Coach Molly Kieland

Same day
Moments apart
Colors of the sunset

I know. You came to me to lose fat and I’m about to tell you to eat more.

Stay with me.

Most women who hire me are already underfed. Years of “being good,” skipping breakfast, cutting carbs, eating less when the scale won’t move.

By the time they track honestly, the number they see isn’t their maintenance. It’s their suppressed intake.

If I drop them into a deficit from THAT number? I’m stacking a deficit on top of a deficit their body has already adapted to.
The scale doesn’t move. The waist doesn’t change. Sleep tanks. Training feels harder. And they blame themselves (or me🤦🏻‍♀️)

So before any of my clients enter a fat loss phase, we run a Baseline Phase first…

At Onboarding we:
→ Track honestly for 2 weeks
→ Bump intake ~10% above your average (protein anchored first)
→ Hold here 2+ months — yes, months
→ Build your training in the meantime
→ When all cylinders are firing? Then we discuss fat loss.

The phase ends when the data says so, not when the calendar does.

👉When we run a deficit from an actual maintenance number, your body responds.

👉When we run a deficit from a suppressed number, it defends.

That’s the difference between a fat loss phase that works and one that frustrates you for 12 weeks.

Swipe through for the full method ➡️

This approach probably sounds and looks different from your old program or everything you were patterned to think when it comes to fat loss.
Good.
Let’s write a new story that sticks once and for all. 🤍

🫶🏻Coach Mol

… when your athlete takes your midweek message to a whole new level😆🤘🔥⚔️⚡️

LFG

Before I post anything else, I need to say this.

The world feels heavy right now, and I’ve been sitting with it, talking it through with the people closest to me.

I’m watching what’s happening with immigration enforcement, families being separated, and communities living in fear and it’s heartbreaking. And it’s made it feel strange to post about prep, progress, or personal wins like nothing is happening.

So let me say this clearly:
I care. I’m paying attention.

Social media can be a scary place. People can be cruel behind a screen and quick to assume the worst. That makes it hard to know how to speak without being misread. If I’m honest, I’m feeling a little messy and not totally sure how to show up.

As a transformation coach, I’m encouraged to share my athletes, my lifestyle, and my own competition prep to inspire women to believe in what’s possible. I believe in that work. I teach it. But right now, I’m holding a lot.

All I can do is all I can do.

What I can do is stay human, keep learning, and use my platform with care. And I can keep offering what I know how to offer: helping women become strong in their bodies and steady in their minds, while also showing support for those who need it most right now.

If you have trusted resources or organizations doing real work on the ground, please share them below so people can plug in.

Humanity has to show up for humanity.
🤍

Remembering my father today…

Two years since he’s been gone.

I miss his 5am weather reports.

I miss his laugh.

I miss his sick sense of humor that I very proudly inherited.

I miss how he’d say my name with so much enthusiasm when I’d call: “Mol!!!” … and the last words I heard when he passed. That one lives in my bones.

I miss messing around in boats with my Pops.
I miss being at anchor reading books side by side.
I miss the endless trolling for “The Big One” 🎣

He was always the first one up. And as I got older, I couldn’t wait to find him so we could bu****it over coffee like it was an actual scheduled meeting.

I was his sidekick in all the projects. Varnishing boat decks, rewiring navigation systems, installing pumps. Basically unpaid child labor with excellent training. He trusted me as his right hand without question when I was way too young to understand how big that was. That kind of trust shapes a kid forever.

So many people used to say, “You are your father’s daughter. Two peas in a pod.” They were right. And honestly, that’s what means the most to me.

He and my mom gave me wings and told me to fly. They have always been so proud of me and boast to everyone like it’s their full time job. These words of affirmation have meant the world to me.

Captain Black, my Pops, I’m so grateful I still drive Grandpa’s truck. It’s my little way of staying close to you and my roots. 🤍 🛻

💪 FLEX FRIDAY 💪

Come sit with us for a minute.

Every Friday, my team and I do a simple practice that has nothing to do with ego and everything to do with momentum.

We pause.
We look back.
And we name a win.

Not because we need gold stars, but because confidence is built by noticing ourselves.

Today, I’m opening this up to everyone here.

Your flex doesn’t have to be loud or impressive.
It can be:
• showing up when it would’ve been easier to check out
• making one aligned choice
• holding a boundary
• training even when your brain tried to talk you out of it
• or simply staying in the room this week

👇 Drop one FLEX (win) from your week in the comments.
Say it out loud. When we name it, we reinforce it.

I’ll be right here reading them with you.

Progress deserves to be witnessed and so do you. 💛

My 💪 for the week: ➡️ I got the last serving of the breakfast frittata 🍳 😆 and I’m progressing with my Fit Model posing 😅 (all thanks to 👙)

… when we’re both super fans of my hubs

Thank you

Stepping into 2026 facing fears ⚔️

It’s going to be a good year⚡️

LFG🤘

Hermie stopped by for a little contrast therapy and stress reduction. Zero productivity guilt for this guy. Very on brand for Uncle Stukie and Auntie Molly’s house.

Tell Hermie he’s welcome back anytime, but next visit he’s spotting squats and tracking macros like the rest of us. 😏💪