Carolyn Purtell Fitness Coach

WHY YOU’RE NOT LEANING OUT (even when you’re eating clean) 👇

Comment “FAT LOSS” and I’ll send you my free guide on getting into a deficit without starving

You’re eating healthy. You’re working out.
But the scale still won’t move. 😤

Here’s what’s probably getting in the way 👇

Sugary drinks 🧋
Lattes, boba, juice, margaritas — liquid calories add up fast and your body doesn’t register them as food.

Sauces + dressings 🫙
A few tablespoons of ranch or creamy dressing can add 200+ calories without you thinking twice.

“Healthy” snacks 🚨
Granola, trail mix, protein bars — easy to overeat and high in calories.

Protein bars should be a BACKUP not your main source of protein. Real food first — eggs, chicken, Greek yogurt. ✅
Eating out too often 🍽️
Even healthy spots use more oil and bigger portions than you think.

Weekend eating 📅
Drinks, late night food, not tracking for 2-3 days — this wipes out a whole week of progress. 😮‍💨

Untracked extras 👀
Bites while cooking. Finishing someone’s plate. Small snacks all day. They count.
Clean these up and fat loss gets way easier. 🔥

Comment “FAT LOSS” below and I’ll send over the free guide on how to lose fat and sustain it!⚡

Follow for real nutrition talk built for the LGBTQ+ community 🏳️‍🌈💪

***an

Anyone else?

Let me be clear about something👇

This isn’t me saying you should only do ONE exercise per muscle.

This is about structure and priorities.

➡️Comment “GAINS” and I’ll send you my free guide on building a training system that works for your body and your life.

Most of us don’t fail in the gym because we’re lazy, we fail because we walk in guessing.

Life is busy. Energy isn’t infinite.
You need lifts that give you the HIGHEST return for your effort. 🔥

That’s why I ranked these: solid → better → king 👑

“King” lifts = your non-negotiables when time is tight.

Here’s the breakdown 👇

Chest 💪
Push-ups → solid | Machine chest press → better | Dumbbell incline press → king 👑

Legs 🦵
Goblet squats → solid | Barbell back squats → better | Pendulum squats → king 👑

Back🔥
Seated cable row → solid | Lat Pull Down → better | Pull Ups → king 👑

Core 🫀
Planks → solid | Hanging knee raises → better | Weighted decline crunches → king 👑

This isn’t about cutting corners. ❌
It’s about training with a SYSTEM instead of willpower.

When you’re short on time? Hit the kings and move on.

Save this so you stop guessing 🔖

Follow for training built for real life, not gym bro culture. 🏳️‍🌈💪

Comment “GAINS” and I’ll send you my free guide on building a training system that works for your body and your life.

🌈 ***an

Want a strong, firm chest⬇️

Here’s 4 simple exercise chest routine you can do at home or at the gym with just dumbbells—no fancy machines, no guesswork.

If chest dysphoria has been on your mind, this matters: lifting builds muscle, not breast tissue. Building your pecs adds structure underneath, helping your chest look firmer and feel more aligned with how you want to show up.

Simple. Effective. And you can start today.

Try this at home or in the gym with a pair of dumbbells and focus on controlled reps + pushing close to failure 💪

Drop CHEST in the comments and I’ll send you my free full upper body routine you can follow step-by-step 👇

***an lgbtq

You don’t need a crazy diet.
You need structure, consistency, and foods that actually support fat loss + muscle.

Save this list and build your meals around it:

PROTEIN (your priority 🍗)
• Chicken breast / thighs
• Ground turkey (lean)
• Eggs + egg whites
• Salmon / shrimp / white fish
• Greek yogurt (nonfat or low-fat)
• Cottage cheese
• Protein powder (whey or plant)

CARBS (fuel your body ⚡️)
• Rice (white or jasmine)
• Potatoes / sweet potatoes
• Oats
• Quinoa
• Whole grain bread / wraps
• Fruit (berries, bananas, apples)

FATS (hormones + satisfaction 🥑)
• Avocado
• Olive oil
• Nuts (almonds, cashews)
• Nut butters (peanut/almond)
• Fatty fish (salmon)

SNACKS (keep it simple 🍿)
• Greek yogurt + fruit
• Protein bars/shakes
• Rice cakes + peanut butter
• String cheese
• Beef jerky
• Popcorn (low butter)

The goal:
Build meals with protein + carbs + fats → stay full, build muscle, lose fat.

Stop overcomplicating it. This is what actually works.

👉 Comment “GUIDE” and I’ll send you a simple fat loss plan to drop 10–15 lbs without cutting everything you love 💪

If I had to pick just 3 exercises that built my shoulders over the years… it’s these. 💪

If your goal is wider, stronger, more defined shoulders — you don’t need 10 different movements. You need to get REALLY good at a few and push them hard.

Aim to hit failure or near failure in the 8–10 rep range.
If you’re cruising past 12 reps with good control… it’s time to level up your weight.

And don’t rush it — give yourself a full 3 minutes of rest between sets so you can actually perform at your best.

Consistency + intensity = growth.

🔥 Comment “SHOULDERS” and I’ll send you my free guide on how to structure your workouts for faster upper body growth

***an