Lift Lab Fitness Coaching

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10/27/2026

Here’s what’s actually trending for postpartum moms this season 🎃

-20-30 minute strength sessions a few times a week

-real meals with enough protein and carbs to keep your energy up (instead of “eating when the baby naps”)

-pelvic floor work so you can jump without fear, and a plan that fits the life you actually have.

-No “bounce back,” just rebuilding stronger than before.

-Targeting muscle growth WHILE still breastfeeding & pumping

If any of these slides felt a little too familiar….

DM me “I WANNA BE HOT AGAIN” and I’ll send you our step-by-step blueprint to rebuild without being scared to look in the mirror.👻

hauntedhousetrend

10/09/2026

the 2.5 months is what people ask about. but taking care of my body for all 9 months before it is what built it.

i had a dream to build something that supported me in the harder phase of womanhood (where you share your body with someone else) and... for moms to feel strong, supported, and like themselves again, before AND after baby.

i never set out to build a pregnancy program. i set out to take care of my body for the two little people i was doing it for. finding out right before thanksgiving when i was NOT expecting it. Edgar standing up when the ultrasound screen came on and seeing two. packing up our whole life and moving states while my joints ached and my appetite disappeared. taking care of my body for healthy babies was the whole goal these past 10 months….

the 2.5 months came the moment i stopped waiting for “after baby” to take care of myself and started with what was already in my hands. training through every trimester. hitting my protein when i didn’t want to eat. prepping my pelvic floor before month 9. building my postpartum plan before the boys ever got here.

so if you’re pregnant and wondering if your body can really feel like yours again... it can. 🤍

comment MAMA and i’ll send you the details on Body Leadership Through Pregnancy, so you can walk into postpartum already knowing your first 6 weeks.

already had your baby? comment MAMA too and i’ll send you my free 4 week restart plan to get you moving and feeling capable chasing after your little one.

p.s. from one mama to another... YOU GOT THIS. the way you take care of yourself in your 20s and 30s isn’t just about how you look. it’s about who you’re becoming and who you’re doing it for.

10/02/2026

Very sorry that you had to see the chaos that happens after 9pm in our home 💀

09/29/2026

The chicken and rice with the 2-a-days. & sugar-free diet coke everything lol

Getting as lean as possible “just to see if you can.”

Well fair, I get why it’s so tempting, especially for us overachievers.

If you’re the girl who crushed school, climbed the ladder at work, and treats every goal like a project to win, a strict plan feels safe. More rules, more cardio, fewer calories. If you just work harder, it has to work, right?

I thought that too cuz the first time I got lean, I went the full bodybuilding route. Low calories, tons of cardio, zero flexibility. It worked for a min

But what nobody tells you is what it does to your next fat loss phase. When I went to lean out again, my body fought me on every single pound. My maintenance was so low there was barely any room to cut, I was hungry all the time, and it took way longer to get half the results.

What actually I had to lean into was flexible dieting, real carbs, fueling my training, and giving my body room to recover.

Because here’s the thing girlfriend…..you’re already running on a 60-hour work week, a packed calendar, and a to-do list that never ends.

Your body doesn’t know the difference between stress from a deadline and stress from a 1437-calorie diet. It just knows it’s under attack.

So those extreme rules are honestly just leading to you feeling exhausted, obsessed with food, and further from your goals than when you started. And they’re probably costing you your energy, your cycle, and your sanity.

09/28/2026

My business was my first baby. And I had seasons of “being on top of it all” to sometimes fully putting myself on the backseat.

I built my buisness while working full time corporate, and for a long time it got everything. My mornings, my nights, my weekends, my attention at dinner. I got whatever was left over, which usually meant skipped workouts, eating whatever was fastest, and telling myself I’d take care of me “once things calm down.”

Spoiler: things don’t calm down. You just get more tired.

What most women don’t realize is that putting yourself last isn’t selfless. It’s a slow leak. You’re still giving, but you’re giving from empty, and everyone around you gets the drained version of you.

Saying “I’ll get back to myself once they need me less”

Rather than “I’m taking care of myself so I can actually show up for them”

The thing that turned my business around wasn’t working harder. It was building systems, getting help, and protecting the non-negotiables that kept ME running. My training. My food. My sleep. My peace.

So when my twins came, I refused to make the same mistake twice.

Your physical health isn’t a bonus you get to once everyone else is handled. It’s the baseline for everything. Your energy, your patience, your mood, your ability to be present with your kids. When that goes, everything else follows.

And no, prioritizing yourself doesn’t mean you love your babies any less. It means you’re finally treating yourself like someone worth keeping healthy for them.

So be honest for a second. What have you put on the back burner and called it “just a season”?

09/27/2026

Posting this to share a few bits and pieces of being a first-time mom!

The twinnies just turned 8 weeks, the first couple of weeks were an adjustment, just understanding how long things like feedings would take and figuring out their daytime and nighttime routines.

There have been times where things fell off schedule, and I’m starting to believe that those first couple of weeks of your baby’s life don’t have to be on the super strict schedule I was trying to keep them on.

Right now we’ve been figuring out their feedings with more oz of a combination of breastmilk and formula (bottle feeding mostly) they seem to fall in the range of every 3 to 4 hour feeds. Thankfully we’re leaning more toward 4 now. And yes, we bottle prop religiously lol. Not sure how else you’re supposed to feed two babies at once..

This past week they’re sleeping from 8 PM to 3 or 4 AM consistently for the last week, so we’re hoping that stretch starts to get a little longer. As for where they sleep, right now it’s in various spots 😂 Tonight we decided they’d sleep on their Twin Z pillow to keep the peace, since the crib has been kind of a nightmare lately.

Some things I’ve found helpful: on nights we do baths (we only bathe them once or twice a week), I use bath time to get them comfortable in the water. I’m starting to teach them how to hold their breath in order to swim underwater, and I’m hoping to have that down by 4 to 6 months. We were doing individual baths, but honestly found that bathing them together, although it can be more stressful sometimes, has actually been going pretty smoothly and quickly. If I want to extend their time in the tub, I’ll bathe with them individually.

Other than that, we’ve been trying to top them off with feeds as much as possible so they go longer stretches at night, and we’ve switched to sleep sacks since they kept kicking off their swaddles.

That’s it for 8-week twins! It’s been so nice to have 8 PM onward to relax and enjoy the evening, and this was a 50-minute routine. If there’s anything you’ve incorporated into your new mom routine, I’d love to hear!🤍🍼

#

09/23/2026

The summer I became a mother 💙

One of the biggest fears I had before becoming a mom was that I would just lose myself. Period.

I’d be too focused on the babies themselves that I would forget to think about who I am and where I wanted to be at the end of it. But in reality, it’s been the exact opposite.

This is something I want to keep opening up about here.

I originally started this page because I wanted to feel healthier and more confident in my body. Slowly, over time, it became an evolution of my own fitness journey, watching my body change and finding myself through it. Motherhood has been another one of those amazing things I’ve gotten to witness my body go through, and it’s made me a better woman who lives her life differently so far.

Motherhood is less about finding yourself than it is about remembering yourself, claiming yourself, and choosing yourself, again and again, in your complete evolution.

You will change. Deeply. Every single part of you will. You are supposed to. You must. Because you are not just raising a child, you are rebirthing yourself.

You have transformed every cell of your being, physically and spiritually. It’s not that you’ve lost yourself, but rather that parts of you now exist as echoes, sacred memories, imprints of who you once were, woven into the tapestry of who you are becoming.

And new parts of you? They are to be welcomed.
Messily. Gracefully. With arms wide open and a heart that knows this transformation is sacred.

Let yourself become. Let yourself unfold. Let yourself be reborn. Again and again.

To more transformations & evolutions ….❤️‍🔥

04/28/2026

“I already did a cut so I know what works for me” is one of the most expensive beliefs in the fitness space…

because when you go back in with the same macros and the same plan…

your body isn’t the same body 😭 (this was me back in 2024)

after a fat loss phase:
→ your metabolism has adapted downward
→ leptin dropped, ghrelin went up, your hunger signals are louder
→ your body has a fresh memory of restriction and it will fight you faster this time

plugging in the old numbers into my fitness pal doesn’t account for any of that.

the women inside who get to their second cut and think “wait… this is actually working and I look DIFFERENT”
it’s because of what happened in between.

we spent months in Phase 2.
building muscle. bringing the metabolism back up. supporting hormones. letting the body feel safe again.

so when we go back into a deficit, we’re cutting into a completely different body composition.
more muscle underneath.

a higher metabolic output to work with.
a body that isn’t already bracing for impact.
the result isn’t just “I lost more weight.”

it’s a tighter waist.

a b***y that’s actually there now.

definition that wasn’t possible the first time around because the muscle wasn’t built yet.

your second fat loss phase can be the most exciting one you’ve ever done.

but only if you did the work between them.
that’s the arc. that’s the whole thing.

and it’s exactly what we build inside

not just one cut and done, but the full roadmap in the order that actually works. 🤍

DM me PHASE if you want to know where you are in this process and what’s actually next for you.

***yworkouts

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