ANP Fitness and Nutrition

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ANP Fitness and Nutrition

Customized fitness programming tailored to your fitness needs.

ANP Fitness and Nutrition Coaching

Offers accountability/support for your nutrition and/or fitness goals
Providing calories and/or macronutrients specific to your health and wellness goals.

11/13/2025

✨ Client Transformation Spotlight ✨

I have to take a minute to celebrate Kristin — she’s been putting in the work for the last 7 months, and it’s truly paying off in all the right ways. 🙌

She’s getting to such a great place with her health — feeling stronger, more energized, and noticing big changes in her body composition goals. What’s even more impressive is how she’s done it — through consistency, balance, and a realistic approach that fits her lifestyle.

Over these months, we’ve strategically planned her nutrition phases and diet breaks around travel, work events, and holidays — keeping progress moving forward without the all-or-nothing mindset. Instead of pushing harder, we focused on working smarter.

Her transformation has included:
✅ Prioritizing gut health and digestion
✅ Staying consistent with resistance training and step goals
✅ Building meals around protein and nutrient-dense foods
✅ Learning to navigate vacations and busy seasons with flexibility and confidence

Even after being away or dealing with setbacks (like travel or getting sick), she always bounces right back — no guilt, no extremes, just steady progress. That kind of consistency adds up, and it’s exactly what leads to lasting results.

I’m so proud of how far Kristin has come — 7 months of dedication, balance, and true lifestyle change. 💪

Her story is proof that when you stay consistent and work with your body (not against it), the results follow — inside and out.

11/05/2025

Ever wonder why you can’t stop craving sugar or caffeine?

It’s not a willpower issue—it’s your body trying to find balance.

When blood sugar, cortisol, and protein intake are off, cravings follow.
The solution isn’t cutting things out—it’s supporting your body with steady nutrition, stress management, and proper recovery.

Small, consistent tweaks in your daily habits can completely change your energy, focus, and metabolism.

👉 Save this post to come back to when cravings hit.

Coaching Inquires: ANPFitnessandNutrition.com

10/23/2025

Saying “we all have the same 24 hours” is kind of ridiculous.

Our circumstances, responsibilities, and priorities all look different.

But what’s not ridiculous… is realizing that how we choose to allocate our time determines the results we see.
And that’s exactly why some people make progress where others stay stuck — not because they have more hours, but because they manage theirs differently.

Time management and prioritization are game changers on your health journey.
Yes — you’re a busy working parent. You wear a lot of hats. But that doesn’t mean you can’t take a closer look at your week and see where things can shift.

Finding even a few small windows to train, ingredient prep, or simply decompress can change how you show up — for yourself, your partner, your work and most importantly, your kids. 💛

They don’t need the overextended, overstressed version of you — they deserve the energized, grounded, and fulfilled version.

That starts with finding those hidden minutes and turning them into moments of self-care.

🕒 Want help finding where those pockets of time are hiding? DM me for a Discovery call — I’ll help you find space to pour back into yourself.

👇Busy moms, drop a comment — how do YOU make time for yourself lately?

10/21/2025

Should I skip my workout today… or push through?”

✅ It’s OK (and smart) to skip a workout when:

You’re sick 🤒 (your body needs recovery, not more stress)

You’re injured 🩹 (pushing through pain = longer setbacks)

You’re deeply sleep-deprived 😴 (training on fumes hurts recovery + hormones)

👉 Resting in these cases actually helps you come back stronger.

💪 It’s usually best to push through when:

You’re feeling a little tired or unmotivated (your body is fine, your brain just needs momentum)

You’re stressed but physically okay (movement can lower cortisol + improve mood)

You’ve missed a few days and are tempted to “fall off” completely (showing up keeps the habit alive)

✨ Remember: consistency > perfection. Missing a session for the right reasons won’t derail your progress. But pushing through for discipline (not punishment) is what builds long-term results.

You don’t have to be “all or nothing.” The real magic is learning when to rest with purpose and when to move with intention. ❤️

Coaching Inquiries:
ANPFitnessandNutrition.com

09/17/2025

🚨 Low-carb diets aren’t harmless — they can impact your hormones and metabolism 🚨

When carbs are consistently too low, your body can experience several negative adaptations. For example, very low carbohydrate intake can lower T3, the active thyroid hormone, which may slow metabolism and leave you feeling fatigued.

At the same time, chronic carb restriction can elevate cortisol, the stress hormone, which affects energy, sleep, and overall recovery. Women may also notice changes in their s*x hormones, including reduced progesterone and disrupted estrogen balance, which can interfere with menstrual cycles and fertility.

On top of that, without adequate carbs, workout performance can suffer because carbohydrates are the body’s primary fuel source, leading to decreased strength, endurance, and recovery. Mood, energy, and cognitive function can also take a hit, leaving you feeling irritable or foggy.

⚡ Key takeaway: carbs are not the enemy. When included strategically, they fuel your workouts, support hormone health, and maintain energy, while still allowing for fat loss when paired with a properly structured calorie plan.

Are you ready to enjoy carbs guilt-free? DM Me!

09/12/2025

One of the best parts of coaching is seeing the long game pay off.

This client trusted me through every stage — cuts, builds, maintenance — and leaned into the why just as much as the how. Together, we built more than just physical results… we built confidence, understanding, and a roadmap she can now carry on her own.

It’s always bittersweet to say goodbye when you’ve built such a strong relationship, but it’s incredibly rewarding to know you’ve helped someone not just reach goals… but own the tools to sustain them.

Coaching isn’t about quick fixes. It’s about education, guidance, and support through the ups and downs — so you leave stronger, more confident, and in control of your own journey.

I’m so grateful for every client who commits to this process and trusts me to walk alongside them. And if you ever find yourself needing that kind of guidance, know that I’m always here to help. ❤️

09/08/2025

🔥 If you’re lifting the same weights month after month… you’re leaving results on the table.

You don’t need to PR every workout, but you do need a plan:

✅ When to lift heavier: If you can hit all your reps with 3–4+ left “in the tank,” it’s time to increase.
✅ When to stay the same: If you’re within 1–2 reps of failure with good form — that’s progressive overload in action.
✅ When to back off: If you’re constantly sore, exhausted, or stalling → it’s not weakness, it’s time for a deload.

Muscle grows when we stress it just enough to adapt, then allow recovery. Reps in reserve (RIR) is one of the simplest ways to gauge if you’re pushing hard enough without burning out.

The tricky part:

Push too hard (wrecked daily, can’t recover) 🚫

Or don’t push enough (spinning wheels, no change) 🚫

👉 The sweet spot is a structured program that cycles building + deloading so you keep progressing long-term.

✨ That’s exactly what I do for my clients. I guide their progressions by programming reps in reserve, tempo, and structured phases right inside my coaching app. This way clients know exactly how hard to push at each session.

Progress doesn’t come from always doing more, it comes from doing it smarter. Try using RIR this week and see how it helps it changes your training.

💬Have you ever tracked RIR in your workouts?

Coaching Inquiries:
ANPFitnessandNutrition.com

08/26/2025

✨ Stop dieting your way to “healthy” ✨

The truth is, if your goal is better body composition, balanced hormones, and better long-term health… the most powerful thing you can do isn’t another crash diet.

👉 It’s LIFTING heavy WEIGHTS

Here’s why: dieting alone shrinks both fat and muscle. And when you lose muscle, your metabolism slows down, your hunger hormones get out of balance, and stress hormones like cortisol rise. That combination doesn’t just stall progress, it can actually make fat cling more stubbornly, especially around the midsection.

This cycle often looks like:

❌Feeling more fatigued, even when you’re eating “clean”.

❌Cravings and hunger that seem impossible to control.

❌Belly fat that won’t budge no matter how little you eat.

❌Hormonal shifts (low estrogen, progesterone, thyroid disruption) that make your body fight against you.

But when you strength train and fuel your body with purpose? Everything shifts.

💪 RESISTANCE TRAINING…

✅Preserves & builds lean muscle → keeping your metabolism higher.

✅Improves insulin sensitivity → so your body uses carbs & energy instead of storing them.

✅Balances key hormones (estrogen, testosterone, growth hormone) → supporting fat loss, mood, energy, and cycle health.

✅Builds bone density & strength → protecting against osteoporosis and keeping you strong for decades to come.

My client here has been consistent with strength training for years, but once we added more structure- nutritional periodization + progressive overload- her entire physique transformed. She didn’t just “lose weight,” she built a lean, strong body that looks different, feels different and functions better.

⚡ Longevity. Confidence. Hormone health. Body composition. It all comes back to strength training.

So if you’ve been spinning your wheels with diets, maybe it’s time to PICK UP THE WEIGHTS and discover what your body is really capable of. 💪🏼💪🏼💪🏼💪🏼💪🏼

08/15/2025

If you had to choose 5 lbs less on the scale OR more muscle, more food, and a faster metabolism — which would you pick?

We all know that feeling… you’re this close to your “goal weight” and the thought of stopping feels impossible. But here’s the thing: sometimes, chasing that last 5 lbs comes at a cost most people don’t think about.

What if losing those last pounds meant you’d have to push into a severe calorie deficit — one so aggressive that your body starts breaking down muscle instead of fat? Muscle loss doesn’t just make it harder to get that toned look you’re after — it also slows your metabolism, making it harder to stay lean long term.

And what if 🤔instead of fighting for those pounds, you spent that time building more muscle? Not only would you be eating more food, but you’d actually raise your metabolic rate, which means you could have a leaner, stronger physique regardless of what the scale says.

What if eating more food could improve your results? More energy for training, better recovery, stronger lifts, better hormone health and a better relationship with food.

So here’s the question… which would you choose?
➡️ Push harder for a short-term number that may cost you muscle, health, and sanity?
➡️ Or shift focus to building strength, fueling your body, and creating a leaner physique that actually lasts?

In 6 months, which decision will you thank myself for making — the short-term push or the long-term investment?

The truth is, sometimes the best path to “looking leaner” isn’t losing more weight… it’s getting stronger and eating enough to support that goal.

📌Save this for the next time you feel tempted to push harder at the cost of your health.

If you’re stuck in the cycle of chasing the scale and wondering why it feels so hard — send me DM and I’ll help you figure out your smartest next move.

ANPFitnessandNutrition.com

08/12/2025

Let’s clear up one of the most stubborn fitness myths out there — lifting heavy weights will make you bulky.

This fear often holds women back from the very thing that will help them look and feel lean, confident, and strong.

Feeling bulky is often not about having too much muscle — it’s about carrying excess body fat. Muscle is dense and takes up less space than fat. When you strength train and build lean muscle mass, your body becomes more compact, not bigger. You actually get tighter, more toned, and shapelier.

The idea that women will suddenly “bulk up” from lifting heavy is also misleading because:
‼️Women don’t produce enough testosterone naturally to build muscle the way men do.
‼️Gaining noticeable muscle size requires years of progressive overload, consistent eating in a surplus, and often intentional muscle-building protocols.

Building lean muscle through strength training increases your resting metabolic rate (BMR).That means: You burn more calories while doing absolutely nothing.

💪🏼💪🏼For every pound of muscle you gain, you can burn an estimated 30–50 more calories per day — just by existing. Over time, that adds up significantly in your fat loss journey.

Cardio burns calories during the session.
Lifting weights changes your metabolism long-term.

💪🏼If your goal is fat loss or a more “toned” look, strength training should be your number one priority.
💪🏼Muscle is what gives your body shape and curves. Without it, weight loss just results in a smaller, softer version of the same shape. With it, your body becomes sculpted, strong, and defined.

Let go of the fear‼️‼️

💪🏼Lifting heavy doesn’t make you masculine. It makes you capable.
💪🏼It makes everyday tasks easier. It helps regulate hormones, supports bone density, improves insulin sensitivity, and makes fat loss more sustainable.

So next time you walk into the gym, don’t reach for the 5 lb dumbbells unless that’s truly a challenge.
💪🏼Challenge your muscles. Build lean mass. Boost your metabolism.
💪🏼Lift HEAVY. Get lean. Feel powerful.

Coaching Inquires:
ANPFitnessandNutrition.com

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07/24/2025

SUSTAINABLE WEIGHT LOSS TAKES TIME… AND TRUST.

Cheering on my sister and one of my longest-standing clients today — Taylor — who’s so close to crossing a milestone she hasn’t seen in YEARS. From 256lbs down to 201lbs, we’re closing in on a 50+ lb loss since August 2024. 🙌

But more importantly, she’s living in the results of her consistency — no longer just chasing a number on the scale.

We worked through a fat loss phase in 2019–2021. Back then, her focus was quick results. But the foundation wasn’t there: nutrition wasn’t a priority, workouts weren’t consistent, and the process felt frustrating.

Now? Resistance training is non-negotiable. Progressive overload is in place. Her nutrition habits are rock solid. The biggest shift? She stopped aiming for perfection and just kept showing up — even on the hard days.

💬 “It’s been more productive than the last diet because for the first time, I’m not doing it for looks.”

Her motivation shifted — from appearance to ability. From the mirror to her energy. From fitting into clothes to fitting into the life she wants.

💬 “I had an internal conversation: Is this the future mother I want to be? I couldn’t run in the yard with my kids or keep up with them.”

Taylor no longer ties success to a number. It’s about how she feels, how she moves, and who she’s becoming.

What worked?
✅ Flexible structure
✅ Resistance training + movement
✅ Learning how to eat for her goals (hello, protein swaps)
✅ A coach she trusts 😉
✅ Patience + consistency

💬 “Protein is now the easiest part. I love food — I just had to learn how to swap a few things.”

There’s no perfect time. You haven’t failed if it didn’t work before. You just needed the right approach — rooted in education, support, and consistency.

Taylor is proof: lasting change happens when you stop rushing the outcome… and show up for the process.

Consistency doesn’t mean perfect. It means committed.

Taylor — proud of you always. 💛

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Hamilton, ON

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http://Anpfitnessandnutrition.com/

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Want to lose weight, build muscle, boost energy levels or just have a more balanced healthy lifestyle?

My coaching offers flexible nutrition to meet your unique needs while focusing on positive lifestyle changes to help you achieve and sustain your long term goals.

ANP FITNESS & NUTRITION: Builds fitness into your life without it taking over your life. Allows you to eat foods you enjoy, confidently. Helps identify stressors that may inhibit your ability to make healthy decisions. Helps you replace habits that may be keeping you from your goals.