If you want to build muscle, reshape your body, and actually see lasting change, you need one key ingredient…

👉 Progressive overload.

That means a strength program that gradually increases your weights, reps, or intensity over time. On purpose, not just by accident.

Bootcamps are fun and great for community, but they’re often too random to help you truly progress.

✨ If your goal is more strength, muscle definition, and a body that feels as strong as it looks comment PLAN and I’ll share what to look for in a program that actually works (and doesn’t leave you guessing week to week).

You deserve more than sweat! You deserve strategy and results!

#StrengthTraining #FitOver40 #WomensFitness #BootcampBurnout #FitnessTips #EmpoweredByStrength #SustainableFitnessForWomen #ProgressiveOverloadMatters #MidlifeStrengthCoach #FitnessWithoutTheFluff #NoMoreRandomWorkouts #accountabilityoverperfection

I used to print every “free 30-day fitness challenge” I could find!

Even hung them on the fridge like this would finally be the one that stuck.
Guess what? The magnet was more consistent than I was. 😅

It’s not that I didn’t care. I just didn’t have a plan that actually worked for me.

Because here’s the truth:

You don’t need another PDF.
You need a plan that fits your life, your energy, and your real goals.

One that makes showing up feel doable, not dreadful.

💬 If you’re nodding along, comment CONNECT and we’ll schedule a free call.

Let’s build something sustainable, something that finally feels like it fits.

Have you ever downloaded something and never looked at it again? You’re not alone. Drop a 🙋🏻‍♀️ if this is you.

#EmpowerFitnessWellness #RealLifeFitness #SupportOverStrictness #FitnessThatFits #SustainableStrength #MidlifeFitnessCoach #Over40AndStrong #FitnessWithoutTheFluff #CustomFitnessPlan #WomensWellnessJourney #StrongNotStrict #FitnessWithHeart #AccountabilityThatWorks #MacrosMadeSimple #healthynotharsh

SHARE this with your mom!

My mom and I are traveling to Hawaii together I figured it was time to bring up my mom’s favorite swimsuit which I can’t stand:

The Bumblebee.

Should I regret letting my mom do this? 😂 Drop a question below for her to answer in the next episode!

#conversationswithmom #mamaknowsbest #travelingwithmom #mothersday2025

But here’s the truth…

Fitness isn’t about perfection or punishment.

It’s about consistency, support, and doing what actually makes sense for your body in this season of life.

1. I don’t work out 7 days a week. Never have, never will.

2.Walking counts. Seriously. It’s underrated AF.

3.You don’t need to ‘kill’ your workouts to make progress.

4.If you’re over 40, your workouts better match your stress levels, not just your goals.

5. Accountability matters more than motivation. Every time.

These 5 confessions?

They’re what no one tells you but I’m not here to sugarcoat this stuff. I’m here to tell you the truth... and help you feel good doing it.

Which one hit home for you?

Tell me in the comments or send this to your friend who thinks rest days are for the weak (we’ve all got one).

#FitnessInRealLife #Over40Strong #WomensFitnessCoach #MidlifeMovement #SustainableStrength #NotYourAverageTrainer #EmpowerFitnessWellness #AccountabilityOverPerfection #MacrosForWomen #StrongNotStrict #MenopauseFitnessSupport #FitButHuman #PerimenopauseWellness #realtalkrealresults

As your coach, I’m not just here for the perfectly tracked meals or the workouts that go exactly to plan.

I’m here for all of it.
The mess. The mood swings. The skipped workouts.
The small wins. The comebacks. The “holy crap, I actually did it” moments.

Because coaching isn’t just about macros and reps. It’s about helping you build a relationship with your body that isn’t built on shame or extremes.

If you’re tired of doing this alone and you’re looking for someone who will be in your corner no matter what, I’m here for you.

✨ Is motivation something you struggle with too? Drop a 💬 and let’s talk about it.

#CoachWhoCares #NoMoreQuickFixes #SustainableFitness #WomensWellness #RealLifeFitness #AccountabilityCoach #ProgressNotPerfection #EmpoweredWomen #FitnessOver40 #MacrosForWomen #OnlineFitnessCoach #StrongNotStrict #ConsistencyOverPerfection #WomensHealthCoach #EmpowerFitnessJourney

Are you stuck in the “I’ll buy new clothes when I reach my goal” mindset? 🙋‍♀️

Rachel used to think that too, until she realized how much better she felt showing up for her workouts in clothes that actually FIT her body NOW! 💪

She’s down 30 lbs (woohoo!) and still on her journey, but this shopping trip was all about celebrating progress, not just waiting for perfection.

🔎 Where we shopped: @dickssportinggoods

💸 Best budget finds: DSG (a great Lululemon dupe!)

👚 Takeaway? You don’t need to spend $$$ to feel strong & confident in activewear that supports your body.

Your turn! Where do you find cute, affordable workout clothes? Drop your go-to brands below! ⬇️💬

@rachel.wicker

#FitnessJourney #StrongWomen #CelebrateProgress #DSGActivewear #DicksSportingGoodsFinds #AffordableActivewear #WorkoutClothesThatFit #ProgressNotPerfection #FeelGoodFitness #FitnessStyle #RealLifeFitness #LululemonDupe #DSGStyle #WomenWhoLift #ConfidenceInClothes

Time to turn it up! This is the look I go for when it’s dinner, drinks, or I just want to feel like fancy after a long week of leggings and chaos. Still wearable, still me…just with a little more glow and a lot more confidence.

Want the full product list? Comment “DATE” and I’ll send you the links.

#DateNightMakeup #SoftGlam #EveningMakeup #NightOutLook #GlowUp #HotWifeEnergy #DinnerGlam #FeelGoodFace #FromGymToGlam #EffortlessGlow

Here’s what helps me shake this off..

Reminding myself that we all have down days and there’s strength in not letting this sabotage our progress!

If you feel like you have been falling into this often lately, I can help! A dedicated accountability coach can revolutionize your journey. The relationship between coach and client is unlike any other.

We get to be the one person in your life that can be totally honest with you (BRAVERY ALERT!) We’re also likely one of the few, if not the only person, who’s always in your corner. And that’s pretty darned special!

✨ Comment “COMMIT” to learn more about my accountability program or go to my link in bio.

And don’t forget to share this with a friend who need to see we all go through this!

#FitnessMotivation #StrongWomen #WomensWellness #AccountabilityCoach #ProgressNotPerfection #RealLifeFitness #ConsistencyOverPerfection #EmpoweredThroughFitness #MindsetMatters #WellnessWithoutPressure #SanDiegoWellness #SanDiegoFitnessCoach #FitnessSupportSD #SDWomenWhoLift

Life is messy. Work gets stressful. Kids need you. Plans change.

But those moments don’t define your progress: What you do next does.

The women I coach don’t succeed because they’re perfect. They succeed because they keep going even when it’s not perfect. That’s how real, lasting change happens.

So next time life throws you off? Roll with it. Adjust. Move on. Stay in the game. Because the only way you truly fail is if you stop showing up. 💪

📍If you’re done with the all-or-nothing cycle and ready for real consistency, drop “COMMIT” in the comments. Let’s go!🔥

#FitnessMotivation #ConsistencyIsKey #StrongWomen #WomensFitnessJourney #ProgressNotPerfection #RealLifeFitness #SustainableResults #BusyWomensWellness #FitnessInRealLife #EmpoweredThroughFitness #DitchTheAllOrNothing #KeepShowingUp #MindsetOverMotivation #TrainForLife #wellnesswithoutpressure

As a nutrition coach, I don’t put food off-limits.

I don’t stress over every meal. I just focus on protein, balance, and moderation. Because at the end of the day, it’s not about being perfect.

Vacation eating doesn’t have to stress you out. 🍹🍕🌴

This is where the 80/20 mindset comes in:

✅ 80% of the time, I stick to my habits.
🍩 20% of the time, I enjoy myself.

And guess what? That 20% doesn’t ruin progress.

What you eat over a weekend (or even a whole vacation) won’t change much… but punishing or restricting yourself when you get home? That will.

Instead of “starting over,” just get back to your routine, no guilt, no shame, just consistency.

If you know what you should be doing but struggle to stay consistent, that’s where I come in. My accountability coaching is designed to give you the structure, support, and check-ins you need to bridge the gap between knowing and doing.

Whether you prefer tracking macros or a more intuitive approach, we create a plan that works for you.

📩 DM me “COMMIT” if you’re ready for an accountability program that actually fits your life!

#NutritionCoach #MacrosMatter #FlexibleDieting #HealthyHabits #MindfulEating #ProgressNotPerfection #MidlifeNutritionCoach #MacrosForWomenOver40 #80_20Mindset #NoFoodShame #SustainableNutritionSupport #FitnessAfter40Coach #WellnessJourney #AccountabilityForWomen #VacationVibes #RealLifeFitnessSupport #MenopauseWellnessCoach #NutritionWithoutRules #WeightLossTips #FitnessMotivation

That moment when you finish your workout and remember you’ve got Zoom calls all afternoon…yep, been there! This is my quick refresh to go from sweaty to CEO in five minutes flat. Polished, professional, and still light enough to feel like you.

Next up is the glow-up for date night…stay tuned next week!

Need product links? Drop “PROFRESH” below and I’ll send them your way.

#MakeupRefresh #ProfessionalMakeup #WorkFromHomeLook #ZoomReady #PostWorkoutMakeup #BossBabeBeauty #QuickMakeupFix #FitAndPolished #FromGymToCalls #EffortlessProfessional

Follow for Part 5!

My mom and I are really close so who best to give you insight on who I am than her.

Growing up, I used to tell my mom “don’t be prickly” whenever she met new people. 🌵😂

And now? She’s officially ditching me to go to lunch with someone I introduced her to. The audacity! 😆

It’s funny how we evolve over time. But change doesn’t happen overnight—it happens through consistency, small shifts, and a willingness to step outside your comfort zone. 💪

Which is exactly what I tell my clients when it comes to fitness. Strength, confidence, and consistency don’t just magically appear. But with the right mindset (and maybe a little push from someone who believes in you 😉), you start to see shifts you never thought possible.

💬 What’s something you never thought you’d change, but now look back and laugh? Drop it in the comments! 👇

#MomUnfiltered #FullCircleMoment #GrowthTakesTime #FitnessAndMindset #StrongWomen #MindsetMatters #WomensFitness #ConfidenceFromWithin #CoachWithPersonality #FeelGoodFitness #FitnessWithHumor #WomenSupportingWomenSD #LifestyleWithMacros #SendThisToYourMom #MomApproved #PricklyButPowerful #EvolvingLikeAFineWine #FromPricklyToPal #LunchDateBetrayal #glowupwithmom

The best results come with a coach who gets you PLUS a side of sarcasm 🙃

This is what happens when your fitness coach is also your unofficial therapist, accountability partner, and personal hype woman who’s not afraid to call you out, lovingly.

This is what accountability actually looks like…no fluff, just real talk, eye rolls, and sustainable progress. 💪

Because let’s be real: progress doesn’t always come from perfect macros and pristine workouts. Sometimes, it comes from laughing through the chaos, showing up anyway, and having someone who gets it (and gets you).

Share this with a friend who needs a coach that’s equal parts tough love and hilarious honesty, because we don’t do this alone. 👯‍♀️

#RealTalkCoaching #NoBSFitness #WomenOver40Fitness #MacrosWithHumor #AccountabilityThatWorks #StopStartingOver #StrongNotPerfect #SustainableResults #EmpoweredNotExhausted #CoachingWithPersonality #FitnessOver40 #healthyhabitsthatstick

When you’ve got a workout and a Target run, but don’t want to look like you just rolled out of bed, this is your in-between look. A touch more coverage, still super wearable. You’ll feel put together without looking like you’re trying too hard.

Coming next week…Part 3 takes this look from gym to Zoom meetings and lunch with friends!

Want the product links? Comment “GLOWUP” and I’ll DM them to you.

#EverydayMakeup #ErrandReady #MakeupRoutine #MakeupForRealLife #PostGymLook #LowKeyLook #BusyGirlBeauty #SweatAndStyle #TargetRunFace #FunctionalGlam