Lift Lab Fitness Coaching

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If this post resonated with you, it’s probably because you’re not meant for surface-level fitness.You’re not the woman w...
03/24/2026

If this post resonated with you, it’s probably because you’re not meant for surface-level fitness.

You’re not the woman who wants to:
“bounce back” after pregnancy
Say no to ice cream every Monday to “make back” the weekend
or shrink herself into a size 2 to feel in control

You’re meant to:
fuel your body in a way that supports muscle, hormones, and long-term energy

train with intention so you’re building strength before, during, and after motherhood

and understand exactly how to eat and train so your body evolves with you & not against you

You’re not just trying to “get in shape.”

But building a body that can:
carry you through pregnancy and still make you a hot mom
recover without the back pain and underdeveloped legs
and look strong, confident, and intentional in every season of life

The women in my world hold a different standard.

They:
→ eat enough to support their metabolism, hormones, and future bod, not just cut calories
→ use carbs strategically to fuel training, energy, and recovery (especially in busy seasons)
→ prioritize protein and structure their meals even when life is full
→ train to look toned in a tank top and shorts because they know muscle is what shapes their body
→ stay consistent through travel, work, and life shifts without falling into extremes

They’re high-performing in their careers, their relationships, and their routines.

And they’ve decided the way they look in their body isn’t the thing that gets put on the back burner anymore.

They don’t wait for the “perfect time.”

If you feel yourself stepping into that not just wanting it, but ready to move differently…

DM me “SPRING” to hop on the waitlist for more 1:1 guidance 💐

03/21/2026

my biggest surprise in the first trimester…

everyone talks about being exhausted
like you won’t be able to get out of bed
like workouts just stop

and while that’s real for a lot of women and it’s totally OK …it wasn’t fully my experience, and I don’t think that was random

first trimester fatigue isn’t random
→ progesterone rises (has a sedating effect)
→ blood volume increases quickly (so your need for iron goes up)
→ your body is building a baby + placenta (huge energy demand)

so if your levels aren’t supported going into this… it hits harder

this is what I had in place before pregnancy:
→ routine bloodwork (CBC, ferritin, iron saturation) so I actually knew my levels
→ prioritizing heme iron sources (red meat 3–4x/week) vs guessing with supplements
→ daily mineral support (sodium, potassium, magnesium through food + electrolytes)
→ consistently eating enough, not underfueling

I did have nausea
just not the typical “morning sickness”
more like random waves + low appetite

so instead of forcing big meals, I adjusted:
→ 3 meals + 2 smaller snacks
→ easy protein sources (eggs, greek yogurt, ground meat, protein shakes)
→ simple carbs that actually sounded good (toast, fruit, potatoes)
→ eating every 3–4 hours to avoid blood sugar dips (which made nausea worse)

my training stayed consistent, just adjusted:

→ 3–4 lift days/week
→ lower body, upper body, + core focus
→ kept the same movement patterns (squats, RDLs, presses)
→ reduced intensity slightly (not chasing PRs, staying ~2–3 reps in reserve)
→ longer rest times + paying attention to fatigue

this phase made me really thankful for my past self because none of this was built overnight

this was years of:
fueling properly
building strength, going into muscle growth phases and fat loss phases & supporting my body hormonal and gut health wise 😋

and now my body has something to pull from

you can’t control every part of pregnancy but you can prepare your body for it💗




01/08/2026

I thought my arms were doomed to linebacker status forever.
Muscle underneath, puff on top.

Strapless dresses? Absolutely not.
Tank tops? Only if I was feeling brave (or delusional lol)

As someone who’s always had more upper body muscle thank you, swimming and genetics 🙃

I figured this was just the deal.
“Strong arms” that still didn’t look how I wanted.

But last year, I locked the f*ck in.
I got engaged 💍!!

And realized I hadn’t been pouring into myself in the way I actually wanted.

I wasn’t crash dieting.
I wasn’t cutting out food groups.
I wasn’t doing 2-a-days.

I was just finally being consistent.
With steps. With cardio. With actual planning.
With foods that didn’t come out of a box.

I still trained upper body & I didn’t avoid it.
But the changes came when I paired that with real nutrition, routine, and prioritization.

So if you’re out here swearing your arms are just “genetic” or “bulky” or “always the last thing to lean out”…

Let me say this with love:
It’s not because you’re doomed.
It’s because there’s a layer of fat sitting on top of the muscle you already built.

And that comes down to consistency, not your DNA.

Your shoulders, arms, and upper body are yours to shape.
And if you want to feel confident in literally anything sleeveless this year?

This is where you start.

This is exactly why I designed the Lift Lab program the way I did.

Because just lifting heavy and eating high protein doesn’t mean you’re satisfied with your body.

DM me “ARMS” and let’s walk through what might be missing in your current routine and how to finally get results that show.💪

2025 was a year of slow growth, deep reflection, and meaningful connection.A year that gently pulled me apart so I could...
01/02/2026

2025 was a year of slow growth, deep reflection, and meaningful connection.

A year that gently pulled me apart so I could better understand myself, my relationships, and my purpose.
Less rushing. More listening.

A year of grounding inward so I can move forward with clarity.

January felt like a reset.
Health stayed a priority. We got a puppy. We finally settled into our home after a big 2024 move.

February was about building.
House projects, finishing our Airbnb, hosting our first housewarming that turned into an engagement party.
I became a fiancé. We cooked, celebrated, and stayed present.

March brought travel and expansion.
An intimate Tulum workshop with female entrepreneurs, family visits, and a challenging but eye opening trip to rural Panama.

April and May held momentum and grief.
We listed the Airbnb, took a quick Austin trip, celebrated my grandmother’s life, and processed the closing of my childhood home.

June and July were full of milestones.
My brother graduated college. I found my dress. We grew our Turo fleet. Booked our wedding venue.

Time in California, Michigan, and New York reminded me how lucky I am to grow alongside my people. :)

August was love and weddings.
Reconnecting with my host family in Ecuador while we were down there for a wedding too :)

September was Italy.
Yachting the Amalfi Coast with my family and a level of ease I rarely feel while traveling.

October and November slowed things down.
Home projects, consistency, health, and time with family.

December came full circle.
Hosting Christmas in our home, Broadway shows, and celebrating one year of homeownership.

Thank you, 2025.
I’m ready for what’s next.

12/08/2025

This is what most people think when you have flat glutes:

They don’t think much at all.
They don’t assume you lift.
They don’t assume you fill out your jeans.
They don’t think, “Damn, she works hard.”
And they definitely don’t think you’re strong.

And maybe that doesn’t bother you.
Maybe you’re okay flying under the radar.

But if you do want to walk into a room and take up space
If you want legs that actually reflect the effort you’re putting in
If you want to feel sculpted, strong, and feminine…

Then glute growth matters.

Not because it’s trendy.
But because it takes real strategy, real intention, and a level of consistency most people never commit to.

Glutes are stubborn….yes.
But stubborn doesn’t mean impossible.

I built my lower body through smart programming.
Not soreness.
Not skipping carbs.
Not copying whatever leg day I saw on Instagram and Pinterest

If your glutes are still flat and you’re showing up in the gym 4x a week…
It’s not your effort that’s the problem.
It’s your focus.

DM me PEACH and I’ll send you the exact glute-focused training framework we use in Lift Lab to grow visible muscle and shape, even if you’ve never seen a glute gain in your life.

11/24/2025

You’re leaner, but not sculpted.

The scale dropped, but your muscle tone didn’t show up the way you imagined. And that’s not your fault. It’s a direct result of what happens when weight loss happens without a muscle preservation or muscle-building strategy.

A lot of women come off GLP-1s expecting to feel fit, toned, and finally confident in their bodies. But what most of them don’t expect is the “skinny fat” phase.

Here’s why:

Most rapid fat loss phases, especially those with appetite suppression, don’t include enough stimulus or nutrients to support lean muscle retention. So yes, you lost fat. But without training and feeding your body to keep muscle, what you’re left with is lower overall mass… and less shape.

Muscle is what creates definition, curve, and structure. It’s also what supports your metabolism, stabilizes blood sugar, and protects long-term health as you age.

Without enough of it, you’ll feel weaker, have worse energy regulation, and feel that frustrating puffiness even at a lower weight.

When I work with women post-GLP-1, we focus less on the number on the scale and more on rebuilding:

• A full-body hypertrophy program that emphasizes progressive overload and intentional glute + shoulder growth (this is what gives you the hourglass balance you expected to see at the end of your weight loss).

• A reverse out of calorie suppression with structured, carb-supported meals — not just random increases in calories.

• A balance of strength, metabolic function, and body composition that actually feels sustainable to maintain.

This is the exact gap I built to fill. It’s not enough to just lose weight; most of the women we work with have done that already. The real transformation happens when you rebuild your body from the inside out with intention, strategy, and guidance.

If you’ve lost weight but still don’t feel proud of your body, it’s not over. It might just be time for phase 2.










11/21/2025

Overwhelm is usually just unpreparedness in disguise.

You think it’s because:
– You’re behind on workouts
– You didn’t meal prep again
– You need to start tracking but Friendsgiving is coming up
– Your client check-ins and 3 calls tomorrow are already looming

But here’s the truth:
You’re not lazy. Or unmotivated.
You’re just trying to rely on memory, vibes, and hustle… when what you really need is a strategy.

At Lift Lab, we don’t hand you a random meal plan and expect you to figure it out.
We build your nutrition system with you — around your lifestyle, your schedule, your stress, and your actual goals.

Because the women in our world?
aren’t missing discipline.
Or clarity and customization.

We don’t just teach “what to eat.”
We teach:

✅ How to build meals on the go when you don’t have time
✅ How to hit macros without tracking forever
✅ How to adjust your intake based on your training phase
✅ How to eat 200g+ of carbs without bloating like a beach ball
✅ How to feel in control even in busy seasons

If you’re training hard, running a business, managing meeting times, AND still trying to sculpt your physique
you need something that fits your bandwidth.

Not someone else’s Pinterest prep.

build the system that makes it possible…now.















11/20/2025

Want an hourglass physique? Cool. Just be ready for the consequences.

Like…

– Having stable blood sugar because you’re actually eating real meals
– Less visceral fat crowding your organs
– Strong glutes that support your spine and fix your posture
– Less lower back pain
– Better insulin sensitivity
– And a metabolism that doesn’t bottom out when you so much as look at a croissant

aaaand jeans that fit like they were custom made.

It’s about a waistline that doesn’t bloat by 3pm, glutes that fill your leggings, and a body that works & not one you’re constantly fighting.

That’s exactly why I built the Pancake to Peach training program.

⚡ Designed for women — not your boyfriend’s chest + back split
⚡ Meals with real carbs (yes, 200g+… we don’t do bird food)
⚡ Exact food pairings and muscle growth meals I’ve used + coached with

If you’re lifting like a beast but eating like a child?
You’re leaving muscle and results on the table.

DM me SCULPT and I’ll send you a free week of the exact training + nutrition framework we use inside Lift Lab to sculpt real curves, balance your hormones, and finally feel good in your skin.

I thought being lean was my final goal….It was my fitness journey’s mission from the day I stepped into a gym at 18To no...
11/19/2025

I thought being lean was my final goal….

It was my fitness journey’s mission from the day I stepped into a gym at 18

To not only be strong, but LOOK strong. I wanted to see my delts and triceps popping in a tank top, or my back shredded in a backless dress.

&, that’s what I focused on for years. Which meant going to the gym 5-6x a week and going HAM on the muscle groups I was trying to grow.

And in 2021, I finally reached what I was after for so long. I got REALLY lean - the leanest I’ve ever been after conquering my nutrition and diet along with training changes

I loved how my arms looked. I loved seeing my delts and back. I loved having a lean core and a small teeny waist and fitting into any piece of clothing I wanted to.

But... something wasn’t right at the same time

Even though there were things I loved about my new physique - there were just as many things I didn’t love.

For one - I felt small &
struggled with feeling feminine because my curves were nonexistent

My glutes shrunk so much I pretty much had an identity crisis lol😅😅

And I felt like my legs could be snapped like twigs because of how small they felt.

It was a slap in the face that - if I wanted to be lean and actually LOOK strong/jacked - I needed WAYYY more focus and time on muscle growth

So from the end of August 2022 to current day, that has been the one and only focus

GROWWWWW and change up my training more than I ever have

Today I’m up 15-20 Ibs from my leanest physique and feeling amazing.

Yes, I have bad body image days still, and I don’t always love my body fat percent.🤷‍♀️

BUT, I know this time spent building will pay off massively when I lean down again one day.

It’s hard work mentally and physically to gain weight. But it’s a vital one for the majority of people’s dream physiques.

Sacrifice for the short term and feel better in the long term🤍

Want results to reshape your physique like our clients

DM me “FUELED” and we’ll strategize your growth plan together 🔥

11/13/2025

Lil guest room update 🖤

There’s actually a lot that I want to do still with this guest room buttt the peel and stick wallpaper and floor to ceiling curtain track was a must & I will forever live and die by this bed frame from

Low key this bed hits better than mine😆 (I originally wanted this in the master but since the room dimensions were so narrow one way we had to customize the bed and frame there and put this one in the guest)

I’ll be linking this in Amazon & LTK🤍

Comment AMAZON for the Amazon links

11/04/2025

You’re up early.
You’ve got your matcha in a mason jar and your entire personality packed into a 30-minute workout window.
Breakfast? Oh right.

You scarfed down a BelVita bar in the car
Chased it with a Fairlife protein shake while answering emails
Told yourself “this is fine”

…and then wondered why you’re exhausted by 2pm and haven’t seen any muscle growth in months.

Let me say this with love:
That’s not breakfast.
That’s a snack for a 7-year-old with soccer practice.

Now picture this:

You’re training 4, maybe 5 days a week.
You’re lifting weights, pushing yourself, maybe doing some cardio.

You want glutes that lift and a waist that snatches.
You’re working hard enough for results.

But here’s the catch: your body is working with nothing.
No fuel, no real carbs, no real recovery.

So instead of results, you get:

– Flat glutes
– Stubborn belly fat
– Mid-day crashes
– No changes on the scale
– And a brain that feels like soup by 3pm

The problem isn’t your work ethic.
It’s that you’re trying to build muscle on “clean girl” calories.

And if your training doesn’t match your nutrition? Your body will protect itself, not change.

Here’s the fix:

Eat to match the intensity of how you train.
More protein. More carbs. More meals with a damn backbone.
Your future glutes will thank you.

Ready to see what this actually looks like in action?

DM me FUEL and I’ll send you a free week of our glute-focused training plus the nutrition framework we use to help busy women train smart, eat real food, and finally build shape.

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New York, NY

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