The Strong effect with S

Strong girl clients! Did you know that when you can’t make it to the gym, you can ask me to send an at home workout? I’ll build it based on what equipment you have. Or body weight only.
Or, when you travel, I can base a workout on what most hotel gyms have! (Dumbbells, bench and treadmill) .
I make your workouts work for you! Whether you’re at home, traveling or going to the gym.
Also, log your walks, sports, any activity on the app still 🙂

🖤Susie

Watching my strong girls up their lifts and smash PRs… 🥹💪 I swear I celebrate every single one like it’s my own. 🖤
This week has seen all my girls lift heavier than last week and it’s only Monday 🖤

🚨🚨🚨 long post🚨🚨🚨
Ladies, life happens. And our journeys may take a side quest and that’s completely normal!
2 months ago my body was giving me grief , and I had some serious medical emergencies which brought my conditioning to an abrupt halt. I am not going to lie. It crushed me . But I felt those feelings and got on with it. Since my body was not tolerating any sort of conditioning or cardio and weights were forced to be lighter… I decided to use this an opportunity for growth. I leaned into it and decided a caloric surplus, focusing on muscle growth and strength gains. Over time I was able to increase those weights and I’ve hit some really decent PR’s. This has softened the blow of not “being where I wanted to be” in my fitness journey. Because this is exactly where I’m meant to be. 🖤S

Fitness and fat loss were never meant to be linear—because life isn’t. Vacations, stress, birthdays, hormones, busy weeks, missed workouts, and celebrations are all part of the journey. Progress isn’t about being perfect every day; it’s about getting back to your habits, again and again. The people who succeed aren’t the ones who never fall off track—they’re the ones who keep showing up anyway.

Strong girls! This!!!! I will preach this forever. Stop chasing a smaller number on the scale.

***long post alert ***

People often ask why they aren’t seeing the results they expected, even though they’re eating “diet” foods.

Here’s the truth:

Your body doesn’t thrive on foods simply because the label says low-fat, sugar-free, or zero calories. It thrives on nutrients.

Whole foods—lean proteins, fruits, vegetables, whole grains, legumes, nuts, and healthy fats—provide the vitamins, minerals, fiber, antioxidants, and quality protein your body needs to build muscle, recover, regulate hormones, support your metabolism, and keep you feeling satisfied.

Many highly processed “diet” foods are designed to be low in calories, not high in nutrition. They often leave you hungry, craving more, and don’t provide the building blocks your body needs to perform at its best.

Can you lose weight eating diet foods? Sometimes, yes.

Will you feel, perform, recover, and build the healthiest version of yourself the same way you would by prioritizing nutritious whole foods?

Not even close.

Stop asking, “How can I eat less?”

Start asking, “How can I nourish my body better?”

Your body deserves more than just fewer calories—it deserves real nutrition.

For years I thought breakfast just wasn’t for me.

Every time I ate in the morning, I’d feel sluggish, tired, and ready for another coffee. It wasn’t breakfast that was the problem… it was what I was eating.

Once I switched to meals with quality protein, high-fiber carbs, and healthy fats, everything changed.

One of my favorites? Overnight oats made with coconut milk, protein powder, berries, and a light drizzle of coconut oil. It keeps me full, energized, and focused instead of crashing an hour later.

Eating within the first hour or so of waking can also help re-establish your body’s natural hunger cues. Over time, eating consistently throughout the day can support better energy levels, help regulate appetite, and keep your metabolism working efficiently by giving your body a steady supply of fuel.

Breakfast doesn’t have to be huge. It just has to work for you.

Fuel your body well, and it’ll return the favor. 🖤

Tip:try getting those first meals in before your fave caffeine source!

Happy Birthday Shout Out to strong girl Alexandra! I hope you have a great day and year full of gains! 🎉🎉🎉🎉