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Summer is almost here—and if you’re like most women I coach, you’re probably feeling a little pressure to "get it together" before the season hits full swing. Maybe you’ve tried to start over more times than you can count. You’ve done the crazy cardio routines, skipped meals, cut carbs, and downloaded another free challenge hoping this time it will stick.
But let me tell you something powerful:

It’s not too late. You don’t need to be perfect. And you definitely don’t need to punish your body to feel confident this summer.
The next 90 days can look and feel completely different—not because you finally found the "magic fix," but because you focused on what actually works.
Let’s break it down.

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Why Most Fat Loss Plans Don’t Work (And What to Do Instead)

The biggest mistake I see women make this time of year?
They go all in.

• 5-6 workouts a week
• Barely eating
• Hoping for the scale to drop fast
  
  And then life happens. A busy week. A skipped workout. A weekend of pizza and wine. Suddenly, you're "off track" and it all feels like a failure.

Here’s the truth: The all-or-nothing mindset is what’s keeping you stuck.
What works? Building a sustainable system of habits you can actually stick with—even on a busy Tuesday or a low-energy weekend.


5 Things You Can Start Doing Today

These are simple. They’re doable. And most importantly, they work.
1. Pick Your BAMs (Bare Ass Minimums)
These are the 4 daily non-negotiables I teach in my Phoenix Rising program:

• 8,000 steps per day
• Protein goal (aim for 25-30g per meal)
• Hydration + morning routine (start your day with electrolytes and 30 mins without your phone)
• 2-3 strength sessions per week
  
  

When you hit these, you're moving the needle—even if the scale doesn't budge overnight.

2. Choose 3 Autopilot Breakfasts + 3 Autopilot Lunches
Don’t play macro Tetris every night. Instead, create a simple meal rotation that hits your protein and fiber goals without making you think too hard.
Not sure how? I’ve got a free plug-and-play guide you can download right [here].

3. Lift Something Heavy Twice a Week
Cardio won’t shape your body—strength training will. You don’t need hours in the gym. Just commit to moving your body with resistance a couple times a week. Your metabolism and your future self will thank you.

4. Focus on MORE, Not Less
Instead of obsessing over what to cut, focus on what to add:

• More protein
• More movement
• More whole foods
• More water
• More rest
• More self-respect

That shift alone can change your whole mindset.

5. Track Your Wins (Not Just Your Weight)
You are not a number on a scale. Track your strength. Your energy. Your consistency. Your confidence. Because those are the things that stick when the scale fluctuates.


If You Start Now, You’ll Be So Glad You Did
Imagine where you could be 90 days from now if you stopped overcomplicating the process and just focused on the right things.
You could:

• Feel proud of your habits
• Get stronger and more energized
• Enjoy summer without the crash diet stress
• Build real momentum that lasts way beyond bikini season

And you don’t have to do it alone.



Something New Is Coming...

I’m getting ready to launch my brand-new Phoenix Rising Group Coaching Community before the end of this month—and it’s built just for women like you:

• Women who’ve tried it all.
• Women who are tired of starting over.
• Women who want guidance, accountability, and a no-BS system that actually works.
  
  

Inside, you’ll get everything from expert video lessons, weekly live coaching with me, 90-day challenges with cash prizes, and access to my training app with built-in habit tracking.

More details are coming soon—but if your gut says this could be the thing that finally sticks, stay close.

This summer? We rise. ✨


Ready to simplify your next 90 days? Start with your BAMs today, and watch what happens.
You in?

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By: Coach Kayli

In this blog I'm gonna breakdown the basics of losing fat and gaining muscle at the same time, aka "body recomposition."

Today, I'll teach you what it is, how it's possible, and who it works best for.

I wanna keep this jam packed with high value and minimal fluff, so let's jump right into it.

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To cut or to bulk... why not both?

Fitness experts call body recomp the "holy grail" of getting in-shape because it's the goal everyone is chasing.

Even after reading this, you're probably thinking, "this is what I thought I've always been doing?"

And you likely have, to an extent, but not nearly as optimized as you could.

Which, unfortunately, is probably causing you to "spin your wheels" with progress.

This may sound harsh, but if you look roughly the same or worse as you did ~3-6 months ago, you're spinning your wheels.

It's OK, though! Everyone goes through this period and has to learn the hard way.

You need to be more intentional with your goals, and that's what I'm here for.

If you're more serious/experienced, you are likely either cutting (prioritizing fat loss) or bulking (prioritizing muscle gain), and alternating cycles between each. E.g., cutting for summer, then bulking during winter.

This strategy works, but is outdated for "normal folks" and more suitable for more advanced trainees, like elite level bodybuilders or athletes.

They workout almost daily, and have entire years mapped out with their diet and exercise, periodized down to the week. For them, this is necessary, and they wouldn't respond well to trying to do both at the same time.

If this is you, hey, keep at it!

If not, you're likely in one of two camps:

1. Consciously bulking or cutting
2. Thinking you're doing both at the same time, but actually "spinning your wheels"

Both are leaving SO much progress on the table, working harder than necessary for worse results.

Again, don't get down ⏤ I've been there and most other people are in the same boat without realizing.

The good news is that you're now aware of it.

The better news is that you can disrupt old patterns and unlock tons of unrealized gains.

Here's why that's possible if you do it correctly...

Your 2 body composition "bank accounts": muscle tissue and fat tissue

Many people incorrectly assume that "fat can be turned into muscle" or vice versa.

That's not how it works.

Muscle tissue and fat tissue are two separate systems.

So imagine each as a separate bank account. (H/t Jeff Nippard for this.)

We can withdraw money from the fat bank account by using a "smart" calorie deficit, i.e., not too big or too small of a deficit.

While simultaneously depositing money into the muscle building account through intelligent strength training and eating enough protein at the right times.

You can guarantee this outcome more by optimizing things like nutrient timing around workouts, stress management, supplements, and sleep.

To be clear, this is more difficult.

It requires a precise approach built for you and your body, plus weekly consistency and ongoing adjustments.

But it is possible, and the payoff is huge.
(See what I did there?)

Oh, and if you want to review the science to back this up and double check me, see HERE, HERE, and HERE.

Is the body recomposition approach right for you?

There are about four different types of people who will benefit the most from this approach.

1. New lifters (<1 year): most primed you'll ever be for muscle growth and fat loss.
2. Overweight/Obese lifters: lots of body fat in reserves, so you can use excess fat stores to fuel muscle growth
3. Detrained lifters: who have stopped training for 3+ months; can rebound and regain muscle twice as fast
4. "Sub-optimized" lifters: might've been lifting for years, but working out and eating "incorrectly"

And if you overlap between two or more of those, that means you're an excellent candidate for this.

Two additional types of people who I've successfully coached using these methods are people who would identify as "skinny fat" or people who have hit a plateau and can't seem to bust past it no matter what they try.

If any of these feel like you, body recomp is definitely worth trying out.

Ok, I'm going to cut it here.

Now you know what body recomposition is, how it's possible, and who it's for.

Join us Here in our private FB community to catch the key components of a successful recomp.

You won't want to miss it. Talk to you then.
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-Kayli
P.S. Any questions? Just comment below.
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Embarking on a journey to lose body fat isn't just about following a strict diet or hitting the gym relentlessly. It's also about cultivating the right mindset. In fact, your mindset can be the determining factor between success and failure in achieving your fat loss goals. In this post, we'll delve into the crucial mindset shifts that are essential for shedding those extra pounds and achieving a healthier, happier you.
Understanding Your Relationship with Food: One of the fundamental mindset shifts necessary for losing body fat is changing your relationship with food. Instead of viewing food as a source of comfort or reward, start seeing it as fuel for your body. Focus on nourishing your body with wholesome, nutrient-dense foods that support your health and fitness goals. Incorporating keywords such as "healthy eating habits," "nutrient-dense foods," and "balanced nutrition" naturally into the content enhances relevance.
Embracing Consistency Over Perfection: Many individuals fall into the trap of striving for perfection when it comes to their diet and exercise routine. However, perfection is not sustainable. Instead, shift your focus towards consistency. Consistently making healthier choices and sticking to your workout plan, even on days when motivation is low, is key to long-term success. Keywords like "consistency in fitness," "sustainable habits," and "long-term progress" reinforce the importance of this mindset shift.
Cultivating Self-Compassion: It's easy to be overly critical of ourselves, especially when it comes to our bodies. However, practicing self-compassion is essential for maintaining a positive mindset on your fat loss journey. Be kind to yourself, celebrate your progress, and learn from setbacks without being too harsh. This mindset shift encourages a healthier relationship with yourself, which is crucial for overall well-being. Keywords like "self-compassion," "positive self-talk," and "self-acceptance" are seamlessly integrated to enhance relevance.
Focusing on Non-Scale Victories: While the number on the scale can be a useful tool for tracking progress, it shouldn't be the sole focus of your fat loss journey. Instead, shift your focus towards non-scale victories such as increased energy levels, improved mood, better sleep, and enhanced confidence. These victories are equally, if not more, important indicators of your overall health and progress. Incorporating keywords like "non-scale achievements," "health improvements," and "well-being goals" emphasizes the significance of this mindset shift.
Setting Realistic Goals: Setting unrealistic goals can set you up for disappointment and frustration. Instead, focus on setting realistic, achievable goals that align with your lifestyle and capabilities. Break your larger fat loss goal into smaller, manageable milestones, and celebrate each achievement along the way. This approach fosters a sense of accomplishment and keeps you motivated to continue progressing. Keywords like "realistic goal setting," "achievable milestones," and "progress tracking" support the relevance of this mindset shift.
Achieving fat loss goes beyond just following a diet and exercise plan—it requires a mindset shift. By changing your perspective on food, embracing consistency and self-compassion, focusing on non-scale victories, and setting realistic goals, you can set yourself up for success on your fat loss journey. Remember, it's not just about transforming your body; it's about transforming your mindset for a healthier, happier life. 

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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