Pump Fitness & Nutrition

Pump Fitness & Nutrition Personal Trainer • Pilates Instructor • Empowering women to find balance in life, motherhood, and self-care 💖

Happy Monday! Some higher protein box ideas for you ☺️
05/05/2025

Happy Monday! Some higher protein box ideas for you ☺️

Our Summer challenge starts tomorrow. Wanted to share what we will be doing ☺️ I provide the workouts for them each day...
05/04/2025

Our Summer challenge starts tomorrow. Wanted to share what we will be doing ☺️ I provide the workouts for them each day - home or gym. Let me know if you want in last minute 💪🏼

I had some ladies reach out that I added to our Summer Challenge and can take 5 more if anyone wants in last minute! We ...
05/01/2025

I had some ladies reach out that I added to our Summer Challenge and can take 5 more if anyone wants in last minute! We start in 4 days ☺️

🗓️ May 5th - May 30th
💵 $30 to join - Venmo to Marcy-Harler
💪🏼 4 weeks of workouts, a meal guide & meal plan examples, & unlimited support from me

It was a milestone for me, shoulder pressed 50s for the first time for 4 reps. Shout out to Nick for pushing me the las...
04/30/2025

It was a milestone for me, shoulder pressed 50s for the first time for 4 reps. Shout out to Nick for pushing me the last month to get there ☺️🔮

It’s gonna be a beautiful day. I’ve sent out so many workout & meals plans and I just love doing them 🥰 Wanted to share ...
04/30/2025

It’s gonna be a beautiful day. I’ve sent out so many workout & meals plans and I just love doing them 🥰 Wanted to share my cute new business cards 💖

Ogden training day 1! Easy 4 miles was on the schedule 🏃🏻‍♀️ Felt good to get in!
04/29/2025

Ogden training day 1! Easy 4 miles was on the schedule 🏃🏻‍♀️ Felt good to get in!

Who is running the Ogden?! I made myself a training schedule and wanted to share with anyone who might need/want it ☺️
04/25/2025

Who is running the Ogden?! I made myself a training schedule and wanted to share with anyone who might need/want it ☺️

Happy Monday! Fuel your day with this vibrant Rainbow Quinoa Bowl! Packed with 38g of protein and a medley of fresh veg...
04/21/2025

Happy Monday! Fuel your day with this vibrant Rainbow Quinoa Bowl! Packed with 38g of protein and a medley of fresh veggies, it’s as nutritious as it is colorful. Perfect for meal prep or a quick, wholesome dinner.

Feel free to customize the vegetables based on seasonal availability or personal preference. Enjoy your nutritious and colorful meal!

🌈 High-Protein Rainbow Quinoa Bowl with Grilled Chicken & Tahini Dressing

Ingredients (Serves 2)
• 1 cup cooked quinoa
• 1 grilled chicken breast (6 oz), sliced
• 1/2 cup cherry tomatoes, halved
• 1/2 cup shredded purple cabbage
• 1/2 cup diced yellow bell pepper
• 1/2 cup shredded carrots
• 1/2 avocado, sliced
• 2 tablespoons chopped fresh parsley

Tahini Dressing:
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 teaspoon maple syrup
• 1 clove garlic, minced
• 2–3 tablespoons water (to thin)
• Salt and pepper to taste

Instructions
1. Prepare the dressing: In a small bowl, whisk together tahini, lemon juice, maple syrup, minced garlic, and water until smooth. Season with salt and pepper to taste.
2. Assemble the bowls: Divide the cooked quinoa between two bowls. Arrange the grilled chicken slices, cherry tomatoes, purple cabbage, yellow bell pepper, shredded carrots, and avocado on top of the quinoa.
3. Drizzle and garnish: Drizzle the tahini dressing over the assembled bowls and sprinkle with chopped fresh parsley.
4. Serve: Enjoy immediately or refrigerate for up to 2 days.

🧮 Macronutrient Information (Per Serving)
• Calories: 480
• Protein: 38g
• Carbohydrates: 35g
• Fat: 22g
• Fiber: 8g

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221 Washington Avenue
Wheeling, WV
26003

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+13044791007

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