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I have a bone to pick today, as I'm feeling a bit rant-y.
But mostly, I'm frustrated.
Because I think you're getting tricked and it's time you learn the truth...

See, the workout "truths" you've been fed are things like,

• "Pilates and yoga will give you toned, lean muscles!"
• "If you want to look like an athlete you have to train like an athlete!"
• "You should ditch machines and do free weights to be more functional!"
• "Kettlebells train stabilizers and all planes of motion, which prepares you for real life!"

And I'm here today to tell you this is all nonsense.

Ok, to be fair, it's not all nonsense - there is some truth in each one.
But it's nonsense to the fact that ~95% of the people reading this newsletter lift weights for aesthetic reasons.

Aka you lift weights to look better.

Sure, you know it's healthy and therapeutic and helps you move better and makes you stronger, yada, yada.

And yes, I get it ⏤ you don't want to look too bulky like a bodybuilder, or get too obsessed with your muscles, or not fit into your favorite outfits.

I understand all of that.

But at the end of the day, you MOSTLY go to the gym to 1) build muscle and 2) lose fat so you feel more confident in your clothes and proud of the body you see in the mirror.

You want to be in-shape. Slim, defined, and muscular in all the right places.
(And hey, me too. No shame here.)

So if you agree that that is your main motive in the gym, then believing the "truths" above will only prevent you from reaching your goals.

And why is that, exactly?

Firstly, muscle and fat tissue can ONLY do three things:

1. get bigger (gain muscle or gain fat)
2. get smaller (lose muscle or lose fat)
3. stay the same

So, knowing this, and knowing that the main outcome we're working out for is to increase our muscle mass and decrease our fat mass, then we should judge our workout's effectiveness solely on how well it does those two things.

And, again, yes we can also workout to improve our cardiovascular fitness, explosive power, core stability, and so on. Or just to have fun!

These are all by-products of muscle building workouts too, they just aren't the primary focus.
You can go to the gym and do whatever feels good for you.

Do the HIIT class, the kettlebells, the battle rope, or Crossfit workouts.

Just don't be upset when your body doesn't look the way you want, even though you're working out hard.

Because remember: our goal in the gym is NOT to sweat the most or get our heart rate up as high as we can or to train for the NFL combine.

Our goal is to gain muscle and lose fat. Period.

Which means we need to do workouts that are built for exactly that.

There's obviously way too much to break down in one blog, but I'll give you my general template.

My muscle-building workout breakdown

1. Warm up - increase body temp with cardio and dynamic stretching of target muscles
2. Heavier compound lifts - multi-joint exercises like bench, squat, deadlift, overhead press, etc (all variations)
3. Accessory lifts - more machines, cables, and stabilized exercise choices for isolating target areas
4. "Athletic" lift - ONE exercise that is single leg/arm and multiple planes of motion (this prevents injury)
5. Cardio/Core - this will be either long distance cardio, a HIIT finisher, or an ab workout

To clarify, 2 and 3 are 80% of these workouts.

And the other 20% ⏤ 1, 4, and 5 ⏤ support 2 and 3 to make them more effective via injury prevention and core stability. Or cardio, which supports fat loss.

Notice how everything is hyper-specific to the goal of building muscle or losing fat.

And, of course, the exercise selection, sets, rep ranges, and weekly progressive overload are the other components required to optimize all of this, but this is the skeleton.

Maybe I'll chat on those another day, but I hope this was helpful.

I'm passionate about making this clear because I want you to get results.

And I've had too many clients come to me thinking they've been working out the right way, except they've looked the same for the last two years.

Not because they weren't trying.

But because they were putting their efforts in the wrong place.

So my hope is to help you prevent that.

You only have so much time, energy, and bandwidth to make it to the gym in the first place.
If you're going to be there, I want you to make it count.

Not wasting your time on fluff, false promises, or exercises that simply don't move the needle.
One last thing, if you want to completely take the guesswork out of workout programming check out our ASCEND Training App. This app will help elevate your fitness journey with an all-inclusive collection of personal training programs designed to help rise to new heights.

Thanks for listening to me rant.

If you have any questions, just comment below.
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Thanks,
Kayli

Embarking on a weight loss journey can be challenging, especially when you're committed to shedding those stubborn pounds but see minimal results. If you're wondering why your body fat isn't budging, you're not alone. In this blog post, we'll explore the top 10 reasons that might be hindering your fat loss progress and provide practical solutions to overcome these obstacles.
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Inadequate Caloric Deficit:

• Achieving a caloric deficit is crucial for weight loss, but it's equally important not to overdo it. Fad diets like Keto, Vegan, Carnivor, etc.,  may lead to nutrient deficiencies and a slower metabolism. Focus on a moderate caloric deficit and a balanced diet to ensure sustained fat loss.

Lack of Consistency in Workouts:

• Inconsistent workout routines can impede your progress. Your body needs regular physical activity to burn calories and boost metabolism. Incorporate a mix of strength training and cardio exercises, and stay consistent with your workout schedule.

High Stress Levels:

• Chronic stress triggers the release of cortisol, a hormone that promotes fat storage, particularly around the abdominal area. Implement stress-management techniques such meditation, deep breathing, or yoga to keep cortisol levels in check.

Poor Sleep Quality:

• Inadequate sleep disrupts hormonal balance, affecting hunger hormones like ghrelin and leptin. Aim for 7-9 hours of quality sleep each night to support fat loss and overall well-being.

Undereating or Overeating:

• Both extremes can hinder your progress. Undereating slows down metabolism, while overeating leads to excess calorie intake. Find a balance by eating nutrient-dense foods in appropriate portions.

Lack of Protein in Diet:

• Protein is essential for muscle preservation and metabolism. Ensure your diet includes an adequate amount of lean protein sources such as poultry, fish, beans, and tofu to support fat loss. A good target to aim for is .7-1g per pound of your target goal weight. Example: If you want to be 150lbs aim for 120-150g of protein daily.  

Inefficient Hydration:

• Dehydration can be mistaken for hunger, leading to unnecessary calorie consumption. Stay adequately hydrated throughout the day to support metabolism and curb unnecessary snacking.

Sedentary Lifestyle:

• Sitting for extended periods slows down metabolism. Incorporate movement into your daily routine, such as taking short walks, using a standing desk, or doing quick workouts during breaks.

Medical Conditions:

• Certain medical conditions, like hypothyroidism or insulin resistance, can hinder weight loss. Consult with a healthcare professional to rule out any underlying issues and tailor your approach accordingly.

Ineffective Goal Setting:

• Unrealistic goals or a lack of specific targets can demotivate you. Set achievable, measurable goals and celebrate your progress along the way to stay motivated on your fat loss journey. 

Conclusion:
Identifying and addressing these roadblocks can pave the way for successful fat loss. Remember, patience and consistency are key. Consult with a qualified nutrition coach or personal trainer to personalize your approach and maximize your results. Your fitness journey is unique, and understanding these reasons can help you overcome obstacles and achieve your body fat loss goals.

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Fitness and nutrition are absolute staples to being your happiest, healthiest self. The problem is, some people take it too far. Coach Kayli and I have seen people lose a significant amount of weight and find themselves obsessing over their food, weight, fitness, clothes, etc. This really isn’t that uncommon. We usually see this when a person has struggled with emotional eating or binge eating. They lose body fat, but they never treated the root cause of the emotional eating. As with health, you have to treat the root cause or the issue doesn’t go away. Usually emotional eating is caused by unhealed trauma. When a person loses weight but doesn’t work on healing old trauma, they simply replace the old unhealthy coping mechanism with a new unhealthy coping mechanism. We see them go from binging food to not eating, obsessively weighing themselves, or overexercising. These habits can be just as dangerous for people as overeating.  The key to being successful is obtaining and maintaining a healthy relationship with food. Here are some signs that you may have an unhealthy relationship with food:

• Obsessively weighing
• You’re completely inflexible about food - Choosing to not eat if there isn’t a “healthy” option present
• You think about food all the time
• You prefer to eat in private
• Food guilt distracts you from conversations
• You feel the need to work off food you eat 
• Yesterday’s lunch makes you hate yourself
• You feel ashamed when you eat something you’re not supposed to eat
• You punish yourself for eating something that deviates from the rules
• You deny yourself food you really crave
• You worry about having food to eat in social settings
• You cut out entire food groups, like carbs or fat
• You eat foods even though they make you feel bad
• You’re always either on a diet or off a diet, no middle ground
• You’re embarrassed about the amount of food you ate
• You binge on food unconsciously

If you recognize any of these traits, it may be time for you to reach out to a mental health professional to help you work through any issues you may have with food. Disordered eating is a legitimate issue that you should address. You shouldn’t live your life chained by food or fitness. Food and fitness should be things you enjoy and tools to help you live healthy.

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Welcome to 2024!
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 As we dive into the new year, let's focus on what really matters for fat-loss. I'm not about quick fixes or fads. It's all about practical steps you can actually stick to. This is my 9th January working in fitness, and I'm often inspired and rejuvenated by the new year too. Many people bash "resolutions," making it feel vulnerable to admit having big health goals for the new year. But you aren't alone. There are plenty of others watching this who want to improve how they look, move, and feel.

The number one thing I hear from people at the beginning of each new year is their desire to lose weight, closely followed by wishes to eat "better" and "exercise more."
Let’s tackle two out of these three: losing weight and eating better. These are the two things (besides maybe better sleep) that will help you feel better.

So here is Tip #1 of the 10 no-nonsense strategies to help you lose fat more easily this year.

1. Go Slow, Be Patient: Losing 1 pound 50 times is more realistic than dropping 50 pounds at once. Patience is key. Weight loss really does take time, and it's rarely linear. Meaning there will almost always be periods on your weight-loss journey where your weight might not be going down (in fact, it might even be going up, yikes). But, as the saying goes, "knowing is half the battle". If you know that losing weight takes time, if you know that rates of 1-2 pounds/week tend to be more sustainable, and if you trust the process you will get there.
   
   1 pound/week is 52 pounds in a year.
   2 pound(s)/week is 104 pounds in a year.
   
   Don't freak out when you see your weight bump up *one* day.

 

1. Stay Hydrated: This is one of the ones that will help in the looking and feeling better department. Few things will have your hair, skin, and nails looking better than drinking more water. Additionally, water will no doubt keep you fuller and result in you eating fuller calories (the key to weight loss).
   
   Which is why, in a part of the year that's all about habit formation, I beg that you consider just drinking some more water.
   
   This is without a doubt the easiest of all the things I've put on this list today, and it will help you look, move, and feel better - while making fat-loss easier.
   
   I aim for around 75oz of water/day. You can push that as high as a gallon/day. But a good rule of thumb is around half your bodyweight (in pounds) in oz. of water.

 

1. Protein is Your Friend: Build your meals around PROTEIN.
   
   If you follow me on social media, or subscribe to my podcast, then you know how I feel about protein.
   
   Of the three macronutrients (protein, carbs, and fats) protein has the greatest impact on:
   
   - body composition
   - muscle mass
   - fat loss
   
   Protein keeps you full, fuels muscle growth, and promotes changes in body composition. To take advantage of the "power of protein" do this:
   
   - aim for 0.6-1.0 grams of protein per pound of bodyweight in grams of protein/day. If you are heavier, you can use your "goal weight" instead of your bodyweight.
   
   - spread that out across the day. I'm talking 4,5,6 protein "feedings"/day.
   
   - lots of protein rich snacks.

 

1. Fiber and Veggies: Every meal should have them. Think fruits, veggies, whole grains. A list of my favorite sources of fiber, fruit, greens, etc.
   
   - apples
   - berries
   - carrots
   - beans
   - whole wheat bread
   - rice
   - oats
   - spinach
   - green beans
   - peas
   
   Don't make this a bigger deal than it needs to be. Your mother was absolutely correct in her assertion that you need your veggies to grow up healthy and strong.

 

1. Rethink Snacking and Beware "Caloric Leak": Out with ultra-processed, hyper-palatable options. In with high-protein, high-fiber choices.
   
   Snack on more things like yogurt, cottage cheese, protein shakes, protein bars, carrots, apples, grapes, berries, cheese, etc.
   
   Snack way less on things like chips, cookies, candies, pastries.
   
   And CUT the liquid calories. This is a HUGE HUGE driver of what I call "caloric leak".
   
   Huge sources of caloric leak: condiments, creamers, anything you "graze", bite, lick, taste, or sip, coffees, lattes, alcohol, dips, aioli, etc.

 

1. Audit Your Kitchen: What's in your fridge and pantry matters more than you think.
   
   Load those two things up with things you regularly snack on and use for meals.
   
   As for the freezer, I'm a huge fan of keeping frozen proteins, fruits, and vegetables to quickly build meals and prepare ahead.
   
   What's in your fridge, pantry, and freezer, tends to end up in your belly. Well, except the bag salad you buy every week only to throw out after it expires.
   
   So take a few hours and overhaul what you have access to at home (to the best of your current abilities of course).

 

1. Move More: Less sitting, more stepping. It's about movement, not just calories burned. Nothing makes fat-loss harder than being categorically sedentary.
   
   Besides being a small, sedentary woman. Then it's really hard.
   
   The smaller your body mass, and the less you move, the harder fat-loss is.
   
   The larger your body mass, and the more you move, the easier fat-loss is.
   
   There's nothing magic about getting 10,000 steps/day. But that's all time not spent eating, spent moving, spent outside (often), and all that matters for fat-loss much more than the calories you actually burn moving.
   
   Aim for 10,000 steps/day.

 

1. Don't Underestimate Sleep: It's crucial for mood, willpower, and appetite control. Good sleep aids in fat-loss and muscle retention.
   
   It also helps you feel much better and recover from hard workouts.
   
   This is harder for people and families with kids, shift workers, and other populations, but if you can make the time for a little more sleep, fat-loss and eating better become much easier.
   
   One of the big reasons being that time spent sleeping isn't time spent eating.

 

1. Keep It Simple: Avoid crazy diets and extreme rules. If it's not sustainable for a month, it's not sustainable at all.
   
   All your fat-loss and food behavior change efforts need to have staying power to work. Because changing your body is a slow process. So a diet you can only do for 2-3 weeks isn't going to cut it unless you only want to lose 8-10 pounds. And even then... kinda sketchy.

 

1. Consider Cutting Alcohol: It's often a primary culprit in weight gain. Plus, it disrupts sleep and recovery. So if you can cut it, and try a "dry January" I would do it.
   
   Nothing is going to change the way you "feel" more quickly than giving up the booze for a bit if you like to indulge.
   
   You might try the same with something else you enjoy that isn't serving your health, maybe it's coffee in the morning, smoking, toxic behavior, who knows. It's the new year, which means it's a great time to take inventory of what isn't serving you, and leave it behind (if you can) in the new year.

That's what I have for you today. But I'll keep dropping by with little blurbs as the year goes on. I want to help make 2024 your fittest year yet.

Stay strong, Coach Kayli!

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Here's what everyone gets wrong about losing fat quickly...

You might have two pre-conceived notions when you hear words like "rapid fat loss."

1. You think of fad diets portrayed by the media, instantly turned off by the idea.
2. You think of credible coaches, influencers, nutritionists, etc., who constantly preach how slow and steady wins the weight loss race. So, you're skeptical.

For the first notion, I get it. The media sucks in almost all ways.
For the second notion, I think that's generally sound advice ⏤ it's advice I give all the time.
But that doesn't mean there's not a right way to lose fat, fast.

If you do it correctly, it can be an excellent way to kickstart your fat loss and ramp up motivation from quick results.
I've seen it work time and time again with my 1:1 fat loss clients, along with the other 50+ people who've gone through the Fat Loss Accelerator Phase of my program in the past.

The key, however, is to avoid these critical mistakes.
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7 Rapid Fat Loss Mistakes (& How To Avoid Them)
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Mistake #1: You don't do an honest self-audit.

• Do you have an ongoing negative relationship with food and/or your body?
• Do you currently or in the past have a history of disordered eating or a diagnosed eating disorder?
• Have you been aggressively dieting and doing lots of cardio for several months without any progress, but see rapid fat loss as the "solution" to push you further?
• Are you constantly obsessed over your body and food intake on a daily basis?

If the answer is yes to any of those, then rapid fat loss is not for you. Period. No exceptions.
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Mistake #2: You mindlessly cut too many calories too quickly.
How many calories you take away and where those calories come from are what separates successful rapid fat loss from straight-up "crash-dieting." When your approach is to simply eat way less and move a lot more, it's a recipe to ramp up cravings, lose muscle and strength, and slow your metabolism too quickly. You need a "smart" calorie deficit and just enough of the right cardio to lose pure body fat, fast, without "crashing" your metabolic rate.
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Mistake #3: Focusing on losing weight, instead of fat.
Traditional diets focus on total weight loss with no regard to the composition of those pounds lost. Losing 5 lbs sounds great! But what if it was 2 lbs of fat and 3 lbs of muscle? And what if you could improve that ratio to 4.5 lbs of pure fat and only 0.5 lb of muscle? That should be the goal, assuming you want to actually LOOK noticeably leaner, more muscular, and defined. (Not just see an arbitrary number on the scale go down.) How you do that is by avoiding these next two mistakes.
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Mistake #4: Not eating enough protein.
This piggy-backs off the last two points. Eating a higher-protein diet, especially when in a large calorie deficit, is crucial for retaining muscle mass AND keeping those cravings away. You probably know protein builds muscle, but lesser known is that protein is the most satiating macronutrient (more than carbs and fats). So it's great for staying fuller, longer. Aka, you don't feel like you're starving every day, and you can stick to your diet much easier.
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Mistake #5: Not having a smart strength training plan to work synergistically with rapid fat loss.
To avoid having the "skinny-fat" and "deflated" look from losing weight quickly, you have to take your workouts seriously. A smart program for rapid fat loss is designed to 1) retain/build as much muscle and strength as possible and 2) maximize recovery and minimize fatigue. You want to use your diet to lose fat and your strength workouts to retain muscle, which is exactly how I designed the Accelerator Diet Phase and Accelerator Workouts.
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Mistake #6: Not having education, support, and professional guidance to guide you to the finish line.
Rapid fat loss is not for the weak-hearted, nor something to take lightly. It's even harder to go at it alone. The best approach is to use rapid fat loss to "jumpstart" your long-term weight loss journey and NOT as a sustainable, long-term approach. Use it to build healthier habits and learn new skills to use once the rapid fat loss period is over. Ideally, with a coach or expert guiding you every step of the way. Which brings me to the last, and possibly most important point.
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Mistake #7: Not having a plan to transition out of the rapid fat loss period without rebounding.
Rapid fat loss is pointless if you just end up gaining all the weight back. Which, if done incorrectly, you're prone to gain back even more than traditional diets. This isn't to scare you, because it's not irreversible and you won't "damage" your metabolism, but it's the truth. A slower, calculated transition is key. (Again, hopefully with someone who knows their stuff.)
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As you could've guessed, this is the part where I pitch my Phoenix Rising Method as the solution ⏤ and, you're right. I created the Rise Method which includes the (Fat Loss Accelerator) Phase with every one of these mistakes in mind so you can safely lose lots of fat, fast.
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If you've decided you want to learn more,  you can apply here for a free discovery call.

- Coach Kayli

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. . . Motivation Is NOT one of them. I know that may come as a huge shock to you. Motivation ebbs and flows and relying on it will lead to failure.

Now, let’s get right to the top qualities:

1. Open Mindset – Having an open mindset and the will to learn and try new things is a must. If you keep repeating that same ol' diet and training routine, yet never see lasting results, why do you keep going back to it??

2. Consistency – Consistency trumps perfection any day of the week! I can’t preach this enough to my clients. Strive to build great habits and make small changes you can stick with. Don’t try to eat perfect, I promise you,  no one can keep that up. This used to be me. I wanted every little thing to be absolutely perfect and some days were, but when one thing went wrong my whole plan would come crumbling down around me.

3. Pain – Now, let me explain. Everyone who reaches out to me for help is dealing with some form of pain. Some physically but others are struggling with pain, both mentally & emotionally as well, from all the years of trying to change their bodies and failing.

When they come to me they have finally realized the pain of staying the same is worse than the pain of change.

Is your pain great enough to make some sacrifices?

Are you ready to change? 

If so, apply for a free, no pressure coaching call and we can evaluate your goals and see if my methods are a fit for you.

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