I help Women 35+ achieve NEXT LEVEL body transformation so they can feel sexy & strong at ANY age!
09/30/2025
Think you need ketosis to burn fat? Time to clear up this massive misconception!
Chasing high ketone readings like they're a fat loss scorecard? 🤔
Let's get real about what ketosis actually means! Being in ketosis doesn't automatically equal fat loss - you can lose fat, gain muscle, and transform your body WITHOUT high ketones!
Here's what's REALLY happening:
✅ Ketosis = metabolic state, NOT fat loss driver
✅ Fat adaptation = your body gets efficient at using fat
✅ Active people = lower ketone readings (that's GOOD!)
✅ Low ketones = your body is using them efficiently
When you're fat adapted and training regularly, your blood ketones will be LOWER because your body is actually using those fatty acids for fuel instead of letting them pile up!
Remember - ketones are just the BYPRODUCT of fat breakdown, not the goal itself!
09/29/2025
Keto Bikini Pro Rates Different Fats for Cooking 🧈
09/28/2025
Obsessing over your body fat percentage and muscle mass readings? 🤔
Here's the reality - even expensive machines like InBody can be way off! I used one for TWO YEARS and it never showed a single change in my muscle mass!
Meanwhile, my photos showed MASSIVE transformation from competition to competition. My body looked completely different on stage, but the machine said nothing changed!
What's actually happening:
✅ Scales use algorithms and estimations
✅ Hydration affects readings dramatically
✅ They're not measuring - they're guessing
✅ Your eyes and photos tell the real story
Stop letting a machine dictate how you feel about your progress! Trust what you see in the mirror and photos over what some algorithm spits out!
09/27/2025
🧠 Mindset reframes that matter:
1️⃣ Progress isn't linear in fitness OR healing. Some days feel like setbacks but they're really just part of the process.
2️⃣ Plateaus aren't failure - they're INTEGRATION.
3️⃣ Can't shame yourself into change. Just like you can't hate your body into health, you can't punish yourself into healing.
09/25/2025
Think you're crushing it by multitasking? Your brain is lying to you!
Believe you can text, eat, and work on that project all at once? 🤔
I challenged myself to single-task for just one week, and honestly? It blew my mind how much better everything got!
What actually happens when you focus on ONE thing:
✅ Tasks get done faster and better
✅ Fewer mistakes and do-overs
✅ Less mental exhaustion at the end of the day
✅ Actually FINISH what you start
Your brain works best when it can pour all its energy into one focus instead of splitting attention everywhere!
Try it for just ONE day - pick one task, give it your full attention, finish it completely, then move to the next!
You'll be amazed at how much more you actually get done!
09/24/2025
🧠 Mental health journey mirrors fitness journey - they're deeply INTERTWINED!
Just like tracking macros gives structure and insight, tracking thoughts and emotional triggers helps you see patterns you couldn't recognize before.
It sucks honestly, but you're not moving backward - you're gaining awareness and that's forward progress!
09/23/2025
You haven't actually learned anything yet! Knowledge without action is just fancy daydreaming!
Here's the reality check:
✅ Recognizing the problem = step one
✅ Understanding what went wrong = step two
✅ ACTUALLY changing your behavior = the only step that matters
If you're "learning" the same lesson over and over again, you're still stuck in the recognition phase!
Real learning looks like:
✅ "Last time I skipped meal prep and binged on Sunday"
✅ "This week I'm prepping on Saturday instead"
✅ Different action = different result
Stop giving yourself credit for awareness without ex*****on! Put that lesson into ACTION or admit you're still figuring it out!
The lesson isn't learned until your behavior changes!
09/22/2025
Keto Bikini Pro Rates Differnt Meals and Drinks 🍽☕
09/21/2025
Been avoiding coffee because you think it's making you dehydrated? 🤔
Let's break this down properly! Yes, caffeine has a diuretic effect - but you're not eating straight coffee beans!
Here's what's ACTUALLY happening:
✅ Caffeine = mild diuretic effect
✅ Coffee = caffeine PLUS water
✅ The water in coffee = cancels out the diuretic effect
✅ Decaf coffee = no diuretic effect at all
The diuretic effect isn't strong enough to overcome the actual water content you're consuming.
So stop feeling guilty about your coffee habit - it's contributing to your fluid intake, not working against it!
Just remember to balance it with plain water throughout the day too!
09/20/2025
Doing endless crunches to "burn belly fat"? 🤔
That's not how your body works! Training doesn't target fat loss from specific areas - that's just wishful thinking!
Here's what each piece ACTUALLY does:
✅ NUTRITION = drives fat loss
✅ CARDIO = supports fat loss efforts
✅ TRAINING = builds muscle, strength, and skills
You can't exercise fat off your arms or train fat off your stomach. But here's what you CAN do - build the muscle underneath!
When you build up your shoulders, biceps, or core muscles, you're creating better shape and definition. As you lose fat through proper nutrition, that muscle you built shows up beautifully!
Think of training as sculpting the masterpiece underneath while nutrition reveals it! Each has its own job, and both are essential!
09/19/2025
Keto bikini pro picks her nutrition lineup - choosing protein sources, fats, meal timing, and diet style.💪
09/19/2025
Think being in a deficit automatically tanks your metabolic rate? 🤔
Let me break this down for you - it's WAY more nuanced than that! Your metabolism doesn't just crash because you're eating less!
Here's what ACTUALLY happens:
✅ Maintain muscle mass = maintain metabolism
✅ Eat enough protein = protect metabolic rate
✅ Keep training = signal your body to keep muscle
✅ Recover properly = everything stays functional
When you do ALL the right things during your deficit - the protein, the training, the recovery - your metabolism isn't gonna downregulate in some scary way!
Sure, there's a SLIGHT adaptation downward (that's just physics - smaller body needs less fuel), but it's not this dramatic crash everyone fears!
The key is doing this right - maintaining muscle while losing fat. That's the whole game!
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My Story: the “how & why” of Naturalie Empowered Wellness
Many people embark on a weight-loss journey and realize additional health benefits along the way. For me, it was the opposite.
By age 25, I was battling multiple chronic conditions brought on by life stressors and years of poor dietary choices and lifestyle habits. Just before my 30th birthday, I embarked on a journey to improve my health – mental, emotional, spiritual, and physical. That lead to not only healing from ALL of my chronic conditions and removing ALL of the daily medications I had become reliant upon, but also shedding 30 pounds of extra weight and settling into my body’s natural shape - which was lean and mean! By focusing on my health, I had landed in a body I had always dreamed of but never thought possible for me.
Over the years, my mindset slowly shifted from health (which I’d begun to take for granted as it was no longer an everyday struggle), to purely aesthetics. I’d built an incredible body, but I wanted more. I wanted to take it to the next level and enter the bodybuilding space. As I began my journey to the stage, I committed to doing it in a way that was in alignment with my nutritional philosophy. But as my stage date drew nearer, desperation took over. Fearing I wouldn’t be ready, I tried a very restrictive diet in the final weeks that wrecked my digestion and disrupted my body’s natural hormone balance.
After that first show, I fell in love with competing and although I’d already slid into dangerous territory in terms of body image and my relationship with food, I decided the best way to “fix it” would be to start another prep. This time, I brought a friend along, acting as her coach. We grinded it out for 16 weeks and looked incredible when we hit the stage together - I took 4th in my class and she took 3rd in hers, becoming nationally qualified! I felt a sense of pride around what we’d accomplished, but it was at the expense of both of our emotional, mental, and psychological health. Not only had I “done this” to myself, I felt horrible for dragging her down with me. It was a steep climb after that to pull myself back to a place of peace around food, my body, and my mindset. Thank God for placing the right coach in my life at the time to show me the way back (shout out to Brittany Brown and the “Beating Binge Eating Blueprint” program).
Since finding my way back to optimal health and wellness for my mind, body, and spirit, I decided to shift my focus to help women achieve the body of their dreams by focusing on healthy lifestyle changes that are sustainable for the long term - the way it happened for me when I was focused on health vs aesthetics. I know the difference between getting the body of your desire from a place of self love (healthy habit change for wellness and longevity) vs. punishment, forcing your body to comply.
I have now dedicated my life to coaching women through a process of weight loss that is not ruled by restrictive diets, low calorie meal plans, dangerous detoxes, chronic cardio, or other means of punishment. Women spend way too much of our lives hating our bodies and trying to force them to change into society’s ideal. Our bodies are intuitive, and they will settle into their true ideal if we love and nourish them appropriately.
If you’re ready to embark on a journey to live your best life in your best body, contact me for a FREE discovery session.
