I didn’t realize I did this until recently. A fat loss coaching client asked me how to know when they’re “overeating” or if they’re just simply… enjoying a meal. When they’re dieting, when is it “right” or “wrong” to have that burger and fries they’ve been craving? Or to go off plan for a day because they're taking their kid to an amusement park? Or to enjoy a shot and a few drinks with their best friend? Basically, how do you balance the gray area of enjoying life and staying on your diet? I emailed them back and said there are two ways I look at meals: 1. Priority = Fitness Goals I only see it as “overeating” if your intention for that meal is to stay on track with your diet because fat loss/health is a higher priority to you in that moment. Therefore, you’d be “overeating” simply because you had a calorie goal you wanted to hit, but this meal pushed you over. It’s NOT good or bad, it’s just what happened, objectively. NOTE: you can also "fit in" these high calorie meals and stay on track with your goals. 2. Priority = Enjoyment/Life Satisfaction I don’t think it’s overeating if your intention is to enjoy the life experience of eating that meal with friends, your S.O., or by yourself. Then it’s just simply… eating. You decided that fat loss isn’t as important to you for this meal, and that’s ok, so you shouldn’t feel guilty because you aligned your actions and intentions around what YOU thought was most important. So over these next few weeks, give yourself permission to commit to one, but neither are “right” or “wrong.” The whole point is to make sure it’s a conscious choice, not an impulsive one. Take inventory on what’s most important to you in that moment, act on it, then move on with your life. Hope you found this helpful. -Kayli P.S. I'm really enjoying this article on "How to Do Great Work".
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Today's blog consists of 3 of my favorite tips I've accumulated over my years as a fitness coach.→ Tip 1: Reverse psychology "hack" to make better food choices One of the best ways to do this is by focusing on inclusive habits instead of exclusive habits. Inclusive habits suggest adding to their diet (adding protein, adding fruits and vegetables, adding water). Exclusive habits suggest taking away from their diet (no more carbs, no more fats, no more desserts). It's a subtle difference, but makes all the difference psychologically⏤nobody likes to be told what they can't do. → Tip 2: Three Ways To Remain Athletic As You Age 1. Prioritize soft tissue and mobility work. Too often, we can start doing these once we already feel pain. But if we stay proactive and implement just five minutes each day of foam rolling and mobility drills, we'll keep that athletic edge over time. 2. Incorporate single-leg exercises. This doesn't mean compound lifts like squats and deadlifts don't have their place. But lunges, split squats, step-ups, and single-leg RDLs all need to be included for a well-rounded athletic program. Running, jumping, cutting, transferring power ⏤ getting stronger on one leg will help all of these. 3. Lift FAST on the concentrics. You can use explosive movements like kettlebell swings or the olympic lifts, but you can also just make sure every rep you do is performed with a controlled, powerful concentric component of the lift. Moving fast will keep you fast. → Tip 3: Five “hacks” to eat more protein 1. Eat your protein first (in the day and in your meal). Protein is the most satiating macronutrient, so you’re less likely to overeat with this strategy. But on a daily scale, this same tactic can work by front loading protein at breakfast when your hunger is high. 2. Add a whey protein shake before the meal when cutting. When cutting, you can blunt some of your hunger going into a meal by having a half to full serving of whey protein before diving into your food. This also ensures higher quality protein at each meal. 3. Eat protein more frequently. It’s hard to consume large amounts of protein in one to two sittings. So breaking up your total daily protein goal into more meals and snacks will make the goal easier to achieve. For most, three meals and one shake works well. 4. Have a protein shake after training, upon waking, between meals, or before bed. Most people already include a post-workout shake, but it’s helpful to start doing if not. People also assume you should only drink shakes on workout days, yet they can provide a quality protein boost any time of day. 5. Build your meals starting with a protein source. Essentially, every time you’re about to eat, think to yourself, “what is my protein source going to be?” Then base the rest of your meal/snack around that decision. When you're ready, here are 3 more ways I can help you:
1 - Ask me a question about your #1 fitness struggle. Just hit reply to this email or blog post. I read every email I get. (And yes, it's actually me answering!) 2 - Work with me directly to get in the best shape of your life and stop breaking promises to yourself. Every month I open up applications to work with me through my private 1:1 fat loss coaching program. I only work with people that I can help (80+ clients so far). And since you’re here, good chance that’s you. Click here to apply to work with me. 3 - Check out more of my free content. Facebook Group: "The Phoenix Method for Body Transformation" Podcast: Phoenix Rising:Fitness|Mindset|Lifestyle - 100+ episodes where Coach Julie & I share our knowledge to help make your weight loss journey faster & more sustainable! Blog: Start here - “8 Simple Ways to Speed Up Your Metabolism” Have you ever been told the reason you’re not losing weight is because “you’re eating too little”.
If so, I am also sure you have been told your body has gone into “starvation mode”. Where people tend to explain it, as your body is holding onto all your body fat because you haven’t been eating enough calories. Spoiler Alert: I’m here to explain to you why this is in fact a myth. As everything you hear in the fitness and health industry there is a sliver of truth behind this statement. In fact, I myself am guilty of using this phrase in the past. Thankfully I have continued to learn and research the science of our metabolism. Next let's break down the common definition of “starvation mode”. What is Starvation Mode? Starvation mode is not a scientific term. It is a popular phrase used to imply that when you cut calories too low, your body goes into a protection mode, slowing your metabolism and calorie output so that you stop losing weight. This concept is rooted in your body's survival mechanisms. If you ever found yourself without food for long periods of time, it would not be beneficial for your body to continue to burn calories at a normal rate; instead, your metabolism would shift to preserve as much energy as possible to prolong your life. But starving to death is not quite the same thing as dieting and you will still lose weight in the process of wasting away without food. How Long Can You Survive Without Food? With access to water and electrolytes, your body can survive for quite some time without food, depending on the person and how much body fat you have. Some research suggests that you can go more than a month without food. And in some religions, long fasts are commonly practiced with potential health benefits. Starvation mode is not a real term, but metabolic adaption is, and it’s a known phenomenon. How drastically it affects your weight loss progress is another story. Your body can compensate for decreased calories by slowing your metabolism down as much as 30% through adaptive thermogenesis. But the effects of adaptive thermogenesis are typically short-lived, and for most the difference could be as little as a 5% decrease in basal metabolic rate (BMR), and it does not indicate a damaged metabolism. So what is the verdict? In all of the studies referenced to support starvation mode, weight loss was a factor. And it is crucial to note that any weight loss can cause you to have a lower BMR - since it just takes less energy to move around a smaller object. Why You're Not Losing Weight and How to Fix it If you find that you’ve hit a weight loss plateau, it does not mean you are in starvation mode. Some more common factors are likely at play, including the following: You're Not Tracking Your Food Intake It's pretty impossible to know if you are in a calorie deficit if you aren't tracking your food intake. Before assuming something else is at play, keeping an accurate food diary is the best place to start. Even if you've been tracking, take a look at how diligent you are being with this habit.
You can also use your tracking app to get weekly calorie and macro averages - this is the best way to see how well you’ve stuck to your diet consistently, as well as where you could use some work. You're Not Eating the Right Amount of Calories Typically, if you aren't losing weight, you are eating more calories than you think. Or if you've recently lost weight, you likely have a new maintenance calorie amount and may need to eat fewer calories to continue losing. This is why many popular weight loss plans will use a phased approach to cutting, helping you to stay in a calorie deficit and continue losing weight with incremental calorie cuts. Start by figuring out how many calories you need to eat a day to maintain your current weight and then calculate your new weight loss calorie needs from that starting point. You're Always on a Diet It might also just be that your body needs a break. If you've been dieting for more than a few months, it might be time to give your body time to adjust to your maintenance calorie level. Jumping from one diet to the next and constantly trying to cut calories can do more harm than good. It is much easier to stick to a diet and continue to get results if you understand how to maintain results in the first place. Been on a really low-calorie diet for a while and scared to add calories back in? Try upping your intake a few hundred calories a week to start, until you reach your maintenance level. And then stick to your maintenance for at least a month to give your time to adjust and reset your metabolism. You're Too Focused on the Scale Oftentimes dieters are focused solely on fat loss, but their total body composition is crucial to getting better results and making them stick. Not to mention, if you are cutting calories too low for too long, you’re at risk of losing precious calorie burning tissue - your muscle. Gaining muscle is essentially the opposite of “starvation mode”. Your muscle mass is the biggest determinant of your metabolic rate, and the more you have, the more you can eat and maintain your weight. Plus, muscle is the tissue behind that lean, toned look most of us are striving to achieve in the first place. While muscle growth is typically achieved through weight gain, which would ultimately increase your metabolism even further, it is possible for some people to build muscle in a calorie deficit. But at the very least, you should be focused on protecting your muscle while dieting. To keep your lean mass intact while dieting, be sure to incorporate the following:
What are the Minimum Calories for Weight Loss? While starvation mode may not technically exist, starving yourself to lose weight is still not recommended. A very low-calorie diet may work at first, but it’s likely not going to do you favors in the long run. It can be dangerous for some people, lead to disordered eating habits, and does not typically lead to sustainable results, since most people do not change bad habits once they resume eating again. In addition, extreme dieting is impossible to maintain, causing painful hunger cues, irritability, mood swings, decreased energy, poor concentration, and sucks your willpower dry, all of which makes sticking to a diet that much harder. Instead, stick to a more attainable approach to dieting with no more than a 15-20% decrease from your estimated daily energy needs. Slow and steady weight loss of 0.5 to 1% body weight per week is much easier to keep off and you will be much happier and more successful with a more measured and sustainable diet plan approach. Need help figuring out how many calories you need each day? I’d be happy to help you figure out your starting numbers. Simply click the button below and fill out this short form explaining your goals and I’ll reach within 24hrs! Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach Wegovy and Ozempic are both GLP-1 (glucagon like peptide). With GLP-1 drugs, you will lose muscle mass if you are not doing some sort of resistance training. “Much of the "weight loss" resulting from GLP-1 agonists is the loss of muscle, bone mass, and other lean tissue rather than body fat (Ida, et al.).” When taking GLP-1 drugs it’s important to focus on getting adequate protein to at least maintain muscle mass. (Usually .75g of protein per pound of lean body mass is adequate. If your goal weight is 150 pounds that means 113g of protein per day.) A significant loss of bone mass, for example, predisposes serious bone diseases such as osteopenia and osteoporosis. And a significant loss of muscle mass lowers metabolic rate (increasing the risk of weight regain), raises the risk of falls, and impairs function and quality of life. Research has found that when people stop taking Wegovy/Ozempic, they rapidly regain weight. (Diabetes, Obesity and Metabolism: Journal, June 2022) Experts say this is because the drug is not a cure and it does not prevent the metabolic adaptation that occurs during weight loss. A study published in April 2022 which sought to examine changes in body weight and cardiometabolic risk factors upon the termination of the drug, found that after a year people had regained two-thirds of the weight they had lost. The positive changes they had seen in cardiometabolic risk factors like blood pressure, blood lipids, HbA1c, and C-reactive protein had similarly reversed.According to the study authors, these findings reinforce the need to continue treatment in order to maintain the benefits of the medication. (Diabetes, Obesity and Metabolism: Journal, April 2022) The fact that people may need to stay on Wegovy indefinitely in order to maintain the weight loss has raised concerns about long-term use. (NPR, 2023) As a nutrition coach, I have been asked several times about these two drugs. I always suggest talking with your doctor about this and making sure that this is the right answer for you. My opinion though is to always work on lifestyle, diet and fitness interventions first. I would invest in a coach before I spent the money on this very expensive drug. If you have further questions, shoot me a DM, we’ll talk. EVERYBODY IS TALKING ABOUT IT. Unless you follow Dr. Oz, the #ketowarriors, or the descendants of Vegan Gains — you’ve heard that a “calorie deficit” is the key to losing fat. We’ll get into details later, but to refresh: a “calorie deficit” simply means your body is burning more calories than you’re consuming (i.e., calories out > calories in = weight loss (few exceptions)). A “calorie surplus” means you’re burning fewer calories than you’re consuming (i.e., calories out < calories in = weight gain). And if you’re eating at your “maintenance calories,” you’re burning around the same number of calories as you’re consuming (i.e., calories out = calories in = maintain stable weight). Now, I could get deep into the minutia of calories in calories out and how your body “burns” calories, but you probably don’t care about the science. What you do care about: me knowing the science and giving you the actionable steps to put into practice. And that’s exactly what I’m gonna do, so take a quick glance at this pretty picture and let’s keep it movin’. That’s the why. Now, I’ll share the how.
For the record, I’ve never seen another fitness coach put this information out for free. This is exactly how I set up a calorie deficit for my online coaching clients, so listen up. STEP 1: BUY SCALES. Buy a bodyweight scale and a food scale. These are reasonably cheap and some of the best investments you can make for managing your body. Plus, there are two things humans suck at: estimating and remembering data. In fact, one study on daily food reporting showed even dietitians to be off by up to 800 calories. Some non-dietitians were off by over 1,000 calories! So, yeah. Buy the scales so you don’t do this. STEP 2: DOWNLOAD A FOOD TRACKING APP. I recommend FatSecret or My Fittness Pal to my clients. Don’t use the macro calculator for any of them as that’s the point of this post ⏤ this way is more accurate. MFP might just be more accessible in terms of how to use the app for some people. However, another downside of MFP is their calories can be off with some of their foods due to user inputted data. Just make sure your total daily macros match up to your total daily calories and you’ll be good to go. Any tracking app or using a pad and pen (if you’re a neanderthal) will work just fine. We’ll cover your macros (proteins, carbs, and fats in a bit). STEP 3: EAT NORMALLY AND TRACK EVERYTHING. Without drastically changing how you currently eat, track every single thing (very important this is accurate!) you put in your mouth for at least four days (preferably three weekdays and one weekend day). I say to eat normal because you want to find your current baseline. If you go changing everything you eat, you’ll skew your results. And when I say track everything, I mean EVERYTHING — alcohol, condiments, oils, drinks, supplements, butter, sauces, dessert, etc. STEP 4: AVERAGE OUT YOUR BASELINE. After tracking at least four days, find the average number of calories you ate during that time period. For example:
STEP 5: REMAIN CONSISTENT WITH TRACKING WEIGHT AND FOOD FOR 14 DAYS.Try to hit within +/- 50 of that average calorie amount (2,150 – 2,250) every single day for the next 2 weeks (including weekends!) AND weigh yourself every day in the morning – before you eat and after you take your morning dump. It’s important you try to mimic each day so you can get a realistic idea of what your “typical” intake and weight would look like, i.e., don’t do this during vacation. STEP 6: ANALYZE WEIGHT TRENDS. Given that you followed step 5 correctly, we should now see a trend in what your weight does based off how much food you’re eating. If you’re eating ~2,200 calories per day and your weight is trending downward (not down every single day because weight fluctuates) over the course of two weeks — you’re likely in a calorie deficit. If your weight is staying about the same (within a pound or so), subtract 250 calories from your daily calorie goal and keep consistent. This means you are eating around your maintenance calories. If your weight is trending upward, take away 350-500 calories per day (you’re in a calorie surplus). -Coach Kayli This is not just a typical before and after. Yes, you can see that my body is smaller, but look closer. Look at my eyes. Look at the color of my skin. I looked sick and unwell . . . and I was. Now, a decade later, I look healthier. Am I the picture of perfect health? Absolutely not. None of us are. But I feel better. I don’t feel sick all the time. I don’t hurt all the time. I have more energy. I have a higher sex drive. I sleep better. I’m less stressed. I’m happier. How did I do this? MOSTLY FOOD. My diet in 2010 was a lot of dining out, fast food, and processed food. The food quality was shit. Stuff that I ate then, I wouldn’t feed to my dogs. Seriously. I also drank Dr. Pepper like I needed it for life. I also ate way too much food. I was also sedentary. During this time, I had developed high blood pressure, high cholesterol, IBS, PCOS, anxiety and depression. I took 13 prescription pills per day to manage these issues. Most body and health transformations are 20% fitness and 80% nutrition. I didn’t know this then. I actually just learned this within the last 5 years. Since the photo from 2010, I cleaned my food quality and reduced the quantity. I stopped eating fast food. I’ve limited my intake of processed food. I prioritize protein, fruits, vegetables and whole grains. I stopped drinking soda. Just in the last few months I’ve started drinking Sprite Zero and I love it, but I keep it to one per day and it’s zero sugar and zero calories. I also stopped eating multiple servings at dinner time. I started meal prepping. When I meal prep, I know exactly how many meals I’m making and I know exactly how much one serving is, and I stick to it. Note I did not say that I stopped eating foods I love. You can bet your ass I’m taking my smokin’ hot wife out to smash pizza and ice cream at least once per week. I also started working out. Since 2010, I’ve eliminated all but 2 prescription medications. The 2 I take now are only for anxiety. I no longer have high blood pressure, high cholesterol, PCOS or IBS. Read that again . . . I started really slow. I started with no education and no guidance. I simply reduced the amount of food I was eating and increased activity. I started riding a stationary bike at home. Eventually I started lifting weights and teaching myself the ropes of resistance training. I lost 100 pounds, 11 pills, and 4 diagnoses (illnesses/diseases). I gained better health, better sleep, less stress, more happiness. I have, in recent years, hired my own coaches. Coaches need coaches. This has been a decade of work. If the changes are sustainable, it doesn’t happen overnight. It takes work. It takes dedication. It isn’t easy. What most people don’t realize is a shitty diet can cause inflammation. The root of all disease is inflammation. There is a point of no return though. You should start cleaning up your diet when symptoms start. If you maintain your diet and take medications to mask the symptoms, you’re still fueling the diseased state. Food can be medicine. I’ve heard a doctor say, “If you have type 2 diabetes, and you haven’t been told you can reverse it with diet, you haven’t been given proper advice. It’s a disease caused by food and it can only be healed by proper food.” - Coach J Blog Post by Coach Kayli NCI Certified Level 1 Nutrition Coach, NASM Certified Personal Trainer, Woman's and Gut Health Specialist Calculating your calorie needs can be a bit complicated because you have to factor in a number of variables, including your weight, height, age, gender and activity level. But you can get a ballpark estimate using this simple formula:
And of course, the type of calories you’ll be eating matters, too. Focus on plenty of produce and lean protein (fish and seafood, skinless chicken, lean meat, beans, and lentils), and enjoy moderate amounts of whole grains and healthy fats. Now if you are seeking to build muscle your simple formula would look like this:
You can do this! What you do 80% of the time… …is more important than what you do the other 20% of the time. Consistency > Perfection. every.single.time. I believe the most important thing when approaching ANY holiday is to go in with a plan that you'll be happy with at the end of the day. If you plan not to track a single thing and eat whatever for the day, that's awesome, as long as you will feel good about that choice. If you plan to track the best you can while enjoying time with friends and family, that's great, as long as you will feel good about that choice. The key is to be intentional with how you choose to approach a holiday (or any event, for that matter). And then define what success will look like for the day... Because when you go in with a plan, you create awareness and ownership of your goals for the day, and you're less likely to shift into the habits you're working to change. After the holiday celebration, I highly suggest you reflect on your day and ask yourself what worked, what didn't, and what lessons you can walk away with for the future (remember, there's no failure, only feedback). That being said, I am ALWAYS up for sharing tips to help you succeed on your journey... >>> Click Here For My 8 Fav Holiday Success Tips <<< And one last thing before I go...one of the more frequent questions I'm asked around the holidays is how to track alcohol. If that's a question you've also wondered, check out the free guide I created that will show you how to log your alcohol intake! Click the button below to grab it. So you’ve been listening to Kayli and I about how to lose body fat and you’ve adjusted your diet and you’ve started resistance training. That’s fantastic news. Wait . . . you say the scale is up this morning. Oh man that must have been scary huh? Well guess what! I have more good news for you, that isn’t necessarily a bad thing and it’s totally normal. Fat loss and weight loss are not linear. It is very common and incredibly normal to see the scale go up and down from day to day. This is why I suggest that you weigh daily. Now, if you struggle with body dysmorphic disorder or the scale causes you severe emotional distress, that suggestion changes. When you weigh daily and record that weight somewhere, you can plot the weight on a chart and you will see the overall trend going down. We don’t care about what is happening in the micro perspective here, it’s the macro that matters. When you are in a fat loss phase, you should be watching several different metrics. I suggest keeping track of your body measurements, biofeedback, how your clothes fit, and the scale. Oftentimes the scale won’t move but you notice your clothes are looser and your measurements are dropping. This is usually a good indicator that you are gaining muscle mass and losing body fat. None of these metrics by themselves are good indicators of your progress. You must look at all of them together. As a matter of fact, the very definition of a plateau in fat loss requires a consecutive 4 week of no scale movements and no measurement movements. Unless both are stalled for 4 consecutive weeks, you are still making progress. There are several things that can cause the scale to fluctuate. Your body weight can fluctuate up to 4% from day to day depending on the situation and your body. Water can often be a driver of scale weight. You could have been dehydrated one day which made your body hold on to more water, this can make the scale go up. Your body could be inflamed from a hard workout, this can make the scale go up. You could have undigested food left in the gut which would make the scale go up. You could be full of poop. I don’t mean that facetiously. If you’re struggling with constipation or you didn’t get enough fiber to help you clear out your bowels, the scale will go up. Stress, lack of sleep, eating later at night, eating fried or sugary foods can all make the scale go up. It is important to be aware that in order to gain 1 pound of body fat in a day, you had to eat 3500 calories OVER your maintenance calories. So if you eat 2000 calories per day just to stay at the same weight, you would need to eat 5500 calories that day for the increase in the scale to be due to body fat. So the next time the scale is up 2 pounds from the day before. Ask yourself, “did I really eat 7000 EXTRA calories yesterday?” I would almost guarantee the answer is no. Since I mentioned measurements, I feel like I would be remiss if I didn’t mention a swing in the other direction. I mentioned all the different types of metrics that you should watch for a reason. We don’t just watch these to test the validity of the scale. They are important in their own right. For example, say the scale is going down and you’re super stoked about that but the measurements are not dropping. That’s discouraging isn’t it? If you are a person with quite a bit of extra weight to lose and the scale starts dropping but the measurements are not budging and you aren’t noticing a difference in your progress pics, there’s a good chance you are losing fat, but it isn’t going to be the superficial body fat that gives your body shape. You are most likely losing the visceral fat first. This is the fat that surrounds your organs. This is a good thing. Do not let this discourage you. This is why the first 10 pounds lost causes the most impact on your health markers on lab work with your doctor. When you drop the visceral fat, your body can work more efficiently. I would strongly suggest watching several different measurements of progress. Scale, measurements and photos are all great ways to judge your progress. I would argue that even if those things aren’t moving or changing, but you feel better, you are winning. Oftentimes if you chase health and wellness, the body you want will come later and then you can really enjoy your newer body and actually feel better in it. If you would like more 1 on 1 help reaching your fat loss goals fill out our coaching application to hop on a free coaching call so we can discuss your goals and see if you would make a great fit for the Phoenix Rising Program. I want to teach you where you should put the majority of your focus on if you're wanting to lose fat, build some muscle and just care about your overall health. This Hierarchy was explained very well to me by my Coach Jeremiah Bair. I would love to share with you what I have learned from him. To the right, you will see The Fitness Hierarchy Ranked from most-least important:
Most people are surprised by this, expecting cardio to be the number one focus, followed by stepping into the gym a few times, and dieting hard for a couple weeks every January. Now why doesn’t this work? Nutrition In order to lose fat we must eat fewer calories than we burn in a day. It is impossible to erase a poor diet with exercise. Why? Because you just don’t burn very many calories when you exercise (about 5% of your total daily calorie burn comes from exercise.) Calories in < Calories out = Fat Loss. This is called Energy Balance Main takeaway here is watching your diet to control the “calories in” side of the energy balance equation is much easier than trying to lose fat by ramping up the “calories out” side of the equation. This is why Nutrition is the most important factor to pay attention to. Resistance Training Lifting weights actually burns fewer calories than cardio. But, resistance training has many more benefits for you than cardio:
It’s rewarding It’s a huge psychological boost Find a plan you can see yourself sticking to for a really long time. Cardio Cardio is still helpful. We just don’t want to put the majority of our focus in it. Cardio has obvious cardiovascular health benefits-it’s good for your heart. Cardio has carryover to your resistance training. It allows you to recover quicker - both between sets and between training sessions. Now the biggest issue with cardio is that your body adapts very quickly to it. When you adapt to something, you become more efficient at it. Becoming efficient means you’re burning less calories. So take this for example: If you were to run 1 mile you might burn 100 calories. As the adaptation occurs, the calorie burn decreases. So after running a mile every day this week and burning a 100 calories each time you may end up only burning 90 calories the next week, and then 80 the next. The only way to keep burning 100 calories is to increase the distance and/or time spent running. The problem is - who has the time or desire in our busy lives to keep adding miles forever? Conclusion:
-Coach Kayli Questions? Email me: kaylimontoyafitness@gmail.com |
AuthorKayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between. Categories
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