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And what we’re doing instead at RISE at The Greenway. Let’s be honest: when you think of a group fitness class, your brain probably flashes to something like this…

🚨 Screaming instructor
💦 Sweat flying
🔥 Burpees, sprints, jump squats
😵‍💫 And a group of people silently wondering how long until it’s over

I know the drill.
I used to teach classes like that when I first started my career as a personal trainer. It’s what I thought I had to do. Push people to their limit. Burn as many calories as possible. Keep the energy high. No pain, no gain, right?

But here's the truth I can’t ignore anymore:
Those classes didn’t make people better.
They made them burned out, injured, and more discouraged than ever.

Here’s what I saw firsthand:

• Women pushing themselves way too hard — not because it served them, but because they thought they had to “earn” their results.
• Chronic soreness, low back pain, and nagging injuries from poor programming or rushed movement patterns.
• No progression. No real strength-building. Just chasing exhaustion.
• And the worst part? Most of them quit because it was unsustainable.
  
  

So I stopped running classes like that.
And now, I’m doing it differently.



Introducing: RISE at The Greenway

This is not your typical group workout.
It’s strength + mobility-based training for real life — not punishment for living it.



​We focus on:
✔️ Movement that supports your body, not wrecks it
✔️ Building strength through proper form, control, and intention
✔️ Mobility work that improves your posture, joints, and daily function
✔️ An empowering, judgment-free environment
✔️ No bootcamp chaos. No burpees. No shame.
Just smart training that helps you move, feel, and live better.


Who it’s for:

• You’ve felt beat up or discouraged after group fitness classes
• You want to feel strong, not sore for 3 days
• You’re over the “go hard or go home” mentality
• You’re 35+ and ready to take care of your body long-term
• You want a coach who gets it — and a community that supports it
  
  

Here’s what to expect:
​
 🗓 Every Saturday at 10:00 AM (weather permitting)
 📍 The Greenway — Downtown Pittsburg
 ⏱ 45-minute classes focused on functional strength + mobility
 💵 $10 per class (pay via Venmo or cash on-site)
 🎯 All levels welcome – beginner-friendly and easily modifiable

No pressure. No perfection. Just progress.


Why This Matters

The fitness world has spent years glorifying sweat, soreness, and extremes.
But the people I work with — especially women in their 30s, 40s, 50s and beyond — don’t need more extremes. They need sustainability. They need strength. And they need to feel like they belong.
That’s what we’re building at RISE.

If you’ve been looking for a different kind of fitness experience…
If you’ve been burned out by bootcamps…
If you want to feel capable and confident in your body again --

I hope you’ll come join us. Spots are limited!

👉 Click here to [reserve your spot]
(or scan the QR code on our flyers around town!)

Let’s rise together.
— Kayli

​

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.

​
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?

​

Losing weight in your 40s feels different than it did in your 20s and 30s—because it is! Many women notice that the strategies they once relied on (eating less, doing more cardio, skipping meals) no longer work. In fact, they often backfire, leading to stalled progress, low energy, and frustration.

The good news? Weight loss in your 40s is absolutely possible—you just need the right approach that supports your metabolism rather than wrecking it. Here’s how you can lose fat, build strength, and feel amazing without extreme dieting.
Why Losing Weight Feels Harder After 40Many women believe that weight gain in their 40s is just an unavoidable part of aging, but that’s not entirely true.

​The real reasons fat loss feels harder include:

✅ Hormonal Changes: Estrogen and progesterone start to fluctuate, affecting how your body stores fat—often leading to more accumulation around the midsection.
✅ Muscle Loss: If you aren’t actively working to maintain or build muscle, your body naturally loses it over time, slowing your metabolism.
✅ Higher Stress Levels: Busy careers, family responsibilities, and less time for self-care lead to higher cortisol levels, which can contribute to fat storage.
✅ Slower Recovery: Your body doesn’t bounce back as quickly, making excessive exercise and undereating even more harmful.

So what’s the solution? Instead of chasing quick fixes, you need a sustainable, metabolism-friendly approach.

5 Steps to Losing Weight Without Damaging Your Metabolism

1. Prioritize Protein for Fat Loss and Muscle Retention. Protein is non-negotiable if you want to lose fat without losing muscle. It helps keep you full, supports muscle maintenance, and even has a thermic effect—meaning your body burns more calories digesting it.

💡 Goal: Aim for 0.7-1g of protein per pound of body weight daily.
🔹 Simple ways to hit your protein target:

• Start every meal with a protein source (chicken, fish, lean beef, eggs, Greek yogurt, cottage cheese).
• Keep high-protein snacks on hand (protein shakes, boiled eggs, turkey roll-ups, jerky).
• Don’t fear protein powders—they’re a convenient way to boost intake!

2. Strength Train to Keep Your Metabolism High

If you’re relying solely on cardio to lose weight, you’re missing a key piece of the puzzle. Strength training helps you build and preserve muscle, which keeps your metabolism fast and prevents that dreaded “skinny fat” look.

💡 Goal: Train 3-4x per week, focusing on compound movements like squats, deadlifts, hip thrusts, bench presses, and pull-ups.

🔹 Strength training benefits:

• Increases metabolism, so you burn more calories even at rest.
• Improves bone density and joint health.
• Helps reshape your body so you look lean rather than just “smaller.”
• 
  

3. Stop Starving Yourself—Eat ENOUGH for Fat Loss

One of the biggest mistakes women make in their 40s is eating too little.

Severely cutting calories might lead to weight loss at first, but it also causes muscle loss, slows your metabolism, and increases cravings, making long-term fat loss nearly impossible.

💡 Solution: Instead of eating as little as possible, focus on eating enough to fuel your workouts and recovery. A reasonable calorie deficit (200-500 calories below maintenance) is plenty to see steady fat loss.
🔹 How to know if you’re eating too little:

• You feel constantly fatigued and irritable.
• You’ve hit a weight loss plateau despite eating less.
• You experience intense cravings or binge episodes.
• 
  

4. Balance Your Cardio—Don’t Overdo It

Cardio is great for heart health, but excessive cardio can increase stress hormones, break down muscle, and slow your metabolism.

💡 Goal: Instead of spending hours on the treadmill, aim for 2-3 days of cardio per week and make it intentional—think brisk walks, incline treadmill work, or short HIIT sessions.

🔹 Best cardio options for fat loss:

• Daily walks (at least 8,000 steps per day)
• 20-30 minutes of incline walking or cycling
• 1-2 short HIIT sessions per week (optional)
• 
  

5. Manage Stress & Prioritize SleepCortisol (your stress hormone) plays a huge role in fat loss, especially around the midsection. High stress combined with poor sleep can increase cravings, slow metabolism, and make weight loss feel impossible.

💡 Solution: Create habits that reduce stress and improve recovery.
🔹 Simple stress-reducing habits:

• Get 7-9 hours of quality sleep per night.
• Set boundaries with work and personal responsibilities.
• Take 5-10 minutes a day for deep breathing, meditation, or journaling.
• Prioritize hobbies and time outdoors to relax your nervous system.
• 
  

The Bottom Line: You CAN Lose Fat at 40+ Without Wrecking Your Metabolism

If your goal is to lose weight in your 40s and beyond, the old ways of dieting and endless cardio won’t cut it. Instead, focus on building muscle, eating enough protein, and managing stress.

By following these steps, you won’t just lose weight—you’ll feel stronger, have more energy, and create a body that looks and feels incredible for years to come.

🚀 Ready to lose fat and get strong without the diet rollercoaster? Stay tuned—I have something coming soon that will help you get there! 💪🔥


​

 As the holiday season approaches, it’s easy to put yourself on the back burner. Between gift shopping, cooking, decorating, and family obligations, many women feel stretched thin. But what if prioritizing yourself during the holidays could do more than just benefit you? What if it could create a ripple effect of positivity that spreads to your family, friends, and community?
​
Taking care of yourself isn’t selfish—it’s the key to showing up as your best self for the people you care about. And when you prioritize your health and happiness, others often follow suit. Let’s dive into how self-care during the holidays can inspire those around you and create lasting change.

1. You Set an Example for Healthy Habits - When you make intentional choices—like preparing balanced meals, staying active, or managing stress—you set a powerful example for those around you. For instance, your kids may notice that you’re opting for a protein-packed breakfast instead of skipping meals, which teaches them the importance of fueling their bodies. Or your partner might join you for a post-dinner walk instead of lounging on the couch.
Actionable Tip: Show your family that balance is achievable. Enjoy holiday treats but also emphasize the importance of nourishing foods. Invite them to join you in fun, active traditions like a family hike or a game of backyard football.

2. You Inspire Confidence and Self-Worth - Many women struggle with self-doubt, especially during the holidays when body image pressures can heighten. When you show confidence in your decisions—like not feeling guilty about indulging or skipping a workout without shame—it sends a powerful message to others. By modeling self-compassion, you give others permission to treat themselves with kindness.
Actionable Tip: Speak openly about your journey. Share how you balance your goals with enjoying the season, and encourage others to focus on progress, not perfection.

3. You Improve the Energy of the Household - Stress and overwhelm can easily spread to those around you. However, when you take time for self-care—whether through a 10-minute meditation, an early morning workout, or simply stepping outside for fresh air—you come back recharged and more patient. This calm energy can influence your household, helping everyone feel more at ease.
Actionable Tip: Set boundaries with your time. Explain to your family why prioritizing your well-being benefits everyone, and involve them in the process. For example, you can designate a “quiet hour” where everyone takes time to recharge.

4. You Foster a Culture of Gratitude - When you practice gratitude for your body, your health, and your progress, others are likely to mirror that mindset. Gratitude is contagious—it encourages those around you to focus on what they have, rather than what they lack.
Actionable Tip: Start a family gratitude ritual during the holidays. Each evening, share one thing you’re grateful for. This practice can shift everyone’s focus to positivity.

5. You Show Others That Change Is Possible - Your actions can inspire friends or family members who may feel stuck in their own health journey. Whether they see you handling holiday stress with grace, sticking to your workout routine, or enjoying holiday meals without guilt, you demonstrate that achieving balance is not only possible—it’s rewarding.
Actionable Tip: Share your wins (big or small) with your support network. Whether it’s on social media or in a conversation with a friend, your story could be the spark they need to make their own changes.

6. You Build Stronger Connections - When you’re feeling your best, you’re more present in your relationships. Instead of worrying about food choices or skipping a workout, you can focus on creating memories with loved ones. This positive energy strengthens bonds and creates a ripple of joy.
Actionable Tip: Plan activities that combine connection with movement, like a family walk to look at Christmas lights or a holiday-themed fitness challenge with friends.

Final Thoughts - The holidays can be a time of stress, but they’re also an opportunity to plant seeds of positive change. By prioritizing yourself—your health, your happiness, and your goals—you create a ripple effect that can transform not just your life, but the lives of those around you.


If you’re ready to start creating your own ripple effect, I’m here to help. My Rise Method program is designed to help busy women like you balance their health and their lives without extreme dieting or sacrificing the joys of the season. Let’s build a healthier, happier you—starting today.

👉 Click here to learn more and schedule your free coaching call.

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.
​
Thanks,
Kayli

Building lean muscle mass is a common goal for many fitness enthusiasts. Understanding the science behind muscle growth, along with effective nutrition and training strategies, can help you achieve your goals efficiently. In this blog post, we'll explore the key components of muscle growth and provide practical tips for optimizing your nutrition and workout regimen.
Understanding Muscle GrowthMuscle growth, or hypertrophy, occurs when muscle fibers sustain damage through resistance training and subsequently repair themselves, becoming stronger and larger. This process is influenced by several factors, including the type of exercise, intensity, and nutrition.
The Role of Protein in Muscle GrowthProtein is essential for muscle repair and growth. Consuming adequate protein provides the amino acids necessary to rebuild muscle fibers. Aim for a daily protein intake of 1.6 to 2.2 grams per kilogram of body weight, depending on your activity level and goals .
Key Sources of Protein:

• Lean meats (chicken, turkey, beef)
• Fish and seafood
• Eggs
• Dairy products (milk, yogurt, cheese)
• Plant-based proteins (beans, lentils, tofu, quinoa)

The Importance of Carbohydrates and FatsWhile protein is crucial, carbohydrates and fats also play vital roles in muscle building. Carbohydrates replenish glycogen stores, providing energy for workouts. Healthy fats support hormone production and overall health.
Recommended Carbohydrate Sources:

• Whole grains (oats, brown rice, quinoa)
• Fruits (berries, apples, bananas)
• Vegetables (leafy greens, sweet potatoes)

Healthy Fat Sources:

• Avocados
• Nuts and seeds
• Olive oil
• Fatty fish (salmon, mackerel)

Effective Training StrategiesResistance training is the cornerstone of building lean muscle mass. Incorporate a variety of exercises targeting different muscle groups to ensure balanced development. Here are some effective training strategies:
1. Progressive Overload: Gradually increase the weight, intensity, or volume of your workouts to continually challenge your muscles and promote growth .
2. Compound Exercises: Focus on compound movements like squats, deadlifts, bench presses, and pull-ups. These exercises work multiple muscle groups simultaneously, leading to greater overall muscle development.
3. Proper Recovery: Allow adequate rest between workouts to enable muscle repair and growth. Aim for 48 hours of rest for each muscle group before targeting it again.
4. Consistency: Stay consistent with your training and nutrition plan. Consistency is key to seeing long-term results.
The Role of SupplementsWhile whole foods should be your primary source of nutrients, supplements can help fill gaps in your diet. Common supplements for muscle growth include:

• Whey Protein: Convenient and high-quality protein source.
• Creatine: Enhances strength and power, supporting muscle growth .
• Branched-Chain Amino Acids (BCAAs): May reduce muscle soreness and enhance recovery.

Hydration and SleepHydration and sleep are often overlooked but are critical for muscle growth. Water aids in nutrient transport and muscle function, while quality sleep supports recovery and hormone regulation.
Tips for Optimal Hydration and Sleep:

• Drink at least 8-10 cups of water daily.
• Aim for 7-9 hours of sleep per night.
• Establish a regular sleep routine.

ConclusionBuilding lean muscle mass requires a balanced approach to nutrition, effective training strategies, proper supplementation, and adequate recovery. By understanding the science behind muscle growth and implementing these strategies, you can optimize your results and achieve your fitness goals.
For personalized advice, consider consulting with a certified nutrition and fitness professional.

References:

1. "Protein Intake for Optimal Muscle Maintenance." Journal of Sports Science & Medicine.
2. "Principles of Progressive Overload in Resistance Training." Strength and Conditioning Journal.
3. "Effects of Creatine Supplementation on Performance and Training Adaptations." Molecular and Cellular Biochemistry.

For more information on muscle growth and nutrition, check out these resources: National Institute of Health - Protein and Muscle Building, American Council on Exercise - Strength Training.

Feel free to share your experiences and tips in the comments below. Happy training!

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.

↓

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.
​
-Kayli
P.S. Any questions? Just comment below.
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