#Google Doc Tips

Comment DOC for my Google doc with exactly how I did it 🎯 I was eating the protein. 🥩 Cutting the carbs. 🏋🏻‍♀️ Strength training. 🚶‍♀️ Getting my steps. And STILL gaining weight. 😤 Honestly, I wanted to throw in the towel. What finally worked? I tweaked a few key things with hormones + nutrition… 💥 Lost 15 lbs in 6 weeks…without going harder. I put my top 6 tips in a Google doc and I’m sharing it! 👇 Comment “DOC” and I’ll send it your way!

You’re not crazy. And your body isn’t broken. Your 40s aren’t the problem — the old strategies are. What used to work: • eating less • running more • skipping meals • hoping the scale would cooperate What actually works now: • prioritizing protein • strength training with progressive overload • balancing macros (not cutting entire food groups) • supporting hormones instead of stressing them • consistency over extremes In my 40s, I stopped chasing skinny and started building strength. I eat more. I train smarter. I recover on purpose. And that’s when my body finally responded. If you’re tired of working hard and getting nowhere, maybe it’s not about doing more. It’s about doing it intentionally. The program that changed everything for my clients (and me) is back. 6 weeks. Structured workouts. Strategic nutrition. Real accountability. If you want first access before spots fill, Comment DETAILS and I’ll message you.

Not low carb. Not more cardio. Not supplements or pep+ide$. Nothing miserable. Week 1: get the junk out of the house and eat whole food. Start strength training at your level. Don’t stress about getting everything perfect, just start!! Week 2: sleep and start tracking macros. It doesn’t take long once you learn, but you have to know how much you’re eating or you prob won’t lose the weight. Protein, carbs, fiber & fats are all so important for muscle, weight loss, energy, hormones, thyroid, cortisol and more! Week 3: add in an outdoor walk. Challenge yourself on your weights. Drink water. Find support so you can actually stick with this for the next couple months instead of quitting like before. Simple foundations. Not restriction. Not quick fixes. Just habits that last and actually get results if you’re over 40. If you need the exact plan to follow, I got you. I’ve been coaching for 10 years and helped thousands of women with crazy hormones finally see results. I can get you feeling amazing and loving how you look in your clothes again. Just comment THRIVE and I’ll send over details.

What if the breakthrough in your 50s isn’t about losing… but gaining? Gain muscle → fat loss follows. Gain focused 30-minute workouts that work with your hormones. Gain knowledge of macros so you stop guessing what to eat. Gain strength instead of chasing skinny. Gain confidence instead of shrinking. We know better now. So we do better now. Comment GAIN if you’re done chasing less and ready to build more 💪✨

If I was 35+ and tired of restarting every Monday… Here’s the exact “boring” plan I’d follow 👇 Not detoxes. Not two-a-days. Not cutting carbs and praying. Just this: 1️⃣ Eat enough protein + fiber first. Before you cut anything — build your plate. This stabilizes blood sugar, supports hormones, and keeps cravings in check. 2️⃣ Strength train like it matters. 3–4 focused sessions a week. Progressive. Intentional. Muscle is what makes fat loss easier in your late 30s and 40s. 3️⃣ Keep stress lower than your effort. If your workouts leave you exhausted and wired at night, that’s not the move. Train hard — recover harder. 4️⃣ Stay in a small deficit, not starvation mode. Fat loss should feel sustainable, not like punishment. 5️⃣ Plan for wine and real life. If your plan only works in a perfect week, it’s not the right plan. That’s it. This is exactly how I lost 14 lbs as a busy mom — and how I coach women to drop 8–12 lbs without tanking their metabolism. And it’s what we’re building inside my next round — now moving back to a 6-week format so you get more education, more structure, and better long-term results. If you want info + a few sample workouts to see if it’s for you… 👉 Comment “INFO” and I’ll send everything over. No extremes. No starting over. Just strategy 💛

This is where you start ⬇️ If you feel overwhelmed, confused, or like you’ve “tried everything”… start here. 👉 Learn how to track your macros. Macros are just protein, carbs, and fats — the nutrients your body needs to function, burn fat, and build muscle. Tracking isn’t about perfection or restriction. It’s about collecting data so you can finally understand what actually works for your body. And no — it’s not complicated. I use an app that does the math for you. 😉 👉 Pick up the weights. Strength training is one of the most powerful things you can do for your metabolism, hormones, and long-term health. More muscle = better fat burn, more energy, and a body that changes shape — not just size. And if you’re thinking, “I don’t even know where to start”… yep. I’ve got an app for that too. When I started my own journey, I had no clue what I was doing. So I hired a coach. I learned why macros mattered — and why tracking them changed my body in ways calorie counting never did. I followed simple, 30-minute workouts with clear guidance and modifications (because I needed them). And once I saw how sustainable and effective this approach was, I knew I had to share it. These two strategies changed everything for me. And they’re the exact same ones I now coach women through every day. This is what happened to my body after lifting weights consistently and tracking my macros. 👇 If you’re ready to burn fat naturally, build strength, and actually feel good in your body again, comment INFO and lets chat. #fwcoach #MacrosMadeSimple #WomenOver35Fitness #BuildMuscleBurnFat SustainableWellness

💗 Quick tip for you- I might not be able to message you if you're not following me, so FOLLOW ME first, then comment! ⬇️ 👉🏼 Drop the word 'LEAN' below and I’ll send you a meal plan, a strength workout AND my free workbook that shows you how to go from flabby to FIT — so you can stop guessing and start transforming! 3 things I do differently that get me faster results ⬇️ 1️⃣ I eat more (on purpose!) Most women I talk to can’t remember the last time they fueled with 2,000+ calories. Living in a constant deficit makes it nearly impossible to build metabolism-boosting muscle. When you fuel properly, fat loss phases (diet phases) actually work. 2️⃣ I carb cycle Instead of eating the same way every day, I phase my nutrition around my workouts. Higher carb days power recovery, muscle growth, thyroid health, and hormone balance. Lower carb days help accelerate fat loss. It’s not about eating less—it’s about eating smarter. 3️⃣ I separate cardio from strength No more “all-in-one” bootcamp style. I lift HEAVY in my strength sessions. Then I push HARD in short, separate HIIT or sprint workouts. That’s how I can build visible muscle and burn fat without overtraining. Want more help, a free meal plan and one of my strength workouts? ⬇️ 👉🏼 Drop the word 'LEAN' below and I’ll send you my free workbook that shows you how to go from flabby to fit — without guessing, starving, or spinning your wheels in the gym. ‼️ But BEFORE commenting, FOLLOW me ‼️ @kelseysblair so my message doesn't show up blank in your DMs! If it does, FOLLOW me, then comment LEAN under any of my other reels! ❤️

You don’t need hours in the gym to get results. You do need a plan that is sustainable for your life and feels good for your body. I lost 20lb+ when I stopped chasing long, exhausting workouts and started committing to 30 minutes a day. That’s exactly why I made this free guide, so that I can share the freedom I now have! Inside, I break down: ✔️ 4 simple strategies to make workouts fit your schedule (even on busy days) ✔️ A full week of 30-minute strength + cardio workouts so you can try it for yourself ✔️ Mindset shifts that help you stay consistent instead of starting over every Monday ✔️ A protein cheat sheet + 10 high-protein snack ideas to fuel your workouts without overthinking food Let me show you how doing less will get you more results! 👉 Comment “THIRTY” and I’ll send it straight to you!

I was doing it all wrong… my whole life! More cardio. More sweating. More exhaustion. And I kept wondering why the weight wouldn’t budge in my 40s. What I didn’t know then 👇 • We naturally lose muscle as we age and muscle drives metabolism … do the math! 😮‍💨 • Cardio burns calories in the moment, but muscle burns them all day! 💪🏼 • Strength training supports hormones, insulin sensitivity, and bone health ❤️‍🩹 • Lifting heavier actually helps reduce body fat, not bulk you! And lean muscle is sexy Once I stopped chasing cardio and started building muscle, everything changed. Cardio still has a place… boosts mood & cardiovascular 🫀 health but weights are what are reshaping my body in my 40s. Sharing this so you don’t make the same mistake I did 🤍

💗 Quick tip for you- I might not be able to message you if you're not following me, so FOLLOW ME first, then comment! ⬇️ 👉🏼 Drop the word 'LEAN' below and I’ll send you a meal plan, a strength workout AND my free workbook that shows you how to go from flabby to FIT — so you can stop guessing and start transforming! 3 things I do differently that get me faster results ⬇️ 1️⃣ I eat more (on purpose!) Most women I talk to can’t remember the last time they fueled with 2,000+ calories. Living in a constant deficit makes it nearly impossible to build metabolism-boosting muscle. When you fuel properly, fat loss phases (diet phases) actually work. 2️⃣ I carb cycle Instead of eating the same way every day, I phase my nutrition around my workouts. Higher carb days power recovery, muscle growth, thyroid health, and hormone balance. Lower carb days help accelerate fat loss. It’s not about eating less—it’s about eating smarter. 3️⃣ I separate cardio from strength No more “all-in-one” bootcamp style. I lift HEAVY in my strength sessions. Then I push HARD in short, separate HIIT or sprint workouts. That’s how I can build visible muscle and burn fat without overtraining. Want more help, a free meal plan and one of my strength workouts? ⬇️ 👉🏼 Drop the word 'LEAN' below and I’ll send you my free workbook that shows you how to go from flabby to fit — without guessing, starving, or spinning your wheels in the gym. ‼️ But BEFORE commenting, FOLLOW me ‼️ @kelseysblair so my message doesn't show up blank in your DMs! If it does, FOLLOW me, then comment LEAN under any of my other reels! ❤️

You don’t need a new diet.�You need to actually do the basics long enough to work. I’ve used this since 2019.�My clients use it.�And when this foundation is in place? Everything else works better. Here’s the protocol 👇 🥗 Nutrition (keep it simple)�• 90% whole foods�• Protein goal: ~1g per pound of body weight�• Split across 3–5 meals�• Half your plate = veggies�• 3–4 liters of water daily And please hear this:�You can’t do this for two weeks, get impatient, and say “it didn’t work.”�This only works when you stay consistent longer than your mood. 🚶‍♀️10- Daily Movement�• 10,000 steps every single day�• Bonus if you walk outside�• Get a tracker — make it real (Cardio steps don’t count toward this total.) ❤️ 2- Zone 2 Cardio (2x/week)�• 45 minutes each session�• Heart rate guide: 220 – your age, then stay at 60–70% of that�This builds endurance, supports metabolism, and helps your body use energy better. 🏋️‍♀️ 4- Strength Training (4x/week)�• 2 upper body days�• 2 lower body days�• Follow the SAME program for 4–8 weeks�• Each week: try to increase weight or reps This is how you build muscle.�Muscle = metabolism support. You don’t need to obsess over calories right now.�If this foundation isn’t in place, the numbers don’t matter. When you do this consistently, you’ll notice:�✨ Better energy�✨ Clearer thinking�✨ Stronger workouts�✨ A body that responds again This is how you stop fighting your body and start working with it. 👉 Save this. This is your blueprint.�👉 Comment “START” if you’re ready to commit longer than two weeks.

💗 Quick tip for you- I might not be able to message you if you're not following me, so FOLLOW ME first, then comment! ⬇️ 👉🏼 Drop the word 'LEAN' below and I’ll send you a meal plan, a strength workout AND my free workbook that shows you how to go from flabby to FIT — so you can stop guessing and start transforming! 3 things I do differently that get me faster results ⬇️ 1️⃣ I eat more (on purpose!) Most women I talk to can’t remember the last time they fueled with 2,000+ calories. Living in a constant deficit makes it nearly impossible to build metabolism-boosting muscle. When you fuel properly, fat loss phases (diet phases) actually work. 2️⃣ I carb cycle Instead of eating the same way every day, I phase my nutrition around my workouts. Higher carb days power recovery, muscle growth, thyroid health, and hormone balance. Lower carb days help accelerate fat loss. It’s not about eating less—it’s about eating smarter. 3️⃣ I separate cardio from strength No more “all-in-one” bootcamp style. I lift HEAVY in my strength sessions. Then I push HARD in short, separate HIIT or sprint workouts. That’s how I can build visible muscle and burn fat without overtraining. Want more help, a free meal plan and one of my strength workouts? ⬇️ 👉🏼 Drop the word 'LEAN' below and I’ll send you my free workbook that shows you how to go from flabby to fit — without guessing, starving, or spinning your wheels in the gym. 👉🏻 Prefer to get a customized plan so you can see results faster? Comment "PLAN" for membership info! ‼️ But BEFORE commenting either word, FOLLOW me ‼️ @kelseysblair so my message doesn't show up blank in your DMs! If it does, FOLLOW me, then comment LEAN under any of my other reels! ❤️