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Helping women 35+ lose weight, boost energy, & feel aligned in your body- without cutting out foods you love.
Welcome! I'm Gina.
I am a Certified Nutrition Coach, Certified Personal Trainer, and Certified Macros Coach.
I'm so happy you are here!
Are you tired of following restrictive diets that keep you stuck in the yo-yo cycle? I've been there too.
My Mission
I’m here to empower women to achieve their health and fitness goals in a way that is simple, sustainable and enjoyable. It cannot be just about the way you look, it must be about the way you feel!
I believe a healthy lifestyle should never mean sacrificing the joy of eating. Together, we will develop tailored, lifelong nutrition plan & habits that fit your unique needs, preferences, and lifestyle to help you uncover the best version of yourself. I am so excited to be your partner in your journey towards a healthier, happier you.
I can’t wait to help YOU find YOUR HEALTHY GLOW!
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Eating less is not the answer!
You’re already eating around 1,300 calories.
You’re tired.
Your workouts feel harder.
The scale isn’t moving.
And the advice you’re given from your doctor to lose weight is: “Just eat less.”
Here’s why this is terrible advice in your late 30s and beyond:
1️⃣ You’re already underfueling- Most women are already eating below what their body needs for basic functions. Cutting further doesn’t yield better results, it creates stress on your body & keeps you stuck.
2️⃣Metabolism adapts- When calories stay too low for too long,your body adapts by conserving energy so you move less and burn fewer calories doing the same activities. So weight loss stalls even though calories are low.
3️⃣Muscle loss occurs- When your body doesn’t have enough fuel (food) to support muscle, it breaks it down instead.
And less muscle = less calories burned at rest = slower metabolism which makes fat loss even harder over time.
4️⃣Hormones take a hit- Chronic under-eating signals to your body that it’s not safe. Hunger hormones increase, fullness hormones decrease, and stress hormones rise.
This leads to more cravings, poor sleep, low energy, and a body that resists fat loss instead of supporting it.
5️⃣It ignores what really matters- Calories aren’t the only variable for women over 35.
Sustainable fat loss also requires adequate protein, strength training, quality sleep, stress management, & strategic nutrition phases , not constant restriction.
Eating less isnt the solution; it’s often the reason progress stops.
If you’ve ever been told ‘just eat less’ by your doctor & it hasn’t worked, you’re not alone. I’d love to build a plan for you that actually works. DM me “PLAN" to get started.
#fitover35 #sustainablefatlossover35 #fuelyourbody #fitover40 ##nutritioncoachforwomen
You’re already eating around 1,300 calories.
You’re tired.
Your workouts feel harder.
The scale isn’t moving.
And the advice you’re given from your doctor to lose weight is: “Just eat less.”
Here’s why this is terrible advice in your late 30s and beyond:
1️⃣ You’re already underfueling- Most women are already eating below what their body needs for basic functions. Cutting further doesn’t yield better results, it creates stress on your body & keeps you stuck.
2️⃣Metabolism adapts- When calories stay too low for too long,your body adapts by conserving energy so you move less and burn fewer calories doing the same activities. So weight loss stalls even though calories are low.
3️⃣Muscle loss occurs- When your body doesn’t have enough fuel (food) to support muscle, it breaks it down instead.
And less muscle = less calories burned at rest = slower metabolism which makes fat loss even harder over time.
4️⃣Hormones take a hit- Chronic under-eating signals to your body that it’s not safe. Hunger hormones increase, fullness hormones decrease, and stress hormones rise.
This leads to more cravings, poor sleep, low energy, and a body that resists fat loss instead of supporting it.
5️⃣It ignores what really matters- Calories aren’t the only variable for women over 35.
Sustainable fat loss also requires adequate protein, strength training, quality sleep, stress management, & strategic nutrition phases , not constant restriction.
Eating less isnt the solution; it’s often the reason progress stops.
If you’ve ever been told ‘just eat less’ by your doctor & it hasn’t worked, you’re not alone. I’d love to build a plan for you that actually works. DM me “PLAN" to get started.
#fitover35 #sustainablefatlossover35 #fuelyourbody #fitover40 ##nutritioncoachforwomen
The thought of donating my bigger jeans used to terrify me.
I held onto them just in case I gained the weight back (And I always did).
I thought I was just a failure and just lacked willpower.
But it wasn’t me; it was my habits:
• Spending hours doing cardio and ignoring lifting weights
• Thinking certain foods had to be off-limits to lose fat
• Eating too little
• Only moving during workouts, not the rest of the day
• Dieting all year long with no plan for maintenance
• Running on little sleep and wondering why I was always hungry
All of these just felt normal because I didn’t know any better.
But it wasn’t sustainable.
So every time I stopped, the weight came back.
That’s why I never trusted my progress and kept my old jeans.
Learning how to strength train, fuel my body properly with macros, walk more, sleep more, and stop dieting forever is what finally changed that.
Now donating these jeans doesn’t feel scary.
Because this time, I didn’t change my body. I changed my lifestyle.
If you're not sure which habits to focus on so you too can feel confident donating your "just in case" jeans, DM or comment "JEANS" for a free health audit.
#fitinyourjeans #sustainablefatloss
#nutritioncoachforwomen #loseweightandkeepitoff #healthylifestylehabits
I held onto them just in case I gained the weight back (And I always did).
I thought I was just a failure and just lacked willpower.
But it wasn’t me; it was my habits:
• Spending hours doing cardio and ignoring lifting weights
• Thinking certain foods had to be off-limits to lose fat
• Eating too little
• Only moving during workouts, not the rest of the day
• Dieting all year long with no plan for maintenance
• Running on little sleep and wondering why I was always hungry
All of these just felt normal because I didn’t know any better.
But it wasn’t sustainable.
So every time I stopped, the weight came back.
That’s why I never trusted my progress and kept my old jeans.
Learning how to strength train, fuel my body properly with macros, walk more, sleep more, and stop dieting forever is what finally changed that.
Now donating these jeans doesn’t feel scary.
Because this time, I didn’t change my body. I changed my lifestyle.
If you're not sure which habits to focus on so you too can feel confident donating your "just in case" jeans, DM or comment "JEANS" for a free health audit.
#fitinyourjeans #sustainablefatloss
#nutritioncoachforwomen #loseweightandkeepitoff #healthylifestylehabits
If you’ve been dieting forever and nothing seems to work, it’s not because your body or metabolism is broken.
When you eat too little for too long, your metabolism adapts. Your body burns fewer calories at rest, and the only way to continue losing is to cut calories even lower.
That’s stressful for your body, makes fat loss harder, and can leave you feeling tired and frustrated.
At the same time, low calories makes it very difficult to give your body the fuel needed to build muscle & muscle is the very thing our bodies need as we age to keep our metabolism thriving.
If you’re not lifting weights & eating enough to support muscle growth, you’re slowly losing it instead.
That’s why dieting all year backfires.
Fat loss is meant to be a phase, not a lifestyle.
For most women, that means:
• Dieting for a set period (typically 12-16 weeks)
• Spending more time eating at maintenance
• Lifting weights using progressive overload to build muscle
• Eating enough protein, carbs, fats, & fiber
• Prioritizing steps and sleep to lower stress
This is the exact approach I use with my clients because sustainability matters & when your body feels supported instead of starved, progress finally sticks.
If you’ve been doing “all the right things” but feel stuck, this might be the missing piece.
If this resonates and you want to learn exactly how to make it work for you, comment or DM me "STUCK". I have a free training that breaks it all down for you.
#fitover35 #sustainablefatloss #loseweightover35 ##loseweightandkeepitoff #dietmistakes
When you eat too little for too long, your metabolism adapts. Your body burns fewer calories at rest, and the only way to continue losing is to cut calories even lower.
That’s stressful for your body, makes fat loss harder, and can leave you feeling tired and frustrated.
At the same time, low calories makes it very difficult to give your body the fuel needed to build muscle & muscle is the very thing our bodies need as we age to keep our metabolism thriving.
If you’re not lifting weights & eating enough to support muscle growth, you’re slowly losing it instead.
That’s why dieting all year backfires.
Fat loss is meant to be a phase, not a lifestyle.
For most women, that means:
• Dieting for a set period (typically 12-16 weeks)
• Spending more time eating at maintenance
• Lifting weights using progressive overload to build muscle
• Eating enough protein, carbs, fats, & fiber
• Prioritizing steps and sleep to lower stress
This is the exact approach I use with my clients because sustainability matters & when your body feels supported instead of starved, progress finally sticks.
If you’ve been doing “all the right things” but feel stuck, this might be the missing piece.
If this resonates and you want to learn exactly how to make it work for you, comment or DM me "STUCK". I have a free training that breaks it all down for you.
#fitover35 #sustainablefatloss #loseweightover35 ##loseweightandkeepitoff #dietmistakes
Resolutions to lose weight dont fail due to lack of willpower or discipline.
But from doing too much at once and burning out.
This January, start small & focus on consistency to build momentum.
Pick 1 category, choose 1 habit, and then build from there.
Thats how real progress happens without restriction or overwhelm.
Let me know in the comments which category you're going to start with!
#newyearweightloss #loseweight2026 #loseweightandkeepitoff #diettipshealthtips #weightlossjourney2026
But from doing too much at once and burning out.
This January, start small & focus on consistency to build momentum.
Pick 1 category, choose 1 habit, and then build from there.
Thats how real progress happens without restriction or overwhelm.
Let me know in the comments which category you're going to start with!
#newyearweightloss #loseweight2026 #loseweightandkeepitoff #diettipshealthtips #weightlossjourney2026
Donating jeans that are too big hits different when you’re no longer afraid of gaining the weight back.
The difference isn’t willpower or discipline.
It’s learning how to lose weight without restriction with a plan that fits your life.
No extremes.
No “starting over.”
Just habits you can actually keep.
If you’re a woman 35+ and ready for results that last in 2026, you’re not behind.
You just haven’t been taught the right way yet.
Follow along if you want 2026 to be the year you finally donate your jeans with confidence.
#loseweight2026 #sustainableweightlosstips #loseweightandkeepitoff #fitover35 #nutritioncoachforwomen
The difference isn’t willpower or discipline.
It’s learning how to lose weight without restriction with a plan that fits your life.
No extremes.
No “starting over.”
Just habits you can actually keep.
If you’re a woman 35+ and ready for results that last in 2026, you’re not behind.
You just haven’t been taught the right way yet.
Follow along if you want 2026 to be the year you finally donate your jeans with confidence.
#loseweight2026 #sustainableweightlosstips #loseweightandkeepitoff #fitover35 #nutritioncoachforwomen
If the answer is no, don't do it.
Because while many diets do lead to weight loss at first, they’re often so restrictive that they’re impossible to sustain long-term.
And that's exactly what keeps so many women stuck in the same cycle every January.
Restrict → lose weight →burn out & binge → regain → repeat.
All diets have one thing in common when it comes to weight loss: a calorie deficit.
You don’t need to cut out foods.
You don’t need a “fat-burning” food (they don’t exist).
And you don’t need another extreme detox or cleanse.
You can still see results while fueling your body with the foods you love and that flexibility is what actually leads to long-term success.
If you're ready to lose weight and keep it off for good without restricting foods you love, comment "2026" below. I'd love to help!
#sustainableweightloss #sustainablediet #sustainablefatloss #weightlossresolution #newyearweightloss
Because while many diets do lead to weight loss at first, they’re often so restrictive that they’re impossible to sustain long-term.
And that's exactly what keeps so many women stuck in the same cycle every January.
Restrict → lose weight →burn out & binge → regain → repeat.
All diets have one thing in common when it comes to weight loss: a calorie deficit.
You don’t need to cut out foods.
You don’t need a “fat-burning” food (they don’t exist).
And you don’t need another extreme detox or cleanse.
You can still see results while fueling your body with the foods you love and that flexibility is what actually leads to long-term success.
If you're ready to lose weight and keep it off for good without restricting foods you love, comment "2026" below. I'd love to help!
#sustainableweightloss #sustainablediet #sustainablefatloss #weightlossresolution #newyearweightloss
The old version of me would never have felt this kind of freedom.
I just spent the last week traveling to visit family for the holidays and while there I enjoyed treats daily and didn't workout once.
In the past, I would pack cardio workout videos with me because I truly believed there was no way I could enjoy holiday food without earning it first. More food meant more cardio. Always.
Now?
I simply go back to my normal routine.
Because one week of not working out and enjoying more treats than usual doesn’t undo months (or years) of progress.
This is what a sustainable healthy lifestyle looks like.
Enjoy the holiday → return to your routine → keep making progress.
If you’ve ever felt like you had to work off your food just to stay on track,know this: you’re not broken, you were just taught the wrong approach.
#nutritioncoach #holidayhealthtips #holidayweightlossnotgain #sustainablefatloss ##holidayweightlosstips
I just spent the last week traveling to visit family for the holidays and while there I enjoyed treats daily and didn't workout once.
In the past, I would pack cardio workout videos with me because I truly believed there was no way I could enjoy holiday food without earning it first. More food meant more cardio. Always.
Now?
I simply go back to my normal routine.
Because one week of not working out and enjoying more treats than usual doesn’t undo months (or years) of progress.
This is what a sustainable healthy lifestyle looks like.
Enjoy the holiday → return to your routine → keep making progress.
If you’ve ever felt like you had to work off your food just to stay on track,know this: you’re not broken, you were just taught the wrong approach.
#nutritioncoach #holidayhealthtips #holidayweightlossnotgain #sustainablefatloss ##holidayweightlosstips
Last year vs. This year 🥹🤍
Feeling grateful for every moment.
Merry Christmas to you and yours 🎄
Feeling grateful for every moment.
Merry Christmas to you and yours 🎄
No need for punishment post holiday.
Instead try doing these 3 things:
👉Drink plenty of water
👉Eat a protein-rich breakfast
👉Move your body
That's it.
Just get back to your regular routine & progress will keep happening.
#holidayweightlossnotgain #holidayreset #holidayhealthtips #holidaydiettips #healthylifestyletips
Instead try doing these 3 things:
👉Drink plenty of water
👉Eat a protein-rich breakfast
👉Move your body
That's it.
Just get back to your regular routine & progress will keep happening.
#holidayweightlossnotgain #holidayreset #holidayhealthtips #holidaydiettips #healthylifestyletips
Enjoying your favorite holiday foods & feeling good after is possible...
A few intentional habits go a long way and have allowed me to enjoy holiday meals without the stress & guilt that used to follow.
Hope this helps you feel more relaxed & confident around holiday meals this season. 💗
#holidayhealthtips #holidaydiettips #nutritioncoachforwomen #healthyholidayseason #holidayweightlossnotgain
A few intentional habits go a long way and have allowed me to enjoy holiday meals without the stress & guilt that used to follow.
Hope this helps you feel more relaxed & confident around holiday meals this season. 💗
#holidayhealthtips #holidaydiettips #nutritioncoachforwomen #healthyholidayseason #holidayweightlossnotgain
Holidays don’t have to feel like a free-for-all ..
Here’s the top 3 things I do to stay in control while still enjoying the foods I love 👇
But first dont forget to save this to refer back to before your next holiday gathering.
1️⃣ I prioritize protein earlier in the day
Most holiday meals are heavier on carbs + fats, so I make sure I get enough protein in my other meals. This helps keep me full & satiated which makes it easier to make intentional choices at the gathering instead of arriving hungry & eating everything in sight.
2️⃣ I move my body daily in a way that feels good, not as a means for punishment
Things such as a family walk, a dance party, a bike ride, playing outside, or active games. This kind of movement keeps my metabolism thriving, supports digestion, and honestly does more for consistency than exhausting hours of cardio ever did.
3️⃣ I pick my intention for the holiday gathering
Before I go, I decide what I want to focus on: appetizers, dessert, or a few drinks; just one or two things that I’m genuinely excited about.
I don’t just say yes to everything just because it’s there. Choosing my intention keeps me in control, lets me savor what I truly want, and prevents that “overstuffed and regretful” feeling later.
The goal isn’t restriction. It’s staying nourished, present, and enjoying the day without guilt.
#holidayweightlossnotgain #nutritioncoachforwomen #holidayhealthtips #holidaydiettips #holidayweightlosstips
Here’s the top 3 things I do to stay in control while still enjoying the foods I love 👇
But first dont forget to save this to refer back to before your next holiday gathering.
1️⃣ I prioritize protein earlier in the day
Most holiday meals are heavier on carbs + fats, so I make sure I get enough protein in my other meals. This helps keep me full & satiated which makes it easier to make intentional choices at the gathering instead of arriving hungry & eating everything in sight.
2️⃣ I move my body daily in a way that feels good, not as a means for punishment
Things such as a family walk, a dance party, a bike ride, playing outside, or active games. This kind of movement keeps my metabolism thriving, supports digestion, and honestly does more for consistency than exhausting hours of cardio ever did.
3️⃣ I pick my intention for the holiday gathering
Before I go, I decide what I want to focus on: appetizers, dessert, or a few drinks; just one or two things that I’m genuinely excited about.
I don’t just say yes to everything just because it’s there. Choosing my intention keeps me in control, lets me savor what I truly want, and prevents that “overstuffed and regretful” feeling later.
The goal isn’t restriction. It’s staying nourished, present, and enjoying the day without guilt.
#holidayweightlossnotgain #nutritioncoachforwomen #holidayhealthtips #holidaydiettips #holidayweightlosstips
When you learn how to eat for your body instead of living in constant restriction and build habits that fit your life, it's much easier to stay consistent ...
And you no longer have to start over with your diet every January.
#sustainableweightloss #funnyweightloss #diethumor #newyearweightloss #nutritioncoachforwomen
And you no longer have to start over with your diet every January.
#sustainableweightloss #funnyweightloss #diethumor #newyearweightloss #nutritioncoachforwomen
I thought I was "being good" every holiday season...
But instead, I ended up feeling out of control around food which caused me to overeat & overindulge.
Once I stopped trying to power through the holidays with extreme habits and started focusing on balanced meals, consistency, and allowing myself the flexibility to enjoy my favorite foods, everything felt so much easier.
If you're tired of repeating the same cycle every year, you're not alone.And there is a more sustainable way to approach the season.
Comment or DM me "Holidays" and I'll send you my free guide with 5 simple tips to help you enjoy the holidays without guilt or stress.🎄🍪🎁
#holidayweightlossnotgain #healthyholidaytips #holidayhealthtips #holidayeatingtips #nutritioncoachforwomen
But instead, I ended up feeling out of control around food which caused me to overeat & overindulge.
Once I stopped trying to power through the holidays with extreme habits and started focusing on balanced meals, consistency, and allowing myself the flexibility to enjoy my favorite foods, everything felt so much easier.
If you're tired of repeating the same cycle every year, you're not alone.And there is a more sustainable way to approach the season.
Comment or DM me "Holidays" and I'll send you my free guide with 5 simple tips to help you enjoy the holidays without guilt or stress.🎄🍪🎁
#holidayweightlossnotgain #healthyholidaytips #holidayhealthtips #holidayeatingtips #nutritioncoachforwomen
It was never the holidays...
It was the belief that I had to choose between being super strict or being off the rails.
There was no middle ground. No flexibility. No space for real life.
If I couldn’t be perfect through the holiday season, I just didn’t try at all.
Baking cookies, holiday parties, holiday dinners…
I’d tell myself, “Forget it. I’ll just start fresh in January when nothing is in my way.”
And every year, that mindset set me back even further.
Not because of the holidays themselves, but because I gave up on all the regular days in between.
The truth is: there are way more days that aren’t holidays than days that are.
But the all-or-nothing mindset made me treat the entire season like it was impossible to navigate.
Once I learned balance- that I could enjoy the traditions and still show up for myself on the other days, I finally got unstuck.
And that balance came from simple lifestyle habits: eating regular meals, prioritizing protein, getting movement in when I could, and letting one off day be just one day instead of a spiral.
It turns out you don’t need perfect days to make progress.
You just need enough consistent ones.
Want more tips for staying consistent this holiday season without feeling restricted? Comment “TIPS” for my free guide.
#holidayweightlossnotgain #holidayhealthtips #nutritioncoachforwomen #weightlossmindset #holidayweightlosstips
It was the belief that I had to choose between being super strict or being off the rails.
There was no middle ground. No flexibility. No space for real life.
If I couldn’t be perfect through the holiday season, I just didn’t try at all.
Baking cookies, holiday parties, holiday dinners…
I’d tell myself, “Forget it. I’ll just start fresh in January when nothing is in my way.”
And every year, that mindset set me back even further.
Not because of the holidays themselves, but because I gave up on all the regular days in between.
The truth is: there are way more days that aren’t holidays than days that are.
But the all-or-nothing mindset made me treat the entire season like it was impossible to navigate.
Once I learned balance- that I could enjoy the traditions and still show up for myself on the other days, I finally got unstuck.
And that balance came from simple lifestyle habits: eating regular meals, prioritizing protein, getting movement in when I could, and letting one off day be just one day instead of a spiral.
It turns out you don’t need perfect days to make progress.
You just need enough consistent ones.
Want more tips for staying consistent this holiday season without feeling restricted? Comment “TIPS” for my free guide.
#holidayweightlossnotgain #holidayhealthtips #nutritioncoachforwomen #weightlossmindset #holidayweightlosstips
Holidays dont have to derail your progress...
Enjoy Thanksgiving, savor your favorite foods, & jump right back into your routine the next day.
Its when the holidays turn into a 2 month free for all that progress stalls.
#holidayweightlossnotgain #holidayeatingtips #holidayweightlosstips #holidayhealthtips #flexibledietinglifestyle
Enjoy Thanksgiving, savor your favorite foods, & jump right back into your routine the next day.
Its when the holidays turn into a 2 month free for all that progress stalls.
#holidayweightlossnotgain #holidayeatingtips #holidayweightlosstips #holidayhealthtips #flexibledietinglifestyle
Avoiding dessert isn’t the problem…
But telling yourself you can’t have it is.
And I know this all too well, because this used to be me.
You’re getting ready for a holiday dinner and all day you tell yourself, “I’m not having dessert tonight.”
Dinner comes, you eat, and now dessert is on the table.
You’re still trying to be strong, pretending you don’t want any.
But in your mind, all you can think about is that slice of your favorite pumpkin pie that your grandma makes every year.
Eventually you give in & take a tiny bite off someone else’s plate, then another & another.
Before you know it you’ve had a couple slices, a cookie, & some chocolate on the side.
Now you feel stuffed, frustrated, and full of guilt.
But when you give yourself permission upfront to have the dessert you actually want, a few things happen:
🍪You’re satisfied instead of restricted
🍪You’re less likely to sneak bites or pick at multiple things.
🍪You stay in control instead of feeling out of control.
🍪You often end up eating fewer calories overall than when you resist and then binge, which is exactly keeps your progress moving forward toward your goals.
Overeating rarely comes from having the dessert.It usually comes from trying not to.
Want help navigating the holidays without restriction, guilt, or losing progress? Comment HOLIDAY and I’ll send you my free holiday guide!
#holidayhealthtips #holidayweightlossnotgain #holidayweightlosstips #nutritioncoachforwomen #sustainablefatloss
But telling yourself you can’t have it is.
And I know this all too well, because this used to be me.
You’re getting ready for a holiday dinner and all day you tell yourself, “I’m not having dessert tonight.”
Dinner comes, you eat, and now dessert is on the table.
You’re still trying to be strong, pretending you don’t want any.
But in your mind, all you can think about is that slice of your favorite pumpkin pie that your grandma makes every year.
Eventually you give in & take a tiny bite off someone else’s plate, then another & another.
Before you know it you’ve had a couple slices, a cookie, & some chocolate on the side.
Now you feel stuffed, frustrated, and full of guilt.
But when you give yourself permission upfront to have the dessert you actually want, a few things happen:
🍪You’re satisfied instead of restricted
🍪You’re less likely to sneak bites or pick at multiple things.
🍪You stay in control instead of feeling out of control.
🍪You often end up eating fewer calories overall than when you resist and then binge, which is exactly keeps your progress moving forward toward your goals.
Overeating rarely comes from having the dessert.It usually comes from trying not to.
Want help navigating the holidays without restriction, guilt, or losing progress? Comment HOLIDAY and I’ll send you my free holiday guide!
#holidayhealthtips #holidayweightlossnotgain #holidayweightlosstips #nutritioncoachforwomen #sustainablefatloss
I see it all the time…
An egg or two for breakfast.
A yogurt cup for lunch.
3 slices of turkey in a sandwich for dinner.
And when you add it up, that’s maybe 30-35 grams of protein for the entire day.
Most women over 35 need that much protein per meal in order to feel full & maintain muscle to support metabolism which supports fat loss.
That’s why by mid-afternoon you’re starving & raiding the office break room for all the snacks leading you to believe you just don’t have enough discipline & will never lose the weight.
When clients first start working with me and we look at their current nutrition, this is exactly what I see: some protein in the day, but never nearly enough what they actually need.
If you’’ve been struggling with staying full, controlling cravings, or losing fat. It’s not a willpower problem.
It’s a not-enough-protein problem.
Comment ‘PROTEIN’ for a free nutrition audit and I’ll show you exactly how much you should be eating to hit your goals.
#fatlossover35 #fitover35 #proteintipsandtricks #sustainablefatloss #nutritioncoachforwomen
An egg or two for breakfast.
A yogurt cup for lunch.
3 slices of turkey in a sandwich for dinner.
And when you add it up, that’s maybe 30-35 grams of protein for the entire day.
Most women over 35 need that much protein per meal in order to feel full & maintain muscle to support metabolism which supports fat loss.
That’s why by mid-afternoon you’re starving & raiding the office break room for all the snacks leading you to believe you just don’t have enough discipline & will never lose the weight.
When clients first start working with me and we look at their current nutrition, this is exactly what I see: some protein in the day, but never nearly enough what they actually need.
If you’’ve been struggling with staying full, controlling cravings, or losing fat. It’s not a willpower problem.
It’s a not-enough-protein problem.
Comment ‘PROTEIN’ for a free nutrition audit and I’ll show you exactly how much you should be eating to hit your goals.
#fatlossover35 #fitover35 #proteintipsandtricks #sustainablefatloss #nutritioncoachforwomen
Little differences like this might seem harmless…
But when you’re in a calorie deficit or trying to lose fat, these small differences add up & can be the very reason you feel stuck, even when you’re following your plan perfectly.
You don’t need to weigh everything forever, but weighing a few staple foods for a short time can give you clarity, help you better visualize portions in the future, and make tracking way less frustrating.
To make it easier, start with the foods you eat most often; it’s a small habit that makes a big difference over time.
#trackyourmacros #trackingmacros #sustainablefatloss #weightlossmistakes
But when you’re in a calorie deficit or trying to lose fat, these small differences add up & can be the very reason you feel stuck, even when you’re following your plan perfectly.
You don’t need to weigh everything forever, but weighing a few staple foods for a short time can give you clarity, help you better visualize portions in the future, and make tracking way less frustrating.
To make it easier, start with the foods you eat most often; it’s a small habit that makes a big difference over time.
#trackyourmacros #trackingmacros #sustainablefatloss #weightlossmistakes
Anyone else feel like this?
Seems like everyone wants you to think the missing piece for weight loss in your late 30s-40s is a peptide or supplement.
But if the basics aren’t there:
-Eating enough protein
-Fueling your body with enough calories
-Building muscle
-Daily movement
-Sleep & stress management
-A plan that actually fits your life
-Consistency that doesn’t rely on motivation
Then the supplements are just an expensive band-aid.
Nothing you order online can outwork bad habits.
#healthymomhabits #fitover40 #fitover35 #sustainablefatloss #sustainableweightlosstips #diethumor
Seems like everyone wants you to think the missing piece for weight loss in your late 30s-40s is a peptide or supplement.
But if the basics aren’t there:
-Eating enough protein
-Fueling your body with enough calories
-Building muscle
-Daily movement
-Sleep & stress management
-A plan that actually fits your life
-Consistency that doesn’t rely on motivation
Then the supplements are just an expensive band-aid.
Nothing you order online can outwork bad habits.
#healthymomhabits #fitover40 #fitover35 #sustainablefatloss #sustainableweightlosstips #diethumor
You don’t need more recipes…
You just need to make simple tweaks to the foods you already love.
Start by building your meals with protein, carbs, fats, and fiber in mind. Each one plays a role:
👉Protein keeps you full and helps maintain & build muscle (which supports your metabolism).
👉Carbs give you energy for workouts and daily movement.
👉Fats support hormones and help you feel satisfied.
👉Fiber improves digestion, keeps you full longer, and helps regulate blood sugar to control cravings, making fat loss easier to stick with.
When you start balancing your meals this way, you’ll have more energy & better hunger control which makes it so much easier to stay consistent with fat loss without dieting.
Not sure where to start?
I have a free grocery list that breaks it all down for you. Just comment or DM me “LIST” and I’ll send it right over!
#trackingmacros #balancedmeals #sustainablefatloss #nutritioncoachforwomen #macrotracking #eatfoodsyoulove
You just need to make simple tweaks to the foods you already love.
Start by building your meals with protein, carbs, fats, and fiber in mind. Each one plays a role:
👉Protein keeps you full and helps maintain & build muscle (which supports your metabolism).
👉Carbs give you energy for workouts and daily movement.
👉Fats support hormones and help you feel satisfied.
👉Fiber improves digestion, keeps you full longer, and helps regulate blood sugar to control cravings, making fat loss easier to stick with.
When you start balancing your meals this way, you’ll have more energy & better hunger control which makes it so much easier to stay consistent with fat loss without dieting.
Not sure where to start?
I have a free grocery list that breaks it all down for you. Just comment or DM me “LIST” and I’ll send it right over!
#trackingmacros #balancedmeals #sustainablefatloss #nutritioncoachforwomen #macrotracking #eatfoodsyoulove
They’re always watching.
Our habits become their habits.
How we move, how we eat, how we care for ourselves, how we talk about our bodies… it all matters
I’m so grateful I get to set the example & show my daughter what healthy, realistic living looks like now, not the extremes I grew up with.
No obsession. No all-or-nothing. No restriction.
Just taking care of our bodies, moving because it feels good, and making space for the habits that support our overall well-being.
Because one day, she’ll think this is just what people do and that’s exactly the point.
#postpartumhealthjourney #momsgettinghealthy #nutritioncoachforwomen #healthcoachforwomen #healthymomhabits #healthymomlifestyle
Our habits become their habits.
How we move, how we eat, how we care for ourselves, how we talk about our bodies… it all matters
I’m so grateful I get to set the example & show my daughter what healthy, realistic living looks like now, not the extremes I grew up with.
No obsession. No all-or-nothing. No restriction.
Just taking care of our bodies, moving because it feels good, and making space for the habits that support our overall well-being.
Because one day, she’ll think this is just what people do and that’s exactly the point.
#postpartumhealthjourney #momsgettinghealthy #nutritioncoachforwomen #healthcoachforwomen #healthymomhabits #healthymomlifestyle
Let’s break this down because these aren’t random struggles.
They’re signals from your body.
1️⃣ If you’re constantly tired, it’s not because you need another cup of coffee. It’s because you’re not eating enough. Maybe your mornings start with just coffee, you work through your lunch, and then by the afternoon, you hit that wall; you’re dragging, your brain feels foggy, and you can’t focus. That’s your body begging for food.
2️⃣You’re not “lacking willpower” and thats why you cant stop snacking. You’re simply not eating enough to support your energy needs, especially if you’re chasing kids around or juggling a busy job. When your body doesn’t get enough food, it will demand quick energy. Hello sugar and salty cravings!
3️⃣That weekend “binge” cycle? It’s not that you suddenly lose all discipline on Friday night.
It’s what happens when you’ve been under-eating all week (skipping meals, cutting carbs, eating tiny portions) and by the time the weekend comes, you’re mentally and physically done. You feel out of control around food, tired of saying no, and just want to feel normal so you give yourself permission to before starting over again on Monday.
The truth is your body isn’t broken. It’s protecting you.
When you finally start eating enough (especially protein and balanced meals throughout the day), your energy comes back, cravings level out, and that “all or nothing” cycle disappears.
You don’t have to eat less to lose fat. You just have to eat right for your body and your goals.
If you’re not sure how to eat right for YOUR body, I’m offering a FREE mini-audit to help you figure out exactly what your body needs. DM me ‘AUDIT’ and let’s do this together!
#losefatover40 #fitover35 #fitover40 #sustainablefatloss #nutritioncoachforwomen
They’re signals from your body.
1️⃣ If you’re constantly tired, it’s not because you need another cup of coffee. It’s because you’re not eating enough. Maybe your mornings start with just coffee, you work through your lunch, and then by the afternoon, you hit that wall; you’re dragging, your brain feels foggy, and you can’t focus. That’s your body begging for food.
2️⃣You’re not “lacking willpower” and thats why you cant stop snacking. You’re simply not eating enough to support your energy needs, especially if you’re chasing kids around or juggling a busy job. When your body doesn’t get enough food, it will demand quick energy. Hello sugar and salty cravings!
3️⃣That weekend “binge” cycle? It’s not that you suddenly lose all discipline on Friday night.
It’s what happens when you’ve been under-eating all week (skipping meals, cutting carbs, eating tiny portions) and by the time the weekend comes, you’re mentally and physically done. You feel out of control around food, tired of saying no, and just want to feel normal so you give yourself permission to before starting over again on Monday.
The truth is your body isn’t broken. It’s protecting you.
When you finally start eating enough (especially protein and balanced meals throughout the day), your energy comes back, cravings level out, and that “all or nothing” cycle disappears.
You don’t have to eat less to lose fat. You just have to eat right for your body and your goals.
If you’re not sure how to eat right for YOUR body, I’m offering a FREE mini-audit to help you figure out exactly what your body needs. DM me ‘AUDIT’ and let’s do this together!
#losefatover40 #fitover35 #fitover40 #sustainablefatloss #nutritioncoachforwomen
You CAN enjoy the candy 🍫, you just need a little strategy.
When you eat candy by itself (especially when you’re hungry), your blood sugar spikes and then crashes.
That crash can leave you craving even more sugar causing you to eat the whole bag.
But if you have it after a high-protein, balanced meal or snack— like Greek yogurt with berries & peanut butter, or salad topped with chicken, cheese, apples, etc, your blood sugar stays more stable.
This makes it much more likely to enjoy the candy without it turning into an all-day sugar spiral.
So this Halloween, remember:
It’s not about avoiding candy; it’s about building habits that let you enjoy it without losing progress toward your weight loss goals.
And if you do end up overdoing it on the candy, its just one day and just go right back to consistency the next day.
Save this tip for later and follow for more ways to enjoy food while still reaching your goals. 🎃
#halloweenweightlosstips #holidayweightlosstips #sustainablefatloss #foodfreedom #allfoodsfit
When you eat candy by itself (especially when you’re hungry), your blood sugar spikes and then crashes.
That crash can leave you craving even more sugar causing you to eat the whole bag.
But if you have it after a high-protein, balanced meal or snack— like Greek yogurt with berries & peanut butter, or salad topped with chicken, cheese, apples, etc, your blood sugar stays more stable.
This makes it much more likely to enjoy the candy without it turning into an all-day sugar spiral.
So this Halloween, remember:
It’s not about avoiding candy; it’s about building habits that let you enjoy it without losing progress toward your weight loss goals.
And if you do end up overdoing it on the candy, its just one day and just go right back to consistency the next day.
Save this tip for later and follow for more ways to enjoy food while still reaching your goals. 🎃
#halloweenweightlosstips #holidayweightlosstips #sustainablefatloss #foodfreedom #allfoodsfit
My body has been through so many different seasons and each one has taught me something different.
This journey isn’t just about how I look.
It’s about how I feel, how I show up for myself, and how I take care of the body that’s carried me through every stage of life.
For years, I thought I had to wait until I was smaller to love myself.
But what I’ve learned is you don’t just wake up one day and suddenly love yourself after you lose weight.
It’s something you build by showing up for yourself and doing the things that make you feel good, even when it feels hard.
I’ve changed everything about myself: my habits, my mindset, my body.
And the one thing that never changed? I love myself through it all
Your body deserves grace for all it does; growing, healing, carrying, and showing up for you every single day.
Be kind to it and remember, if you wouldn’t say it to your best friend, don’t say it to yourself.
You can practice self- love for your body now and still want to change it.♥️
This journey isn’t just about how I look.
It’s about how I feel, how I show up for myself, and how I take care of the body that’s carried me through every stage of life.
For years, I thought I had to wait until I was smaller to love myself.
But what I’ve learned is you don’t just wake up one day and suddenly love yourself after you lose weight.
It’s something you build by showing up for yourself and doing the things that make you feel good, even when it feels hard.
I’ve changed everything about myself: my habits, my mindset, my body.
And the one thing that never changed? I love myself through it all
Your body deserves grace for all it does; growing, healing, carrying, and showing up for you every single day.
Be kind to it and remember, if you wouldn’t say it to your best friend, don’t say it to yourself.
You can practice self- love for your body now and still want to change it.♥️
This time I knew better….
I wasted too many years listening to diet culture & trying to give up things I loved in pursuit of weight loss.
I still enjoyed life filled with date nights, dessert, Disney trips, birthdays, carbs, and movement in ways that didn’t involve hours of intense cardio.
That’s what made my approach sustainable.
When I tried to skip these things in the past, I was miserable:
❌️overdoing cardio because I felt guilty
❌️ binging on foods I cut out and feeling super bloated after
❌️stressing over every social event and trying to pick and choose which ones to avoid just to stay on plan.
And all that did was leave me stuck in a yo-yo diet cycle.
The reason I can do all of this today while still losing the baby weight is because I took the time to change my lifestyle habits and prioritize what matters most.
1️⃣Focus on nutrient-dense, balanced meals by tracking macros
2️⃣Strength training to build and maintain muscle
3️⃣Move consistently - daily walks, not endless cardio
4️⃣Prioritize sleep and rest (as much as I can with a 10-month-old)
5️⃣Stay hydrated throughout the day
6️⃣Allow flexibility for social events and treats without guilt
This balance is what keeps me consistent even at 40.
If you’re ready to finally lose the weight without giving up your favorite foods or your social life, send me a DM with the word BALANCE I’ll share how we can make this your reality too.
#postpartumweightlossover35 #fitover40 #sustainablepostpartumweightloss #lostthebabyweight #postpartumjourneyinprogress
I wasted too many years listening to diet culture & trying to give up things I loved in pursuit of weight loss.
I still enjoyed life filled with date nights, dessert, Disney trips, birthdays, carbs, and movement in ways that didn’t involve hours of intense cardio.
That’s what made my approach sustainable.
When I tried to skip these things in the past, I was miserable:
❌️overdoing cardio because I felt guilty
❌️ binging on foods I cut out and feeling super bloated after
❌️stressing over every social event and trying to pick and choose which ones to avoid just to stay on plan.
And all that did was leave me stuck in a yo-yo diet cycle.
The reason I can do all of this today while still losing the baby weight is because I took the time to change my lifestyle habits and prioritize what matters most.
1️⃣Focus on nutrient-dense, balanced meals by tracking macros
2️⃣Strength training to build and maintain muscle
3️⃣Move consistently - daily walks, not endless cardio
4️⃣Prioritize sleep and rest (as much as I can with a 10-month-old)
5️⃣Stay hydrated throughout the day
6️⃣Allow flexibility for social events and treats without guilt
This balance is what keeps me consistent even at 40.
If you’re ready to finally lose the weight without giving up your favorite foods or your social life, send me a DM with the word BALANCE I’ll share how we can make this your reality too.
#postpartumweightlossover35 #fitover40 #sustainablepostpartumweightloss #lostthebabyweight #postpartumjourneyinprogress
Seems to be a new 'best' way to lose weight weekly for women over 35...
Eliminate sugar or processed foods?
Cardio or weight training?
Keto or intermittent fasting?
Overeating or undereating?
Supplements or peptides?
Sound familiar?
The truth is it isn’t about doing more or following the “perfect” diet.
It’s about doing the right things consistently.
Here’s what actually matters:
✅ Prioritize protein
Aim for a source of protein at every meal (think turkey, greek yogurt, chicken, protein powder, etc). Protein keeps you full & supports muscle growth Q10
Strength training 3–4x per week using a progressive overload approach helps maintain and build muscle which is key for burning more calories at rest, shaping your body, and increasing metabolism.
✅ Move throughout the day
Your daily movement (steps, household chores, & errands) impacts fat loss more than hours of cardio. Aim for 8–10k steps per day;even short walks throughout the day add up.
✅ Eat in a slight to moderate calorie deficit
Aim for 15-20% fewer calories than your maintenance. Cutting calories too low slows your metabolism and is a major stress on the body, which can make fat loss harder.
✅ Manage stress + sleep
Hormones like cortisol can stall progress if stress and sleep are out of control. Aim for at least 7 hours of sleep and find simple ways to unwind daily, such as a short walk, meditation, or deep breathing.
✅ Be patient
Sustainable fat loss is meant to be slow, Stay consistent by repeating the basics over and over until they become your norm.
You don’t need to take extreme measures or live in constant restriction in order to lose weight over 35.
Focus on the habits above that actually move the needle for your body now.
If you’re not sure where to start, I’d love to provide you with a FREE nutrition audit where I’ll help you see what’s working, what’s not, and what to focus on next. Comment or DM me the word AUDIT and I’ll send you the details.
#fitover35 #weightlossover35 #simpleweightlosstips #nutritioncoachforwomen #stopovercomplicatingweightloss #fatlossover35
Eliminate sugar or processed foods?
Cardio or weight training?
Keto or intermittent fasting?
Overeating or undereating?
Supplements or peptides?
Sound familiar?
The truth is it isn’t about doing more or following the “perfect” diet.
It’s about doing the right things consistently.
Here’s what actually matters:
✅ Prioritize protein
Aim for a source of protein at every meal (think turkey, greek yogurt, chicken, protein powder, etc). Protein keeps you full & supports muscle growth Q10
Strength training 3–4x per week using a progressive overload approach helps maintain and build muscle which is key for burning more calories at rest, shaping your body, and increasing metabolism.
✅ Move throughout the day
Your daily movement (steps, household chores, & errands) impacts fat loss more than hours of cardio. Aim for 8–10k steps per day;even short walks throughout the day add up.
✅ Eat in a slight to moderate calorie deficit
Aim for 15-20% fewer calories than your maintenance. Cutting calories too low slows your metabolism and is a major stress on the body, which can make fat loss harder.
✅ Manage stress + sleep
Hormones like cortisol can stall progress if stress and sleep are out of control. Aim for at least 7 hours of sleep and find simple ways to unwind daily, such as a short walk, meditation, or deep breathing.
✅ Be patient
Sustainable fat loss is meant to be slow, Stay consistent by repeating the basics over and over until they become your norm.
You don’t need to take extreme measures or live in constant restriction in order to lose weight over 35.
Focus on the habits above that actually move the needle for your body now.
If you’re not sure where to start, I’d love to provide you with a FREE nutrition audit where I’ll help you see what’s working, what’s not, and what to focus on next. Comment or DM me the word AUDIT and I’ll send you the details.
#fitover35 #weightlossover35 #simpleweightlosstips #nutritioncoachforwomen #stopovercomplicatingweightloss #fatlossover35
Here's what I didnt do 👇
-cut out any foods or food groups
-spend hours in the gym
-make complicated meals
-skip out on fun
-obsess over the scale
-eat 1200 calories
-be perfect daily
But I did continue to show up for myself, even if it was just a short 20 minute workout, 10 minute walk, or throwing together a protein bar, piece of fruit, and some almonds and calling in a meal.
Showing up consistently, no matter how small, adds up over time 🩷
#postpartumjourneytofit #firsttimemomsover40 #sustainablefatlossover35 #postpartumbeforeandafter #losethebabyweightforgood
-cut out any foods or food groups
-spend hours in the gym
-make complicated meals
-skip out on fun
-obsess over the scale
-eat 1200 calories
-be perfect daily
But I did continue to show up for myself, even if it was just a short 20 minute workout, 10 minute walk, or throwing together a protein bar, piece of fruit, and some almonds and calling in a meal.
Showing up consistently, no matter how small, adds up over time 🩷
#postpartumjourneytofit #firsttimemomsover40 #sustainablefatlossover35 #postpartumbeforeandafter #losethebabyweightforgood
Some days can be just about memories and that’s okay! 🍰🎢
Yesterday was one of those days for me. I spent the day at Disneyland trying some delicious foods with my husband. I didn’t think twice about protein or calories. I enjoyed every bite and stopped when I was full.
And the reason I can do that without guilt is because this is not my norm.
Most days, I’m prioritizing protein, balanced meals, hydration, movement, sleep, and strength training 4x a week. Those are my habits — and that’s why days like this fit into my lifestyle without undoing any progress.
Now, if I ate this way multiple days a week, every week without paying attention to my habits or nutrition, that’s when the weight would start to pile on.
It’s not the occasional day of fun food that causes setbacks; it’s when indulgent days become the norm instead of the exception.
That’s why consistency matters so much. The habits you prioritize most days are what keep you progressing even when life includes days like this.
Being healthy isn’t about restriction; it’s about living in a way that supports your goals and your happiness.
If finding this kind of balance feels hard for you, it’s a sign your habits & mindset need a reset and I can help you get there. Send me a DM with the word BALANCE and let’s chat!
#flexibledieting #foodfreedom #nutritioncoachforwomen #sustainableweightloss #ditchdiets #healthylifestylehabits
Yesterday was one of those days for me. I spent the day at Disneyland trying some delicious foods with my husband. I didn’t think twice about protein or calories. I enjoyed every bite and stopped when I was full.
And the reason I can do that without guilt is because this is not my norm.
Most days, I’m prioritizing protein, balanced meals, hydration, movement, sleep, and strength training 4x a week. Those are my habits — and that’s why days like this fit into my lifestyle without undoing any progress.
Now, if I ate this way multiple days a week, every week without paying attention to my habits or nutrition, that’s when the weight would start to pile on.
It’s not the occasional day of fun food that causes setbacks; it’s when indulgent days become the norm instead of the exception.
That’s why consistency matters so much. The habits you prioritize most days are what keep you progressing even when life includes days like this.
Being healthy isn’t about restriction; it’s about living in a way that supports your goals and your happiness.
If finding this kind of balance feels hard for you, it’s a sign your habits & mindset need a reset and I can help you get there. Send me a DM with the word BALANCE and let’s chat!
#flexibledieting #foodfreedom #nutritioncoachforwomen #sustainableweightloss #ditchdiets #healthylifestylehabits
I fell into this trap for years...
I wish someone would have taken the time to break this down for me.
Going over calories one day isn't what stalls progress- but the all or nothing spiral is.
Save this post for the next time your brain starts telling you you've ruined everything from one off day-it's lying.
#allornothingmindset #weightlossmindset #sustainablefatloss #nutritioncoachforwomen
I wish someone would have taken the time to break this down for me.
Going over calories one day isn't what stalls progress- but the all or nothing spiral is.
Save this post for the next time your brain starts telling you you've ruined everything from one off day-it's lying.
#allornothingmindset #weightlossmindset #sustainablefatloss #nutritioncoachforwomen
The real betrayal?
Believing these things would actually help when in reality they just made weight loss harder.
Which one do you relate to most? Let me know in the comments 👇
#weightlosstruths #weightlossmistakes #liesaboutweightloss #sustainablefatloss #sustainableweightloss
Believing these things would actually help when in reality they just made weight loss harder.
Which one do you relate to most? Let me know in the comments 👇
#weightlosstruths #weightlossmistakes #liesaboutweightloss #sustainablefatloss #sustainableweightloss
I was always dieting…
So foods like donuts felt completely off-limits.
If I had one, the day was “ruined,” so I might as well finish the box to get rid of them so I could start over tomorrow.
That was the cycle: restricting myself, labeling foods as good or bad, then binging the moment I had something off-limits.
I thought I just lacked willpower and would never be able to stick to a diet and lose weight.
But turns out, I was wrong. It wasn’t my lack of willpower, it was that the diets I was following were too restrictive and set me up to fail.
When I started tracking macros, I learned how to fit the foods I love into my plan— instead of avoiding them — and everything changed.
Now a box of donuts can sit in my house for days… and I don’t feel the need to eat them all at once.
Knowing I can have one today and more tomorrow if I want removes the urgency, the guilt, and the binge-restrict cycle.
That’s real food freedom and I honestly didn't think I'd ever get here.
Want to learn how to do this for yourself? I break it all down in my FREE training. Comment 🍩 and Ill send it over ASAP.
#flexiblediet #trackingmacros #macrotracking #ditchdiets #foodfreedom #stopbingeea
So foods like donuts felt completely off-limits.
If I had one, the day was “ruined,” so I might as well finish the box to get rid of them so I could start over tomorrow.
That was the cycle: restricting myself, labeling foods as good or bad, then binging the moment I had something off-limits.
I thought I just lacked willpower and would never be able to stick to a diet and lose weight.
But turns out, I was wrong. It wasn’t my lack of willpower, it was that the diets I was following were too restrictive and set me up to fail.
When I started tracking macros, I learned how to fit the foods I love into my plan— instead of avoiding them — and everything changed.
Now a box of donuts can sit in my house for days… and I don’t feel the need to eat them all at once.
Knowing I can have one today and more tomorrow if I want removes the urgency, the guilt, and the binge-restrict cycle.
That’s real food freedom and I honestly didn't think I'd ever get here.
Want to learn how to do this for yourself? I break it all down in my FREE training. Comment 🍩 and Ill send it over ASAP.
#flexiblediet #trackingmacros #macrotracking #ditchdiets #foodfreedom #stopbingeea
He knows my love language 😂
#disneyadultlife #funnydisneyreels #disneyhumor
#disneyadultlife #funnydisneyreels #disneyhumor
Full recipe details here👇
225g spaghetti squash, cooked
125g Trader Joe's autumnal harvest sauce
106g 93% lean ground turkey, cooked
30g protein, 27g C, 17g F, 375 calories
High volume recipes like this are my go to when in a fat loss phase because I can eat satisfying portions which makes it so much easier to stay within my calorie goals.
Note: Pasta is not off limits because with macros every food fits but making swaps such as spaghetti squash allows you to eat more food for less calories to keep you full which makes fat loss so much easier.
Try it this fall & let me know what you think!
#fatlossover35 #fatlossrecipe #quickandeasyhealthymeals #nutritioncoachforwomen #macrofriendlymealideas
225g spaghetti squash, cooked
125g Trader Joe's autumnal harvest sauce
106g 93% lean ground turkey, cooked
30g protein, 27g C, 17g F, 375 calories
High volume recipes like this are my go to when in a fat loss phase because I can eat satisfying portions which makes it so much easier to stay within my calorie goals.
Note: Pasta is not off limits because with macros every food fits but making swaps such as spaghetti squash allows you to eat more food for less calories to keep you full which makes fat loss so much easier.
Try it this fall & let me know what you think!
#fatlossover35 #fatlossrecipe #quickandeasyhealthymeals #nutritioncoachforwomen #macrofriendlymealideas
I thought dieting harder and stricter would finally give me results.
I'd cut calories low, skip meals, & avoid foods I loved. But I was constantly tired, stressed, and frustrated that nothing seemed to stick.
Then I stopped dieting and started focusing on what actually works. Here’s my 3-step method:
1️⃣Track my macros – Taught me what my body actually needs to fuel it properly for my specific goals while eating foods I actually enjoy
2️⃣Lift weights – Helped me build muscle, which boosts metabolism and results in the toned look. I aim for 4x/week.
3️⃣Increase my steps– Helped me burn calories which increases metabolic rate.(I used to just do my workout and be sedentary the rest of the day). I aim for at least 8K steps daily.
The result? Clothes fit better, energy improved, and confidence finally came naturally—without obsessing over the scale or restricting foods I loved.
It’s never too late to stop dieting and start building habits that actually work.
Which habit will you start this week? Let me know in the comments!
##sustainablefatloss #fitover35 #fitover35#ditchthediet
I'd cut calories low, skip meals, & avoid foods I loved. But I was constantly tired, stressed, and frustrated that nothing seemed to stick.
Then I stopped dieting and started focusing on what actually works. Here’s my 3-step method:
1️⃣Track my macros – Taught me what my body actually needs to fuel it properly for my specific goals while eating foods I actually enjoy
2️⃣Lift weights – Helped me build muscle, which boosts metabolism and results in the toned look. I aim for 4x/week.
3️⃣Increase my steps– Helped me burn calories which increases metabolic rate.(I used to just do my workout and be sedentary the rest of the day). I aim for at least 8K steps daily.
The result? Clothes fit better, energy improved, and confidence finally came naturally—without obsessing over the scale or restricting foods I loved.
It’s never too late to stop dieting and start building habits that actually work.
Which habit will you start this week? Let me know in the comments!
##sustainablefatloss #fitover35 #fitover35#ditchthediet
Every year I'd fall into the same trap...
Id tell myself I'll wait until after the holidays to start losing weight which only left me with extra pounds and more frustration come January 1st.
Don't make the same mistake I did....start building habits that actually stick today....your future self will thank you.
Send me a DM and let's chat if you need help getting started.
#holidayweightlossnotgain #healthylifestyletips #flexiblediet #sustainablefatloss #healthyhabitsforlife
Id tell myself I'll wait until after the holidays to start losing weight which only left me with extra pounds and more frustration come January 1st.
Don't make the same mistake I did....start building habits that actually stick today....your future self will thank you.
Send me a DM and let's chat if you need help getting started.
#holidayweightlossnotgain #healthylifestyletips #flexiblediet #sustainablefatloss #healthyhabitsforlife
Not your typical “only protein & veggies” Trader Joe’s 🍂 haul
As a women’s health & nutrition coach, I’m all about showing that all foods can fit. Yes, I grabbed my nutrient dense staples to stay full and energized—but I also picked up some fun fall favorites that I love (hello pumpkin!).
Because here’s the truth: you don’t have to cut out the foods you enjoy to reach your goals. Balance > restriction every single time.
Tell me in the comments: what’s YOUR must-have Trader Joe’s fall item?
#traderjoesfall #allfoodsfit #flexiblediet #foodfreedom #nutritioncoachforwomen #healthcoachforwomen
As a women’s health & nutrition coach, I’m all about showing that all foods can fit. Yes, I grabbed my nutrient dense staples to stay full and energized—but I also picked up some fun fall favorites that I love (hello pumpkin!).
Because here’s the truth: you don’t have to cut out the foods you enjoy to reach your goals. Balance > restriction every single time.
Tell me in the comments: what’s YOUR must-have Trader Joe’s fall item?
#traderjoesfall #allfoodsfit #flexiblediet #foodfreedom #nutritioncoachforwomen #healthcoachforwomen
It’s not the dinner out that derails your progress… it’s what happens before and after.
Here’s what I coach my clients to focus on the day of:
But first make sure you save this so you're ready for your next dinner out!
🍳 Eat your regular meals (don’t “save” calories)
🍗 Build each meal around protein
🥗 Add veggies and fiber for fullness
🥛 Stay hydrated so you dont mistake hunger for thirst
🚶♀️ Get in your daily movement
Then at dinner, you have two options:
1️⃣ Choose a protein-forward meal that supports your goals.
OR
2️⃣ If dining out isn’t something you do often, order what you really want, enjoy it fully, and get back to your normal routine the next day.
Because dinner out isn’t the problem—the all-or-nothing response to it is.
#nutritioncoachforwomen
#sustainablefatloss #diningoutweightloss #realisticweightloss
Here’s what I coach my clients to focus on the day of:
But first make sure you save this so you're ready for your next dinner out!
🍳 Eat your regular meals (don’t “save” calories)
🍗 Build each meal around protein
🥗 Add veggies and fiber for fullness
🥛 Stay hydrated so you dont mistake hunger for thirst
🚶♀️ Get in your daily movement
Then at dinner, you have two options:
1️⃣ Choose a protein-forward meal that supports your goals.
OR
2️⃣ If dining out isn’t something you do often, order what you really want, enjoy it fully, and get back to your normal routine the next day.
Because dinner out isn’t the problem—the all-or-nothing response to it is.
#nutritioncoachforwomen
#sustainablefatloss #diningoutweightloss #realisticweightloss
You don't have to choose between enjoying life or making progress with your weight loss goals.
The real transformation happens when you learn how to do both.
If you can relate to missing out on fun because of diet rules, comment or DM me "FUN" for my free training that shows you how to balance both.
#sustainablefatloss #sustainableweightloss #flexibledie #trackingmacros #loseweightover35
The real transformation happens when you learn how to do both.
If you can relate to missing out on fun because of diet rules, comment or DM me "FUN" for my free training that shows you how to balance both.
#sustainablefatloss #sustainableweightloss #flexibledie #trackingmacros #loseweightover35
When I finally figured out the secret to weight loss in my 30s, I realized it wasn’t about cutting more and more foods I love.
That only left me stuck in the same cycle of restriction → giving in → weight gain → feeling like I failed.
When I started working with a coach & tracking macros, I realized it wasn’t about taking foods away—it was about adding in the foods my body actually needed to thrive:
✅ Protein at every meal for fullness & muscle (chicken, greek yogurt, egg whites, cottage cheese)
✅ Veggies & fruits for fiber & nutrients (spinach, peppers, berries, apples)
✅ Healthy fats for hormone health(avocado, nuts, olive oil)
✅ Carbs for energy (rice, potatoes, oats, whole-grain bread)
✅ Fiber for digestion & satiety (beans, seeds, whole grains, popcorn)
Even just adding one or two of these each day makes meals more satisfying and keeps your progress consistent—without feeling deprived.
Quick wins you can try today👇
🍳Add a protein source to your breakfast
🥕Add veggies to your sandwich
🍎Add fruit to your yogurt or oatmeal
🧉Add chia or flax seed to your smoothie
Which one are you going to try today? Let me know in the comments!
#weightlossover35 #trackingmacros #sustainablefatloss #simpleweightlosstips
#feelyourbestlookyourbest
That only left me stuck in the same cycle of restriction → giving in → weight gain → feeling like I failed.
When I started working with a coach & tracking macros, I realized it wasn’t about taking foods away—it was about adding in the foods my body actually needed to thrive:
✅ Protein at every meal for fullness & muscle (chicken, greek yogurt, egg whites, cottage cheese)
✅ Veggies & fruits for fiber & nutrients (spinach, peppers, berries, apples)
✅ Healthy fats for hormone health(avocado, nuts, olive oil)
✅ Carbs for energy (rice, potatoes, oats, whole-grain bread)
✅ Fiber for digestion & satiety (beans, seeds, whole grains, popcorn)
Even just adding one or two of these each day makes meals more satisfying and keeps your progress consistent—without feeling deprived.
Quick wins you can try today👇
🍳Add a protein source to your breakfast
🥕Add veggies to your sandwich
🍎Add fruit to your yogurt or oatmeal
🧉Add chia or flax seed to your smoothie
Which one are you going to try today? Let me know in the comments!
#weightlossover35 #trackingmacros #sustainablefatloss #simpleweightlosstips
#feelyourbestlookyourbest
I get it—the scale moves down quickly and it feels like success..
But here’s the reality no one tells you:
🚫 Fast weight loss usually isn’t fat loss. It’s water, glycogen (the carbs stored in your muscles), and muscle tissue and holding on to muscle is especially important for women over 35, since it helps your metabolism thrive and keeps you strong.
🚫Extreme diets or overexercising is a stress on your body which can backfire on your hormones, leaving you even more stuck.
🚫 The faster it comes off, the harder it is to keep off—because the habits that caused it aren’t sustainable.
What is the flex?
✅️Fueling your body with enough protein and balanced meals.
✅️Building muscle through strength training.
✅️Creating habits you can actually maintain long-term
Because anyone can crash diet and lose pounds fast.But keeping it off—and feeling strong, energized, and confident while doing it—that’s the real win.
If you’re tired of chasing quick drops on the scale and want real, lasting results that actually change how your body feels and looks—this is exactly what I help women do in coaching. DM me “STRONG” and let’s get started!
#sustainablefatloss #nutritioncoachforwomen
#fitover35 #fitover40 #weightlossover35 #sustainableweightloss
But here’s the reality no one tells you:
🚫 Fast weight loss usually isn’t fat loss. It’s water, glycogen (the carbs stored in your muscles), and muscle tissue and holding on to muscle is especially important for women over 35, since it helps your metabolism thrive and keeps you strong.
🚫Extreme diets or overexercising is a stress on your body which can backfire on your hormones, leaving you even more stuck.
🚫 The faster it comes off, the harder it is to keep off—because the habits that caused it aren’t sustainable.
What is the flex?
✅️Fueling your body with enough protein and balanced meals.
✅️Building muscle through strength training.
✅️Creating habits you can actually maintain long-term
Because anyone can crash diet and lose pounds fast.But keeping it off—and feeling strong, energized, and confident while doing it—that’s the real win.
If you’re tired of chasing quick drops on the scale and want real, lasting results that actually change how your body feels and looks—this is exactly what I help women do in coaching. DM me “STRONG” and let’s get started!
#sustainablefatloss #nutritioncoachforwomen
#fitover35 #fitover40 #weightlossover35 #sustainableweightloss
So many women think they're doing something wrong...
"If I just follow exactly what she's doing, I'll look like her."
But eating someone else's way will never give you their results because YOUR body has its own calorie & macro needs.
That's why real progress comes when you learn how to eat for you-not follow someone else's rules.
DM me "Start" and I'll send you my free guide to help you finally see results that stick.
#sustainablefatloss #fitover40 #fitover35 #trackyourmacros #nutritioncoachforwomen
"If I just follow exactly what she's doing, I'll look like her."
But eating someone else's way will never give you their results because YOUR body has its own calorie & macro needs.
That's why real progress comes when you learn how to eat for you-not follow someone else's rules.
DM me "Start" and I'll send you my free guide to help you finally see results that stick.
#sustainablefatloss #fitover40 #fitover35 #trackyourmacros #nutritioncoachforwomen
I thought I knew what I was eating...
But the truth? I was just guessing.
It wasn’t until I actually started tracking my food that I realized how far off I was. The foods I thought were “healthy” were way higher in calories than I realized and I wasn't even close to getting enough protein.
And that’s the thing—tracking isn’t about restriction, it’s about awareness. Without data, you’re just hoping what you’re doing is working. With data, you finally know where you stand and what to adjust so you can stop guessing—and start making progress that actually sticks..
That’s when progress stops being random—and starts being intentional.
Have you ever tracked your food?
#trackyourmacros #countingmacros #macrotracking #weightlossover35
But the truth? I was just guessing.
It wasn’t until I actually started tracking my food that I realized how far off I was. The foods I thought were “healthy” were way higher in calories than I realized and I wasn't even close to getting enough protein.
And that’s the thing—tracking isn’t about restriction, it’s about awareness. Without data, you’re just hoping what you’re doing is working. With data, you finally know where you stand and what to adjust so you can stop guessing—and start making progress that actually sticks..
That’s when progress stops being random—and starts being intentional.
Have you ever tracked your food?
#trackyourmacros #countingmacros #macrotracking #weightlossover35
Do we have anything in common? 🙂
Just checking in...in case nobody has ever told you 🩷
Which of these hit hardest for you? Comment or DM me.
weightlossover35 #nutritioncoachforwomen #weightlosstruths #fitover35 #fitover40
Which of these hit hardest for you? Comment or DM me.
weightlossover35 #nutritioncoachforwomen #weightlosstruths #fitover35 #fitover40
I’d never tell you to give up coffee—but here’s how your daily cup might be holding you back:
1️⃣Iced coffees, lattes and frappes, especially those loaded with syrups, whipped cream, or loads of sugar, can easily land in the 500–600 calorie range. And since they don’t fill you up like food does, it can be easy to feel like those liquid calories “don’t count”. But they do and they could be the very reason you’re consuming more than you realize, stalling weight loss (or even causing weight gain).
2️⃣ Even if your coffee is plain black and basically zero calories, relying on only that in the morning instead of eating a balanced breakfast can backfire. It may feel like you’re saving calories but by the afternoon or evening, cravings hit hard and you’re more likely to overeat.
And I’ll be the first to admit—I was guilty of both of these for a long time. 🙋♀️
Your coffee doesn’t have to be the villain—but if weight loss is the goal, being mindful of what’s in your cup (and making sure you’re fueling your body with real meals) makes a big difference.
Curious how to enjoy your coffee without stalling progress? Comment ‘☕️’ if you want tips!
#sustainablefatloss #sustainablefatlossover35 #nutritioncoachforwomen ##weightlossmistakes
1️⃣Iced coffees, lattes and frappes, especially those loaded with syrups, whipped cream, or loads of sugar, can easily land in the 500–600 calorie range. And since they don’t fill you up like food does, it can be easy to feel like those liquid calories “don’t count”. But they do and they could be the very reason you’re consuming more than you realize, stalling weight loss (or even causing weight gain).
2️⃣ Even if your coffee is plain black and basically zero calories, relying on only that in the morning instead of eating a balanced breakfast can backfire. It may feel like you’re saving calories but by the afternoon or evening, cravings hit hard and you’re more likely to overeat.
And I’ll be the first to admit—I was guilty of both of these for a long time. 🙋♀️
Your coffee doesn’t have to be the villain—but if weight loss is the goal, being mindful of what’s in your cup (and making sure you’re fueling your body with real meals) makes a big difference.
Curious how to enjoy your coffee without stalling progress? Comment ‘☕️’ if you want tips!
#sustainablefatloss #sustainablefatlossover35 #nutritioncoachforwomen ##weightlossmistakes
Different seasons, Same habits.
Because feeling your best isn’t about short-term fixes or chasing “bounce back.”
It’s about building habits that support you in every stage of life—pregnancy, postpartum, and beyond.
To the moms reading this: showing up for yourself is not selfish. It’s what allows you to feel your best—so you can show up fully for your family too. 💕
Your lifestyle shouldn’t be something you hit pause on every time life changes. When you make healthy habits part of who you are, they adjust with you—so you can feel your best in any season.
#healthylifestyletips #postpartumweightloss #postpartumbeforeandafter #nutritioncoachforwomen
#healthandfitnessjourney
Because feeling your best isn’t about short-term fixes or chasing “bounce back.”
It’s about building habits that support you in every stage of life—pregnancy, postpartum, and beyond.
To the moms reading this: showing up for yourself is not selfish. It’s what allows you to feel your best—so you can show up fully for your family too. 💕
Your lifestyle shouldn’t be something you hit pause on every time life changes. When you make healthy habits part of who you are, they adjust with you—so you can feel your best in any season.
#healthylifestyletips #postpartumweightloss #postpartumbeforeandafter #nutritioncoachforwomen
#healthandfitnessjourney
For the longest time, I thought I wasn’t doing enough and just needed to do more- especially in my 30s when my body didn’t respond the way it used to:
❌️More hours in the gym
❌️Dropping calories lower
❌️Cutting out more foods
❌️Saying no to more social events
❌️Being more strict
The list felt never-ending.
But it was never about doing more. It was about doing the right things consistently:
✅️Eating enough protein at every meal→ preserves muscle & keeps you ful
✅️Strength training 2–4x per week → builds muscle to support metabolism
✅️Balanced, satisfying meals → fuels your body & prevents cravings
✅️Moving my body by walking → helps burn calories to increase metabolic rate
✅️Prioritizing sleep, managing stress, and taking rest days → supports hormones & recovery
✅️Enjoying social events without guilt or over-restriction→ keeps it sustainable & enjoyable
Doing more might feel productive short-term, but it rarely lasts because it leads to burnout, and sets you up for frustration and failure.
Focusing on these basic habits consistently gets better results than “doing more” ever could—because your energy, hormones, and metabolism thrive on regular, balanced habits—not constant overexertion.
If you’re over 35 and tired of doing more without seeing results, I can help you focus on the right things consistently. Send me a DM with the word "CONSISTENT"
#sustainablefatloss #weightlossover40 #weightlossover35 #nutritioncoachforwomen #fitover40 #fitover35
❌️More hours in the gym
❌️Dropping calories lower
❌️Cutting out more foods
❌️Saying no to more social events
❌️Being more strict
The list felt never-ending.
But it was never about doing more. It was about doing the right things consistently:
✅️Eating enough protein at every meal→ preserves muscle & keeps you ful
✅️Strength training 2–4x per week → builds muscle to support metabolism
✅️Balanced, satisfying meals → fuels your body & prevents cravings
✅️Moving my body by walking → helps burn calories to increase metabolic rate
✅️Prioritizing sleep, managing stress, and taking rest days → supports hormones & recovery
✅️Enjoying social events without guilt or over-restriction→ keeps it sustainable & enjoyable
Doing more might feel productive short-term, but it rarely lasts because it leads to burnout, and sets you up for frustration and failure.
Focusing on these basic habits consistently gets better results than “doing more” ever could—because your energy, hormones, and metabolism thrive on regular, balanced habits—not constant overexertion.
If you’re over 35 and tired of doing more without seeing results, I can help you focus on the right things consistently. Send me a DM with the word "CONSISTENT"
#sustainablefatloss #weightlossover40 #weightlossover35 #nutritioncoachforwomen #fitover40 #fitover35
Before becoming a mom, I used to spend a lot more time in the kitchen cooking & trying new recipes.
But right now I am in a season of life where that's the last thing I feel like doing so my priority is simple, quick, and balanced meals—because life with a baby doesn’t leave a lot of extra time.
My approach is easy: pick a protein (preferably one that is premade), a veggie, a complex carb, and a fat, then throw it together. That’s it. 🍗🥦🥔🥑
These meals can all be made in 30 minutes or less.
Doing this has completely removed the barrier of “I don’t have time to eat well” and keeps me energized, satisfied, and on track with my goals—without spending hours in the kitchen.
Sometimes the simplest meals are the ones that make consistency possible, and that’s what really matters.
Let me know in the comments which one you're most excited to try 👇
#consistencyoverperfection #simplebalancedmeals #quickandeasyhealthymeals #postpartumweightloss #busymommeals
But right now I am in a season of life where that's the last thing I feel like doing so my priority is simple, quick, and balanced meals—because life with a baby doesn’t leave a lot of extra time.
My approach is easy: pick a protein (preferably one that is premade), a veggie, a complex carb, and a fat, then throw it together. That’s it. 🍗🥦🥔🥑
These meals can all be made in 30 minutes or less.
Doing this has completely removed the barrier of “I don’t have time to eat well” and keeps me energized, satisfied, and on track with my goals—without spending hours in the kitchen.
Sometimes the simplest meals are the ones that make consistency possible, and that’s what really matters.
Let me know in the comments which one you're most excited to try 👇
#consistencyoverperfection #simplebalancedmeals #quickandeasyhealthymeals #postpartumweightloss #busymommeals
Here's the truth...
The habits that help you lose the weight are the exact same ones that help you keep it off.
So be honest with yourself....
❌ Cutting carbs? Then you’ll have to avoid bread, pasta, and pizza forever.
❌ 3 hours of cardio a day? That’s not realistic as a busy mom.
❌ Juice cleanse? You can’t survive on liquid meals forever.
❌ GLP-1s? That means relying on weekly shots for life.
It’s not about going to extremes or cutting out foods you love — it’s about building sustainable habits that work long term.
This is exactly why in my 1:1 coaching program, the very first thing we focus on isn’t restriction or extremes—it’s building habits you can actually live with. Things like:
✅ Eating enough protein so you stay full and satisfied.
✅ Learning balance so you can enjoy foods you love without guilt.
✅ Moving your body in ways you’ll actually stick with.
Because weight loss isn’t the hard part—keeping it off is.
And if the way you lose it doesn’t feel realistic for the long run, the results won’t last either.
#postpartumweightloss #sustainablefatloss #losethebabyweightforgood #sustainablehealthylifestyle #postpartumbeforeandafter #postpartumjourneyinprogress
The habits that help you lose the weight are the exact same ones that help you keep it off.
So be honest with yourself....
❌ Cutting carbs? Then you’ll have to avoid bread, pasta, and pizza forever.
❌ 3 hours of cardio a day? That’s not realistic as a busy mom.
❌ Juice cleanse? You can’t survive on liquid meals forever.
❌ GLP-1s? That means relying on weekly shots for life.
It’s not about going to extremes or cutting out foods you love — it’s about building sustainable habits that work long term.
This is exactly why in my 1:1 coaching program, the very first thing we focus on isn’t restriction or extremes—it’s building habits you can actually live with. Things like:
✅ Eating enough protein so you stay full and satisfied.
✅ Learning balance so you can enjoy foods you love without guilt.
✅ Moving your body in ways you’ll actually stick with.
Because weight loss isn’t the hard part—keeping it off is.
And if the way you lose it doesn’t feel realistic for the long run, the results won’t last either.
#postpartumweightloss #sustainablefatloss #losethebabyweightforgood #sustainablehealthylifestyle #postpartumbeforeandafter #postpartumjourneyinprogress
Join me at The Green Nook for my free workshop to help you discover simple changes you can make to your nutrition to help you feel and move your best!
You'll learn how to eat in a way that supports fat loss, muscle tone, energy, and performance- without giving up foods you love.
Spots are limited so be sure to register today!
#escondidoevents #thegreennook #escondidowellness #nutritioncoachforwomen #macrosnutritioncoach #escondidomoms #sanmarcosevents #oceansideevents #powayevents
You'll learn how to eat in a way that supports fat loss, muscle tone, energy, and performance- without giving up foods you love.
Spots are limited so be sure to register today!
#escondidoevents #thegreennook #escondidowellness #nutritioncoachforwomen #macrosnutritioncoach #escondidomoms #sanmarcosevents #oceansideevents #powayevents
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