Beyond the Weights

I was the toddler who fought my parents putting on my clothes because I wanted to be nakey all the time 🤣

That child, the one who wants to feel free in her body. The one who wants to feel the sun, and wind on her skin, and not be restricted by clothing lives on today 🫶🏽

I used to be a lifeguard - and I HAD to wear a one piece and I HATED it.

My body has been labeled differently over the years - obese, skinny fat, toned, overweight, shredded, chubby, lean, strong. You name it - SOMEONE has said it about me. 🙃

But my love for freedom within my body always rung louder than the labels.

I'm not here to tell you to wear a bikini if that does not align with your joy. If you prefer a one piece, or a T-Shirt. If that genuinely feels better to you then do it! BE YOU!

But what is holding you back - is because of the state at which your body is currently at - I encourage you to ask your self why? And if that's something you want to change - lets chat.

This can be a vulnerable topic so I'm not gonna ask you to comment below. But I do hope that if you feel called to at all - you send me a DM. It will be received with curiosity, empathy, and no judgement whatsoever. We can help 💖

Incase you needed one of these today 🖤

💩HEALTH ASSESSMENT ⬇️
1. Do you p**p daily?
2. Do you experience little to no bloating and gas?
3. Are your p**ps typically a 3-4 on the bristol stool chart?

If you answered YES to all of the above, you're digestive health is likely in a good place! If you did not - we need to talk.

It's painful to write this, but as we neared the end of 2023, our marriage had some make or break moments.

Battling depression and experiencing lows that I had never had within myself, we faced pivotal decisions that pushed us to the edge. 😞

Just as hope came through, life delivered blows we weren't prepared for.

Yet, with therapy, countless heart-to-heart conversations, and continued work... we came out of the darkness, our marriage now shines with newfound strength, security, and passion. ❤️

The weight of our struggles, all took a toll, leaking into every aspect of our lives, including our physical well-being.

As Mental Health Awareness month unfolds, I finally find the strength to share our journey. If just one person reads this and takes a step towards the light, it's worth every ounce of pain.

Your mental and physical health are inseparable. Focusing on one without the other is like attempting to build a sturdy house with a foundation of sand; it may appear solid temporarily, but eventually, it crumbles. They form the foundation of your overall well-being, intertwined with your relationships, career, and daily existence.

True wellness is a holistic balance, where no piece alone.

If your environment doesn't support both your mental and physical wellbeing - you will struggle to improve both areas.
If this resonates with you, or you need to simple talk and be heard, our DMs are open ❤️

Nutrition is more than macros!

If you’re ready for nourishment and inner growth, send me a dm ✉️

What non-physique related reasons do you take care of your health?

Your hair and skin health can be a form of “lagging feedback” when it comes to your underlying health.

That means - one workout or one meal isn’t going to directly impact it the next day. But months & years of consistently caring for your internal health can make a massive impact 🫶

Feeling hot on the beach is great but mitigating risk of heart attack, stroke or type II diabetes is even better 😊❤️

It’s absolutely heart breaking that 1 in 3 people in the US have Metabolic Syndrome… however this is not surprising. The standard American diet and a culture of sedentary behavior is a major contributing factor.

Step 1 is AWARENESS. Prevention is easier than reversing metabolic disease but you CAN reverse it. And reversing it is better than the ultimate consequences ❤️

Something we pride ourselves on is our empathy and COMPASSION for our clients overall well being. We are free of judgement, and lead from love. If you’re ready to take control of your health with a support system like this by your side - we got you! DM us to chat 🫶

Shelby came to me with goals of improving her overall health, fitness level, losing weight and creating a more toned physique.

Immediately upon assessment one of the first things I said to her was that in order to achieve a more toned physique - she didn’t need to lose weight. 😛

What she needed was to gain some muscle, and lose some body fat. She was already relatively lean, and just did not have a good base of muscle since she did not have a history of intentional training.

With having a relatively new job in the Fire Department, with crazy shifts, we have focused heavily on consuming regular, balanced, nutrient dense meals, lifestyle habits, and training intentionally ~ 2x a week and increasing some intentional movement. 👏🏽

We have had to pivot quite a few times in order to ensure protocols fit around her lifestyle - which has served her well. 😌

Even when I look at these pictures, my knee jerk instinct would be to ASSUME she has lost weight - simply because society instills the idea that weight loss and fat loss are one in the same - WHICH THEY ARE NOT‼️

You can achieve a more “toned” physique without weight loss and sometimes you may even need to GAIN weight (from muscle!!!) in order to get there. 💪🏽

This is your permission to let go of the scale obsession!

So proud of you for trusting the process 🖤

Drop a 👏🏽 in the comments if this is helping you shift away from the scale fixation mindset !

Drop your favorite emoji for access to our Metabolism Masterclass 👏🏽

Sorry to say - you’re probably not going to massively boost your metabolism by summer. It doesn’t work like that.

But we go over this and other ways to optimize your Metabolism in our Metabolism Masterclass 😎

Completely free 👏🏽

Replace 2 meals a day with this shake and you’ll be sheddy by summer 😏💪🏽

My mid section is my “stubborn fat” area as I would like to call it.

My legs and arms stay lean, showing lines when the fat tissue piles onto my mid section.

In order for my stomach (and hips, and mid back) to get lean enough to see visible muscles the rest of me gets shredded.

I used to want to throw my head into a WALL because I focused so heavily on core exercises, and as I dieted and dieted EVERYTHING shrank and not just my d@mn belly.

Unfortunately, that’s not how it works. Trust me, I wish it was.

Stop trying to find the perfect formula for “belly fat” loss and focus more on healthy, slow and steady fat loss that you can sustain 😍

And then if you want to get real spicy with it: grow your glutes and lats, to create the ILLUSION of a smaller waist.

And PS your gut health (especially bloating and GI inflammation) can make a major difference on the size of your waist line. This is NOT the same thing as losing belly fat however, it matters 🫶

So you want to lose belly fat? Let’s chat about how we can help you do that 😈

Yo-yo dieting and extreme exercise was a life I lived for far
too long.

I was obsessed with the scale. Whatever hot fad diet was cool - I had to try it. I lived for cutting out carbs, and barely eating only to drink all weekend.

As soon as the scale stopped dropping - I would be on to the next diet. Constantly searching for the right one.

I exercised with the only purpose of completely fatiguing myself and "burning as many calories" as possible.

Every action I took was from a place of self loathing and pure fear of weight gain. And, shockingly, every time I would try a new diet and give up the weight would come back.

Until I decided to make a change. Until I got the education and support I needed. Until I learned that if I wanted REAL, and LASTING changes - I needed a new approach.

I needed to lead from a place of self respect, of wanting more for my HEALTH and WELLBEING.

That is a gift I want to be able to give with as many hard working humans as possible.

If you want this for yourself - join our new group! We are bringing together like minded humans who are ready to stop yo-yoing and finally achieve sustainable results.

Join here ⬇️

https://www.facebook.com/groups/758339866006577/

All of the above are DANGEROUS and should not be prescribed without the supervision of a MEDICAL professional. ‼️

If your nutrition coach is telling you to go 24+ hours without eating, eating “OMAD” (one meal a day?!), advising you to stop taking a medication, or giving you drugs (not limited to anabolics) THIS IS NOT OKAY. Hard stop. Major red flag. Fire them immediately.

Thank you for coming to our ted talk! 🙇🏻‍♀️

All of the above are DANGEROUS and should not be prescribed without the supervision of a MEDICAL professional ‼️

If your nutrition coach is telling you to go 24+ hours without eating, eating “OMAD” (one meal a day?!), advising you to stop taking a medication, or giving you drugs (not limited to anabolics) THIS IS NOT OKAY. Hard stop. Major red flag. Fire them immediately. ❌

Thank you for coming to our ted talk! 🙇🏻‍♀️

Giving up when things get hard is a first world epidemic.

Heck, giving up when things get a little uncomfortable is more like it.

Patience is thin.

We are given way too many choices.

Instant gratification is readily available with a post, or an appointment.

People don’t know what it feels like to feel well.

Our bodies think we are running from lions when it’s really an email from a boss.

We tune out our reality with scrolling, junk food, alcohol and netflix.

We barely see sunlight.

We don’t move our bodies.

We don’t love our lives but we don’t hate them quite enough to work harder to change them.

We complain about our bodies, and our health, and if we have enough spark to start SOMETHING we give up or try something new as soon as we don’t feel “motivated”

I am ALLLLLL the way all set with that. I wasn’t put here to settle for mediocre - for “comfortable”

I’m here to dream, and do, and lead others who want the same for themselves.

If you’re right there with me - let’s be friends. Comment with your favorite emoji to send this energy right back to me ❤️‍🔥

HAPPY INTERNATIONAL WOMENS DAY 🔥

To ALLLLLL the women we so graciously get to support, as clients, friends, family or those of you watching from a distance.

We see you and hope you celebrate today by taking up your well deserved space 🖤🤘🏽

What’s your Sunday vibe today?! 🌞

We are getting work done and going to a Cirque Du Soleil show today 😍

Something we have done a lot of work around is separating our “business partner/coworker” relationship and our marriage. While it’s easy to let the lines get blurred, setting aside intentional quality time with zero work or distractions.

We have one scheduled quality time/dinner together at home and do one date night per week.

Last week was our first date night OUT since… December? With all life things we had going on that got temporarily de-prioritized and we are so happy to have the space to consistently do this again ✨

Happy Sunday friends 💖

There is like… 3 months until beach season 👀

So we are gonna keep reminding you on a weekly basis that your last minute, extreme measures and crash dieting is not only causing you to lose weight (that’s mostly not even fat) but it’s making it easier to put more fat on when you stop…

The more often you crash and yo-yo diet - the harder and harder it is going to be to lose fat and sustain that fat loss.

Every time you diet, your metabolism adapts. The more extreme the diet, the more extreme the adaptation. Let alone all the downstream effects it has on your body composition, hormones and gut health.

Slow 👏🏽 steady 👏🏽 periodized 👏🏽

And on that note, I’m having a taco party with a buncha bodybuilders tonight 🫡

And yes, we are having dessert 😋

ALRIGHT FRIENDS DON’T LET US DOWN ‼️

One of the most commonly asked questions we have is for RECIPES. We RARELY follow any. But when we do, WE POST THEM 😎

No gatekeeping here but do us a favor - if you like our recipe posts please engage 🙏🏼

Share it, and comment if you’re gonna try of would like to see something else from us 🫶

Meme Monday and Mental Health Monday are the same thing and no one can convince me otherwise 😇

Who doesn’t love tenders and fries 🍟😍

If you’re looking for a more macro friendly, nutrient dense way to satisfy that craving, try this!

This version has more protein, less carbs and way less fat than a restaurant version 🤪

Prep time is about 2 minutes, cook time 20min and DONE 🤤

Take the picture.

Photos capture priceless memories.

When you’re looking back on these memories you won’t think about your double chin, love handles, or getting your bad side.

You’ll remember the moments, the people, and the places that you froze in time, to keep with you forever ❤️

“I haven’t trained in 3 months but I’ve maintained my weight 🙃” but wondering why you’re looking like you’ve “gained weight” or feel softer?

That’s because your weight and body composition are not the same thing!!!

If you’re using the scale as a marker of progress - make sure it’s just one of many!

And learn to fully understand that weight is literally just a measurement of your bodies relationship to gravity in that exact moment - THAT IS IT.

The scale can tell you nothing else 👏🏽

DM us “more” if you’re looking to go BEYOND your weight (with Beyond The Weights 🤣😉)

ICYMI: I teach you how to shift from shame to ownership in last weeks podcast episode ❕

If reading this stung a little - you should probably go give it a listen 😚

Happy Tuesday friends!

Recipes and mass prepping individual meals is not our style 🙃

We like to keep it simple, efficient, and TASTY 😋

Swipe and save for your next meal prep ideas 😍

Comment with your words ✨

Happy Sunday friends 🫶

It’s funny how you’ll get a high five for shotgunning a beer but an eye roll because you go to the gym on track your food 🤔

You don’t own anyone anything besides a “no thanks!”

But if you find yourself repeatedly being looked down on or pressured - try this.

It doesn’t have to be alcohol. Anything that doesn’t serve you or who you are trying to become 👏🏽

The first time I lost weight - I dropped 30lbs in a few months 🤦🏻‍♀️

And then my body got stuck. I was skinny and soft. I was exhausted. I was barely eating, and had to lift 5x a week and do 45m of cardio 6-7x a week to keep the weight off. 😩

I was the exception to the rule. I didn’t give up when the scale was no longer going down. I just kept pushing and pushing because I was terrified to gain it back. 😭

Eventually my story pivoted, I gained back a good amount of the weight, was super inflamed and under recovered.

Until I learned. I stopped falling for the fads. I got mentorship, I hired my own coaches. I went out of my comfort zone and actually started to eat MORE. Eat to fuel - to nourish. 💗

And the rest was history 😉 (not really but we shall save that for another day)

Does a transformation like this NEED to take 3-6+ years? Not if you already have a good base of muscle, great underlying health, and don’t have a history of chronic or yo-yo dieting 🤣😉

But seriously - everyone’s timeline is different.

That’s why you need a plan, custom to YOU and your body, with coaching to help you pivot in the necessary directions.

DM us “LETS GO” to get started! 😈