Many love the convenience of a home gym but wonder how much progress they can actually make to look like they lift weights. Yes! It’s definitely possible, I see my ladies do it all of the time! However, you have to have a program and equipment set up that allow you to create a muscle stimulus. In this episode, I cover the 4 mistakes I typically see that stall progress, what equipment I recommend, the key component to ensure progress, and the limiting factors to offset. [Take the ...

Adding a week to your calorie deficit after a vacation isn’t always necessary but it depends on your goals, how much your vacation impacted your progress, and your mental readiness to keep going. In this episode, I break down how to strategically decide your next move after time off, whether your goal is fat loss or maintenance. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist...

My testosterone has completed tanked and I’m sharing why with a full review of my most recent bloodwork panel. Most don’t realize the impacts a full panel has on your ability to build muscle and decrease body fat but also your day to day energy and quality of life. In this episode, I share how to use a full bloodwork panel to your advantage by going through my results line by line and exactly what I’m going to do to improve it. P.S. Next week, Oct 20th 2025, I’m hosting the free Look Li...

I just completed a 9-week calorie deficit where I lost 7.5% of my weight. Every aspect of the deficit was intentional, it was the easiest and most successful deficit I've done. I also feel very confident about sustaining the changes I made. During the deficit, I had a lot of questions and I'm rapid-fire answering them here (with an explanation of course). PS. I'm hosting the free Look Like You Lift Weights Week CHALLENGE on Monday, October 20th. Join us for a week for lifting ladi...

Being able to guesstimate macros is a necessary skill to be successful long-term. No one wants to just look good for one month because they were tracking their macros, and then go back to their old routine and shape. This is a skill you want to learn for when you're in maintenance mode, aka you're just maintaining your shape and not precisely tracking. OR for those time periods when you are wanting to make a change and you are measuring and tracking your food, but that 10-20% of the ...

Reverse Diet is the term used for strategically increasing your food up to "Eating Enough". (Note! Eating enough is the first step to changing your body composition). I think everyone needs to know what this is, especially if you 1) Were just in an intentional Diet or 2) Are lifting weights and want to change your body composition. Reverse dieting is how you don't gain body fat back after a diet phase, nor gain body fat when you strategically eat enough. In this episod...

Grazing, sugar cravings, lack of willpower, lifting weights but not looking like it, not hitting macros, not gaining strength, getting injured, cycle symptoms, and hitting plateaus just to name of few... These could be solved just by eating bigger meals. Your day-to-day could have a completely different experience just by eating bigger meals. Having more energy, being able to focus better, getting more out of your workouts, and trusting your body's metabolism to decrease body fat...

Ever wonder if it’s possible to change the foods you crave? In this episode, I share my personal journey—from being the “human trash can” who couldn’t say no to chips and wings, to genuinely desiring foods that fuel my body and support my goals. Despite being really into fitness and eating quality food the majority of the time, the 20% of the time when I’d want all of the “bad” food felt like it was throwing me off. Here are a few examples of what we cover: Lowering hunger h...

There is a range of options for how to track macros. From using a food scale, to measuring cups, estimating with your hands and more. They're so helpful to know when you're out and about and don't have access to a food scale, or even those time periods when you're not tracking your macros but you still want to be directional too. Today I cover the 5 different ways to track macros and when you may want to use or consider each. [Take the Quiz] What are you missing to Be Fit, Well-Fed, an...

I get why everyone wants to find the “Perfect” Training Program that checks all of the boxes. And honestly, I think there is a pretty close framework of a program especially for the type of ladies I work with who have shape goals but also want to consider their health, functionality, and athleticism. However, there are 3 major factors that you always want to consider when thinking through your training. In the episode, you’ll learn these along with how to consider days per week, time ...

You want to be the woman who takes care of her health, looks the part, and has the energy for every opportunity life offers. From weekend trips and holiday parties to lifting heavy in the gym. But finding the balance between building your best shape and living a full, social life isn’t always easy. In this episode, I’m sharing how to approach your fitness and nutrition so you can confidently do both. You’ll learn the mindset shifts, strategies, and practical adjustments that make it pos...

Cheat the system, make it easier for yourself by creating your own meal plan. You'll want 2-3 options for each of your meals and snacks. Make them delicious, so yummy that you would want to have them often. Then, based on those options, create your meal plan for the week, adjust your portions to hit your macros. Finally, RINSE and REPEAT. Occasionally changing up your meal plan, or adding new meal ideas to your rotation. This is the best of both worlds, the flexibility of macros a...

Katrina is a ball of energy and has always been into fitness (she’s currently in a circus!). She keep running into issues when trying to take her shape to the next level, especially after having kids. In this episode, Katrina discusses what took her to the next-level. She highlights how she used the tools she learned like the strategy of eating more to fuel her body effectively and her mindset shifts combined with her long-term dedication to fitness that's created her being a bad ass m...

The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them. 3 - A Nutrition Routine is taking every single action/step/or thought that goes into building your shape, breaking it down piece by piece, making each piece the most efficient and mindless, and creating a system for all of those pieces to work together seamlessly. ...

The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them. 2- If you want to build muscle, decrease body fat, and change your body composition then you HAVE to be eating enough. If not, you're swimming upstream and making it way harder on yourself, if not impossible to build your next-level shape. I break down the science ...

The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them. 1 - The number one tool to change your body composition is having a Nutrition Strategy. Eating clean for a week, doing the same thing repeatedly, or trying to cut calories all the time is not going to create your shape. In this episode, learn the 3 Steps to the Nutrition Strat...

In this episode, I educate while answering the below questions I received from the audience on my recent Calorie Deficit phase where I dropped 10lbs and completed a successful build phase beforehand. What is your weight now?Will you share your lean body mass (LBM) numbers before and after, if you know them?Did you eat 5 meals a day during your cut or build?Did you hire a coach?What leg movements did you focus on? [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? ...

I just completed a 12-week calorie deficit where I dropped 10lbs and created a fit, feminine shape I love. In this episode, I’m walking you through the exact strategy I followed, from the overarching plan, to the specific macros, training, execution, and lessons learned along the way. We cover: The 2-year strategy that got me here (including my 6-month build phase) My exact deficit game plan and why I hired a coach The specific nutrition, training, and cardio protocols I...

Why is everyone saying you need to eat enough but the layer of body fat is telling you otherwise? In this episode, we break down the difference that most women who lift are missing: you're not underfed, you're underfueled. We cover: What it actually means to be underfed vs. underfueledWhy not eating enough doesn't help you create body composition changes in this scenarioHow your nutrient timing, macros, and metabolism all play a roleWhat it takes to become well-fueled and use it as a tool to ...

This year has been a whirlwind! So I wanted to stop, pause, and just chat. In this episode, I give you an update from our trip to Bangkok where my fiance competed in his first body building show. I also share how my deficit phase is going so far and if I’m on track or not. Lastly I cover the latest with work, remaining travel this year, Wedding planning and more! P.S. Our first call for Build Your Baseline is Thursday evening, it’s not too late to join and get the tools for now an...