Impulse Fitness and Nutrition Coaching

Impulse Fitness and Nutrition Coaching Impulse Fitness offers Nutrition Coaching and Personal Training for women at a private studio. Get t

Impulse Fitness is a private studio that specializes in weight loss for women. We put a strong focus on proper nutrition and education so our clients can remain successful even when they are finished with us. Whether your goal is a total body transformation, increase strength and muscle mass or just wanting to tone up and lose those last stubborn 10 pounds, Impulse is the solution! If you are at the end of your rope, you've tried all the popular fad diets out there and you still find yourself struggling to lose weight AND keep it off, give us a call

Be strong...Be Healthy

01/13/2026

In my last 15 years of coaching, this is a pattern I see every single year.
The first day of spring is in late March. That leaves roughly 9 to 10 weeks. That may sound like a decent amount of time, but when it comes to real fat loss, it is a much shorter window than most people think.

As spring approaches and nicer weather starts to feel close, panic often sets in. Suddenly the goal becomes losing 15 or 20 pounds as fast as possible. Most people have been conditioned to chase the scale, so they cut calories aggressively, underfuel their bodies, and push harder, believing that faster weight loss means better results.

This is where the confusion begins. Losing weight on the scale is not the same as losing body fat. The scale can drop quickly from water loss, depleted glycogen, and even muscle loss when food intake is too low. Body fat loss is a slower, more deliberate process. It requires enough food to protect muscle consistently over time. Muscle is what drives fat burning and keeps the metabolism efficient.

When the focus stays only on the number, people miss what is actually happening inside their body. Energy drops. Hunger increases. Muscle is often sacrificed. The metabolism adapts to survival instead of fat loss. The weight may come off, but it rarely stays off. There are two very different outcomes. Losing scale weight often leads to a softer, depleted look. Losing body fat leads to a leaner, stronger, more defined look.

It is also important to understand that fat loss is not just about appearance. When you lose body fat, you are losing fat around the organs and through the abdominal area. This directly lowers the risk of diabetes, insulin resistance, high cholesterol, high blood pressure, stroke, and heart attacks. The goal is not just to look smaller. The goal is to be healthier from the inside out.

If you are serious about feeling leaner, stronger, and more confident by spring and into summer, waiting until the last few weeks and trying to force results is the wrong approach. Sustainable fat loss happens when the body is supported, not starved.
Starting earlier allows the process to be controlled, realistic, and maintainable.

Real progress comes from understanding the difference between weight loss and fat loss and giving the body enough time to do it properly.

01/01/2026

So many people think that because it is a new year, things are going to magically change. Yes, this is a brand new year. 2026. But if the mindset stays the same, the habits stay the same, the energy stays the same, then the results will stay the same.

You cannot expect a new year to be different if you do not change. A new year does not fix patterns. You fix the patterns.

This year becomes different when we are willing to look at our lives honestly and decide what needs to change. Not just what we think about, but what we actually do.

The choice is yours ♡

12/16/2025

This is a longer post, but if weight loss has been frustrating for you, it’s worth the read♡

Many people approach weight loss believing it means eating less, focusing on the scale, skipping meals, and pushing through hunger. This pattern almost always leads to the same result. By the end of the day, hunger has built up, energy is depleted, insulin regulation is affected, and control begins to slip. Suppertime and the evening hours are where binge eating most often shows up, not because of a lack of willpower, but because the body is demanding fuel after being restricted all day.

Meal plans and point based systems are often used for structure. While structure can help short term, these systems do not teach how to fuel the body. Calories are adjusted behind the scenes, usually by reducing food. When the plan is no longer followed, people are left without the knowledge needed to maintain results on their own. Weight gain follows, and many return to the same system because it felt effective. What actually worked was the structure doing the thinking for them, not true education.

Some use medications like Ozempic, even when they are not diabetic, to suppress appetite. The scale may move, but appetite suppression does not equal education. When medication stops, many are left uneducated about food, and the weight often returns. Much of the initial loss was water and muscle, not fat, which slows metabolism and makes regain easier.

The issue is not effort or discipline.
The issue is education.

The biggest misunderstanding about weight loss is believing it is primarily physical. In reality, weight loss is psychological in every case. Every person I have coached has had food choices shaped by mindset, habit, emotion, or misinformation.

People struggle because they do not understand why they eat the way they do, and they have never been taught how to make their metabolism work efficiently. Lasting change comes from learning how to use food as fuel and understanding how the body is designed to metabolize real food throughout life.

If any part of this felt familiar, it is not because you lack discipline. It is because you were never given the full picture. Awareness is where real change begins.

With permission from my client, I want to share Joanna’s incredible journey.At one point Joanna weighed 228 pounds. She ...
10/02/2025

With permission from my client, I want to share Joanna’s incredible journey.

At one point Joanna weighed 228 pounds. She was recovering from a knee injury, battling thyroid issues, moving through menopause, exhausted, discouraged, and carrying 109 pounds of fat around her organs. She was at high risk for a stroke or a heart attack.

Instead of sitting back and saying it was too late, she reached out to me and asked for help. And boy, did she ever rise above. She showed up. She stayed consistent. She rebuilt her habits and refused to let age, health, or circumstance hold her back.

Now at 60 years old, Joanna has lost nearly 90 pounds and has kept it off. She trains with me twice a week, plays pickleball two to three times a week — sometimes more — and just came home with a medal. She is stronger, healthier, and more vibrant than ever before.

This isn’t just weight loss — this is transformation. This is what happens when you believe in yourself and keep going, one day at a time.

Look at her then. Look at her now. This is strength. This is courage. This is Jo!

09/23/2025

Taking care of yourself shouldn’t be the hardest thing you do, but for many it is. Consistency feels like a battle. Putting yourself first feels impossible. And denial becomes the comfort zone that keeps you stuck.

Most people give up the moment it feels hard. They quit before change has a chance to settle in. But if you kept going — if you gave yourself the time to push through — what feels impossible now would eventually feel normal. Consistency becomes routine when you stop walking away from it.

You tell yourself you’re fine. You’ll start tomorrow. It’s not that bad. But nothing changes until you stop lying to yourself. No one is coming to do it for you. Your health, your effort, your discipline — that’s on you.

Your mind will always sell you the easy road. Keep the habits. Numb yourself with convenience. Avoid the hard choices. But the easy road is the one that leads to pain, regret, and sometimes the trauma it takes to finally wake you up.

08/26/2025

The Danger of the Easy Road

Taking the easy road is killing people. That is the part nobody wants to admit. Skipping the effort, brushing it off, saying I will deal with it later feels harmless in the moment, but it is not. While you keep putting it off, your body is breaking down. The weight creeps up. Your energy drains. Silent damage is happening inside, and you will not see the full cost until it is too late.

And here is the part that makes no sense. People will invest in takeout, alcohol, concert tickets, and trips without thinking twice, but when it comes to their health, suddenly it is too much or too hard. Then the excuses come out. I am not motivated. I have already tried everything. Nothing ever sticks for me. You can be in denial all you want, but your internal organs you cannot see keep taking the hit. Most people only get serious when the stroke hits, when the heart attack comes, when the doctor says the words they cannot ignore anymore. When you do not put effort into your health now, you will pay for it later in ways you cannot undo.

08/20/2025

People get stuck because of the story they tell themselves, and that story keeps them in a rut. The story that it’s too hard, too complicated, not worth the effort. I’ve even heard people say it’s too expensive to eat healthy — but then turn around and spend on alcohol and restaurants without thinking twice. And the longer they believe it, the deeper they sink.

The reality is, most aren’t fueling their body the right way. They under eat throughout the day, skipping meals, cutting corners, ignoring the basics. Then the cravings hit, and the next thing you know, they’re binging. And what do they binge on? High calorie, high sugar, high carbohydrate foods that only drag them down further. Not because they lack willpower, but because their body was never fueled properly to begin with.

Oblivious feels easier than facing the truth. Winging it feels easier than learning what your body really needs. But what’s easier today always costs more tomorrow — in energy, in weight gain, in health issues that keep piling up. It doesn’t need to be complicated. It doesn’t need to be overwhelming. The rut doesn’t end by winging it. It ends when you decide to break the story that’s been keeping you stuck.

08/01/2025

Taking care of your body is not supposed to be a guessing game. But most people are never taught how to do it properly. They jump into meal plans, detoxes, or calorie-cutting without ever learning what their body actually needs.

This is not about cutting carbs or chasing trends. It is about education. It is knowing what to eat. It is learning how to be consistent. It is learning how to heal your body. It is learning how not to cut shortcuts.

Willpower matters. But without knowledge, willpower burns out. The results people want come from structure, repetition, and a clear understanding of what works and why.

If nothing has worked for you long term, it is probably because no one has ever shown you how to do it right. Understanding your body should not be confusing. But until you learn how to do it properly, you will keep spinning in the same cycle.

07/16/2025

Some days, even I don’t feel like doing it.
But then I remember why I started.

I don’t coach because it’s easy.
I coach because I’ve lived the struggle.

Over 20 years ago, I lost more than 100 pounds — and I’ve kept it off.
I’ve coached thousands of women through their own weight loss and menopause journeys.
But when I hit menopause two years ago, everything changed.

Even as a coach, I found myself gaining weight, feeling off balance, and disconnected from my body.
I wasn’t just physically uncomfortable — I was mentally struggling too.

And I had to remind myself:
I’m human.

It wasn’t just about getting back on track with food and fitness.
I had to reset my mindset.
I had to rebuild my discipline, my belief, and my own structure — from the inside out.

That’s what this journey really is.

It’s not about being perfect.
It’s about getting real with yourself, staying honest, and showing up — even on the hard days.

Because I know what’s on the other side of that:

Structure.
Simplicity.
Confidence.
And finally feeling like yourself again.

You’re not too far gone.
It’s not too late.
And change doesn’t have to be complicated.

Just start.
And keep going.

07/15/2025

You’re not lazy. You’re under-fueled and overwhelmed.

Most people aren’t lazy.
They’re tired. Starving. Frustrated.
Running on coffee, stress, and whatever’s left at the end of the day.

If your body isn’t being fed properly, you won’t have energy or consistency.
It’s not a motivation problem — it’s a structure problem.
Fix the structure — and everything changes.

This is what I coach. And when the structure shifts — so does everything else.

06/16/2025

THE TRUTH ABOUT WEIGHT LOSS (That Most People Get Wrong)

Weight loss isn’t just about eating less or burning more calories.

Going too low in calories, cutting carbs too hard, or eating too little protein might cause fast weight loss at first — but it comes at a cost.

Your metabolism slows down

Your body starts burning muscle instead of fat

Energy crashes

Hunger increases

Hormones become imbalanced — especially cortisol, insulin, and even s*x hormones

And eventually… the weight comes back, often with more

One of the most common mistakes is focusing only on workouts.
But training while under-fueled doesn’t build a healthier body — it breaks it down.
You can’t expect your body to perform when it’s running on empty.

Carbohydrates aren’t the enemy either. It’s about knowing the difference.
Some spike insulin, others support stable energy.
When you under-carb or under-eat, you’re not helping your body burn fat — you’re forcing it to hold on to it.

The real solution?
Eat enough.
Learn to balance your macros.
Train after your body has been taught how to metabolize properly.

Nutrition isn’t just part of the process — it is the process.

06/10/2025

Summer’s Here — But So Is Your Wake-Up Call

> Summer hits, and we say, “Okay… now it’s time. It's time to take care of me.”

But here we are — still running.
Running to appointments. Running errands. Running after a to-do list that never ends.

And in the middle of all that motion, you get pushed to the bottom. Again.

Not just because of kids.
Not just because of work.
But because life never slows down — and no one else is going to hit pause for you.

One day, we blink — and our health has slipped.
The energy is gone. The inflammation is up. The mirror feels unfamiliar.
And we wonder, “When did this happen?”

It happened when you kept saying “later.”

But the truth is — no season, no moment, no circumstance will ever be the perfect time.
Your health doesn't care what month it is.

This summer, choose you.
Choose to stop waiting.
Choose to stop putting everything else above your wellness.

Because everything you love depends on the version of you that’s still standing.

Prioritize your health — not just for now, but so you’re still here later.

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