Be Transformed Fitness

10/19/2026

🧀 2-Ingredient Parmesan Bread Bites
High protein, cheesy & SO easy!

Ingredients:
• 3 oz grated Parmesan cheese
• 2 oz shredded Parmesan
• ¼ cup egg whites

Instructions:
Mix Parmesan & egg whites.
Scoop into 9 small balls.

Air fry at 375°F for 8 minutes or until golden.
Dip in pizza sauce or ranch!

Macros per bite (9 total): 63 cal | 5g protein | 4g fat | 2g carbs

Comment "parm" if you want the recipe sent to you!

10/19/2026

A massive carrot cake slice for barely over 300 calories isn’t too good to be true. You just need the right macro balance.
GIANT CARROT CAKE
WET INGREDIENTS
1 egg
80g egg whites
150g nonfat Greek yogurt
28g light butter, melted
50–100g water
5g vanilla extract
DRY INGREDIENTS
45g flour
20g oat flour
20g vanilla protein powder
30g casein powder
70g zero cal sweetener
20g brown sugar swerve
100g grated carrots
5g pumpkin pie spice
6g baking powder
1g baking soda
3g salt
CREAM CHEESE FROSTING
14g light butter, softened
84g fat-free cream cheese
20g vanilla protein powder
8g sugar-free vanilla pudding mix
90g powdered monk fruit
5g vanilla extract
Pinch of salt
INSTRUCTIONS
1. Mix all wet ingredients.
2. Mix dry ingredients, then fold into wet.
3. Pour batter into lined loaf pan & bake at 350°F for 40–50 minutes.
4. Cool.
5. Beat frosting ingredients together.
6. Frost the cooled loaf, slice & enjoy!
MAKES 4 PIECES
Macros per piece: 213 cals | 25g P | 23g C | 2g F

10/19/2026

Real accountability is ownership.

Your results come from your actions, and your actions come from keeping the promises you make to yourself.

If you're like most of us...you'll keep every promise to everyone else and break the ones you make to yourself. Every time.

I don't do feet-to-the-fire coaching. I build the character and confidence that comes from keeping your word to yourself.

🚨3 spots open for 1:1 coaching. If you're in your 40s, 50s or 60s and want to lose fat, build muscle, and feel confident again...Comment COACH and I'll reach out.

10/18/2026

Comment "Dessert" and I'll send you the recipe!

Kind of obsessed with Ninja Kitchen Creamis right now. Especially with the holidays coming up... so many fun flavors to try!

And if you got a protein goal- and you still want to stay in your deficit, make sure to follow me because I post high protein low calorie recipes that are simple and easy to make!

🔥 3 Spots open in my one on one coaching program.
Click the link in my bio to apply.

10/17/2026

You don't need to meal prep for hours or eat chicken 5 times a day to hit your protein goal!

If you're a busy woman over 40 who's consistent with her workouts but struggles to eat enough protein, SAVE THIS!

Here's what 100g+ of protein can look like without spending your life in the kitchen 👇

🥣 Breakfast: Greek yogurt + cottage cheese bowl (30g)
🧀 Lunch: Adult Lunchable with deli meat, cheese, crackers & fruit (28g)
🥤 Snack: Protein shake or bar (20–25g)
🍗 Dinner: Just Bare chicken tenders with a salad or even some tater tots!(21g)

That's approximately 104g of protein with minimal prep and ZERO boring chicken-and-broccoli meal prep.

And remember, 100g isn't a magic number. Your protein target should be based on YOUR body and goals.

💗 Want more easy ways to get your protein in?

Comment PROTEIN and I'll send you my complete list of high-protein foods!

10/17/2026

We're gonna be eating A LOT of this ladies...
Let's make the best of it!

I'm THE WORST when it comes to eating chicken for leftovers (I hate the taste) and I'll only eat it fresh.

Unless...

It tastes amazing like this!

All you need is 1 TBS water mixed with 1/4 tsp baking soda. Pour it over ground chicken (or beef), mix in and let it sit for 15 minutes.

Pour about 1/2 TBS oil into a heated skillet and cook on until it starts to brown and then flip it.

Thats all you need to do! This is going to change your protein game. 🫶

Let me know in the comments if you try it!

10/16/2026

"Tracking macros doesn't work for me."

I hear this every single week. And it's never the tracking. It's one of these 5 things:

1. Your goal was never right. An online calculator gave you a starting guess, not a prescription. If the target is wrong, everything downstream is wrong too.

2. You're consistent Monday through Friday. Then the weekend erases it. Five tracked days plus two untracked days averages out to maintenance, not a deficit.

3. You're eyeballing your portions. "Pretty close" is usually 20 to 30 percent off, and it is never off in your favor. The food scale is not the enemy.

4. You weigh yourself once a week and panic at the number. Daily weigh-ins, tracked as a trend, tell the real story. One random weigh-in tells you nothing.

5. You're way UNDER your calories and proud of it. Chronic undereating tanks your energy, your training, and your adherence. Then the weekend happens. See number 2.

Tracking works. It's the ex*****on that breaks down.

Which number are you?

Follow Shannon Hanson | Peri- & Post-menopause Fitness Coach, I help women over 40 lose fat and build muscle without the guesswork.

10/16/2026

Biscoff Cookie Butter CREAMi 24g protein

283 cal| 27g carbs I 9g fat per serving

🚨Comment CREAMI and I'Il send you the
full recipe

And if you’re a woman over 40 comment "RESULTS" if you want to learn how to lose fat & build muscle.💪🔥

10/15/2026