I see it every summer. My gym friends and clients go from building habits, gaining consistency—and some of them? Even locked the fuck in. But summer comes along and it's almost they fall off the face of the planet. 😜

No, it's not that you're lazy or that you need more motivation...This is self-sabotage. And we all do it!

Self sabotage is essentially getting in your own way, even if you have a goal you want to achieve.

Self sabotage may look or sound like this...

"I'll just enjoy the weekend..." Which turns into a week-long party.

Having one off-plan meal → turns into spiraling for the rest of the day.

Talking yourself out of your workout because you just don't feel like it.

And here is the deal—self-sabotage isn't always obvious. It's subtle and can feel totally justified.

But if you have goals that you want to achieve, this will get in the way of the results you want. Every. Single. Time.

And pair that with the summer time trap: more social events, less routine, kids, travel, and chaos...it can become quite the shit show 😅

In this episode we break down the 4 root causes of self-sabotage—and how you can get out of your own damn way so you can reach your goals without it taking years.

Join my private Facebook group Lean & Strong in Perimenopause.

Grab my free Food Noise Fix here: You've tried the clean eating. The fasting. The tracking. And still...you're thinking about food all. the. damn. time. This guide gives you 2-3 simple, doable, nutrition habits a day to stop the spiral, quiet the noise, and build consistency WITHOUT starting over on Monday (again).

Email me at cfitnessonlinetraining@gmail.com

There is more conversation than ever about hormones right now–HRT, GLP-1's, perimenopause weight gain...a lot of women are wondering if they've finally found the missing piece.

In this episode, I am sharing my personal experience starting progesterone–what it's helped with, what it hasn't, and the honest truth about what matters if your goal if fat loss and improving your body composition 40+

Because tools like HRT and GLP-1's can be useful tools if you and your doctor decide that they are right for you. But there is so much in our control that we can do to decrease perimenopause symptoms and even improve our physique in this stage of life.

This episode is a raw Facebook live I did in my private Facebook group. ⁠Join my private Facebook group here. ⁠

Eating clean and working out but your body isn't changing? You are likely missing these 3 secrets every woman must know: Grab my free Perimenopause Fat Loss Secrets here.

Email me at cfitnessonlinetraining@gmail.com

If you've been consistent with training but nothing is changing—no more muscle, no fat loss, not seeing any tone or shape...this episode is for you.

This episode goes beyond "Just lift heavy!". There are specific mistakes I see women in perimenopause making all the time that quietly stalls progress—even if you feel like you are doing everything right.

Inside this episode, I'm breaking down 5 of the biggest training mistakes that keep your body stuck—including the ones that have nothing to do with effort.

If you are ready to stop guessing and start training with intention so you can finally see your body change, this one is for you.

Grab my free Glute Growth Guide here. Grow your glutes without widening your waist. Includes training + nutrition plan.

Join my private Facebook Group here.

Email me at cfitnessonlinetraining@gmail.com

As a perimenopause coach, there are very specific patterns I see that are scarily accurate—I predict who is going to see results, and who is about to feel frustrated again.

And the really frustrating part? It's not that you're not taking action. You are. You may be eating healthier, lifting weights, being consistent. You're putting in all this effort, but your progress photos look the same month after month.

I want to be clear that it's not your hormones or your age. You are likely just stuck in a habit loop that's not changing your body.

In this episode we go over 4 patterns that are keeping you from achieving the body that you want—and exactly what to do to fix it.

And if you want to go deeper, download my free 2-part training, A Leaner, Fitter YOU. Inside this training I share exactly what to do with your training & nutrition for body recomposition 40+

Sign up for A Leaner, Fitter, YOU here

Join my private FB group Lean & Strong in Perimenopause

Email me at cfitnessonlinetraining@gmail.com to apply for 1-1 coaching.

Most women quit right before their body starts to change. A plateau isn't a sign to quit, but a sign to pivot.

Results are not always linear, and you need to know this: plateaus are inevitable and you need to be prepared for them. Yet so many women think their metabolism is broken—when the reality is that they just need to look at their data, be more consistent, and pivot the plan if needed.

In this coaching session from the Lean Physique Challenge we go over how to evaluate your results, what to focus on, and how to tweak your plan so you keep seeing results.

I'm only keeping these videos up for a few more days, so be sure to check out the other coaching sessions from the challenge.

And if you want to keep going on your body recomposition journey, Lean Physique is now open for a limited time. Get more info and join here.

You've got to stop believing eating clean = fat loss.

Eating clean can be a good thing. It can provide you with nutrients and fiber; and can help keep you full and satisfied.

But fat loss doesn't work that way. It's not quality of your diet—fat loss comes down to quantity of calories.

And if you wanted to get to a destination with the least amount of detours, you would put the address into your maps app. You wouldn't wing it, right? So why would you do the same with your physique goals?

This podcast episode is a raw, unfiltered coaching session pulled straight from the Lean Physique Challenge

Sign up for the free Lean Physique Challenge here.

I'm only keeping these videos up for a limited time, so be sure to check out the other coaching sessions from the challenge.

In day 3 of the Lean Physique Challenge, we're getting real about what it actually takes to change your physique in perimenopause.

A lot of women struggle seeing the results they want to see because they are doing all the things without a clear plan.

👉They are eating low calorie, but not seeing any weight loss

👉They are eating low calorie, but not seeing any muscle growth

👉Or they are spinning their wheels trying to lose fat and build muscle at the same time (which, not everyone can do), and their body never changes

But there is a solution, and your body isn't broken.

Inside this episode:

• How to assess your current body composition so you have a clear path to your goal
• Why trying to do both (lose fat/build muscle) is keeping your progress slow
• The power of choosing one goal and having phases with your body composition (fat loss, maintenance)

If you have been feeling frustrated with lack of progress, you need to hear this today.

⚠️Reminder: These challenge episodes are only available for a limited time—so don't wait to listen.

Sign up for the Lean Physique Challenge here.

Here is what finally made it click for me.

There was a time when every morning I would promise myself I would do better. That I would eat low-calorie and stay away from the sugar. But every single night I would break that promise and overeat on sweets. I would wake up the next day with a food hangover and repeat this cycle again and again.

I thought I had a willpower problem. Turned out I just needed a better plan. A plan I could actually stick to.

That's when I started setting just a couple of "Daily Commitments". Focusing on a few key dial movers for fat loss that are actually easy to do—even when life is busy or stressful.

By focusing on just a few easy behaviors, rather than trying to be perfect—you can stop self sabotaging yourself and start seeing fat loss results.

This episode is Day 2 of my Lean Physique Challenge. A raw, unfiltered coaching session pulled straight from the challenge. If you struggle with self-sabotage or food noise, this episode will hit.

TIME SENSITIVE: Join the free Lean Physique Challenge here.

I'm only keeping these episodes from the Lean Physique Challenge for a limited time, so don't wait to sign up for the challenge, and listen to the rest.