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Some of my vacation eats!! I travel a few times a year. I fully enjoy myself. But that does not mean I eat past fullness...
10/23/2026

Some of my vacation eats!! I travel a few times a year. I fully enjoy myself. But that does not mean I eat past fullness or act like every meal is my last meal. When I’m full I’m done, whether the food is gone or not.

It’s ok to take a break on vacation. I don’t eat like this all the time, but this food is also not foreign to me and I know it’s not scarce. It also doesn’t make me feel like trash or I also wouldn’t purposefully eat it. Remember a few “off meals” isn’t going to make or break your progress. It’s what we do all the other 48-49 weeks out of the year!

Hope that helps!!

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10/20/2026

As a beginner it does not take much to get that starter pack of muscle. BUT women get to a point where they don’t understand why they aren’t continuing to put on muscle and it’s because they aren’t challenging themselves enough anymore.

Just because you lift weight doesn’t mean anything is happening. You have to be doing progressive overload if expecting change. In the beginning it won’t take much to do that, but it won’t last forever. Eventually will need to follow a structured plan and work on ways to make progress over time.

Hope that helps!

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10/16/2026

Olive Garden meals are huge and I think expensive! I get a kids meal!! This is plenty of food and much more of an appropriate portion size and I love that you can get a side of veggie for fiber! And a little Diet Coke!

How do you handle your trips? Getting ready for another family trip and I love a break from the grind!! Time away has ne...
10/15/2026

How do you handle your trips?

Getting ready for another family trip and I love a break from the grind!! Time away has never impacted my body in a negative way. I think it’s essential to rest and recharge! I always come back so much stronger and it renews my love for my routine.

If you prefer to handle your trips differently, totally fair! Just letting you know that it’s absolutely ok to take a break. Fitness and nutrition should always add to our life, not take us away or isolate us away from doing things or spending time with loved ones!

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10/14/2026

We all carry body-fat differently. We can’t expected to be lean and shredded all over body. We have to maintain a certain level of body-fat to be healthy physically and mentally and therefore we have to carry it somewhere.

Bodies look different in real life vs the gym. Social media is big on showing the best angles and lighting. A lot of it is also smoke & mirrors.

I have decided to double down on just making my legs bigger and more muscular instead of trying to shrink them. You can still build curves with muscle! But you have to eat!

Hope that helps!

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10/13/2026

If you truly care about being strong and aging well then you will do everything you can to protect your muscle & strength.

That means fueling your body appropriately with plenty of carbs and fat and not just protein. And not dieting all the time, year after year like it’s a scheduled event. A well fueled body is how we perform our best. No one is living their best life or their strongest self when they are constantly dieting or striving to be stage lean year round. When you are very low body fat you have no energy reserves and completely reliant on food for energy and many aren’t even doing that. These are conflicting goals.

Yes you can be lean and strong. It’s the people who are living in the extremes all year who are promoting this message when they aren’t doing it themselves that I have a problem with! Practice what you preach!! And stop confusing women with what an environment for strength is supposed to look like!

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10/12/2026

This may seem obvious to some of you, but there are coaches and influencers preaching that it is appropriate to be stage lean body fat year round. This is very frustrating for coaches who understand nutrition periodization and the importance of not living with very low body fat year round. There is now an influx of clients who have a completely skewed view of what maintenance is supposed to look like because they are consuming too much misinformation on social media.

I’m not telling you that you need to gain all your weight back or that you can’t be “lean”. But there is a big difference a level of lean that is also well fed and doesn’t take extremes to maintain vs someone who is deliberately under fueling, walking thousands and thousands of steps a day, can’t take one off day from gym, can’t ever eat a meal out or off plan all to maintain very low body fat and some weight on scale.

It is normal for maintenance to be a “softer” look. It is normal to gain a few pounds in maintenance from more food volume and glycogen. You should never expect to maintain a shredded physique year round unless you want to disrupt your hormones, blood work and bone health over time. Nutrition and exercise should be adding to your life, not controlling it or taking you away from things you love.

Hope that helps!
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