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  • A Delicious Lunch (Nutrition Coaching)

    A Delicious Lunch (Nutrition Coaching)

    I am on Italian salami kick lately and here is my latest quick, simple and delish lunch! - 360 Calories - 34g of Protein Everything that's on the plate is counted in. Is anyone on salami kick? I buy the wraps at Wegmans (and the salami) and spread some Dijon mustard on them. Add some romaine lettuce and salami, roll, and voila! Add tomatoes and extra protein from a boiled egg (keep a bowl of boiled eggs in the fridge for a great ready to eat snack 😋). Enjoy! ....

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  • Let's Create Change Together! (Virtual Personal Training)

    Let's Create Change Together! (Virtual Personal Training)

    Let's Create Change Together! Have you ever asked yourself WHY is it so hard to get out of your own way? You know what to eat and what not to eat, you know you should move, get enough sleep, and drink plenty of water. We all know what to do, yet STILL it seems we can't get out of our own way. We all have blind spots. If you feel like you are in your own way, that is a sign that you are probably struggling with something ON YOUR OWN and you have hit a blind spot outside your skill set. It's time you seek out mentorship from people who have achieved the outcome you are trying to achieve. It is SO IMPORTANT to have support, advice, and a partner who can keep us going when things get hard. If ....

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  • A Fun Glute Workout! (Virtual Personal Training)

    Here at BBS Lifestyle we are serious about workouts and nutrition and we also have a lot of fun together even when the camera doesn't cooperate! And we get it done no matter what! Funny moments are a daily occurrence and we had a good laugh during this workout 😂 when the camera slipped and I was able to capture this! I had to share it and make sure you know that is doesn't have to be perfect, just keep moving! Everything else will fall into place. Remember, movement is the essence if life, laughing as well! Have fun with it and get it done! ....

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  • An Afternoon Pick-Me-Up!

    An Afternoon Pick-Me-Up!

    Happy Tuesday! Here is an afternoon snack I like to eat when I feel tired and hitting a low in my day. This protein brownie with strawberries and whipped cream along with a cup of decaf coffee is a perfect, HIGH PROTEIN delicious snack. With 22g of Protein and only 200 calories (I counted the whipped cream too) this is guilt free snacking! It doesn't have to be complicated, remember? Checkout the Eat Me Protein Brownies online and have them home in case the sweet tooth strikes! Delicious doesn't have to be bad for you! What is your favorite Afternoon Pick-Me-Up? Let me know! ....

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  • Eggs and Toast with Italian Sausage! (Nutritious Lunch)

    Eggs and Toast with Italian Sausage! (Nutritious Lunch)

    I was in the mood for some Italian salami. This is another simple and quick lunch, under 500 calories, and packed with about 35 grams of protein! I love to toast Ezekiel bread and cook some over-easy eggs. For a fresh crunch, I eat this combo with fresh cherry-tomatoes. By the way, we always have a bowl of cherry tomatoes in the house for everyone to snack on like a bowl of candy! Lol. Let me know what kind of fresh lunch you like in the comments! Happy Friday! P.S. - Remember you can eat all your favorite foods, as long as you keep it high-protein and within your calorie limits! ....

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  • Only Those Who Invest Are Invested

    Only Those Who Invest Are Invested

    Do you ever feel like you know what to do, you have a vision of where you want to be, but for some reason it's not happening? When I talk with my clients about why they feel stuck and can't get out of their own way, I usually hear two things. Number 1: "I don't have enough time!" Number 2: "I don't have enough money!" We all have the same amount of time, the same 24 hours in a day, and we all make choices in regards of money. If you want your desired healthy lifestyle to become a reality, you have to schedule it, and you have to invest into yourself! Only those who invest are invested. Some food for thought. Happy Thursday! ....

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  • A Refreshing Spring-time Salad (Clean Food)

    A Refreshing Spring-time Salad (Clean Food)

    This is another quick, simple, and nutritious lunch/snack. I am sure you know Caprese. I am cheese lover, and mozzarella is one of my favorites! Sprinkled with salt and pepper, drizzled with olive oil and balsamic glaze, this simple, high-protein salad is a great refreshing addition to my spring workdays. I like to make sure I get enough protein, and always have a container of boiled eggs in the fridge. Balsamic glaze is a great condiment that adds a wonderful flavor to any food you out it on. Hope you're having a wonderful Wednesday! ....

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  • Why I Do What I Do!

    Why I Do What I Do!

    This note made my day and reminded me WHY I do what I do. My purpose and the purpose of my company is to help people lose weight, get out of pain and take back their life! To be stronger and happier and feel alive again! We don't just do training. We create a lifestyle together with our clients that supports their goals and delivers results! I am proud of our newest client Susan and her coach Cindy! You ladies rock! I can't wait to see you thrive Susan! Happy Tuesday everyone! ....

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  • My Wonderfully Authentic Self!

    My Wonderfully Authentic Self!

    So this is what happens when I am fully immersed in training my clients via Zoom and demonstrating exercises without paying attention to what I look like! 🤣 We had a great laugh when I came back to the camera and saw myself. We all try to appear professional and put-together, but this day was definitely an exception to that. I just wanted to share my wonderfully authentic self on a Tuesday! Lol! Happy Tuesday! ....

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  • How to Get Rid of Lower Belly Fat

    How to Get Rid of Lower Belly Fat

    Many of us have probably done a number of ab exercises in the hopes of getting a flat belly. Unfortunately, spot reduction just doesn't work. To lose belly fat, you have to lose weight overall. Keep a food log in which you write down everything you eat/drink. Begin changing bad habits by replacing them, one by one, with healthier choices (fruits and veggies will fill you up and give you nutrients and fiber). Keep an eye on your portion sizes. Make small changes every day instead of changing everything at once. Regular cardio exercise in your target heart rate zone. Beginners might start with two to three days of cardio (such as walking) for as long as you can or up to about 30 minutes, ....

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