The BodiShop

NASM Certified Personal Trainer with certifications in Nutrition, Supplementation, Wellness, and Postnatal Recovery.

I help others build a custom lifestyle that works with their DNA!

02/11/2026

🍎 Natural Energy vs. Caffeine

When we’re feeling tired, most of us reach for coffee or an energy drink, but did you know an apple can be just as effective without the crash?

Why apples work:
• Natural sugars provide fuel
• Fiber slows sugar absorption → steady energy
• Vitamins & antioxidants support metabolism
• No jitters, no spike, no crash

Why caffeine feels different:
• Stimulates your nervous system (not actual energy)
• Quick boost followed by a slump
• Can increase anxiety, heart rate, and dependency

An apple supports your body’s natural energy production instead of forcing it into overdrive. It’s a simple swap that can make a big difference in how you feel throughout the day.

👉 Try reaching for an apple and watch your bank account cry less ◡̈

01/25/2026

Women over 30: lifting weights is not optional — it’s protective 💪

After 30, we naturally lose muscle, bone density, and metabolic efficiency.
Weight training helps you:
• Build and maintain lean muscle
• Support hormones
• Increase bone density
• Improve insulin sensitivity
• Feel stronger in real life, not just the gym

Cardio is great. Walking is great.
But resistance training is what keeps you capable, confident, and resilient long-term.

Strong isn’t bulky.
Strong is prepared. 🖤

01/23/2026

Women’s Supplements:

Just because a product is labeled for women doesn’t mean it supports female physiology. Many popular supplements rely on very high caffeine, artificial sweeteners, dyes, and under-dosed proprietary blends that prioritize stimulation over support.

For women, this can show up as anxiety, poor sleep, hormone disruption, digestive issues, and burnout — especially when training hard or under stress. I understand Alani’s taste good, but that major shift for a couple of hours of energy isnt worth it!

Energy isn’t the same as health.
Support > stimulation.

01/23/2026

Creatine isn’t just for men women need to be paying attention 📣

Creatine is one of the most researched supplements in the world, and it offers huge benefits for women at every stage of life:

💪🏼Increases strength & power
💪🏼 Supports lean muscle (especially as we age)
💪🏼Improves workout performance & recovery
🧠Supports brain health & cognitive function
🦴May help support bone density

Common myths — busted:
😑 “It makes women bulky” (it doesn’t)
😒 “It’s a steroid” (it’s not)
🧐 “It’s bad for your kidneys” (false in healthy individuals)
🤩 “Only bodybuilders need it” (absolutely not)

How to take it:
3–5g daily. No loading phase. Drink water. That’s it.

Creatine isn’t a “gym bro” supplement — it’s a female performance, longevity, and brain-health tool!

01/13/2026

We are officially a couple of weeks into the new year and the questions are already flooding in:

𝐋𝐚𝐜𝐲! 𝐖𝐡𝐲 𝐚𝐦 𝐈 𝐠𝐚𝐢𝐧𝐢𝐧𝐠 𝐰𝐞𝐢𝐠𝐡𝐭 𝐰𝐡𝐞𝐧 𝐈'𝐦 𝐞𝐚𝐭𝐢𝐧𝐠 𝐥𝐞𝐬𝐬 𝐚𝐧𝐝 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠!?
There are so many reasons this can happen so don’t freak!

1. Water retention from lifting
When you start (or restart) weight training, your muscles get tiny micro-tears. That’s good — that’s how they grow — but your body sends water to repair them.
➡️ That water can easily add 1–5 lbs on the scale.
➡️ It’s not fat. It’s inflammation + healing.
This is by far the most common reason. GIVE YOURSELF GRACE AND DO NOT PANIC 🙏

2. Glycogen + water
If you’re eating more consistently (especially carbs), your muscles store glycogen for fuel.
For every 1 gram of glycogen, your body holds about 3–4 grams of water.
• More training fuel = fuller muscles
• Fuller muscles = more water weight
Again: not fat.

3. Stress hormones
New routines = physical stress.
Your body may increase cortisol, which makes you hold onto water temporarily. Sleep changes, soreness, DOMS, even excitement can play into this.

4. Food volume & digestion
If you’re eating more whole foods (fiber, protein, veggies):
• More food sitting in your system
• Slower digestion
• Temporary scale bump
Totally boring, totally normal.

5. A week or two is way too short
Fat loss happens slowly and quietly.
Scales move loudly and randomly.
In one week:
• Fat loss might be ~0.25–1 lb
• Water weight can swing 5+ lbs
Guess which one wins the scale fight? 🤣

Here Is the bigger picture:
• Are you hitting your calories consistently?
• Are you getting stronger in the gym?
• How do your clothes feel?
• Waist/hip measurements (weekly, same time of day)

When should you actually worry and ask questions?
If after 3–4 consistent weeks:
• Calories are truly in a deficit (tracked accurately)
• Weight trend is still rising week over week

Then we reassess.

I promise….
You are not doing anything wrong.
You didn’t gain fat in a week.
Your body is adjusting and holding water because you’re lifting❤️

08/24/2021

𝐓𝐈𝐏 𝐓𝐔𝐄𝐒𝐃𝐀𝐘 𝐖𝐄𝐈𝐆𝐇𝐓𝐋𝐎𝐒𝐒:
Being considered a competitor now, body dysmorphia is REAL TALK especially now that we’re in the off-season.

I’m constantly looking at my changes, prioritizing my health now more than ever, and there are days where I wonder if my body will ever truly be stage ready again even though I tip the scale at 128 pounds. Keep in mind, competing is literally the definition of someone else judging your body composition and comparing it to the others. That is not how the real world works!

I heard something the other day that really got me, it said “The only weight you need to lose is the weight of other people’s opinions.” It completely rocked my s**t. Stop focusing on what the world sees and focus on what YOU see and how YOU feel. It will help increase your energy during your workouts, give you better recovery, and you’ll feel so good about your decision to get healthier for YOU.

08/10/2021

Tip Tuesday: 𝐂𝐡𝐨𝐨𝐬𝐞 𝐘𝐨𝐮

I know you may be a parent, spouse, a sibling, child, niece, nephew, caregiver, provider, and many other things, but you can’t be the best for others if you aren’t being the best for you. It’s such a tough concept to grasp especially when you are naturally an Empath and love to serve others.

If you ask me where I’m most happy, it’s on the beach, watching the sunrise, the sunset, listening to the ocean waves, remembering that annoying sand feeling and eating seafood for days. I love to unschedule myself to take time for me wherever that is, and I’m thankful I got to experience it this past weekend, a time I maybe needed it most. When I choose me, I allow myself to process what is going on in the world, my life, and where I’m headed and I become more intentional and focused on what is important.

If you could unschedule yourself for a day, what would you do and where would you go?

02/01/2019

I wake up early every day to work my business as if it’s a 9-5 gig. The sound of working from my couch with hot coffee seemed better than an old chair and deluded caffeine. Been there, done that🙅🏼‍♀️The internet is a beautiful way to network and your home puts the cherry on top. Comment below if you work from home👇🏻

01/27/2019

In flight delays, we work, and work, and do more work.

01/15/2019

BRB. Obsessed with black and white photos now. Skin glow from Maskcara, eyes are reflecting from the window. SO COOL!

12/07/2018

So proud of my Grandma today! Happy retirement and here’s to the best years of your life❤️

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Pleasant Hill, IA

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https://lynxinbio.com/lacy, https://makewellness.com/?referral=435A4779DA, https://xfactor-labs.com/?sca_ref=10346567.bo

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02/11/2026

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