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If you’re skipping protein in the morning, you’re making it harder to get the muscle definition you want.You can train h...
05/03/2025

If you’re skipping protein in the morning, you’re making it harder to get the muscle definition you want.

You can train hard, hit your macros, and do all the “right” things—but if you’re not stimulating muscle growth first thing in the morning, you’re missing a key piece of the puzzle.

Muscle protein synthesis—the process that helps you build and define muscle—needs leucine to activate. And if you’re not getting at least 2.5g of leucine in your first meal, you’re starting your day at a disadvantage.
(Curious how much you’re getting? Plug your breakfast into cronometer and it will give you the breakdown of exactly which amino acids you’re getting!)

The fix? Start your morning with at least 30g of protein from high-leucine sources like eggs, Greek yogurt, or whey protein.

Because muscle isn’t built in the gym—it’s built through smart nutrition. You can train as hard as you want, but without enough leucine, your body isn’t primed for growth and definition.

So the question is… do you actually want more muscle definition, or are you just hoping it happens?

Drop a 🔥 in the comments if you’re ready to start your day with muscle-building fuel.

Struggling to break through a plateau? Cutting more calories isn’t the answer—building muscle is.  If you feel like no m...
04/03/2025

Struggling to break through a plateau? Cutting more calories isn’t the answer—building muscle is. 
 
If you feel like no matter what you do, the scale won’t budge and your body isn’t changing, you’re not alone. The mistake? Most women try to “eat less and move more” when the real fix is eating more and building muscle. 
 
Muscle isn’t just about strength—it’s the key to a better metabolism. More muscle means your body burns more calories at rest, processes food more efficiently, and allows for more flexibility in your diet without regaining weight. 
 
Instead of cutting food, here’s how to break a plateau by building muscle: 
1️⃣ Eat enough protein – Aim for at least 0.8-1g per pound of body weight. Protein is essential for muscle repair and growth. 
2️⃣ Strength train with intention – Focus on progressive overload (increasing weight or reps over time) rather than endless cardio. 
3️⃣ Fuel your body properly – Eating at maintenance or in a slight surplus provides the energy needed to build muscle. 
4️⃣ Be patient – The real transformation happens when you commit to months, not just weeks, of focused muscle building. 
 
Because the more muscle you have, the more food you can eat while maintaining or losing fat. It’s not about eating less—it’s about fueling your body strategically. 
 
Right now, you’re stuck in the endless cycle of dieting and frustration. But if you shift your focus to muscle, you’ll not only break through your plateau—you’ll create a body that’s stronger, leaner, and more resilient. 
 
Which of these steps do you need to focus on most? Drop the number in the comments!

How many diets have you “failed” before?If you’re anything like me or my clients my guess is… a lot. But I’m willing to ...
30/01/2025

How many diets have you “failed” before?
If you’re anything like me or my clients my guess is… a lot.
But I’m willing to bet that just about all of those “failures” could’ve been avoided if you had stopped and asked yourself these questions first. Because did you really “fail” if you weren’t set up for success in the first place?

We HAVE to get out of the mindset of constantly chasing fat loss or trying to be in a diet phase. That is NO way to live your life!!! (Let alone enjoy it!)

This is why I work with all my clients to make sure they are truly ready before we dive into fat loss. Because the truth is there is so much to gain and improve when we allow ourselves to focus on the longer term habits (including body composition changes!)

But… if you go through this list and you ARE ready to tackle fat loss, I would be honored to guide you and make sure you don’t ever feel like you “fail” a diet again!

Feeling like you’re on a never ending diet? Plateaus in a fat loss phase are common. If you’re like a lot of the women I...
23/01/2025

Feeling like you’re on a never ending diet?

Plateaus in a fat loss phase are common.

If you’re like a lot of the women I work with you’re probably frustrated because you workout and you feel like you’re always dieting but somehow it’s not changing your body the way you hoped it would.

Getting out of the fat loss phase AND building some muscle in maintenance might just be the thing that keeps you from ever hitting a plateau again.

And if that’s scares you - that might be a good thing!!! If you wait until you feel ready, you’ll be waiting forever. Because fear and hesitation keeps us stuck way more than trying something new ever has.

If you’re ready to bust through your plateau and make real changes let me know! I’d love to help you! What do you have to lose???

Well… maybe. I used to follow a lot of food rules. Things like: - you can’t have lunch until X time- you can only eat “c...
14/01/2025

Well… maybe.

I used to follow a lot of food rules. Things like:
- you can’t have lunch until X time
- you can only eat “clean” during the week
- dessert foods are only for dessert, meaning after dinner at the end of the day

You probably get the gist of these rules.

And I followed these because I thought they were *helping* me. I thought it would help me to lose fat or get fitter… but it didn’t. In fact, it did quite the opposite.

And you might have experienced this too!

You want a treat. In my case, some chocolate butter ice cream (pictured). But you “can’t” have that so instead you try to find a substitute.

So you eat that and it totally doesn’t fill the desire/craving so you sort of wander around and look for something else to eat instead.

Eventually you have another meal and then, at the end of the day you think “ok, I’ve been good all day and holding out so it’s time to finally have that ice cream” and you scoop out a nice big bowl because after waiting all day you *really* want it.

Well… you just had several hundred extra calories of food trying to distract yourself from what you really wanted. When in reality, had you just scooped out a single serving of ice cream (128g in this case) you’d probably had had enough to satisfy your craving and all for 360 calories… which seems like a lot until you realize you had ~300-500 distraction calories earlier and ended up having the ice cream later anyway, but has a larger serving of closer to 500 calories. A total of ~1000 calories that day “avoiding” the treat when you could’ve had 360 and settled there, craving totally satisfied.

This is how, and why, food rules and black+white restrictions typically back fire and keep you stuck or even cause weight gain.

Sometimes, indulging in the food is the more calorie friendly option 🤯

Of course, learning how to do this and strike this balance takes practice and TRUST in yourself. Which is ultimately a lot easier to develop alongside a coach because you can borrow their trust in you while you build yours!

If this flexible approach towards nutrition and food sounds like something you want to explore I encourage you to give it a try! DM me to chat!

💡 “Meal prepping takes too much time.” 💡I hear this all the time. But here’s the truth: meal prepping SAVES you time, en...
19/12/2024

💡 “Meal prepping takes too much time.” 💡

I hear this all the time. But here’s the truth: meal prepping SAVES you time, energy, and stress.

Imagine:
- No more scrambling for last-minute meals.
- No more feeling overwhelmed by daily cooking.
- No more questioning if you’re eating right for your goals.

Meal prepping doesn’t have to mean spending hours in the kitchen.

With my Macro Friendly Meal Prep Guide, you’ll learn how to prep:
✔️ Quickly and efficiently.
✔️ Without feeling stressed or stuck.
✔️ In a way that fits YOUR lifestyle.
✔️How to meal prep with convenience foods!

If you’re tired of feeling stuck or struggling with what to eat every day, this is your sign to give meal prepping a try.

📩 DM me “MEAL PREP” and I’ll send you the guide, or click the link in my bio to grab your copy now - it’s FREE!

Your future self will thank you!

Don’t let December destroy your progress.Most people gain 5-10 pounds during the holidays, promising themselves they’ll ...
05/12/2024

Don’t let December destroy your progress.

Most people gain 5-10 pounds during the holidays, promising themselves they’ll “start fresh” in January. But by then, they’ve lost momentum and feel even further behind.

It’s not the holidays themselves that undo progress—it’s the mindset of “screw it, I’ll deal with it later.” You don’t have to be perfect to stay on track. Small, consistent actions during December can set you up for success in the new year.

I’ve worked with so many women who came to me in January feeling like they had to undo the damage from December. But the women who kept things simple—like sticking to a workout schedule and being mindful of their nutrition—felt proud of themselves come January and hit the ground running.

I’m not suggesting you try to “diet” or lose weight during the next 4 weeks… but I am suggesting that with some intentionality you can avoid gaining weight and make sure you FEEL GOOD.

Here’s the truth: waiting until January isn’t a plan; it’s a stall tactic. And every day you wait is a missed opportunity to build momentum and confidence.

Don’t hit the “f*ck it” button.

Want a plan to help hold you accountable? DM me “plan” and let’s chat.

I am offering a few Black Friday deals this year! I know… it’s not Black Friday anymore. These specials run through this...
02/12/2024

I am offering a few Black Friday deals this year! I know… it’s not Black Friday anymore. These specials run through this Saturday 12/7!!! (Deals linked in bio)

This is something I have NEVER done before. I have never discounted my coaching services because, well, to be honest, I wasn’t really sure how it would go over and I was intimidated! Plus, I was worried I might actually lose money, and as a business of one - I couldn’t afford that.
​
BUT... this year is different! Because I know how important it is that we challenge ourselves and evolve... and I’m walking my talk!

PLUS - I want to make sure that if the financial investment is what’s been holding you back from taking real action towards your goals that ISN’T what’s holding you back in 2025!

I can promise you that you will not find a lower price on coaching with me anytime, ever. So if you’ve been waiting for the right time… this is it! And you can choose to start now or later!

Not looking for nutrition coaching?
Want to get in on the most affordable, effective training program around? The SSM is for you! You get access to world class programming AND access to me to ask questions and get guidance when you need it. All for less than a few coffees a month.

Try the 7 day free trial and you can extend access to the 6 month and 12 month pricing through the end of your trial.

PLUS you’ll get access to my “Mastering Macros” course in January where you can learn the ins and outs of macros and see how it helps you reach your goals faster.

Have questions about, well, any of this?? Send me a DM and let’s chat! There’s a lot going on here and I want you to make a confident decision about whether it’s right for you!

Feel like you gain weight every time you stop trying to lose weight? What you actually need isn’t another diet... it’s t...
14/11/2024

Feel like you gain weight every time you stop trying to lose weight?

What you actually need isn’t another diet... it’s to master weight maintenance -because it’s the key to sustainable results!

Most of the women I work with come to me with a very long history of trying to lose weight... often times with limited success... and absolutely no history of ever emphasizing weight maintenance or defining what they ultimately want their healthy lifestyle to look like.

Here’s the thing... if you are oscillating between gaining weight and losing weight... a big part of the problem is that you aren’t capable of maintaining your weight.

If you lose weight, only to gain it all back, it can feel like you get trapped in a cycle and you’re never able to get to that next level. And then it’s tempting to just jump back into a diet phase and try to push through that again.

That’s a normal response and I used to live like this too!
.. Until I realized just how important weight maintenance is and stopped trying to live in a diet 365 days a year!

But if you’re living that cycle you’ve probably also felt like “there has to be a better way” because if that worked... wouldn’t you be able to keep the weight off?

It wasn’t until I stopped trying to live in a diet and instead started to prioritize periods of time where I maintained my weight and healthy lifestyle and focused on building muscle that I was finally able to really achieve the physique I had been chasing for years.

I know it can feel scary to adopt this new approach - so many of my clients are so hesitant too when we first approach weight maintenance - until they see it change the game for them!

You don’t have to do this alone. You don’t have to dip your toes into the water for a week or two only to worry you’re “doing it wrong” and dive back into the old familiar diet. If you want help and you want to make a real difference in what your nutrition looks like in 2025, let’s get started now with 1:1 nutrition coaching!

Is Your Diet Sabotaging Your Muscle Definition?You want that lean, defined look, right? But if you’re constantly dieting...
07/11/2024

Is Your Diet Sabotaging Your Muscle Definition?

You want that lean, defined look, right? But if you’re constantly dieting to lose fat, you might be unintentionally sabotaging the very definition you’re after.

Here’s the deal: **You can’t sculpt what isn’t there.** If you’re always focused on eating less and losing weight, you’re not giving your body the fuel it needs to actually build muscle. And without muscle, you’ll never get that toned, athletic look you’re striving for.

The key is to stop seeing fat loss as a *constant* goal. Instead, think about your nutrition in phases. By giving yourself time to focus on **building muscle** with proper nutrition and strength training, you’ll create the foundation for a more defined body. Then, when it’s time to focus on fat loss, you’ll actually see the results.

It’s not about constantly shrinking—it’s about building first, then fine-tuning. 💪

Ever feel like you’re spinning your wheels with dieting? Drop a comment if you’re ready to switch things up!

14 weeks into a 40 week gain phase!!! 🤰🏼Finally got my act together enough to make it public and post something on here ...
20/10/2024

14 weeks into a 40 week gain phase!!! 🤰🏼

Finally got my act together enough to make it public and post something on here 🙃 it will be a relief to be able to talk about it with you guys!!! No more worrying I’m going to slip up in my stories

Baby Boy due April 18th 💙

Swipe to see the utter disbelief when the test was positive 😂 and Justin in shock, but happy.

I hear this casually thrown around all the time… “but now I’m going to get back on track”. I used to “get back on track”...
25/09/2024

I hear this casually thrown around all the time… “but now I’m going to get back on track”.

I used to “get back on track” too. Until I realized how much that idea was holding me back.

The all or nothing thinking is a TRAP. And you might be falling into it more than you think.

Getting back on track implies that you were off track… and for more of us “off track” means we basically throw away all the health promoting habits we are working to build in order to create a different reality for ourselves regarding our health and fitness.

Rather than throwing in the towel and eating and drinking all the things, staying up late, barely moving your body, not eating enough protein etc - just do WHAT YOU CAN.

I know, if you’re a perfectionist like me this probably stings. If we can’t do it perfectly we don’t want to do it at all… because that’s failure.

But the truth is, failure is starting over every time we’re busy or traveling. Failure is wanting something different for ourselves and never being able to move the needle.

Progress looks different on different weeks! Progress might be enjoying some indulgent meals on vacation but still having some macro friendly meals earlier in the day. It might be adding a 15 minute walk to your day EVEN if that still means you’ll fall short of your step goal.

Progress is showing up every day and every week - and acknowledging that it will look different depending on the circumstances.

Don’t get caught up in this lie of all of nothing thinking. It won’t serve you. It will keep you stuck.

All the little choices add up. And even though you might be starting over with a clean slate in your mind… all those actions still got logged in your body. There is no such thing as starting over. There is only the next decision.

I hope this helps you move away from the “back on track” mindset and helps you take imperfect action!!!

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