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Motivateandbfit

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Nutrition Coach & Personal Trainer, helping women 35+ eat & exercise smarter to achieve fat loss, increase strength, improve performance, sustain their results, even through perimenopause without restrictions!

09/15/2025

Do you have “cheat meals”?
And be honest—are they actually working for you?

Here’s the truth: your cheat meal is keeping you stuck.

Why?
Because the word cheat automatically makes you feel like you’ve done something wrong. You end up judging yourself, feeling guilty, and spiraling into that all-too-common f**k-it mindset.

I’ve seen it happen over and over…
One “cheat meal” turns into a full-blown cheat day.
That stack of pancakes and bacon at breakfast turns into:
“Well, I already screwed up… might as well keep going.”

Sound familiar?

This usually comes from following restrictive, ultra low-calorie diets and chasing that all-or-nothing “eat clean” mentality.

But let me be clear:
If your diet was actually sustainable, you wouldn’t feel the need to cheat on it.

And those cheat meals? They can easily push you into a calorie surplus. Imagine what a full cheat day does. This is why you keep struggling with…
✅ Your weight
✅ Your relationship with food
✅ Your body image
✅ Your mindset

So what’s the solution?
✅ Change your mindset—start thinking long-term, not quick fix.
✅ Have some damn patience.
✅ Stop labeling foods as “good” or “bad.”
✅ Drop the heavy restrictions.
✅ Build a flexible approach that actually works for your life.

Because here’s the reality: you don’t have to cheat if your nutrition plan gives you freedom, flexibility, and enough food to feel human.

❗️CALORIE DEFICITS are not forever - but you shouldn’t hate life while dieting either!

⚠️ And yes, it takes work—it’s about unlearning old patterns and figuring your s**t out.

Xo Coach B

.coaching

09/08/2025

The biggest shift you’ll ever make isn’t in your workouts or nutrition… it’s in your mindset.

When you catch yourself saying “I can’t” — stop.

You CAN. Maybe not today, maybe not perfectly, but with practice, effort, and belief in yourself… you’ll get there.

How you speak to yourself creates the lens you see progress through. Positive, proactive self-talk is what turns challenges into growth.

👉 You can do hard things.
👉 You will get stronger.
👉 You will build habits that last.

Start with your words. The rest will follow.

Xo, Coach B

.coaching

09/05/2025

“I’m dieting but not losing weight…”
One of the most common things I hear from women.

Here’s the truth:
If you’re not losing fat, you’re not in a deficit.
Dieting ≠ deficit.
Guessing ≠ tracking.

Most of you are underestimating food, overestimating workouts, and forgetting how much time you actually spend sitting.

If you’re not tracking, you’re just hoping.
And hope isn’t a fat loss strategy.

Track your intake. Track your protein + fiber. Track your training, steps, sleep, and how often you’re dining out (that “healthy” meal out could be 20–30% higher in calories than you think).

When you’re truly in a deficit and you stay consistent—you’ll see results.

You’re not broken.
You just need to be more accurate and more honest with yourself.

xo, Coach B

.coaching

08/26/2025

Real talk…

I’m here to help you crush your goals… but let’s be clear…
I’m not a magician.
I won’t do the work for you.
I WILL guide you, support you, and hold you accountable.

This is a partnership where YOU actually have to show the f**k up!

Swipe through to see exactly what I will (and won’t) do as your coach❤️

Xo Coach B

.coaching

08/20/2025

Girl, you probably need to eat MORE food.

Hear me out! Because when you’re chasing fat loss, that’s usually the last thing you hear.

Here’s the truth: most women who come to me for coaching say they’re eating in a deficit, but in reality, they’re undereating or restricting so hard during the week that they end up overeating on the weekends.

That’s not fat loss—that’s spinning your wheels.

Is this you?
Low energy, brain fog, mood swings
Period gone MIA or irregular
Constantly hungry… or no appetite at all
Food cravings (usually all the fun foods)
Cold all the time, poor digestion, low s*x drive
Waking up at 2–3am, struggling to sleep
Feeling “stuck” no matter how hard you try

These are possible signs you might actually be under-eating!

Living on 800–1200 calories and cutting out everything you enjoy is NOT the answer. All it does is wreck your energy, slow your progress, compromise recovery, increase binges, and keep you in an all-or-nothing cycle.

What is needed?
A maintenance phase.
A mindset shift.
Building habits that actually support your goals instead of sabotaging them.

You need to hear this:!!!!!

If you don’t fix or rebuild your relationship with food first, fat loss will always feel impossible. Dieting is a phase, not forever. And sometimes the real work is unlearning all the bulls**t diet rules keeping you stuck.

Time to figure your s**t out, fuel your body, and start making progress the right way.

Xo Coach B

.coaching

08/17/2025

Real talk…

Stop expecting results if you’re not actually willing to put in the work.

No one else can do it for you.

Your coach? They’ll give you the tools, the guidance, the targets—but they’re not your magic fix. Hitting your macros isn’t “kind of tracking.” It’s tracking. Period.

Your workouts? Do them. Stop waiting for the perfect conditions or for someone else to show up first. Just. Fu***ng. Show. Up. Imperfectly is still progress.

Stop anticipating that your entire family or friends will change their lifestyles to accommodate yours.

Your family and friends? Sure, they can support you—but they’re not the ones changing their habits, you are. Don’t wait for them to shift their lifestyle so you can finally shift yours.

This is your choice, your action, your result.

Results come from YOU doing the work.
Support is a bonus, not the requirement.
Your coach can guide you, but they won’t do the work for you.

Be the action taker. Own your s**t. Figure your s**t out.

That’s where success lives.

Xo Coach B

.coaching

08/12/2025

If you could do one thing on your journey that will positively impact the outcome you desire it would be to shift your progress being made from the scale to similar amazing wins like I’ve shared with you today.

Small progress should be celebrated along with significant accomplishments! Seriously! Let go of that f**king number PLEASE!!

Let’s celebrate these amazing wins!! They all matter and add up overtime, leading to the outcome(s) you desire!

Xo Coach B
coaching

08/04/2025

Is it really about time… or priorities?

If you keep saying your biggest challenge is finding time to prep your meals—let’s be real for a second—is it truly a time issue? Or is it that you just haven’t made it a priority yet?

Because here’s the truth: you do have the time. You’re just spending it elsewhere.

You show up to your job on time, right? You make time for your boss, your coworkers, your responsibilities. Why? Because it’s a priority. So where do things like meal prep, tracking, workouts, walking, and sleep fall on that same list?

The uncomfortable truth? If it mattered enough, it’d already be getting done.

So this isn’t about time management—it’s about you getting honest with yourself. Get clear on what actually matters. Stop spinning the “I don’t have time” story, and start owning your choices.

Get curious. Re-evaluate. Figure your s**t out!

Love you all,

Xo Coach B
.coaching

07/30/2025

You don’t need another program or another coach!!!

✨You just need to be consistent with what you are doing.✨and SHOW THE F**K UP!

It does not matter what “plan” it is, in order to see and feel results 👉🏻you have to be consistent & show up!

Are you tracking and within your protein and calorie target 90% of the time?

Are you eating 20-25g of fiber 90% of the time?

Are you getting 7-9 hours of sleep 90% of the time?

Are you managing your stress?

Are you moving your body with the intensity needed, 90% of the time?

Are you getting curious, noticing & naming why you self sabotage or get in your own way?

If you said no to these👆🏻this is part of the problem. It’s not the program, it’s you. Yep, I said it.

The decision to NOT SHOW UP, that’s a YOU problem. (Quit blaming everyone & everything)

You can’t expect results if you are only committed to change some of the time.

You can’t expect results if you say f**k it I’ll start back Monday.

You can’t expect results by jumping from program to program - coach to coach.

You are a bi-product of choices you have made over time.

👉🏻This means you have to find some consistency and take the time and figure your s**t out.

Jumping from program to program is not a plan. It’s a quick fix that never actually fixes anything.

Why?

❗️Because you don’t spend the time being consistent❗️

I hear and see your challenges. I hear your frustration. But YOU have to be willing to change the approach.

Be consistent so you can figure out what is actually working and what you can change.

Xo Coach B

.coaching

**tout

07/26/2025

Are you eating enough?

Do you find yourself relying on caffeine ☕️ to keep your energy levels up?

Are you craving ALL the treats 🍦🧁🍪🍩?

Are you hitting a wall early in your workout?

Do you experience afternoon energy crashes😴?

Are you waking up at 3am?

Are you knuckles deep in a bag of chips or thinking about food 24/7?

You may not realize it but these could be signs that you are not eating enough calories.

Dieting should be done structured and periodized.

You should not be in a deficit all year round.
Let’s repeat this… You should not be in a deficit all year round

Chronic dieting can lead to these symptoms listed above along with other problems like irritability, irregular bowels, irregular periods or no periods.

If this is happening, you don’t need another diet, you need to check in with yourself.

👉🏻Start tracking your intake. Track for a couple weeks. Be honest with yourself and track everything.

👉🏻If your cals seem low (this is different for everyone) and you still experience these symptoms it’s likely time to start slowly adding more food.

In other words, head back into maintenance for a period of time - (then try a deficit if fat loss is a goal)

If you are not feeling great or reaching your goals, you may not be eating enough😉! - get f**king curious!

(If you are intentionally trying to lose body fat, yes you require a deficit BUT if the calories are super low from the get go, guess what?

Adherence can be hard AF. This can make your goal of fat loss more difficult to achieve.)

Xo Coach B

.coaching

07/19/2025

“Why do I self sabotage?”

I’d be willing to bet you’ve asked yourself this question before.

My answer, it depends!

Self sabotage can look different for everyone, but one key factor is…YOU!

here is an example…

YOU are likely participating in habits & behaviors that prevent you from doing what you set out to do.

Okay, but why? Is it because YOU lack the will power? Is it because YOU are weak? YOU are not motivated? YOU are Lazy?

Are YOU so stressed that you are mentally depleted?

2 common themes I see, RESTRICTIONS & MENTAL FATIGUE.

You try to eat clean all week.(no ultra processed foods, processed foods, treats)
You have extreme food rules.(low cal, no sugar, no carb, no gluten…)
You think about everything, food, exercise, work and all the things you think you HAVE TO DO…leading to cognitive overload.
You are experiencing high stress.(don’t delete, delegate or delay)

If you restrict your choices, you will likely give into the temptations when they are presented. Couple that with stress [stress depletes energy...leaving less energy for self control a.k.a will power, hence the indulgence or binge that may occur later].

Your poor relationship with food = giving into temptation. These restrictions ultimately lead to what I would classify as self sabotage.

A fixed mindset 👉🏻all or nothing mindset, can contribute to this.
What can you do to prevent self sabotage? Ask more questions.

“Do I have a poor relationship with food?”
“Why do I avoid certain foods?”
“Am I restriciting my calories?”
“What are my stressors?”
“What triggered me?”

Create awareness.
What are you feeling? Where are you? Who are you with? What is going on? What are you thinking?

Have some self compassion but at the same time, look back and learn from your experience. Gain some insight so that you can create strategies for the next possible episode of self sabotage.

It takes time but you can overcome this!

When do you feel you self sabotage the most?

Time to FIGURE YOUR S**T OUT!

Xo Coach B

.coaching

07/13/2025

What do you need in place for better adherence on your fat loss journey?

Assess these things:

Assess: are you ready for change? What is your purpose?

Your why?? Damn, you gotta assess this!!

Assess your kitchen, do you have a plan? Do you have the tools like utensils, storage containers, blenders, sharp knives, cutting boards etc? Do you have trigger food in your home? Do you shop often, is your fridge full? Do you have candy drawers? Do you currently food prep? Are you willing to track?

Assess: are you willing to move your body? Join a gym? Track your steps? Add equipment to your home gym? Follow along online with a program?

Assess your home & social environment & support: who’s in your corner? Do you have a network of support like coaches/friends/family? Do you surround yourself with likeminded people? Do you have support at work? Have a workout buddy? And ask yourself if you want to share your journey with others?

Basic assessments like these can help you because at the end of the day, a deficit is needed and adhering is the key. You have to figure out what YOU want to do to adhere because you have past experiences, thoughts and behaviors that influence your current situation. This is not the same as the person beside you.

Figure your s**t out!

Xo Coach B
coaching

Address

Leduc, AB
T9E0A3

Website

https://bethferacofitness.com/coach-brandy

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