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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.
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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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I used to treat food like a reward.
If I ate âcleanâ & âhealthy" yesterday, I could have the sweet treat today.
If I worked out, I earned it.
If I didnât, I felt guilty.
But that mindset gave food way too much power.
The shift wasnât just telling myself I could have it any day.The shift was learning how to properly fuel my body so it was actually true.
Food isnât earned.
Itâs planned.
It fits.
And I donât need to feel guilty about it.
Now most of my meals look like this:
I make sure thereâs protein
Theyâre mostly whole foods
I include carbs and fats
And I eat regularly instead of skipping and âsaving up.â
So when I have the dessert, its not rebellion or a reward. Itâs just part of my day.
If you still feel like you have to earn food, youâre probably eating less than your body actually needs.
#foodfreedom #ditchdiets #macrotracking #allfoodsfit #sustainableweightloss
If I ate âcleanâ & âhealthy" yesterday, I could have the sweet treat today.
If I worked out, I earned it.
If I didnât, I felt guilty.
But that mindset gave food way too much power.
The shift wasnât just telling myself I could have it any day.The shift was learning how to properly fuel my body so it was actually true.
Food isnât earned.
Itâs planned.
It fits.
And I donât need to feel guilty about it.
Now most of my meals look like this:
I make sure thereâs protein
Theyâre mostly whole foods
I include carbs and fats
And I eat regularly instead of skipping and âsaving up.â
So when I have the dessert, its not rebellion or a reward. Itâs just part of my day.
If you still feel like you have to earn food, youâre probably eating less than your body actually needs.
#foodfreedom #ditchdiets #macrotracking #allfoodsfit #sustainableweightloss
If you've been trying really hard & feel stuck like I did...
Its not a discipline problem.
It's a food rules problem.
Comment "FIX" for my free training on how to fuel fat loss without extreme restriction.
#trackingmacros #foodfreedom #ditchthediet #dietsdontwork #sustainablefatloss
Its not a discipline problem.
It's a food rules problem.
Comment "FIX" for my free training on how to fuel fat loss without extreme restriction.
#trackingmacros #foodfreedom #ditchthediet #dietsdontwork #sustainablefatloss
I still remember how hard that first postpartum workout felt. Â
I couldnât lift as heavy, my core was weak, & I felt like a beginner again.
I was tired and no longer had as much free time as I used to.
But even though it was uncomfortable, I didnât let that stop me.
Even if it was just a short, 20 minute workout, 2x a week, I knew something was better than nothing. Â
Because the version of myself that I wanted to be as a mom was on the other side- strong, energized, & capable of lifting, carrying & keeping up with my daughter.Â
And here I am one year later & am so grateful I kept showing up.Â
#postpartumweightloss #postpartumbeforeandafter #healthymomhabits #fitover35 #strongmoms
I couldnât lift as heavy, my core was weak, & I felt like a beginner again.
I was tired and no longer had as much free time as I used to.
But even though it was uncomfortable, I didnât let that stop me.
Even if it was just a short, 20 minute workout, 2x a week, I knew something was better than nothing. Â
Because the version of myself that I wanted to be as a mom was on the other side- strong, energized, & capable of lifting, carrying & keeping up with my daughter.Â
And here I am one year later & am so grateful I kept showing up.Â
#postpartumweightloss #postpartumbeforeandafter #healthymomhabits #fitover35 #strongmoms
I always thought I just wasn't trying hard enough.
I was exhausted, frustrated, and still not seeing results.
That's when I realized trying harder was never the solution but focusing on the right habits was.
Comment "Habits" for a free health consult if you need some help figuring out which habits you can start implementing to help you reach your goals.
#sustainableweightlosstips #sustainablefatloss #sustainablefatlossover35 #fitover35 #weightlossover35
I was exhausted, frustrated, and still not seeing results.
That's when I realized trying harder was never the solution but focusing on the right habits was.
Comment "Habits" for a free health consult if you need some help figuring out which habits you can start implementing to help you reach your goals.
#sustainableweightlosstips #sustainablefatloss #sustainablefatlossover35 #fitover35 #weightlossover35
Eating less is not the answer!
Youâre already eating around 1,300 calories.
Youâre tired.
Your workouts feel harder.
The scale isnât moving.
And the advice youâre given from your doctor to lose weight is: âJust eat less.â
Hereâs why this is terrible advice in your late 30s and beyond:
1ď¸âŁ Youâre already underfueling- Most women are already eating below what their body needs for basic functions. Cutting further doesnât yield better results, it creates stress on your body & keeps you stuck.
2ď¸âŁMetabolism 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.
3ď¸âŁMuscle loss occurs- When your body doesnât 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.
4ď¸âŁHormones take a hit- Chronic under-eating signals to your body that itâs 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.
5ď¸âŁIt ignores what really matters- Calories arenât 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; itâs often the reason progress stops.
If youâve ever been told âjust eat lessâ by your doctor & it hasnât worked, youâre not alone. Iâd love to build a plan for you that actually works. DM me âPLAN" to get started.
#fitover35 #sustainablefatlossover35 #fuelyourbody #fitover40 ##nutritioncoachforwomen
Youâre already eating around 1,300 calories.
Youâre tired.
Your workouts feel harder.
The scale isnât moving.
And the advice youâre given from your doctor to lose weight is: âJust eat less.â
Hereâs why this is terrible advice in your late 30s and beyond:
1ď¸âŁ Youâre already underfueling- Most women are already eating below what their body needs for basic functions. Cutting further doesnât yield better results, it creates stress on your body & keeps you stuck.
2ď¸âŁMetabolism 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.
3ď¸âŁMuscle loss occurs- When your body doesnât 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.
4ď¸âŁHormones take a hit- Chronic under-eating signals to your body that itâs 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.
5ď¸âŁIt ignores what really matters- Calories arenât 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; itâs often the reason progress stops.
If youâve ever been told âjust eat lessâ by your doctor & it hasnât worked, youâre not alone. Iâd love to build a plan for you that actually works. DM me âPLAN" to get started.
#fitover35 #sustainablefatlossover35 #fuelyourbody #fitover40 ##nutritioncoachforwomen
The thought of donating my bigger jeans used to terrify me.Â
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 wasnât me; it was my habits:Â Â
⢠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 didnât know any better.
But it wasnât sustainable.
So every time I stopped, the weight came back.
Thatâs why I never trusted my progress and kept my old jeans. Â
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 doesnât feel scary.
Because this time, I didnât 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 wasnât me; it was my habits:Â Â
⢠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 didnât know any better.
But it wasnât sustainable.
So every time I stopped, the weight came back.
Thatâs why I never trusted my progress and kept my old jeans. Â
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 doesnât feel scary.
Because this time, I didnât 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 youâve been dieting forever and nothing seems to work, itâs 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.
Thatâs 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. Â
If youâre not lifting weights & eating enough to support muscle growth, youâre slowly losing it instead. Â
Thatâs 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 youâve been doing âall the right thingsâ but feel stuck, this might be the missing piece.Â
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.
Thatâs 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. Â
If youâre not lifting weights & eating enough to support muscle growth, youâre slowly losing it instead. Â
Thatâs 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 youâve been doing âall the right thingsâ but feel stuck, this might be the missing piece.Â
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 youâre no longer afraid of gaining the weight back.
The difference isnât willpower or discipline.
Itâs learning how to lose weight without restriction with a plan that fits your life.
No extremes.
No âstarting over.â
Just habits you can actually keep.
If youâre a woman 35+ and ready for results that last in 2026, youâre not behind.
You just havenât 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 isnât willpower or discipline.
Itâs learning how to lose weight without restriction with a plan that fits your life.
No extremes.
No âstarting over.â
Just habits you can actually keep.
If youâre a woman 35+ and ready for results that last in 2026, youâre not behind.
You just havenât 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.Â
Because while many diets do lead to weight loss at first, theyâre often so restrictive that theyâre impossible to sustain long-term.
And that's exactly what keeps so many women stuck in the same cycle every January.
Restrict â lose weight âburn out & binge â regain â repeat.
All diets have one thing in common when it comes to weight loss: a calorie deficit.Â
You donât need to cut out foods.
You donât need a âfat-burningâ food (they donât exist).
And you donât 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, theyâre often so restrictive that theyâre impossible to sustain long-term.
And that's exactly what keeps so many women stuck in the same cycle every January.
Restrict â lose weight âburn out & binge â regain â repeat.
All diets have one thing in common when it comes to weight loss: a calorie deficit.Â
You donât need to cut out foods.
You donât need a âfat-burningâ food (they donât exist).
And you donât 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 doesnât undo months (or years) of progress.
This is what a sustainable healthy lifestyle looks like.
Enjoy the holiday â return to your routine â keep making progress.
If youâve ever felt like you had to work off your food just to stay on track,know this: youâre 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 doesnât undo months (or years) of progress.
This is what a sustainable healthy lifestyle looks like.
Enjoy the holiday â return to your routine â keep making progress.
If youâve ever felt like you had to work off your food just to stay on track,know this: youâre not broken, you were just taught the wrong approach.
#nutritioncoach #holidayhealthtips #holidayweightlossnotgain #sustainablefatloss ##holidayweightlosstips
Last year vs. This year đĽšđ¤
Feeling grateful for every moment.
Merry Christmas to you and yours đ
Feeling grateful for every moment.
Merry Christmas to you and yours đ
No need for punishment post holiday.Â
Instead try doing these 3 things:
đDrink plenty of waterÂ
đEat a protein-rich breakfast
đMove your bodyÂ
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:
đDrink plenty of waterÂ
đEat a protein-rich breakfast
đMove your bodyÂ
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. đ
#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. đ
#holidayhealthtips #holidaydiettips #nutritioncoachforwomen #healthyholidayseason #holidayweightlossnotgain
Holidays donât have to feel like a free-for-all ..
Hereâs the top 3 things I do to stay in control while still enjoying the foods I love đ
But first dont forget to save this to refer back to before your next holiday gathering.
1ď¸âŁ 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.
2ď¸âŁ 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.
3ď¸âŁ 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 Iâm genuinely excited about.
I donât just say yes to everything just because itâs there. Choosing my intention keeps me in control, lets me savor what I truly want, and prevents that âoverstuffed and regretfulâ feeling later.
The goal isnât restriction. Itâs staying nourished, present, and enjoying the day without guilt.
#holidayweightlossnotgain #nutritioncoachforwomen #holidayhealthtips #holidaydiettips #holidayweightlosstips
Hereâs the top 3 things I do to stay in control while still enjoying the foods I love đ
But first dont forget to save this to refer back to before your next holiday gathering.
1ď¸âŁ 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.
2ď¸âŁ 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.
3ď¸âŁ 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 Iâm genuinely excited about.
I donât just say yes to everything just because itâs there. Choosing my intention keeps me in control, lets me savor what I truly want, and prevents that âoverstuffed and regretfulâ feeling later.
The goal isnât restriction. Itâs 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.đđŞđ
#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.đđŞđ
#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 couldnât be perfect through the holiday season, I just didnât try at all.
Baking cookies, holiday parties, holiday dinnersâŚ
Iâd tell myself, âForget it. Iâll just start fresh in January when nothing is in my way.â
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 arenât 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 donât 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 âTIPSâ 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 couldnât be perfect through the holiday season, I just didnât try at all.
Baking cookies, holiday parties, holiday dinnersâŚ
Iâd tell myself, âForget it. Iâll just start fresh in January when nothing is in my way.â
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 arenât 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 donât 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 âTIPSâ 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 isnât the problemâŚ
But telling yourself you canât have it is.
And I know this all too well, because this used to be me.
Youâre getting ready for a holiday dinner and all day you tell yourself, âIâm not having dessert tonight.â
Dinner comes, you eat, and now dessert is on the table.
Youâre still trying to be strong, pretending you donât want any.Â
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 elseâs plate, then another & another.
Before you know it youâve 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:
đŞYouâre satisfied instead of restricted
đŞYouâre less likely to sneak bites or pick at multiple things.
đŞYou stay in control instead of feeling out of control.
đŞYou 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.Â
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 Iâll send you my free holiday guide!
#holidayhealthtips #holidayweightlossnotgain #holidayweightlosstips #nutritioncoachforwomen #sustainablefatloss
But telling yourself you canât have it is.
And I know this all too well, because this used to be me.
Youâre getting ready for a holiday dinner and all day you tell yourself, âIâm not having dessert tonight.â
Dinner comes, you eat, and now dessert is on the table.
Youâre still trying to be strong, pretending you donât want any.Â
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 elseâs plate, then another & another.
Before you know it youâve 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:
đŞYouâre satisfied instead of restricted
đŞYouâre less likely to sneak bites or pick at multiple things.
đŞYou stay in control instead of feeling out of control.
đŞYou 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.Â
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 Iâll send you my free holiday guide!
#holidayhealthtips #holidayweightlossnotgain #holidayweightlosstips #nutritioncoachforwomen #sustainablefatloss
I see it all the timeâŚ
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, thatâs 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.
Thatâs why by mid-afternoon youâre starving & raiding the office break room for all the snacks leading you to believe you just donât 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 youââve been struggling with staying full, controlling cravings, or losing fat. Itâs not a willpower problem.
Itâs a not-enough-protein problem.
Comment âPROTEINâ for a free nutrition audit and Iâll 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, thatâs 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.
Thatâs why by mid-afternoon youâre starving & raiding the office break room for all the snacks leading you to believe you just donât 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 youââve been struggling with staying full, controlling cravings, or losing fat. Itâs not a willpower problem.
Itâs a not-enough-protein problem.
Comment âPROTEINâ for a free nutrition audit and Iâll show you exactly how much you should be eating to hit your goals.
#fatlossover35 #fitover35 #proteintipsandtricks #sustainablefatloss #nutritioncoachforwomen
Little differences like this might seem harmlessâŚ
But when youâre in a calorie deficit or trying to lose fat, these small differences add up & can be the very reason you feel stuck, even when youâre following your plan perfectly.
You donât 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; itâs a small habit that makes a big difference over time.
#trackyourmacros #trackingmacros #sustainablefatloss #weightlossmistakes
But when youâre in a calorie deficit or trying to lose fat, these small differences add up & can be the very reason you feel stuck, even when youâre following your plan perfectly.
You donât 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; itâs a small habit that makes a big difference over time.
#trackyourmacros #trackingmacros #sustainablefatloss #weightlossmistakes
Anyone else feel like this? Â
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 arenât 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 doesnât rely on motivation
Then the supplements are just an expensive band-aid. Â
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 arenât 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 doesnât rely on motivation
Then the supplements are just an expensive band-aid. Â
Nothing you order online can outwork bad habits.
#healthymomhabits #fitover40 #fitover35 #sustainablefatloss #sustainableweightlosstips #diethumor
You donât need more recipesâŚ
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:
đProtein keeps you full and helps maintain & build muscle (which supports your metabolism).
đCarbs give you energy for workouts and daily movement.
đFats support hormones and help you feel satisfied.
đFiber 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, youâll 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 âLISTâ and Iâll 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:
đProtein keeps you full and helps maintain & build muscle (which supports your metabolism).
đCarbs give you energy for workouts and daily movement.
đFats support hormones and help you feel satisfied.
đFiber 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, youâll 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 âLISTâ and Iâll send it right over!
#trackingmacros #balancedmeals #sustainablefatloss #nutritioncoachforwomen #macrotracking #eatfoodsyoulove
Theyâre always watching.Â
Our habits become their habits.Â
How we move, how we eat, how we care for ourselves, how we talk about our bodies⌠it all matters
Iâm 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.Â
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, sheâll think this is just what people do and thatâs exactly the point.Â
#postpartumhealthjourney #momsgettinghealthy #nutritioncoachforwomen #healthcoachforwomen #healthymomhabits #healthymomlifestyle
Our habits become their habits.Â
How we move, how we eat, how we care for ourselves, how we talk about our bodies⌠it all matters
Iâm 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.Â
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, sheâll think this is just what people do and thatâs exactly the point.Â
#postpartumhealthjourney #momsgettinghealthy #nutritioncoachforwomen #healthcoachforwomen #healthymomhabits #healthymomlifestyle
Letâs break this down because these arenât random struggles.Â
Theyâre signals from your body.
1ď¸âŁ If youâre constantly tired, itâs not because you need another cup of coffee. Itâs because youâre not eating enough. Maybe your mornings start with just coffee, you work through your lunch, and then by the afternoon, you hit that wall; youâre dragging, your brain feels foggy, and you canât focus. Thatâs your body begging for food.
2ď¸âŁYouâre not âlacking willpowerâ and thats why you cant stop snacking. Youâre simply not eating enough to support your energy needs, especially if youâre chasing kids around or juggling a busy job. When your body doesnât get enough food, it will demand quick energy. Hello sugar and salty cravings!
3ď¸âŁThat weekend âbingeâ cycle? Itâs not that you suddenly lose all discipline on Friday night.
Itâs what happens when youâve been under-eating all week (skipping meals, cutting carbs, eating tiny portions) and by the time the weekend comes, youâre 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 isnât broken. Itâs 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 âall or nothingâ cycle disappears.
You donât have to eat less to lose fat. You just have to eat right for your body and your goals.
If youâre not sure how to eat right for YOUR body, Iâm offering a FREE mini-audit to help you figure out exactly what your body needs. DM me âAUDITâ and letâs do this together!
#losefatover40 #fitover35 #fitover40 #sustainablefatloss #nutritioncoachforwomen
Theyâre signals from your body.
1ď¸âŁ If youâre constantly tired, itâs not because you need another cup of coffee. Itâs because youâre not eating enough. Maybe your mornings start with just coffee, you work through your lunch, and then by the afternoon, you hit that wall; youâre dragging, your brain feels foggy, and you canât focus. Thatâs your body begging for food.
2ď¸âŁYouâre not âlacking willpowerâ and thats why you cant stop snacking. Youâre simply not eating enough to support your energy needs, especially if youâre chasing kids around or juggling a busy job. When your body doesnât get enough food, it will demand quick energy. Hello sugar and salty cravings!
3ď¸âŁThat weekend âbingeâ cycle? Itâs not that you suddenly lose all discipline on Friday night.
Itâs what happens when youâve been under-eating all week (skipping meals, cutting carbs, eating tiny portions) and by the time the weekend comes, youâre 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 isnât broken. Itâs 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 âall or nothingâ cycle disappears.
You donât have to eat less to lose fat. You just have to eat right for your body and your goals.
If youâre not sure how to eat right for YOUR body, Iâm offering a FREE mini-audit to help you figure out exactly what your body needs. DM me âAUDITâ and letâs do this together!
#losefatover40 #fitover35 #fitover40 #sustainablefatloss #nutritioncoachforwomen
You CAN enjoy the candy đŤ, you just need a little strategy.
When you eat candy by itself (especially when youâre 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 snackâ 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:
Itâs not about avoiding candy; itâs 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. đ
#halloweenweightlosstips #holidayweightlosstips #sustainablefatloss #foodfreedom #allfoodsfit
When you eat candy by itself (especially when youâre 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 snackâ 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:
Itâs not about avoiding candy; itâs 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. đ
#halloweenweightlosstips #holidayweightlosstips #sustainablefatloss #foodfreedom #allfoodsfit
My body has been through so many different seasons and each one has taught me something different.
This journey isnât just about how I look.
Itâs about how I feel, how I show up for myself, and how I take care of the body thatâs carried me through every stage of life.
For years, I thought I had to wait until I was smaller to love myself.
But what Iâve learned is you donât just wake up one day and suddenly love yourself after you lose weight.
Itâs something you build by showing up for yourself and doing the things that make you feel good, even when it feels hard.
Iâve 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 wouldnât say it to your best friend, donât say it to yourself.
You can practice self- love for your body now and still want to change it.âĽď¸
This journey isnât just about how I look.
Itâs about how I feel, how I show up for myself, and how I take care of the body thatâs carried me through every stage of life.
For years, I thought I had to wait until I was smaller to love myself.
But what Iâve learned is you donât just wake up one day and suddenly love yourself after you lose weight.
Itâs something you build by showing up for yourself and doing the things that make you feel good, even when it feels hard.
Iâve 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 wouldnât say it to your best friend, donât say it to yourself.
You can practice self- love for your body now and still want to change it.âĽď¸
This time I knew betterâŚ.
I wasted too many years listening to diet culture & trying to give up things I loved in pursuit of weight loss. Â
I still enjoyed life filled with date nights, dessert, Disney trips, birthdays, carbs, and movement in ways that didnât involve hours of intense cardio.Â
Thatâs what made my approach sustainable.
When I tried to skip these things in the past, I was miserable:
âď¸overdoing cardio because I felt guilty
âď¸ binging on foods I cut out and feeling super bloated after
âď¸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.
1ď¸âŁFocus on nutrient-dense, balanced meals by tracking macros
2ď¸âŁStrength training to build and maintain muscle
3ď¸âŁMove consistently - daily walks, not endless cardio
4ď¸âŁPrioritize sleep and rest (as much as I can with a 10-month-old)
5ď¸âŁStay hydrated throughout the day
6ď¸âŁAllow flexibility for social events and treats without guilt
This balance is what keeps me consistent even at 40.
If youâre ready to finally lose the weight without giving up your favorite foods or your social life, send me a DM with the word BALANCE Iâll 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. Â
I still enjoyed life filled with date nights, dessert, Disney trips, birthdays, carbs, and movement in ways that didnât involve hours of intense cardio.Â
Thatâs what made my approach sustainable.
When I tried to skip these things in the past, I was miserable:
âď¸overdoing cardio because I felt guilty
âď¸ binging on foods I cut out and feeling super bloated after
âď¸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.
1ď¸âŁFocus on nutrient-dense, balanced meals by tracking macros
2ď¸âŁStrength training to build and maintain muscle
3ď¸âŁMove consistently - daily walks, not endless cardio
4ď¸âŁPrioritize sleep and rest (as much as I can with a 10-month-old)
5ď¸âŁStay hydrated throughout the day
6ď¸âŁAllow flexibility for social events and treats without guilt
This balance is what keeps me consistent even at 40.
If youâre ready to finally lose the weight without giving up your favorite foods or your social life, send me a DM with the word BALANCE Iâll 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 isnât about doing more or following the âperfectâ diet.
Itâs about doing the right things consistently.
Hereâs what actually matters:
â 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 3â4x 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.
â Move throughout the day
Your daily movement (steps, household chores, & errands) impacts fat loss more than hours of cardio. Aim for 8â10k steps per day;even short walks throughout the day add up.
â 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.Â
â 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.
â Be patient
Sustainable fat loss is meant to be slow, Stay consistent by repeating the basics over and over until they become your norm.Â
You donât 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 youâre not sure where to start, Iâd love to provide you with a FREE nutrition audit where Iâll help you see whatâs working, whatâs not, and what to focus on next. Comment or DM me the word AUDIT and Iâll 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 isnât about doing more or following the âperfectâ diet.
Itâs about doing the right things consistently.
Hereâs what actually matters:
â 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 3â4x 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.
â Move throughout the day
Your daily movement (steps, household chores, & errands) impacts fat loss more than hours of cardio. Aim for 8â10k steps per day;even short walks throughout the day add up.
â 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.Â
â 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.
â Be patient
Sustainable fat loss is meant to be slow, Stay consistent by repeating the basics over and over until they become your norm.Â
You donât 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 youâre not sure where to start, Iâd love to provide you with a FREE nutrition audit where Iâll help you see whatâs working, whatâs not, and what to focus on next. Comment or DM me the word AUDIT and Iâll send you the details.
#fitover35 #weightlossover35 #simpleweightlosstips #nutritioncoachforwomen #stopovercomplicatingweightloss #fatlossover35
Here's what I didnt do đ
-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 đŠˇ
#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 đŠˇ
#postpartumjourneytofit #firsttimemomsover40 #sustainablefatlossover35 #postpartumbeforeandafter #losethebabyweightforgood
Some days can be just about memories and thatâs okay! đ°đ˘
Yesterday was one of those days for me. I spent the day at Disneyland trying some delicious foods with my husband. I didnât 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, Iâm prioritizing protein, balanced meals, hydration, movement, sleep, and strength training 4x a week. Those are my habits â and thatâs 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, thatâs when the weight would start to pile on.
Itâs not the occasional day of fun food that causes setbacks;Â itâs when indulgent days become the norm instead of the exception.
Thatâs 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 isnât about restriction; itâs about living in a way that supports your goals and your happiness.
If finding this kind of balance feels hard for you, itâs a sign your habits & mindset need a reset and I can help you get there. Send me a DM with the word BALANCE and letâs 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 didnât 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, Iâm prioritizing protein, balanced meals, hydration, movement, sleep, and strength training 4x a week. Those are my habits â and thatâs 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, thatâs when the weight would start to pile on.
Itâs not the occasional day of fun food that causes setbacks;Â itâs when indulgent days become the norm instead of the exception.
Thatâs 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 isnât about restriction; itâs about living in a way that supports your goals and your happiness.
If finding this kind of balance feels hard for you, itâs a sign your habits & mindset need a reset and I can help you get there. Send me a DM with the word BALANCE and letâs 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 đ
#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 đ
#weightlosstruths #weightlossmistakes #liesaboutweightloss #sustainablefatloss #sustainableweightloss
I was always dietingâŚ
So foods like donuts felt completely off-limits.
If I had one, the day was âruined,â 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 wasnât my lack of willpower, it was that the diets I was following were too restrictive and set me up to fail. Â
When I started tracking macros, I learned how to fit the foods I love into my planâ instead of avoiding them â and everything changed.
Now a box of donuts can sit in my house for days⌠and I donât 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.
Thatâs 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 đŠ 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 âruined,â 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 wasnât my lack of willpower, it was that the diets I was following were too restrictive and set me up to fail. Â
When I started tracking macros, I learned how to fit the foods I love into my planâ instead of avoiding them â and everything changed.
Now a box of donuts can sit in my house for days⌠and I donât 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.
Thatâs 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 đŠ and Ill send it over ASAP.
#flexiblediet #trackingmacros #macrotracking #ditchdiets #foodfreedom #stopbingeea
He knows my love language đ
#disneyadultlife #funnydisneyreels #disneyhumor
#disneyadultlife #funnydisneyreels #disneyhumor
Full recipe details heređ
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. Hereâs my 3-step method:
1ď¸âŁTrack my macros â Taught me what my body actually needs to fuel it properly for my specific goals while eating foods I actually enjoy
2ď¸âŁLift weights â Helped me build muscle, which boosts metabolism and results in the toned look. I aim for 4x/week.
3ď¸âŁIncrease my stepsâ 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 naturallyâwithout obsessing over the scale or restricting foods I loved.
Itâs 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. Hereâs my 3-step method:
1ď¸âŁTrack my macros â Taught me what my body actually needs to fuel it properly for my specific goals while eating foods I actually enjoy
2ď¸âŁLift weights â Helped me build muscle, which boosts metabolism and results in the toned look. I aim for 4x/week.
3ď¸âŁIncrease my stepsâ 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 naturallyâwithout obsessing over the scale or restricting foods I loved.
Itâs 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 âonly protein & veggiesâ Trader Joeâs đ haul
As a womenâs health & nutrition coach, Iâm all about showing that all foods can fit. Yes, I grabbed my nutrient dense staples to stay full and energizedâbut I also picked up some fun fall favorites that I love (hello pumpkin!).
Because hereâs the truth: you donât have to cut out the foods you enjoy to reach your goals. Balance > restriction every single time.
Tell me in the comments: whatâs YOUR must-have Trader Joeâs fall item?
#traderjoesfall #allfoodsfit #flexiblediet #foodfreedom #nutritioncoachforwomen #healthcoachforwomen
As a womenâs health & nutrition coach, Iâm all about showing that all foods can fit. Yes, I grabbed my nutrient dense staples to stay full and energizedâbut I also picked up some fun fall favorites that I love (hello pumpkin!).
Because hereâs the truth: you donât have to cut out the foods you enjoy to reach your goals. Balance > restriction every single time.
Tell me in the comments: whatâs YOUR must-have Trader Joeâs fall item?
#traderjoesfall #allfoodsfit #flexiblediet #foodfreedom #nutritioncoachforwomen #healthcoachforwomen
Itâs not the dinner out that derails your progress⌠itâs what happens before and after.
Hereâs 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!
đł Eat your regular meals (donât âsaveâ calories)
đ Build each meal around protein
đĽ Add veggies and fiber for fullness
đĽ Stay hydrated so you dont mistake hunger for thirst
đśââď¸ Get in your daily movement
Then at dinner, you have two options:
1ď¸âŁ Choose a protein-forward meal that supports your goals.
OR
2ď¸âŁ If dining out isnât 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 isnât the problemâthe all-or-nothing response to it is.
#nutritioncoachforwomen
#sustainablefatloss #diningoutweightloss #realisticweightloss
Hereâs 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!
đł Eat your regular meals (donât âsaveâ calories)
đ Build each meal around protein
đĽ Add veggies and fiber for fullness
đĽ Stay hydrated so you dont mistake hunger for thirst
đśââď¸ Get in your daily movement
Then at dinner, you have two options:
1ď¸âŁ Choose a protein-forward meal that supports your goals.
OR
2ď¸âŁ If dining out isnât 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 isnât the problemâthe 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 wasnât about cutting more and more foods I love.
That only left me stuck in the same cycle of restriction â giving in â weight gain â feeling like I failed.
When I started working with a coach & tracking macros, I realized it wasnât about taking foods awayâit was about adding in the foods my body actually needed to thrive:
â Protein at every meal for fullness & muscle (chicken, greek yogurt, egg whites, cottage cheese)
â Veggies & fruits for fiber & nutrients (spinach, peppers, berries, apples)
â Healthy fats for hormone health(avocado, nuts, olive oil)
â Carbs for energy (rice, potatoes, oats, whole-grain bread)
â 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 consistentâwithout feeling deprived.
Quick wins you can try todayđ
đłAdd a protein source to your breakfast
đĽAdd veggies to your sandwich
đAdd fruit to your yogurt or oatmeal
đ§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 â giving in â weight gain â feeling like I failed.
When I started working with a coach & tracking macros, I realized it wasnât about taking foods awayâit was about adding in the foods my body actually needed to thrive:
â Protein at every meal for fullness & muscle (chicken, greek yogurt, egg whites, cottage cheese)
â Veggies & fruits for fiber & nutrients (spinach, peppers, berries, apples)
â Healthy fats for hormone health(avocado, nuts, olive oil)
â Carbs for energy (rice, potatoes, oats, whole-grain bread)
â 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 consistentâwithout feeling deprived.
Quick wins you can try todayđ
đłAdd a protein source to your breakfast
đĽAdd veggies to your sandwich
đAdd fruit to your yogurt or oatmeal
đ§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 itâthe scale moves down quickly and it feels like success..
But hereâs the reality no one tells you:
đŤ Fast weight loss usually isnât fat loss. Itâs 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.
đŤExtreme diets or overexercising is a stress on your body which can backfire on your hormones, leaving you even more stuck.
đŤ The faster it comes off, the harder it is to keep offâbecause the habits that caused it arenât sustainable.
What is the flex?
â ď¸Fueling your body with enough protein and balanced meals.
â ď¸Building muscle through strength training.
â ď¸Creating habits you can actually maintain long-term
Because anyone can crash diet and lose pounds fast.But keeping it offâand feeling strong, energized, and confident while doing itâthatâs the real win.
If youâre tired of chasing quick drops on the scale and want real, lasting results that actually change how your body feels and looksâthis is exactly what I help women do in coaching. DM me âSTRONGâ and letâs get started!
#sustainablefatloss #nutritioncoachforwomen
#fitover35 #fitover40 #weightlossover35 #sustainableweightloss
But hereâs the reality no one tells you:
đŤ Fast weight loss usually isnât fat loss. Itâs 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.
đŤExtreme diets or overexercising is a stress on your body which can backfire on your hormones, leaving you even more stuck.
đŤ The faster it comes off, the harder it is to keep offâbecause the habits that caused it arenât sustainable.
What is the flex?
â ď¸Fueling your body with enough protein and balanced meals.
â ď¸Building muscle through strength training.
â ď¸Creating habits you can actually maintain long-term
Because anyone can crash diet and lose pounds fast.But keeping it offâand feeling strong, energized, and confident while doing itâthatâs the real win.
If youâre tired of chasing quick drops on the scale and want real, lasting results that actually change how your body feels and looksâthis is exactly what I help women do in coaching. DM me âSTRONGâ and letâs 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 wasnât until I actually started tracking my food that I realized how far off I was. The foods I thought were âhealthyâ were way higher in calories than I realized and I wasn't even close to getting enough protein.
And thatâs the thingâtracking isnât about restriction, itâs about awareness. Without data, youâre just hoping what youâre doing is working. With data, you finally know where you stand and what to adjust so you can stop guessingâand start making progress that actually sticks..
Thatâs when progress stops being randomâand starts being intentional.
Have you ever tracked your food?
#trackyourmacros #countingmacros #macrotracking #weightlossover35
But the truth? I was just guessing.
It wasnât until I actually started tracking my food that I realized how far off I was. The foods I thought were âhealthyâ were way higher in calories than I realized and I wasn't even close to getting enough protein.
And thatâs the thingâtracking isnât about restriction, itâs about awareness. Without data, youâre just hoping what youâre doing is working. With data, you finally know where you stand and what to adjust so you can stop guessingâand start making progress that actually sticks..
Thatâs when progress stops being randomâand starts being intentional.
Have you ever tracked your food?
#trackyourmacros #countingmacros #macrotracking #weightlossover35
Do we have anything in common? đ
Just checking in...in case nobody has ever told you đŠˇ
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
Iâd never tell you to give up coffeeâbut hereâs how your daily cup might be holding you back:
1ď¸âŁIced coffees, lattes and frappes, especially those loaded with syrups, whipped cream, or loads of sugar, can easily land in the 500â600 calorie range. And since they donât fill you up like food does, it can be easy to feel like those liquid calories âdonât countâ. But they do and they could be the very reason youâre consuming more than you realize, stalling weight loss (or even causing weight gain).
2ď¸âŁ 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 youâre saving calories but by the afternoon or evening, cravings hit hard and youâre more likely to overeat.
And Iâll be the first to admitâI was guilty of both of these for a long time. đââď¸
Your coffee doesnât have to be the villainâbut if weight loss is the goal, being mindful of whatâs in your cup (and making sure youâre fueling your body with real meals) makes a big difference.
Curious how to enjoy your coffee without stalling progress? Comment ââď¸â if you want tips!
#sustainablefatloss #sustainablefatlossover35 #nutritioncoachforwomen ##weightlossmistakes
1ď¸âŁIced coffees, lattes and frappes, especially those loaded with syrups, whipped cream, or loads of sugar, can easily land in the 500â600 calorie range. And since they donât fill you up like food does, it can be easy to feel like those liquid calories âdonât countâ. But they do and they could be the very reason youâre consuming more than you realize, stalling weight loss (or even causing weight gain).
2ď¸âŁ 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 youâre saving calories but by the afternoon or evening, cravings hit hard and youâre more likely to overeat.
And Iâll be the first to admitâI was guilty of both of these for a long time. đââď¸
Your coffee doesnât have to be the villainâbut if weight loss is the goal, being mindful of whatâs in your cup (and making sure youâre fueling your body with real meals) makes a big difference.
Curious how to enjoy your coffee without stalling progress? Comment ââď¸â if you want tips!
#sustainablefatloss #sustainablefatlossover35 #nutritioncoachforwomen ##weightlossmistakes
Different seasons, Same habits.
Because feeling your best isnât about short-term fixes or chasing âbounce back.â
Itâs about building habits that support you in every stage of lifeâpregnancy, postpartum, and beyond.
To the moms reading this: showing up for yourself is not selfish. Itâs what allows you to feel your bestâso you can show up fully for your family too. đ
Your lifestyle shouldnât be something you hit pause on every time life changes. When you make healthy habits part of who you are, they adjust with youâso you can feel your best in any season.
#healthylifestyletips #postpartumweightloss #postpartumbeforeandafter #nutritioncoachforwomen
#healthandfitnessjourney
Because feeling your best isnât about short-term fixes or chasing âbounce back.â
Itâs about building habits that support you in every stage of lifeâpregnancy, postpartum, and beyond.
To the moms reading this: showing up for yourself is not selfish. Itâs what allows you to feel your bestâso you can show up fully for your family too. đ
Your lifestyle shouldnât be something you hit pause on every time life changes. When you make healthy habits part of who you are, they adjust with youâso you can feel your best in any season.
#healthylifestyletips #postpartumweightloss #postpartumbeforeandafter #nutritioncoachforwomen
#healthandfitnessjourney
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