BUILT NOT STARVED™ COACHING
Stop starving.
Start building.
Body recomposition coaching for women 35+ who have dieted, done the cardio, and still feel soft.
Strength training and personalized nutrition, together, so you can build muscle, lose fat, and finally keep it off.
SOUND FAMILIAR?
You’ve done everything you were told. It didn’t last.
— You’ve cut calories again and again, and the weight always finds its way back.
— You’ve pushed through HIIT and endless cardio, and you still feel soft.
— The scale moves, but your body doesn’t look stronger.
— You’re nervous about carbs and second-guess every meal.
— You feel tired, hungry, and confused about what your body actually needs.
If that’s you, it’s not a willpower problem. You’ve been un-structured and under-fueled.
THE BUILT NOT STARVED METHOD
Four changes that reshape your body
01
Lift to build
Muscle is what gives your body shape and strength. Your training is designed to build it, not just burn calories.
02
Eat to fuel
Personalized macros, carbs included. You can’t build a strong body on 1,200 calories, and you don’t have to.
03
Reverse the restrictions
If you’ve been dieting for years, we gradually bring your food back up to support your metabolism and your training.
04
Consistency over intensity
No punishing workouts. Steady, strategic strength training you can actually keep up through real life.
HEAVIEST
DIETING
BUILT
WHY I CREATED THIS
I was the woman eating 1,200 calories
After each of my kids, I lost 60 pounds eating 1,200 calories a day and doing HIIT and intense cardio. The weight came off, but my body was still soft and weak. And every time, I couldn’t keep the weight off.
So I started studying how bodies actually change. I learned that years of under-eating had slowed my metabolism, because my body adapted to less food by burning less. I learned that muscle, not cardio, is what shapes your body and keeps your metabolism working for you. And I learned that losing weight and changing your body composition are two very different things.
Then I flipped my approach. I lifted with progressive overload, adding weight or reps over time. I ate enough protein to build muscle, brought carbs back to fuel my training, and slowly reversed out of the deficit. I lost fat and built muscle at the same time. That’s body recomposition.
Built Not Starved is everything I wish I’d known, so you don’t have to spend years in the same cycle.
ISSA Certified Personal Trainer · ISSA Nutrition Coach · iPEC Wellbeing Coach
WHAT’S INCLUDED
Inside Built Not Starved
✓ A strength training program that grows with you. 12 weeks of structured workouts that progress as you get stronger, built to add lean muscle and real shape. Train at the gym or at home. For home, you'll need a range of dumbbells and resistance bands.
✓ Workouts that fit your life. 4–5 sessions a week, about 45–60 minutes each, plus a daily step goal. No HIIT required.
✓ Nutrition built for your body. Personalized macros and a plan that meets you where you are, including reverse dieting if you've been under-eating for years. New to tracking? I'll walk you through it.
✓ Food that fits real life. Sample days of eating, simple meal ideas, and guidance for eating out, weekends, and busy weeks.
✓ Support from me. Check-ins and adjustments as you progress, with weekly texts or monthly Zoom calls added based on what you need.
WHO IT’S FOR
THIS IS FOR YOU IF…
✓ You’re 35+ and you want to look and feel strong, not just smaller
✓ You’re done with diets that don’t last
✓ You’re ready to change how you eat, and track your portions and your progress
✓ Simple meals and tracking that fit real life
✓ You want to understand how food and training work together
✓ You’re looking for steady, lasting change, not a quick fix
COMMON QUESTIONS
Questions, answered
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You’ll get personalized macros and simple tracking strategies. If you’ve never tracked before, I’ll help you get started and keep it as simple as possible.
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Yes. Your program is built around the equipment you have, whether that's a full gym or a home setup. To build muscle at home, you'll need weights heavy enough to challenge you, ideally a range of dumbbells or an adjustable set, plus a bench and a few resistance bands. The key is progressive overload: as you get stronger, you'll gradually lift heavier or do more reps, so your muscles keep having a reason to grow. If your equipment starts to feel too light, I'll adjust your workouts so you keep making progress.
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Absolutely. Your program is personalized to where you are now, and it progresses as you get stronger.
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Yes. Every plan is built around your goals, schedule, and starting point, and the support you get is tailored to what you need.
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Strength training comes first. Low impact cardio, such as walking, can support your goals, but you won’t ever need to do a HIIT class again.
READY?
BE BUILT NOT STARVED
Fill out a short application. I’ll review it to make sure we’re a good fit, then reach out with next steps.