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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!

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

10/14/2025

Progress is more than a number on the scale

Your progress isn’t defined by how much you weigh.
It’s in the choices you make daily — showing up, tracking, planning ahead, and continuing even when it feels slow.

Because the truth is…
This journey isn’t about chasing skinny.
It’s about building strength.
Feeling energized.
Moving with confidence.
Becoming someone who trusts themselves to follow through.

The scale will never reflect your patience, your consistency, or your growth mindset — but you will feel it.

So stay grounded in the basics.
Keep showing up.
Keep learning.
And remember — progress looks like feeling better, moving better, and living better… not just weighing less.

Xo Coach B

.coaching

10/06/2025

Why You’re Still Struggling with Fat Loss

There’s another factor that might be holding you back in your fat loss journey…

You’re relying only on movement.
You work out hard — but you don’t care about your nutrition at all.

Here’s the truth: nutrition (a calorie deficit) is what drives fat loss.
If you’re not paying attention to what you eat, how do you even know if you’re in a deficit?

It’s way easier to eat more than you think you’re burning. That’s why awareness around your intake matters — especially if your goal is fat loss.

Yes, exercise contributes to energy expenditure. But if your nutrition is all over the place, it’s just not enough.

Think about it —
It’s easy to grab a drive-thru meal, snack on a few handfuls of nuts, enjoy some chips or cookies, stop for ice cream, and then hit the bar for drinks and nachos.
You can wipe out your calorie deficit real fast without even realizing it.

And let’s be real — you shouldn’t be using exercise as punishment or a way to “make up” for your choices.

Even eating “clean” doesn’t save you if you’re overeating or binging on the weekends. What you do with your nutrition every day matters.

The real struggle?
Your habits and behaviors around food suck — and that’s what’s keeping you stuck.

You can change that.
Dial in your nutrition. Pair it with resistance training and some cardio you actually enjoy — that’s the sweet spot.

So, are you the person who spends hours in the gym but still looks and feels the same?

Maybe it’s time to ask yourself… could it be your nutrition?

Time to figure your s**t out.

Xo Coach B

.coaching

09/30/2025

Why do we lose control? Why do we overeat?

There’s no single answer. Eating is complex.

You have to zoom out and start building awareness.

What were you doing when you lost control and found yourself finishing the chip bag?
Who were you with?
Why did you choose the chips?
What were you feeling?

And then—look at your nutrition.
What did you eat today?
Did you eat enough protein?
When was your last meal?
Has it been way too long?

And don’t skip over sleep.
Did you sleep well?
Did you even get enough?

Here’s the truth: it doesn’t “just happen.”
When you say, oh well 🤷🏼‍♀️ I lost control—I call bulls**t.

Most of the time it’s because you’re either:
being way too extreme with your food choices
or simply not eating enough calories

But there’s usually more.
A trigger. A situation. A pattern.
That’s why you lose control.

If you want to stop overeating, you have to create awareness. This is the work.

We’ve all had an over-indulgent moment. But when losing control or bingeing becomes a repeated pattern… that’s when it keeps you stuck where you are today.

So instead of beating yourself up, get curious. That’s how you change it.

xo, Coach B
coaching

09/15/2025

Do you have “cheat meals”?
And be honest—are they actually working for you?

Here’s the truth: your cheat meal is keeping you stuck.

Why?
Because the word cheat automatically makes you feel like you’ve done something wrong. You end up judging yourself, feeling guilty, and spiraling into that all-too-common f**k-it mindset.

I’ve seen it happen over and over…
One “cheat meal” turns into a full-blown cheat day.
That stack of pancakes and bacon at breakfast turns into:
“Well, I already screwed up… might as well keep going.”

Sound familiar?

This usually comes from following restrictive, ultra low-calorie diets and chasing that all-or-nothing “eat clean” mentality.

But let me be clear:
If your diet was actually sustainable, you wouldn’t feel the need to cheat on it.

And those cheat meals? They can easily push you into a calorie surplus. Imagine what a full cheat day does. This is why you keep struggling with…
✅ Your weight
✅ Your relationship with food
✅ Your body image
✅ Your mindset

So what’s the solution?
✅ Change your mindset—start thinking long-term, not quick fix.
✅ Have some damn patience.
✅ Stop labeling foods as “good” or “bad.”
✅ Drop the heavy restrictions.
✅ Build a flexible approach that actually works for your life.

Because here’s the reality: you don’t have to cheat if your nutrition plan gives you freedom, flexibility, and enough food to feel human.

❗️CALORIE DEFICITS are not forever - but you shouldn’t hate life while dieting either!

⚠️ And yes, it takes work—it’s about unlearning old patterns and figuring your s**t out.

Xo Coach B

.coaching

09/08/2025

The biggest shift you’ll ever make isn’t in your workouts or nutrition… it’s in your mindset.

When you catch yourself saying “I can’t” — stop.

You CAN. Maybe not today, maybe not perfectly, but with practice, effort, and belief in yourself… you’ll get there.

How you speak to yourself creates the lens you see progress through. Positive, proactive self-talk is what turns challenges into growth.

👉 You can do hard things.
👉 You will get stronger.
👉 You will build habits that last.

Start with your words. The rest will follow.

Xo, Coach B

.coaching

09/05/2025

“I’m dieting but not losing weight…”
One of the most common things I hear from women.

Here’s the truth:
If you’re not losing fat, you’re not in a deficit.
Dieting ≠ deficit.
Guessing ≠ tracking.

Most of you are underestimating food, overestimating workouts, and forgetting how much time you actually spend sitting.

If you’re not tracking, you’re just hoping.
And hope isn’t a fat loss strategy.

Track your intake. Track your protein + fiber. Track your training, steps, sleep, and how often you’re dining out (that “healthy” meal out could be 20–30% higher in calories than you think).

When you’re truly in a deficit and you stay consistent—you’ll see results.

You’re not broken.
You just need to be more accurate and more honest with yourself.

xo, Coach B

.coaching

Address

Leduc, AB
T9E0A3

Website

https://bethferacofitness.com/coach-brandy

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