Have you been feeling stuck in your weight loss journey, convinced that your hormones are to blame?

While hormones can play a role, they are not the reason most women struggle to see results. In this episode, I break down the real reasons why fat loss feels slow (or nonexistent) and what you can do to actually start seeing progress.

You’ll learn:
✅ Why you might be eating more than you think (even if you feel like you're being 'good')
✅ The role of protein, strength training, and daily movement in fat loss
✅ How poor sleep and stress could be working against you
✅ When hormones do matter (and what to do if they’re a factor)
✅ Why consistency over time—not quick fixes—makes all the difference

Ready to stop spinning your wheels and get the support you need?

👊 Join "The Challenge That Lasts"—our ongoing membership designed to keep you accountable & consistent!

Sign up here

💬 Come hang out in our free Facebook community, Busy Women Strong Habits, where we share tips, motivation, and support to help you stay on track!

Join here

If this episode helped you, take a screenshot and share it to your IG story! Tag me so I can say thank you! 🙌

📲 Connect with me on Instagram

Are you tired of short-term challenges that leave you wondering what’s next once they’re over?

Do you struggle with consistency and find yourself starting over every few months?

If so, The Challenge That Lasts is exactly what you need!

In this episode, I’m breaking down why traditional challenges fail to create lasting results and how this membership is different.

With habit-based coaching, monthly macro adjustments, a supportive community, and gamification (hello, $200-$500 prizes!), this is the challenge that never leaves you lost once it’s over.

You’ll learn:
🔥 The biggest problems with short-term challenges
🔥 Why gamification and accountability make the difference
🔥 How to build consistency without burnout
🔥 Who this membership is perfect for
🔥 How you can finally make sustainable progress

If you’re ready to ditch the all-or-nothing cycle and stay consistent for good, join The Challenge That Lasts today!

Doors open TODAY Monday, February 17th, and we kick things off on March 1st.

👉 Join here

In this episode, I’m joined by my partner coach for the 4-week challenge, Brooke, a health and fitness coach certified in hormone health and a prenatal-postnatal specialist, as well as a mom of two. We dive into real, honest conversations about managing anxiety and balancing the demands of motherhood and entrepreneurship. Brooke shares her personal strategies for coping with stress, setting boundaries, and prioritizing self-care amidst the chaos. Plus, we give you an inside look at our 4-week challenge and how it can help you build sustainable health habits.

Follow@brookewii_fiton Instagram

Have you ever felt completely overwhelmed by conflicting fitness advice? One day, you hear that cardio is bad for muscle gain, and the next, someone says you must run for fat loss. Some say tracking macros is essential, while others claim it’s obsessive. The problem? A lack of nuance.

In this episode, I dive into why understanding nuance is the key to making confident, informed decisions about your health and fitness. I’ll share how I didn’t even know the meaning of "nuance" until a few years ago when I started following a coach who opened my eyes to the messy middle. I’ll also break down real-life examples—like tracking food, protein intake, and exercise—so you can learn how to navigate the gray areas of fitness with more clarity and less stress.

If you’ve ever struggled with all-or-nothing thinking and felt confused by mixed messages in the health space, this episode is for you! Tune in to learn how to ditch extremes and build a sustainable, confident approach to your goals.

✨ Let’s connect!
📩 DM me on Instagram/Facebook and tell me: Where do you struggle with nuance in your health journey?
🔗 Links to Insta, FB, & more!!

In this episode, we dive into why the scale shouldn’t be your only measure of success. Frustrated by daily fluctuations or an unexpected weight increase? You’re not alone—but the scale tells just one tiny part of your story. We’ll explore the factors that impact weight, like water retention, hormones, and muscle growth, and share why focusing on non-scale victories is the key to sustainable progress. Imagine a life without the scale—how would you measure your success? Tune in to reframe your mindset, celebrate your wins, and learn why the number on the scale will never define your worth.

In this episode, we’re diving into the concept of finding your “norm” or default mode—a sustainable way of living where healthy habits are no longer something you turn on and off, but a natural part of your daily routine. I’ll walk you through how to make the Sustainable Seven Habits—protein, hydration, quality sleep, daily movement, limiting alcohol, self-development, and connection—your foundation for success, no matter what life throws your way.

We’ll explore why having a strong default mode is key to navigating vacations, events, or busy seasons without feeling like you’re starting over. I’ll also share practical tips on shifting your mindset and building habits that stick—because maintaining a healthy lifestyle shouldn’t require constant motivation.

Plus, I’m opening up about my personal goals for 2025 and a big, exciting chapter I’m preparing for: my husband and I are planning to try for a baby! I’ll share why this next step makes building and maintaining a solid foundation of healthy habits even more important to me and how it’s influencing my outlook for the year ahead.

This episode is packed with inspiration and actionable insights to help you build a lifestyle that supports your goals—whether you’re striving for fat loss, maintenance, or a long-term vision for your health.

Tune in, get inspired, and let’s make healthy habits your new norm!

This week Knica answers one of the most common questions she gets at the beginning of the year... "What supplements should I get?"

She keeps it real in this episode and shares all of the supplements she takes along with what could benefit you!

If you haven't joined our 4 week challenge you can register before January 17th HERE

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Join the Sustainably Healthy Facebook Community

This week Knica shares tips on how to use ChatGPT as a tool help you succeed in 2025.

She also covers details about her and Brooke's upcoming Fresh Start Fat Loss Challenge!

Register HERE

Follow Knica on Instagram

Follow Brooke on Instagram

Join the Sustainably Healthy Facebook Community

Today Knica shares a few things she (and any other empathetic and honest coach) wants you to know.

If you're interested in working with me this year, apply for 1:1 Coaching HERE

Join us in the Sustainably Healthy Facebook Community for motivation, recipes, & tips

This week we talk about the reason you lack self-control and how to make it easier to follow through with your goals!

Join the Fresh Start Fat Loss Challenge Waitlist HERE