Fit And Dedicated, 410 S Rampart Blvd #200 (2026)

25/03/2024

The reason it is confusing as F when you start trying to change your diet/lifestyle to see more results..

Is because most people do NOT understand the basic principles of fat loss, how to lose fat and keep it off.

And to see more progress, you cannot be in a deficit chronically and expect to see consistently amazing results!

There are many ways to get into a calorie deficit (eating less than maintenance or burning more calories than maintenance), but not ALL of them are necessary or sustainable ways of doing so!

✅ The one basic principle that you have to remind yourself of with fat loss is that how you lose the weight is going to determine how sustainable your progress is going to be.

If you take an extreme approach to your goals and look for a quick fix after quick fix you will never be able to sustain your progress!

Fasted cardio? Burns the same amount of CALORIES as non fasted cardio.

Eating carbs at 8am VS 8pm? Not going to change your FAT loss progress, maybe effect you’re digestion depending on the food, but nothing to do with your fat/ weight loss.

Keto?! May put you into a calorie deficit, but CAN you sustain it? Probably not!

And remember- THIS is what sets our clients apart, we do NOT initially slash your calories by 30 to 50%, BUT INSTEAD slowly decrease food or increase your activity levels in order to get into a sustainable calorie deficit for 10-12 week periods.

If you cannot keep up the diet that you’re doing, you won’t be able to keep up your progress!!

Start by tracking your intake intake, moving your body consistently 3 to 5 days per week, prioritize weightlifting and hitting 8000 to 10,000 steps per day which is a very sustainable approach to movement!

You can slowly start decreasing your macros as the weeks progress or slowly start increasing your activity levels from where you start.

Stay consistent and you will see consistent progress!

26/02/2024

YOU are focusing on the wrong thing.

If you are wondering whether you should be focusing on hitting your calories or your macros when you’re tracking in MyFitnessPal this post is for you!!

To get right to the point here:
If you are hitting your macros you are hitting your calories.

Every single macronutrient is equal to a certain amount of calories.

1g carb = 4 cals
1g protein = 4 cals
1g fat = 9 cals

Therefore if you are eating a Food, tracking it in MyFitnessPal and hitting your macros.. YOU WILL hit your calorie intake!

What you do have to be careful of however is food labels, and the MyFitnessPal food database!

Anyone can add a Food! into MyFitnessPal meaning that the calories and macros won’t always be accurate unless they are FDA approved with a checkmark!

Also thinking about fiber and “ net carbs “ from sugar alcohols etc. can be subtracted from carbs or calories but… Yes fiber is a carb… And yes fiber does have calories so it does have to be included in your overall macros for the day.

All in all, if you’re hitting your macros, you are hitting your calories and you don’t need to worry about being absolutely perfectly on the gram with your macros in order to make progress.

If you are consistently getting within 5 to 10 g of your protein, carbs and fat you will be able to see consistent progress which is the most important thing to be paying attention to!

If you are looking for more education, support, accountability and help on your fitness journey check out the one on one coaching application link in our bio!!👊🏽

23/02/2024

Are you ready to ditch the food scale and embrace a more intuitive approach to eating?

There will be a point in your fitness journey where that happens and that’s a GREAT thing!

Remember, transitioning to intuitive eating is a journey, not a destination and to be honest it is not SUPPOSED to happen overnight.

Be patient with yourself as you relearn to trust your body and utilize all of the tools you have from tracking macros!

Swipe for the tips!!

15/02/2024

Do you ever feel like you’re just going through the motions at the gym doing what you THINK you need to be doing?!

Orrr maybe you’re tracking your macros eating your bodyweight in protein but you’re not seeing any muscle development?

Or maybe you have been in a calorie deficit for 6+ months and you’re not getting any more “toned”.

When Lyndsi started with me she was eating around 1700 calories daily.

She was lifting consistently.
She was running consistently!

But she was not seeing the muscle definition or fat loss she wanted because she has never taken the time to GROW the muscle she wanted!

When you invest your time into building your BASE (building muscle): you are setting yourself up for a much easier fat loss phase and a much more SUSTAINABLE fat loss phase!

We are now in Lyndsi’s SECOND reverse diet:

She is eating 2950 calories daily
She is lifting following a structured training program
She has more balance and flexibility with her nutrition
She doesn’t feel restricted with nutrition
She focuses on lifting heavy/ progressive overload
Takes 2 rest days weekly

And this has helped Lyndsi see MORE muscle definition and maintain on higher calories with less body fat!

If you’re struggling to see the results you want or maintain your fat loss after a cutting phase comment “RECOMP” below and we can chat and see if we can help!!♥️

09/02/2024

When I started my fitness journey my “ goal weight” was 10 to 15 pounds less than I am currently.

Swipe for baby sar in her “ I’m obsessed with the scale era”😭

You have probably heard the saying “muscle weighs more than fat”.

Now… that’s not necessarily true, but muscle is much more compact than fat mass.

So LADIES, when you have more muscle mass, you look stronger, you look leaner, and you’re able to maintain a leaner physique, even when you weigh more on the scale👀

In order to get “toned”, you want to have more muscle mass and less bodyfat.

For the first four years of my fitness journey, I was constantly under eating, and in a calorie deficit, because I thought that losing more weight on the scale would equal looking stronger and more toned!

It was only when I actually took time to build muscle mass, eat in a calorie surplus and essentially WEIGH MORE on the scale, because I have more muscle that I got to a place where I was really happy with my physique, and I look toned.

The first time I did a reverse diet this was really scary for me, but the more muscle I gained the more I realized that that was actually my secret weapon on my fitness journey.

If you’re scared to see the scale go up, but you have been doing the same thing again and again constantly in a calorie deficit not seeing the progress that you want, this is your sign to actually take time to build muscle if you’re trying to get toned and stay lean year round!

If you’re looking for more help, support and Acountability on your journey check out the link in my bio to learn more about one on one coaching!!✌🏽🫶🏽

07/02/2024

If you’re struggling to break past a plateau to build muscle mass and lose more bodyfat, you need to read this➡️

Laura is currently cutting down eating 2075 calories and lifting HEAVY!! 🔥

Laura started with me eating around 2000 cal, and for the first 12 weeks of coaching we focused on increasing her calories slowly all the way up to 2285 calories!

Now we are cutting down eating 2075 cal every day and we are just getting started in this next phase.

As you can see here she has put on more muscle mass, has less body fat, and we still have 10 weeks to go in this cutting phase!

“I want to improve my body composition and overtime build more muscle around my legs. I would like to improve my overall shape and silhouette and lower my body fat percentage”

Building up your calorie intake and going into a surplus to build muscle can be very uncomfortable..

But it can also be the best way to help you lose more body, fat, build more muscle and help you long-term see more and more amazing progress on your fitness journey!!

Here is some of what Laura has had to say in her check-ins:

“I feel amazing. Something just clicked this week I’m not sure what but I just felt great mentally and determination wise”

“I feel so good actually! I hit all my workouts and my macros were on point!”

“I feel AMAZING! I felt strong and beautiful and nourished this week! My period didn’t slow me down at all like it normally does.”

The goal with every single one of our clients is to help them, feel excited, consistent and accountable, while working on their fitness journey and reaching their physical goals!

If you are struggling to see progress on your fitness journey or you’re scared to put on muscle because it’s uncomfortable this is your sign to build up your calorie intake and muscle mass before going into your next cut!

If you need more help, support and accountability on your fitness journey, check out the info for Online Coaching with the link in our bio ♥️

02/02/2024

If you are frustrated, not seeing the progress that you want in the gym…

stop doing the same thing again, and again expecting a different result!

Swipe through!! Or comment “REVERSE” for a breakdown video on reverse dieting!

29/01/2024

When Emily and I started working together⬇️

She was eating 188 g of carbs and 1800 calories.

She was 136.6 pounds (is now 131lbs), so there is only a 5 pound difference in these photos..

And her goal was to build muscle, reduce body fat and heal her metabolism🤝🏽👀

She was eating in a calorie deficit for months on months, constantly cutting calories and increasing cardio and she was sick of not seeing the progress that she wanted.

Now, Emily is eating 2380 calories and 239 g carbs DAILY!!🥵😍

She is 5 pounds down on the scale, but she has much more muscle mass, less body fat and is eating 580 cal more every single!

She is also doing all of this while working out at home with dumbbells ONLY.

Following flexible, dieting with no restrictions!

Learning and implementing a flexible lifestyle throughout the process.

And actually having fun with her workouts and fitness again!

I know many of you out there feel frustrated, feeling like you’re not seeing the progress you want and get in your head about what the next steps are..

But I promise you, if you are a chronic diet or constantly in a calorie deficit, the goal should not be to decrease more, but to actually build your metabolism back up!!

If you’re looking for more customized help and support under your fitness journey, check out the link in our bio to learn more about one on one Coaching!

24/01/2024

4 things that I do every single day that have completely changed the trajectory of my life and I’ve helped me maintain a positive mindset..

I don’t dwell on the past.

We have all made mistakes, we have all done things that we might regret a little bit in the moment but one thing that really changed the trajectory of my life is that I don’t ever dwell on the past. I focus on what I can do moving forward tell me to get to where I want to be.

I spend MORE quality time with the people I care about, the people who prioritize their well-being, growth, and people who really want to see me win just as much as I want to see them win. Surround yourself with the energy that you want in your life.

I start the day with the little things that add up. I make my bed, brush, my teeth, have my to do list, have my coffee, and I start my day a little bit slower instead of rushing through the motions.

I write out my goals every single day. Whether it’s two goals, whether it’s one big goal, whether it’s five daily goals… I write out my goals every single day to remind myself what I am going to achieve.

Changing your life starts with the little habits, every single day that add up to big results overtime. And that all starts with making a choice.

What are some of the small things that you do every single day that help you become a better version of yourself?

Comment ONE below✌🏽♥️

22/01/2024

How do you become a weapon—

Well.
You-turn:

“ why is this happening to me?”

“ what can I learn from this”

It isn’t that you need more hours in the day.

It isn’t that you need the fanciest gym membership.

It isn’t that you need the latest launch from Lululemon..

The problem isn’t that you need more, the problem is that you need more of a commitment to yourself.

The best way to build self-confidence is to make a commitment to yourself, create a plan of action and stick with it.

And the way that you really make a difference in your own life and especially with your fitness journey is by continuing to make small commitments every day that add up to big changes over time.

My best advice on your fitness journey is to start making small commitments to yourself daily.

To drink eight glasses of water today.

To eat 3 servings of vegetables today.

To track your macros three days this week.

To get into the gym three days this week.

To take a walk for 15 minutes in the morning.

If you really want to change your life, you have to start by telling yourself that you can and you have to follow through. Because the most important relationship that you have, is the relationship that you have to yourself, and if you can’t trust yourself to follow through… Who can you trust?

If you need some accountability and help with getting started, check out the link in my bio to learn more about one on one coaching!!

15/01/2024

The more complex the diet..

The more likely you are to fail

Hear me out.. if every single meal that you had had 40% carbs, 30%, protein, 30%, fats and a fruit or vegetable.

Would that make your life more complicated? Or less complicated.

I know tracking macros can be intimidating, especially if you have never done it before or don’t even know where to start.

But LADIES I promise you, tracking, macros is a tool that can change your life if you take the right approach.

So start here:

- [ ] Start by tracking what you’re currently eating for 5 to 7 days in my fitness pal (free version is fine)
- [ ] Then calculate the averages of your calories, carbs, protein, and fat
- [ ] Bring those percentages with those calories to 40% carbs, 30%, protein, and 30% fat. Make sure your protein is between .8 to 1.2 g per pound of body weight. Stick to 1-1.2 if you’re trying to gain muscle mass 🙂
- [ ] This will give you an estimate and maintenance, track at this maintenance for 2 to 3 weeks, take progress, photos, and weigh ins weekly and see if you’re weight, goes up, down, or stays the same
- [ ] This will tell you, if you’re in a surplus, at maintenance or in a deficit
- [ ] Then you can start to slowly bring your calories down by about 100 to 150 cal every 2 to 3 weeks depending on how your body is responding if your goal is fat loss. Do the inverse if your goal is to gain muscle
- [ ] Stick to about 80% nutrient, dense foods and 20% “fun foods”

It can feel intimidating to get started with tracking, but after 2 to 3 weeks, it’ll become a habit, it’ll feel like part of your daily routine, and you will know how to move forward without having to track and weigh out every single thing after three months of tracking.

The best investment you can make in your finish journey is knowledge and understanding how to feel your body correctly, don’t be intimidated, just get started ♥️

Comment “ macros “ below if you want a copy of my free macro guide!

Fit And Dedicated

25/03/2024

26/02/2024

23/02/2024

15/02/2024

09/02/2024

07/02/2024

02/02/2024

29/01/2024

24/01/2024

22/01/2024

15/01/2024

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