ANP Fitness and Nutrition

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ANP Fitness and Nutrition

Customized fitness programming tailored to your fitness needs.

ANP Fitness and Nutrition Coaching

Offers accountability/support for your nutrition and/or fitness goals
Providing calories and/or macronutrients specific to your health and wellness goals.

09/17/2025

🚨 Low-carb diets aren’t harmless — they can impact your hormones and metabolism 🚨

When carbs are consistently too low, your body can experience several negative adaptations. For example, very low carbohydrate intake can lower T3, the active thyroid hormone, which may slow metabolism and leave you feeling fatigued.

At the same time, chronic carb restriction can elevate cortisol, the stress hormone, which affects energy, sleep, and overall recovery. Women may also notice changes in their s*x hormones, including reduced progesterone and disrupted estrogen balance, which can interfere with menstrual cycles and fertility.

On top of that, without adequate carbs, workout performance can suffer because carbohydrates are the body’s primary fuel source, leading to decreased strength, endurance, and recovery. Mood, energy, and cognitive function can also take a hit, leaving you feeling irritable or foggy.

⚡ Key takeaway: carbs are not the enemy. When included strategically, they fuel your workouts, support hormone health, and maintain energy, while still allowing for fat loss when paired with a properly structured calorie plan.

Are you ready to enjoy carbs guilt-free? DM Me!

09/12/2025

One of the best parts of coaching is seeing the long game pay off.

This client trusted me through every stage — cuts, builds, maintenance — and leaned into the why just as much as the how. Together, we built more than just physical results… we built confidence, understanding, and a roadmap she can now carry on her own.

It’s always bittersweet to say goodbye when you’ve built such a strong relationship, but it’s incredibly rewarding to know you’ve helped someone not just reach goals… but own the tools to sustain them.

Coaching isn’t about quick fixes. It’s about education, guidance, and support through the ups and downs — so you leave stronger, more confident, and in control of your own journey.

I’m so grateful for every client who commits to this process and trusts me to walk alongside them. And if you ever find yourself needing that kind of guidance, know that I’m always here to help. ❤️

09/08/2025

🔥 If you’re lifting the same weights month after month… you’re leaving results on the table.

You don’t need to PR every workout, but you do need a plan:

✅ When to lift heavier: If you can hit all your reps with 3–4+ left “in the tank,” it’s time to increase.
✅ When to stay the same: If you’re within 1–2 reps of failure with good form — that’s progressive overload in action.
✅ When to back off: If you’re constantly sore, exhausted, or stalling → it’s not weakness, it’s time for a deload.

Muscle grows when we stress it just enough to adapt, then allow recovery. Reps in reserve (RIR) is one of the simplest ways to gauge if you’re pushing hard enough without burning out.

The tricky part:

Push too hard (wrecked daily, can’t recover) 🚫

Or don’t push enough (spinning wheels, no change) 🚫

👉 The sweet spot is a structured program that cycles building + deloading so you keep progressing long-term.

✨ That’s exactly what I do for my clients. I guide their progressions by programming reps in reserve, tempo, and structured phases right inside my coaching app. This way clients know exactly how hard to push at each session.

Progress doesn’t come from always doing more, it comes from doing it smarter. Try using RIR this week and see how it helps it changes your training.

💬Have you ever tracked RIR in your workouts?

Coaching Inquiries:
ANPFitnessandNutrition.com

08/26/2025

✨ Stop dieting your way to “healthy” ✨

The truth is, if your goal is better body composition, balanced hormones, and better long-term health… the most powerful thing you can do isn’t another crash diet.

👉 It’s LIFTING heavy WEIGHTS

Here’s why: dieting alone shrinks both fat and muscle. And when you lose muscle, your metabolism slows down, your hunger hormones get out of balance, and stress hormones like cortisol rise. That combination doesn’t just stall progress, it can actually make fat cling more stubbornly, especially around the midsection.

This cycle often looks like:

❌Feeling more fatigued, even when you’re eating “clean”.

❌Cravings and hunger that seem impossible to control.

❌Belly fat that won’t budge no matter how little you eat.

❌Hormonal shifts (low estrogen, progesterone, thyroid disruption) that make your body fight against you.

But when you strength train and fuel your body with purpose? Everything shifts.

💪 RESISTANCE TRAINING…

✅Preserves & builds lean muscle → keeping your metabolism higher.

✅Improves insulin sensitivity → so your body uses carbs & energy instead of storing them.

✅Balances key hormones (estrogen, testosterone, growth hormone) → supporting fat loss, mood, energy, and cycle health.

✅Builds bone density & strength → protecting against osteoporosis and keeping you strong for decades to come.

My client here has been consistent with strength training for years, but once we added more structure- nutritional periodization + progressive overload- her entire physique transformed. She didn’t just “lose weight,” she built a lean, strong body that looks different, feels different and functions better.

⚡ Longevity. Confidence. Hormone health. Body composition. It all comes back to strength training.

So if you’ve been spinning your wheels with diets, maybe it’s time to PICK UP THE WEIGHTS and discover what your body is really capable of. 💪🏼💪🏼💪🏼💪🏼💪🏼

08/15/2025

If you had to choose 5 lbs less on the scale OR more muscle, more food, and a faster metabolism — which would you pick?

We all know that feeling… you’re this close to your “goal weight” and the thought of stopping feels impossible. But here’s the thing: sometimes, chasing that last 5 lbs comes at a cost most people don’t think about.

What if losing those last pounds meant you’d have to push into a severe calorie deficit — one so aggressive that your body starts breaking down muscle instead of fat? Muscle loss doesn’t just make it harder to get that toned look you’re after — it also slows your metabolism, making it harder to stay lean long term.

And what if 🤔instead of fighting for those pounds, you spent that time building more muscle? Not only would you be eating more food, but you’d actually raise your metabolic rate, which means you could have a leaner, stronger physique regardless of what the scale says.

What if eating more food could improve your results? More energy for training, better recovery, stronger lifts, better hormone health and a better relationship with food.

So here’s the question… which would you choose?
➡️ Push harder for a short-term number that may cost you muscle, health, and sanity?
➡️ Or shift focus to building strength, fueling your body, and creating a leaner physique that actually lasts?

In 6 months, which decision will you thank myself for making — the short-term push or the long-term investment?

The truth is, sometimes the best path to “looking leaner” isn’t losing more weight… it’s getting stronger and eating enough to support that goal.

📌Save this for the next time you feel tempted to push harder at the cost of your health.

If you’re stuck in the cycle of chasing the scale and wondering why it feels so hard — send me DM and I’ll help you figure out your smartest next move.

ANPFitnessandNutrition.com

08/12/2025

Let’s clear up one of the most stubborn fitness myths out there — lifting heavy weights will make you bulky.

This fear often holds women back from the very thing that will help them look and feel lean, confident, and strong.

Feeling bulky is often not about having too much muscle — it’s about carrying excess body fat. Muscle is dense and takes up less space than fat. When you strength train and build lean muscle mass, your body becomes more compact, not bigger. You actually get tighter, more toned, and shapelier.

The idea that women will suddenly “bulk up” from lifting heavy is also misleading because:
‼️Women don’t produce enough testosterone naturally to build muscle the way men do.
‼️Gaining noticeable muscle size requires years of progressive overload, consistent eating in a surplus, and often intentional muscle-building protocols.

Building lean muscle through strength training increases your resting metabolic rate (BMR).That means: You burn more calories while doing absolutely nothing.

💪🏼💪🏼For every pound of muscle you gain, you can burn an estimated 30–50 more calories per day — just by existing. Over time, that adds up significantly in your fat loss journey.

Cardio burns calories during the session.
Lifting weights changes your metabolism long-term.

💪🏼If your goal is fat loss or a more “toned” look, strength training should be your number one priority.
💪🏼Muscle is what gives your body shape and curves. Without it, weight loss just results in a smaller, softer version of the same shape. With it, your body becomes sculpted, strong, and defined.

Let go of the fear‼️‼️

💪🏼Lifting heavy doesn’t make you masculine. It makes you capable.
💪🏼It makes everyday tasks easier. It helps regulate hormones, supports bone density, improves insulin sensitivity, and makes fat loss more sustainable.

So next time you walk into the gym, don’t reach for the 5 lb dumbbells unless that’s truly a challenge.
💪🏼Challenge your muscles. Build lean mass. Boost your metabolism.
💪🏼Lift HEAVY. Get lean. Feel powerful.

Coaching Inquires:
ANPFitnessandNutrition.com

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07/24/2025

SUSTAINABLE WEIGHT LOSS TAKES TIME… AND TRUST.

Cheering on my sister and one of my longest-standing clients today — Taylor — who’s so close to crossing a milestone she hasn’t seen in YEARS. From 256lbs down to 201lbs, we’re closing in on a 50+ lb loss since August 2024. 🙌

But more importantly, she’s living in the results of her consistency — no longer just chasing a number on the scale.

We worked through a fat loss phase in 2019–2021. Back then, her focus was quick results. But the foundation wasn’t there: nutrition wasn’t a priority, workouts weren’t consistent, and the process felt frustrating.

Now? Resistance training is non-negotiable. Progressive overload is in place. Her nutrition habits are rock solid. The biggest shift? She stopped aiming for perfection and just kept showing up — even on the hard days.

💬 “It’s been more productive than the last diet because for the first time, I’m not doing it for looks.”

Her motivation shifted — from appearance to ability. From the mirror to her energy. From fitting into clothes to fitting into the life she wants.

💬 “I had an internal conversation: Is this the future mother I want to be? I couldn’t run in the yard with my kids or keep up with them.”

Taylor no longer ties success to a number. It’s about how she feels, how she moves, and who she’s becoming.

What worked?
✅ Flexible structure
✅ Resistance training + movement
✅ Learning how to eat for her goals (hello, protein swaps)
✅ A coach she trusts 😉
✅ Patience + consistency

💬 “Protein is now the easiest part. I love food — I just had to learn how to swap a few things.”

There’s no perfect time. You haven’t failed if it didn’t work before. You just needed the right approach — rooted in education, support, and consistency.

Taylor is proof: lasting change happens when you stop rushing the outcome… and show up for the process.

Consistency doesn’t mean perfect. It means committed.

Taylor — proud of you always. 💛

06/04/2025

Let’s clear up one of the most stubborn fitness myths out there — lifting heavy weights will make you bulky.

This fear often holds women back from the very thing that will help them look and feel lean, confident, and strong.
So let’s break it down:

Muscle vs. fat: what actually makes you feel “bulky”?

Feeling bulky is often not about having too much muscle — it’s about carrying excess body fat. Muscle is dense and takes up less space than fat. When you strength train and build lean muscle mass, your body becomes more compact, not bigger. You actually get tighter, more toned, and shapelier.

The idea that women will suddenly “bulk up” from lifting heavy is also misleading because:

Women don’t produce enough testosterone naturally to build muscle the way men do.

Gaining noticeable muscle size requires years of progressive overload, consistent eating in a surplus, and often intentional muscle-building protocols.

Lifting weights = faster metabolism

Building lean muscle through strength training increases your resting metabolic rate (BMR).
That means:
You burn more calories while doing absolutely nothing.
For every pound of muscle you gain, you can burn an estimated 30–50 more calories per day — just by existing. Over time, that adds up significantly in your fat loss journey.

Cardio burns calories during the session.
Lifting weights changes your metabolism long-term.

Muscle is what gives your body shape and curves. Without it, weight loss just results in a smaller, softer version of the same shape. With it, your body becomes sculpted, strong, and defined.

You can’t “tone” what you haven’t built.
Tone = muscle + low enough body fat to reveal it.

Lifting heavy doesn’t make you masculine. It makes you capable.It makes everyday tasks easier. It helps regulate hormones, supports bone density, improves insulin sensitivity, and makes fat loss more sustainable.
If your goal is fat loss or a more “toned” look, strength training should be your number one priority.
Challenge your muscles. Build lean mass. Boost your metabolism.

05/30/2025

📉 Still blaming your metabolism for midlife weight gain? It’s time to rethink that.

We’ve been fed the “slow metabolism” myth for decades. Magazines, books, and the entire diet industry have taught us to fear the big bad metabolism slowdown—especially after 30 or during menopause.

But the science? It tells a different story.

🔬 A major study of over 6,000 people found that metabolism doesn’t decline significantly from age 20 to 60. That’s right—your “resting” calorie burn stays relatively steady through those decades.

So if metabolism isn’t the villain... what is?

👉 The real culprits:

⚠️Hormonal shifts during perimenopause and menopause

⚠️Increased insulin resistance

⚠️A decline in muscle protein synthesis (making it harder to build/maintain muscle)

⚠️Higher cortisol levels

⚠️Changes in fat distribution

These are the changes that impact how your body feels, moves, and stores energy—not some mythical metabolic crash.

💪 So what does matter?

✔️Lifting heavy and building muscle

✔️Smart, short cardio like sprint intervals

✔️Prioritizing protein

✔️Managing stress

✔️Working with your changing physiology

You don’t need to “fix your metabolism.” You need to support your body as it evolves.

Want help doing that? DM me “METABOLISM” and I’ll show you how I help women shift from frustration to feeling strong, energized, and in control again.

Source: Pontzer et al., 2021, Science
https://www.science.org/doi/10.1126/science.abe5017

05/01/2025

Ever feel like you’re constantly picking yourself back up after things derail?

Maybe it’s a weekend of overindulgence...
A chaotic week where your routine vanished...
Or a stressful season where your health took the back seat.

Here’s what I want you to know:
You don’t need to start over.
You need to keep going—imperfectly.

Trying to be “all-in” all the time sets you up to feel like a failure when life gets messy (which it always does). And that “I’ll start fresh Monday” mindset? It keeps you stuck in a loop of extremes.

💡 The real solution is building habits that are flexible, not flawless.
💡 Learning how to pivot, not punish.
💡 Choosing the next best step—not scrapping the whole plan.

Momentum comes from consistency, not perfection.

Let’s focus less on starting over…
And more on starting where you are, again and again.

04/18/2025

Jumping into another diet might be the reason you’re stuck.
If you never give your body time to settle and restore, future fat loss phases won’t work the way you want.

One of my clients is a perfect example of doing it right.

She started around 145 pounds—burnt out from yo-yo dieting, unsure how to fuel herself, and ready to try a new approach. We built out a plan using intentional cuts and true maintenance phases.

No crash diets. No shortcuts. Just smart strategy, consistency, and a shift in mindset.

She didn’t panic when the scale moved slow.
She didn’t quit when things got tough.
She tracked. She recovered. She trained with purpose.

She’s now sitting at 130 pounds—feeling strong, confident, and in control.

But we didn’t stop there. We’re currently in a maintenance phase again, this time with a new goal: build lean muscle, reinforce habits, and continue optimizing body composition.

She’s not done. She’s leveling up.

👉 We didn’t diet endlessly.
👉 We used maintenance to restore, refuel, and protect her results.
👉 That’s how she reached her goal—and how she’ll keep it.

If you’re feeling stuck, ask yourself:
🟡 Have I truly committed to maintenance?
🟡 Am I hitting my macros consistently?
🟡 Am I rushing into another cut out of frustration?

Each phase has a purpose. Diet. Maintain. Build.
When you follow the plan with intention, your body responds.
You don’t need to live in a deficit to change your body—you need a strategy that works with it.

Drop a 🙌 if you’re ready to get off the diet rollercoaster and do it the right way.

Coaching Inquires: ANPFitnessandNutrition.com

03/21/2025

⚡️ This isn’t a “don’t do cardio” message. ⚡️
Cardio has its benefits—improving endurance, heart health, and burning calories—but it’s not the only tool you need. The real focus should be on building muscle.

🏋️‍♀️ While cardio helps with fitness and burns some calories, muscle-building has a bigger impact on strength, metabolism, and overall health. It takes time, effort, and consistency, but it’s incredibly rewarding.

When you combine strength training with cardio and fuel both with the right nutrition, you’re creating a powerful formula for success.

Don’t just burn—build. 🔥

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Hamilton, ON

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http://Anpfitnessandnutrition.com/

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Melissa Mascio, Speech-Language Pathologist
16 Harlowe Road
Waterbirth Coalition of Canada

About

Want to lose weight, build muscle, boost energy levels or just have a more balanced healthy lifestyle?

My coaching offers flexible nutrition to meet your unique needs while focusing on positive lifestyle changes to help you achieve and sustain your long term goals.

ANP FITNESS & NUTRITION: Builds fitness into your life without it taking over your life. Allows you to eat foods you enjoy, confidently. Helps identify stressors that may inhibit your ability to make healthy decisions. Helps you replace habits that may be keeping you from your goals.