Kelly Lyn Mulvaney

Feel like you are doing everything right, but the stubborn bulge at your midsection won’t budge?

Maybe you’ve tried a bunch of different diets and instead of losing weight, you feel like you’re GAINING.

First and foremost, you’re not alone!! I have dealt with this exact issue which is extremely common among menopausal women.

As we age, our bodies stop producing estrogen and progesterone which manage cortisol levels.

Our cortisol levels increase, which makes our cells more insulin resistant - hence the ever increasing midsection.

This hormonal imbalance does not mean a life sentence of misery and never ending gains in your midsection…

Here are a few small changes that you can make in your daily routine to manage your hormones, feel better, and lose it in the middle:

Eat more Protein
- Protein helps build muscle mass and will help with insulin resistance.
Improve Sleep
- If you are not well rested, your body’s systems are not going to perform the way they should
Increase daily Movement
- Increasing your movement throughout the day will help to burn more calories, which will help with weight gain.

These are just a FEW ways to get you headed in the right direction.

For a custom plan to manage your hormones and achieve long-term fat loss, send me a DM!

👉🏻👉🏻👉🏻 There’s a reason why you’re so exhausted every morning and it may not be what you think it is…

👀 When you wake up and wonder how you’ll make it through the day, your first thought may be to grab the coffee pot.

1 cup turns into 2 which eventually turns into the entire pot… Sound familiar?

This used to be my reality…

No matter what time I went to bed or how late I slept in, I never woke up feeling truly rested.

💥💥💥 I realized that it wasn’t the amount of sleep I was attempting to get every night.

Rather, it was the QUALITY of sleep that was the problem.

This eventually turns into a vicious cycle that affects your entire sleep pattern.

So how do we get out of this cycle??

If you’re tired day in and day out, look at these factors:

✨-Stress levels:

Are you overly stressed, especially before bed? If your body is in fight or flight mode constantly, your sleep will be affected.

✨-Blood sugar:

If your blood sugar levels are not balanced throughout the day, your energy levels will dip which can cause extreme exhaustion. This may happen if you are not eating enough or not eating the right foods.

✨-Caffeine:

You may feel like you need constant caffeine to keep you going every day, however, this puts you in a vicious cycle. Having too much caffeine or consuming it too late, will affect your circadian rhythm at night.

Once you begin to address the root of the problem, you will start to see the light at the end of the tunnel.

👉🏻👉🏻👉🏻 After going through my journey, I can tell you that waking up in the morning is no longer a struggle.

Tell me, do you ever suffer from sleepless nights or exhaustion in the morning??

So true ❤️

Happy International Dog Day Lulu! So honored to be your fur mom ❤️
You make us laugh every single day. Thank you for showing Michael how life is not complete without a dog in the house.

Cheers to my other pups Coco and Zoe on this dog day. Love and miss you every day ❤️

So you’ve probably heard me throw around the word “macros.” Or maybe you’ve heard the terms “macro counting” or “macro coach”...

🤷‍♀️What the heck are MACROS?????

Let’s break it down...

(P.S. “SAVE” this post for later to refer back to)

“Macros” is short for MACRONUTRIENTS

Simply put, macronutrients are the food we eat every single day!

It is broken up into different categories, the main ones being:
🥩Protein: chicken, beef, fish, lentils, tofu, etc.
🍞Carbohydrates (carbs): rice, grains, pasta, sugar, etc.
🥑Fats: oils, avocado, butter, nuts, etc.

As women, we need all of these macronutrients to function and thrive!

Here’s why:

Protein is one of the building blocks of bones, muscle, cartilage, and skin. Your body uses it to build and repair tissue. It also plays an important role in hormone regulation. Protein is your defense against diseases such as osteoporosis and arthritis 💪

Carbs are an amazing source of energy 🏃‍♀️ They keep our bodies fueled and running. A very common myth is that you have to cut out carbs to lose weight… I’m here to tell you that it’s not true one bit! Carbs are essential!

Fats are what keep our hormones regulated and assist in brain and heart health. Consuming healthy fats will also keep you satiated longer during the day, so you will be less likely to open the pantry!

As you can tell, a balanced diet of all macros is the most optimal way to lose weight and become the healthiest version of yourself (even treats are allowed! 🤯)

Your body will thank you with IMPROVED ENERGY, QUALITY SLEEP, and REDUCED INFLAMMATION 💕💕I have learned to love my sleep again and having energy from eating high-quality whole foods.

So how much of each macro do you need to eat to lose weight and gain more energy? That’s where I come in as your macro coach! 👋. I help you determine exactly what and how much food you need every single day to lose weight!

So are you ready to say get more quality sleep, improved energy, say goodbye to the fad diet, and lose the weight for GOOD?! Click the link in my bio to apply for 1:1 macro coaching! Can't wait to connect!

Always wanted to add meditation to my morning routine and wasn’t great about setting it as a priority 🙄.
I joined with Gabby Bernstein starting Aug 1.

Best decision ever as life continued to throw curve balls.

This challenge has calmed me and created a space for me to choose and see things differently.
Looking for fabulous self care???

Give meditation a try.

Truly you can start with just 1 minute a day 🌅

👀 MAINTENANCE does not need to be SCARY!

Swipe left to see what Maintenance looks like…...

What MAINTENANCE really means:
👉🏻Eating nutrient-dense foods in the appropriate amount to fuel your body and maintain the weight you are currently at

Here are the SIGNS you need to eat at Maintenance:
✅ Hit a PLATEAU - No weight loss even while eating low calorie amounts
✅ LOW ENERGY
✅ Crappy SLEEP
✅ BRAIN FOG

👉🏻 Being a chronic dieter, this is a challenging lesson to learn but the most important!

We believe eating less will allow us to lose weight, when in fact it places more stress on the body and our metabolism.

👉🏻👉🏻 In December 2020, I had knee surgery after I had lost several inches and a few pounds from tracking macros and lifting.

Knowing I would be down for 8 weeks, completely freaked me out! 🤦‍♀️

Sadly, I ate less. I did not gain any weight the first 6 weeks.

After getting up and around, physical therapy,etc, I still was eating in a calorie deficit, not realizing the additional stress I put on my body by not fueling it properly.

💥 Studying Macros , I realized I had to reverse to maintenance. UGHHHH! This was frustrating at the time.

But I’m here to tell you, it was the best decision I ever made for my health. I have been eating at maintenance for about 6 months now, giving my body and metabolism time to heal so that the next deficit will be effective.

👉🏻 Getting back to MAINTENANCE - I gained a few pounds and inches but feel so much more alive. I had to look past what the scale was telling me and my clothes to become healthier. I know it sounds counterintuitive.

👉🏻 Now I set my goals to increase my steps and lift heavier while eating more food. The deficit will come in good time. For now enjoying, how GREAT I FEEL! 😊

MY EXPERIENCE:
✨ Improved SLEEP
💕 More ENERGY
✌ CONTENTMENT/JOY
💥 FOOD FREEDOM

👉🏻👉🏻👉🏻 DM me if you would like to learn more about how my VIP 1:1 Coaching can help you with fat loss, quality sleep, and improved energy

Do you have a morning routine?

👉🏻 My days are so much better with a morning routine in place.

What does your morning routine look like ?

Comment below 👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻

🤷‍♀️What the heck are MACROS?????

Macros is short for MACRONUTRIENTS - PROTEIN, FATS, and CARBS!

✨Yes, believe it or not your body needs CARBS like vegetables, sweet potatoes, and fruit just to name a few

Why EAT MACROS?????

🙌Your body will THRIVE eating Macronutrients along with the vitamins and minerals found in Micronutrients.

FOCUS: Eating whole foods (minimally processed) instead of processed, packaged foods.

Your body will thank you with IMPROVED ENERGY, QUALITY SLEEP, and REDUCED INFLAMMATION

🤦‍♀️Feeling overwhelmed: Focus on 1 thing at a time, eventually you will feel confident about choosing 1 goal. For example: Hit a daily PROTEIN goal - your body will lose less muscle
Or eliminate 1 packaged item out of your daily intake ( say chips, bread, or frozen meal)

Eat More, Move More, Diet less!Eating Macros allows you to move from restrictive eating (good food vs bad food) and enjoying foods you love. FOOD FREEDOM

💣TRUTH BOMB💣 - Learning and tracking MACROS has curbed my emotional eating!

WHY???? There are no bad foods, just foods I eat in moderation. I also listen to my body- many of those processed foods hurt my belly and then I feel like crap.

💕💕I have learned to love my sleep again and having energy from eating high quality whole foods.

👉🏻👉🏻👉🏻 DM me if you would like to learn more about how my VIP 1:1 Coaching can help you with fat loss, quality sleep, and improved energy







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"🌟🌈Have you given up on your dreams? I did…… Swipe left to see more

About 4 years ago, I found myself exhausted, overweight, and alone - yearning for a better life

❤️I hired a dating coach to meet my soulmate - The journey begins….

Started showing up for ME -
👉🏻Eating whole foods, not processed
👉🏻Working with a personal trainer and at the gym 4-5 days a week
👉🏻Prioritizing Self Care - massages, hair, nails, sleep, reading
👉🏻Dating - oh my!

🐸🐸🐸Kissed a lot of FROGS, all the time wondering is this really worth it?

😍 2 years and 14 dates later, I met Michael, my soulmate. ❤️❤️
All the cliches came true, I knew he was the one for ME!

🏡 3 years after meeting, we are creating our best lives. We are building our dream home at Lake Erie.

My journey to live a longer healthier life has brought me to health coaching. Sooo much info on dieting, nutrition, menopause, and trends, hard to know which path to follow. Basic confusion and midlife hormonal chaos!

Many times, I wanted to throw in the towel, give up, and live the rest of my days alone with my dog.

In these times, I hired my own coaches for accountability and still have coaches. Always working on my nutrition, mindset, and aging happily and healthily.

I started this journey wholeheartedly believing “If I was just thin, my life would be perfect”

💥💥 Now, I have created a life I love every day and much less focus on the scale, knowing I will get there with consistency and discovering nutrition that works for me. There is not a one size fits all diet 💥💥

Does any of this sound like you? DM me for details on my 1:1 VIP Coaching

👉🏻👉🏻👉🏻Would love to hear from you and be your coach in life’s journey through macros, mindset, and menopause."







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Hi there, I want to jump in here and introduce myself to the community -

I am Kelly, mid-life fat loss coach. Helping women 50+ create healthy, sustainable lifestyles…. And learn to love yourself along the way.

I know where you are at……
👉🏻Tired of yo-yo dieting
👉🏻Trying every new fad diet
👉🏻Hormonal chaos of menopause - the stress, mood swings, and fluctuating weight

I know exactly what you are struggling with, because I was there too……SWIPE to see me at my lowest point

I committed to putting my own health and wellness first and began to see amazing changes in my life.🌤

Helping women create positive habit changes in the areas of food, movement, mindset, and sleep.

My mission is to help other women dealing with the stresses of aging and menopause learn how to fuel their bodies and create a healthy sustainable lifestyle.

How did I get here - here are 10 FACTS ABOUT ME

👩‍❤️‍👨Single until I met my soulmate at 53
😔Scrawny as 6 year old, then weighing in at over 200 lbs by 14
💕Adopted by my stepfather at 18, he is my dad and the kindest man of strength I know
🏊🏼‍♀️Synchronized swimmer, growing up on Lake Erie - lover of water
🐶Lover of all things DOG! Especially my LULU
🚤Favorite Vacation Get Away - Sleeping Bear Dunes - Glen Arbor, MI
🪑Created and owned a Boutique Interior Design Furniture Store - 12 years
🏠💗Building our dream home on Lake Erie
🤨Always thinking if I were thin, my life would be PERFECT - until a few years ago
🤩No longer looking at scale victories and finding empowerment in living a vibrant, healthy lifestyle.

Does any of this sound like you???? Let me know in the comments below!! ⬇️

A great read on this super hot day 🔥🔥🔥 so much truth Looking to live up to my own expectations of perfection was actually making me miserable. Expectations come from us and others and once I started choosing for me and what I wanted out of life. Huge shift towards joy and contentment ❤️ Look forward to learning more about releasing expectations in my life