KFIT Evolution, Cochrane, AB (2025)

11/14/2025

Something special is coming… 👀✨
If you’re tired of ending every holiday season feeling bloated, exhausted, and “starting over” in January… this is for you.

This December, we’re doing things differently.
No guilt. No extremes. No “fix it later” mindset.
Just simple, sustainable habits that help you enjoy the season while protecting your progress, your energy, and your sanity.

Introducing the Maintain, Don’t Gain Holiday Challenge 🎄💪
A supportive, midlife-friendly way to stay consistent through the busiest month of the year.
Short workouts, realistic nutrition guidance, weekly momentum check-ins, community support… and a whole lot of holiday joy.

✨ Full details drop soon!
Make sure you’re following along — you don’t want to miss this.

11/10/2025

It's not "just hormones" it's how your body responds to stress, food timing, and what (or when you're eating.

During perimenopause, ostrogen and progesterone start to fluctuate, and your body becomes more sensitive to stress and blood sugar imbalances.

That means what you could "get away with" in your 30s can now completely derail your metabolism.

Here's why those habits in your 40s-50s are keeping you stuck:

1️⃣ Skipping breakfast and doubling up on dinner
You're teaching your body to store, not burn. Breakfast sets your cortisol and blood sugar rhythm for the day and skipping it tells your body to hold on to fat, especially around the belly.

2️⃣ Eating after 7pm
Late-night meals disrupt insulin and stop growth hormone doing its nighttime repair work, both key for fat loss and hormone balance.

3️⃣ Snacking or grazing all day
Constant eating keeps insulin high. Fat-burning can't happen when insulin is constantly switched on.

4️⃣ High-carb breakfasts (think toast, cereal, smoothies without protein). Blood sugar spikes first thing trigger an adrenaline + cortisol rollercoaster. You'll feel tired, wired, and crave sugar all day.

5️⃣ Overdoing cardio
More isn't better! Excessive cardio keeps cortisol high and can actually break down lean muscle, slowing metabolism even more.

6️⃣ Staying up late
Sleep deprivation drives insulin resistance, sugar cravings, and disrupts leptin (your fullness hormone). Aim for 8 hours minimum.

7️⃣ Not getting 30g+ protein at breakfast and dinner. Protein is your metabolic foundation. It supports thyroid function, muscle retention, and helps stabilize blood sugar - all essential for hormone balance and fat-burning in perimenopause. Enough protein is essential but most important at breakfast and dinner.

Here is what to do instead:

✅ Eat a protein-rich breakfast before 10am
✅ Stop snacking, give your body time between meals.
✅ Prioritise 7-8 hrs of sleep and reduce high-intensity training - try strength training 3 days per week!
✅ Support your liver and adrenals (they're doing the hormone heavy lifting!)

This is exactly what I focus on and teach in my Thrive Beyond 40: The Hormonal Renewal Blueprint for women in midlife.

11/03/2025

So is lifting 2-3x per week enough? Yes!

You can build strength, build muscle, and drop body fat lifting just 2-3x a week - as long as you follow a smart, progressive program.

What does that mean?
• Compound lifts
• Proper form
• Progressive overload
• Recovery between sessions
• Consistency over time

What doesn't work?
• Random workouts
• Constantly switching programs
• Prioritizing sweat over strength
• Never increasing weights
• Ignoring nutrition and recovery

This is enough to see real progress on its own.
And it's perfect if you love mixing in other forms of movement like Pilates, yoga, or running.

If you're done with guessing...
If you've been wondering whether your plan is enough to get results...let me create your fitness programming for you! All levels welcome! DM me if you are ready!

Follow me for more tips!

10/27/2025

How do I lose body fat without losing muscle?!

1. Do not begin your fat loss with an immediate 500 cal deficit. I see this mistake SO often because it's believed "if I drop calories quicker, I'll get there quicker" when in reality, yes, you'll lose weight but you'll sacrifice more muscle as muscle is an EXPENSIVE tissue to maintain.
Start with an 8-10% deficit and keep protein between .8-1.2 gram per Ib of LEAN MASS.

2. Monitor what is called biofeedback (other markers of progression aside from stats) such as energy and strength.

The goal is to maintain AS MUCH strength as possible while losing body fat and if you can, increase it, too, given you are NOT in a heavy calorie deficit.

3. Monitor rate of fat loss. A realistic and HEALTHY rate of fat loss is .5- MAX 2 Ibs/a week based upon your starting point. (I would ONLY aim for the higher end if you have a lot of weight to lose to be at a healthy spot.) If you consistently are losing more than that, you are sacrificing more lean tissue resulting in metabolism slowing down and resulting in you not looking "toned" even if the scale moves down.

4. Evaluate pictures & measurements. You will be able to tell if you are losing muscle or fat if you are looking "less toned" the deeper you get into the fat loss process. You should look MORE "toned" or defined as the fat loss progress progresses. Usually the waist measurement will be the first to drop because we don't store as much muscle there in comparison to extremities.

The goal is to maintain as MUCH muscle as you can, not lose it all JUST to see the scale drop.

Fat loss can seem like a complicated process but it can be made simple. So many factors play a role including diet history, lifestyle, etc.

If you are struggling knowing where to begin in your nutrition to reach your body composition/ fat loss goals, my coaching can help. DM me if you are ready for help!

Hit like if you found this post helpful and follow me

10/20/2025

If you are trying to lose body fat and feel like you are "doing everything right" but not seeing change...you probably AREN’T doing the right things 🫣

Here are 3 things I would start evaluating that could be impacting progress:

1. Not paying attention to weekend adherence. Are you only tracking food intake Monday-Thursday or Monday-Friday and then not Saturday or Sunday, treating the weekend as a free for all? Understand the weekend makes up 28-42% of your week...depending if you count Friday. THIS IS HUGE.

This means it CAN be an obstacle in your progression if it turns into a free for all. The weekend STILL COUNTS.

2. Are you only focusing on workouts and nutrition? It's time to prioritize the things we deem as "little" that actually make a BIG difference (especially as women), such as SLEEP. Sleep is where our bodies ultimately recover. If we are not prioritizing it, we are going to lack recovery and over time, have an increase in our stress hormone, cortisol, which if CHRONICALLY elevated, can cause inflammation, lack of recovery and impact hunger hormones, causing you to feel more "snacky" which of course can make it harder to adhere to your nutritional targets. Higher inflammation doesn't "stop" fat loss but it does MASK fat loss, meaning the more inflamed you are due to lack of making sleep or stress management a priority, IS going to make it appear that you are not making progress.

3. How long have you been at this nutritional intake? If it's been a solid 3-4+ weeks and adherence TRULY is 90+%, you might just be ready for a change. Metabolic adaptation is a real thing. Over time, your "deficit" intake will no longer be a deficit and your energy OUTput will become something your body adapts to which means a change IS eventually going to be needed to further things.

There is SOOO much that goes into this process before deciding "it's just not working". It's likely that there is something you are missing ;)

Need help reaching your health + fitness goals in a sustainable manner? My coaching can help. DM me if you’re ready for help!

Hit like if you found this post helpful and follow me for more tips!

10/13/2025

Bye Hormonal Belly Bloat…

Bloating around your period OR peri/menopause doesn't exactly leave you feeling the most confident.

So here are some of my favourite tips:

1️⃣ Balance Your Electrolytes
Sometimes it can be from your electrolyte balance being off, particularly when our sodium is too high and potassium is too low

Hormone changes can influence how much salt your body holds onto so we want to make sure you are getting enough potassium to balance it out.

Try adding these potassium rich foods:
leafy greens like spinach
avocados
bananas
potatoes

2️⃣ Hydrate
Even when holding onto extra fluid you need to hydrate - which might seem counterintuitive.
When dehydrated our body compensates by telling your kidneys to hold onto what water you do have = less urine to stay hydrated.

Drinking allows your body to get rid of excess water AND help with digestion (because if you aren't going 💩every day, you will feel more distended).

Take your weight in pounds and divide by 2 = oz of fluid you need daily. Increase slowly so you don't use the rest room every 20 mins!

Diuretics help flush excess water out and there are foods that help with this! They stimulate the kidneys to make more urine which helps
bloating:

Lemon
Cucumber
Cranberries
Watermelon

4️⃣ Address Stress
Yes - increased cortisol will slow down digestion, inflammation AND fluid retention.

Stress can show up as & under eating, not enough carbs, exercising too much, eating highly processed foods, not enough sleep, fasting, skipping meals, rushing, eating on the go, grief, trauma, relationships, finances etc.

So work on eating enough food + carbs, eat breakfast and doing the appropriate type of exercise for YOU.

You also need to work on actively de-stressing by doing things that slow down your heart rate + breathing rate AND bring you joy:

Massage
Bath
Yoga
Journal
Knitting
Colouring
Crocheting
Reading
Feet Up
Box Breathing
Crossword Puzzles

Do the above things for 3 weeks and you'll be surprised how much better you feel! Hit like if you found this post helpful. And follow me for more tips!

10/10/2025

Get your tickets and come spend an evening with some amazing women!!! I am sitting in on the panel with some amazing female experts!!

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10/06/2025

| don't track every bite anymore.

I haven't logged a meal in MyFitnessPal in... forever.

But my body still responds. And it's not magic. It's not discipline. It's structure.

I don't restart on Mondays.
I don't panic on vacation.
And I don't look at the scale to tell me if I did "good" or "bad."

What I do have are habits that run deep enough they don't get tossed the second life gets busy.

Here are the quiet things I do, over and over again, that keep me lean without needing a food log:

1. I eat the same meals most days.
Not because I have to, but because decision fatigue is real.

2. I prep meals even when I don't feel like it.
Future-me deserves less chaos.

3. I say no without explaining.
No, I don't want the bread. No, I don't need to justify it.

4. I close the kitchen after meals.
Cravings get boundaries, not negotiation.

5. I don't snack between meals.
Even if it's just "a few almonds" or a veggie tray, it's a no.

6. I start every day with 30g+ of protein.
Whether I'm home or traveling, this never slips.

7. I walk. Every day.
Even if it's broken up. No excuses.

8. I eat slowly and intentionally.
I put the fork down between bites and pay attention to my hunger cues.

9. | stick to 3-4 structured meals.
Not 6 snacks or grazing all day pretending it "doesn't count."

10. I don't chase motivation.
I live like someone who already got the result-because that's how you keep it.

So which quiet habits do you need to start working on today?

Hit like if you found this helpful and follow me .

09/29/2025

A calorie deficit is not something that can either "work" or "not work."

It's the mechanism that drives weight loss—no matter what diet you're on.

The tricky thing? Most women take this at face value and assume they need to eat 1400 calories a day of chicken and broccoli... so they download MFP, start tracking (often without a scale), and eat as little as possible for about 7 days—until they can't tolerate the hunger and cravings anymore.

Then they say, "I didn't lose weight in a calorie deficit, so I must be broken."

Reality? You were probably in a deficit for 3 days-if that.

Why? Because almost every human new to tracking makes significant mistakes 👇🏼

1️⃣ VOLUME MEASUREMENTS
Your "1 tbsp" of peanut butter is probably 25g, not 16g. Same with oats, nuts, and oils. Weigh your food in grams— eyeballing or using cups are not accurate.

2️⃣ LOWER CALS IS NOT SUSTAINABLE
Going as low as you can endure tanks energy, NEAT (your daily movement), training performance, and muscle retention. Spend time learning your true maintenance first You'll move more, recover better, and stick to it longer.

3️⃣ TOO MUCH FOCUS ON MACROS
Your percentages matter far less than your habits. Build each meal around lean protein, fruits & veg, whole-food starches, and healthy fats within your calorie targets. Adjust once the habits are locked in.

4️⃣ SCALE OBSESSION
You've been "perfect" for a week and the scale hasn't moved. KEEP GOING. Water retention, hormones, sodium-there are a million reasons for short-term stalls. Sustainable fat loss takes longer than a couple of weeks.

5️⃣ WEEKEND WARRIOR
You've followed your plan to a T Mon-Fri and now you feel like you've earned a reward and go a bit cray cray with the fun foods and accidentally blow up your cals at 2pm so you say f**k it and eat in a surplus all weekend.

A deficit always works. It's your strategy that sucks!!!

If you've been "doing everything right" but still stuck, it's not a broken metabolism-it's a strategy issue. And cutting more calories is often the worst move.

Drop “Ready” in the comments if you are ready to take the next step and invest in your health! And follow me and hit 💜

09/22/2025

Here's what you are doing wrong and what to fix:

You probably are starting in way too low of a deficit, going from 2000 to 1500 (for ex.) You see progress, then plateau. You decide to add in cardio + cut calories again. This time to 1300, but with the added cardio, you now are expending more. You lose another 2 lb. Then things SLOW again.

Now you can't budge and your body adapts AGAIN. You lower it to 1200 cals and it's getting super difficult to adhere to. Things are moving SLOW, so you add in a little more cardio.

This now has become your maintenance calories as metabolism adapts.

You have a couple lbs to go and you want to keep pushing but you say " screw it" and throw in the towel. Because your metabolism is down regulated and you haven't taken the time to slowly build back up intake, your body recognizes a high amount of calories pouring in (going from 1200 to 2000+) and wants to store body fat because it wasn't receiving sufficient fuel prior and wants to hold onto energy in case you go back into a state of fueling insufficiently.

You freak out at the rapid weight gain and restart. Cut calories again plus add cardio right away. The yo yo cycle begins again.

How do we stop this cycle? We focus on spending time NOT eating low calories. We focus on a MODERATE calorie deficit (150 cal or so deficit vs 500), eating optimal fuel to provide our body energy to actually maintain and build muscle and trust us that we are going to fuel it properly and efficiently.

Your body's sole job is to keep you alive and it will do everything in it's power to become more efficient with fuel received to keep you going which is why we need to use cardio as a TOOL and lower calories modestly, not with extreme measures.

It's a process but with the right strategy, you can stop this cycle and teach your body to become more efficient with MORE fuel.

If you feel you are stuck in this yo yo cycle and are ready to stop it with a sustainable nutrition and workout plan. DM me if you’re ready!

Hit like if you found this post helpful ☺️ and follow me !

09/15/2025

Here are some sign:

Sometimes fat loss is about getting consistent with eating ENOUGH before reducing intake to see body fat loss happen. Our bodies are complex, and so much goes into our caloric needs daily (lifestyle, activity, etc.).

As I have talked about in prior posts, as you decrease calorie intake the body gets used to and adapts to protocol, resulting in metabolic adaptation. This results in all components of metabolism to "downregulate", meaning you burn less energy through activity, exercise, digestion of food, etc.

If you have been eating 1200 cals, eventually this becomes your "maintenance" and you have to "retrain" your body to adapt to higher calories. Increasing calories via a reverse died helps counter metabolic adaptation so your body can start to have a sense of "safety" in eating more food and in this process, your body learns to thrive off of more fuel. The point is to increase where you maintain so that your body can release fat without having to go to the extremes. Your body may respond positively simply because you provide a sense of safety by being well-fed and not attempting to live in a substantial calorie deficit. (This is called working WITH your body not against it ;)

So, how do you know if a reverse diet is appropriate for you?

1. If you've been eating "lower" calories for too long and have reached a plateau or are finding it difficult to continue losing weight despite being in a calorie deficit or continuing to make food reductions/ increase energy OUTPUT

2. If your "biofeedback" is moving in the negative (fatigue, decreased energy, HIGH hunger, low performance, low libido, low mood.) All NON STAT related markers of progress.

3. If you're wanting to maintain weight without having to eat so little.

4. If you have bloodwork done reflecting your body is in a high stress state, thyroid issues, irregular periods, hormonal imbalances, etc.

Follow me for more tips & education! Hit like if you found this post helpful ☺️

09/09/2025

It’s happening again!!! Message me to get your spot ladies!! I’ve had so much interest and I am so grateful 💜

KFIT Evolution

11/14/2025

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