Coach Molly Kieland

Coach Molly Kieland Mission: To change the narrative around aging for women, one radical transformation at a time.

Shoutout to Angie! šŸŽ‰My girl and her husband are in Arizona getting their kids settled for college and I have to brag for...
09/04/2026

Shoutout to Angie! šŸŽ‰

My girl and her husband are in Arizona getting their kids settled for college and I have to brag for a second. šŸ–¤

She walked into this exact trip 50 POUNDS LIGHTER than she was this time last year.

Let that sink in. šŸŽ‰

And hereā€™s what makes me proudest: travel isnā€™t throwing her off. Gym time protected. Smart food choices on the road. A little extra planning and we donā€™t miss a beat. šŸ¤˜

Background story šŸ‘‡

Angie has been dieting for a while. So we made a deliberate move šŸ‘‰ we pulled her OUT of her deficit and into a month-long practice maintenance phase. On purpose. When her body started signaling it was time to pivot, we pivoted.

Thatā€™s the difference between handing someone a smaller number and actually coaching them.

Hereā€™s the why, straight out of the evidence-based playbook (shoutout to Alan Aragon, whose work informs how I coach nutrition šŸ§ ):

āš”ļø It blunts metabolic adaptation. Diet long enough and your body adapts ā€” energy expenditure drifts down. Spending a strategic stretch back at maintenance helps push back against that drift, so youā€™re not white-knuckling an ever-shrinking deficit.

āš”ļø It protects muscle šŸ‘‰your metabolic engine. This is why we anchor everything around protein. Muscle is what keeps your metabolism humming, so we guard it fiercely.

āš”ļø It keeps her in the game. The underrated one. A break from the deficit keeps energy up, workouts strong, and her head locked in for the long haul. Adherence is the whole ballgame.

Fat loss was never a straight line of eating less forever. Anyone selling that isnā€™t coaching; theyā€™re just subtracting.

Strategic maintenance phases are what make this sustainable, and what protect everything youā€™ve worked so hard to build.

Angie is listening to her body (and her coach šŸ˜‰) because sheā€™s here for the long game.

THIS is the work. šŸ–¤

A diet break isnā€™t a failure. Itā€™s a strategy and I wish more coaches understood it well enough to use it.

Grateful to have access to amazing mentors cuz this s%*t works when applied strategicallyšŸ¤˜

šŸ¤˜Coach Mol āš”ļø

Meal Prep & Batch CookingThe weeks that fall apart donā€™t fall apart at the grocery store. They fall apart at 6pm.You kno...
08/30/2026

Meal Prep & Batch Cooking

The weeks that fall apart donā€™t fall apart at the grocery store. They fall apart at 6pm.

You know what to eat. Youā€™ve known for years. Thatā€™s not the problem.

The problem is Tuesday. Youā€™re fried, the day ran long, and youā€™re standing in front of an open fridge with nothing ready and nothing left in the tank to decide. So you grab whateverā€™s fast and then you call it a lack of discipline.

Itā€™s not discipline. Itā€™s logistics.
Consistency was never about willpower. The women who stay steady arenā€™t more motivated than you. Theyā€™ve built systems that donā€™t ask them to be. They took the decision out of the hardest moment of the day and made it days earlier, when they still had the energy to make it.

Thatā€™s all batching is. Not a Sunday chained to the stove. Just enough done ahead that your future self isnā€™t starting from zero every night.

Start with protein. Itā€™s the anchor of the meal and the hardest thing to pull together on the fly. Cook a batch you can lean on all week. My plan today:
āž”ļøgrill the chicken
āž”ļøbrown the beef
āž”ļøboil the eggs
āž”ļøchop all the veg
āž”ļøbatch cook rice & sweet potatoes
āž”ļø Make 7 jars of overnight oats (meal 1)
āž”ļø Make my sausage-veggie frittata to cut away at for the week (meal 2) paired with rice or sweet potatoes or toast
āž”ļø Chicken tortilla wraps for lunch includes chicken, tortilla, arugula, roasted red bell pep, mayo, mustard and seasonings (meal 3)
āž”ļøThe batched food above gives me the option to make my favorite poke bowl or taco bowl for dinners (meal 4)
āž”ļø optional snack is a hummus plate or protein shake

Thatā€™s the whole system.

Grains in the fridge, protein ready, produce prepped. Now dinner is assembly, not a project. Lunch is a grab. The snack is already made.

This is what done starting over actually looks like. Not a fresh burst of motivation every Monday, a system you can trust on the days youā€™ve got nothing left to give.

Motivation is a mood. A system is what holds when the mood is gone. So letā€™s build one that catches you.

What are you meal prepping for the week?
šŸ¤˜Coach Mol āš”ļø

THIS. THIS is why I do what I do. šŸ–¤A client about to turn 65 messaged me this past week and I have read it ten times. šŸ„¹S...
08/27/2026

THIS.
THIS is why I do what I do. šŸ–¤

A client about to turn 65 messaged me this past week and I have read it ten times. šŸ„¹

She looked down at her legs on the bike and thought ā€œdamn girl.ā€ šŸ’Ŗ She hikes with no sweat. Lifts furniture with no sweat. Trains for 1.5hours and crushes it. And she cannot WAIT to see what she is capable of at 70.

This is what strength training in midlife actually gives you. Not a smaller body. Not a number on a scale. A finely tuned machine that lets you live fully and powerfully for decades to come. šŸ”§

She is not shrinking. She is expanding. šŸ™Œ

To every woman who thinks it might be too late for herā€¦ she just told you it is not. šŸ–¤

Your best is still ahead.
Letā€™s go build it. āš”ļø

šŸ¤˜Coach Mol

Leg ExtensionšŸ¦µI avoided this machine for YEARS. Every time immediate knee pain. So I wrote it off completely.Then a frie...
08/26/2026

Leg ExtensionšŸ¦µ

I avoided this machine for YEARS. Every time immediate knee pain. So I wrote it off completely.

Then a friend showed me this.
šŸ‘‡

Reclining the seatback into more of a decline, instead of the standard upright position, shifted the angle just enough that I can now do leg extensions completely pain free. A movement Iā€™d given up on is back in my programšŸ¤˜

And hereā€™s the part I love. Jeff Nippard showed a 2024 study on this exact setup (head to his YouTube). Larsen and colleagues, published in the Journal of Sports Sciences, compared a reclined seat position to an upright one and found the reclined, leaned-back angle produced significantly more growth in the re**us femorisšŸ‘‰ the quad muscle that runs down the middle of your thigh and crosses your hip. Why? Leaning back puts that muscle on a bigger stretch, and training a muscle in that lengthened position is one of the best-supported tools we have for growth right now.

So this little hack saved my knees AND made the exercise more effective. Win win.

A note šŸ‘‰ the knee pain relief is my personal experience. Knee pain has a lot of causes, so if a movement hurts, thatā€™s information. Play with your setup and loop in your coach if it keeps showing up.

The lesson? Before you write off an exercise šŸ‘‰check your setup. Sometimes itā€™s one small adjustment away from working. šŸ–¤

Ever avoided an exercise because it hurt? Drop it below. šŸ‘‡

*Study: Larsen et al. (2024), Journal of Sports Sciences*

šŸ«¶šŸ» Coach Mol āš”ļø

Same dayMoments apartColors of the sunset
04/25/2026

Same day
Moments apart
Colors of the sunset

I know. You came to me to lose fat and Iā€™m about to tell you to eat more.Stay with me.Most women who hire me are already...
04/25/2026

I know. You came to me to lose fat and Iā€™m about to tell you to eat more.

Stay with me.

Most women who hire me are already underfed. Years of ā€œbeing good,ā€ skipping breakfast, cutting carbs, eating less when the scale wonā€™t move.

By the time they track honestly, the number they see isnā€™t their maintenance. Itā€™s their suppressed intake.

If I drop them into a deficit from THAT number? Iā€™m stacking a deficit on top of a deficit their body has already adapted to.
The scale doesnā€™t move. The waist doesnā€™t change. Sleep tanks. Training feels harder. And they blame themselves (or mešŸ¤¦šŸ»ā€ā™€ļø)

So before any of my clients enter a fat loss phase, we run a Baseline Phase firstā€¦

At Onboarding we:
ā†’ Track honestly for 2 weeks
ā†’ Bump intake ~10% above your average (protein anchored first)
ā†’ Hold here 2+ months ā€” yes, months
ā†’ Build your training in the meantime
ā†’ When all cylinders are firing? Then we discuss fat loss.

The phase ends when the data says so, not when the calendar does.

šŸ‘‰When we run a deficit from an actual maintenance number, your body responds.

šŸ‘‰When we run a deficit from a suppressed number, it defends.

Thatā€™s the difference between a fat loss phase that works and one that frustrates you for 12 weeks.

Swipe through for the full method āž”ļø

This approach probably sounds and looks different from your old program or everything you were patterned to think when it comes to fat loss.
Good.
Letā€™s write a new story that sticks once and for all. šŸ¤

šŸ«¶šŸ»Coach Mol

04/21/2026

Maui. One month. My mom by my side. šŸŒŗ

This is one of those moments I will never forget.

I built my business to be fully remote for a reason. Not just for the flexibility but for moments exactly like this one. To be able to show up completely for my clients and completely for the people I love most at the same time.

My mom is everything to me. And getting to wake up in paradise with her every morning for a monthā€¦ I donā€™t have words for how grateful I am.

Added bonusesā€”> BFF and hubs droppin byšŸ«¶šŸ»

After owning a brick and mortar for 12 years, I am now grateful for a life that lets me show up for my peeps in any moment. šŸ–¤

Cherishing my people.

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Seattle, WA
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