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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.

​

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! 💪🔥


​

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

In the fast-paced world we live in, maintaining optimal health can sometimes feel like an uphill battle. At KM Fitness, we’re always on the lookout for convenient and effective ways to support your health journey. Today, we’re excited to introduce you to Coromega, a game-changer in the world of Omega-3 supplements. In this blog post, we'll dive into the many benefits of Omega-3s, identify signs that you might be deficient, and explain why Coromega is my favorite way to get these essential nutrients on the go.

The Power of Omega-3s

Omega-3 fatty acids are essential fats that play a crucial role in your overall health. Here are some of the incredible benefits they offer:

1. Heart Health: Omega-3s are known to reduce the risk of heart disease by lowering triglyceride levels, reducing blood pressure, and preventing the formation of arterial plaque.

2. Brain Function: These fatty acids are vital for brain health, improving cognitive function, memory, and mood. They can also help reduce the risk of neurodegenerative diseases.

3. Inflammation Reduction: Omega-3s have potent anti-inflammatory properties that can help alleviate symptoms of chronic inflammation, which is linked to various health conditions like arthritis and asthma.

4. Eye Health: Omega-3s contribute to maintaining good vision by supporting the health of the retina and reducing the risk of macular degeneration.

5. Skin Health: These fatty acids keep your skin healthy and hydrated, reducing the signs of aging and preventing conditions like eczema and psoriasis.

Signs You May Be Deficient in Omega-3s

Despite their importance, many people don’t get enough Omega-3s in their diet. Here are some signs you might be deficient:

- Dry Skin: Omega-3s help keep your skin hydrated. If you’re experiencing dry, flaky skin, it might be a sign of deficiency.
- Fatigue: Low levels of Omega-3s can contribute to feeling tired and lacking energy.
- Mood Swings: A deficiency in Omega-3s has been linked to mood disorders like depression and anxiety.
- Joint Pain: Omega-3s help reduce inflammation, so a deficiency could lead to increased joint pain or stiffness.
- Poor Concentration: Difficulty focusing or frequent brain fog can be a sign that your brain is not getting enough Omega-3s.

Why Coromega is the Perfect Solution

For many, the challenge of getting enough Omega-3s lies in the form of supplementation. Pills can be hard to swallow and fish oil capsules often leave an unpleasant aftertaste. This is where Coromega shines.

- Convenient Packets: Coromega comes in easy-to-carry packets, making it simple to get your Omega-3s no matter where you are. Whether you’re at work, at the gym, or traveling, just tear open a packet and enjoy.
- Delicious Taste: Unlike traditional fish oil capsules, Coromega has a pleasant, citrusy flavor that makes taking your Omega-3s a treat, not a chore.
- No Pills to Swallow: If you struggle to take pills, Coromega is the perfect solution. The liquid form is easy to consume and absorbs quickly in your body.
- High-Quality Omega-3s: Coromega uses high-quality, purified fish oil to ensure you’re getting the best possible Omega-3s without the fishy aftertaste.

 My Personal Experience with Coromega

As someone who finds it challenging to swallow pills, discovering Coromega was a game-changer for me. I love the convenience of being able to carry these packets with me wherever I go. Whether I’m heading to the gym or on a weekend getaway, I can easily take my Omega-3s without any hassle. Plus, the taste is fantastic, making it something I actually look forward to each day.

 Conclusion

Omega-3 fatty acids are essential for maintaining optimal health, but many of us struggle to get enough through our diet alone. Coromega offers a delicious, convenient, and pill-free solution to ensure you’re getting the Omega-3s your body needs. If you’re looking for an easy and enjoyable way to boost your health, I highly recommend giving Coromega a try. Your heart, brain, skin, and overall well-being will thank you!

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For more health tips and product recommendations, be sure to check out other posts on the Kayli Montoya Fitness blog. Here’s to a healthier, happier you!

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In today's fast-paced world, maintaining a robust immune system is more crucial than ever. With the constant exposure to environmental pollutants, stressors, and pathogens, fortifying your body's defenses is essential for overall wellness. Thankfully, nature offers us a plethora of superfoods that can supercharge our immune system. In this article, we'll delve into the top five superfoods for boosting immunity in 2024, backed by science and centuries of traditional wisdom.

1. Elderberries: Elderberries have long been hailed for their immune-boosting properties. Packed with antioxidants, vitamins, and flavonoids, these dark purple gems are a potent ally against viral infections. Research suggests that elderberries can help reduce the duration and severity of colds and flu by enhancing immune function [1]. Whether consumed as a syrup, tea, or supplement, incorporating elderberries into your diet can provide powerful protection against seasonal illnesses.
2. Turmeric: Turmeric, the golden spice renowned for its anti-inflammatory and antioxidant properties, is another must-have superfood for immunity. Curcumin, the active compound in turmeric, has been shown to modulate the immune response, promoting better defense against infections [2]. Adding turmeric to your meals or enjoying a soothing turmeric latte can help bolster your body's natural defenses and keep illnesses at bay.
3. Mushrooms: Mushrooms, particularly varieties like shiitake, reishi, and maitake, have been revered for their immune-boosting benefits in traditional medicine for centuries. Rich in beta-glucans and other bioactive compounds, mushrooms possess potent immunomodulatory effects [3]. Incorporating mushrooms into your diet can enhance the production of immune cells and improve overall immune function. Whether sautéed, added to soups, or taken as a supplement, mushrooms offer a tasty and effective way to fortify your immune system.
4. Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits are not only refreshing but also invaluable for immune health. Packed with vitamin C, a powerful antioxidant, citrus fruits play a crucial role in supporting immune function [4]. Vitamin C helps stimulate the production of white blood cells, which are essential for fighting off infections. Including a variety of citrus fruits in your diet can provide the daily dose of vitamin C needed to keep your immune system in top shape.
5. Leafy Greens: Dark leafy greens such as spinach, kale, and Swiss chard are nutritional powerhouses that offer a myriad of health benefits, including immune support. These greens are rich in vitamins A, C, and E, as well as antioxidants and phytonutrients that help strengthen the immune system [5]. Regular consumption of leafy greens can promote the production of antibodies and enhance the body's ability to ward off infections. Whether enjoyed in salads, smoothies, or cooked dishes, incorporating leafy greens into your diet is key to maintaining optimal immune function.

Conclusion: Incorporating superfoods into your diet is a proactive approach to boosting immunity and safeguarding your health in 2024 and beyond. By including elderberries, turmeric, mushrooms, citrus fruits, and leafy greens in your meals, you can provide your body with the essential nutrients it needs to fend off illnesses and thrive. Remember to prioritize a balanced diet rich in a variety of nutrient-dense foods to support overall wellness and resilience.
References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022204/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320875/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/

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. 

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.

​

Welcome to 2024!
​
 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!

​

In an interview with Vegan.com, Virginia Messina, MPH, RD, commented on her disdain about the documentary “What the Health.” She said, “As a vegan health professional, I am sometimes mortified to be associated with the junk science that permeates our community. . . . I’m disheartened by advocacy efforts that can make us look scientifically illiterate, dishonest, and occasionally like a cult of conspiracy theorists. I wish What the Health had stuck to these kinds of observations and supported them with an informed discussion of the evidence. Instead, it cherry-picked the research, misinterpreted and over-stated the data, highlighted dubious stories of miraculous healing, and focused on faulty observations about nutrition science. Most of the misinformation in the film is due simply to a poor understanding of nutrition science and research. But some moments struck me as overtly dishonest.”

Vegan diets have clout, especially if you're pursuing them for moral reasons. Many people that take on vegan diets have been doing so to try and honor animals and protect them from inhuman treatment. That is a very good reason to transition to the vegan lifestyle. The way you eat, however, does not determine your moral character. Should you choose to use your nutrition as a way to express your beliefs and values, I think that's great. That does not give you permission to judge people that don't hold the same views as you. I, also, believe in the moral treatment of animals and am a huge animal lover. However, I feel better eating animal products and I do my due diligence to only source my animal products from sources that treat the animals in humane ways.

The problems that have arisen from this new vegan movement are blatant fear mongering and dogma. We have seen a radical portion of the vegan population touting claims that meat causes cancer, fat leads to diabetes and sugar is not unhealthy. These claims are inherently false. These radicalists have cherry picked information in order to incite fear in people in order to "recruit" more people to their way of life. Time Magazine wrote an article breaking down all of the false claims that were touted in What The Health. The film did get some elements correct, it wasn't complete bullshit. However, they definitely overly inflated a lot of their claims to try and claim their dietary lifestyle was far superior and healthy to other dietary modalities. If you're interested in another great article debunking the film, I would check out this great article on Vox. The article refers to the film as "sensational" and I couldn't say it any better.

You can read the full article yourself at Vegan.com. The point is, you cannot take one piece of material as gospel. Especially when the people funding and creating the piece have a bias. Usually if there’s a bias, there is also fearmongering, cherry picking, and a ton of dogma. There are perks to plant based diets for SOME people. That doesn’t make it right for ALL people. Not ALL meat causes cancer. Sugar DOES cause health issues. Fat does NOT cause diabetes.  Always do research and check all of your sources. Look at both sides. To be honestly open to learning and growing as a person, you have to listen to both sides and take them both seriously. Otherwise you are deciding on something with a bias rather than a decision rooted in education and evidence.