Real Solutions, Inc Boot Camp & Nutrition Solutions

Join our challenge at our gym! This is for everyone near + far!

CrossFit Amicus Shred for Summer
🏆Nutritional Team Challenge 🏆
March 24- May 5
Team Patti vs. Team Terri

– Compete, Fuel, Win!
💰 Grand Prize: Large cash payout for the winning team!
🎯 Entry Fee: $170 for members / $200 for non-members
🎁 Weekly Prizes for top performers
How to Earn Points

✅ Customized Healthy Habits Checklist – Earn daily points for completing nutrition and lifestyle goals
🏋️ Class Attendance – Show up & score points for your team
🔥 After-Class Mini Challenges – Bonus points for extra effort
🙌 Referrals – Bring a friend & earn big!
🍏 Participation in Nutrition Goals & Check-Ins – Stay accountable & rack up points

How It Works
• Two teams battle for the grand prize
• Weekly progress check-ins & leaderboard updates
• Expert nutrition guidance and support
• Fun challenges to build consistency & results

Sign up in your Streamfit App today!!

🏋️‍♀️ No Gym? No Problem! Try This Quick Travel Workout you can even do in the airport! ✈️💪

No equipment? No excuses! Stay strong on the go with this 10-minute, full-body travel workout:

3 Rounds:
✅ 15 Air Squats
✅ 10 Push-Ups
✅ 20 Walking Lunges (10 each leg)
✅ 30-Second Plank

🚀 Want a challenge? Do 5 rounds! Save this for your next trip! ✈️💙

Why Nutrition & Strength Training Are a Game Changer for Menopause

Did You Know? Nutrition & strength training can make all the difference in how you feel during menopause!

✨ Protein & strength training = protects muscle & boosts metabolism
✨ Balanced meals = supports hormone health & reduces cravings
✨ Smart carbs & healthy fats = stabilizes blood sugar & energy levels

It feels amazing to help ladies through this time with my nutrition & coaching program, giving them the tools to feel strong, balanced and confident!

Let's just say putting together these meal subscriptions for clients is making me hungry! She and I will both be making this easy and flexible staple next week!

Garlic Herb Chicken with Roasted Veggies recipe.
🍽️ Ingredients (Serves 2)
2 (4 oz) chicken breasts
1 tbsp olive oil
1 tsp garlic powder
1 tsp dried oregano
½ tsp salt
½ tsp black pepper
1 cup broccoli
1 cup cherry tomatoes
½ cup bell peppers, sliced
½ tsp paprika
½ tsp onion powder
Cooking spray

🔥 Instructions
1️⃣ Preheat oven to 400°F
2️⃣ Toss broccoli, tomatoes, and bell peppers with ½ tbsp olive oil, salt, pepper, and paprika. Spread on a baking sheet.
3️⃣ In a bowl, coat chicken breasts with ½ tbsp olive oil, garlic powder, oregano, onion powder, salt, and pepper.
4️⃣ Place chicken on the same sheet pan as the veggies.
5️⃣ Bake for 20-25 minutes, flipping chicken halfway through, until it reaches an internal temp of 165°F.
6️⃣ Let it rest for 5 minutes, then serve and enjoy!

📊 Nutrition per serving (1 chicken breast + veggies)
Calories: 320
Protein: 40g
Carbs: 15g
Fat: 10g
💡 Pro Tip: Add a side of quinoa (½ cup cooked = 111 cal, 4g protein) for extra carbs if needed!

In case you missed this :) I am creating three subscriptions this week for clients and am so excited to get this launched into full swing!

Monthly Meal Planning Subscriptions::
I’m excited to introduce my Monthly Meal Planning Subscription, designed to make healthy eating SIMPLE, EFFECTIVE, and DELICIOUS!

✅ Personalized meals tailored to your goals
✅ Balanced, nutritious, and easy-to-follow recipes
✅ Weekly grocery lists to save you time & stress
✅ Ongoing support to keep you accountable

Subscription Options:
🍓Customized Plan: Recipes, fresh ideas + support
🍓 VIP Coaching: Accountability, workouts, + virtual support

Tight hips are super common, especially if you sit a lot or do strength training without enough mobility work. Here are some great stretches to help loosen up your hips:

1️⃣ 90/90 Hip Stretch
Sit with one leg bent in front at 90° and the other behind you at 90°.
Keep your chest tall and lean slightly forward over your front leg.
Hold for 30-60 seconds, then switch sides.

2️⃣ Hip Flexor Stretch (Lunge Stretch)
Step one foot forward into a deep lunge, keeping your back leg extended.
Tuck your pelvis slightly to deepen the stretch in your hip flexors.
Hold for 30-60 seconds per side.

3️⃣ Seated Butterfly Stretch
Sit with the soles of your feet together and knees dropped out to the sides.
Hold your feet and gently press your knees down to open your hips.
Hold for 30-60 seconds.

4️⃣ Pigeon Pose (or Figure 4 Stretch for a gentler option)
Bring one leg forward, bending it at the knee while extending the other leg back.
Keep your hips square and fold forward for a deep stretch.
Hold for 30-60 seconds per side.

5️⃣ Frog Stretch
Get onto all fours and widen your knees as far as comfortable.
Keep your feet flexed and gently lower your hips back.
Hold for 30-60 seconds.

🔥 Pro Tip: Add some gentle movement (rocking, deep breaths, or light pulses) to make these stretches even more effective.

PSA: All-or-nothing thinking is holding you back.

You don’t have to be perfect to make progress. You don’t need to overhaul your entire life overnight. Fitness isn’t about going ALL IN for a few weeks and then burning out—it’s about small, consistent steps that add up over time.

✅Missed a workout? That’s okay—move your body tomorrow.
✅ Had a less-than-ideal meal? No big deal—your next choice is what matters.
✅ Feeling unmotivated? Start with one small action—just 5 minutes of movement or a glass of water.

Progress isn’t linear, and setbacks aren’t failures—they’re part of the journey. Keep showing up, one step at a time. Your future self will thank you.

Raquel was looking so powerful today in her box jumps!

As we get older we tend to shy away from explosive movements but individuals especially women going through menopause should incorporate box jumps (or something similar to their level and ability) into their exercise routine because this plyometric exercise helps significantly with bone density, balance, and muscle power, all areas that can decline during this hormonal shift, potentially reducing the risk of fractures and improving overall functional fitness; essentially, box jumps are a great way to combat the negative effects of bone loss associated with menopause by stimulating bone remodeling through impact exercises. So let’s get some plyos in this week!

Soooo man have asked for this and it's finally here---->
Monthly Meal Planning Subscriptions

If you are like so many of my clients, you get tired of guessing what to eat, while staying on track with goals.

I’m excited to introduce my Monthly Meal Planning Subscription, designed to make healthy eating SIMPLE, EFFECTIVE, and DELICIOUS!

✅ Personalized meals tailored to your goals
✅ Balanced, nutritious, and easy-to-follow recipes
✅ Weekly grocery lists to save you time & stress
✅ Ongoing support to keep you accountable

Subscription Options:
🍓Customized Plan: Recipes, fresh ideas + support
🍓 VIP Coaching: Accountability, workouts, + virtual support

These plans will be launching soon and I would love to have you be the first on the list to join in! DM me for more information and please share with anyone who may need some extra accountability in their lives.

*Disclaimer I am not a Registered Dietician but have some great referral options for those with special dietary needs.

Hey it's been awhile! Wishing you all a super late Happy New Year and hoping the best for you as you dive into 2025. I have set some lofty goals for myself to help more and more people thrive in 2025! Real Solutions Personal Training will be launching an entire menu of programs and add-ons to meet your needs in all things health related.

Whether you are seeking::
•healthy meal menus
•nutrition accountability
•one on one personal training sessions
•CrossFit group training
•flexibility, strength and/or stamina programs
•kids health
•help navigating pre, peri + post menopause

this will be your one stop shop. Please stay tuned as these programs get launched and excited to thrive with you in 2025!

So excited for my latest certification that I know will help so many women! 🤍