cristalann

Losing fat doesn’t have to be hard.
Unless you’re doing ALL the wrong things…

❌cut out carbs
❌cut out sweets
❌do juice cleanses
❌intermittent fasting
❌eat 1200 calories/day

These quick fixes don’t work long term and it makes losing fat a miserable time. Hence why 👉🏽you fall of track, gain the weight back and give up.😒

What you need are sustainable fat loss habits that are going to help lose fat and keep it off for good.

Keyword: Sustainable 🔑

So, here are my 7 daily sustainable habits you can start doing now to make fat🔥loss easier:

1. Eat 100+ grams of protein
2. Fill up on fiber (25 grams)
3. Have 3-4 meals, 3-4 hours apart
4. Eat slowly & chew 20x
5. Drink more water between meals
6. Move your body more, 5K-10k steps
7. Include complex carbs at every meal

Which fat loss habits are you going to incorporate this upcoming week?

Meet my first online coaching client Andrea.🤩

In 2019, she signed on for 1:1 training and nutrition coaching with a goal to lose fat and tone up on a vegan diet.

Before starting, she was following a structured resistance training program from a popular influencer but couldn’t understand why she wasn’t seeing results.

Here’s what we fixed: ⬇️
📌We adjusted her exercises form so that she was properly performing each exercise to target the right muscles.

📌We made sure she was progressing in her workouts and getting stronger overtime to build muscle.

📌We aligned her nutrition with her training to ensure she was properly fueling her body during workouts and recovering.

In 8 months, she achieved her dream body:
🔥Lost 15 lbs
💪🏽Built muscle to look “toned”
📈Increased strength
🔋Improved energy levels
⚡️Boosted confidence

If you want results like Andrea,
DM me “transformation” to learn more about 1:1 coaching and how we can help you achieve your goals together.

Or

🔗Click the link in my bio to apply!

This needs to be said 🙄
Lifting weights doesn’t make women “bulky”.

In fact… it does the opposite: it creates definition, curves and shape to our physiques.🔥

So, why is there a category of women claiming lifting weights made them bulky?🧐

The answer is excess BODY FAT.

Let’s use my progress photos above
as an example.

🤳Left picture: 156 lbs= MORE BODY FAT
🤳Right pictures: 150 lbs= LESS BODY FAT

I look significantly leaner in the picture
on the right and that’s due to less body fat.

So ladies, don’t be afraid to build muscle and create that toned physique you want.

You’re going to be healthier.
You’re going to boost your metabolism.
You’re going to be stronger.
You’re going to look amazing.
Period. 💅🏼😏

First things first, save this post!
In order to build a strong and toned physique, you need to build MUSCLE❗️

Here’s what you need to take the first steps towards building your dream physique👇🏽

1️⃣ Follow a structured resistance training program that’s designed to build muscle and increase strength.

2️⃣ Understand progressive overload and how to progress yourself so you can continue making progress.

3️⃣ Learn how to setup for each exercise, keep correct exercise form and execute the exercise properly so you can target the right muscles and preventing injury.

This will help you build a strong and toned physique assuming that your nutrition is in the right place.

So, if you ready to put these strategies into action and finally learn how to build your dream body, I can teach you on 90 days.🤓

Hello👋🏽 muscle growth… 4 month progress🤩

Meet my badass client Alexis. She signed up for coaching back in February with goals to lose fat, build muscle, increase strength and feel excited again to train.

In 4 months, Alexis went from…
🔥Size medium shorts to a small
🔥Not seeing muscle growth to seeing changes in her upper back, glutes, shoulders, quads, hamstrings and abs
🔥1 pull up to 4-5 pull ups
🔥Back squat of 150 lbs to 215 lbs
🔥Unmotivated to being addicted to results

How did she do it?
🔑 We optimized her nutrition to align with her training and physique goals, putting her in a slight calorie deficit to target body fat while keeping protein high to support muscle growth.

🔑 We created a customized training program with 2 upper workouts and 2 lower body workouts and focused on progressive overload.

🔑 We adjusted her exercise setup, form and ex*****on so that she could activate the right muscles and feel confident performing them.

So proud of you, 🥳
Keep up the amazing work. You did that.👏🏽

If you want results like Alexis,
DM me “transformation” to learn more about 1:1 coaching and how we can help you achieve your goals together.

Or

🔗Click the link in my bio to apply!

Eating clean 🥦 is NOT the best nutrition strategy for fat loss. Here’s why…👇🏽

Clean foods like potatoes, avocados, bananas, oats, yogurt, olive oil, peanut butter, brown rice and cheese are healthy and nutrient dense.

We love that for our bodies.🫶🏽
But clean foods 🍌🥑🍠 are made up of CALORIES too.

For example:

🔎2 tablespoons of peanut butter
= 200 calories

🔎3 slices of America cheese
= 250 calories

🔎Cheesecake factory Cobb salad
=1,540 calories

🔎16 oz Açaí bowl
= 500-700 calories

If you’re not tracking your food intake or measuring your portion sizes….

You’re over consuming calories without realizing it. Hence why you can’t lose fat, despite making healthy choices.😬

📌So, what should you do to lose fat?
👉🏽Start tracking your food intake and become aware of how many calories you eat daily.

👉🏽Figure out your fat loss calories and stick to them until you reach your goal weight or physique goal.

Have questions about nutrition and fat loss? Ask below…👇🏽🤓

Can you still lose fat while eating 🍩 donuts?
Absolutely!😋

The best part about my job as a coach is receiving messages from clients saying how they don’t feel like they’re on diet.😏

🌟Daisy says, “It’s such a crazy and exciting process because I never thought I could be eating the foods I actually enjoy and still be achieving my dream body😭❤️ You changed my whole perspective and it doesn’t feel like I’m on a “diet.”

🌟Erica says, “Best feeling is people thinking I’m on a diet because of how I look and I tell them I don’t have any restrictions and eat more than they do 🤣 Happened a lot this week as I’ve been traveling with work.”

🌟Laura says, “I had a bagel and cereal cheese, Oreos, strawberries with peanut butter and cacao—all fit exactly within my macros. I love seeing that my body is changing. I’m not restricted at all.”

So...if you’re ready to say goodbye 👋🏽 to restricting yourself and falling off track with no results to show.

I can teach you the exact strategy on how to lose fat & tone up eating all your favorite foods.🍩🍕🍦🎂

👉🏽DM me “flexible diet” and I’ll send you more information about 1:1 nutrition coaching.



dieting

POV: You were hesitant to sign on for 1:1 coaching but it turned out to be the best decision you ever made 🥳

🎉You feel confident than ever
🎉You love your body more
🎉You are eating all your favorite foods guilt free
🎉You can’t wait to rock a bikini
🎉You feel AMAZING and…

You’ve never been more excited to keep working towards your health & fitness goals. Like who is she???? 😏👏🏽

If you want this to be you, claim it✨
Let’s make the rest of 2024 your year 😉

I’m ready to support you, guide you, educate you, hold you accountable, help you navigate through challenges and celebrate your wins.🏆

Link 🔗 is in my bio to apply for 1:1 coaching👩🏽‍💻. Once your application is submitted, you’ll receive an email to schedule a 30-minute discovery📱call with me.

On the call, we’ll discuss your goals, what you’ve tried in the past, determine what you need support on and ultimately see if 1:1 coaching is the right fit for you.🤓

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5 fitness myths that should die! ⚰️🙃

MYTH🚨Women should do higher reps, low weight in order to look “toned.”

BUST👉🏽 If you want to look toned, you have to build a certain about of muscle. Unfortunately, higher reps with low weight won’t challenge the muscles enough. It’s just another myth stalling your progress.

MYTH🚨 Lifting weights will make your bulky like a man.

BUST 👉🏽 As women, we naturally produce less testosterone than men. Not only that, most women aren’t eating correctly or training in an optimal way to support muscle growth. If you see a woman who looks manly or bulky, there’s a 95% chance she’s talking steroids.

MYTH🚨 Changing up your workouts every week to confuse your muscles.

BUST 👉🏽 Changing up your workouts too often is the best way to not to see progress. If your serious about improving your strength and building muscle, I highly recommend following a structured resistance training program. Slide into my DM ‘s if you you need one!😉

MYTH🚨 Fasted cardio burns more fat than fed cardio.

BUST 👉🏽 Research has shown it doesn’t make a difference in fat loss. As long as you’re in a calorie deficit, you’ll lose fat. But, if you enjoy doing cardio fasted, go for it.

MTYH🚨 Women need to do different exercises than men.

BUST 👉🏽 Exercises are not gendered specific. While men tend to lean toward training chest and arms, women should consider training these muscle groups to avoid muscular balances and improve overall strength.

What fitness myths have you heard? What myths do you want me to bust? Comment below🤓⬇️

✨Believe it or not, I use to struggle with self confidence. I was always…
👉🏽worried about what others would think
👉🏽didn’t like how my body looked
👉🏽comparing myself to others
👉🏽thinking of what could go wrong
👉🏽telling myself I wasn’t good enough
👉🏽constantly overthinking things
👉🏽settling for less

It sucked going through life like that—not feeling confident in my own skin and constantly seeking validation from others. I missed out on opportunities, experiences, relationships and most importantly my own happiness.

The good news is being a confident person is a learned skill that you can build overtime. Here are 11 ways you can become the most confident version of you this year:

✨Take Care Of Your Body
✨Exercise and Move Your Body More
✨Do More Of What Makes You Happy
✨Use The Power Of Positive Self Talk
✨Practice Self Compassion
✨Challenge Yourself
✨Face Your Fears, Self-Doubt & Anxiety
✨Do Uncomfortable Things
✨Surround Yourself With The Right People
✨Focus On You, Not Everyone Else
✨Celebrate Your Wins, Even The Small Ones

Which confidence booster are you committing to? Comment below 💗

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*Let’s imagine your future together, shall we? 🔮

You feel confident AF in anything you wear—cute crop tops, sexy dresses, bikinis and shorts. You can wear it all and feel good in it. 💁🏽‍♀️

You love going out on frequent dinner dates with the girls 👯‍♀️ordering your favorite meal 🍔 and drink🍸 guilt free.

You are crushing your workout plan, getting stronger💪🏽and toning up in all the right places. 🍑

You are proud 🥳 of your food choices, you can create simple and delicious meals that align with your goals effortlessly and notice how much your relationship with food has improved—you are no longer restricting yourself, jumping from diet to diet or cutting out carbs.🙅🏽‍♀️

Sure, this might sound like dream💭 but I’m here to tell you, this could be your reality.💯

How is this possible, you ask?
✅ You have me as your coach 🙋🏽‍♀️ every step of the way, supporting you, holding you accountable, educating you and motivating you.

✅ You have your own customized training & nutrition plan tailored to your specific goals so that you have an effective plan you feel confident in.

✅ Together, we work together along the way to ensure the strategies, plans and tools we add in all align with your lifestyle and goals.

So, if you are ready to turn your dream
into reality, I’ll teach you how in 90 days. 🤝🏽

🔗 Click the link in my bio to apply for 1:1 online coaching.

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Have you ever felt exhausted pushing
through a workout? Those days are over.🙅🏽‍♀️

It’s time to start fueling you body so you can feel energized 🔋 and strong 💪🏽 during your workouts.🤓

Here are 4 pre-workout snacks to
consume 30 minutes before a workout 👇🏽

Option 1:
•Cereal, protein milk & sliced almonds

Option 2:
•Oatmeal, apples & cinnamon

Option 3:
•Whole wheat toast, peanut butter & banana

Option 4:
•Greek yogurt, granola & berries

Which pre-workout snack are you going to try?