Let's settle this debate once and for all! I have been receiving a lot of questions about intermittent fasting. If it's necessary for fat loss, and if it is ok for hormonal health. And just recently, I have slightly changed my stance on it due to my own experiences and results using intermittent fasting. In this episode we explore: The pros and cons of intermittent fasting. How it actually works for fat loss. Suggested intermittent fasting windows. The effects in can have on lean muscle mass. I hope that by sharing this you can decide for yourself if intermittent fasting is right for you. Ju ..read more

This is controversial.... Just recently I came forward with something I have been wanting to talk about for a long time. I am hoping by sharing my experience and perspective as a personal trainer; I can help women who want to improve their body composition and manage perimenopausal symptoms.  I am talking about the suggestion or belief that high-intensity workouts, such as Burn Bootcamp and Orange Theory, are optimal for weight loss. In my opinion they are not.  Now before I get attacked here, I am talking to a specific population here: Women who have been training consistently for ..read more

Struggling with perimenopausal weight gain? You are going to want to tune in to this. During Perimenopause, the onset of menopause, it is common to experience symptoms such as weight gain or weight loss resistance. The good news is that you can greatly improve perimenopausal symptoms, and body composition by making manageable changes to fitness, nutrition, and lifestyle. Check out my fitness and nutrition membership for women, Lean Physique. Space is limited. Join my free, private FB group here Email me about one-on-one coaching or collaborations at cfitnessonlinetraining@gmail.com Follow me o ..read more

Yes! It is absolutely possible to build muscle and get lean in your 40's and beyond. Just a few years ago, I wondered myself if this was really possible. I was struggling particularly with building muscle; and believed for so long that it just wasn't in the cards for me. The reason I believed this was, I was training hard and working out most days-but I wasn't seeing any change to my body. Now that I am on the other side, I realize now I was making costly mistakes with my training and nutrition. In this episode, we discuss these mistakes and how to avoid them so you can stop struggling and sta ..read more

“But, what if I don’t like to count macros?” Here is the thing. If you are struggling with reaching your goal-whether that is to lose fat or increase muscle mass; macro counting may be what you’re missing. Why? Because even if you eat a clean diet, if you are not eating the right amount of energy you will not see the results you want! Fat loss requires a calorie deficit. Building more muscle mass requires eating at maintenance or in a slight calorie surplus. For most of us-if you want to look a certain way, macro counting is key! So….that being said, I’m addressing common concerns that women ..read more

Not losing fat even though you are eating very little? You CANNOT live in a calorie deficit! Even if you have body fat you want to lose! Although this goes against conventional wisdom, reverse dieting up to a maintenance level of calories is THE WAY to restore metabolism so you can see fat loss results. In this episode we discuss the shit storm that can go down with chronic calorie restriction and how to get out of it. Yes, this issue is totally fixable! Although this is a simple process, but it can be challenging mentally. Working with a coach who specializes in techniques such as reverse die ..read more

Ready to stop eating thousands of calories at night? Tired of self-sabotaging with sugar? This episode discusses nutrition strategies along with brain-based strategies, to help you conquer your night cravings for sugar. And stop binge eating at night-for good! Join my closed Facebook group Ketogenic Weight Training for Women. Email me at cfitnessonlinetraining@gmail.com ..read more

I am on mission to show a different perspective on macro counting and keto. When used correctly, macro counting and keto can be helpful tools, not a diet. When these tools are used in the right way, you can stop yo-yo dieting, AND get the sustainable, long-term results that you desire. Sound good? Join me for my FREE Keto Kick-Start Challenge! Inside my challenge you will discover how to use keto and macro counting as tools; so you can start seeing results AND make it an easy, sustainable, and even enjoyable lifestyle! ⁠⁠ Join My Keto Kick-Start Challenge Here!⁠⁠ Challenge begins Monday Feb ..read more

Changing your nutrition habits and reaching your body composition goal doesn't have to be complicated-or depriving! In fact, by giving your nutrition a little bit of forethought; you can make nutrition easy! This is important because if nutrition is too complicated or too difficult to keep up; then it is very likely we won't stay the course. And seeing the results you want with your body composition will require consistency. In this episode, we discuss my three simple shifts to making nutrition easy: Meal planning and meal prep. Good nutrition doesn't generally happen due to chance; it happen ..read more

Do you find yourself going off the rails after a diet? Or maybe you notice the weight slowly creeping back on after a fat loss phase? Unfortunately, I see this a lot-and the reason why this happens is because no one ever talks about what to do AFTER the fat loss phase is over. Having an exit strategy and a plan of action is crucial to avoiding weight re-gain and avoiding the backslide into old habits that don't serve you. In this episode we explore the different stages of macro counting and body re-composition, and how to seamlessly transition to each these stages-so you are always improving ..read more