I’ve been coaching women for more than 30 years, and if there’s one pattern I see every single holiday season, it’s this: Women come out of December feeling guilty, frustrated, and desperate to “undo” the weight they put on. And I always see them fall into the same two traps. It doesn’t matter if […]
What Most Women Do After the Holidays — And Why It Keeps Them Stuck Read More »
Ladies, your body doesn’t flip a switch from burning fat one day to storing fat the next. It doesn’t work like that. Fat gain — just like fat loss — happens in patterns. It builds slowly, over a couple of weeks, often without you noticing. And December creates the perfect storm: less routine, poorer sleep,
51% of your weight gain happens in the next six weeks Read More »
Ladies, Yesterday I listened to a podcast about the echoes of life — and it stopped me cold. Not because it was inspirational, but because it felt like someone had taken the last five years of my life and put them into words. From 2020 to 2024, I went through one of the hardest seasons
THE ECHO & THE HARVEST Read More »
By Coach Paul Walker, Integrity Fitness Let’s get one thing straight — carbs are not the enemy.The real problem is the kind of carbs most people eat and what they expect them to do. When it comes to carbohydrates, it’s not just about energy. It’s about nutritional return — what that food actually gives back to your body.
The Smarter Way to Look at Carbs Read More »
If you’ve ever wondered which protein is best, you’re not alone.We all know protein is essential — it builds muscle, supports recovery, and keeps metabolism high — but the truth is, not all proteins are equal. Each source affects your body a little differently. Some digest faster, some deliver more amino acids, and others are better
10+ Questions About Protein That Need to Be Answered Read More »
Most people think a squat is just a squat. But how you squat determines what you build. You can change your entire lower-body workout just by shifting your stance or how you hold the weight. A few small adjustments can completely change which muscles fire first, which ones stabilize, and which ones grow stronger.
Not All Squats Are Created Equal Read More »
Not all carbs are created equal — and understanding them changes everything. For years, people have been told to “cut the carbs.” But the truth is, your body needs carbohydrates — the right kind, in the right amount, at the right time. Carbs aren’t the problem. Confusion is. Let’s break it down.
Why We Use 33/33/33 Ratios One of the most effective ways to fuel fat loss and build muscle is to balance your macronutrients evenly: Protein (33%) – Repairs and builds lean muscle, protects metabolism, keeps hunger in check. Carbohydrates (33%) – Provide steady energy for your workouts and daily activity. Fats (33%) – Support hormones, joint health, and satiety. This
Why Leftovers Are the Secret Weapon for Fat Loss & Strength Read More »
If you’ve been with me for a while, you know I always say the weather has a bigger impact on our health than we realize. Where we live, the seasons don’t just change the leaves — they change our routines, our sleep, and even our discipline. Think about summer for a second. On paper,
Fall is the Season of the Reset Read More »
Sometimes the idea of overhauling your health for three months, six months, or a whole year feels overwhelming. And that’s why I love the power of a focused, short-term challenge. When you commit for just 5 weeks, something amazing happens: you find your momentum. That’s exactly why we built the 5-Week Kickstart Challenge. It’s designed to
5 Weeks to Kickstart Your Health This Fall Read More »
