Empowerher Health Coaching

19/11/2025

3 of the biggest things my clients who are the most successful have in common, while I season a pernil for tomorrow 😂

1. They do not try and do it all at once. They understand this is a habit building process. Trying to do everything you need to do at once is a set up for failure. It’s really hard to change everything about your lifestyle in one go. Especially if these are habits you’ve had for I don’t know 40 years 😭

2. They have realistic expectations. When you have realistic expectations you don’t get discouraged and quit after 3 months. They don’t have an all or nothing mindset.

3. Growth mind set//problem solver mindset 👏👏👏
It’s not I forgot my lunch at home so I skipped lunch. It’s I forgot my lunch at home so I went and grabbed an alternative with 30g of protein 👏👏👏

These things take time and it’s hard to trust the process. Especially us millennials and older. We were pushed low fat, then high fat, then it was low carb, and most women are so desperate to try anything.

The long way is the short cut 😘 think about it.

19/11/2025

Man the energy and clarity working out gives me is unmatched.

I was thinking about this in the gym today. Like I wonder if ppl know that once they’ve built the muscle it is soooo much easier to maintain it.

Building muscle in your 20s,30s, and 40s is such a hack that not enough ppl talk about.

Of course it’s never too late. You can start in your 50s,60s, or 70s. It’s never too late but if you build and maintain at least a baseline of muscle while you are younger it’s going to set you up so much for your future self.

As we age especially women we loose muscle mass at faster rates every decade we age. If you are not combating that with strength training and building lean mass you may encounter some serious problems as you get older.

Not to mention the loss of lean mass contributes to a much slower metabolism which means you will not only be losing lean mass but you’ll be putting on extra body fat.

Start now. Every little bit is a step in the right direction.

18/11/2025

18/11/2025

Giving me and K3 the life I always wanted and nothing is going to stop me 🤗

A life filled with love, laughter, safety, travel, peace, and above all else the presence of God all around us!

Failures are just lessened learned and now you know what won’t work.

When you stop being afraid or embarrassed to fail you unlock your potential!

And let’s be real anyone who laughs behind your back at your failures is a way bigger loser than you will ever be 😘

Bc remember. Happy people ain’t hatin and hatin people ain’t happy 👏👏

17/11/2025

This is a joke. Dont be offended if this is you. Reminder you are on Ig. It’s not that deep.

But this is the reality of most people when I first start working with them.

They are not planning a single thing but for some reason expect themselves to make different choices.

Environment matters!!

Set yourself up for success by creating an environment that aligns with your goals!

I believe in you 😘

17/11/2025

Ever wonder why you’re not seeing changes even though you “work out”?
It might be your RPE — how hard you actually push each set.
If you stop too early, your muscles don’t get enough stimulus to grow. Aim to finish each set feeling like you could only do 1–3 more reps. Not easy, not impossible… just challenging.

Small tweak, big progress. 🔥

1-1 coaching link in bio + my free intro to strength guide 🤗

17/11/2025

Do your future self a favor this week and prep that girl some food!

Having ready to heat protein, carbs, and veggies is the hack to eating more protein, carbs, and veggies 🤪

It doesn’t have to be a whole thing. My prep includes 1-2 proteins. Plus 1-2 carbs and a veggie.

This allows me to have lunch and dinner ready tomorrow which makes Monday that much easier. Then I have some lunch for Tuesday and Tuesday night I’ll make dinner again.

This is what works for me and my family. Feel free to prep more or less depending on your needs.

I cook pretty much everything in the airfryer so it’s really a lot of season and leave it. My favorite type of cooking 😂

If you keep thinking one week you’ll magically change all your poor eating habits but you don’t plan or prep a single thing. Are you really trying or are you just walking blindly and hoping you don’t fall into a ditch?

If you want to build new habits. You have to literally put the habits in your face and make them so easy to follow. The more resistance to those new habits the harder it is to stick to them!

16/11/2025

If you keep waiting for your life to be less busy or for time to magically appear. That’s an excuse not to start.

Tough love. But it’s true.

You can find 15 min to move your body.
You can order your groceries online and go pick them up.
You can prep a little extra food on Sundays to set yourself up for success for the week.
You can start a load of laundry while you make breakfast.

These are all very simple things anyone can start doing today.

Waiting for the perfect space, or routine, or life will have you stuck forever.

The best way to build confidence in yourself is to actually do what you say you will.

How many times have you planned out your meals and workouts for the week and then didn’t follow it?

That is reinforcing that belief that you can’t do it. So whether you want to or not. Do what you say you will. This is why building habits slowly is so important. Trying to build to many is setting you up for failure.

If you can build a few at a time you can actually stick with them with helps build that confidence in sticking with it.

I believe in you!

15/11/2025

This idea that you have to be super restrictive with food or workout 5+ days a week has to stay in 2025!!

Please let’s leave it here!

To be totally honest I have clients who I love but they only give me like 60% consistency 😭 but here is the thing. Overtime they are still making progress. Does it take longer? Sure of course.

When you think this is for life you won’t be in such a rush to hit your goals.

You can make amazing progress with just 80% consistency. It doesn’t have to be this thing that takes over your entire life.

Your fitness routine should enhance your life not take away from it.

Going hard for 2 weeks. Then off for 1 week. Then going hard for 3 weeks. Then off for 2 weeks. Is not consistency! I’m sorry. It might feel like it but it’s not. Consistency is showing up every day and week doing a little bit.

Take away. Find some hard lines you won’t cross. Me for example I always start my days with 30-40g of protein + I get a min of 7500 steps every single day. Usually more but 7500 is my min. No matter what the rest of the day looks like I know this will help set me up for success.

That doesn’t have to be yours. Just find 1-2 things that are nonnegotiable and do those everyday!

14/11/2025

Your mental and spiritual health matters 💕
Find people to do life with.

I joined a community group in February of this year and it really has helped me and my relationship with Christ.

Finding community is so important. We are not supposed to do life alone. We need friends and time with family.

It doesn’t mean hard things won’t happen but it makes doing hard things easier. 👌👌

People who surround themselves with people and community live longer too. So that’s cool 😂

I made French toast casserole for group last night.