GnarlyGirl Fitness & Wellness LLC

GnarlyGirl Fitness & Wellness LLC I help female athletes build healthier relationships with food, body image, and exercise.

…motivation is unreliable.Some days you’ll feel fired up.Some days you’ll feel tired.Some days life will completely dera...
08/20/2026

…motivation is unreliable.

Some days you’ll feel fired up.
Some days you’ll feel tired.
Some days life will completely derail your plans.

That doesn’t mean you lack discipline.

The goal isn’t to create a life where you’re motivated 100% of the time.

It’s to build habits that are realistic enough to survive the days when you’re NOT.

Maybe that means:

→ A 20-minute workout instead of skipping it because you can’t do an hour.

→ Keeping easy, nourishing foods around for the nights you don’t have the energy to cook.

→ Having a “minimum version” of your routine for chaotic days.

→ Planning for obstacles instead of pretending they won’t happen.

→ Giving yourself permission to adjust the plan without abandoning the goal.

Consistency isn’t doing the exact same thing every day.

It’s learning how to keep moving forward when life inevitably changes the plan.

So the next time you find yourself thinking,

“Why can’t I stay motivated?”

Try asking:

“What could I change to make this easier?”

That question might change everything.

05/11/2026

Weight loss isn’t about one magical meal timing trick. At the end of the day, calories in vs. calories out still matters most.

Where timing does matter is how it affects your hunger, cravings, energy, and ability to stay consistent long term. 🍽️

The quality of your nutrition matters too:
✨ Protein supports muscle mass and metabolism
✨ Muscle helps you maintain a higher calorie intake
✨ Under eating for too long can lower your metabolic rate

If you feel stuck eating very low calories, the answer may not be another diet. Sometimes the smarter, more sustainable approach is reverse dieting and rebuilding your metabolism instead of constantly restricting.

Sustainable results come from fueling your body well, not punishing it. 💛

Maybe it’s time to switch the focus to how much MORE your body is capable of when fueled with intention.

🧠 Mindset matters.

Addressing your habits means addressing your underlying beliefs. Lasting change only sticks when it becomes part of your...
05/05/2026

Addressing your habits means addressing your underlying beliefs.
Lasting change only sticks when it becomes part of your identity. Before it does, you make choices everyday that are in alignment with who you WANT to be. Choose that person day in and day out.

I believe in you. I’m here for support and growth when you’re ready.

Most women I work with don’t struggle with discipline…They struggle with how they speak to themselves.And that’s the thi...
04/28/2026

Most women I work with don’t struggle with discipline…
They struggle with how they speak to themselves.

And that’s the thing holding them back.

Self-compassion isn’t letting yourself off the hook.
It’s creating an environment where growth is actually sustainable.

You don’t need more pressure.
You need a better relationship with yourself.

That’s where everything changes.

👩🏻‍💼If this hit, save it + share it.

You’re missing gains if you’re only chasing protein 👀Post-workout recovery isn’t just about protein… it’s about the righ...
04/22/2026

You’re missing gains if you’re only chasing protein 👀

Post-workout recovery isn’t just about protein… it’s about the right balance.

After training, your body needs:
✨ Carbs to replenish glycogen (your energy stores)
✨ Protein to repair and rebuild muscle

The sweet spot?
👉 Aim for a 3:1 or 4:1 ratio of carbs to protein

Most athletes underfuel recovery by skipping carbs…
which can lead to slower recovery, low energy, and stalled progress.

If you want to train hard again tomorrow,
don’t skip the carbs.

Simple wins:
• Protein shake + banana
• Greek yogurt + granola
• Chicken + rice bowl

Fuel smarter. Recover better. Perform stronger.

04/20/2026

You don’t wake up one day magically loving your body… you build that relationship.
Through how you speak to yourself.
Through how you fuel yourself.
Through how you show up, especially on the hard days.

Body confidence isn’t about perfection.
It’s about trust, respect, and consistency.

Start there. 💫

Set a goal unrelated to aesthetics and watch yourself soar.

Your daily fueling impacts how you think and feel about your body. Managing inflammation, hormonal health, sleep hygiene...
04/08/2026

Your daily fueling impacts how you think and feel about your body.
Managing inflammation, hormonal health, sleep hygiene, and mood have a high correlation to what’s on your plate daily.

While health embodies all pillars of wellness, nutrition is a huge pillar to making meaningful changes.
Most people don’t address their relationship with food though, and this typically ends with backlash. Changes are made to see quick results without respect to how food relationships impact the person as a whole.
Changing your diet to account for health concerns comes with an added social distress and distance for some.

Food becomes stressful, and if food is a hidden coping mechanism for stress and emotional regulation, these dietary changes won’t stick unless we address habits and underlying beliefs.

Self esteem, social relationships, and confidence are impacted. Yet we miss out on this conversation in the name of discipline.

The “HOW BAD DO YOU WANT IT” conversation enters the chat, and when you’re working against deeply rooted beliefs and patterns, failure can be a never ending cycle leading to shame.

There is hope, and a way out. Let’s grow there together. 🤝🏼

03/27/2026

If you ever felt like you were the only kid in your family that was easy…
You’re good at hiding emotion and being there for everyone else.

Your parents thought they never had to worry about you.

You were strong. You could carry your parents weight and emotional baggage. You never asked for much, and likely buried yourself in service to others.
If that’s you…
You probably got into endurance sports.

Because it’s honest. It’s just you and your head most days. Long hours on the trail.

All the learning that you were on your own, shines here. But there is still work to be done.

Nature is a healer. But allowing yourself the space to grieve the days you don’t remember is growing up.

I’ve been on a long journey in self discovery. And the emotions you don’t let out are stored.

It’s okay to feel messy. Love you, GnarlyFam. 🤍

#

Headaches in the heat? Fatigue? Lack of hunger? 👀Dehydration impacts performance. If you’re exercising hard for 45+ minu...
03/20/2026

Headaches in the heat? Fatigue? Lack of hunger? 👀

Dehydration impacts performance.

If you’re exercising hard for 45+ minutes, or doing cardio for an hour or more, you need to supplement with electrolytes.

Most male clients of mine were under consuming sodium.
If you think about, that’s a nutrition adjustment with a high ROI.

Your sodium losses will change depending on:
⛰️Your Physiology
⛰️Heat
⛰️Altitude
⛰️Intensity

If you’re sedentary, you need not gulp down electrolyte replacement drinks, and likely get enough sodium in your diet.

03/19/2026

REST. You get stronger by recovering from training. Running yourself into the ground isn’t a performance plan. 🤡

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Prescott, AZ
86300-86399

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