Mama Knows Fit

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Mama Knows Fit

Nutrition Coaching & Personal Training available online. We offer FREE 30 min wellness assessments.

20/08/2025

🚨 Tired of “starting over” every Monday? 🚨
What if you had EVERY single meal planned out for you (breakfast, lunch, dinner + snacks)… a grocery list in your pocket… AND workouts designed to help you finally build muscle + lose fat—without the overwhelm? 🙌
After 11 years of coaching 100s of women, I know the #1 thing holding most people back: not having a plan. That ends today.
💡 My brand-new monthly program gives you: ✅ Weekly done-for-you meal guides (+ 700+ recipes you can swap in/out) ✅ Grocery lists, high-protein snack ideas + even a fast food guide ✅ Full recipe book synced with MyFitnessPal for easy logging ✅ Step-by-step guides on calorie cycling, meal planning & more ✅ Dumbbell & band workouts updated every 4 weeks
👉 No guessing. No stressing. Just results.
✨ And the best part? It’s all at a price that makes it a no-brainer. Only $49 a month!
➡️ Click the link in bio to grab your spot & finally follow a plan that WORKS.

06/08/2025

✨Busy Weeknight Dinner Hack for Busy Moms on the Go!✨

Tired. Hormonal. Hungry.
Girl, I got you.

This **Ravioli Chicken Marinara Primavera** is your new *5-star, 15-minute, hormone-loving dinner hero*.
🌿 Packed with protein
🍅 Full of vibrant veggies
🧀 Comforting, satisfying, and balanced

No guilt. No guesswork. No chaos.
Just REAL food that fuels your energy, balances blood sugar, and keeps those cravings *in check*. 🙌

📌 Save this for your next crazy evening — your body (and your family) will thank you.

💬 Tell me below: Want more fast hormone-friendly dinners like this?

05/08/2025

💕Back-to-school isn’t just about your kids — it’s about YOU, too. If you’re a mom or a woman over 40 feeling off, tired, or stuck in the hormone fog… this season is your chance to reset.

☕️ No more running on caffeine and crumbs — your body needs protein, fiber, and healthy fats to stabilize energy and hormones.

🥗 You prep their lunches — do the same for YOU. A few staples like overnight oats , pre cooked proteins or precooked meals can make a big difference.

🥜Snacking all day can can actually make fat loss harder. You end up never really feeling satisfied and it’s so easy to go over on calories. Instead, aim for 3 satisfying meals 500cal+ to keep your energy up throughout the day.

🗓️ Back to school means back to a routine, for your kids and for you! Plan ahead your meals, when you’ll workout, and go to bed at a consistent time each day to optimize your health!

Drop a 💬 if you’re ready to put YOU back on the list. Or DM me ‘RESET’ for a free consultation.

Let’s make this season all about YOU!

03/08/2025

Back-to-school jeans shopping turned into a major win for this client 👖💥

➡️ Down a size she hasn’t worn in 12 years
➡️ More energy, confidence, and control over her body
➡️ All by focusing on real food, realistic habits, and hormone-supporting nutrition

You don’t have to “just deal” with perimenopause changes. The results are real — and they’re possible for you too. 🩷

Ready to feel like yourself again? DM me READY and let’s talk.

16/07/2025

⚠️ Real talk: If I wanted to keep it easy and avoid hurting your feelings, I’d blame your hormones, your age, or your metabolism.
 But that wouldn’t help you. And you deserve better. 💥

If you’re a woman over 40 and weight loss feels harder than ever—you’re not broken, and you’re not alone.
What you need isn’t more willpower…
 You need a strategy that’s built for this chapter of life. 🙌 Let me help you with that!

💬 Tell me—did one of these slides hit home for you?

14/07/2025

✨ Mindset Win of the Week ✨

One of my clients shared this and I just had to highlight it:
“Nice to be able to enjoy a drink or a ‘non healthy’ food every once in a while and not beat myself up over it or continue thinking about it for days like I used to...” 💬

THIS is the kind of progress that doesn’t show up on a scale — but changes everything.
Letting go of food guilt.
Trusting yourself.
Enjoying life without spiraling into shame.

Because health isn’t just about what you eat — it’s also about how you think. 👏

26/06/2025

Busy day? Here’s your go-to 10-minute meal for energy, balance & zero stress. 🌿✨
Perfect for moms who need real nourishment without the fuss.
✅ Protein-packed
✅ Easy CleanUp
✅ Kid-approved (yes, really!)
Save this for your next “what’s for dinner?” moment! 🍽💪

23/06/2025

✨ Why Fad Diets Don’t Work (Especially for Women 40+) ✨

If you’ve ever jumped on the latest diet trend hoping for quick results—only to end up frustrated, exhausted, or back where you started—you’re not alone.
Here’s why these diets usually backfire (and what your body actually needs instead):

1️⃣ They don’t fit your life. Most fad diets are built around restriction and unrealistic rules. They don’t take into account your busy schedule, your family meals, or your real-life cravings.

2️⃣ They leave you drained and cranky. Cutting too many calories or whole food groups can zap your energy and mood. Your body needs nourishment to feel strong and focused—not to run on empty.

3️⃣ They ignore your unique needs. Your hormones, stress levels, and lifestyle aren’t the same as everyone else’s. So why follow a one-size-fits-all plan? You deserve something that works with your body, not against it.

✨ Want lasting results? Focus on sustainable habits, balanced nutrition, and giving your body the care it actually needs—not punishment.
You’ve got this. And if you need the tools to figure out the HOW, I’m here🩷

20/06/2025

Too tired or busy to cook in the morning, but still want something besides a smoothie to hit your protein goals? 💪

Try my lazy protein pancake! It is made for those busy mornings when you don’t have the time or energy but still want something yummy!!

Quick, satisfying, and just what your body needs. 🥞✨

19/06/2025

🤔Wondering how much protein you actually need? 👀

If you’re a woman over 30, getting enough protein is a non-negotiable — for energy, lean muscle, and hormone health.

So, what’s an easy way to make sure you’re getting enough?

✅ Aim for 0.7–1g of protein per pound of your IDEAL body weight (e.g. 150g if your goal weight is 150 lbs)

🍳 Focus on getting 30–40g per meal and snacks around 15g

💪 More protein = less cravings, better muscle recovery, and feeling fuller longer

Struggling to hit your protein goals? Drop a 💬 “PROTEIN” below and I’ll send you a list of my favorite High Protein Snacks! 👇

18/06/2025

Hey friends, I’m back!

If you’ve been following me a while, you might have noticed my absence on here over the past 6 months or so. I took some time off to focus on my own health and life — and I’m so grateful for the growth and space it gave me.

Now, I’m feeling refreshed, inspired, and more committed than ever to helping women achieve sustainable weight loss without fad diets or endless willpower battles.

I understand how overwhelming nutrition can feel, especially when life gets busy, stressful, and loud. That’s why my coaching focuses on real, practical habits that fit YOUR lifestyle and help you feel confident, energized, and gives you all the tools to see long lasting results!

Stay tuned — I’ve got some exciting things coming, including exclusive tips, free resources, and coaching spots opening up soon!

In the meantime… I’d love to hear from you: What’s your biggest nutrition challenge right now? Drop a comment or DM me — let’s chat! 💬

04/11/2024

It’s the little things like this that make all the hard parts worth it!!!

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https://pro.everfit.io/LeAnn-Lyman-MamaKnowsFit

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