Coach Molly Kieland

Shoutout to Angie! 🎉

My girl and her husband are in Arizona getting their kids settled for college and I have to brag for a second. 🖤

She walked into this exact trip 50 POUNDS LIGHTER than she was this time last year.

Let that sink in. 🎉

And here’s what makes me proudest: travel isn’t throwing her off. Gym time protected. Smart food choices on the road. A little extra planning and we don’t miss a beat. 🤘

Background story 👇

Angie has been dieting for a while. So we made a deliberate move 👉 we pulled her OUT of her deficit and into a month-long practice maintenance phase. On purpose. When her body started signaling it was time to pivot, we pivoted.

That’s the difference between handing someone a smaller number and actually coaching them.

Here’s the why, straight out of the evidence-based playbook (shoutout to Alan Aragon, whose work informs how I coach nutrition 🧠):

⚡️ It blunts metabolic adaptation. Diet long enough and your body adapts — energy expenditure drifts down. Spending a strategic stretch back at maintenance helps push back against that drift, so you’re not white-knuckling an ever-shrinking deficit.

⚡️ It protects muscle 👉your metabolic engine. This is why we anchor everything around protein. Muscle is what keeps your metabolism humming, so we guard it fiercely.

⚡️ It keeps her in the game. The underrated one. A break from the deficit keeps energy up, workouts strong, and her head locked in for the long haul. Adherence is the whole ballgame.

Fat loss was never a straight line of eating less forever. Anyone selling that isn’t coaching; they’re just subtracting.

Strategic maintenance phases are what make this sustainable, and what protect everything you’ve worked so hard to build.

Angie is listening to her body (and her coach 😉) because she’s here for the long game.

THIS is the work. 🖤

A diet break isn’t a failure. It’s a strategy and I wish more coaches understood it well enough to use it.

Grateful to have access to amazing mentors cuz this s%*t works when applied strategically🤘

🤘Coach Mol ⚡️

Meal Prep & Batch Cooking

The weeks that fall apart don’t fall apart at the grocery store. They fall apart at 6pm.

You know what to eat. You’ve known for years. That’s not the problem.

The problem is Tuesday. You’re fried, the day ran long, and you’re standing in front of an open fridge with nothing ready and nothing left in the tank to decide. So you grab whatever’s fast and then you call it a lack of discipline.

It’s not discipline. It’s logistics.
Consistency was never about willpower. The women who stay steady aren’t more motivated than you. They’ve built systems that don’t ask them to be. They took the decision out of the hardest moment of the day and made it days earlier, when they still had the energy to make it.

That’s all batching is. Not a Sunday chained to the stove. Just enough done ahead that your future self isn’t starting from zero every night.

Start with protein. It’s the anchor of the meal and the hardest thing to pull together on the fly. Cook a batch you can lean on all week. My plan today:
➡️grill the chicken
➡️brown the beef
➡️boil the eggs
➡️chop all the veg
➡️batch cook rice & sweet potatoes
➡️ Make 7 jars of overnight oats (meal 1)
➡️ Make my sausage-veggie frittata to cut away at for the week (meal 2) paired with rice or sweet potatoes or toast
➡️ Chicken tortilla wraps for lunch includes chicken, tortilla, arugula, roasted red bell pep, mayo, mustard and seasonings (meal 3)
➡️The batched food above gives me the option to make my favorite poke bowl or taco bowl for dinners (meal 4)
➡️ optional snack is a hummus plate or protein shake

That’s the whole system.

Grains in the fridge, protein ready, produce prepped. Now dinner is assembly, not a project. Lunch is a grab. The snack is already made.

This is what done starting over actually looks like. Not a fresh burst of motivation every Monday, a system you can trust on the days you’ve got nothing left to give.

Motivation is a mood. A system is what holds when the mood is gone. So let’s build one that catches you.

What are you meal prepping for the week?
🤘Coach Mol ⚡️

THIS.
THIS is why I do what I do. 🖤

A client about to turn 65 messaged me this past week and I have read it ten times. 🥹

She looked down at her legs on the bike and thought “damn girl.” 💪 She hikes with no sweat. Lifts furniture with no sweat. Trains for 1.5hours and crushes it. And she cannot WAIT to see what she is capable of at 70.

This is what strength training in midlife actually gives you. Not a smaller body. Not a number on a scale. A finely tuned machine that lets you live fully and powerfully for decades to come. 🔧

She is not shrinking. She is expanding. 🙌

To every woman who thinks it might be too late for her… she just told you it is not. 🖤

Your best is still ahead.
Let’s go build it. ⚡️

🤘Coach Mol

Leg Extension🦵

I avoided this machine for YEARS. Every time immediate knee pain. So I wrote it off completely.

Then a friend showed me this.
👇

Reclining the seatback into more of a decline, instead of the standard upright position, shifted the angle just enough that I can now do leg extensions completely pain free. A movement I’d given up on is back in my program🤘

And here’s the part I love. Jeff Nippard showed a 2024 study on this exact setup (head to his YouTube). Larsen and colleagues, published in the Journal of Sports Sciences, compared a reclined seat position to an upright one and found the reclined, leaned-back angle produced significantly more growth in the re**us femoris👉 the quad muscle that runs down the middle of your thigh and crosses your hip. Why? Leaning back puts that muscle on a bigger stretch, and training a muscle in that lengthened position is one of the best-supported tools we have for growth right now.

So this little hack saved my knees AND made the exercise more effective. Win win.

A note 👉 the knee pain relief is my personal experience. Knee pain has a lot of causes, so if a movement hurts, that’s information. Play with your setup and loop in your coach if it keeps showing up.

The lesson? Before you write off an exercise 👉check your setup. Sometimes it’s one small adjustment away from working. 🖤

Ever avoided an exercise because it hurt? Drop it below. 👇

*Study: Larsen et al. (2024), Journal of Sports Sciences*

🫶🏻 Coach Mol ⚡️

Same day
Moments apart
Colors of the sunset

I know. You came to me to lose fat and I’m about to tell you to eat more.

Stay with me.

Most women who hire me are already underfed. Years of “being good,” skipping breakfast, cutting carbs, eating less when the scale won’t move.

By the time they track honestly, the number they see isn’t their maintenance. It’s their suppressed intake.

If I drop them into a deficit from THAT number? I’m stacking a deficit on top of a deficit their body has already adapted to.
The scale doesn’t move. The waist doesn’t change. Sleep tanks. Training feels harder. And they blame themselves (or me🤦🏻‍♀️)

So before any of my clients enter a fat loss phase, we run a Baseline Phase first…

At Onboarding we:
→ Track honestly for 2 weeks
→ Bump intake ~10% above your average (protein anchored first)
→ Hold here 2+ months — yes, months
→ Build your training in the meantime
→ When all cylinders are firing? Then we discuss fat loss.

The phase ends when the data says so, not when the calendar does.

👉When we run a deficit from an actual maintenance number, your body responds.

👉When we run a deficit from a suppressed number, it defends.

That’s the difference between a fat loss phase that works and one that frustrates you for 12 weeks.

Swipe through for the full method ➡️

This approach probably sounds and looks different from your old program or everything you were patterned to think when it comes to fat loss.
Good.
Let’s write a new story that sticks once and for all. 🤍

🫶🏻Coach Mol