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 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?
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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.
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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.

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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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