The Fit Framework

What’s the difference?

About 8-10 lbs between the two photos

Things I’ve changed since the first pic:
✨ I started tracking my macros again and being consistent hitting them
✨ I prioritize more movement throughout the day
✨ I having been healing my gut and hormones after coming off of birth control
✨ I hired a coach
✨ I am learning to regulate my stress and nervous system

👉🏼 I am currently working out 3 days a week and doing 1-2 hours of physical therapy 5-6x/week
👉🏼 I won’t share my macros, but I’m at maintenance right now

👉🏼 I get 8 hours of sleep every night and I am working harder than ever on my nervous system and overall health - dry brushing, castor oil, blue light blocking, meditation, etc.

It doesn’t happen overnight, but you have to start somewhere.

Start small and BUILD on it!

What’s your sign?? 👇🏼👇🏼

Disclaimer: I am not a zodiac expert
Disclaimer 2.0: this is for funsies so I hope you giggle!

Let me know below, did this hit for you?

Does everything need an excuse?

✨ I didn’t plan dinners because I got busy on Sunday
✨ I didn’t get my steps in because I had to work through lunch
✨ I didn’t go to bed on time because I was cleaning the house

Okay, maybe those are all accurate. But the story you tell yourself is TRUE.

What if it was just
👉🏼 I didn’t prioritize planning dinners
👉🏼 I didn’t prioritize my steps
👉🏼 I prioritized cleaning over my bedtime

Own your decisions. But then go a step further - WHY are other action items coming first?

How can we work through those to actually become successful?

No, it’s not going to be 100% perfect in every season of life, but we need to work through the underlying cause in order for you to reach your goals!

This is what I work through with every single one of my clients. So they can release underlying sabotaging behaviors and become the absolutely jacked and confident women they dream of! 🫶

You can either use this time to your advantage or let this time run you

6 weeks is a LOT of opportunity to progress - whether it’s the holiday season or the first 6 weeks of the year!

👉🏼 18-30 workouts (3-5/week)
👉🏼 168 meals (4/day)
👉🏼 42 nights of sleep
👉🏼 336,000 steps (8k/day)

And your travel days and holidays make up maybe 20% of those days

Where are you putting your energy the other 80%?

You can have balance over the holidays and still progress. As you can see, it’s my specialty!

Come on over to the side of coaching that let’s you have BOTH!! Comment “NOW” for more info on coaching!!

10/10 reccommend this instead 👇🏼👇🏼

NOT doing restrictive diets

*TW: ED, restrictive eating*

⚔️ I did this for medical reasons! But there was a time where I would subject myself to this because I was desperate to look a certain way

DON’T BE LIKE PAST ME!

Disorded patterns crept up QUICK! And I wondered if it was worth it since I felt like I was going back to high school and early college Sarah :/

Luckily, I came out of it and I am happily consuming maintenance calories and tracking macros under my own coach and working on my health with her!

And the cherry on the top?? I gained the weight back that I lost during that extreme restriction.

It’s not worth it and you won’t see long term results.

Want to do it the right way? Send me a dm! It’s what I do best!!

Everything changed when everything changed

If you have the same goal you had a year ago, something has to change

You can’t keep spinning your wheels and telling yourself “this time is different”

It actually HAS to be different.

Take a chance on yourself

DM me “COACH” to get started on your transformation

The EXACT path I take my clients through

💕 Send this to someone who needs the blueprint!!

👇🏼👇🏼
I would do it myself!!

It’s not rocket science but it does require you being open to learning about your body, not changing protocols when you’re feeling stressed or tired, and support for the good and the hard times!

The strategy unfolds over time so don’t rush the process!!

All my clients go through this if they have a goal to get lean! We spend some time in maintenance and building muscle of course all guided and all designed to meet them where they are!

Every program is custom and unique to the individual. Nothing is EVER cookie cutter - as it should be!

So you’re not hungry but you still have macros left

You haven’t hit your macros in days and you’re NEVER hungary for breakfast so when it’s 8 pm and you either go read or go eat more…you wonder

I wouldn’t force feed yourself today - at least that’s what I tell my clients❤️‍🔥

But how can you improve tomorrow?

In the beginning of your program, if your hunger cues are non-existant, we NEED to get them back and up-regulate your metabolism (it has likely down-regulated and adapted to low energy intake)

👉🏼 That’s only possible if you increase your intake and start expending more

So lift heavy and plan accordingly - AND GET THOSE HUNGER CUES BACK!!

So you can be muscular, lean, and happy with a healthy appetite!

So you’re not hungry but you still have macros left

You haven’t hit your macros in days and you’re NEVER hungary for breakfast so when it’s 8 pm and you either go read or go eat more…you wonder

I wouldn’t force feed yourself today - at least that’s what I tell my clients❤️‍🔥

But how can you improve tomorrow?

In the beginning of your program, if your hunger cues are non-existant, we NEED to get them back and up-regulate your metabolism (it has likely down-regulated and adapted to low energy intake)

👉🏼 That’s only possible if you increase your intake and start expending more

So lift heavy and plan accordingly - AND GET THOSE HUNGER CUES BACK!!

So you can be muscular, lean, and happy with a healthy appetite!

Comment your vote before swiping!

You may be surprised with my approach to the holidays AND travel!

I’ll say things like:
✨ You don’t need to track on Thanksgiving
✨ You can have seconds if you’re hungry for them
✨ No dessert requires guilt or shame
✨ You most definitely should not be working out to earn or make up for your Thanksgiving dinner

But I also urge my clients to:
❤️‍🔥 Think ahead with packing meals and snacks while traveling
❤️‍🔥 Getting in workouts ahead of travel
❤️‍🔥 Prioritize protein and nutrient-dense foods on Thanksgiving
❤️‍🔥 Have your leftovers and include them when you track a balanced meal
❤️‍🔥 Listen to your body - if it’s hungry, eat! It’s it’s satisfied stop!

My clients know that they can do all of this and STILL see success in their fitness and health journey!

Want a sustainable approach to weight loss during the holidays and holiday travel?

Apply for coaching through the link in my bio before December 2 to get up to $600 off of coaching for Black Friday!

I can’t wait to have you in here!

We all have our stuff.

The stuff that hurts but we can’t seem to stop.
The relentless desire to change.

It’s never the things you do to trick yourself or to shame yourself that will get anywhere.

Change from a place of love and abundance🫶

That’s when the last results show up my girl 🥰

And when you’re ready, I have a program built on the foundation of love and support! Right now, there’s a pretty sweet deal going on where you can get up to $600 off of coaching!

You can apply through the link in my bio OR send me a message with any questions! ❤️‍🔥

Let’s change your life!!

My body fat % went UP after I started working out 7 days a week

👀👀

Ope! I bet you wouldn’t have put that on your bingo card

I was using my muscle as energy and it was causing me to LOSE MUSCLE (and look less defined)

The answer isn’t always eat less and move more.
It’s more dynamic.
It’s ALWAYS customized.

If done right, it can completely change the way you approach nutrition and fitness, in a way that ADDS to your quality of life and makes you love your body even more 🥰❤️‍🔥

The one mind blowing thing 👇🏼👇🏼

It wasn’t rocket science

It took knowing where she started,
Pushing her limits just slightly,
Consistency on her part,
and a whole lot of love and guidance

It’s not because your metabolism is broken
You crushing the entire basket of chips at the restaurant
Or because you’re just too far gone

that you haven’t had results stick around

It’s because you haven’t found the sustainability, the balance, and the support that comes with coaching

I’m not saying everyone NEEDS coaching. But what I am saying is that it can drastically speed up your rate to success, help you better understand how the heck to see results consistently, and help you love yourself again!

It’s why I have not one but two coaches AND a therapist! To not go at any journey alone 🫶

I have something COOKIN for yall for Black Friday!! If you want early access (bc you know coaching is what you need), comment “BF” and I will send you early access details!!

Well it’s been one heck of a ride

If there’s one thing I’ve ever learned is that the work is NEVER over.
💕You can always grow.
✨There will always been newer goals for you to work toward.

🦋 But you have to keep one foot grounded. Always asking yourself - “what is best for future me?” “How can I be better today?” Keep it focused on the path ahead

The best thing you can do is to heal. Focus on what happens when you stop worrying about being so small and start worrying about growing, becoming confident, smiling more…what happens then? Who is that girl?

💕Start showing up for her. And don’t ever be afraid to ask for help. The right person might come along and change your life (and sweep you off your feet at the same time)

ENDS TOMORROW: 3 Months of Free Coaching Scholarship

This client started her deficit on October 8th and she lost 5 pounds by the end of the month

👉🏼 Without adding in workouts (in fact we decreased the time spent in the gym)
👉🏼 Without cutting out foods (in fact, we kept them and decreased instances of bingeing)
👉🏼 Without making every meal at home (in fact, she had an untracked weekend)

This scholarship is for the woman who is LIT up by the idea of her own physical and personal transformation! ❤️‍🔥 There is no stopping you from seeing these results too!

Apply before 11:59 CST tomorrow and I’ll look over your application!! Remember - it’s based on the best responses!

Comment “3 FREE” if you want the link to the application sent directly to you!

the last three are my fav ❤️‍🔥

if you habits feel too extreme, it’s likely because they are

Your quality of life should not have to go down the drain just because of everyone interest or goal that you have

People always expect that because I’m a nutritionist, I’ll judge them based on what they eat. However, I likely eat very similar things.… And also, I’m not the judgmental type.

I can be a nutritionist and still enjoy cookies and have chips in my pantry

You can have a goal of fat loss and still say yes to the bagel and cream cheese

You can reach your goals in a sustainable way

Preach this until the day that I die! Exactly what my client find inside my program as well !!

👉🏼 If you’re ready to take the sustainable route for losing weight, building muscle feeling confident, and your habits, send me a DM to chat about what your sustainable protocol might look like

Happy Halloween!!

She told me she wanted to hold off and do it later

But she did it anyway

Because she knew she was capable of a bigger transformation
She knew that she owed it to herself to try

And now she has seen a transformation of her body, her habits, and her confidence in just a few short weeks

One decision that has the ability to change your life.
DM me “COACH” to chat about your goals and start getting you new low weigh ins too!

Food noise is NOT normal

👉🏼 When you constantly think about food.

You seek out photos of food, food inspo, and recipes online

Everytime you go out to eat it turns into a frenzy

Before you’re even done with this meal, you’re thinking about the possibilities for the next

I know the feeling - but it’s not normal.

It’s a sign that you are in a restrictive cycle and it’s actually a ✨hunger cue✨

It’s also a sign that you need a maintenance phase - to fix your metabolism AND your relationship with food.

You’d be surprised at how quickly the food noise goes away

And the weight loss become so much easier!!

If you want to learn about this method and how you can do it while seeing weight loss that lasts, DM me “LEARN” and I’ll send you a free training on how to do just that!