Alyssa Cullen Fit and Well

What a difference one year can make when you’re dedicated, committed and consistent! No gimmicks, no quick fix - just little changes, hard work and consistency !

A little over a year ago this beautiful lady (who also moved from Canada to Texas!) started training with me because she was feeling stuck. The scale wouldn’t budge, her body wasn’t changing the way she wanted and she wasn’t feeling her best. We became fast friends and I introduced her to weights for the first time, and helped coach her through making some little lifestyle changes that added up to big results!

Over the last 12 months, even battling through a sprained ankle and an unrelated surgery, Carolyn dropped from a size 28 to 24, losing 27 lbs! She has totally changed her body composition - losing fat and gaining lean, strong muscles. AND feeling strong and energized! 💪🏻

This is what consistency, dedication and commitment looks like for Carolyn:

🏋🏼‍♀️ 3-4 days a week of progressive overload strength training - 1 hard day with me where I really pushed her ! 2-3 additional days on her own with workouts we had previously done. We focused more on sticking to a program and upping her weights each month to challenge her body!

🚶🏼‍♀️7 days a week for a large part of the year walking with her hubby or pup - up to 4-6 miles, sometimes cut up through the day into multiple walks.

🥩🥦🫐 She cut alcohol out, cut 90% refined, processed carbs. The majority of her meals consisted of lean protein, healthy whole carbs such as veggies, small amounts of fruit and yogurt. At the same time she still enjoyed foods she loved like pizza 😊 on occasion, following an 80-20 rule! Fuelling her body with whole, nourishing foods helped keep her satiated, build muscle and still lose fat and inches!

💤 She prioritized sleep and rest and recovery

One year later and I am so proud! Not only has my friend changed her body but she’s changed how she feels! She is so much stronger and is living her healthiest life. She says I have changed her life but I can only take credit for the coaching and support ! The commitment and dedication and consistency and sweaty hard work is all you Carolyn!! ♥️

Almond (or peanut!) Butter Banana Chia Overnight Bowls! 🥜 🍌

These quick and easy overnight chia bowls got a big 👍🏻 in my house! A great little protein packed snack to take on the go / to school or work ! Tastes yummy, is satisfying and is full of wholesome ingredients you probably already have on hand!

1/3 c full fat plain Greek yogurt
1 tablespoon raw organic cacao powder
1 tsp pure raw honey
1 tablespoon almond butter (or nut butter of choice. Look for one w only nuts, no additives!)
1 tablespoon chia seeds
1 tsp pure vanilla extract
1/2 banana
1 tablespoon grain free granola
1 tsp cacao nibs

Add cacao, honey, chia, vanilla, nut butter, yogurt and 1/4 chopped banana to small glass container. Mix well. Top w sliced 1/4 banana, cacao nibs & granola. Store in fridge overnight before eating!

Per serving:
407 cal
20.6 g fat
42.2 g carbs
15.9 g protein

Enjoy!☺️