LEANbody Show

In this episode, I break down when increasing calories can actually help your body lose fat long-term, and when it's not the right strategy. We cover: • Why fat loss still requires a calorie deficit • How chronic dieting can reduce daily energy expenditure (NEAT) • When increasing calories can improve training, recovery, sleep, and consistency • Situations where "eat more" is not the first step • Understanding the difference between cut seasons and build/heal seasons   If you've been dieting for years and want to learn how to increase calories strategically, grab my free Reverse Dieting Guide here: 👉  https://acebarbell.com/product/guide-to-reverse-dieting/  If you're tired of guessing and want a clear strategy for fat loss, metabolic health, and long-term results, you can apply for 1:1 coaching here: 👉  https://acebarbell.com/nutrition-coaching/  If this episode helped you, please leave a 5-star review and share it with a friend who needs to hear it.

Food tracking is one of the most debated tools in the nutrition space. In this episode, I break down why it works (physiologically and practically) and how it creates clarity instead of confusion when your goal is fat loss.   We cover: How tracking removes guesswork and creates measurable progress The importance of awareness without judgment What happens when you try to lose weight without structure What must be in place if you don't want to track your food but still want to lose weight Why tracking can also be powerful during a reverse diet   Inside my coaching program, we use tracking strategically to build awareness, support metabolic health, and create sustainable results. If you're ready for a clear, strategic plan, you can apply through the link in the show notes. If this episode helped you, please leave a 5-star review and share it with a friend ⭐️    Apply to work with me: https://acebarbell.com/nutrition-coaching/ Connect with me on Instagram: https://www.instagram.com/kellielargay/  Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition

The online coaching space isn't what it used to be, and women are paying the price. In this episode, I'm breaking down how marketing has started to replace real coaching, why "transformations" don't equal qualifications, and how extreme approaches are hurting women's metabolism, muscle mass, and long-term health — especially after 35. I'm also sharing how to be a smarter consumer in today's crowded coaching world and what to look for before trusting someone with your health. You'll learn: Why transformation ≠ expertise How extreme dieting negatively impacts women long term The difference between marketing and coaching What to ask before choosing a coach or program If this episode resonates with you, please share it and leave a 5-star review so more women can find the show!   Nutrition Coaching: https://acebarbell.com/nutrition-coaching/  Fitness Programs: https://coach.everfit.io/package/GK666496  Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition

If your body feels like it's shifting and no one is giving you real answers, this episode is for you. We're talking about perimenopause — what it is, how it's different from menopause, and why so many women in their 30s and 40s are struggling with symptoms they've never been warned about. You'll learn: What perimenopause actually is. What's changing behind the scenes in your body. Why your old workouts and diets aren't working anymore. And what kind of strategy actually does work now. This is a must-listen if you've been wondering why you feel "off", and what to do next. 💡 Mentioned in this episode: 👉 The Perimenopause Playbook: a 4-week reset for women 35+: https://coach.everfit.io/package/TZ037762?mc_cid=ed6abf3b27  Apply to work with me here: https://acebarbell.com/nutrition-coaching/  Grab my strength training programs: https://coach.everfit.io/package/GK666496   🎧 If this episode resonates, tag me on Instagram or share with a friend. More women deserve this info.  

So many women are lifting weights, but not in a way that builds muscle. In this episode of The LEANbody Show, I'm breaking down what lifting heavy actually means, how progressive overload really works, and why this matters so much for muscle, fat loss, and metabolic health. You'll learn: The biggest misconceptions around "lifting heavy". Clear signs your weights may be too light to build muscle. What progressive overload looks like in real life. Why consistency without intensity keeps women stuck. If your workouts feel easy, familiar, or the same month after month — this episode is your wake-up call.   Work With Me: ✨ Studio Strength Programs Structured workouts with built-in progressive overload. Home or gym. No guessing. 👉  https://coach.everfit.io/package/GK666496  ✨ 1:1 Nutrition Coaching Eat in a way that actually supports muscle, metabolism, and long-term results. 👉  https://acebarbell.com/nutrition-coaching/    Connect With Me: Instagram: @kellielargay : https://www.instagram.com/kellielargay/

In this episode, I'm breaking down 4 simple ways to make building muscle easier, especially for women 35+ who feel like they've been dieting forever and still not seeing the results they want. You'll learn: • The #1 protein mistake most women make. • What real strength training actually looks like. • Why you can't build muscle with a dieting mindset. • How recovery becomes your superpower as you age. PLUS — reminder: I'm giving away a FREE month of coaching! Share this episode on IG and tag me, or leave a 5-star rating and review to enter.     Work With Me: ✨ Apply for 1:1 Nutrition Coaching: https://acebarbell.com/nutrition-coaching/ ✨ Join the LEANbody Fitness Membership: https://coach.everfit.io/package/GK666496  Connect with me on Instagram: https://www.instagram.com/kellielargay/

In this episode, I'm breaking down one of the most common struggles I see in women: under-eating protein, relying on foods that aren't actually high-protein, and feeling hungry, tired, & stuck because of it. You'll learn: Why protein is essential for your energy, metabolism, and body composition. How much protein you should get daily. How to tell if you're truly hitting your protein needs. What foods are ACTUALLY high in protein. Practical ways to increase protein without living on shakes or grilled chicken. Plus — I'm kicking off 2026 with a fun giveaway! ✨ Share this episode on your socials (and tag me) OR leave a 5-star rating & review to be entered to win a FREE month of nutrition coaching. Every action = one entry ✨     🔗 Links: Apply for 1:1 Coaching: https://acebarbell.com/  Download the FREE Protein Starter Kit: https://acebarbell.com/product/leanbody-protein-starter-kit/  Fitness Programs:  https://coach.everfit.io/package/GK666496  Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition

Most people only track progress by the scale — and then freak out when it doesn't move. But fat loss isn't linear, daily fluctuations are normal, and the scale is just one tiny piece of the puzzle. In this episode, I'm breaking down: What realistic fat loss looks like Why losing too fast leads to muscle loss + slower metabolism The 5 ways to track progress that actually matter A client story that proves how important it is to zoom out How to stay consistent even when the scale is acting chaotic If you're starting fresh this January and you want to avoid the classic "I'm not losing fast enough" spiral — this episode will be a game-changer.     ✨ Apply for 1:1 Coaching Ready for a personalized plan and high-touch support? https://acebarbell.com/nutrition-coaching/  ✨ Join My Free Facebook Community Get weekly fat loss tips, nutrition education, recipes, and support. https://www.facebook.com/groups/ACEnutrition      🎉 Monthly Giveaway — Win a FREE Month of Coaching Share an episode or leave a review for a chance to win. Tag @kellielargay so we can count your entry!

Are carbs really the enemy? Not if you're an active woman who wants more energy, better workouts, and a stronger, leaner body. In this episode, I'm breaking down why cutting carbs can actually hold you back — especially if you're training hard in your 30s, 40s, 50s and beyond. You'll learn how to use carbs strategically to boost performance, recovery, and hormone health, plus how to choose the right kinds for your goals. 💥 This episode covers: Why carbs are essential for active women. How carbs impact strength, recovery, and muscle growth. The best times to eat carbs for performance and energy. Examples of smart pre- and post-workout carb choices. My favorite carbs to fuel my workouts. Whether you're lifting heavy, training for endurance, or just want to feel energized again — this episode will help you understand how to make carbs work for you, not against you.     🔗 Resources & Links: 👉 Free Pre & Post Workout Nutrition Guide: https://www.canva.com/design/DAEpeJXVfEI/scLAKa7rBieHp7Df-i3J5A/view?utm_content=DAEpeJXVfEI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h54341ea20d  👉 Apply for Nutrition Coaching: https://acebarbell.com/nutrition-coaching/      💬 Let's Connect: Follow me on Instagram → @kellielargay 📣 Love this episode? Share it on your stories and TAG ME to be entered into a drawing for a FREE month of coaching 💪

Last episode of 2025 🎉 I'm answering 3 listener questions:  -Whether supplements are really necessary if your diet's already pretty good (and which ones I recommend) -How to handle cravings (especially those late-night ones) without relying on willpower or restriction. -And how to know if you're truly eating enough. If you've been "eating healthy" but still feel tired, stuck, or constantly craving sugar, this one's for you.  Plus, I'm sharing a few of my own go-to habits that make nutrition simple, flexible, and sustainable — no extremes required. 👉 Ready for next-level results in 2026? Check out my ACE Nutrition Coaching Program or Strength Training/Cardio Programs — links below. 🍓 Nutrition Coaching: https://acebarbell.com/nutrition-coaching/  💪🏼 Strength Training/Cardio Programs: https://coach.everfit.io/package/GK666496  👋🏻 Connect with me on Instagram: https://www.instagram.com/kellielargay/

Confused about carbs? Not sure if you really need to track calories? Or maybe you're trying to figure out how to build muscle without feeling like you're just gaining fluff? In this Q&A episode, I'm breaking down some listener questions — including what "net carbs" actually means, when tracking can be helpful (and when it's not), and how to eat to build lean muscle without unwanted fat gain. You'll walk away with a better understanding of how your body uses food for energy, how to approach tracking without obsession, and what it really takes to see body recomposition. 💪 Want to take this further? → Explore my Strength Training Programs — designed to help you lift confidently, build lean muscle, and actually see progress: https://coach.everfit.io/package/GK666496 → Learn more about my 1:1 Nutrition Coaching — personalized guidance to help you fuel your body, reach your goals, and feel your best: https://acebarbell.com/nutrition-coaching/      🧠 Next Episode Teaser: We'll be diving into supplements, nighttime cravings, and how to make sure you're actually eating enough to support your activity level — don't miss it!

The holiday season is here—and if you're someone who feels like November and December completely throw you off your nutrition game, this episode is for you. Inside today's episode, I'm sharing a simple Holiday Game Plan you can use to enjoy your favorite foods, make memories, and still feel in control. No guilt, no harsh restriction, and no starting over in January. Here's what you'll learn in this episode: How to set yourself up for success before a party or holiday meal Smart but flexible strategies for building your plate A simple approach to drinks & alcohol that won't leave you feeling awful the next day The "Day After Reset" plan that stops guilt in its tracks A quick checklist you can keep in mind for every holiday gathering 🎧 Whether you've said "I always fall off track during the holidays" or you secretly dread this season because of the food stress—you'll walk away with tools to help you feel confident, calm, and in control. ✨ Ready for more support?Apply for Nutrition Coaching: https://acebarbell.com/nutrition-coaching/ Strength Training plans: https://coach.everfit.io/package/GK666496 Join my Free Facebook Community: https://www.facebook.com/groups/ACEnutrition Connect with me on Instagram: https://www.instagram.com/kellielargay/

Most people succeed by keeping nutrition simple and consistent—but for those who have nailed the basics and want to kick things up a notch, advanced strategies can be a game-changer. In this episode, I'm breaking down several next-level approaches to macro tracking, explaining: What each strategy is (in plain English) When they're helpful—and when they're not Who should consider trying them (and who should skip them) You'll walk away knowing whether these tools fit your goals right now, or if staying focused on the foundations is still the best move. 👉 Links & Resources Mentioned in This Episode: Apply for Nutrition Coaching → https://acebarbell.com/nutrition-coaching/  Grab my Reverse Dieting Guide → https://acebarbell.com/product/guide-to-reverse-dieting/  Explore my Fitness Programs → https://coach.everfit.io/package/GK666496  Connect with me on Instagram → https://www.instagram.com/kellielargay/?hl=en     

If you've been grinding in the gym — logging hours of cardio, sweating through group classes, or lifting light weights for endless reps — yet your body still isn't responding, this episode is for you. In today's episode, I'm breaking down why the "eat less, move more" and "burn as many calories as possible" approach stops working as you hit midlife, and what to do instead. You'll learn the training shifts every woman over 35 needs to protect hormones, support metabolism, and actually see results without burning out. We'll talk about: The common workout mistakes that keep women stuck in the cycle of fatigue and frustration Why traditional cardio and circuit classes often backfire in midlife The exact types of workouts that help you build strength, improve hormonal health, and age powerfully How to finally feel energized, resilient, and confident in your training again If you're ready to stop working harder and start working smarter with your body, you don't want to miss this one. Resources & Links: 💪 Explore my Fitness Programs: https://coach.everfit.io/package/GK666496  🥗 Learn about my Nutrition Coaching Program:  https://acebarbell.com/nutrition-coaching/ 📲 Connect with me on Instagram: https://www.instagram.com/kellielargay/

Fall can be a sneaky season when it comes to staying consistent with your nutrition & fitness goals. Motivation dips, routines shift, and before you know it, you're heading into the holidays already feeling behind. In this episode, I'm sharing 3 common mistakes I see women make every fall that silently sabotage their progress. And more importantly—I'll walk you through how to avoid them so you can roll into the holidays feeling confident, consistent, and completely in control of your health. Whether your goal is fat loss, muscle gain, or simply feeling good in your body, this conversation will give you the awareness and simple strategies you need to stop the "fall slump" before it starts. ✨ Ready to feel your best this season? Hit play and let's dive in.   🔗 Links & Resources 💪 Apply for 1:1 Coaching: https://acebarbell.com/nutrition-coaching/ 🏋️ Explore My Fitness Programs:  https://coach.everfit.io/package/GK666496  🍎 Join ACE Nutrition Membership: https://coach.everfit.io/package/RN535232  📲 Let's connect on Instagram: https://www.instagram.com/kellielargay/

Most people start a diet in a moment of panic — after a weekend of indulgence, an unflattering photo, or jeans that suddenly feel too tight. But jumping into a calorie deficit without preparation is one of the fastest ways to end up frustrated, burned out, and right back where you started. In this episode of The LEANbody Show, I'm sharing the essential "primer phase" steps to get your body, habits, and mindset ready for a successful fat loss phase. You'll learn how to avoid the yo-yo cycle, protect your muscle, and set yourself up for results you can actually keep. If you've ever wondered why your past diets didn't last — or you want to make sure your next one does — this episode is your starting point. 🎧 Press play and find out if you're truly ready to start a fat loss phase.   Related links:  Apply for Nutrition Coaching: https://acebarbell.com/nutrition-coaching/  Strength Training Programs: https://coach.everfit.io/package/GK666496  Reverse Dieting Guide: https://acebarbell.com/product/guide-to-reverse-dieting/  And if you haven't already, send me a message on Instagram to let me know you've been listening! https://www.instagram.com/kellielargay/

Ever cleaned up your diet—more veggies, more protein, fewer processed foods—only to feel more bloated than before? In this episode, I'm breaking down what's actually behind that uncomfortable bloating (hint: it's not always what you're eating), plus some simple, doable strategies to help your gut feel better fast. We'll talk about: The fiber + protein trap no one warns you about Sneaky lifestyle habits that trigger bloating What to do instead if you're bloated all the time If you're ready to ditch the guesswork and feel good in your body again, tune in—and share this one with a friend who's constantly saying "I feel so puffy!" ✨ Ready to get to the root of your bloating and feel better in your body? Apply for 1:1 coaching: https://acebarbell.com/nutrition-coaching/  💬 Join the free ACE Nutrition Facebook Community: Search ACE Nutrition Community on Facebook or visit: https://www.facebook.com/groups/ACEnutrition

Ready to finish the year feeling strong, confident, and in control—instead of starting over again this January? In this quickie episode (recorded right before I head to Vegas!) I'm pulling back the curtain and walking you through exactly what I'd do if I wanted to lose 15 pounds by the end of the year. No gimmicks, no fluff—just real strategy, real habits, and real talk. If you're over the all-or-nothing rollercoaster and want a fresh start before January 1st, this one's for you. 🎧 Hit play to hear my no-nonsense playbook—and learn how you can start seeing results. 🚀 Ready to work together? Apply for coaching 🡪 https://acebarbell.com/nutrition-coaching/ 📲 Explore my fitness programs → https://acebarbell.com/shop/ 📸 Follow along on Instagram → https://www.instagram.com/kellielargay/ 🎉 Join my free Facebook community →  https://www.facebook.com/groups/ACEnutrition 💌 Get weekly fitness & nutrition tips → http://eepurl.com/gmfMsn   

Feeling like your body's working against you in your 40s? You're eating clean, working out harder than ever, and yet… the weight just won't budge. Your energy's low, sleep is off, and your doctor says it's "just hormones" or "normal aging."   But here's the truth: You're not broken—and you don't have to accept that answer.   In this episode, I'm breaking down what's really happening in perimenopause, why so many women feel dismissed by traditional advice, and how foundational strategies like strength training, blood sugar balance, and stress recovery can completely change the game.   You'll learn: Why "eat less and move more" doesn't work in perimenopause. What your OB-GYN may not be trained to address. The 3 key levers that actually support your hormones: muscle, metabolism, and nervous system care   💌 Want support? Grab my free guide: Menopause Macros and Recipes DM me the word BALANCE on Instagram and I'll send it your way!     Links & Resources: 📥 Free Guide: Menopause Macros & Recipes – DM "BALANCE" on Instagram 💬 Want personalized support? Apply for nutrition coaching here: https://acebarbell.com/nutrition-coaching/ ⭐️ Loved this episode? Please rate + review so we can reach more women who need this message!

If you're lifting weights but not seeing the toned results you're after, this episode is for you.   I'm breaking down 4 super common mistakes that might be holding back your muscle building efforts—especially if you're a woman over 35. From under-fueling your workouts to treating strength training like cardio, these habits can quietly stall your progress.   You'll learn: Why protein and carbs matter for building muscle The truth about fasted training (and who should avoid it) Why sweating more doesn't mean you're training smarter How long it really takes to see muscle growth   I made all these mistakes early on in my muscle building journey.   Now I want you to learn from my mistakes so you can make progress faster 💪🏼   🎯 Ready to train smarter, not harder? Grab access to the exact strength & cardio programs I follow. I designed them to take the guesswork out of your workouts🙌🏻. Link in the show notes.   Workout Programs: https://coach.everfit.io/package/GK666496   Other related links:  Nutrition coaching: https://acebarbell.com/nutrition-coaching/  Connect with me on Instagram: https://www.instagram.com/kellielargay/ Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition

In this episode of the LEANbody Show, I'm breaking down one of the most misunderstood (and most skipped!) parts of a successful fat loss journey: the reverse diet.   If you've ever felt anxious about eating more after a diet—or worried the scale will undo all your progress—this episode is a must-listen.   In this episode, you'll learn: What a reverse diet actually is (and isn't) Why it's essential for long-term metabolic health The difference between weight gain and fat gain How to reduce fat gain during a reverse Why obsessing over the scale could be holding you back   ✨ Ready to stop yo-yo dieting and start fueling your body without fear? Apply for 1:1 coaching with myself or a coach on my team! https://acebarbell.com/nutrition-coaching/    Grab my free reverse dieting guide:  https://acebarbell.com/product/guide-to-reverse-dieting/  Connect with me on Instagram: https://www.instagram.com/kellielargay/ Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition  Train with me 💪🏼 https://acebarbell.com/shop/ 

Whether this is your first episode or your 50th (!!!), I'm so glad you're here. This milestone episode is a special one—because I'm pulling back the curtain and sharing the real story of how ACE Nutrition came to life. Spoiler alert: It didn't happen overnight. No one handed me a thriving coaching business. There were years of uncertainty, late nights, mindset work, and yes—massive investments in myself and my growth. In this episode, I'm getting real about: ✨ My personal journey from chronic yo-yo dieting to food freedom. ✨ How I juggled a full-time job in insurance while building my dream biz. ✨ The fears, doubts, and limiting beliefs I had to overcome to go all in. ✨ What it actually takes to grow an online coaching business from scratch. ✨ Why investing in mentorship changed everything for me. ✨ The message I wish every woman stuck in autopilot could hear. If you've ever felt stuck, unfulfilled, or unsure whether you're capable of more—this one's for you.  My hope is that my story lights a fire in you to take a chance on yourself, whether that's with your health, your mindset, or your next chapter. 🎧 Press play and let's get into it.   APPLY FOR COACHING Ready to feel confident in your body and your choices again? Apply to work with me 1:1 here: https://acebarbell.com/nutrition-coaching/    LET'S CONNECT → DM me your biggest takeaway from this episode on Instagram: @kellielargay → Share this episode and tag me to help me celebrate 50 episodes 🎉 → Leave a review if this podcast has impacted you—it means the world!

In this episode, I'm breaking down what insulin resistance really is, how it sneaks up on you over time, and what you can do to stop it in its tracks—before it turns into Type 2 diabetes.   You'll learn: Early signs of insulin resistance. What labs to look at (and what's actually optimal). Why blood sugar crashes lead to constant cravings. Simple strategies to protect your metabolic health now.   This is preventable. It's reversible. And the sooner you act, the easier it is.   Ready to take action? Click the link below to learn more about coaching and how we can turn this around 💪🏼 https://acebarbell.com/nutrition-coaching/    Other related links:  Fitness Programs & free guides: https://acebarbell.com/shop/  Connect with me on Instagram (be sure to message me your biggest takeaway from the episode): https://www.instagram.com/kellielargay/ Join my free Facebook group: https://www.facebook.com/groups/ACEnutrition   

Holiday weekends can stir up a lot of stress around food and staying "on track." But what if you didn't have to choose between your goals and enjoying yourself? In this episode, I'm sharing 4 simple but powerful mindset shifts that'll help you navigate the 4th of July weekend with more freedom, flexibility, and confidence—without spiraling, restricting, or "starting over" on Monday. Whether you've struggled with the all-or-nothing thinking or just want to feel more at peace around food during special occasions, this one's for you. Tune in for strategies that will help you: ✅ Stay consistent without being perfect ✅ Ditch food guilt and enjoy treats mindfully ✅ Let go of the Monday restart mentality (for good)     🔥 Want to stay consistent this summer—without extremes? I've got a few coaching spots open for women who want to get stronger, feel better in their bodies, and ditch the diet rollercoaster. DM me on IG @kellielargay or apply now to work together here: https://acebarbell.com/nutrition-coaching/  Other related links:  Fitness Programs: https://acebarbell.com/shop/  Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition  Connect with me on Instagram: https://www.instagram.com/kellielargay/    

In this episode, I'm joined by my co-coach Ashley Holly—Registered Dietitian and mom of 2 boys. We're talking all about how to help kids build food confidence, listen to their bodies, and make healthy choices without mealtime battles or cooking two separate meals. Whether your child is picky, stuck in a food rut, or just uninterested in veggies, this conversation will give you practical tools and encouragement to make small changes that lead to big wins.   👩‍🍳 Ready to simplify meals and feel confident about your family's nutrition? Learn more about our nutrition coaching options here: https://acebarbell.com/nutrition-coaching/    Other related links:  Growing Intuitive Eaters: https://www.instagram.com/growing.intuitive.eaters/  Kid Food Explorers: https://www.instagram.com/kid.food.explorers/  Ellyn Satter's Division of Responsibility: https://www.ellynsatterinstitute.org/wp-content/uploads/2015/08/ELLYN-SATTER%E2%80%99S-DIVISION-OF-RESPONSIBILITY-IN-FEEDING.pdf  Ashley Holly: https://www.instagram.com/ashleyholly.nutrition/  Balanced Plate Infographic: https://www.canva.com/design/DAEhxPZwFPg/F_Ocw8IGAUbCMsazFzBCuw/view?utm_content=DAEhxPZwFPg&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h893093056c    Join our free Facebook Community: https://www.facebook.com/groups/ACEnutrition

If you're tired of quick fixes and cookie-cutter advice, this episode is for you. I'm pulling back the curtain on what actually creates sustainable fat loss. No gimmicks. No sugar-coating.   In this episode, you'll learn: Why fat loss is often more boring than flashy. What hunger actually means (and why it's not necessarily a problem). Why scale fluctuations don't tell the whole story. How your calorie needs change during a diet. The real reason motivation isn't enough. Why strength training is non-negotiable if you want to look toned.   If you're ready to break free from the unrealistic expectations social media has fed you - and finally understand what real, lasting fat loss looks like - this episode a must-listen 🎧   Tired of wasting time? Get the support you need to finally create real, lasting results!   Apply for 1:1 nutrition coaching here: https://acebarbell.com/nutrition-coaching/    Let's connect: Follow me on Instagram → https://www.instagram.com/kellielargay/ Join my free Facebook Community 🡪 https://www.facebook.com/groups/ACEnutrition  Work out with me 🡪 https://coach.everfit.io/package/GK666496

If you're wondering whether you have to track your food to see results—or if you're tired of logging every bite and want to eat more intuitively—this episode is for you. ⁠ Here's the truth: -Tracking is a great tool for building awareness and hitting your fat loss or muscle gain goals. -Intuitive eating is not a weight loss plan—but it's a powerful way to maintain results with a more flexible approach. ⁠ In this quick episode, I break down: When tracking works best Why intuitive eating isn't about shrinking your body How I help my clients transition between both Be sure to give this episode a share on social media if you find it helpful! ⁠ Ready to remove the guesswork from your nutrition? Fill out my consult form below to learn about coaching options 🤝 Nutrition Coaching: https://acebarbell.com/nutrition-coaching/  Connect with me on Instagram: https://www.instagram.com/kellielargay/  Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition  Strength Training Programs: https://coach.everfit.io/package/GK666496

In this episode, I'm diving into 2 questions submitted by listeners. First up: is your metabolism actually slowing down when you hit a plateau during a diet?  I'm breaking down what metabolic adaptation really is, how fast it kicks in, what signs to watch for, and how to work with your body—not against it. Then we're tackling strength training with limited equipment:  Can you really build muscle using just dumbbells? Spoiler: yes… but there's a catch. I'll walk you through how to keep progressing with what you've got, when it might be time to upgrade your setup, and why adding equipment isn't essential—but will take your gains to the next level. Whether you're trying to lose fat, build muscle, or just feel stronger in your body, this episode is packed with honest, actionable advice you can actually use. 👉 Ready to stop spinning your wheels with dieting and finally build the strong body you've been working for? My coaching program helps women lose fat, build muscle, and feel confident in their skin—with a plan that actually fits your life. Apply now or learn more here: https://acebarbell.com/nutrition-coaching/ — let's make it happen.   Related links:  Strength/Cardio programs: https://coach.everfit.io/package/GK666496  Join my FREE Facebook Community: https://www.facebook.com/groups/ACEnutrition  Connect with me on Instagram: https://www.instagram.com/kellielargay/

Does the scale jump every Monday after the weekend? If so, you're not alone. In this episode of the LEANbody Show, I'm breaking down why this happens and what you can do about it—without stressing over every fluctuation. We'll talk about 2 common weekend eating patterns, why the scale doesn't tell the full story, and how to stop feeling defeated on Monday mornings.  Plus, I'm sharing 3 simple tips to get back on track without falling into the cardio-and-restriction trap. If you're tired of feeling frustrated with the scale, this episode is a must-listen. 🎧 Need more guidance? My team and I help clients ditch the all-or-nothing mindset and build a strong, sustainable approach to fat loss inside the LEANbody Coaching Program. Let's get you results that last! Link to apply in the show notes:  Apply for coaching: https://acebarbell.com/nutrition-coaching/ Connect with me on Instagram: https://www.instagram.com/kellielargay/  Connect with me on Facebook: https://www.facebook.com/kellie.largay/  Strength & Running Programs: https://coach.everfit.io/package/GK666496

Summer vacations are coming up, but that doesn't mean your progress has to take a hit! In this episode, I'm breaking down simple, no-BS strategies to help you stay on track with your nutrition while traveling. You'll get tips on how to balance indulgences and avoid the all-or-nothing mindset that leads to post-trip regret. I also share my top strategies for how my clients and I handle vacation eating without completely backsliding with progress. Because yes, you can enjoy delicious foods and stay on track with your goals. Tune in and walk away with a game plan for your next trip. 👉 Need personalized support with your nutrition? My coaching program gives you the tools and accountability to lose fat, boost your metabolism, and build muscle—without eliminating all your favorite foods. Application and program details are in the show notes!    Apply for Nutrition Coaching: https://acebarbell.com/nutrition-coaching/    Nutrition & Fitness Program details: https://www.canva.com/design/DAGflZOY39w/e3ThRZrV0PLoWEaNRKpl_w/view?utm_content=DAGflZOY39w&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h891a28b329    ACE Nutrition membership sign up form: https://coach.everfit.io/package/RN535232     Fitness program sign-up form: https://coach.everfit.io/package/GK666496    Connect with me on Instagram: https://www.instagram.com/kellielargay/    Connect with me on Facebook: https://www.facebook.com/kellie.largay/

Today's episode is about expectations around weight loss and managing thoughts about the results that you feel you "should be" seeing. It's common to believe that you deserve to see results just because you've changed your habits, but weight loss doesn't work like that. If you've ever felt frustrated when the scale doesn't budge, or you've quit because progress wasn't immediate, this episode is for you.  I discuss how unrealistic expectations can sabotage your weight loss journey and how to manage them, so you don't fall into the trap of frustration, quitting, and then repeating the cycle 🔁 Ready to break free from the cycle of frustration? Join my LEANbody Coaching Program where we focus on sustainable and HEALTHY weight loss, not quick fixes. Tune in to learn how to manage your expectations and start seeing the realistic results you deserve💪🏼 Apply for nutrition coaching: https://acebarbell.com/nutrition-coaching/    Connect with me on Instagram: https://www.instagram.com/kellielargay/ Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition Workout with me💪🏼  https://app.everfit.io/home/packages/GK666496

In this episode, I dive into the concept of what "heavy" actually means when it comes to strength training and building muscle. As a fitness & nutrition coach, I've noticed that many of my clients believe they're lifting heavy, but they're not pushing themselves to the level required for real progress.  In the episode, I share 4 key tips to help you determine when it's time to increase your weights to get the results you're looking for. If you're ready to take your strength training to the next level, tune in to find out how you can stop going through the motions and start seeing results! If you want to eliminate the guesswork and follow a program designed for consistent strength & fitness gains, check out my virtual workout programs. They're designed to be done anywhere and are based on progressive overload to ensure you get results! Link in show notes.  Workout programs: https://coach.everfit.io/package/GK666496    Other related links:  Nutrition coaching: https://acebarbell.com/nutrition-coaching/  Connect with me on Instagram: https://www.instagram.com/kellielargay/ Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition

Today's episode wraps up a 3-part series on how perimenopause & menopause affects a woman's body and how adjusting nutrition & lifestyle habits can help support overall health during this important phase of life. In today's episode, I dive into the particulars of pre & post workout nutrition. Because yes, your pre & post workout nutrition needs change as you age!  Tune in to get tips on what and how much you should be eating around your workouts so that you can push harder, lift heavier, and increase the intensity of your training sessions 💪🏼    If you're ready to take your nutrition to the next level and get personalized support, click below for details on how we help our clients at ACE Nutrition. https://acebarbell.com/nutrition-coaching/   Other related links:    Join my email list for exclusive insights, strategies, and coaching specials:  http://eepurl.com/gmfMsn   Join my free Facebook Community:  https://www.facebook.com/groups/ACEnutrition   Follow me on Instagram:  https://www.instagram.com/kellielargay/ 

In today's episode, we're diving into 6 effective weight loss tips specifically for women navigating menopause. If you tuned in last week, you learned why shedding those extra pounds can be especially tough during this stage of life. Now, we're taking it a step further, with actionable strategies that will help you break through the barriers and feel your best.  Next week, we'll be talking about pre & post workout nutrition during menopause – a crucial topic if you want to maximize your fitness results. Trust me, you won't want to miss it.  Tune in now, and make sure to subscribe so you're ready for next week's episode that will help you fuel your body for success, no matter your age! 💪🏼   If you're looking for support with your nutrition so that you can feel your best, click below to watch my quick program video, where I explain the LEANbody Coaching Method we use with our clients at ACE Nutrition:  https://acebarbell.com/nutrition-coaching/   Other related links:  👉🏻 Follow me on Instagram: https://www.instagram.com/kellielargay/ 👉🏻 Join my free Nutrition Community: https://www.facebook.com/groups/ACEnutrition   👉🏻 Sign up for my weekly newsletter: http://eepurl.com/gmfMsn 

In this episode, I chat through the challenges many women face when it comes to weight loss after 40, particularly as you transition into menopause. This episode sheds light on how hormonal changes, lifestyle shifts, and age-related factors can make it feel like your body is no longer cooperating.  I also clarify the difference between perimenopause and menopause, shedding light on what's happening with your body during these stages. By understanding these changes, you can feel more empowered to take control of your health and wellness. Be sure to subscribe to the show, because next week I'll be sharing practical tips and actionable steps you can implement to support your body through this transition.    Are you ready to navigate perimenopause & menopause with more confidence? Apply for coaching using the link below! https://acebarbell.com/nutrition-coaching/   Other related links:  Follow me on Instagram: https://www.instagram.com/kellielargay/ Join my free Nutrition Community: https://www.facebook.com/groups/ACEnutrition  

In today's episode, I'm diving into the importance of starting a health & weight loss journey with a mindset of self-compassion vs self-criticism. It's common to want to lose weight because you're unhappy with the way you look, but this often leads to burnout and frustration. Instead of fixating on weight loss and how your body looks, I break down how to shift your focus in a way that will improve your mindset and body image. Leading to positive changes that empower you, not punish you. If you're ready to make lasting changes that include improving your body image and relationship with food, watch my quick program video, then fill out my consult form to explore working with me and my team: https://acebarbell.com/nutrition-coaching/.   Other related links: Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition  Follow me on IG for daily nutrition tips: https://www.instagram.com/kellielargay/

Weight loss injections are everywhere right now - promoted as miracle treatments for weight loss, diabetes, and more. But are they really all they're cracked up to be? In this episode, I sit down with fellow nutrition professional Brittani DaSilva and we break it all down: what GLP-1s are, the most common brands, their benefits, risks, and why we only recommend them in rare cases. We also chat through what you should know before considering them for yourself. From potential side effects to when and how to use them correctly, this episode will help you cut through the hype and make a more informed decision. Listen to learn more about one of the most talked-about weight loss trends today!   Related links: LEANbody Coaching: https://acebarbell.com/nutrition-coaching/  Join my Free Facebook Community: https://www.facebook.com/groups/ACEnutrition  Say hi on Instagram 👋🏻 : https://www.instagram.com/kellielargay/   Follow Brittani on Facebook: https://www.facebook.com/brittanidasilvard Follow Brittani on Instagram: https://www.instagram.com/nutrition_coach_brittani/

In today's episode, I dive into the ongoing debate between cardio and strength training, exploring the unique benefits of each.   You'll learn how combining both types of exercise can lead to a more well-rounded fitness routine, and how to tailor your focus based on your personal goals.    I also share practical tips on how to incorporate both cardio and strength training into your week, depending on your fitness level and preferences.   Ready to take your fitness to the next level? Link below to check out my strength training and running programs to find the perfect plan for your goals 💪🏼 https://acebarbell.com/shop/    If you found the episode helpful, please share it with a friend!   Related links:  LEANbody Coaching: https://acebarbell.com/nutrition-coaching/  Join my Free Facebook Community: https://www.facebook.com/groups/ACEnutrition  Sign up for my weekly newsletter, where I share fitness & nutrition tips:  http://eepurl.com/gmfMsn 

Are you feeling stuck despite starting 2025 with a burst of motivation? You don't have to let frustration derail your progress. In this episode, I break down 4 key areas to troubleshoot when you're feeling like your goals are slipping away.   Whether it's a lack of consistency, unclear goals, or simply not getting the results you expected, these tips will help you course-correct and get back on track.   By the end of the episode, you'll have a clear understanding of what's holding you back- and more importantly, what to do about it.   If you're ready to tackle your nutrition struggles with personalized support & guidance, join my coaching program today. Let's work together to make this your year of real, sustainable progress. 🤝    For more details, visit: https://acebarbell.com/nutrition-coaching/    Join my free Facebook Community: https://www.facebook.com/groups/ACEnutrition    Follow me on Instagram for more nutrition tips: https://www.instagram.com/kellielargay/    If you enjoyed this episode, please leave a 5 star rating and review. I appreciate your support!

In today's episode, I'm sharing a strategy that helps my clients when they struggle with inconsistency on the weekends. If you struggle with staying on track or overeating every weekend, this could be a game changer for you! Take some notes and tag me @KellieLargay on Facebook or Instagram with your biggest takeaways. If you're ready to stop winging it and learn exactly how to eat so that you can feel healthy & confident, let's connect! Your next step is to watch my program video to learn about my LEANbody Coaching Program, then apply for coaching here: https://acebarbell.com/nutrition-coaching/   Related links: Free Nutrition Community: https://www.facebook.com/groups/ACEnutrition  Lifting & Running Programs: https://acebarbell.com/shop/  Connect with me on IG: https://www.instagram.com/kellielargay/  Connect with me on FB: https://www.facebook.com/kellie.largay/  Thank you for listening! I really do appreciate those of you who tune in each week. If you enjoyed this episode, please leave a 5 star rating and review 🫶🏻

I'M 40 TODAY!!!  Come hang with me on my birthday as I chat through 3 things I'm hyper-focusing on to make this my best decade yet 🎉 Protein, strength training, eating enough calories…. we know those things are important. In this episode, I'm going deeper into what it takes to stay relatively pain free so that you can continue to train hard, recover well, and feel good in your body at any age. By the end of the episode, you'll have insight on shifts you may need to make to keep getting stronger and feeling your best as you age. If you find this episode helpful, please leave a 5 star rating and review ✨ And be sure to tag me on social media with your biggest take-away!    Related Links:   LEANbody Nutrition Coaching Program: https://acebarbell.com/nutrition-coaching/   Free Facebook Community: https://www.facebook.com/groups/ACEnutrition    Strength Training Programs: https://acebarbell.com/shop/    Running Programs: https://acebarbell.com/product/ace-fitness-running-programs/    Connect with Kellie: [email protected] 

On today's episode, I'm chatting through how to avoid the dreaded weight regain that happens to 95% of dieters. When you finish a diet, your body is PRIMED for weight regain, and if you're not taking this into consideration, it'll be very difficult to maintain your weight loss. By the end of the episode, you'll understand why weight regain is SO prevalent, and you'll also get some tips on how to maintain your results once you reach your weight loss goal.  If you need help tackling your nutrition, performance and body comp goals in 2025, apply for coaching using the link below! My team & I would love to support you. And if you find the episode helpful, be sure to share it with a friend 🫶🏻   Related links: LEANbody Coaching Program: https://acebarbell.com/nutrition-coaching/    Free Guide to Reverse Dieting: https://acebarbell.com/product/guide-to-reverse-dieting/    Free Nutrition Community: https://www.facebook.com/groups/ACEnutrition    Connect with me on IG: https://www.instagram.com/kellielargay/  Connect with me on FB: https://www.facebook.com/kellie.largay/ 

Anyone can lose weight, but that doesn't mean it's going to stay off. In today's episode, I'm chatting through 5 things you NEED for sustainable fat loss in 2025. And no, I'm not going to harp on you about eating enough protein, or adhering to your calorie deficit, or strength training. We all know that those things are needed for fat loss. I'm discussing 5 things that no one else is talking about.  By the end of the episode, you're going to have strategies that you've most likely never heard of or thought about that will help you lose weight (and sustain it) in 2025. If you're planning on starting a diet in January, this episode is for you!  If you're ready to stop winging it and learn exactly how to eat so that you can feel healthy & confident, fill out my coaching application below and let's chat about your big goals for 2025!   LEANbody Coaching Program: https://acebarbell.com/nutrition-coaching/    Related links: Strength Training Templates: https://acebarbell.com/shop/    Free Nutrition Community: https://www.facebook.com/groups/ACEnutrition    Connect with me on IG: https://www.instagram.com/kellielargay/  Connect with me on FB: https://www.facebook.com/kellie.largay/ 

In today's episode, I'm chatting through the process of how my client Julie (who was only eating 1200 calories/day when we started working together) lost 20 lbs while eating MORE. I discuss the timeline of how we built her maintenance calories to improve her metabolism so that she could lose weight successfully and sustainably while eating more calories. I hope you enjoy the episode and get inspired to focus on your metabolism health as well! 🔥   Related Links: LEANbody Coaching Program: https://acebarbell.com/nutrition-coaching/   Free Facebook Community: https://www.facebook.com/groups/ACEnutrition    Shop our Strength Training Programs: https://acebarbell.com/shop/    Connect with Kellie: [email protected] 

In today's episode I'm breaking down reasons why the scale fluctuates and what to do about it. The scale is not the obstacle you think it is, as long as you know what to expect, and how to interpret the data it's giving you. By the end of the episode, you'll understand what causes the scale to fluctuate, and you'll also gain tips on how to regulate your emotions when those fluctuations happen (and they will, because you're a human😉)    Related links:    Join the LEANbody Coaching Program: https://acebarbell.com/nutrition-coaching/    Let's be friends on social media: https://www.instagram.com/kellielargay/  https://www.facebook.com/kellie.largay/    Sign up for my newsletter to get weekly tips and recipes: http://eepurl.com/gmfMsn 

In this episode of the LEANbody Show, I'm answering questions you've submitted via social media. I chat through how to minimize fat gain during a reverse diet, why you might gain weight during marathon training, the impact of fitness vs nutrition when it comes to body recomposition & weight loss, and what to do if you're too full to hit your protein target.   Give this episode a listen and be sure to message me over on FB or IG with your biggest takeaways!   If you want to take advantage of our Holiday Special, click below to connect with me to see if we'd be a good fit to work together! https://acebarbell.com/nutrition-coaching/   Other Resources/Links:  FREE Reverse Dieting Guide: https://acebarbell.com/product/guide-to-reverse-dieting/  Strength Training Programs: https://acebarbell.com/shop/  Free Facebook group: https://www.facebook.com/groups/ACEnutrition IG: https://www.instagram.com/kellielargay/ FB: https://www.facebook.com/kellie.largay/

Happy Thanksgiving! In this episode, I'm sitting down to chat about remaining mindful at holiday gatherings so that these events don't sabotage your progress or make you feel instantly off track.    By the end of the episode, you'll have some simple strategies that you can use this holiday season so that you can indulge in some delicious holiday foods without going overboard.   Take some notes and tag me @KellieLargay on IG or Facebook!   TAKE ADVANTAGE OF OUR HOLIDAY SPECIAL 👉🏻 LEANbody Metabolism Makeover Recipe Guide: 30 days of metabolism boosting meals & snacks 👉🏻LEANbody 5K Training Program. Get on the fast track to fitness with our 5K plan! This will help you run or walk your first 5K OR help you run your fastest 5K 💨  Both FREE when you sign up for ANY of our coaching programs by 12/2/24. Apply here: https://acebarbell.com/nutrition-coaching/   Let's be friends on Instagram: https://www.instagram.com/kellielargay/    If you enjoyed this episode, please leave a 5 star rating and review. I appreciate your support!

As a coach who has been working with humans for 10+ years, I've noticed some trends with my clients, and today I'm sharing with you the top traits of our most successful clients at ACE Nutrition.    Whether you're currently working with a coach or on your own health & fitness journey, give this episode a listen and try to determine if you can make improvements in any of these areas so that you can move forward with success!   If you're ready to stop winging it and learn exactly how to eat so that you can feel healthy & confident, fill out my coaching application below! I just completely revamped my Tier I coaching program with updated information, bonus trainings, and 1:1 touches so that you can learn exactly what it takes to lose fat, boost metabolism, and build muscle 💪🏼   LEANbody Coaching Program: https://acebarbell.com/nutrition-coaching/    Related links: Strength Training Templates: https://acebarbell.com/shop/    Free Nutrition Community: https://www.facebook.com/groups/ACEnutrition    Connect with me on IG: https://www.instagram.com/kellielargay/  Connect with me on FB: https://www.facebook.com/kellie.largay/  I hope you enjoy this episode and if you do, please give me a holler over on Instagram or Facebook🙌🏻

In today's episode, I'm sitting down solo to discuss 3 steps you MUST take with any health goal if you expect to see progress.   After listening to this episode, you'll know what it really means to put a plan in place, execute that plan, and monitor progress over time.   Take some notes and tag me @kellielargay over on Insta or Facebook!   If you're ready to stop winging it and get a plan that's going to work for YOU, your next step is to watch my program video that gives you details on what the LEANbody Coaching Method is all about! 💫 Watch here 🡪 https://acebarbell.com/nutrition-coaching/   📧 Also, be sure you're on my newsletter link to get first dibs on our upcoming holiday special! 🡪 http://eepurl.com/gmfMsn  👉🏻  Follow me on IG for daily nutrition tips 🡪 https://www.instagram.com/kellielargay/

In today's episode, I'm chatting with my client Holly who shares how she's been able to lose weight while learning how to eat MORE so that she can fuel her active lifestyle.    If you're over 45 and feeling discouraged on how to navigate weight loss and fueling your body as a postmenopausal woman, you're going to love Holly's story.    She shares how she transformed her relationship with food and the scale after years of eating low calories, crushing cardio, and letting the scale dictate her emotions & habits.   If you're ready to experience a transformation like Holly's, your next step is to watch my program video to learn about my LEANbody Coaching Program, then fill out my consult form for options to work with me here: https://acebarbell.com/nutrition-coaching/   -OR pop into my free Facebook Community, where my team and I share nutrition tips and recipes: https://www.facebook.com/groups/ACEnutrition   -You can also connect with me on Instagram for nutrition tips:  @KellieLargay https://www.instagram.com/kellielargay/    If you enjoyed this episode, please leave a 5 star rating and review. I appreciate your support!