Most people miscount protein.

30g of chicken on a scale isn’t 30g of protein.

It’s closer to 6g.

To hit 30g of protein, aim for 130–140g of cooked chicken.

Track it right—your results depend on it.

You think you're eating enough protein.

You're not—because you're guessing.

I tracked one “healthy” meal and it had only 10g of protein.

After using a food scale and MyFitnessPal, I fixed it: 100g cooked meat, 100g rice, 150g veggies = 37g protein.

Track first. Then eat more. Then build muscle.

Sugar doesn't make you fat.

Too many calories do.

You could eat ice cream and still lose weight—if it fits your calorie target.

Track your food before blaming a single ingredient.

Weight loss is math, not guesswork.

The only way to lose weight is being in a calorie deficit

Intermittent fasting doesn’t kill your gains.

A new 8-week study tested fasted vs. fed resistance training.

Both groups built the same muscle.
But the fasting group had lower energy and got weaker squat results.

Eat in a surplus, hit protein, train hard — the rest is preference.

You didn’t gain weight because of hormones.

You gained weight because you ate more than you burned.

Unless a doctor diagnosed you with a hormonal issue, stop blaming hormones.

Most people don’t understand calories.

Fix that first.

Protein shakes won't grow your glutes or shrink your waist.
They’re not magic.

Track your daily protein.
Use free tools like MyFitnessPal.
Once you hit your target, skip the $60 tub.

Most people think they're eating less than they are.

One client thought two eggs and bread was “too much.”

I asked if she’s ever eaten three slices of pizza. She said yes.

That’s 1,200 calories vs. 300 calories.

Track your food for one week—your numbers won’t lie.

Think you need 48 hours between workouts? Think again. A new study found similar strength, lean mass (~1.6 kg), and bone health gains whether training on back-to-back days or spaced out. Short on time? Train back-to-back—your gains won’t suffer. #FitnessMythBusted

You don’t need to skip drinks at the holiday party to stay on track.

Pick vodka, tequila, gin, white wine, or light beer.

Avoid creamy cocktails and sugary mixers.

One choice sets you back 300+ calories, the other keeps you moving forward.

Drink smart, not less.

Most women don’t build muscle because they focus on “getting toned.”

Here’s the truth:

Muscle only grows with progressive overload.
That means lifting more, pushing harder, training with purpose.
If you stop chasing toned and start chasing strength, your body will change.

You're not gaining weight because of your age.

You're gaining weight because you're not in a calorie deficit.

When you were younger, you moved more.

Now you sit more and eat the same or more.

It's not age. It's habits.

Holiday parties don’t ruin your diet.

Walking in hungry does.

Eat an apple and a protein bar 30 minutes before. Sip a diet soda on the way. You’ll walk in full—and skip the 2,000 calories of snacks.

Most women aren’t losing belly fat because they skip one habit.

They don’t eat enough fiber.

The average is 7–10 grams—but 25 grams is the target.

Two fruits, one high-fiber bread, and a couple servings of veggies gets you there.

Fix this and fat loss gets easier.

Overeating at parties isn’t about willpower.

It’s about walking in hungry.

Eat an apple and a protein bar 30 minutes before you go.

Sip a diet coke on the way.

You’ll cut your cravings before they start.