Kait Ann-Michelle

How to get back on track after a period of indulgence 😅

Love you

I don’t believe in balance…

Because when you have a goal you’re going to have to put in more effort and more intention to learn

Naturally this takes away from other elements of your life

Mentally, physically, tactically…

it’ll frustrate you to think you can keep all things moving at the same rate while trying to increase the speed of one of those things in tandem

That doesn’t mean there doesn’t come a point where it all clicks

Because when it comes to focusing on behavior change, we know transformation can happen

But there are critical elements of any transformation that have to be achieved and mastered

And most people are too impatient to give themselves permission to learn and instead want to skip steps

This is why you stay stuck with toxic dieting cycles that only drive anxiety and leave your confidence in the trash

It comes down to habits and skills
Learning while mostly unlearning
And giving yourself grace…because you will f**k this up

And that’s entirely okay

Because everyone does

But only few look at it as a lesson giving themselves permission to learn

And I hope one of those few, is you.

Love you

Why your calorie deficit doesn’t work…

And if you’re struggling to find your “calorie deficit number”, swipe through

Regardless of what calculator you use, you will still have to adjust as you go

And the lifestyle and behaviors you engage with will drive the bigger difference in results you see

What you think cardio and spinach will do, protein and strength training will do

Love you

“When I started this journey, I was in a rut.

As a personal trainer, myself, I “knew” what to do but I wasn’t doing it.

I know “how” to eat but again, wasn’t tracking and was literally going through the motions in both the gym and out.

I was carrying more body fat than I liked and I knew the only way I was going to “get my s**t together” was to hire a coach,

…but not just anyone…

I needed a no BS, high energy, and mindset coach professional (because most times it’s not about weight but about what’s going on inside the mind) so I reached out to Kait!

We locked arms, she gave me a plan and while initially my goal was to “lose some body fat”…much more happened!

To my surprise, at age 49, and in “perimenopause”, I dropped body fat slowly week after week consistently, I wasn’t starving, my energy became insane, and my inflammation disappeared!

But, most importantly, I wasn’t “broken” like I thought “at my age”, I COULD still get a “lean” body and rid my body of inflammation, and I could feel good again!

Coach Kait is the “master” of the body and the mind, and together, she gave me all the tools I needed to be successful!

But damn, look at me!!! I’m so proud of us! We aren’t done yet!”

Your friendly reminder you aren’t broken
This isn’t impossible
And you can win without compromise

Love you

A new mom

Hormones out of whack

Building a business from the ground up...for a second time

Time poor, stress heavy, and uncomfortable

Losing sight of taking care of herself and knowing this ain’t it

This is what I live for

The woman who has a spark but doesn’t know how to ignite a fire

The ones who know they are meant for more but just don’t know how to get there

in 10 weeks she got it back

Not by doing everything all at once, there’s no room for wasted time

But by intentionally pulling the largest levers and looking at opportunities to maximize progress

Easy...no

But neither is staying where she was at

One hard comes with reward
The other with insecurity and resentment

Proud AF and we are just getting warmed up

And I hope for any mom, business owner, or high stress high functioning individual that you know it’s possible

And you don’t have to let the things you love suffer as a consequence of you taking care of yourself

Love you

Because health and fitness should improve your life, not take away from it

The things you have to shift are habits

The skills you need to build are both practical and tactical

The knowledge you need to gain will give you better understanding of the choices you make

But they shouldn’t control you to the point you’re imprisoned by a hiccup shifting into self loathing

Love you

Before you shoot the messenger…

I’m not saying that HOW you go about getting into a deficit doesn’t impact your results - it does

I’m not saying that the quality of your food choices don’t matter - they do

I’m not saying that your hormones don’t matter - they do

But these things aren’t WHY you can’t lose weight, they just make it harder to do so

A deficit is a requirement IF the goal is weight loss

But rate of loss matters too - it doesn’t happen overnight and many of you are impatient

There are underlying components that drive a deficit, so eating less and moving more is too simplistic but it’s also not entirely wrong - it’s just not the best approach

And energy-in IMPACTS energy-out.
These aren’t completely independent of one another:

✅Calories burned from exercise is only ~5% of your daily expenditure
✅Every macro/micronutrient has a different TEF ~10% of daily expenditure
✅Your basal metabolic rate plays a role and your hormonal health will impact this along with age, weight, lean mass, etc. ~70% of your energy expenditure
✅NEAT plays a role (this is not intentional exercise)~15% of your energy expenditure

This is why JUST focusing on eating less and moving more isn’t helpful

But if we are honest, it’s also what many people focus on

The easiest lever to pull is tracking calories and increasing protein and fiber

Even at maintenance you increase TEF by increasing the amounts of these foods while improving micronutrient status

You don’t even have to start dropping calories to see body composition change just by improving your behavior with food

But instead you run the mill of aggressive restriction removing micros, vitamins, minerals, half-assing workouts, and running your life away

That IMPACTS your TEF, NEAT, and BMR. Again, these things aren’t INDEPENDENT of one another

But doing it the best way for long term results requires patience, and many people can’t give it time because they’re in a rush with some arbitrary deadline that means nothing in the long term

You don’t have to like it
And this doesn’t mean that it’s easy but it does mean that you can do something about it and I hope that you do

Love you

Let’s tune out the white noise for just a second, okay?

Losing weight from a tactical standpoint isn’t complicated despite what the influencers of the world will tell you

❌It’s not seed oils, carbs, or fruit that are making you fat
❌It’s not your hormones or age

✅It’s your inability to be consistent with what does work while constantly looking for a magic fix

✅It’s your emotional reaction to a number on a scale that says nothing about body composition

✅It’s your refusal to navigate less than ideal conditions because it’s not going “perfectly”

✅It’s the belief that if you can’t do everything there’s no point in doing it at all

It’s mental. That’s the game.
Because you know what to do, this isn’t new information to you

The problem is you know what to do YET cannot bridge the gap between your intentions and actions

This is also why I do what I do

And if you are wanting to understand the psychology behind behavior change

Why you do what you do

And why you can’t seem to do what you want to do

Then stick around for awhile, the water is just heating up😈

And regardless of what the s**tty committee in your head is telling you

You can do this, borrow my belief in you for a bit if you need to

Just know it’s not going to happen overnight

So be patient and keep going

Love you

You can focus on the minors if you want to

You can outsource your responsibilities if you want to

You can search for the quick fix to decades of poor habits if you want to

Or…

You can decide you’re going to win despite your circumstances

You can let yourself learn instead of having to be perfect

You can make mistakes and navigate bad days

You can have a moment of weakness and not quit because of it

You don’t have to do everything all at once.
But that doesn’t mean you can’t do anything at all.

Small wins stacked up over time lead to massive success

Or you can stay stuck reaching for the easy things which end up making life hard

You decide.

Love you

I’m sure you’ve been there

Trying the next fad diet
Detox tea
HIIT training
Cardio Craze

All as a means to rush the process

The problem with this…
…the pendulum always swings

So this becomes an annual marry-go-round you can’t seem to get off

But if you want to, here’s what you need to understand:

In order to see long term success

You have to learn new habits, skills, and overall: change behavior

That is NOT an overnight thing if you have been running this rat race for a decade or so

But you can choose to let go of trying to control the outcome
Obsessing over the number on a scale
Running yourself into the ground
And suffering through it to fit into jeans you haven’t worn in years

It’s not about speed
It’s about quality

And once you can let go of thinking there is a reward for how much you are suffering

That’s where you can find a way to do this that’s realistic, achievable, and drives long term results

Quick fixes are bulls**t

There’s nothing wrong with you other than you may be a little impatient

And that’s okay…just know all good things come in time

Love you

I’m still searching for jeans that fit…

But I’d never trade strength for fragility

It’s good. Embrace it.

It’s normal. You’re getting strong.

Love you

“Here are my thoughts of on the process and how I am feeling about it !!! 👇🏼

Was it/is it worth it ? 1000 % ‼️

I have struggled with weight for soooo long and the old tricks that used to work, stopped working.

I was so sick of obsessing over food and constantly worrying about my weight.

I feel like now I am really living.
Although I am tracking, it has simplified my life.

I know what numbers to hit so I pre plan my workouts for the week and my food and just live.

Taking the guessing out and trusting the process has reduced the anxiety and stress that I focused on.

I’m moving my body whenever I can and just overall feel so amazing.

And most importantly I have more energy for my family and feel like we are spending more time active together.”

This is the mission and in 13 weeks we have made amazing changes and if you’re wondering if it will ever end for you, it absolutely can