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Let’s start with a truth that might sting a little:
The women whose physiques you admire the most?
The ones with the toned arms, defined shoulders, tight waist, and strong legs?
They’re not getting that way from juice cleanses, random bootcamp classes, or sweating through their third cardio session of the week.
They’re strength training. Consistently. Progressively. Intentionally.
In other words… they’re training more like bodybuilders.
Before you panic — no, this does not mean you’re going to accidentally wake up looking like the Hulk.
(If building muscle were that easy, Planet Fitness would be out of dumbbells.)
But it does mean this style of training is the most reliable way to actually change how your body looks — especially in midlife.
Let’s talk about why.

First: Cardio and Random Workouts Don’t Shape Your BodyCardio burns calories. That’s it.
It doesn’t build meaningful muscle. It doesn’t create shape. And it doesn’t give your body that “toned” look most women are after.
That “toned” look?
Is muscle.
A study published in the Journal of Applied Physiology found that resistance training significantly increases lean muscle mass and improves body composition, while cardio alone has minimal impact on muscle development (Phillips, 2014).
Which explains why so many women say:
“I’ve been working out for years, but my body hasn’t changed.”
Because sweating is not the same thing as shaping.
Muscle is the thing that shapes.

Muscle Is What Creates the Look Most Women WantLet’s break this down simply.
Muscle:

• Creates curves
  
• Tightens your arms
  
• Lifts your glutes
  
• Defines your legs
  
• Improves posture
  
• Makes your waist look smaller
  

Fat loss alone doesn’t create that look.
This is why women who only diet often end up looking like a smaller version of the same shape — not a more defined one.
Research shows that resistance training improves body composition by reducing fat mass and increasing lean mass simultaneously, even without drastic calorie restriction (Westcott, Current Sports Medicine Reports, 2012).
Translation: lifting weights changes the structure of your body.
Not just the size.

Bodybuilding-Style Training Is Structured (And Structure Is Everything)Most workout classes and random programs lack one critical component:
Progressive overload.
That’s the gradual increase of resistance over time — and it’s the primary driver of muscle growth.
Bodybuilding-style training focuses on:

• Specific muscle groups
  
• Repeating movements consistently
  
• Increasing weights over time
  
• Tracking progress
  

This is how the body adapts.
A review in Sports Medicine confirmed that progressive resistance training is essential for increasing muscle mass, strength, and physical appearance improvements (Schoenfeld et al., 2017).
Random workouts feel productive.
Structured workouts are productive.
Big difference.

This Matters Even More in Perimenopause and MidlifeStarting in your 30s and accelerating in your 40s, women lose 3–8% of muscle mass per decade if they don’t strength train (Volpi et al., American Journal of Clinical Nutrition, 2004).
Less muscle means:

• Slower metabolism
  
• Less strength
  
• Softer appearance
  
• More fat gain over time
  

This is why cardio and dieting alone often backfire in midlife.
They don’t address the root problem.
Muscle loss.
Strength training does.

Bodybuilding-Style Training Improves Metabolism, TooMuscle is metabolically active tissue. It burns calories even when you’re not exercising.
Research shows that resistance training increases resting metabolic rate, helping support long-term fat loss and weight maintenance (Hunter et al., Journal of Applied Physiology, 2000).
Which means the goal isn’t just to burn calories.
It’s to build a body that burns more calories naturally.
Work smarter, not just sweatier.

Let’s Also Address the Fear: “I Don’t Want to Get Bulky”This is probably the biggest myth in women’s fitness.
Women have significantly lower testosterone levels than men, which limits the rate of muscle growth (Miller et al., Endocrine Reviews, 1991).
Getting “bulky” requires:

• Years of specific training
  
• Very high calorie intake
  
• Intentional effort
  

It does not happen by accident.
What happens instead?
You look tighter. Stronger. More defined.
Basically, like yourself — but upgraded.

The Real Reason Most Women Never See These ResultsIt’s not lack of effort.
It’s lack of direction.
Most women:

• Jump between programs
  
• Follow random workouts
  
• Don’t track progress
  
• Don’t lift heavy enough
  
• Quit before results happen
  

Consistency requires a plan.
Not motivation.
This is exactly why structured programs — like the Ascend app — exist.
Members follow progressive strength programs designed to build muscle, improve metabolism, and create visible changes over time — without guessing what to do next.
And for women who want more individualized guidance, coaching provides accountability, progression, and support every step of the way.
Because results don’t come from doing more.
They come from doing the right things consistently.

Final ThoughtsIf your goal is to:

• Look more toned
  
• Feel stronger
  
• Improve your metabolism
  
• Actually see changes in the mirror
  

Then the answer isn’t more cardio.
It’s more muscle.
Bodybuilding-style strength training isn’t just for competitors.
It’s for women who are done wasting time and ready to finally look the way they’ve been working toward.
If you’re ready to stop guessing and start training with purpose, you can:
• Apply for Coaching for a fully personalized plan
• Or join the Ascend app and get a full year of progressive strength programs designed specifically for real women
Because you deserve results that actually match your effort.
SourcesPhillips SM. Journal of Applied Physiology, 2014
Westcott WL. Current Sports Medicine Reports, 2012
Schoenfeld BJ et al. Sports Medicine, 2017
Volpi E et al. American Journal of Clinical Nutrition, 2004
Hunter GR et al. Journal of Applied Physiology, 2000
Miller AEJ et al. Endocrine Reviews, 1991

​When Vernon first came to me, he had a clear goal:
He was heading on a family cruise and wanted to drop from 200 lbs to 180 lbs before setting sail.
But like many clients, his motivation went deeper than a number on the scale.

Vernon had witnessed his father’s decline in health and knew he didn’t want to follow the same path. He wanted to take action now — not later — so he could stay strong, capable, and healthy for years to come.
The Goal: Fat Loss Without Extremes

This was a 90-day fat loss phase, not a crash diet.

No cutting out entire food groups.
No excessive cardio.
No “all or nothing” approach.

Instead, Vernon committed to:

• Tracking his food consistently
• Hitting his daily protein targets
• Lifting 4 days per week
• Meeting realistic daily movement goals

Nothing fancy. Nothing extreme.
Just consistency and it paid off.

Progress That Continued Even Through the Holidays

One of the most impressive parts of Vernon’s journey?
The scale continued to trend down week after week — even through the holidays.

That’s what happens when habits are sustainable.
No guilt.
No panic.
No “starting over on Monday.”
Just staying the course and trusting the process.

Training Around Injuries (Without Slowing Progress)

Because of Vernon’s background in law enforcement, he came to me with several previous injuries. That meant training had to be smart, not aggressive.

We worked together mostly online, meeting once per week in person for:

• Form checks
• Technique adjustments
• Exercise modifications tailored to his body

Every movement was chosen carefully to:

• Support fat loss
• Build strength
• Avoid aggravating old injuries

Progress doesn’t mean pushing harder — it means training appropriately.

The Power of Online Coaching & Accountability

This is where Vernon’s results really highlight the value of online coaching.
With traditional in-person training, you typically see your coach 1–3 hours per week.

With online coaching, Vernon had:

• Daily accountability
• Nutrition tracking & monitoring
• Weekly check-ins
• Ongoing feedback and support
• Adjustments in real time — not weeks later

That level of access and accountability is why so many of my online clients see faster, more consistent results.
It’s not just about workouts, it’s about support between the sessions, where real life happens.

More Than Physical Change

Vernon didn’t just see changes in his body, he felt them.

“It’s been so long since I’ve been happy when I look in the mirror vs. disappointed. I’m not where I want to be, but the change is amazing to me. It’s hard to believe that I can see a difference in the mirror already.”

And his improved conditioning showed up in everyday life, too:

“I crawled out of the combine feeder house feeling exhausted… but it only took a few minutes and I felt great. I’m thinking my recovery time is improved abundantly! Feels great to be in better shape.”

That’s the kind of progress that actually matters.
And This Isn’t the End…The best part?
Vernon isn’t done.

Once he returns from his family cruise, we’ll be transitioning into a muscle-building phase, focused on strength, performance, and long-term sustainability.
Fat loss was just the first chapter.

Final Thoughts
Vernon’s success didn’t come from perfection.
It came from:

• Consistency
• Accountability
• A plan built for him
• Support beyond the gym

If you’ve tried dieting, intense workouts, or starting over again and again — this is your reminder that sustainable change is possible.
And you don’t have to do it alone.
👉 Interested in online coaching with personalized training, nutrition guidance, and real accountability?
Apply for coaching [here] and let’s build a plan that actually fits your life.
​

Tired of losing and regaining the same weight over and over? Learn how to break free from the diet-lose-regain cycle by focusing on simple, sustainable habits that support fat loss, confidence, and strength, without giving up your favorite foods.


If you’ve ever said, “I know what to do, I just can’t stay consistent,” this is for you. Most women I talk to have tried everything. . . keto, low-carb, fasting, cutting out sugar — and yet they still feel stuck in the same cycle:

➡️ Diet hard.
➡️ Lose some weight.
➡️ Burn out.
➡️ Regain it all (and usually more).

If that sounds familiar, I want you to know this: it’s not your fault. You’ve been taught to chase short-term results instead of building long-term habits.

The truth is, your body doesn’t fail you. The method fails you.


Why Quick-Fix Diets Keep You Stuck

The problem with most diets is that they rely on restriction, eat as little as possible, move as much as possible, and somehow expect your body to cooperate.

Here’s what really happens:

• You cut calories too low, your metabolism slows.
• Your energy drops, cravings skyrocket.
• You give in (because you’re human), and guilt follows.

Then the cycle repeats. You start again Monday, thinking more willpower is the answer. But what you actually need isn’t more discipline, it’s a new strategy.


The Habit-First Approach That Actually Works

If you want to lose fat and keep it off, it’s not about eating perfectly or doing more cardio. It’s about creating daily habits that make healthy choices automatic.

At Phoenix Rising, we teach women to focus on addition before restriction, meaning we add in the right things before we ever take anything away.

This shift builds confidence, balance, and sustainability, the opposite of crash dieting.


5 Habits That Create Real, Lasting Fat Loss

1. Prioritize Protein at Every Meal

Protein isn’t just for bodybuilders, it’s essential for women who want to lose fat, build tone, and stay full.
It helps preserve muscle, boost metabolism, and control hunger.

✨ Try this:
Start your day with 25–30g of protein. Eggs, Greek yogurt, or a shake.
You’ll feel fuller, have fewer cravings, and start your morning on track.



2. Strength Train (Even 2–3x a Week)

Muscle is the engine that burns calories 24/7.
Yet most women avoid lifting weights out of fear of “getting bulky.”
In reality, strength training sculpts your body and supports your metabolism long-term.

✨ Try this:
Swap one cardio day for a full-body strength session or join a RISE Strength & Mobility class where we blend strength, core, and mobility for a balanced workout.


3. Ditch the All-or-Nothing Mindset

You don’t need to be perfect to see results, you just need to be consistent enough.
Missing a workout or eating pizza doesn’t “ruin” anything unless you quit after.

✨ Try this:
When life gets busy, do the minimum effective dose.
Ten minutes of movement > none.
A balanced dinner after a rough day > giving up until Monday.



4. Plan Ahead (Without Tracking Forever)

Most people don’t fail because they lack willpower, they fail because they don’t have a plan.

✨ Try this:
Spend 10 minutes on Sunday writing down:

• 3 protein sources you’ll have on hand
• 3 go-to meals you can make in a pinch
• Your top priorities for workouts
  
  

When your environment is set up for success, your results follow.


5. Find Accountability and Support

Trying to do it all alone is the fastest way to burn out.
We all need community, people who remind us why we started and keep us moving when motivation fades.

✨ Try this:
Surround yourself with others who are on the same journey.

In my Phoenix Rising community, women thrive because they’re supported. Not shamed.

Sustainable Fat Loss Isn’t Sexy, But It Works

You won’t lose 10lbs in a week, but you’ll gain something better: freedom.
Freedom from guilt, from starting over every Monday, from fearing food or failure.
Because when you focus on habits instead of hype, results stop being temporary.
You’ll build strength, energy, and confidence and that lasts far beyond any diet.


Ready to Stop Starting Over? If you’re tired of doing this alone, my Phoenix Rising coaching program can help you build the habits that make fat loss simple and sustainable. No extremes, no guilt, no endless cardio.

👉 Book your free discovery call and let’s create your personalized plan together.

​

 Summer distractions don’t have to derail your goals.
Learn 5 simple, realistic ways to reset your fitness and nutrition this fall so you can feel confident heading into the holidays.


Summer tends to fly by in a blur of travel, cookouts, and busy schedules. If you feel like you didn’t make the progress you wanted these past few months, you’re not alone. The good news? September is the perfect time to reset, refocus, and commit to simple habits that will carry you through the holidays feeling stronger, healthier, and more confident.

Here are five actionable steps you can start today:

1. Rebuild Your Routine With Small Wins
Don’t feel like you need to “go all in” right away. Instead, start by picking one or two healthy habits you know you can stick to — like walking 10 minutes after lunch or hitting your protein target at breakfast. Small wins create momentum and consistency, which matters more than perfection.


2. Prioritize Strength Training Over Endless Cardio
If fat loss and confidence are your goals, resistance training should be your foundation. Even two to three sessions per week can make a big difference in metabolism, strength, and energy. Plus, building muscle helps your body burn more calories at rest.


3. Fuel Your Body (Don’t Starve It)
Skipping meals or cutting calories too hard usually backfires — leaving you hungry, tired, and more likely to binge later. Instead, focus on eating enough lean protein, fiber-rich carbs, and healthy fats to fuel your day. Balanced meals keep blood sugar stable and make fat loss sustainable.


4. Get Back to Basics With Sleep & Stress
It’s easy to overlook, but your sleep quality and stress levels play a massive role in fat loss and overall health. Aim for 7–9 hours of sleep and carve out even 5 minutes for deep breathing, journaling, or stretching. You’ll notice a difference in energy and cravings almost immediately.


5. Set a “Mini Goal” Before the Holidays
Rather than thinking about everything you want to achieve, pick a short-term goal to aim for between now and Thanksgiving. Maybe it’s losing 5 pounds, increasing your squat weight, or simply fitting into your favorite jeans more comfortably. Short deadlines keep motivation high.


✅ Remember: Fall is a fresh start, not a punishment for summer. You don’t need to overhaul your life to see results — just focus on consistency with the basics.

If you’re ready for accountability and a clear plan, I can help you simplify the process and finally reach your goals without restriction or burnout. Book a free discovery call here →

​

When most people think of strength training, they often picture sculpted muscles and toned arms. While aesthetics are a great benefit, strength training offers much more—especially for women over 40. At this stage of life, preserving bone density, improving vitality, and maintaining functional movement become top priorities.
Let’s dive into why strength training is essential for women 40+, not just for looking good, but for feeling strong, healthy, and resilient.

Why Strength Training Becomes Critical After 40As women age, they face natural hormonal changes, including declining estrogen levels during perimenopause and menopause. This decline significantly increases the risk of osteopenia and osteoporosis, conditions that lead to weakened bones and a higher chance of fractures.
According to the National Osteoporosis Foundation:

• 1 in 2 women over age 50 will break a bone due to osteoporosis.
• After menopause, women can lose up to 20% of bone density in just five to seven years.

Strength training stimulates bone-forming cells, which helps preserve and even improve bone mass, especially in the spine, hips, and wrists—areas most vulnerable to age-related fractures.

Key Benefits of Strength Training for Women 40+1. Improves Bone DensityWeight-bearing and resistance exercises create tension on bones, triggering bone-building activity. Studies published in the Journal of Bone and Mineral Research confirm that resistance training is one of the most effective strategies to combat bone loss in postmenopausal women.
2. Enhances Joint Health and MobilityStrength training improves muscle balance and joint stability, reducing the risk of injury. This becomes especially valuable in maintaining functional independence as you age.
3. Boosts Metabolism and Supports Fat LossAfter 40, metabolism tends to slow down. Lifting weights builds lean muscle, which burns more calories at rest compared to fat tissue. That means more energy burned throughout the day—even when you're not working out.
4. Improves Balance and Reduces Fall RiskFalls are a leading cause of injury for older adults. Research shows that strength training can improve balance, coordination, and reduce the risk of falls by up to 40%.
5. Supports Mental HealthStrength training has been linked to reduced symptoms of anxiety and depression, improved mood, and higher cognitive function in aging adults. It’s not just your body that benefits—your mind does, too.

How to Start a Strength Training Program SafelyIf you’re new to resistance training, don’t worry--it’s never too late to start. Here are some beginner-friendly tips:

• Start 2–3 days a week using bodyweight exercises or light dumbbells.
• Focus on compound movements like squats, lunges, push-ups, and rows.
• Progress gradually by adding resistance or increasing repetitions.
• Prioritize form over weight to avoid injury.
• Include rest days to allow muscle recovery and growth.

Strength Training Myths for Women Over 40 — DebunkedMyth #1: “I’ll get bulky.”
Truth: Women produce much less testosterone than men, making it very difficult to build large muscle mass without specialized training. Strength training will tone and tighten—not bulk.
Myth #2: “I’m too old to lift weights.”
Truth: Many women in their 50s, 60s, and beyond experience increased strength, mobility, and energy with regular strength training. Age is not a limitation—it’s a reason to begin.

Stay Strong with the Ascend Fitness App If you're looking for a safe, progressive way to begin strength training, the Ascend Fitness app is designed to meet you where you are. As a member, you'll get:

• A full year of professionally programmed strength workouts
• Video demonstrations and coaching cues
• Built-in progress tracking
• Modifications tailored to your fitness level and goals
  ​

Take control of your health with expert-backed training—right from your phone.

Final ThoughtsStrength training isn’t just about aesthetics—it’s about aging with power, confidence, and resilience. For women 40 and beyond, lifting weights is one of the most impactful actions you can take to support bone health, metabolic function, mental well-being, and vitality.
Whether you’re just starting out or returning after a break, your body deserves the strength to carry you through every season of life.

Sources:

• National Osteoporosis Foundation: www.nof.org
• Journal of Bone and Mineral Research
• Mayo Clinic: “Strength Training: Get Stronger, Leaner, Healthier”
• Harvard Health: “Why Strength Training Matters as You Age”

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?

​

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

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