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Motivateandbfit

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Nutrition Coach & Personal Trainer, helping women 35+ eat & exercise smarter to achieve fat loss, increase strength, improve performance, sustain their results, even through perimenopause without restrictions!

02/19/2026

You can do your cardio.
You can hit your steps.
You can work on your stress.
You can prioritize sleep.

All of that matters.

But if fat loss is the goal?

Adherence to a calorie deficit is what moves the needle.

Period.

Nutrition is the driver, exercise the passenger.
Exercise is more than energy expenditure.

Lifting weights? The benefits of lifting go way beyond body composition...
Think: strength, increased & preserved muscle mass, improved resilience & confidence.

What about cardio? Huge benefits for your cardio/respiratory system & overall health.
That’s why we do it.

What about steps?
This is managing daily activity. And if you sit at a desk all day, steps fu***ng matter!
Improve your sedentary behavior, we are meant to move!!

Exercise is great, but we can not control the amount of energy expenditure. But you can control the amout of food/calories you consume.

Let’s review some facts:
If you’re in a deficit → you lose fat.
If you eat at maintenance → you maintain.
If you eat in a surplus → you gain.

Trying to outrun a surplus? Out-train overeating & your cheat meals? Good fu***ng luck!

DEFICITS work.
Exercise is the passenger -supporting the deficit by adding some energy expenditure which is inaccurate. [For reference, It depends on intensity, frequency, effort, body size, adaptation… and more]

Stress management and sleep? These are not ‘fat burners’
But manage these...and they can impact your ability to adhere to the deficit.

Steps?
Yes, increase these, be less sedentary!!

Figure your s**t out...
Lift weights.
Do some cardio.
Get your steps.
Manage your stress.
Get some fu***ng sleep.

Your habits and behaviors MATTER - as they can be a game changer in adherence to your deficit.

Xo Coach B

.coaching

01/13/2026

What does sustainable fat loss look like?

Overtime, its a trend down but it’s more than the scale.

It’s about a sustainable approach that includes a shift in mindset, relationships with food and body.
It’s about feedback that goes beyond the scale, celebrating the smallest wins.

Most importantly, it’s adherence to a calorie deficit.
Over a period of time, not just a moment in time.

Fat loss requires a change >>> in habits and behaviors. These new changes, they require YOU taking action.
[so stop wishing for things to happen or I’ll start Monday...]

It’s not about perfection. It’s finding new - better ways, habits and behaviors.

It’s really a shift in identity. Doing things to support your future self.

Who are you right now? Who do you WANT to become?

Identity isn’t just about how you look. What does your life look like? What do you value? Prioritize?

Get fu***ng curious. Fat loss takes time and it will trend down if you keep showing up and taking action - adhering to your defict.

And long term...these changes show up for maintenance = ultimate goal post diet.

Think about all of this. Be patient. Your future self will thank you for it!

Xo Coach B
.coaching

01/06/2026

Seriously. Stop.
Stop demonizing sugar… aka carbs.

The cookies you “can’t stop eating”?
They contain fat, sugar, a little salt.
They taste fu***ng delicious.
They’re also very calorie dense — which is exactly why stopping at one can feel hard.

Now add this: (you have this on repeat…)
“I shouldn’t have this.”
“I can’t have this.”
“These are so bad for me.”
“Carbs are so bad.”
“It’s the sugar.”

Restriction makes food louder. Not weaker.

If you’re exhausted all the time, barely moving your body, don’t have a plan, aren’t managing stress, and then you overeat — that’s not a willpower issue. Thats a decision problem. Own it. That’s why fat loss feels hard or a deficit feels impossible to stick to.

Your relationship with food, your body, and exercise matters. A LOT.

You don’t need to eliminate foods unless:
• you’re allergic
• you have a true intolerance
• or you genuinely don’t like it

If sugar or “carbs” feel like they’re calling your name — or you feel “addicted” — that’s usually habits, behaviors, mindset, and your food relationship, not the food itself.

Yes, food noise is real.
Yes, it’s complicated.
And yes — it can be addressed.

But it’s rarely solved by cutting foods out and hoping for the best.

Figure your s**t out.
That’s the work.
You can do hard things.

Xo Coach B
coaching

01/05/2026

STEADY.

My word for the year.

Not flashy.
Not extreme.
Not “all or nothing.”

From a coaching standpoint - it can mean:
showing up even when motivation waivers & shifts.
choosing consistency over chaos.
zooming out when emotions want the wheel - getting curious.
building habits that actually last.
trusting the process instead of forcing outcomes.

I want to share.
This isn’t just how I coach.
It’s how I’m living this year.

As a coach.
As a mother.
As a wife.
As a human.

Progress doesn’t come from intensity you can’t sustain. (Read that again)
It comes from staying steady when things get loud. (And for some of you, it’s piercing noise)

If you’ve been waiting for permission to slow the spiral,
this is it.

Stay steady.
It compounds.

What’s your word?

Xo Coach B

01/01/2026

Thank you 2025❤️
Family. Concerts. Oilers. Backyard oasis. Trips.

Ready for 2026.

12/24/2025

The holidays don’t ruin progress.
Your all-or-nothing thinking does. I said it. It’s you, your approach 😉.

This season isn’t about pushing harder, restricting more, or “starting fresh” later.
It’s about practicing the skills that actually matter:

• Eating consistently
• Training imperfectly
• Dropping food guilt
• Getting back on track without drama

And… GETTING FU***NG CURIOUS, owning decisions.

You don’t need discipline — you need a better approach.

This is what sustainable looks like.
Not sexy. Not extreme.
But it works — long after the holidays are over.

Read this. Read it again when your brain wants to spiral - because old habits & behaviors just don’t go away.

Enjoy your holidays!!

Xo Coach B
.coaching

12/11/2025

You can lift weights, do your cardio, manage your steps.
You can manage your stress and get more sleep.

However, if fat loss is the goal, adherence to your calorie deficit matters. Repeat this. Adherence to a deficit = fat loss.

Exercise - it’s not for fat loss, although you will experience energy expenditure, the benefits of exercise go beyond body composition.

Cardio, same thing. And really it’s all about the cardio respiratory system and the health benefits of cardiovascular training.

Steps, same thing. Really this is managing total physical activity. Which IS BENEFICIAL especially if you are someone who sits all day at your job.

Exercise, does not drive fat loss.

The amount of calories you choose to eat on a regular basis drives fat loss [if in deficit] and will support maintenance [if you eat enough to match your energy expenditure] and REALLY supports FAT GAIN [if you eat more than your body expends]

What’s the old saying...? You can’t out run a poor diet? [surplus, cheat meal, overeating]

Yep, still true.

DEFICITS work for fat loss. PERIOD!!

Exercise is a tool to help deepen the deficit [adds some energy expenditure] but we CAN’T rely on this value as it is highly inaccurate as it is based on many factors. One - intensity. Two - frequency. [and more]
Managing stress and sleep REALLY helps with adherence.
Managing steps ... that gets you away from being so fu***ng sedentary.

So, sure do all these things BUT remember, fat loss requires adherence to the deficit.

Xo Coach B
.coaching

12/07/2025

“Figure your s**t out”

I say this all the time because it’s the truth: if you want to grow, if you want things to feel different, you’ve got to start figuring your s**t out.

Look ahead and make a plan.
Look back and be honest about what needs to shift.

If you don’t love how you feel or how you’re showing up—good news: you can change it.

“Figure your s**t out” isn’t about perfection or waking up tomorrow with everything magically solved. It’s about getting curious. Asking better questions. Building awareness. Taking ownership.

You are capable of this.

So what’s the 1% you can improve this week?
Start there.

The weekend’s here… and it’s almost over… have you figured your s**t out yet?

Xo Coach B

11/15/2025

“I was counting calories and eating in a deficit…”
“But I didn’t lose any weight.”

I’m gonna be real with you:
If the scale didn’t move, you were not actually in a deficit.

I know that’s hard to hear.
And maybe you thought you were in a deficit because an online calculator told you what your calories “should” be…
But if there are no changes, the math isn’t mathing.

Here are a few things to consider:

• Food labels can be off by up to 20%
• You might be under-reporting more than you realize
• A “tablespoon” of peanut butter measured with the spoon instead of a scale? Yeah… that adds up fast
• All the little bites, licks, tastes, snacks, sips, gum, cream in your coffee… those are calories too (I’ve seen this add up to 250+ a day)
• Eating out more than once a week? Restaurant calories are wildly inaccurate
• Hitting the gym inconsistently or without intensity matters
• A sedentary job or lifestyle means you’re not burning as much as you think

Bottom line:
Calories coming in are probably higher than you think,
and calories going out are probably lower than you think.

And yes—stress, poor sleep, and the habits that follow can absolutely affect your hunger, cravings, and food choices.

At the end of the day:
You HAVE to be in a calorie deficit to lose weight.
There’s no way around it.

So the real question is:
What needs tightening up so you actually create a deficit?

Figure your s**t out.
xo Coach B
.coaching

10/31/2025

Halloween candy isn’t poison — and it’s not “bad” for you.

Before you twist that — no, I’m not saying go eat the whole bucket. What I am saying is that a healthy relationship with food includes things like candy and chocolate.
You know… balance. (Think 80% nutrient-dense, 20% less nutrient-dense.)

Pay attention, read this…

This used to be me — back when my relationship with food was totally fu**ed up.

I used to say:
“I shouldn’t have any…”
“I can’t have any…”

I remember wishing I could just have one.
I remember calling candy “bad.”
I was terrified one piece of chocolate would ruin my progress.

And guess what happened?
I’d give in — sneaking pieces when my girls and hubby weren’t looking. One… two… three… and then came the guilt.
Because it never stopped at three — it became four, five, six… and I’d feel ashamed.

But the problem wasn’t the candy.

The problem was:
👉🏻 Extreme dieting
👉🏻 Low calories
👉🏻 Labeling food as “bad”
👉🏻 Forbidden food rules
👉🏻 The bulls**t narrative around food

And honestly?
The biggest problem now is people still listening to misinformed influencers calling candy “poison,” “toxic,” or “bad.”

So where am I now?
After doing the work — ditching diets, eating at maintenance, rebuilding trust with food and my body — I can enjoy Halloween candy without guilt or temptation.

About today:
If you have candy — good. Let yourself. You don’t need to “make up for it.”
No crash dieting.
No extra workouts to “earn it.”

If you feel guilt, that’s your sign — the work isn’t in the gym.
The work is in your mindset and your relationship with food (and your body).

You’re not broken.
Candy isn’t poison.
And you don’t need to start over today.

Back to your normal routine.

XO Coach B

.coaching

10/25/2025

Do you have “cheat meals”?

And… are they actually working for you?

Because let’s be real — your “cheat meal” might be one of the main reasons you keep struggling.

Here’s why:
The word cheat automatically makes you feel like you’ve done something wrong.
You judge yourself.
You feel guilty.
And that guilt? It’s one of the biggest drivers of the “f**k it” mindset.

I’ve seen it countless times — someone plans a “cheat meal,” and it turns into a full-blown cheat day.

It starts with pancakes and bacon in the morning, and by noon it’s,
“Well, I’ve already blown it, f**k it…”

Sound familiar?

This usually happens with restrictive, ultra low-calorie diets or the whole “eat clean” mentality.
Because let’s be honest — if your diet was sustainable,
you wouldn’t need to cheat on it.

A single cheat meal can easily push you into a calorie surplus.
Now imagine what a cheat day does…

And that’s why you keep struggling with:
your weight
your relationship with food
your body image
your mindset

So what’s the fix?
Change your mindset — start thinking long term.
Have some fu***ng patience.
Stop labeling food as “good” or “bad.”
Drop the restrictions.
Change your approach.

You don’t have to “cheat” when you have a more flexible, balanced approach to food.

Of course, it’s not magic — there’s still work to do.
It’s about figuring your s**t out so you can create something that actually lasts.

Xo Coach B
.coaching

10/18/2025

Celebrate the small wins! Or any win!! Big or small!

(Swipe through a few wins I’m celebrating with a few of my clients)

Too often, we overlook them because we’re chasing the “big” result — the goal weight, the perfect routine, the visible change.

But it’s the small wins that get you there.
The days you show up when you didn’t feel like it.
The meals you plan ahead.
The moments you give yourself grace and keep going anyway.

Those are the wins that build momentum.
Those are the habits that create lasting change.

So celebrate them — because they matter just as much (if not more) than what the scale says.

Progress isn’t just physical — it’s every choice that moves you closer to your future self.

And your future self will be forever grateful!

Xo Coach B

.coaching

Address

Leduc, AB
T9E0A3

Website

https://bethferacofitness.com/coach-brandy

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