Counting Calories with Crystal

Counting Calories with Crystal I love helping busy women lose weight and achieve their dream body.

A few looks that I give people when they say they are not losing weight but eating low calorie??!!
05/08/2026

A few looks that I give people when they say they are not losing weight but eating low calorie??!!

Be prepared to stop making excuses about not moving your body. Put on a pair of shoes and go outside and walk or just ac...
05/08/2026

Be prepared to stop making excuses about not moving your body.

Put on a pair of shoes and go outside and walk or just accept your situation.

My approach to weight loss also includes movement and daily habits that do not center around food. You do not need to ea...
05/07/2026

My approach to weight loss also includes movement and daily habits that do not center around food.

You do not need to eat fast food every single time you leave your house.

These are a few hobbies/habits that help me maintain my weight loss:

1. Reading (this is a great stress reliever)
2. Shopping with friends
3. Hitting Tires with Courtney ( I miss her and hitting tires)
4. Gym
5. We love our funny cats
6. Hiking with friends

What hobbies do you enjoy?

05/07/2026

Recorded and posted on the same day! lol

Look at my hard working client Kimberly. She is a busy mom, wife, hairdresser, and business owner but she changed how sh...
05/07/2026

Look at my hard working client Kimberly.

She is a busy mom, wife, hairdresser, and business owner but she changed how she eats and how she moves.

This took years not weeks.

Put in the work to get the body you want.

My next group starts May 11th.

Sign up now

Sometimes you need a little reminder of how far you’ve come in your journey. First photo was 2014 and the yellow tank wa...
05/07/2026

Sometimes you need a little reminder of how far you’ve come in your journey.

First photo was 2014 and the yellow tank was 2022.

Red bikini was taken May 2023.

Orange bikini October 2023

Navy Blue May 2024

Pink June 2024

Floral Bikini July 2025

All this to say, working on yourself takes years not weeks or months.

I will share with you what I do currently because everything has a cost. You do not have to do everything that I do to lose weight or get better health. These things are what I do.

1. I walk 10-12,000 steps each day. 👟

2. I lift heavy 3-4 days a week. I am not talking about those pastel colored weights. 💪

3. I eat 1600-1750 calories per day. (currently cutting because I eat 2100 at maintenance)

4. I weigh my foods on a food scale. ⚖️

5. Prioritize protein and fiber. 🥩🍓

6. I drink 1 gallon of water each day with 1 packet of LMNT. I am a heavy sweater and I need to replace the electrolytes. 💦

7. I take 5 mg of Creatine for muscle, bone, and brain health.🦴

8. I sleep 8.5-9 hours each night. This is the area of mine that needs the most work. Perimenopause symptoms are interrupting my sleep cycles. 💤

9. I take a multivitamin, Fish Oil, Biotin, and Calcium with Vitamin D🐟

10. I take collagen powder in my daily coffee☕️

My next Meal Prep for Weightloss group starts May 11th. Let me know if you wanna join. I offer different options based on your needs. I love helping others reach their goal and maintain it.

Did you normally hit your daily step goal? Do you track your steps? What about sleep?Are you getting 8 hours of good sle...
05/07/2026

Did you normally hit your daily step goal?

Do you track your steps?

What about sleep?

Are you getting 8 hours of good sleep each night?

When you are lacking on sleep; it makes you crave sugary foods to keep you awake and give you energy.

Put the phone down go to bed the same time each night. Get up at the same time each morning, even on the weekends. This will give you more energy to get in those steps and be more active.

I get it, you are out and didn’t pack your lunch but don’t want to gain weight. What do you do? A Wendy’s Parmesan Caesa...
05/07/2026

I get it, you are out and didn’t pack your lunch but don’t want to gain weight. What do you do?

A Wendy’s Parmesan Caesar Salad will cost you 380 calories but you also receive 32 grams of protein.

Order it in the Wendy’s app and pick Pomegranate dressing to keep calories low.

Please like and comment if these posts help you plan your nutrition. These actions help my small business grow. Thank you 😘

Are you struggling with your nutrition? Are you trying to lose weight but not accomplishing your goal?I am sharing a few...
05/07/2026

Are you struggling with your nutrition? Are you trying to lose weight but not accomplishing your goal?

I am sharing a few meals/snacks that help me and my clients reach their goals. Please like, comment, and share if this helps you. Those actions help my business grow. Thank you😘

My next group starts May 11th !!! Sign up now because spots are limited.

I was asked to do a calorie hack on a Chick-Fila breakfast so here you go. Order an Egg White Grill and a Small Fruit cu...
05/06/2026

I was asked to do a calorie hack on a Chick-Fila breakfast so here you go.

Order an Egg White Grill and a Small Fruit cup. I have to say it was delicious.

Calories- 350
Protein- 27
Carb- 46
Fat- 3

Which restaurant would you like me to do next?

Please like, share, and comment. Those free actions help my small business grow.

Thank you!!

You can still eat and drink fun foods and stay in your calorie deficit for weight loss. My next group starts May 11th. S...
05/06/2026

You can still eat and drink fun foods and stay in your calorie deficit for weight loss.

My next group starts May 11th. Sign up now to learn how to eat for fat loss. Summer is coming and you know you wanna wear that cute bikini.

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Maynardville, TN

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