Phone- 512-337-2008
Nutrition should fuel your life, not restrict it!
Live boldly—without fear, apology, or permission. Embrace the hard things, not for aesthetics, but for health and STRENGTH!
Brazened Bodies exists to help you live boldly!
Welcome
Hi, I’m Qiana, founder of Brazened Bodies and a advocate for the strength, power, and resilience of midlife women. I know firsthand that this stage of life brings a unique set of challenges, and I understand the need to rediscover what vitality truly means. I've been there, and that’s why I created Brazened Bodies
Services
Tier1: 4 Week Brazened Foundations Plan
- 4-week fitness plan customized to your goals
- Meal plan tailored to your needs
- Longevity Method overview (PDF)
- Consultation & EOM check-in included
Tier 2: 8 Week Brazened Momentum Plan
- 8-week progressive virtual training (customized for strength + mobility)
- Full meal plan based on goals for the duration of the service
- Weekly Zoom or Call check-in option
- Hormone-friendly supplement recommendations
- Bonus: Hormone + Belly Fat E-Guide
Tier 3: 60 Day Brazened Premium Coaching
Tier 3: 60 Day Brazened Premium Coaching
- Virtual training program (adjusted monthly or as needed for goals)
- Personalized nutrition strategy + custom plan / macro coaching throughout the plan duration
- Weekly Zoom or Call check-in option
- Lifestyle and Stress optimization plan
- Hormone balancing guide & support stack suggestions
- Live Strong Toolkit E-Guide
Dietary Nutrition Plan
Tier 3: 60 Day Brazened Premium Coaching
A tailored nutrition plan that offers a multitude of benefits to empower you on your journey towards holistic wellness- Includes!
- Current Diet Analysis
- Mindset and Behavior Support
- Supplement Guidance
- Progress Tracking
- Supplement Guidance based on health history & goals
- 24/7 guidance - Email / Chat
- Grocery List
- Bi- Weekly Check in
One on one Fitness Coaching
One on one Fitness Coaching
A customized workout that encompasses a personalized and tailored approach to physical activity and exercise, designed to meet your specific goals, preferences, and unique characteristics. Training is offered virtually or in person.
The goal is to create a targeted and effective workout routine that aligns with the individual's objectives.
Note: Each tier above can be customized to add on 1:1 PT sessions!
Please contact directly for inquires!
Healthy snack options that won't derail your progress!
You've Got This!
Here are some healthy snack ideas that are easy to prepare, nutritious, and perfect for maintaining a balanced diet:
Protein-Packed Snacks
1. Greek Yogurt with Honey and Almonds
- Ingredients: Greek yogurt, honey, sliced almonds.
- Prep: Mix Greek yogurt with a drizzle of honey and a sprinkle of almonds.
2. Cottage Cheese with Pineapple
- Ingredients: Cottage cheese, pineapple chunks.
- Prep: Mix cottage cheese with fresh or canned pineapple chunks.
3. Edamame
- Ingredients: Edamame, sea salt.
- Prep: Steam edamame and sprinkle with sea salt.
4. Tuna Salad on Cucumber Slices
- Ingredients: Canned tuna, Greek yogurt or mayonnaise, diced celery, cucumber.
- Prep: Mix tuna with Greek yogurt or mayo and diced celery. Spoon onto cucumber slices.
Fruit and Vegetable Snacks
1. Apple Slices with Almond Butter
- Ingredients: Apple, almond butter.
- Prep: Slice apple and serve with a side of almond butter for dipping.
2. Carrot and Celery Sticks with Hummus
- Ingredients**: Carrots, celery, hummus.
- Prep: Cut carrots and celery into sticks and serve with hummus.
3. Bell Pepper Strips with Guacamole
- Ingredients: Bell peppers, guacamole.
- Prep: Slice bell peppers and serve with a side of guacamole.
4. Mixed Berry Bowl
- Ingredients: Strawberries, blueberries, raspberries.
- Prep: Combine a variety of berries in a bowl.
Nut and Seed Snacks
1. Trail Mix
- Ingredients: Mixed nuts, dried fruit, dark chocolate chips.
- Prep: Combine mixed nuts, dried fruit, and a few dark chocolate chips.
2. Chia Seed Pudding
- Ingredients: Chia seeds, almond milk, vanilla extract, honey.
- Prep: Mix chia seeds with almond milk, vanilla extract, and honey. Refrigerate overnight.
3. Energy Balls
- Ingredients: Rolled oats, nut butter, honey, chia seeds, dark chocolate chips.
- Prep: Mix all ingredients, form into balls, and refrigerate.
Dairy and Cheese Snacks
1. String Cheese and Cherry Tomatoes
- Ingredients: String cheese, cherry tomatoes.
- Prep: Serve string cheese with a side of cherry tomatoes.
2. Mozzarella and Tomato Skewers
- Ingredients: Cherry tomatoes, mozzarella balls, basil leaves, balsamic glaze.
- Prep: Skewer cherry tomatoes, mozzarella balls, and basil leaves. Drizzle with balsamic glaze.
3. Cottage Cheese with Berries
- Ingredients: Cottage cheese, mixed berries.
- Prep: Mix cottage cheese with fresh berries.
Beverage Snacks
1. Smoothie
- Ingredients: Spinach, frozen berries, banana, protein powder, almond milk.
- Prep: Blend all ingredients until smooth.
2. Green Tea with Lemon
- Ingredients: Green tea bag, lemon slice.
- Prep: Brew green tea and add a slice of lemon.
3. Infused Water
- Ingredients: Water, cucumber slices, mint leaves, lemon slices.
- Prep: Infuse water with cucumber slices, mint leaves, and lemon slices.
These snacks are quick to prepare and provide a balance of protein, healthy fats, and carbohydrates, helping to keep your energy levels stable throughout the day.
Supplements and Products I Like!
Whey Protein
Aids in muscle repair and strengthening, contributes to a slower aging process, and supports weight management. Additionally, whey protein promotes cardiovascular and bone health.
Creatine
Creatine is a natural source of energy that helps your muscles flex (contract). It helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising. Studies also show its benefits in brain health as well.
Resistance Bands
Resistance Bands
Resistance Bands
In resistance band training, you replace bulky exercise equipment with rubber resistance bands that you stretch. The force it takes to stretch the bands works your muscles just like using free weights or machines. Excellent for travel!!
Glycine
Resistance Bands
Resistance Bands
Glycine supplements do encourage insulin response in healthy people and may help prevent or manage diabetes. In one study, healthy, first-degree relatives of people with type 2 diabetes who took glycine supplements in the morning showed improved insulin secretion throughout the day. a short description.
Contact Me
Thanks for visiting Brazened Bodies!
I look forward to hearing from you, please feel free to contact me for any additional questions or inquiries.
Brazened Bodies
