Balance and Barbells

In this episode, we're diving into your 30-day lock-in plan for getting back on track, locking in the next few weeks, and setting yourself up for success before January.

If one of your goals is to lose 5-10lbs and build more muscle mass so you're lean and strong, this episode is for you. No matter if your year has looked a little different than you expected, if you fell off more times than you anticipated, or if you're just trying to lock in before the end of the year, this is for you if you want to plan out your 30 days. 

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Join the recomp challenge!

My 30-day body recomp challenge and group cohort starts on October 5, 2026! I have built out your body recomp plan, including workouts, meals, habits, and daily actions for you, so you can take action and get started asap!

This will include resources for how to track, building out meals, my meal prep strategy, teaching you how to train for muscle, adding progression, and so much more! If you want in, join the waitlist.  

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The body recomp challenge - waitlist

Body recomp mini course - FREE

1:1 coaching - apply for waitlist

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If I could have you understand one thing, it would be that maybe, just maybe, you don't need to just try harder.  You need a simpler plan that actually lets you stay consistent when life is, well, life. 

Because we're not all going to be bodybuilders. We have families, real jobs, and life that gets in the way, so fitness takes a back seat. 

Then it becomes, "when I have more time."

In reality, you need a plan that is going to help you lose fat with the right nutrition protocols, build muscle with the right and consistent training plan, and remove all the guesswork that keeps you inconsistent. 

We're covering that, plus your 12-week lock-in and body recomp plan for the end of the year and MORE in today's episode. 

Grab your latte and your notes app and let's get into it. 

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Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

Support the show

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What happens when the habits that made you fit begin to harm your health?

In this episode, I’m reintroducing myself and sharing the story behind my fitness journey, including the parts you cannot see in a before-and-after photo.

I talk about my experience with extreme dieting and reaching an unhealthy body-fat percentage. I looked lean, but I was dealing with hair loss, hormonal issues, and the loss of my period. After my Hashimoto’s diagnosis, I had to rethink my approach to health, fitness, and nutrition.

I share what helped me move away from extremes, lose 15 pounds, build definition, and create a lifestyle that supports both my goals and my health.

I also discuss our miscarriage in early 2026, how we are navigating the grief, and how this season has affected my health and fitness journey.

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Resources

The body recomp challenge - waitlist

Body recomp mini course - FREE

1:1 coaching - apply for waitlist

Support the show

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In today's episode, we're talking all about how to lose 5-15lbs in the next 6 months and the exact framework that you should follow to see results. My goal is to help you build this out for yourself.

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Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

Support the show

Instagram | TikTok | YouTube | Pinterest

In today's episode, we're diving into the strategy you need to be following based on your goals of building muscle mass, getting defined, and losing 5-20lbs.  This is part of the Body Recomp Series, and we're talking about all the things from how to build more muscle mass, what actually gets you results, and how to get your body in a prime state for fat loss. 

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Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

Support the show

Instagram | TikTok | YouTube | Pinterest

In this episode, I am walking you through my exact meal prep strategy that keeps me consistent and that I teach my clients, so they can eat meals they enjoy while still reaching their goals. 

We walk through the different types of meal prep, how to meal prep successfully, why your meal prep strategy is important, and how you can actually save time by front-loading your meal planning. 

Substack

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Resources

The body recomp challenge - waitlist

Body recomp mini course - FREE

1:1 coaching - apply for waitlist

Support the show

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In today's episode, we're kicking off the body recomp series, where I teach you how to change your body composition and get lean and toned.  Part 1 is about one of my most-asked questions: how to lose the last 5-10lbs and maintain results.  I have also included my Substack article where I break this down step by step. 

Substack article: Read the full article here

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Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

Support the show

Instagram | TikTok | YouTube | Pinterest

In this episode, I am walking you through how to reset after summer and get back on track with your fitness and nutrition goals before fall.  We talk through the biggest reasons why fat loss doesn't work, along with the 6 core aspects of a body recomp and my body recomp rules that help my clients lose 5-15lbs successfully in 90 days. 

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Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

Support the show

Instagram | TikTok | YouTube | Pinterest

In this episode, I share some of my favorite tips I share with my clients when it comes to breaking the on-and-off cycle with their goals.  I know you're not new to fitness and KNOW what to be doing, so why is staying consistent so hard?  After the vacations, weekend getaways, and summer treats, I want you to have the right focus and game plan for losing 5-20lbs and keeping it off (and keeping your muscle mass). 

We're chatting about how you actually apply these rules to your daily life, build the habits that keep you consistent, and ensure that you finally stay on track. This is done through creating real routines and focusing on the things you can control, vs only staying with it or starting when you're motivated or can do it perfectly. 

Breaking the all-or-nothing mindset and working toward starting and taking action no matter the mood, where you are at in your journey, or how "perfect" timing may or may not be. 

Let's get into it! 

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Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

Support the show

Instagram | TikTok | YouTube | Pinterest

In this episode, I share practical strategies to stay on track with your health and fitness goals, even during busy or travel-filled seasons like summer. I talk through how I approach simple systems, mindful nutrition, and consistent movement so I can make progress without burning out.

• How to adapt your routine when summer and travel disrupt your normal rhythm
• How to build a sustainable nutrition plan around protein, whole foods, and portion control
• Why I use the 80/20 rule to keep balance without derailing progress
• The non-negotiables I rely on: strength training, step goals, hydration, sleep, and stress management

Protein Cheat Sheet

1:1 coaching spots - Learn more

Share feedback/send fanmail

Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

Support the show

Instagram | TikTok | YouTube | Pinterest