Transform

Meet the Transform coaches 🤩 Behind this program is a team with decades of combined experience across strength training, physiology, biomechanics, engineering, nutrition, health sciences, functional medicine, and behavior change. Our coaches hold degrees and certifications including: NASM-CPT Precision Nutrition Functional Medicine Health Coaching Kinesiology, Physiology, Biomedical Science, Physics, Engineering, Health Sciences, and Behavioral Science But what matters just as much as credentials is lived experience. Every coach on this team has walked through their own seasons of dieting, overtraining, burnout, plateaus, injury, hormone shifts, or feeling disconnected from their body… and found a sustainable way forward. That’s why Transform isn’t about extremes. It’s about building strength, fueling well, restoring trust in your body, and creating results that actually last. We’re deeply passionate about helping people feel capable, confident, and at home in their bodies again, no matter where they’re starting from. If you want to work with us to take back your life, our next group starts in April. Sign up on the waiting list - link in bio. We’d love to have you! 😊

A lot of people struggling with fat loss are not lacking discipline. They’re just stuck in extremes that were never sustainable in the first place! We’ve seen so many individuals: – trying to “hit macros” mostly through protein powders instead of whole foods – relying on supplements or fat burners hoping for faster results – doing excessive cardio – pushing extremely high step counts – constantly trying to eat less and less …while feeling progressively worse physically and mentally. Sometimes the answer is not trying harder. And sometimes (honestly, all of the time 😅) it’s not about how many supplements, powders, fat burners, or concoctions you’ve got either. Often, it’s about building a smarter strategy instead: → prioritizing muscle retention → focusing on whole foods → creating sustainable movement → learning how to fuel properly → stepping away from the all-or-nothing mindset Because more is not always better. Better is better 💪 That’s what Transform is here for :) #teamtransform #fatlossjourney #bodyrecomposition #strengthtraining #sustainablefatloss

Thursday is as good of a day as any to share some Team Transform Testimonials! ✨ These are just a few of the past week’s wins, and they’re such a good reminder that progress is rarely just about the number on the scale. A few pounds down, but clothes fitting completely differently. Body fat dropping while strength and confidence go up. Hair growing back thicker. Painful ovulation improving. A1C numbers improving. Feeling comfortable in your clothes again. Learning to stop treating your body like the enemy. Building muscle, consistency, trust, energy, and momentum. One member shared that even though the scale had only changed by 4 pounds, people were noticing her clothes fit differently, and she carried herself differently. Another lost 13 pounds of body fat and shocked the person measuring her progress. Another shared that the most important transformation wasn’t even physical, it was learning to care for her body instead of constantly fighting against it. That’s the kind of progress we celebrate inside Transform 💯 Not perfection. Not extremes. Not “starting over Monday.” Just women and men continuing to show up, adjust, learn, lift, fuel themselves better, and keep moving forward one week at a time. So proud of everyone in Tranform and the consistency they’re building over time. There is truly so much more happening beneath the surface than a scale can ever fully measure! Please feel free to share a win in the comments, we’d love to celebrate with you (no matter how big or small!) #TeamTransform #BodyRecomposition #StrengthTraining #MetabolicHealth #SustainableFatLoss

We get a lot of questions like: “Is this histamine intolerance?” “Do I have SIBO?” “Why are my hormones off?” And it makes sense - when something feels off, you want to understand it and fix it directly. But over time, we’ve realized that answering those questions isn’t actually the most helpful thing we can do. Because what we’ve seen, again and again, is that focusing there isn’t what creates the biggest shift. Which is also why we’ve stopped answering these types of questions in our weekly story Q&As. Not because they aren’t valid, but because it’s not what we focus on inside Transform, for good reason. We focus on helping people get the foundations in place and stay consistent with them. And when that happens, a lot of the things people were originally focused on start to shift alongside it. The rising tide lifts all boats 💯 #teamtransform #fatlossjourney #womenshealth #strengthtrainingforwomen #consistencyoverperfection

A beautiful day for a Transform testimonial 😃 If we’re being honest, most people don’t come into Transform thinking about their sleep. They come in wanting fat loss, to feel better in their body, & to see physical change. And that’s valid, we want that for you too. But what’s always so interesting to us is what happens along the way! As Coach Kathleen always says, “the rising tide lifts all boats.” When you slowly bring the body out of a low energy state and actually start supporting it with enough food… When your training actually has something to build on… Yes, your physique responds! But so does everything else! Time and time again, we see: - sleep start improving - energy becomes more stable - mood feels lighter - you start feeling more like yourself again Not because you chased each of those things individually, but because you addressed the foundation! That’s the part that never gets old for us. Because while fat loss might be what brings someone in, it’s rarely the only thing they walk away with :) PSA: Transform runs seasonally (winter, spring, summer, fall). Our Summer ‘26 cohort starts in July. If that timing feels right for you, you can join the waitlist in our bio. We’d love to have you join us! #teamtransform #metabolichealth #reversedieting #fatlossjourney #womenshealth

Podcast clip from the Rooted in Resilience podcast ⤵️ This is something Kathleen said that I think simplifies nutrition in a way most people actually need right now. It’s easy to feel like you need to focus on everything all at once: micros, ingredients, cutting things out, optimizing every detail But what we see over and over again is that people are skipping the actual foundation (especially before jumping into another diet) → are you eating enough? Before worrying about anything else, that piece matters most. Then from there, we look at: • macros —> how your protein, carbs, and fats are set up to support your body • micros —> small adjustments to make sure you’re actually getting what you need nutritionally and when you do it in that order, things tend to click in a very different way What’s interesting is a lot of programs go straight to “eat this for this nutrient” or overly specific rules… But if overall intake isn’t there, or macros aren’t supporting you, it tends to fall short. This is why inside Transform we keep coming back to this approach, not because it’s flashy, but because it works. Week by week, month by month, just building things in the right order and that’s usually when people start noticing the shifts they’ve been chasing. #teamtransform #metabolismsupport #eatmorefeelbetter #nutritionbasics #reversediet

It’s a beautiful day for a Transform testimonial 🤍 We genuinely love sharing these! Not just because of the results, but because we get to see this happening in real time inside the group. Watching women show up, stay consistent, and start to feel things click… it’s honestly so inspiring on our end too. So we always want to pass that along. And this one is such a good example. How does this even make sense? Wearing clothes you couldn’t fit into… even when you weighed 15 pounds less before? This is the beauty of body recomposition 🤩 It’s not just about the number on the scale, it’s about what your body is actually made up of. With more muscle, less body fat, & better structure, everything sits differently. In fact, we’ve seen this time and time again. Most people don’t actually have as much fat to lose as they think they do. Often, we’re under-muscled, so we don’t have the shape that we desire. Putting on lean muscle tissue is what gives you that shape. This testimonial is proof that it’s not all just about getting smaller! This is also why building muscle is such a huge foundation for us inside Transform. Not just for how you look, but for how your body functions, your metabolism, your strength, your confidence. All of it. Because the goal isn’t just to weigh less. It’s to feel better in your body, and actually maintain it. And this is what that can look like 🥳 #TeamTransform #FatLoss #BodyRecomposition #BuildMuscle #SustainableResults

A little satire to kick off the week……. 🤪 We just really want people to know that life isn’t the problem, a plan that only works when life is perfect is! The truth is these are the 6 most common reasons we see for why things ‘aren’t working’ —> progress stalls, or people start to backslide… But realistically, all of these things will always exist in some form or another —> that’s just life!! So the shift isn’t removing them, it’s learning how to build something that works with them. That’s why inside Transform we focus so heavily on the foundations, so you can keep moving forward even when life gets busy, messy, or hard 💪

Most people think fat loss starts with eating less… but the truth is, it often starts with eating more. When your maintenance calories are higher, you create more room to work with. If you’re maintaining at 1800 and drop to 1500 → small deficit, slower progress Compare that to if you’re maintaining at 2400 and drop to 1600 → bigger deficit, more runway, different outcome Same effort, very different result! But this isn’t just about fat loss. Bringing your intake up (slowly, controlled) means more energy, better training, more nutrients, and a body that actually feels supported instead of stressed. This is why inside Transform, we don’t rush the cut. We build first, so when it’s time, your body is in a position to respond! Our Spring group just got started (we’re so excited 🥹) Next round kicks off in July. In the meantime, you can start building that training foundation with us inside Train2Change 💪 link in bio! #TeamTransform #MetabolicHealth #ReverseDieting #FatLossStrategy #WomensHealth

Fasted workouts are one of those things that sound like they should work, but for most people, they end up doing the opposite. We see it all the time → low energy in workouts, stalled progress, and feeling like you’re doing everything “right” but not getting the return. A big part of what we focus on inside Transform is actually fueling your body enough to train well, recover well, and build something over time. Because that’s where real change happens! Swipe through for 5 ways fasted training can actually backfire —> Our spring Transform group just kicked off (we’re so excited about this one!), and this is exactly the kind of shift we’re working through with them right now. Not just fueling before a workout, but fueling for life. If you missed this round, our next group starts in July. And in the meantime, if you’re ready to stop spinning your wheels and start training with more structure, you can get started inside Train2Change now. What’s been your experience with fed vs. fasted training? ⤵️ #teamtransform #womensfitness #strengthtraining #metabolichealth #fatloss

For many people, food feels like the main event. Thinking about it. Planning it. Craving it. Trying to stay “on track.” Starting over… again. What if we switch the script? What if you’re finally eating enough… and the food noise just isn’t that loud anymore. The constant cravings quiet down. You’re not grazing all day. You can be in social situations without it turning into a whole thing. Food stops being the center of your attention. There’s just more “space” in your brain. That’s what it feels like when your body is actually supported. Take it from a recent Transform testimony: “yes! Especially if you keep going through the program, I can tell you that food is no longer the center of my attention. I no longer have a daily string of cravings because I eat enough. Food is not the center of my attention. I can be in social situations without needing to graze or even accompany people out to eat without eating. It’s a remarkable feeling when your body starts feeling balanced and can let your mind rest a bit. Of course every now and then, I want a little treat and I have it!” 🥳🤩 And this is exactly why we do things differently inside Transform. We’re not asking you to fight harder, we’re not testing your willpower, & we’re not setting you up to white-knuckle your way through another plan. We’re working with your body, fueling it properly, and building it up so it can regulate hunger, cravings, and energy the way it’s designed to. Because when your body feels safe and fed, everything else gets easier. That’s the shift many experience inside Transform. PS. If you missed enrollment for the spring cohort, our next group (summer) will be kicking off around July. Stay tuned for more details on our summer cohort, we’d love to have you join us! #teamtransform #foodfreedom #metabolichealth #womensfatloss #bodyrecomposition

If you think you should eat less just because you didn’t work out that day… this is worth a listen! In this Q&A, Kathleen explains why we don’t recommend cycling calories between workout days and rest days for most people. It might sound logical to eat more when you train and less when you don’t, but that high/low pattern often just reinforces underfueling and inconsistency. Instead, we focus on building your intake up to a level where your body is already supported across the board. So even on your hardest lifting days, your calories are already enough to meet the demand, and on rest days, you’re still giving your body what it needs to recover, regulate, and stay consistent. There are specific cases where higher carb days can be useful, but for the average person, that’s not where we start. We start with consistency. Our spring group just kicked off and we’re so excited for this round. Next cohort will likely open around July, we’ll keep you posted! In the meantime, you can still join us inside Train2Change to get your lifting and cardio dialed in now. That foundation matters more than people think, especially during maintenance. Link in bio! #teamtransform #metabolichealth #reversediet #womensfitness #strengthtraining