The Custom Coaches

Tammy’s story is exactly why we do what we do. ❤️

For the past 2½ years, Tammy has trusted The Custom Coaches through one of the most transformative seasons of her life.

When she came to us, she was coming out of years of struggling with her relationship with food. She was exercising consistently, working with a dietitian, and trying desperately to figure out how to feel better in her body.

But she was still stuck in the mindset that 1,200 calories was enough, she could not physically or mentally eat another bite.

Today?

She’s eating 2,000+ calories a day.
She’s fueling her body with carbohydrates.
She’s stronger than she’s ever been.
And most importantly, she no longer fears food.

That transformation didn’t happen because we handed her a meal plan.

It happened because we looked at the whole picture…her nutrition, training, sleep, stress, hormones, lifestyle, and real-life circumstances, and used data to guide the process.

We worked with her to begin understanding her body instead of fearing it.

And perhaps our favorite part of her testimonial:

“They didn’t just help me change what I eat, they helped me change the way I think about food and take care of myself.”

THAT is the goal.

Not restriction.
Not obsession.
Not perfection.

✅Education.
✅Empowerment.
✅Strength.
💕And a sustainable relationship with your body and food.

Tammy, watching you become stronger, not just physically, but mentally, has been one of the greatest privileges. We are SO proud of you. 🖤

Swipe & save for reference 💪

Creatine is actually very straightforward , it’s the marketing around it that tends to overcomplicate things.

A question we hear a lot is: “Do different creatine brands really make a difference?”

In most cases, the answer is: not really.

If you’re taking creatine monohydrate, you’re already using the most studied and effective form we have. Research over decades shows it can help you:
✔️ Improve strength
✔️ Increase lean muscle mass
✔️ Boost power output
✔️ Enhance recovery
✔️ May also support cognitive function

What you should focus on:
• Use creatine monohydrate
• Take 3–5g per day
• Pick a trusted brand with third-party testing when available
• Stay consistent , daily intake matters far more than timing

Skip the hype around “upgraded” or “next-gen” versions. In this case, simple is best.

Strength training isn’t just about building muscle…it’s one of the most effective tools we have for managing menopause symptoms.

In one study, women who strength trained experienced a 43.6% reduction in moderate to severe hot flashes.

But that wasn’t the only benefit:
✨ Increased lumbar spine bone density
💪 More lean muscle mass
🩺 Improved estradiol and growth hormone levels
❤️ Lower blood pressure
🍎 Better insulin sensitivity

This is why we encourage women to stop chasing endless cardio and start prioritizing strength.

You’re not just training for how you look today, you’re investing in stronger bones, a healthier metabolism, better hormone health, and a higher quality of life for decades to come.

Lift the weights. Your future self will thank you.

Daily weight can fluctuate 2–6 pounds from changes in hydration, glycogen, sodium, hormones, digestion, and inflammation….not body fat.

In fact, to gain just 1 pound of body fat, you’d need to eat roughly 3,500 calories above maintenance.

That “overnight gain” after pizza, vacation, a tough workout, or a high-sodium meal? It’s almost always water, not fat.

The clients who succeed aren’t the ones with the smoothest progress, they’re the ones who don’t let normal fluctuations convince them to quit.

At Custom Coaches, we focus on trends, not temporary spikes. We track your data, adjust your plan based on evidence, and keep you moving forward even when the scale is noisy.

Because consistency beats perfection.

👏Every. Single. Time.👏

Autoimmune disease is not rare. And it is not random.

‼️Nearly 4 out of 5 people living with autoimmune disease are women.

Today, approximately 1 in 8 women is affected by an autoimmune condition, and many women first experience symptoms or receive a diagnosis during the same decades when hormones are rapidly shifting.

Perimenopause is a time of major immune and hormonal change.

📉As estrogen fluctuates and declines, progesterone drops, and testosterone gradually decreases, the balance of the immune system can shift toward a more inflammatory state.

This doesn’t mean menopause causes autoimmune disease, but it may be a time when underlying immune dysfunction becomes more noticeable or symptoms worsen.

For too long, women have been told:
“It’s just aging.”
“It’s stress.”
“It’s normal.”

But your symptoms deserve attention.

Understanding the connection between hormones, immunity, and health is a powerful step toward advocating for yourself.

🇺🇸🎆Happy 4th of July!!!!🎆🇺🇸

Looking for a light, healthy recipe to make this 4th of July?

Look no further 👇

Summer corn Salad:

4 ears fresh corn, shucked (4 cups
corn kernels)
• 11/2 cup cherry tomatoes, halved or quartered
• 1 English cucumber, small diced
• 1/2 cup pitted black olives, halved
• 1/2 cup feta cheese, crumbled
• 3 tbsp chopped chives
• 1/2 bunch of parsley, chopped

Salad Dressing:
• 1/4 cup olive oil
2 Tbsp apple cider vinegar
1 lemon, juice, and zest
1 garlic clove, minced
Kosher salt and ground black pepper

Boil the corn for 2-3 minutes, until tender with a crisp to the bite.

Drain and allow it to cool until easy to handle. Cut the kernels and place them in a large bowl.

Add in the tomatoes, cucumbers, olives, feta, chives, and parsley.

In a small jar, add all the dressing ingredients and shake to emulsify.

Drizzle dressing over the salad and toss to combine.

Fitness can change your life. Nutrition can save it.

💪Exercise builds strength, improves your mood, and helps you perform at your best.

🍽️But what you eat every single day has one of the biggest impacts on your long-term health, energy, recovery, and quality of life.

Don’t think of nutrition as a diet. Think of it as one of the most powerful investments you can make in your future.

Train hard. Eat well. Do both consistently.