Thrive Nutrition and Training

05/21/2025

[ SAVE THIS! ]] For a Simple Fat Loss Plan

Cause I'm always asked things like...

How many carbs should I eat?

How many meals per day?

Should I skip breakfast?

Should I cut out fruit?

Is bread good or bad?

When the TRUTH is ✅:

There are really just a small handful of things you need to dial in to have an effective & sustainable fat loss diet plan.

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1️⃣ First, you’ll need to find your calorie deficit target.

I don't care if you're vegetarian, vegan, paleo, Keto, or following some hipster “organic dog food-only diet.”

The ONLY WAY you’ll lose weight is through consistently being in a calorie deficit.

Now there are lots of fancy-pants calculators out there on the web...

But I recommend simply taking your goal body weight (in pounds) and multiplying it by 10, 11, or even 12 (where 10 is “sedentary” and 11 is “somewhat active each day" and 12 is "active job and exercise every day.").

Most people will land in the 10-11 range.

Note 📝: If you have over 70 lbs to lose, or you’re already light, these calories might feel a bit low. If this is you, don’t be afraid to start with a higher calorie goal.

On average, you should be losing roughly .5-1% of your body weight each week.

(If you're more than 50 pounds overweight, you can probably get away with losing 1.5% body weight per week.)

~

2️⃣ Secondly, you’ll need to find your protein target.

Again, simple —> Just multiply your GOAL bodyweight (in pounds) by 0.7-1 to find your protein goal in grams.

This will ensure you’re getting sufficient protein to support muscle growth & maintenance 💪

3️⃣ Finally, make whole foods the focus!

Here's a simple rule to follow:

If roughly 80% of your diet is coming from nutritious foods (🍎🥑🥔🍖🥗), then it's absolutely-positively okay to have “fun” foods (🍕🍔🍩🍪) for the other 20%.

And no joke... that's it!

(Simple, right? 😁)

One Last Note 📝

The number of meals you have per day is ultimately up to you.

As long as you adhere to these three steps, you can't go wrong 👌

Know someone this will help?

Save this post and share it with them or tag ‘em down below in the comments!

Coach Kelly

05/07/2025

Losing weight comes down to being in a calorie deficit.

And the easiest way to do that is to eat fewer calories.

That’s why diet — specifically, calorie intake — has the biggest impact on how much weight you lose.

You can create a calorie deficit from exercise, too.

The problem is that it requires a lot more effort, and you have to ensure you don’t eat back the calories you burn.

For that reason, exercise shouldn’t be the primary way you create a calorie deficit.

Plus, exercise has a much more important role.

Being in a calorie deficit will lead to weight loss, but if you think about it, weight loss isn’t really the goal.

The goal is fat loss.

That’s where exercise — specifically, strength training — really shines.

Strength training helps you build muscle, but when you’re in a calorie deficit, it’s also the best way to ensure you don’t lose muscle.

This way, you know the weight you’re losing is coming primarily (if not entirely) from body fat.

Now that you understand the role diet and exercise should play in fat loss, it will make things a lot simpler.

If you want weight loss, dial in your nutrition.

If you want weight loss to be fat loss, make sure you’re dialing in your strength training routine, too.

The best part is this —> when you make strength training the focus of your exercise plan, you can be more aggressive with your calorie deficit and lose fat faster without losing muscle.

I’ll show you how to do that in my 4-Week Lean Out Protocol.

This protocol will help you lose 5-15 pounds of fat in four weeks.

It includes my best diet strategies that keep things simple but effective and a bonus exercise plan that you can follow by itself or alongside your current workout routine.

We will be running this protocol in a small group 30-day challenge starting June 1st!

LIMITED SPACE! DM FOR DETAILS!

– Coach Kelly

05/04/2025

Every diet you can think of can help you lose weight, and that's because every diet should help you do three things:
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1. Eat more whole foods
2. Eat fewer junk foods
3. Eat fewer calories
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It’s less about WHY a diet works and more about HOW it works.
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That's what's going to determine your ability to stay consistent long enough to see results.
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For most people, a successful diet comes from avoiding restriction and resistance as possible.
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It's why I'm not a fan of the Keto diet for weight loss.
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Yes, it forces you to eat fewer junk foods, more whole foods, and often fewer calories, but the amount of restriction & resistance it creates makes it nearly impossible to follow long-term.
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Especially for regular people with regular lives.
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If you've been struggling to stay consistent with a specific diet plan, I want you to pay close attention to what I'm about to say…
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Your diet plan should help you eat fewer calories, fewer junk foods, and more whole foods…
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But in a way that fits around your life as much as possible.
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Same thing with exercise.
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The less resistance, the better.
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HOW you set up your diet & exercise plan is so stinkin' important that I created an entire course around it.
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In this course, I talk about six "laws" everyone needs to follow to get the body of their dreams in a way that's effective, sustainable, and flexibly fits around your current lifestyle.
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These laws help me stay lean year round, and I teach them to all of my clients.

- Coach Kelly

05/03/2025

You need to be consistent to see results.

(Obviously)

But that’s not the only thing that matters.

It’s very unlikely that you’ll be 100% consistent all the time.

Something will inevitably happen—intentionally or unintentionally—that will take your attention away from your diet and exercise plan.

That’s why how you treat yourself when you fall off track is just as important as staying on track to begin with.

Most people make the mistake of spiraling.

⛔️ They get upset with themselves…
⛔️ Which makes them feel stressed…
⛔️ Which makes them stay off track…
⛔️ Which makes them feel hopeless…
⛔️ Which makes them upset again…

And the cycle goes on and on.

➡️ Here’s how to break the cycle:

✅️ The first step is to accept that you’ll fall out of consistency.

That doesn’t mean you shouldn’t try your best.

It just means you need to be realistic.

A mantra I have my clients use:

“Aim for perfection; commit to persistence.”

✳️ In other words, try to be as consistent as possible, but when you fall off track, get back on track as quickly as possible.

Don’t let one bad meal turn into a weekend of overeating.

Don’t let one skipped workout turn into a week of laziness.

You’re never more than one meal or workout away from being back on it.

✅️ The second step is to forgive yourself.

Falling off track doesn’t mean you aren’t disciplined or motivated or good enough to reach your goals.

It just means you’re human.

It’s easier to forgive yourself when you remember why you’re doing this in the first place.

The goal isn’t to just lose weight.

➡️ The goal is to become the leaner, fitter, and healthier version of yourself for the rest of your life.

So don’t sweat the small slips.

You’ve got time.

04/27/2025

Weekend splurging/overeating is one of, if not the biggest struggle facing folks looking to lose weight & stay lean.
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Do you struggle with weekend overeating?
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You do everything right Monday morning through Friday afternoon with tracking 📝, exercising 🏋️‍♀️, & staying consistent 🔄...
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Then you always end up blowing it on Friday and Saturday night? 🍻😧🍕
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Many-a-folk don't realize how easily a weekend of mindlessly drinking 🍺 🤤 and overeating 😋 🍣 can negatively affect their weight loss progress.
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Let’s say a person who maintains their weight on 2300 calories sets a 500-calorie daily deficit to lose weight. They could be on point the entire week but then completely offset their hard work with just one and a half days of splurging!
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Now, I’m NOT saying you can't, shan’t, or shouldn’t have fun on the weekend.
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Just remember —> having too much “mindless fun" every single weekend can quickly undo the hard work you're putting in Monday-Friday.
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Do you know someone who needs to see this?

Tag 'em below! ⤵️

- Coach Kelly

04/24/2025

04/23/2025

When a new client joins the Thrive Transformation Coaching program, the first goal is to create the least amount of resistance possible.
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Because the less resistance there is to follow a plan, the more consistent our clients can be, and the better results they'll see.
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While there's no one-size-fits-all approach, I've come to find that these six habits are ones shared by the Thrive clients who successfully lose weight and keep it off.
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~
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1️⃣ They Exercise & Move Daily
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Regular exercise helps you build muscle, speeds up your metabolism, and creates momentum to make better food choices.
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For our clients, an exercise plan will usually involve 3-4 lifting sessions per week plus 8-12k average steps daily.
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2️⃣ They Stay Aware of Their Body Stats
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You need data to know if you're moving in the right (or wrong) direction.
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That's why we have our clients weigh themselves daily to look at weekly averages and take measures every two weeks.
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3️⃣ They Know How Much They Eat
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If you're not in a calorie deficit, you won't lose weight, so our clients use apps like MyFitnessPal to keep track of their intake.
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Food logs create awareness, which keeps YOU in charge of your results.
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4️⃣ They Eat Similar Foods Most Days
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By eating similar foods, you'll end up making fewer food-related decisions, which means fewer chances to make a "bad" choice.
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5️⃣ They Prioritize Their Workouts & Meals
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The strategy we use with clients is called "24 Before."
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It involves taking just a few minutes each night to plan for what you'll eat, when you'll eat, and when you'll work out the next day.
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Things won't always go right, but some planning beats none.
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At the very least, it'll reduce the chances of you *accidentally* taking down a whole box of Oreo's. 🤪
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6️⃣ They Always Get Back on Track
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It doesn't matter how far you think you've fallen...
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You're never more than one choice away from being back on track.
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Remember, there's no due date for your results.
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You have time to go off plan every once in a while.
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DM to learn more about working with the THRIVE team. :)
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– Coach Kelly
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PS. Have habits you'd add to the list? Share 'em below!

04/22/2025

LOSE THE LAST 10 LBS 👆

MEN AND WOMEN!!!

✅️ Are you over 30?

✅️ Are you struggling to lose the last 10-20 lbs?

✅️ Are you ready to lose it and keep it off?

DM RECOMP FOR DETAILS!

04/18/2025

If you are following a diet that restricts certain foods or food groups…
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and you genuinely ENJOY it…
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You keep doing you.
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There’s no “perfect” diet for everyone, and no one has to right to tell you what you can and can’t do.
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Having said that, I strongly believe there’s a better approach for 99.9999% of people…
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I’m not a fan of food restriction or "good" vs. "bad" labeling or any black & white type of thinking.
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More often than not, restriction & labeling lead to a worse relationship with food, more cravings, and a never-ending rotation on the Yo-Yo Dieting Ferris Wheel 🍩🎡🥗
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But I’m not one to say eat whatever the heck you want and “just eat in a deficit,” either...
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I like to post up right in the middle as a “restrained dieter.”
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As a restrained dieter, you're still focusing on controlling calories and eating a buttload of healthy food, but you’ll allow yourself some “fun" foods (🍦🍩🍫) in moderation.
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You realize that no food is inherently good, magic, bad, or evil.
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You recognize that some foods are more nutritious and some foods are less nutritious — as long as you’re eating “more nutritious” foods the majority of the time, then it's perfectly okay to enjoy those other "less nutritious" foods in moderation🍦👍
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To me, a restrained dieter approach sounds waaaay healthier than some silly Netflix Documentary Diet that demonizes specific foods.
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But who knows… Maybe I’m jacked up on a bit too much coffee (probably) ☕️
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What do you think? 🤔

Comment below!
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04/16/2025

Literally billions of dollars are spent on advertising to convince us to over consume (in more ways than one).

There’s also billions of dollars spent on manufacturing foods that are designed to be irresistible to our monkey brains.

These two reasons alone should be enough to help you realize that overeating isn’t something that makes you "weak" or "undedicated."

Plus… EVERYONE overeats to some degree.

What separates those who succeed from those who don’t is how they respond.

People who struggle to get results will let one bad meal turn into many.

That, or they won’t look into why they overeat in the first place so they can learn for the future.

They’ll just hope they have more willpower next time... 🙄

On the other hand, people who are successful will see overeating as something that happens.

They’ll forgive themselves and use that data to improve their plan so it happens less frequently in the future.

SO.

If you want to be one of those people who successfully loses weight and reaches their goal, then you have to adopt habits and strategies that help you avoid overeating.

And a great place to start would be implement most of (or all, ideally) the tips outlined in this carousel post. 💪

– Coach Kelly

 

04/13/2025

Since you're following me, it's safe to assume you have some kind of physical or measurable fitness goal you're trying to achieve.

Maybe you wanna lose “x” number of pounds.

Maybe you wanna lose “x” number of inches.

Maybe you wanna fit into “x” sized jeans.

While there’s absolutely-positively nothing wrong with having physically and measurable goals, it can become a problem if you’re putting ALL of your expectations into achieving those things.

Physical and measurable results can be unpredictable.

No matter how perfect your plan is, you’ll never have complete control over how quickly (or slowly) your body decides to change.

I've coached hundreds of clients over the past few decades, and one of the main reasons people end up quitting on themselves is because they have unrealistic expectations set.

The results they see don’t match up with their perceived efforts, so they get discouraged, lose motivation, and call it quits.

~

Listen.

If you want to lose fat, get lean, and find fitness-life balance.

Then, you need to focus less on how quickly you’re seeing progress and focus more on what you can actually control.

For example:

❌ You can’t control how fast the scale moves.
✅ But you CAN control your dietary adherence.

❌ You can’t control how quickly your belly shrinks.
✅ But you CAN control your workout consistency.

❌ If you slip up, you can’t change the past.
✅ But you CAN choose to get back on track.

~

“Easier said than done, Kristina!”

I know, I know...

But regardless of how hard or unsexy it sounds, it’s the truth. 💯

Focus more on what you CAN control, and worry less about what you CAN’T control, and I promise you'll have a much more enjoyable & successful fitness journey.

– Coach Kelly

04/11/2025

Gotta couple of truth 💣’s hitting your feed on this fine Friday afternoon.

Let’s start with metabolism.

When someone tells me they have a broken metabolism, they usually identify with one (or all) of these too:

1. They have very sedentary lives.
2. They don’t have a ton of muscle built.
3. They eat more calories than they realize.

^ All things that are within their control to change!

Do you feel like you have a slow metabolism? Before you blame genetics, make sure you are:

✅ walking at least 8,000-10,000 dteps/day
✅ lifting weights three or four times per week
✅ accurately tracking & measuring your food.

~

Can low-carb diets help you lose weight?

Absolutely.

Can carb cycling help you lose weight?

You betcha.

But it has little to nothing to do with carbs.

And almost everything to do with calories.

If cutting or cycling carbs works for you, keep doing it.

But don’t fall into the trap of thinking carbs are evil.

The only way to lose weight is to eat in a calorie deficit.

~

Losing 1 pound per week is incredible progress.

Losing 2, 3, or 4+ pounds per week is incredible progress, too.

But unless you have over 100 pounds to lose, you won't see that much weight fly off the scale each week.

If you're losing 1 pound per week (on average), you're crushing it.

And if you’re losing less than 1 pound per week on average, you're still making progress.

Any progress is a win.

~

The scale is a great tool.

But at the end of the day, what you weigh doesn't mean diddly-squat if you don't like the way you look & feel.

Think about it…

Would you rather be 15 pounds above your "ideal" goal weight and love the way you look & feel? Or be at your "ideal" goal weight and be dissatisfied with how you feel and what you see in the mirror?

The answer is obvious.

This is where PROGRESS PICTURES 📸 are a great tool!

Remember, your body weight is just one of many markers of progress.

– Coach Kelly

# healthylifestyle #