About Us
- FAQs
Services
- Virtual Nutrition Coaching
- Virtual Fitness Coaching
Blog

Book your free consult

Book Now
Services
- Virtual Nutrition Coaching
- Virtual Fitness Coaching
About Us
- FAQs
Blog

No Results Found

The page you requested could not be found. Try refining your search, or use the navigation above to locate the post.

Recent Posts

Eating More in Perimenopause: Katie’s Story
Dr. Jaime Seeman on Perimenopause, Muscle & HRT
Interview with Athena Perez: Is There a Cure For Emotional Eating?
“Just Eat”- Client Interview With Jamie Myrold
Why Your Clothes and Your Health Have More in Common Than You Think: Interview With Alena LeBlanc

Follow Us on Social

beyondtheboxnutrition

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

She was doing everything right. Strength training

She was doing everything right. Strength training, hours of cardio, eating clean and her body still wasn't cooperating. ⁣
⁣
Sound familiar? 🙋‍♀️⁣
⁣
Our latest episode features Katie, a lifelong athlete in her 50s who rewrote her whole approach in perimenopause. ⁣
⁣
Three things that changed everything:⁣
⁣
🍽️ She started eating MORE, not less. The "slash your calories, push harder" advice was backfiring. Fueling her body, especially with enough protein, is what finally moved the needle.⁣
⁣
⚖️ She broke up with the scale. Clothes, photos, energy, strength in the gym → those became her real measures of progress. (She pulled on a pair of pants that felt amazing and only then found out the size.)⁣
⁣
💪 She trains for life, not punishment. No more chasing heart-rate zones out of fear. Just strength, movement she enjoys, and rest when her body asks for it.⁣
⁣
⁣
Her advice to women in midlife? "Trust your intuition — you probably know more than you think you know."⁣
⁣
If you've tried everything and you're tired of being told to do even more, this one's for you. ⁣
⁣
⁣
#perimenopause #midlifewomen #strengthtrainingforwomen #intuitiveeating #reversedieting

The choice is always yours!!!

The choice is always yours!!!

One of our clients is feeling lean and strong and

One of our clients is feeling lean and strong and her DEXA scan proves it!

In her email to me yesterday, she was confused and didn’t know what to make of all of the numbers. To be fair, there are quite a few data points to understand.

We are so incredible conditioned to think that weight loss is the best measure of success that it’s we sometimes don’t even know what else could be an indicator of progress.

Let me do my best to make this simple:

✅ She reduced her body fat by by 4.9 pounds. She’s still in a healthy range at 26.5% body fat and was before she started working with me.
✅ She reduced her body fat percentage from 30.4 to 26.5 meaning she is lowering her risk of chronic disease by reducing her body fat.
✅ She improved her bone density which will help her reduce her risk of osteopenia and osteoporosis, meaning she’ll be less likely to fall as she gets older, and that will likely improve her healthspan and lifespan.
✅ She increased her lean mass by 7.3 pounds which will improve her metabolic health, rescue her risk of developing diabetes, she decreased her chances of becoming frail and weak as she ages, her body composition is better, and had likely improved her cardiovascular and brain health, to name a few!!!!

Here’s the part that’s not simple because we’re so brainwashed that less weight equals happiness and health.

🤯 She GAINED 1.6 pounds. She GAINED WEIGHT!

She improved her health
She loves her Oragethwory workouts, and

She feels LEAN and STRONG.

We need to start normalizing that sometimes weight gain is success.

Would you be ok with gaining weight if it made you happier, healthier, and stronger?

#healthcoach #gobeyonddieting #bodyrecomposition #health #strongandlean

Tempo for the win! Push ups, squats, lunges, rows.

Tempo for the win! Push ups, squats, lunges, rows... Adding a slow tempo makes each of these exercises more challenging. You can vary up your routine simply by changing how fast or slow you perform an exercise!

Jumping on the #horrormovie trend 🧟‍♀️ Call them

Jumping on the #horrormovie trend 🧟‍♀️

Call them pet peeves or things that annoy me about the health and wellness industry.

1️⃣ “Cheat Meals” and “Cheat Days”. You can’t cheat with food. You CHOSE to eat something. Cheating implies you did something bad. If eating ice cream is “bad” I don’t want to be “good.” Flexibility with your food choices actually improves long-term success with weight loss and health.

2️⃣Your body weight is the first things most people use as a metric for success. There are other ways to succeed that are also important. Your digestion, sleep, recovery, stress levels, mood, libido, energy, reduced bloating and inflammation, feeling more confident, improved lab markers, and so much MORE.

3️⃣ Weighted vests are not going to be the most effective way to increase lean muscle mass. Lift some dumbbells, kettlebells, or barbells and see Coach Sheena’s post from earlier this week.

4️⃣ Don’t track your food and making progress with weight loss or your health becomes unnecessarily harder. Tracking creates awareness. Awareness is what provides the direction of what needs to change. Otherwise, you’re guessing or in denial. Track your food to reach your goal sooner. Own it!

5️⃣ Skinny does not mean you are healthy. With the recent explosion of some celebrities getting super thin and social media glamorizes thin, our thinking becomes distorted. Being too thin is not healthy. Muscle is the organ of longevity and health. Create some and see how much better life is with muscles.

What’s one of your horror movie titles related to the health and wellness industry?

#gobeyonddieting #horrormovietrend #health #strengthtraining

Follow on Instagram

Sitemap | Terms of Use | Privacy Policy
© 2025 Beyond the Box Nutrition. All Rights Reserved.
Site by HoneyBeBold | Photography by Anne Susan