The Food Coach Move Coach

Here’s how to actually address those red flags your body is throwing at you 👇🏻

The solution isn’t another low-calorie plan or cardio challenge.

If you’re eating clean, working hard, and still feeling stuck…

Your body doesn’t need more restriction — it needs more support.

🔁 1. Eat to fuel, not to shrink
→ Chronically low intake stalls your metabolism.
→ Prioritize protein at every meal and stop fearing food.
→ A nourished body is a fat-burning body.

💪 2. Build muscle — don’t just burn calories
→ Muscle is your metabolism.
→ Strength training 2–3x/week supports hormone balance, fat loss, and longevity (not just aesthetics!).

🍳 3. Balance your blood sugar
→ Start your day with a protein-rich breakfast — not just coffee and carbs.
→ Add protein, fiber, and healthy fat to each meal to prevent crashes and cravings.

😴 4. Sleep like it’s your superpower
→ Poor sleep = more cravings, fat storage, hormone dysregulation.
→ Protect your evening routine. Go to bed earlier. Your metabolism needs it.

🧘‍♀️ 5. Regulate stress before it regulates you
→ Chronic stress raises cortisol, disrupts thyroid function, and keeps your body in fat-preservation mode.
→ Breathwork, walks, sunlight, quiet mornings — they all matter.

🥕 6. Focus on real food — not food rules
→ Whole foods naturally nourish, satiate, and support metabolism.
→ You don’t need to eat “perfectly” — you need to eat intentionally.

Your metabolism isn’t broken — it’s asking for better care.

You don’t need to start over.
You just need to start smarter.

✨ Ready to reset in a way that actually works with your body (not against it)?
Drop a “RESET” below and I’ll DM you my free guide to get started.

🔥 “Struggling to hit your protein goals? Here’s EXACTLY what 35g of protein looks like—no guesswork needed!”

Save this post for your next grocery haul!

🔥Is this you: “I feel like my metabolism has slowed down, and I can’t lose weight no matter what I do.”🔥

I break it ALL down here! Scroll for the details ➡️

💬 COMMENT “METABOLISM” below for my FREE 5 Daily Habits to Build Your Metabolism 👇🏻👇🏻👇🏻

I’m halfway through my fat loss phase/cut phase. Here’s my progress and what I’ve learned 👇🏻👇🏻👇🏻

Started my fat loss cycle on Jan 7th, and in 7 weeks, I’ve dropped 6.4 lbs and lost 2.5 inches off my waist—all while still progressing in my lifts.

You can do this too!

Successful fat loss looks like: slow, steady, and backed by a plan. No crash diets, no extremes—just a small 10-15% calorie deficit, resistance training, having a small plan around food/meals and consistency.

Fat loss isn’t about suffering or slashing calories drastically. It’s about knowing you’re in a real deficit, staying patient, and trusting the process.

My biggest lesson from this current phase of my journey is that building up my total daily calories BEFORE I started this cut helped me stay at a happy deficit. I’m not miserable. I’m not hungry. I have had no cravings.

If you’re struggling to see results, focus on consistency, not perfection. Keep lifting, fuel your body, and stay the course! Results will come. 🔥💯

Most women don’t eat enough protein, and it’s hurting their body in more ways than they realize. 😬

🚨 Low protein = More muscle loss, hormone imbalances, inability to lose excess weight (tap into that fat storage), aging faster, cravings, poor metabolism, and even insulin resistance.

But here’s the fix ⬇️
🥩 Eat 0.8-1g of protein per lb of body weight
🥑 Pair it with healthy fats & fiber for better absorption
🏋️ Prioritize strength training to build & maintain muscle

Protein is the missing link to sustainable fat loss & overall health.

💬 How much protein do YOU eat daily? Drop it below & tag a friend who needs this reminder! 👇

Do you find yourself stretched on time, fighting to get to your goals each day? Here are my top ten things that may be stealing your time each day AND tips to help you better manage these time stealers:

1. Scrolling Social Media 📱

Hours can slip away mindlessly scrolling Instagram, TikTok, or Facebook.
Tip: Set time limits for social media use or schedule specific times to check it.

2. Overchecking Emails 📧

Constantly refreshing your inbox or responding to non-urgent messages disrupts focus.
Tip: Batch emails into 2-3 dedicated time slots daily.

3. Procrastination ⏳

Delaying tasks often leads to more stress and wasted energy.
Tip: Use the 2-minute rule: If a task takes less than 2 minutes, do it now.

4. Multitasking 🔄

Trying to do everything at once reduces efficiency and increases mistakes.
Tip: Focus on one task at a time using techniques like the Pomodoro method.

5. Unnecessary Notifications 🔔

Constant pings from apps and devices pull you out of your flow.
Tip: Turn off non-essential notifications or use “Do Not Disturb” mode.

6. Overcommitting to Others 🤝

Saying “yes” to everything leaves little time for your priorities.
Tip: Practice setting boundaries and learn to say “no” gracefully.

7. Indecision 🤔

Spending too much time weighing options can paralyze progress.
Tip: Set a timer to make decisions faster and trust your instincts.

8. Cluttered Spaces 🗂️

Searching for misplaced items or working in a messy environment can waste time.
Tip: Spend 5 minutes daily tidying up your workspace or home.

9. TV and Streaming Platforms 📺

Binge-watching one episode can easily turn into an entire season.
Tip: Plan your viewing time and stick to it.

10. Lack of Prioritization 📋

Working on low-value tasks instead of important ones drains productivity.
Tip: Start your day with a to-do list that prioritizes high-impact tasks.

Which one resonates with you? Which one surprised you?!

Let’s be honest: Change is HARD… at first.

Whether you’re starting a new fitness routine, swapping processed foods for whole ones, or prioritizing your mental health—it’s uncomfortable, messy, and even frustrating sometimes.

But here’s the truth: Growth doesn’t happen in your comfort zone.

Every challenge, every tough moment, every time you push through discomfort is an opportunity to become stronger, healthier, and more resilient. 💪

WHY it feels hard:

🌟 Your brain loves routine—even if it’s not serving you.
🌟 Breaking old habits takes effort, consistency, and patience.
🌟 The results you want take time, but every small step is progress.

What Happens When You Stick With It:

🌱 You’ll start to feel proud of your consistency.
🌱 Your mindset will shift from “I have to” to “I GET to.”
🌱 You’ll build a version of yourself that you didn’t think was possible.

✨ Remember: The hardest part is staying the course. Stick with it, and the process will transform you. Every step forward, no matter how small, is a step toward the person you’re meant to be.

🔑 5 GAME-CHANGERS FOR RECOVERY & RESULTS

1️⃣ SLEEP = Muscle Growth & Fat Loss 😴
→ 7-9 hours of deep sleep boosts HGH (Human Growth Hormone), testosterone, & metabolism.
💡 Skipping sleep? You’re sabotaging gains & increasing cravings!

2️⃣ PROTEIN = Muscle Repair 🍳
→ Aim for 1g per pound of body weight to fuel recovery.
💡 Post-workout? 25-40g of protein helps muscles rebuild stronger.

3️⃣ HYDRATION = Performance & Recovery 💧
→ Dehydration = muscle cramps, slow recovery, & brain fog.
💡 At LEAST 1/2 your body weight in ounces of water daily keeps joints, muscles, and metabolism in check!

4️⃣ STRESS MANAGEMENT = Hormone Balance 🧘‍♀️
→ Chronic stress spikes cortisol, making fat loss harder.
💡 Deep breathing, walks, or meditation = recovery magic.

5️⃣ REST DAYS = Strength & Progress 🏋️‍♂️
→ Muscles grow when you rest, not when you train.
💡 2-3 rest/recovery days per week = better results, not setbacks!

💡 BOTTOM LINE:

💯 Lifting is easy… but REAL change happens in the way you rest, fuel, and recover!

🔥 Train smart. Recover harder. Watch your body transform.

👊 Drop a 🔥 if you’re prioritizing recovery this week!
📩 Tag a friend who NEEDS to hear this!

Circuit training = cardio, running, cycling, F45, OrangeTheory, CrossFit.

If you’re looking to:
1) maximize fat loss
2) tone up
3) get rid of the excess belly/abdominal fat
4) balance hormones
5) increase your metabolism
6) be able to eat more food
7) manage stress more efficiently
8) be more insulin sensitive
9) improve body composition

Then you better reprogram your training to traditional strength training and minimize (or toss it out completely) high calorie burning cardio and circuit training.

Muscle is KING when it comes to most body and health goals. Endurance training tells your body to get rid of muscle. When you don’t prioritize your muscle tissue through traditional strength training and proper protein consumption, you see issues with metabolism, metabolic health issues like insulin resistance, excess body fat, hormone imbalances, saggy skin, early aging, brittle bones, and more.

Chill with the crazy calorie burns and go lift some weights. You’ll get a much better return on investment.

Eating your target body weight in grams of protein is key for any stage of your health journey. But it’s especially important while you try and lose weight.

When people lose weight, one of the biggest roadblocks by far, is that the body pairs down muscle (gets rid of it), in an attempt to slow down the metabolism.

This is why you may plateau HARD during a weight loss journey.

Eating a high protein diet (1 grams per proud of target weight), prevents just that. Especially when you pair high protein with other muscle preserving efforts like traditional strength training, getting 8 hours of sleep each night, and avoiding ultra processed foods.

Having issues losing weight? Focus on those things alone and watch your body (and health 🤫) transform.

A lot of my clients are initially obsessed with their weight on the scale. The scale does not tell you how much fat you’ve lost or how much muscle you’ve built. And that’s the most important part of getting to your ideal body (and health, 🤫). Not all weight loss is the same. You want body fat loss…not muscle.

If you want to drastically change your body composition and health, you need to focus on fat loss. And that comes with…

1) stop exercising for high calorie burns.
2) eat more (whole, unprocessed) food, especially protein (1g protein per 1lb body wt)
3) start stimulating muscle by lifting
4) get no less than 8hrs of sleep.”

I assure you. You’ll be way more impressed by a strong, muscled/toned body than a skinny fat one.

Processed foods continue to make up most of the American diet. One of the main issues I see with clients is feeling lack luster with eating real Whole Foods vs their highly processed food alternatives. Your food matters and what you eat most matters most.

First up, eating more food can help build a strong metabolism and allow you to enjoy more while getting to the body composition and health you desire.

Unfortunately, the choice of food does matter.

Processed foods are engineered to keep you coming back for more. They bring the utmost pleasure and do not allow your body to regulate volume with its natural satiation mechanisms..

Even in moderation, these foods create overconsumption.

Getting back to fueling your hunger with WHOLE FOODS is key to fixing this behavior and food choice issue.

Need a plan to help with this transition? Come learn more about how our bodies and minds respond to certain foods. How you can change food behaviors to get to your body AND health goals.

My Fall 8 week challenge will cover this and more. We start this week! Let’s GO!