Lift Lab Fitness Coaching

“I already did a cut so I know what works for me” is one of the most expensive beliefs in the fitness space…

because when you go back in with the same macros and the same plan…

your body isn’t the same body 😭 (this was me back in 2024)

after a fat loss phase:
→ your metabolism has adapted downward
→ leptin dropped, ghrelin went up, your hunger signals are louder
→ your body has a fresh memory of restriction and it will fight you faster this time

plugging in the old numbers into my fitness pal doesn’t account for any of that.

the women inside who get to their second cut and think “wait… this is actually working and I look DIFFERENT”
it’s because of what happened in between.

we spent months in Phase 2.
building muscle. bringing the metabolism back up. supporting hormones. letting the body feel safe again.

so when we go back into a deficit, we’re cutting into a completely different body composition.
more muscle underneath.

a higher metabolic output to work with.
a body that isn’t already bracing for impact.
the result isn’t just “I lost more weight.”

it’s a tighter waist.

a b***y that’s actually there now.

definition that wasn’t possible the first time around because the muscle wasn’t built yet.

your second fat loss phase can be the most exciting one you’ve ever done.

but only if you did the work between them.
that’s the arc. that’s the whole thing.

and it’s exactly what we build inside

not just one cut and done, but the full roadmap in the order that actually works. 🤍

DM me PHASE if you want to know where you are in this process and what’s actually next for you.

***yworkouts

my biggest surprise in the first trimester…

everyone talks about being exhausted
like you won’t be able to get out of bed
like workouts just stop

and while that’s real for a lot of women and it’s totally OK …it wasn’t fully my experience, and I don’t think that was random

first trimester fatigue isn’t random
→ progesterone rises (has a sedating effect)
→ blood volume increases quickly (so your need for iron goes up)
→ your body is building a baby + placenta (huge energy demand)

so if your levels aren’t supported going into this… it hits harder

this is what I had in place before pregnancy:
→ routine bloodwork (CBC, ferritin, iron saturation) so I actually knew my levels
→ prioritizing heme iron sources (red meat 3–4x/week) vs guessing with supplements
→ daily mineral support (sodium, potassium, magnesium through food + electrolytes)
→ consistently eating enough, not underfueling

I did have nausea
just not the typical “morning sickness”
more like random waves + low appetite

so instead of forcing big meals, I adjusted:
→ 3 meals + 2 smaller snacks
→ easy protein sources (eggs, greek yogurt, ground meat, protein shakes)
→ simple carbs that actually sounded good (toast, fruit, potatoes)
→ eating every 3–4 hours to avoid blood sugar dips (which made nausea worse)

my training stayed consistent, just adjusted:

→ 3–4 lift days/week
→ lower body, upper body, + core focus
→ kept the same movement patterns (squats, RDLs, presses)
→ reduced intensity slightly (not chasing PRs, staying ~2–3 reps in reserve)
→ longer rest times + paying attention to fatigue

this phase made me really thankful for my past self because none of this was built overnight

this was years of:
fueling properly
building strength, going into muscle growth phases and fat loss phases & supporting my body hormonal and gut health wise 😋

and now my body has something to pull from

you can’t control every part of pregnancy but you can prepare your body for it💗

I thought my arms were doomed to linebacker status forever.
Muscle underneath, puff on top.

Strapless dresses? Absolutely not.
Tank tops? Only if I was feeling brave (or delusional lol)

As someone who’s always had more upper body muscle thank you, swimming and genetics 🙃

I figured this was just the deal.
“Strong arms” that still didn’t look how I wanted.

But last year, I locked the f*ck in.
I got engaged 💍!!

And realized I hadn’t been pouring into myself in the way I actually wanted.

I wasn’t crash dieting.
I wasn’t cutting out food groups.
I wasn’t doing 2-a-days.

I was just finally being consistent.
With steps. With cardio. With actual planning.
With foods that didn’t come out of a box.

I still trained upper body & I didn’t avoid it.
But the changes came when I paired that with real nutrition, routine, and prioritization.

So if you’re out here swearing your arms are just “genetic” or “bulky” or “always the last thing to lean out”…

Let me say this with love:
It’s not because you’re doomed.
It’s because there’s a layer of fat sitting on top of the muscle you already built.

And that comes down to consistency, not your DNA.

Your shoulders, arms, and upper body are yours to shape.
And if you want to feel confident in literally anything sleeveless this year?

This is where you start.

This is exactly why I designed the Lift Lab program the way I did.

Because just lifting heavy and eating high protein doesn’t mean you’re satisfied with your body.

DM me “ARMS” and let’s walk through what might be missing in your current routine and how to finally get results that show.💪

This is what most people think when you have flat glutes:

They don’t think much at all.
They don’t assume you lift.
They don’t assume you fill out your jeans.
They don’t think, “Damn, she works hard.”
And they definitely don’t think you’re strong.

And maybe that doesn’t bother you.
Maybe you’re okay flying under the radar.

But if you do want to walk into a room and take up space
If you want legs that actually reflect the effort you’re putting in
If you want to feel sculpted, strong, and feminine…

Then glute growth matters.

Not because it’s trendy.
But because it takes real strategy, real intention, and a level of consistency most people never commit to.

Glutes are stubborn….yes.
But stubborn doesn’t mean impossible.

I built my lower body through smart programming.
Not soreness.
Not skipping carbs.
Not copying whatever leg day I saw on Instagram and Pinterest

If your glutes are still flat and you’re showing up in the gym 4x a week…
It’s not your effort that’s the problem.
It’s your focus.

DM me PEACH and I’ll send you the exact glute-focused training framework we use in Lift Lab to grow visible muscle and shape, even if you’ve never seen a glute gain in your life.

You’re leaner, but not sculpted.

The scale dropped, but your muscle tone didn’t show up the way you imagined. And that’s not your fault. It’s a direct result of what happens when weight loss happens without a muscle preservation or muscle-building strategy.

A lot of women come off GLP-1s expecting to feel fit, toned, and finally confident in their bodies. But what most of them don’t expect is the “skinny fat” phase.

Here’s why:

Most rapid fat loss phases, especially those with appetite suppression, don’t include enough stimulus or nutrients to support lean muscle retention. So yes, you lost fat. But without training and feeding your body to keep muscle, what you’re left with is lower overall mass… and less shape.

Muscle is what creates definition, curve, and structure. It’s also what supports your metabolism, stabilizes blood sugar, and protects long-term health as you age.

Without enough of it, you’ll feel weaker, have worse energy regulation, and feel that frustrating puffiness even at a lower weight.

When I work with women post-GLP-1, we focus less on the number on the scale and more on rebuilding:

• A full-body hypertrophy program that emphasizes progressive overload and intentional glute + shoulder growth (this is what gives you the hourglass balance you expected to see at the end of your weight loss).

• A reverse out of calorie suppression with structured, carb-supported meals — not just random increases in calories.

• A balance of strength, metabolic function, and body composition that actually feels sustainable to maintain.

This is the exact gap I built to fill. It’s not enough to just lose weight; most of the women we work with have done that already. The real transformation happens when you rebuild your body from the inside out with intention, strategy, and guidance.

If you’ve lost weight but still don’t feel proud of your body, it’s not over. It might just be time for phase 2.

Overwhelm is usually just unpreparedness in disguise.

You think it’s because:
– You’re behind on workouts
– You didn’t meal prep again
– You need to start tracking but Friendsgiving is coming up
– Your client check-ins and 3 calls tomorrow are already looming

But here’s the truth:
You’re not lazy. Or unmotivated.
You’re just trying to rely on memory, vibes, and hustle… when what you really need is a strategy.

At Lift Lab, we don’t hand you a random meal plan and expect you to figure it out.
We build your nutrition system with you — around your lifestyle, your schedule, your stress, and your actual goals.

Because the women in our world?
aren’t missing discipline.
Or clarity and customization.

We don’t just teach “what to eat.”
We teach:

✅ How to build meals on the go when you don’t have time
✅ How to hit macros without tracking forever
✅ How to adjust your intake based on your training phase
✅ How to eat 200g+ of carbs without bloating like a beach ball
✅ How to feel in control even in busy seasons

If you’re training hard, running a business, managing meeting times, AND still trying to sculpt your physique
you need something that fits your bandwidth.

Not someone else’s Pinterest prep.

build the system that makes it possible…now.

Want an hourglass physique? Cool. Just be ready for the consequences.

Like…

– Having stable blood sugar because you’re actually eating real meals
– Less visceral fat crowding your organs
– Strong glutes that support your spine and fix your posture
– Less lower back pain
– Better insulin sensitivity
– And a metabolism that doesn’t bottom out when you so much as look at a croissant

aaaand jeans that fit like they were custom made.

It’s about a waistline that doesn’t bloat by 3pm, glutes that fill your leggings, and a body that works & not one you’re constantly fighting.

That’s exactly why I built the Pancake to Peach training program.

⚡ Designed for women — not your boyfriend’s chest + back split
⚡ Meals with real carbs (yes, 200g+… we don’t do bird food)
⚡ Exact food pairings and muscle growth meals I’ve used + coached with

If you’re lifting like a beast but eating like a child?
You’re leaving muscle and results on the table.

DM me SCULPT and I’ll send you a free week of the exact training + nutrition framework we use inside Lift Lab to sculpt real curves, balance your hormones, and finally feel good in your skin.