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Built and Balanced Fitness, Langley, BC (2025)

11/24/2023

I always wanted to be smaller..

I was so focused on being skinny

I wanted to look like the models on TV and in magazines

I wanted a flat stomach.. I wanted a thigh gap

So I would starve myself and do crazy amounts of cardio

All that did was lead to burn out🙅🏻‍♀️

And binging on food to the point of puking

And I was not getting any smaller..

It was a constant cycle of starving myself, to binging

And all that got me was such an unhealthy relationship with food and exercise

I used exercise as punishment

And I was scared of eating certain foods or eating at all some days

I was so unhappy, burnt out and even further from where I wanted to be

That was my breaking point.

I knew it was time to change.

I hired a coach.🔥

They taught me that eating less isn’t always the answer

And they taught me that cardio is not gunna be the only or best way to lose weight

So I started eating money, doing less cardio, and training heavier

And you know what happened?

I lost weight, my body composition changed, and I was so much happier

No more burnout❌
No more binging ❌
No more excessive cardio❌
No more starving❌

I truly became the happiest and healthiest version of myself 🩷

And now I get to help others become the best version of themselves everyday!

If you have been considering working with a coach but haven’t quite pulled the trigger, now is the timeeee🫶🏻

SIH’s ONCE-A-YEAR Black Friday special is here! ( our BIGGEST SALE EVER)🥳

When joining the SIH team by 11/30, every client will have the opportunity to win up to SIX MONTHS of FREE coaching, ya you heard me.. UP TO SIX MONTHS FREE coaching 🚀🚀

SIH 1:1 coaching clients receive⬇️
🚀Tailored nutrition plans
🚀Customized workout programs
🚀Unlimited 1:1 Coach text support
🚀An incredible community

Link in my bio to apply 🤩🎉

11/15/2023

It's HERE! 🎉   SIH's ONCE-A-YEAR Black Friday Deal is not just your run of the mill special, it's our BIGGEST ever in 4+ years! 🚀  When joining the me and the SIH Fam by 11/30, everyone will have the opportunity to snag up to SIX MONTHS of FREE coaching!!🎁 
Wondering HOW? 🤔
👉 Tap the link in my bio, apply, and let's chat to see if SIH is the perfect fit for you. 
What's in it for you?
✅ Tailored nutritional plans
✅ Customized workout programs
✅ An unstoppable, uplifting community
✅ Unlimited 1:1 coach text support
✅ Resources & education for lasting change
 Still here? 🙌
 Say no more. Your transformation awaits. Start NOW! Cause you deserve it 😼

Let’s work together and start crushing your goals!

LINK in my bio is apply ✨

11/12/2023

Here's how my clients lose weight WITHOUT cardio 👀👇🏼

If I just blew your mind, let me explain...

Cardio is not the secret sauce or the holy grail of fat loss 🙅🏻‍♀️

Your body loses fat with these main 4️⃣ things:

1️⃣Calorie deficit - (aka your nutrition) this is the big one here. Your nutrition accounts for about 80% of your results, so truly the first step in achieving fat loss is to start focusing on what you're putting into your mouth.

2️⃣Adequate protein - you can lose weight with a calorie deficit, but protein is what ensures that the weight you are losing is fat. Protein is the superhero who maintains your muscle while you lose weight.

3️⃣Movement - more important than cardio is simply how much you move your body each day. Yep, I'm talking to you desk-job all day to couch in the evening to bed at night. You need to start being intentional about how much you move.

4️⃣Stress management - if you're stressed to the max between work, relationships, family, etc. your cortisol is through the roof. The last thing you want to do is add in some more stress by adding in cardio to the mix.

This is how 90% of my clients lose fat without ever stepping on the treadmill — they focus on the basics.

Because let's be honest... that hour of cardio doesn't undo the 10 cookies you shoveled into your mouth before bed or the fact that you get 2K steps/day or that you are on the verge of a mental breakdown daily. 🫠

It doesn't work like that.

If you're ready to start losing fat without doing hours of cardio, click the link in my bio to apply for 1:1 coaching! Black Friday deals incoming sooo sooon🔥

11/04/2023

How many times have you heard any of the following weight loss recommendations? ⬇️

“You can’t eat carbs after dark.”
“You need a fat burner supplement.”
“You have to workout 6-7 days a week.”
“You have to eat 1200 calories a day”

Too many to count? Yeah, I thought so…

These are all the things mainstream social media tells you about losing weight.

And the worst part is... you believe it 👀

But I don’t blame you…

They make a really convincing argument with tons of before & afters (which usually aren’t even real)

They show you just how easy it can be by following this one “magic” thing to lose weight.

They act as if it’s the missing piece to the puzzle that you’ve been looking for.

But it’s not. 🙅🏻‍♀️

It sounds good to hear these “secrets” instead of just realizing you just need to change your habits around nutrition & exercise. 🫠

Rather than going to extremes, here’s what you should be focusing on:

✅ Working out 3-5x a week doing something you enjoy
❌ NOT 7x a week dreading the hours cardio and “no days off”

✅ Eating in a moderate calorie deficit with enough protein
❌ NOT eating 1200 calories a day and avoiding eating carbs

✅ Focusing on 80% fuel foods and 20% fun foods to create a balanced, nutritious diet
❌ NOT eating “clean”, avoiding sugar at all costs, and depriving yourself of foods that you love

These “secrets” that social media tries to sell you are just quick fixes that result in the yo-yo dieting we all know so well..

Don’t waste your time focusing on what’s not important in your weight loss and start focusing on what IS important. 🥳

Need help figuring out what is important in your weight loss journey? Stuck trying to find where to go to get to your goal?

I’m currently accepting 1:1 coaching clients who are ready to lose weight the right way > Apply through the link in my bio! ✨

11/01/2023

Happy halloweeen 🎃👻

Hope you eat the treats and enjoy the fun!

10/27/2023

Just a girl and her bestie 🐶🫶🏻

Incase I haven’t shown you guys Ryker enough on my stories, here’s a feed post of my baby boy

Ryker will be 9 in march, and I got him when I was 20 years old

To say he’s been with me through a lot is an understatement

He’s been with me through university, heartbreaks, job changes, friendships, and all the good&bad times

He is my very best friend, and my whole damn world 🌎

They are right when they say the unconditional love you receive from your pet is unlike anything else

I would be a very different person if I didn’t have this little angel in my life 😍

So give your pets an extra big hug for me today, just because they deserve it 💘

Comment below what pets you have and their names!! 👇🏼👇🏼

10/24/2023

𝐉𝐮𝐬𝐭 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐬 𝐡𝐚𝐫𝐝𝐞𝐫, 𝐝𝐨𝐞𝐬 𝐧𝐨𝐭 𝐦𝐞𝐚𝐧 𝐢𝐭’𝐬 𝐛𝐞𝐭𝐭𝐞𝐫…⁣❌
⁣
A lot of people see things that are more difficult or more time consuming as the things that create some better result.⁣
⁣
𝘛𝘩𝘪𝘯𝘬 𝘢𝘣𝘰𝘶𝘵 𝘪𝘵…⁣
⁣
👉🏼We admire 75 HARD because it’s difficult - it’s literally in the name⁣
⁣
👉🏼We choose complex “healthy” recipes because they seem better than a convenience food⁣
⁣
👉🏼We opt for HIIT training because it gets your heart rate up higher and causes more exertion⁣
⁣
𝗪𝐡𝐚𝐭 𝐢𝐟 𝐭𝐡𝐞𝐬𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐰𝐞𝐫𝐞𝐧’𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐡𝐞𝐥𝐩𝐢𝐧𝐠 𝐲𝐨𝐮 𝐚𝐬 𝐦𝐮𝐜𝐡 𝐚𝐬 𝐲𝐨𝐮 𝐭𝐡𝐢𝐧𝐤 𝐭𝐡𝐞𝐲 𝐚𝐫𝐞?⁣
⁣
Harder does not always equal better.🙅🏼‍♀️⁣
⁣
In the beginning of my fitness journey, I always chose hard. ⁣
⁣
I chose the things that pushed me past my limits and made me feel really overwhelmed.⁣
⁣
It drove me into a hole of being all or nothing when it came to nutrition and exercise.⁣
⁣
I never thought there was a way that it could be easy or simple or effortless.⁣
⁣
Knowing what I know now, I choose easy over hard every day.⁣
⁣
Achieving the same results (𝘪𝘧 𝘯𝘰𝘵 𝘣𝘦𝘵𝘵𝘦𝘳) without the confusion, frustration, or overhwelm I faced before.⁣
⁣
That’s where I found balance and sustainability in my fitness. ⁣
⁣
✨If you want the insight on how to make your nutrition simpler, i would love to help you! Apply at the link in my bio ✨

10/06/2023

🔔ANNOUNCMENT🔔

I can finally tell you guys..

I am the newest assistant coach for 🎉🎉

I am so beyond excited to get to work for such an amazing company and get to work along side such talented and knowledgeable coaches 🫶🏻

Anyone who knows me, knows how much I love being a trainer and coach, and I am just so excited and grateful I get to do this as my job!

I am taking on clients so if you have ever wanted to work with me, now is the time!

Apply at the link in my bio ⚡️

Let’s start crushing your goals, together 💘

09/23/2023

The DOs and DON'Ts of getting back on track⬇️⁠
⁠
If you went a little too hard on your vacation with food& drinks.. and now you're feeling stressed about how to get back on track, this one's for you...⁠
⁠
Before you start freaking out,⁠
thinking you ruined all of your progress,⁠
and stressing about what the scale says...⁠
⁠
Let me remind you:‼️
⁠
You didn't ruin your progress.⁠
⁠
Any scale changes are simply water weight.⁠
⁠
Don't let it stress you out.⁠❌
⁠
Just get back to the basics!⁠
⁠
As you're getting back into it, DON'T:⁠
⁠
❌Torture yourself with hours of cardio - this is not enjoyable nor the most effective use of your time if your goal is to lose fat & get toned. Instead, use the extra food as fuel to lift heavier and have a 🔥🔥 workout.⁠
⁠
❌Restrict yourself - no matter how much of the yummy treats you enjoyed on your trip, your body still deserves food. Instead, just get back to eating your normal meals and fueling your body like you normally would.⁠
⁠
❌Feel guilty - this trip was one for memories. Don't feel guilty for enjoying those moments. Instead, reminisce back on the time you got to spend with your loved ones and all the amazing moments you shared and will remember forever.
⁠
Above all else, just get back to the basics and back to your normal routine.
⁠
Focus on your nutrition, your movement, drinking water, and getting enough sleep.⁠
⁠
That's the foundation.⁠
⁠
That's how you'll get back on track.👏🏼👏🏼

Like I always say.. no restrictions here ❤️

Link in my bio for coaching ✨

09/19/2023

Protein is essential for fat loss, but do you know why? 🤔

Sure, you can lose weight without eating protein, but there's a difference between weight loss and fat loss.

To lose weight, you need to be in a calorie deficit and honestly, it doesn't really matter what those calories are made up of. If you are in a calorie deficit, you will lose weight.

However, the same is not true when we are talking about fat loss.🙅🏼‍♀️

In order to lose fat, you need to make sure that you are maintaining your muscle mass.

This is where protein comes into the picture.

Protein is responsible for:

🔥Helping you maintain muscle mass - so the weight that you are losing is actually fat

🔥Boosting your metabolism - so that weight loss becomes a heck of a lot easier

🔥Building muscle - so you can further increase your metabolism and achieve that toned look

🔥Keeping you satiated - so you aren't starving every 2 hours after you eat

This is why you see gym bros and fitspos eating chicken & drinking protein shakes.

Because they know that protein is important.

& now, you do too!😘

Link in my bio for coaching ✨

09/08/2023

The reality: every diet works. 👀

So you can stop your researching and meticulously analyzing which diet is the “best”.

Every diet that helps you lose weight is built open one common foundation:

A calorie deficit. 👈🏼

🥑Keto — limit carbs so that you are eating fewer calories = calorie deficit

🥦Paleo — eat less processed foods that are typically higher in calories so you are eating fewer calories = calorie deficit

⏱Intermittent fasting — only eat within certain hours so you are eating fewer calories = calorie deficit

Is this to say all diets will give you the same end result? Not exactly.

The breakdown of foods you eat will impact your body composition, but from a weight loss only perspective, they all work.

On one condition:

You can be consistent.

It doesn’t matter what diet you do, if you fall off track every weekend, you won’t lose weight.

This is why I love tracking my macros.

There’s no “off limit” foods.
There’s no “avoid this” foods.
There’s no “you can’t have this” foods.

I can easily hit my goals while traveling or going out to eat or enjoying my favorite treats from time to time.

For me, this is the most sustainable way to lose weight.

This is how I stay consistent.
This is why it works.

Instead of spending all your time trying to find the “best” diet out there, try to find which one you can actually stick to.

If you want help with your diet, drop a 🥦 below 👇🏼

09/07/2023

Do you feel like no matter how little you eat, you just can’t lose weight?

Maybe you chalk it up to hormones, aging, or even sh*tty genetics.

Maybe you feel like giving up.

Maybe you already have.🤷🏻‍♀️

While your hormones, age, and genetics DO impact your metabolism, there’s something that impacts it even more:

Dieting ❌

Spending years yo-yo dieting, trying every fad diet under the sun, and practically starving yourself forces your metabolism to adapt.

With each diet you’ve tried, your metabolism has slowed just a little bit to the point that, now, nothing is a deficit for you anymore.

If you’re at this point, another diet is NOT the answer.

In order to lose weight, you need to HEAL your metabolism from years of under-feeding it.

Where to start?

👏🏼EATING MORE - just like your metabolism regulated DOWN from eating less, you can regulate it UP by eating more slowly over time (aka reverse dieting)

👏🏼LIFTING WEIGHTS - the more muscle mass you have, the more calories your body burns in a day and therefore, the higher your metabolic rate is

👏🏼SLEEPING - how can you expect your body to use its energy for fat loss when it barely has enough energy to function? You’ve gotta sleep girl.

It all starts here.

Fueling your body.
Getting stronger.
Sleeping.

Need help healing your metabolism so you can lose fat with ease? I got you boo! 1:1 coaching application in my bio!🥰

Built and Balanced Fitness

11/24/2023

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10/27/2023

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