Goodbrand Fitness

More workouts ≠ more results.

In a culture that praises “no days off,” many women push harder, longer, and more often… but your body isn’t designed to thrive under constant stress.

When training volume exceeds recovery, your hormones pay the price:
• Elevated cortisol (stress hormone)
• Disrupted menstrual cycles
• Increased fat storage (especially abdominal)
• Thyroid suppression
• Poor sleep + low energy• Higher injury risk

Progress actually happens during recovery, not during the workout.

Signs you might be overtraining:
⚠️ Constant fatigue
⚠️ Irritability or mood swings
⚠️ Plateau or regression in strength/performance
⚠️ Frequent illness
⚠️ Missing or irregular periods

Strong women don’t just train hard — they recover smart.

💡 Remember: Rest days are productive days. Fueling, sleeping, and cycling intensity with your physiology is what builds strength, resilience, and longevity.

There are three main macros:

Carbohydrates
Your body’s preferred source of energy. Carbs fuel workouts, support brain function, and help with recovery. They are not the enemy — they’re fuel. A general recommendation for women is 5-6 cupped handfuls of carbs per day

Protein
Essential for muscle repair, growth, and recovery. Protein also supports hormones, immune function, and helps keep you full between meals. Women should be getting 4-5 palm-sized portions of protein per day.

Fats
Vital for hormone health, nutrient absorption, and long-lasting energy. Healthy fats support your brain, joints, and overall wellbeing. As a rule of thumb, women should aim for 5-6 thumb-sized portions of healthy fats per day

Why do macros matter?
Because the balance of carbs, protein, and fats impacts your energy levels, performance, recovery, and body composition — not just calories alone.

There’s no one-size-fits-all macro split. Your needs depend on your goals, activity level, lifestyle, and body.

Food isn’t just about numbers — it’s about nourishment.
Macros are simply a framework to help you fuel smarter. 💛

To all the women in perimenopause or menopause, this one's for you. Your body isn't broken, it's evolving 💥

While I always preach that your fitness journey should be mostly focused on your GAINS, such as how much weight you can lift, how your clothes feel, how you sleep at night, how much energy you have, etc. It is also insightful to consider your scale weight.

Oftentimes, women will only weigh in once or twice a week or a month. When you do this, you may assume that you’ve lost or gained 4 lbs in a week. What you aren’t seeing is the daily fluctuations based on water weight, hormones, stage of your menstrual cycle, what you ate the day(s) before, what your bowels are doing/not doing 💩, etc.

Instead, when you weigh in every day, you are able to monitor your AVERAGE weight loss and weight gain. You can see it fluctuate from 180 to 183 to 181 to 183 again to 179 and to 178. As long as you can see an overall downward trend, you know you are on the right track.

Remember that average, healthy weight loss is actually only 1-2 lbs per week. Keep focusing on portion sizes and protein intake. Keep moving your body for at least 30 minutes per day (even if it’s just walking at a faster pace). Just keep staying the course!

If you have been following for awhile now, you will know that my mental health has been a journey over the last few years, with 2025 being the year of deeper exploration and understanding.

In 2025, I was diagnosed with Bipolar II, meaning that my bipolar symptoms are not as extreme as some other people, but still impact my daily life.

While I feel stable after being diagnosed, I realized that it was just the “middle phase” between hypomania and depression, which is pretty ideal. However, the stability didn’t last and I began cycling between hypomania and depression every week. One of the most significant symptoms that I was experiencing was serious ruminating thoughts that lead to spiralling. It was very emotional, exhausting, and hard on the people around me.

After lots of medication adjustments (you should see the cocktail I am on to manage the mood, plus the side effects of the different drugs), I am finally feeling clear headed for maybe the first time ever.

When I started this journey, I promised myself that I would be transparent with as much as possible so that, hopefully, if someone relates to me, they can ask questions and maybe I can help. Now that I have a much better understanding of my experiences and all the things that lead up to it, I encourage you to reach out to me if this is something you feel like you may struggle with as well

There’s a whole generation of women redefining what it means to set goals. Instead of focusing on the number on a scale, they’re stacking plates on a barbell – and I’m absolutely here for it. 💪✨

Strength over numbers. Confidence over comparison. Progress over perfection.

Here’s to the women who are showing up, lifting heavy, and proving that their worth has nothing to do with the scale. May this movement continue to grow, and may we all keep chasing goals that truly empower us.

Ladies, it’s time to set the record straight—lifting weights will NOT make you bulky. What it will do? Make you stronger, more confident, and help you build lean muscle that boosts your metabolism. 🔥

Women don’t have the same hormone levels as men to build massive muscle easily. Instead, strength training helps sculpt, tone, and create that strong, confident body you’re working for! 💖

So if you’ve been avoiding the weights out of fear of “getting too big,” let this be your sign to pick up those dumbbells and own your strength.

Tag a friend who needs to hear this! ⬇️

This place is magic ✨

Don’t take our word for it. Here’s a collection of texts and messages that we have received in the past while.

We love you, too.

✨ Read that again. ✨

You don’t need more time. You need a plan that fits your life.

We get it, life is BUSY. Between work, kids, and everything in between, it can feel impossible to fit in workouts. But the truth is, you don’t need endless hours in the gym. You just need a plan that works for YOU.

At Goodbrand Fitness, we’ve got flexible class times, expert coaches, and a supportive community to help you stay consistent without flipping your schedule upside down.

Let’s find a routine that fits your life, not the other way around.

Ready to make it happen? Drop a 💪 in the comments if you’re in!