PGK Fitness

At least she'll grow up having a gym in her garage🙂‍↕️

Hear me out: I was pregnant for the first time during Covid so I'm a little nostalgic for it????????

Glutes loading

that was my favorite app for a while because it was just people's real ass lives so go ahead post on your instants girl I'll like every one

You have no excuse to eat 1200 calories "accidentally."

High protein Boost has

20g protein
28g carbs
6g fat

in an 8oz drink.

Undereating, even if you have weight to lose, is part of why nothing is working.

✨Most people know you need protein, so this checks that box.

✨This also has carbs. And not just 4g of carbs like your protein powder. It has 28g. Why is this good?

Carbs help open channels that amino acids (proteins) need to go through. Carbs also elicit an insulin response, which is important for blood sugar balance. And that morning with no energy or that afternoon crash? It's because you're not eating enough. Carbs give you energy.

✨Next, the little bit of fat it offers is helpful because it will slow down digestion, giving to more sustained energy (longer lasting), and fat is a vasodilator, which is beneficial for lots of reasons.

✨Last but not least, it also has SO MANY MICROS that are a game changer for recovery. There are a lot so I'll keep it concise.

Vitamin D: Muscle repair, calcium absorption.
Calcium: Muscle contraction, bone health.
Iron: Oxygen transport, recovery.
Potassium: Fluid balance, contractions.
Vitamin A: Tissue repair, immunity.
Vitamin C: Collagen, antioxidant.
Vitamin E: Protects muscles.
Vitamin K: Bone, muscle repair.
B1: Energy for muscles.
B2: Energy, repair.
B3: Energy, recovery.
B6: Protein metabolism.
Folate: Cell repair.
B12: Red blood cells, energy.
Biotin: Energy metabolism.
Pantothenic Acid: Energy.
Phosphorus: Energy, bones.
Iodine: Thyroid, energy.
Magnesium: Relaxation, cramping.
Zinc: Repair, immunity.
Selenium: Antioxidant.
Copper: Tissue repair, energy.
Manganese: Tissue, energy.
Chromium: Carb metabolism.
Molybdenum: Protein metabolism.
Chloride: Electrolytes, hydration.
Choline: Muscle function.

Guys, it's SO EASY TO UNDEREAT DURING THE WEEK AND OVEREAT ON THE WEEKENDS. Stop that s**t. Hack the system.

✨Follow along for more tips that keep me in shape as a self employed bread winner with 3 kids.

No this is actually a huge deal and it should've happened a decade ago.

* PCOS is officially getting a new name: PMOS, which stands for Polyendocrine Metabolic Ovarian Syndrome.

* The old name was confusing because you don't actually have "cysts" on your ovaries, just harmless, un-ruptured egg follicles that show up because of a hormone imbalance.

* The new name finally admits that this isn't just a gynecological or "fertility" problem, but a whole body hormonal and metabolic issue.

* For my clients, this is a massive win because it proves your symptoms like stubborn weight, insulin resistance, intense fatigue, and mood crashes are real, connected, and not just in your head.

* This means your doctors will finally start treating your whole body and your metabolic health, instead of just handing you a birth control pill and telling you to come back when you want to get pregnant.

TW: su!cidal ideation

May is mental health awareness month, so I'm sharing my story again. This is a video I posted two years ago, which was my 10 year anniversary of being hospitalized for my depression.

If you're struggling, please watch to the end. You don't have to wait until you survive an attempt to get help. You can feel helpless and defeated while also acknowledge that there is 1% of you that wants to move forward not feeling this way. Ask for help early. Talk about what you're going through. It could literally save your life.

(If you tap into the reel and hold down the right edge, it will play it 2x.)