PHASEmpowerment

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

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

🩷

02/07/2026

We all experience unexpected outcomes in motherhood ❤️ & we constantly have the opportunity to keep building and learning. And it is AMAZING.
Arie did a beautiful job sharing her story on the most recent podcast!

From navigating an unexpected Down Syndrome diagnosis to feeling peace in the beauty it has brought to her and her family, it’s such a good listen!

Comment “Episode61” and I’ll send the Spotify link directly to your inbox! 🥰🙋🏼‍♀️

Scroll to the end of a weekend checklist 📋 Make your Monday self proud!!
02/06/2026

Scroll to the end of a weekend checklist 📋 Make your Monday self proud!!

02/05/2026

🤰🏼Pro hack! Set goals by trimester, it makes your task at hand seem so much more feasible and keeps you focused on your current stage of pregnancy!

Embrace the journey 🥰

Generally speaking, these are some simple goals you can set each trimester:

FIRST: keeping “exercise” a habit with simple, 15 minute workouts or stretching flows

SECOND: up the intensity and focus on strength!

THIRD: labor prep time, the final 8 weeks

‼️ Now LIVE | Episode 60 on the Fitness for Pregnancy Podcast!

👉🏼 Comment “episode 60” and I’ll send the link directly to your inbox!

Honest moment ☺️After I lost 30 pound pounds, I couldn’t believe how much more it impacted than just how I looked. I kno...
02/03/2026

Honest moment ☺️

After I lost 30 pound pounds, I couldn’t believe how much more it impacted than just how I looked. I know what it’s like to be that girl who feels self-conscious, doesn’t want to be in pictures… clothes don’t fit right, and you feel completely stuck as if “this is the new me.”

When PHASEmpowerment came to life in 2017, my biggest goal was to help women experience the same mental and physical transformation.

Along the way, I started to fear that my message comes across the wrong way; that looks are a primary focus.

But here’s the thing 😭🥹

This is Holy Work you guys.
We are called to take care of your body.
When this dawned on me, it felt like a major relief.

I’m not only helping moms lose 30 lbs, but I’m helping them:
🕊️ practice the virtue of self control
🕊️ develop confidence that shows up in their motherhood
🕊️ practice patience with long term obedience
🕊️ showing up stronger for yourself and your family, so you can serve them well
🙏🏼 it’s stewardship of the body God gave you

This changed everything. And this, “There’s Holy in the Hard”, has been my mantra in reminding myself, my clients, and you that it’s OKAY to want more for yourself physically 🙏🏼

Can I get an Amen ☺️

02/02/2026

Reminder for your Monday: nutrition is what makes you lose fat, workouts are what help you “tone”!

Workout for STRENGTH
Eat for FAT LOSS!

& once you hit your happy weight, you’ll have the habits and food awareness to live your NEW LIFESTYLE without contemplating “good vs bad”!

💭 What’s your goals for 2026?

👏🏼 This week I’d love to hear from you! DM your top 3 nutrition/fitness goals for 2026 and I’ll send you 2 free resources to get you started on the right foot!

01/30/2026

Comment “Episode60” and I’ll send the link to tune in directly to your inbox 💌

Honestly, I am obsessed with this conversation!!! Watching moms feel STRONG during their pregnancy is unmatched 😭

In this episode we address:
- how fitness makes a difference
- what exercise to focus on
- how to set good goals during pregnancy
- deets on the Fitness for Pregnancy Program!

🩷🎙️

Fitness for Pregnancy Program: a membership based workout program for pregnant moms! Have the confidence to perform workouts that support your growing belly!

Comment “Episode60” and I’ll send this podcast link your way!

01/30/2026

On it 🫡

01/30/2026

👋🏼 Best Exercises for Fat Loss!

(Side note here) …. I used to do 1 hour of HIIT every day trying to burn 1,000 calories per workout. I would make a goal to go for 60 minutes. This left me inflamed and honestly the results didn’t match the effort I was putting in!

Here’s what actually works (NASM + Glute Lab approved):

💪 Strength training (3–4x/week)
Builds muscle (so important for you!!), raises metabolism, protects lean mass during fat loss

🚶‍♀️ Daily walking / steps
Low stress, high calorie impact. NEAT can change daily burn by hundreds of calories. And this is simply moving around your house more consistently!

⚡ Short sprint intervals (1–2x/week)
Boosts conditioning without crushing recovery

🍑 Glute-focused lifts
Big muscles = bigger fat loss response. More content on this is coming ;)

Fat loss isn’t about sweating the most.
It’s about training smart, recovering well, and staying consistent.

Double tap if you found this post helpful! 🔥

01/27/2026

Did you know that diets have a 95% failure rate when it comes to sustainable weight loss for women?
That nearly 100% of the weight lost or MORE comes back within 3 months to a year.

What does this mean for you?
That if it isn’t sustainable, it won’t work ❤️ I’m talking any weight loss drugs, fasting (has a time a place), keto, low carb, high fat, ect.

When we lower calories (especially for too long) and don’t practice intentional muscle-building movement, we run into the scenario of:
- lowering your metabolism
- feeling energy plummet
- losing sacred muscle mass
- feeling completely lost and confused

Weight loss done RIGHT is an approach that:
- builds muscle
- focuses on fruits, veggies, and protein
- adheres to a slight calorie deficit
- teaches you how to eat at maintenance
- nourishes your body along the way & doesn’t deplete you

My clients focus on:
3 to 5 workouts weekly
Eating the right amount of fiber and protein
Maximizing electrolytes and minerals
The mental approach to the lifestyle aspect
Letting it take time!!!

The truth is, if you want to finally feel GOOD by this summer, your efforts need to start now 🥰

I have 6 spots open for a February start!
🔥 DM me “coaching” and we’ll chat about your goals to see if the Sustainable Fat Loss Solution is a perfect fit!

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Osgood, OH
45351

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