Crystal Caffeine and Carbs, Billings, MT (2026)

👉🏼 Type A women 35+ work with me to
⬇️ 15–20+ lbs + get strong + tone
✨ Without obsession, food guilt, & starting over
🤍 300+ lives changed
💪🏼 Fit-ish⁣ 40 Foodie

09/16/2026

One of the biggest misconceptions about coaching is that if you still need one, you must not know wtf you’re doing.⁣
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I couldn’t disagree more.⁣
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Some of the clients I’ve worked with the longest are 𝘪𝘯𝘤𝘳𝘦𝘥𝘪𝘣𝘭𝘺 knowledgeable.⁣
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They know how to build balanced meals & how to strength train.⁣
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They know they need protein, steps, sleep, & 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆.⁣
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Knowledge isn’t the problem anymore.⁣
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𝗟𝗶𝗳𝗲 𝗶𝘀.⁣
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Work gets busy.⁣
Schedules change.⁣
Kids get sick.⁣
Vacations happen.⁣
Motivation comes & goes.⁣
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What they’re really investing in isn’t someone to tell them what to eat.⁣
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They’re investing in having someone help them adjust the plan when life changes, solve problems before they become excuses, & stay accountable to the person they’re trying to become.⁣
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That’s why I have clients who stay with me for years.⁣
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And it’s also why I have former clients come back.⁣
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Not because they “𝘧𝘢𝘪𝘭𝘦𝘥,” or because they forgot everything they learned.⁣
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But because they’re in a different season of life & see the value of having someone in their corner again.⁣
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There’s no prize for making your journey harder than it needs to be.⁣
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So instead of asking yourself,⁣
“𝘊𝘢𝘯 𝘐 𝘥𝘰 𝘵𝘩𝘪𝘴 𝘰𝘯 𝘮𝘺 𝘰𝘸𝘯?”⁣
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Ask yourself,⁣
“𝘞𝘩𝘢𝘵’𝘴 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘨𝘪𝘷𝘦 𝘮𝘦 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘤𝘩𝘢𝘯𝘤𝘦 𝘰𝘧 𝙨𝙪𝙘𝙘𝙚𝙚𝙙𝙞𝙣𝙜?”⁣
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If you’ve been stuck in the cycle of starting over, trying to figure it all out by yourself, or waiting until you have the perfect plan, coaching might be exactly what you need.⁣
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Not because you aren’t capable, but because having the right support can help you get where you want to go with a whole lot less trial & error.⁣
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If that sounds like the season you’re in, send me a DM. I’d love to chat about whether coaching is the right fit for you 🫶🏼

09/14/2026

Tracking your macros doesn’t have to mean trying to make every single day look perfect.⁣
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It can simply give you enough information to make a decision you feel good about.⁣
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Sometimes that decision is: 𝗛𝗘𝗟𝗟 𝗬𝗘𝗦, I’m eating the whole damn thing!⁣
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Other times it’s realizing you enjoyed it, you’re satisfied, & you’d rather use those calories somewhere else.⁣
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Neither choice is “𝘨𝘰𝘰𝘥” or “𝘣𝘢𝘥.”⁣
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But there’s a 𝗕𝗜𝗚 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲 between consciously deciding something is worth it & eating 1000+ calories without realizing it… ⁣
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then wondering why the fat loss isn’t fat-lossing anymore.⁣
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That’s where tracking can give you 𝗠𝗢𝗥𝗘 𝗳𝗿𝗲𝗲𝗱𝗼𝗺 around food, not less.⁣
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You can eat out. You can have dessert. You can bake the sourdough. You can travel & hit up all good food spots. You don’t have to give up any of it to lose weight or maintain your results.⁣
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I know because I do ALL of those things & have maintained a 25+ lb weight loss.⁣
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You don’t need LESS freedom around food.⁣
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You need the awareness & skills to make the foods you love work WITH your goals.⁣
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If you wanna go out to eat without feeling like you have to choose between enjoying the meal & hitting your fat-loss goals…⁣
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Comment or DM me 𝗙𝗢𝗢𝗗𝗜𝗘 & I’ll send you my free training + the exact ChatGPT prompt I use to estimate restaurant meals.

09/14/2026

🤍 one month without you 🤍

09/12/2026

If you’ve been putting off those vacation plans…

this is your sign to drop this SOS in the group chat & get to planning.

Send this to your vacay squad 🤍

09/11/2026

I promise I’m not saying any of this to judge you in any way, shape, or form.⁣
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⁣
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And rather than calling you out, I’m here to call you up 🫶🏼⁣
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You, my friend, deserve to have high standards & hold yourself to them.⁣
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But these lies you’re telling yourself over & over again are keeping you stuck.⁣
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If you’ve ever caught yourself saying:⁣
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“I don’t have time.”⁣
“Tracking doesn’t work for me.”⁣
“I’m barely eating.”⁣
“I eat healthy & STILL can’t lose weight.”⁣
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…sometimes we need to get a little more curious about whether the story we’re telling ourselves matches what’s really happening.⁣
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Because I’ve coached people for 14+ years, & one thing I’ve seen time & time again is that there’s often a pretty big gap between what we 𝗧𝗛𝗜𝗡𝗞 we’re doing & what we’re 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 doing.⁣
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You think you 𝗯𝗮𝗿𝗲𝗹𝘆 𝗲𝗮𝘁…⁣
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until you track 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 for a week (𝘥𝘢𝘪𝘭𝘺 𝘉𝘓𝘛’𝘴 & 𝘸𝘦𝘦𝘬𝘦𝘯𝘥𝘴 𝘪𝘯𝘤𝘭𝘶𝘥𝘦𝘥).⁣
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You think you 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝘁𝗶𝗺𝗲 to work out…⁣
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until you look at your 𝘀𝗰𝗿𝗲𝗲𝗻 𝘁𝗶𝗺𝗲.⁣
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You think you were in a 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝗱𝗲𝗳𝗶𝗰𝗶𝘁…⁣
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until you zoom out from Monday–Friday & look at 𝗮𝗹𝗹 𝟳 𝗱𝗮𝘆𝘀 of the week.⁣
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You think tracking “𝘥𝘪𝘥𝘯’𝘵 𝘸𝘰𝘳𝘬”…⁣
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when you never actually gave yourself enough 𝘁𝗶𝗺𝗲 or 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 to find out.⁣
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And none of that means you suck at this.⁣
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It means 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 comes 𝘣𝘦𝘧𝘰𝘳𝘦 𝗰𝗵𝗮𝗻𝗴𝗲.⁣
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At some point, you’ve gotta stop defending the 𝘀𝘁𝗼𝗿𝗶𝗲𝘀 you’ve been telling yourself, & start getting curious about the 𝗱𝗮𝘁𝗮.⁣
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(𝘛𝘩𝘦 𝘯𝘶𝘮𝘣𝘦𝘳𝘴 𝘥𝘰𝘯’𝘵 𝘭𝘪𝘦.)⁣
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Because once you actually know what you’re doing, you can figure out what needs to change.⁣
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If you want help with figuring out 𝘸𝘩𝘢𝘵 needs changing & 𝘩𝘰𝘸 to change it, slide into my DMs. ⁣
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I’m happy to see if I can point you in the right direction.⁣
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And if fat loss is your goal & you’re clueless about how much you should be eating to make it happen, comment or DM me 𝗠𝗔𝗖𝗥𝗢𝗦 & I’ll send you your numbers for your calorie deficit.

09/10/2026

Tracking macros is one of my fave tools for fat loss.⁣
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It’s the strategy I personally use AND what I use with all of my 1:1 clients.⁣
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Tracking gives you DATA, & that data can help you see exactly how foods like cookies, dessert every night, meals out, drinks, or whatever else you love can fit into your day (or not), while you’re still working toward your goals.⁣
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It’s a huge part of how I’ve created so much food freedom for myself instead of constantly wondering whether I’m eating “good” or “bad.”⁣
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Buttttttt it’s a whole helluva lot harder when nobody ever taught you WTF a macro actually IS 🙃⁣
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So welcome to 𝗧𝗥𝗔𝗖𝗞 𝗟𝗜𝗞𝗘 𝗔 𝗣𝗥𝗢, my new series where I’m breaking down macro tracking & without assuming you already know all the random $hit I’ve learned from doing this for 14+ years.⁣
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Because there’s a BIG difference between simply logging your food & actually knowing how to use the information you’re collecting.⁣
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We’re startin’ with the basics:⁣
𝘄𝗵𝗮𝘁 𝗺𝗮𝗰𝗿𝗼𝘀 𝗮𝗿𝗲 & how they make up the calories in the foods you eat.⁣
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𝗡𝗲𝘅𝘁 𝘂𝗽:⁣
how to tell whether something is a “high-protein,” “high-carb” or “high-fat” food when the answer isn’t quite as obvious as shrimp, rice & avocado oil.⁣
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And from there, we’re gettin’ into all my tips, tricks & hacks for tracking more accurately AND making it take way less time.⁣
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If there’s something about macros or MyFitnessPal that has always confused TF out of you, tell me below👇🏼 or send me a DM.⁣
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I’m building this series for 𝗬𝗢𝗨 🫶🏼

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Billings, MT
59101-59117

Website

https://clients.ccnutritioncoaching.com/home_ccnc, https://spotify.link/AgXyJ0uGwXb, https://podcasts.apple.com/us/podca

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