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22/10/2026

If you’re in perimenopause and your lower belly + hips feel extra stubborn, read this twice.

Your body isn’t broken.
It’s responding exactly how it’s designed to based on the inputs you’re giving it.

What keeps fat hanging around 👇
😵‍💫 Eating too little for too long
🥩 Treating protein like an optional add-on
🏃‍♀️ Doing more cardio instead of building muscle
😴 Running on poor sleep + high stress
🔁 No structure, just “trying harder”

Low fuel + high stress = your body holds on for dear life.

What actually works 👇
✅ Protein first (non-negotiable)
✅ Strength training to signal muscle retention
✅ Enough calories to support your metabolism
✅ Daily movement that doesn’t spike stress
✅ Structure > motivation

You don’t need another hormone hack, detox, or extreme plan.
You need better instructions—and consistency.

Follow for real coaching on fat loss in perimenopause that actually works 🫶

22/10/2026

If your goal this year is to finally lose those 20 pounds… read this.

Everyone’s gonna tell you:
“Move more.”
“Hit the gym.”
“Do more cardio.”

Cool.
That’s not the problem.

Here’s what actually moves the needle 👇

1️⃣ Control what goes in your mouth.
Not “eat healthy.”
Not “be good.”
Control it.

2️⃣ Everything counts.
That drink.
That bite.
That “it’s just a little.”
It adds up faster than you think.

3️⃣ Move your body daily.
Not just workouts.
Get out of the chair.
Walk. Lift. Be active.

This isn’t complicated.
It’s just not negotiable.

Muscle drives metabolism.
Protein keeps you full.
Structure gets results.

Do this consistently…
and those 20 pounds stop feeling impossible.

PS Don’t forget to hit that follow button and finally stop starting over year after after 🫣❤️❤️

21/10/2026

It’s 7pm and I’m finishing logging my food for the day, fudge! I’m about 30 grams short on my protein for the day, now what🧐

Here are my 5 go to’s when I’m looking to increase my protein number without a lot of extra calories

🦐 Shrimp is just 84 calories and 18g of protein per 3-ounce serving.

🦬A 3-ounce serving of bison 140 calories and packs 22g of protein.

🥪 Seitan used to be my go to but the I gave up gluten. If you’re good with gluten seitan is 120 calories and 21g of protein per 3-ounce serving. 🔥

🥚 6 egg whites with 1 whole egg will also give you 28 grams of protein with just 173 calories.

🥤A protein shake is a great option most protein powders plant based or not will have 15-30 grams of protein per scoop for 70-100 calories.

Remember be consistent above all things even if you miss a day or two just start the next day fresh 🥰

& follow for more daily tip 🫶🫶

21/10/2026

When you’ve been in the fitness world for over 10 years and feel like you’ve heard it all, just wait something else that’s outrageous around the corner.

So don’t jump on any of these bandwagons and let’s focus on what actually works.

❌ Muscle confusion: doing all different workouts all the time is better for fat loss and toning.

✅ Get good at the boring exercises. Learn to perform deadlifts and squats well before increasing the weight.

❌ Carbs make you fat

✅ No singular food group eaten in moderation makes you fat. Over eating is what causes weight gain, it’s not the sweet potato.

❌ Protein is bad for your kidneys.

✅ There’s no study that states that this is a fact.

❌ Eat only low fat foods.

✅ foods that are typically in this category has sugar added to make the palatable. You actually need fat and cholesterol for hormone production.

❌Keto, Carnivore, Atkins, Optavia, Ephedrine, Vegan, Raw Vegan, Intermittent Fasting

✅ Learn how fuel your body with food. You don’t need a fancy name you just need a better relationship with your food.

I could probably go on and on but Instagram only gives me so many letters. 🤣

If you learn nothing else from me remember this 👇

You don’t need a fancy diet, supplements or injections. YOU CAN lose the weight you want to and feel like YOU again. Pick a way to workout and eat that you can do for 10 years and not 10 days to GET those results.

Remember to follow for more daily tips and share this with a friend 😉🤗

20/10/2026

Between work, kids and all the other nonsense needing something from me… I NEED an hour where nobody asks me a damn question and it’s just me and my headphones😂

Just me, ALOT heavy weights (that are trying to kill me btw) and a some peace.

Anyone else or just me?

20/10/2026

Stop worrying about what people think. 🤔

People are going to judge you anyway.

Start the business?
Stay where you are?
Sign up for the competition?
Play it safe?

Run the race. Get the tattoo. Move across the country. Chase the promotion. Start lifting weights. Quit the job. Fall in love. Trust God. Live differently.

Someone will always have an opinion.

You get one beautiful, incredible gift of a life.

One.

And you’ll never be this young again.

So stop waiting for permission from people who aren’t living your life to just LIVE because just like that it could be over.

Go take the trip.
Take the risk.
Love your people hard.
Laugh until your stomach hurts.
Build the body.
Build the business.
Make the memories.

When you’re lying on your deathbed, you won’t wish you had spent more time trying to please the people around you.

So… respectfully…

F*ck it. Go live. Trust God. And don’t waste a second regretting the life you were meant to live. ❤️

19/10/2026

Is your metabolism broken? ⛓️‍💥

The truth is that it’s not broken but most likely running a little sluggish 🐢 but how can you spot it ⬇️

Shhh 🤫 tell everyone 😂🤗📢

🤔Difficulty losing weight or unexpected weight gain, especially if you’re eating a healthy diet and exercising regularly
🤔Feeling tired or lethargic all the time
🤔Craving sugar or carbs
🤔Feeling bloated
🤔Dry, cracked, or flaky skin
🤔Hair growth may slow down as you age, causing lashes and brows to fall out faster than they can be replaced
🤔Sensitivity to cold
🤔Never (rarely) feeling hungry

How can you fix it?

3️⃣ 🚶‍♀️walk more. It’s so underrated but the more you move your body the more calories it requires to operate. So wherever you are with your steps increase them 1-2000 per day.

2️⃣ Eat enough food. If this is you let’s change this diet: a shake for breakfast a salad for lunch and a tiny dinner or just pretzels. Eat 3 meals per day with protein in each and always have your unrefined carbs and fats. 🥑 is 3 the magic number. No but most of you are no where close to your protein goal eating twice a day.

1️⃣🥩 Eat your protein: buy quality lean portions and have some at every meal. I ALWAYS have my client shoot for a gram per pound of body weight daily, But if you’ve only been having 40-60 grams per day then make the goal 100 grams per day 1st then work on increasing over time.

No matter where you are on your journey the key is to act. Don’t wait another day to start down the path that you’d love to be on.

Ps did you remember to follow for more daily tips?

19/10/2026

Win or lose, we love you… but after spending $800 on a gymnastics weekend, a little hardware for the ride home would be nice. 😂🏆

18/10/2026

❤️❤️☦️🙏🤲

18/10/2026

Getting 100g of protein per day is not “bodybuilder behavior” 😅

It adult woman behavior that’s tired of the same results over and over again.

It’s the difference between:
❌ constantly hungry
❌ losing muscle while dieting
❌ low energy

…and actually looking toned, staying full, and supporting your metabolism 💪

Most women massively under-eat protein because they think it has to mean just plain chicken breast and rice for EVERY meal.

Meanwhile you can hit 100+ grams pretty easily with foods like:
🥩 steak
🍤 shrimp
🍗 chicken thighs
🥚 eggs
🥣 Greek yogurt
And so many more

No pounding shakes all day.
No just coffee for breakfast with collagen.

Just structured meals with enough protein to actually support fat loss and muscle.

PS: want a 7 day meal that will help you reach your goals?
Comment VEGAS and I’ll send the link right over

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