬇️MORE⬇️

One of my life mottos has been “no regrets”.

Following this motto has given me a life I never could have dreamed of, living in 3 different states, changing careers at age 42, starting a business with no experience - and I wouldn’t change it for the world!

“No regrets” doesn’t only apply to experiences.

👉🏻“No regrets” includes making your body as strong and healthy as you can because you never know when you will hear the words “you have cancer” like I did.

You never know when the next car accident or fall is coming, when the illness will hit, when you will have to care for a sick or elderly family member.

When any of the things above happens unexpectedly, it is a complete blow to everything you thought you knew.

Do you know how you can take an enormous load off of future you?

💪🏼Get strong NOW.

Stop starving yourself to try and look like photoshopped models on magazines.

🚨The hard truth?

1. That magazine model lifts weights.
2. Your genetics aren’t the same as hers.
3. Photoshop isn’t real.
4. You have to feed muscle for it to grow.
5. Your lifestyle is complete different from hers.

👏🏻Stop trying to be someone else, and start being you.

A strong, capable, confident, healthy YOU.

You will never regret being strong. Ask me how I know.

➡️Comment the word GLUTE to get my glute workout guide and start getting strong today!

🚨HIGH PROTEIN CHECK🚨👉🏻SHARE this to help a friend!➡️I always like to give the reminder that not ALL of our food will pas...
02/11/2025

🚨HIGH PROTEIN CHECK🚨

👉🏻SHARE this to help a friend!

➡️I always like to give the reminder that not ALL of our food will pass the high protein check and that’s normal!

👏🏻My main focus is when marketing makes food seem high protein, but it’s not.

🙌🏻This is when “be aware and be educated” comes into play so that you don’t fall for tricky marketing.

👉🏻Just use this quick rule to VERY easily see if your product is *truly* high protein or if it’s a marketing gimmick.

🫶🏻FOLLOW if this was helpful so you can get more tips to get women strong and healthy!

Address

Las Vegas, NV

Opening Hours

Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 5pm
Saturday 8am - 3pm

Telephone

+17022414279

Website

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