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Recent Posts

Embracing The Journey: Setting Personal Goals
Navigating Real Life: Embracing The Journey
Navigating Hormonal Changes: A Personal Journey Understanding Menopause and HRT
Why Women Should Lift Weights
Break Up with the “Bad” Food Mindset!

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Coaches Gwen and Sheena
Nutrition and Fitness Coaching to help you 🛑 feeling like 💩 and start being your most bada$$ self 💃🏻

❌🙅‍♀️Don’t do it! Don’t try the same thing you t

❌🙅‍♀️Don’t do it!

Don’t try the same thing you tried last year in January if it didn’t work last year!

I was at a dinner over the holidays where someone said to me (as they were drinking wine), “In January, I’m eating to sugar and drinking no alcohol.” Sound familiar? I’ve done it, too. It can work, but it usually doesn’t last long after January is over.

Don’t do something so extreme this January.

Restriction can lead to disinhibition.

Disinhibition means you’re going to create a scenario where it’s harder, not easier.

Your brain and body feel stressed, depleted, and restricted so you become less intentional around food, more reactive, and more vulnerable to eating the sugar or drinking the alcohol you were trying to restrict.

It’s not about self-control, but you blame yourself anyways.

Your brain and body, your physiology and biology, perceive deprivation, so you are fighting against yourself.

When you allow flexibility (maybe cut your drinks by half instead of eliminating completely) you are less likely to binge and you’ll still make progress.

Skipping meals or doing a “cleanse” or “detox” will feel like restriction, too. Instead, eat healthier foods, and eat in a slight calorie deficit. Slashing calories significantly WILL backfire eventually. (Maybe before January is over).

Fuel your body without significantly undereating, and you will create a plan that lasts way beyond January, and you’ll probably be in a better mood, you’ll sleep better, you’ll handle stress better, and improve your health along the way.

What’s your plan for January? 👇🏼🗓️

We’re taking a break the rest of the week, and we’ll be back on January 5th so if you want to make your 2026 health, weight loss, or fitness goals happen in 2026, DM us.

#health #healthcoach #healthyhabits #doitdifferently #2026goals

The only food advice you need for the next 10 days

The only food advice you need for the next 10 days!

Throw away or give away any food you don’t want to eat.

You’re looking at my garbage can. Apologies for the not so pretty picture, but this is reality.

My sister made some beautiful holiday cookies a she gave me an entire tray. Kind? Yes.

I thought if I put them in the freezer I’d save them for Christmas when I host my family.

My strategy didn’t work this time!

I had a busy day yesterday so I didn’t eat lunch. Ugh.

So, I started eating cookies. I’ll only have one I said.

Then, I had another and it wasn’t even good.

I threw away the rest of the cookies because I don’t want to feel like garbage today like I did yesterday.

Let this post be your reminder that you don’t have to eat food just because it was a gift, or it was available. You can throw food away or re-gift it.

If you do want some holiday treats, go for it.

Continuing to eat nutrient dense meals will help you stick to your plan.

Don’t be like me and skip a meal because you might end up eating more cookies than you wanted to!

#gobeyonddieting #nutrition #holidaytreats #selfcare #flexibledietinglifestyle

Beyond the Box Podcast is where strength, nutritio

Beyond the Box Podcast is where strength, nutrition, and real life meet.

Hosted by @masheen4 and @superg_cali , this podcast offers thoughtful, evidence-based conversations about training, fueling, recovery, and performance all within the context of busy, real human lives.

We go beyond trends, extremes, and one-size-fits-all advice to talk about what actually works: building strength over time, navigating midlife changes, balancing ambition with sustainability, and staying consistent when life gets messy.

This is coaching, not shouting. Nuance, not noise.
For women who want to feel strong, capable, and confident without burning out or chasing perfection.

Check us out on Spotify and YouTube!

🎙️ **Episode 3: Goals, Marathons, and Marbles in a

🎙️ **Episode 3: Goals, Marathons, and Marbles in a Jar!** 🎯

Join Gwen and Sheena as they dive into the art of goal-setting without the New Year's pressure. Discover Sheena's unexpected marathon ambition inspired by a friend's singing lessons, and how marbles in a jar can lead to big dreams. Whether you're a runner, a singer, or just someone looking to start small, this episode is packed with laughs, insights, and a sprinkle of holiday cheer. 🎄

Tune in for a dose of motivation and a reminder that every step counts, even if it's just a walk to the fridge! 🏃‍♀️🥳

Perfection is the enemy of progress The way we ge

Perfection is the enemy of progress

The way we get better is to start before we think we’re ready

Start even though you’re making excuses

Do something rather than nothing

This is real life. Embrace it.

Last night I didn’t want to go to the gym. It was dark, it was cold, there was tons of holiday traffic, and I was not in the best mood.

I’m intentionally posting this picture to demonstrate how real life can be messy and you can still make progress.

✨My hair was unruly
✨I was too lazy to take my sweat pants off
✨I was telling myself that it would be ok to shave some reps
✨I have been in sleep training (more about that later) which made me irritable because I’m in the messy middle of trying to improve my sleep
✨ The holidays are bringing up some grief for me

But this also happened:

✨ I got to see other people at the gym which motivated me to keep doing my workout
✨ Is spoke to 6 people, some were brief interactions, and some were longer
✨ I hugged someone because they were traumatized from seeing an injured dog who got hit by a car. She took the dog to an Emergency Vet. A reminder there are good people in the world
✨ I learned that one of the coaches has an 8-month old child (who knew?)
✨ I finished 95% of my workout, not 100% only because I needed more instruction and didn’t want to do the exercise incorrectly

I wasn’t ready to go to the gym, but I went.

I didn’t have the best workout, but I showed up.

This is real life.

Embrace it.

Tell us how you’re going to embrace real life in 2026 👇🏼👇🏼👇🏼

#realbodiesmatter #gobeyonddieting #health #nutrition #healthyhabits

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