hey Reader! My business coach challenged me to talk to 5 women this week for free — so here we are lol 🤪 I had a conversation recently with a client who thought being in a calorie deficit meant cutting the already small amount of carbs she was eating. She was at 1,200 calories a day, going to the gym 6x a week, replacing dinners with a green smoothie, and could not figure out why she was exhausted and the scale wouldn't move. I told her I'd actually start her at 1,800 calories for fat loss...
about 1 month ago • 1 min read
Hey Reader, I used to stand in my kitchen at 6pm, staring into the fridge like it owed me something. Now I don't. And it's not because I meal prepped 47 containers on Sunday like a fitness influencer. It's because I removed the thinking entirely. Here's my lazy girl system: Carbs — I don't want to cook them or portion them. Rice cakes, store bought roti/phulka, frozen Stonefire mini naans, grain bread. Already portioned. Zero decisions. Maybeeee I'll make a pot of rice sometimes. Veg — I make...
about 1 month ago • 1 min read
hey Reader,I was at my in-laws’ place last weekend and made myself a quick breakfast — rice cakes, banana, peanut butter. Nothing fancy, just what was there. My father-in-law walks in, sees my plate, and goes: "Excellent breakfast. I've been eating a lot of peanut butter lately too. Great source of protein." He said it with such confidence. And the funny thing is — he’s someone who genuinely cares about his health and pays attention to what he eats. Which made me realize something: this isn’t...
about 1 month ago • 1 min read
A few years ago I was spending almost $500 a month on fitness.I had a personal trainer. I was going to CrossFit and spin classes. From the outside, it looked like I was doing everything right. Then I got a DEXA scan. My body fat came back at 46.5%.That result shocked me. Not because I thought I was lean — but because I realized something important:Trying hard isn’t the same as having the right system. This is incredibly common for people with desk jobs. You might work out a few times a week,...
about 1 month ago • 1 min read
Hey Reader!Quick Sunday check-in — how are those January health goals actually feeling right now? Be honest. 😅 For a lot of people, January starts strong and then life slowly takes back over. Work gets busy, routines slip, and suddenly the goal quietly becomes "okay but for real this time... starting in April."I get it. It happens every year. Here's the thing though — summer is about 12 weeks away. Think about how you want to feel this summer. In a swimsuit, at the beach, at a BBQ, on a trip....
about 1 month ago • 1 min read
Hey Reader! I wanted to share two things I meal prepped this week that made hitting my protein way easier during a deficit. Here are the recipes in case you're stuck in the ‘what do I eat’ loop. It's high protein, actually delicious, and nothing that feels like “diet food" - because who said fat loss food has to be boring?? 🫓 CHICKEN SHAWARMA I marinate chicken breast overnight in cumin, coriander, cardamom, smoked paprika, cayenne, garlic, lemon — then cook a big batch on the stovetop. Keeps...
about 1 month ago • 1 min read
Hey Reader, If you have a desk job and fat loss feels harder than it should — I want to offer you a reframe. The answer isn’t more workouts or cutting out carbs. I know that’s not what the fitness industry tells you. But here’s what’s actually happening: You sit for 8–9 hours a day. Your non-exercise activity — the walking, the fidgeting, the movement that happens just by living — is at rock bottom. Your body has adapted to being still. Then you go to the gym for 45–60 minutes and work really...
about 1 month ago • 1 min read
Hey Reader-You don’t need another plan. You already understand the fundamentals.Protein. Steps. Strength. What most high-performing women don’t have is structure around the review process. You train hard.You try to eat well.But there’s no system catching drift. No one reviewing your data weekly.No adjustments when stress increases.No structure protecting progress when work gets busy. Effort without review doesn’t compound. Here’s what changes when it does. Once of my clients runs her own...
about 2 months ago • 1 min read
