Elevatewithkareno

And this is exactly why I do what I do.

Because so many women think they just need more discipline…
when really they feel disconnected from themselves.

They don’t recognize their body anymore.
Their confidence disappears.
Shopping becomes painful.
Pictures become painful.
Getting dressed becomes painful.

And after a while, they stop believing they can feel good in their body again.

That’s the part that breaks my heart.

Because I know what it feels like to think:
“Maybe that version of me is just gone now.”

She’s not.

And helping women find their way back to themselves — physically, emotionally, hormonally — is the entire reason I built my program.

Some women do better eating lighter before a night out.
Some women spiral BECAUSE they ate lighter before a night out.

Different strategies. Different brains. Different patterns.

Which one are you?
Did you already choose your Mother’s Day strategy? Tell me below.

This is why coaching should NEVER be one-size-fits-all.

One client needed more flexibility.One needed more calories.One needed more structure.

Same goal.Different psychology.Different lifestyle.Different body.Different strategy.

Most coaches only know one tool…so they try to force everyone into the same system.

That’s why some women end up:• over-restricting• under-eating• obsessing over macros• burning out• or feeling like they “failed”

A good coach doesn’t force one method on everyone.

A good coach understands humans first…and then chooses the right tool for THAT person.

That’s what real coaching looks like.

Exercise is NOT the thing keeping most women overweight.

Believing they need exercise to lose weight is.

And before people get triggered:
I’m not saying exercise is bad.
I lift.
I run marathons.
I’m a personal trainer.
I think exercise is one of the best things you can do for your health, muscle, aging, confidence, brain, longevity, and quality of life.

But when it comes to FAT LOSS specifically?

The calories burned through exercise are usually much smaller than people think.

A hard workout might burn 250–400 calories.

That’s a couple glasses of wine.
A muffin.
A “healthy” salad with dressing.
A few handfuls of snacks while making dinner.

What matters WAY more for most women is:
• their nutrition
• their consistency
• their relationship with food
• their daily movement

And especially something called NEAT.

NEAT = Non-Exercise Activity Thermogenesis.

Basically:
the calories you burn outside the gym.

Walking around.
Cleaning.
Cooking.
Standing.
Moving during the day.
Being active as a human.

And this is the part nobody talks about:

A lot of women do intense workouts…
then unconsciously move LESS the rest of the day because they’re exhausted.

So they burn fewer calories overall than they think.

Meanwhile another woman who doesn’t “work out” at all…
but eats well, walks more, moves more, and stays consistent with nutrition…
ends up losing the weight.

This matters because I know so many women who gave up before they even started.

Because they thought:
“If I can’t wake up at 5am.”
“If I can’t go to the gym 5x/week.”
“If I don’t like exercise.”
“If I’m too busy with work and kids.”
“…then I guess I’ll never lose the weight.”

That’s simply not true.

You do NOT need to become a fitness girl overnight to change your body.

You need a strategy you can actually sustain.

Because at the end of the day…
being at a healthier weight with no formal exercise is STILL healthier than remaining obese because the process felt impossible.

Start where you are.
Do what you can.
Build from there.

And if later you add lifting?
Amazing.

But don’t let the “perfect plan” stop you from changing y

We all know that person…
They “eat clean.”
Their labs are “normal.”
Their doctor says everything looks fine.
But…
They carry weight around their midsection.
They get tired easily.
They avoid anything physically demanding.
And somehow…
they’ve been told they’re healthy.

Here’s the part no one says out loud:
“Normal labs” don’t mean optimal health.�They mean… nothing is broken yet.
Because most lab ranges?�They’re designed to detect disease.�Not to measure how well your body actually functions.

So you can have:
✔️ “Normal” blood sugar… but poor insulin sensitivity
✔️ “Normal” cholesterol… but low muscle mass
✔️ “Normal” everything… but no real capacity

And that belly fat?
It’s not just “aesthetic.”
It’s one of the clearest signs your body is struggling with:
insulin regulation
inflammation
hormonal balance
But because it happens slowly…
it gets normalized.

So you keep thinking:
“I’m fine… my labs are good.”
Meanwhile:
fat loss feels harder every year
energy keeps dropping
your body feels like it’s working against you

Here’s the shift most women never make:
Health is not what your labs say.
It’s what your body can do.
Can you build muscle?
Can you handle glucose well?
Can you recover, move, perform?
Because the strongest predictors of longevity?
Are still:
👉 VO₂ max
👉 Strength
Not your lab report.

So no—
“eating clean” isn’t enough.
“Normal labs” aren’t the goal.
Because you can look fine on paper…
and still be slowly breaking down in real life.

And be honest… does your body actually feel healthy?

If you think you need cardio to lose weight… think twice.

I used to gain weight every time I got injured.

Every. single. time.

Not because I stopped moving…
but because I had no idea how to eat if I wasn’t running.

I thought cardio was giving me results.

It wasn’t.

It was just letting me get away with my diet.

More running = more freedom to eat whatever.
Less running = instant panic… and weight gain.

That’s not a strategy.
That’s dependence.

And it’s why the second your workouts drop…
everything feels like it falls apart.

Everything changed when I realized this:

I didn’t need to run to “earn” my food.
I needed to learn how to eat… regardless of how much I ran.

Now?

I eat the same foods.
I just adjust the amount.

I eat to fuel my runs…
instead of running so I can eat whatever I want.

And that’s why I can go from 200 miles a month… to 60…
and nothing changes.