Cheryle Coulombe Fit

Here’s 4 things I never do… 1️⃣ I never let myself under eat Not because I’m dieting. Because if I don’t track, I will. Eating less was the only way my mother knew how to lose weight, and after ignoring my hunger cues for so damn long, “just listen to your body” doesn’t cut it for me. I track to make sure I hit my target. That lean toned look only comes from muscle, and muscle needs fuel to build. 2️⃣ I never lift the same way twice Same workouts, but never the same effort. Every session has to be 1% better than the last. Better connection to the muscle, more reps, more weight. It’s called progressive overload and the challenge app tracks it for me. If I don’t give my body a reason to change, it stays exactly the same. 3️⃣ I never sit in my stress When I haven’t hit my step target, I get outside and walk. Unplugged from every device, out in nature. My cortisol drops every single time. (This beach is my favs place to walk!!) 4️⃣ I never touch my phone after 9pm Magnesium, glycine, in bed with a book. No devices past 9, asleep by 10. Most women would solve half their problems by sleeping more. There’s no magic potion or skinny food. It’s the basics, repeated. The woman who figured out how to make it work on her terms? She shows up. She lifts. She does it in her living room with a pair of dumbbells, three days a week, without rearranging her whole life or making food the enemy. She’s not waiting to become her. She already is. 6-week program is now open - link in bio for details! ♥️💪🏻

Strength training for women gets sold as a before and after. Nobody shows you what comes after the after photo - the part where you actually have to keep it. The 5am cardio. The endless food rules. The math you run at every single meal. If a plan only works when your whole life bends around it, it was never really yours. She figured out how to make it work on her terms. She shows up. She lifts. She does it in her living room with a pair of dumbbells, three days a week, without rearranging her entire life or making food the enemy. In a 6-week challenge you get: ✅ Video demos with verbal cues - so you’re never guessing if your form is right ✅ Daily coaching from me - nutrition protocols, form tips, answers to your strength training questions ✅ An app to log your weights and reps - the only way to know you’re actually challenging your body enough to create change ✅ A private community - real-time support from Cee-sters who get exactly what you’re going through, so motivation dips don’t turn into giving up Current 6-week challenge is now open - link in bio! ♥️💪🏻

Fat loss after menopause is not the mystery the industry wants you to believe.

Here’s my actual answer, and it’s boring on purpose. I lift 3 days a week with dumbbells, I eat enough protein to keep my muscle, and I run a modest deficit - not a starvation one when I need to lose fat.

That’s it. No 6am cardio. No 1,200 calories.

The shift is this - I stopped trying to shrink my body and started building the one thing that burns fat around the clock. Muscle. That’s why the belly everyone calls inevitable never got the chance to move in.

Most women stall on the eating part, not the workouts. Unsure how to fuel fat loss without tanking their energy or losing muscle. So inside every 6-week challenge, I show you exactly how to eat in a way that compounds the work you’re putting in with the dumbbells.

6 weeks. 3 days a week. Dumbbells only. Current challenge is open - link in bio.

Send this to a woman who was told staying lean after 50 requires suffering.

👏🏻💪🏻

Everyone wants to talk about protein but nobody wants to talk about whether their dumbbell workout is actually hard enough to build muscle after menopause.

Here’s the uncomfortable truth… more protein won’t save a mediocre session. Your muscles don’t grow because you hit 130 grams. They grow because you gave them a reason to.

That reason is mechanical tension - the force your muscles generate when they fight against a load that actually challenges them.

Not your macros. Not your meal timing. Not your supplement stack. Tension.

And the fitness industry has spent years making sure you’re focused on everything except that. Because supplements sell. Meal plans sell. “Eat more protein” is a product. “Lift harder” isn’t.

Skeletal muscle grows in response to mechanical tension, metabolic stress, and micro trauma - all of which must exceed habitual levels to trigger adaptation.

Habitual levels. Meaning the workout you’ve been doing for six months on autopilot is doing nothing. Your body solved that puzzle. It moved on. You didn’t.

More chicken isn’t the answer. A harder program is.

This is what nobody in your feed is saying. Because it’s not comfortable. It puts the work back on the workout - not on what you eat for dinner.

53 years strong
18 years lifting
12 years CPT
6 years dumbbells only
3 workouts a week

6-week dumbbell strength training program - link in bio for details!

♥️💪🏻

You saw the same number on the scale and almost quit - DON’T! This is body recomposition and it’s exactly what should happen when you’re lifting for muscle and fat loss. Scale stayed the same but look at the change. MAINTENANCE CALORIES This is the amount of food energy your body needs to maintain your current weight. You’re not gaining, you’re not losing - you’re staying stable. Want to calculate yours? Go to tdeecalculator.net ENERGY DEFICIT AND FAT LOSS When you eat less food energy than your body requires (a caloric deficit), your body needs to find that energy somewhere. It pulls stored energy out of your adipose tissue - your body fat. This is exactly what body fat is designed for, stored energy your body can access when needed. CRITICAL ROLE OF STRENGTH TRAINING AND PROTEIN Without the right signals, your body may break down muscle tissue for fuel instead of prioritizing fat stores. This is why you’re lifting weights and eating your daily protein target. When you consistently challenge your muscles with resistance training and provide adequate protein, you’re telling your body that muscle tissue is essential and actively being used. Your body responds by preserving (and building) muscle while preferentially using fat stores for the energy deficit. The Process • Strength training signals: “This muscle is necessary and in use” • Adequate protein provides: building blocks for muscle retention and growth • Caloric deficit creates: the need to pull energy from fat stores This combination is how body recomposition works. You’re literally changing your body composition - the ratio of muscle to fat. We go WAY deeper on food stuff inside each 6-week challenge - full programming, nutrition protocols, daily coaching! - 3 full body dumbbell workouts a week - video exercise demos + verbal cues - private community for support & accountability Current challenge is open now - tap the link in my bio! ♥️

Four things for more ab definition ⬇️ 1. Went from random workouts to repeating sessions. A structured program that aligns with my goal 2. Went from the same number of reps to cycling with progressive overload. If your body can already lift that weight & reps, it has no reason to change. 3. Got back to tracking food. Because abs are made in the kitchen, not your workout mat. 4. Stopped with the 30 reps. I’m strong AF so that 30 reps was with A LOT of weight. My body was struggling to recover. Now I increase the weight when I can get to 20 reps - and I look better for it. I’m 53 My sleep can be s**t Ate at the top of my maintenance range I got back to the basics - progressive overload and adequate calories to build muscle. Hormones affect the process but they don’t override it. 6-week BUILD IT. BURN IT. challenge includes: ✅ video exercise demonstrations with verbal cues - no more guessing if you’re doing it right ✅ daily coaching from me - nutrition protocols, form tips, answering your questions about strength training for muscle ✅ an app to log your weights/reps - only way to know you’re challenging your body in a way that will create change ✅ private community - there’s always someone to ask “is this right?”, never feel alone in your journey again Link in bio ♥️💪🏻

Hater’s gonna hate that I know how to do LEAN and STRONG.

Built by dumbbells 💪🏻

She shows up. She lifts. She does it in her living room with a pair of dumbbells, three days a week, without rearranging her entire life or making food the enemy. She’s not waiting to become her. She already is.

6-week BUILD IT. BURN IT. starts June 22 - link in bio!

♥️💪🏻

Most women stall because they’re unsure how to eat for fat loss while maintaining energy and muscle. In each 6-week challenge I explain how you should fuel your body in a way that compounds the work you’re already putting in with the workout program.

CAN YOU SEE THE DIFFERENCE? 👇🏻

No? That’s right because there isn’t one. It’s the same strength workout with different results. Here’s why.

The woman getting results isn’t doing more workouts….

- she stopped second guessing her form and lifts with confidence

- she discovered she could lift more, and now safely pushes to her edge

- she shows up consistently because she’s no longer figuring this out on her own

She’s training at her own pace with her own weights, building her own results. That’s a transformation you actually own.

In each challenge you get
- video exercise demonstrations with verbal cues
- daily coaching from me
- a community of women to keep you accountable

6-week Build it. Burn it. starts June 22nd - link in bio for details.

💪🏻♥️

4 bedtime snacks I rely on when I haven’t hit my protein target.

1️⃣ Skyr Protein Bowl

- ¾ cup plain Icelandic skyr yogurt (higher in protein and thicker than Greek)
- ½ scoop vanilla protein powder stirred in, cinnamon on top

~30g protein | ~12g carbs | ~0g fat

2️⃣ Cottage Cheese & Cucumber

- 1 cup low-fat cottage cheese
- sliced cucumber
- everything bagel seasoning

~28-30g protein | ~8g carbs | ~4g fat

3️⃣ Casein Pudding

- 1 scoop casein protein powder (vanilla or chocolate)
- mix with just enough water to make thick pudding
- top with berries or cinnamon

~26-28g protein | ~5g carbs | ~2g fat

4️⃣ Chocolate Mug Cake

- 1 cup liquid egg whites
- 1 scoop chocolate protein powder
- 1 tbsp cocoa powder
- splash of almond milk
- Microwave 90 seconds

~28-30g protein | ~6g carbs | ~3g fat

There’s no negative effect on fat loss when consuming a protein dominant snack (25-30 grams) 30 minutes before bed.

To be clear, this isn’t a snack with some protein, it’s a protein dominant snack - 30 grams whey protein shake was used in the research by Dr. Mike Ormsbee, FSU

I’m not suggesting you have to do this, but offer it as an option if you:
👉🏻 haven’t hit your protein target
👉🏻 are in a calorie deficit, experiencing hunger at night
👉🏻 are very lean and need more calories

Psst… These aren’t “free” calories. ☺️ Simply shift a portion of your protein target to the evening if you’re in a calorie deficit and struggling with nighttime hunger.

6-week BUILD IT. BURN IT. starts June 22. Your goals deserve this kind of support - link in bio for details.

♥️ Saving this is for you. Sharing it is for her.