PHASEmpowerment

PHASEmpowerment Tone Up & Lose 10-20 lbs! Workout w/confidence during pregnancy
12 WEEKS W/ME ⬇️

You don’t need a “reset” or a “detox” 🩷💕 you need a plan that is strength-first and a nutrition plan that is structured ...
03/02/2026

You don’t need a “reset” or a “detox” 🩷💕 you need a plan that is strength-first and a nutrition plan that is structured (and teaches you what to focus on!)

This is exactly what we do inside the Sustainable Fat Loss Solution ☺️

If you’re tired of the on/off cycle and ready to be consistent, comment or dm me “STRONG” and I’ll send you the deets 🥹🍀
2 spots filled today!
We start March 16th, 7 spots remain!

03/01/2026

If your only plan is “eat less and hope,” you’re going to feel stuck 🫶

GLP-1 medications like Ozempic work by:
• Slowing gastric emptying
• Increasing feelings of fullness
• Reducing appetite signals

It’s not magic 🥲. It’s physiology! And the cool thing?
You can influence those same pathways naturally through how you eat and move.

Here’s what actually moves the needle:

1️⃣ Eat 25–40g protein per meal
Protein increases satiety hormones like GLP-1 and PYY and reduces ghrelin (your hunger hormone).

2️⃣ Lift weights 3–4x per week
Resistance training preserves lean muscle, which protects resting metabolic rate during fat loss. The longer you lift, the more you can eat naturally.

3️⃣ Walk daily
Higher NEAT (non-exercise movement) is strongly linked to long-term weight maintenance and metabolic health.

4️⃣ Eat balanced meals
Protein + fiber + carbs together improves blood sugar stability and appetite regulation. The right food combos release GLP-1 naturally!

Most women don’t need a new weight loss supplement.
They need a repeatable system.

Comment “BLUEPRINT” if you want the framework I use with my clients to help them lose 20+ lbs of body fat through nutrition and exercise habits👇

02/28/2026

Here’s how Audra lost 27 lbs and gained true confidence 🩷

For the first 3 months inside the Sustainable Fat Loss Solution, Audra focused on fat loss!

- she started paying attention to overall calorie intake
- hit her protein and fiber 80% of the time (enjoyed traveling throughout the program)
- started focusing on what she was having for lunch, she was really intentional about this part!
- included strength training for the first time in years and gained muscle with 30-40 minute workouts
- learned what balance looks like for her! She was able to identify the foods that made her feel GOOD
- and she did it CONSISTENTLY ☺️

She described the feeling after the program as “free and empowered!” 🥹

Audra came in knowing she didn’t want a “diet plan” but a sustainable change she could make a lifestyle out of!!

SOOO proud of this girl!!!!! 🥹

📣 1 spot remains for my next coaching group starting MONDAY! The Sustainable Fat Loss Solution is a 6 month program that teaches you how to gain muscle and lose body fat in a sustainable way while boosting your metabolism! Lose 20-30 lbs of body fat and gain your confidence back!
DM me a 🩷 to learn more about joining today!!

Sharing some dinner ideas 🩷 send this to a friend! & save for later 🙏🏼
02/27/2026

Sharing some dinner ideas 🩷 send this to a friend! & save for later 🙏🏼

02/25/2026

Cardio has a time and place, but it shouldn’t be your only strategy when it comes to weight loss and boosting your metabolism!!

I like to think of cardio as a tool in your toolbox! You don’t need to start running 2 miles a day to see results, you need to focus on what you’re eating and pair it with a muscle building plan!

My framework teaches:
3-4 strength training workouts a week
Hitting a daily step count goal
Taking at least 2 rest days
Sprinkling in something that you love (running, yoga, group fitness, ect)

And honestly! You’re wayyyyyy underestimating how strong you are. When you really try to push weight you’ll realize how much you can actually lift!!

Especially in today’s world where we’re sitting more and eating for convenience, these habits are especially important. Losing 20-30 lbs the right way will take 3-6 months. That isn’t a reason to be discouraged, though, it’s a reason to start today!

⭐️ I have 1 spot open for a March 1st kickoff!!
If you’re ready to feel good in your skin by summer & start taking your eating/exercise seriously, don’t miss this opportunity!
DM me a 🩷 if you’re interested in learning more!

You guys, our 30’s are going to fun 🥲
02/19/2026

You guys, our 30’s are going to fun 🥲

02/19/2026

He has his job, and I have mine 🤣🩷🥲🥰

Honestly though, one my favorite sounds and sights is the kids playing with Kyle! The kids know I don’t wrestle… and they know dad always does lol

02/10/2026

I actually did this today 🙋🏼‍♀️
I reached for the Olipop, but after I thought about it, I knew water is actually what I needed.

(I’m not saying Olipops are bad, but is it something you need all the time… probably not!)

And you know what? A lemon water, tea, warm water, or ice water, can hit the spot just like a *special drink* would. And even better…. It will make you feel SO much better after the fact!!

The more you can say no to things you don’t need & say YES to the things that will make you 1% better, the easier this whole health thing becomes.

The best part?
You don’t even miss the things that made you feel like crap. You crave the things that make you feel GOOD.

You got this!
Happy Tuesday!

Ps, pardon my crazy hair and pjs; when your baby has an ear infection, this is what it ACTUALLY looks like 🥲

02/09/2026

I see it all the time ❤️ moms know protein is important, so they’re trying to add more and more, but no results to show for it!

Yes! Protein is king, that is true, but that doesn’t mean it’s the only thing that matters.

🙏🏼 You still need a balanced diet with the correct calorie goals!!!

This includes:
Protein, yes, from meat and fish
Fruits (carbs)
Veggies (carbs)
Seeds
While grains
Dairy
Water
(To name a few)

NOT onlyyyyyy protein.

📣 I want you focusing on including a wide variety of healthy foods, from the Earth, and from animals ❤️

This is how you nourish fat loss!

02/09/2026

Arie makes her story truly relatable in so many ways. If you’re a mom, you’ll want to listen to this one!

Comment “Episode61” and I’ll send it straight to your DMs!

In July of 2025, Arie and Scott welcomed their 3rd, beautiful, baby into the world. After arrival of Shiloh, they learned of her Down Syndrome diagnosis, and have been blessed in unexpected ways since! Arie shares her honest and vulnerable experiences in this journey. It will give you goosebumps!

Episode 61: When Motherhood Surprises You: Strength, Grief, and Joy

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