“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

Every Thanksgiving, we all see the BS of social media and local gyms encouraging us to "burn off the Thanksgiving". Here is what is wrong with this idea: Exercise should not be used as a punishment for whatever you have eaten, or correct what you have eaten. No, you do not have to burn every calorie you consume with exercise. Keep in mind that fat gain takes time, and one meal or even a day or two of overindulging is very unlikely to result in fat gain. Overcompensating by trying to correct overindulging on food with a bunch of exercise can lead to a binge-then-restrict cycle that can cause an ..read more

You don't have to stall or lose progress over the holidays. With a few simple mindset shifts and coming up with a doable plan, you can enjoy yourself and avoid weight gain this holiday season! In this episode we discuss: My three step process for navigating the holidays, in a way that doesn't feel too depriving and you can feel at peace with. My top ten tips for keeping eating under control during the holiday season, so you can continue to make progress towards your goal. Join my closed Facebook Group Metabolism and Hormone Support for Women. Join my closed Facebook Group Ketogenic Weight Tr ..read more

I understand the frustration and doubt when you feel like you're not making any progress in your fitness journey. Because I've been there in your shoes. In fact, you're not totally alone on this.  Every day, MILLIONS of women aged 35 and above struggle with their weight, their health, their confidence, and sometimes even their self-identity. And a HUGE chunk of the reason why most of their fitness attempts fail is because of these common, preventable mistakes: Too much cardio or HIIT Not lifting heavy enough Chronically restricting calories Counting calories but not macros "Mus ..read more

Today I wanted to chat with you about why the keto diet can be so beneficial for women. Through my research of the keto diet, along with experimenting with the keto diet for the last two and a half years-I have discovered that keto is THE solution to..... Losing stubborn belly fat Faster, easier weight loss Get rid of uncomfortable belly bloat Increasing lean muscle mass Decreasing cravings and desire for sugar Balancing hunger hormones Stopping the need to eat every couple of hours Improving insulin sensitivity Balanced blood sugar Managing perimenopausal symptoms  In this episode ..read more