On The Verge Health and Fitness

09/22/2026

If you're training to lose body fat, understand this:

Your body responds to your overall patterns—not one meal or one workout.

Fat loss happens over time. Strength training helps preserve muscle, protein supports that muscle, daily movement contributes to energy expenditure, and your nutrition determines whether you're consistently creating the energy deficit needed to lose fat.

But here's something we don't talk about enough:

The habits YOU need may not be the habits someone else needs.

For one person, the biggest change might be tracking food.

For another, it might be getting 7,000–8,000 steps instead of 3,000.

Maybe you need to prioritize protein, stop skipping workouts, plan meals ahead, cut back on mindless snacking, improve sleep, or simply stop turning one off-plan meal into an off-plan weekend.

That's why successful fat loss isn't about copying someone else's routine.

It's about identifying the few behaviors that are holding you back and consistently working on them.

And you don't have to fix everything at once.

Pick a habit. Practice it until it becomes part of your normal. Then build on it.

Motivation gets you excited to change.

Discipline keeps you practicing the habits that matter for YOU—even when you're not excited anymore.

One meal won't make or break you.
One workout won't make or break you.
One weigh-in doesn't tell the whole story.

Your overall pattern does.

So instead of asking, “Was I perfect today?”

Ask:

“Are my habits moving me in the direction I want to go?” 💪

09/18/2026

WEIGHT LOSS ISN’T THE SAME AS CHANGING YOUR LIFE.
With the GLP-1 craze lately, I think this conversation matters more than ever.
GLP-1 medications can be a very useful tool for the right person. They can reduce appetite, improve blood-sugar control, and make maintaining a calorie deficit easier.
But they don’t lift the weights for you.
They don’t choose protein for you.
They don’t build your strength.
They don’t create your daily movement.
And they don’t automatically change the habits you’ll need long term.
Whether you lose weight with a GLP-1, without one, or somewhere in between, the goal shouldn't simply be a smaller number on the scale.
Build muscle.
Eat to nourish your body.
Move more.
Sleep.
Manage stress.
Create habits you can actually live with.
And if you use a GLP-1? Use the opportunity. While appetite is easier to manage, w
Work on the behaviors that will support your health for years to come.
Medication can be a tool.
It shouldn't be the entire toolbox.
Because losing weight is one thing.
Becoming stronger, healthier, and more capable for the second half of your life is something much bigger. 💪

09/17/2026

09/17/2026

THE 11 BEST EXERCISES FOR FAT LOSS…
Plot twist: there aren’t 11. 😂
We love to make fat loss complicated.
“What exercise burns the most fat?”
“Should I do HIIT?”
“Do I need more cardio?”
“Is walking enough?”
But the exercise you choose isn’t the magic.
Fat loss comes from doing the basics consistently enough and long enough to see results.
Track your calories.
Eat enough protein.
Lift weights.
Move your body.
Get your steps.
And most importantly… BE PATIENT.
You don’t need to punish yourself with workouts or spend hours doing cardio. Exercise helps build and preserve muscle, improves your health, and increases your energy expenditure—but your overall calorie balance is what drives fat loss.
Stop searching for the “best” fat-loss exercise and start getting really good at consistency.
Strong over skinny. 💪
And remember: real results take time.

09/17/2026

https://www.instagram.com/reel/DdRg8vfBdf2/?stkn=eWd6cjBpbDduajBx

Just the facts, no one wants to hear.

08/28/2026

If you’re following a high-protein diet, you’re probably looking for ways to amp up the amount of protein in everything you eat. Learn nutritionist-approved ways to subtly add protein to your favorite foods, without feasting on meat at every opportunity.

08/28/2026

08/28/2026

Hitting your protein goals, but feeling bloated and sluggish?

High-protein diets build muscle, but skipping fiber to hit your macros is a huge mistake. Here’s why your physique needs both:

• Smooth Digestion: Fiber prevents the dreaded high-protein bloat and keeps your gut healthy.
• Longer Fullness: Protein triggers fullness hormones, but fiber physically slows digestion to stop cravings.
• Heart Health: Fiber acts like a sponge, binding to excess cholesterol and flushing it out.

💡 The Golden Ratio: Aim for 1g of fiber for every 3–4g of protein (e.g., 120g protein = 30–40g fiber).

Save this for your next grocery run! 🛒✨

08/28/2026

Okay, this one always ruffles feathers. 😬⁠
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Walking, yoga, Pilates, cycling — all of these are genuinely great for your heart, your mood, your joints, your stress! 🙌🏻⁠
⁠..But if strong bones are the goal, these exercises are just not enough on their own.⁠ ⁠
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Because your bones respond to load. 🏋🏼‍♀️⁠
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They need real load — heavy, progressive resistance training plus some high-impact work — to get the signal to hold onto and build density.⁠
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The good news is — it’s never too early (or too late!) to work on your bone health!⁠
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If you wanna know exactly what that looks like…⁠
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👇🏻 Follow me, then comment "BONES" below 👇🏻⁠
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…and I'll DM you our FREE Menopause & Bone Density Cheat Sheet!⁠
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In this Cheat Sheet, you'll learn:⁠
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✅ How to reduce your risk of bone fracture⁠
✅ 3 keys to building strong, healthy bones⁠
✅ Risk factors for osteoporosis (brittle bones)⁠
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👇🏻 Just comment "BONES" below 👇🏻⁠
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…and then check your DMs! 👀

08/12/2026

Did you know the pelvic floor is one of the most important yet overlooked aspects of women’s health? 🤔 ⁠
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Let’s change that! 🙌⁠
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Here are 5 Must-Know Facts About the Pelvic Floor for every coach:⁠
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1️⃣ Controls the urethra, va**na, & a**l ca**l: Dysfunction often shows up as leaking urine during exercise.⁠
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2️⃣ Supports pelvic organs: Think bladder, bowel, uterus — the pelvic floor does a lot!⁠
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3️⃣ Key for stability: Works alongside your diaphragm, core, & glutes to keep your movements strong & safe. 💃⁠
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4️⃣ Breath-connected: Descends on inhales, lifts on exhales. 🌬️ Your breathing matters more than you think!⁠
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5️⃣ Tied to emotions and pain: Stress clenching your jaw? 😠 Your pelvic floor might clench too!⁠
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As a coach, you don’t need to be a pelvic floor expert, but if you want to become a trusted leader in your field, you should:⁠
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✅ Understand how pregnancy, birth, & exercise affect the pelvic floor⁠
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✅ Screen clients for pelvic floor symptoms⁠
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✅ Modify exercises for pelvic floor health⁠
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✅ Know when to refer clients to specialists⁠
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Ready to take your coaching skills to the next level? 💪⁠
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⬇️ Follow us, then comment “FLOOR” below ⬇️⁠
⁠..and we’ll DM you access to our FREE 5-Day Pelvic Health & Pelvic Floor Course right away. ⁠
⁠
So many women struggle with pelvic health symptoms (even if they've never given birth) like:⁠
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💧 leaking urine (when they laugh, sneeze, cough, run, lift or jump)⁠
😩 heaviness or feeling like something is falling out⁠
😖 pelvic pain⁠
⁠..and much more.⁠
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In this FREE course you’ll learn how to help yourself and other women struggling with pelvic health & pelvic floor symptoms.⁠
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And you can use what you learn to help yourself, you friends, your family, or any woman who comes to you for help!⁠
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⬇️ Follow us, then comment “FLOOR” below ⬇️⁠
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…and then check your DM’s! 👀