Kayla Diamond

03/10/2023

Helping former athletes lose fat, gain muscle, and perform better. This is achieved through training & nutrition strategy, accountability, and mindset coaching.

07/13/2021

30 lessons I've learned in the last 20 years (in chronological order)🎉

1️⃣The idea of getting married when you're 21 isn't a good enough reason to actually hold onto that toxic relationship. Let it go earlier.
2️⃣You don't have to eat ONLY chicken, rice, and broccoli 4 times a day to lose body fat.
3️⃣If you spend enough time with your bestfriend...they end up becoming your soul mate. And everyone will see it first before you two.
4️⃣You'll lose friends that don't align with your life path. It hurts worse than a break up, but it’s better when you let it go.
5️⃣Check your cover letters 20 times when applying to internships for spelling errors and wrong job names. It will cost you opportunities.
6️⃣Study harder. It will cost you hundreds of dollars to retake that test.
7️⃣Open up your mind to being challenged more often- let go of your ego.
8️⃣When someone tells you that you shouldn't be coaching football players as a female strength coach- leave. That's not the environment for you.
9️⃣In powerlifting, the community is everything. You don't skip training because you "don't feel like it". Work harder, don't let your team down.
🔟The word "no" is the most powerful, and freeing word.
1️⃣1️⃣Gaining 30 lbs will happen much quicker than losing 30lbs.
1️⃣2️⃣Don't stress over wedding planning. It's been 4 years and I only remember the fun.
1️⃣3️⃣Getting a puppy changes your life forever.
1️⃣4️⃣Don't buy a house that's out of your location, needs work, and is already at the top of your budget.
1️⃣5️⃣Don't leave your wedding rings in the house alone with contractors.
1️⃣6️⃣Don't get Dysport around your eyes.
1️⃣7️⃣Don't be afraid the tell the athlete, parent, or coach "no, they can't go back in the game". Make decisions based on fact, not emotion, especially when it comes to someone's health. No matter how much they beg you to let them.
1️⃣8️⃣Making new friends in your late twenties is hard. But they are the best friends :)
Cont. in comments!! 👇🏼👇🏼

07/12/2021

Blooooood 🩸🩸🩸
Everything from why, how, and where. Also some important notes and disclaimers.
If you’re symptomatic, and you’re told that your levels are normal and everything’s fine, it’s not “fine”.
This post is to educate, empower, and give you a bit more confidence in advocating for your own health! *not medical advice*
If you’re interested in getting labs done, but don’t know WHAT to get done, shoot me a message and let’s chat about it! 💌
Pics 📸
Brain Gains 🧠

07/05/2021

It’s hard not to feel guilty.
It’s hard to just “get back on track”
But year after year, weekend after weekend, here we all our popping up with our public service announcement.
Have you ever told someone “Just stop crying”- and they stopped?
It’s very similar to saying “stop feeling guilty” to someone who was brought up that food is bad, and you most burn what you eat, to look a certain way.
I don’t think one statement on social media can change 30 years of habits.
But what I do think we all need is a little bit of acceptance, perspective, and action steps.
Let’s first accept that it’s not so simple to just “not feel guilty”.
Let’s then accept that getting back on track sounds simple, but it’s not always easy.
I feel you. I’m there with you.
It took me a LONG time to feel comfortable after events. It took me being 80% consistent for 9 years in the weight room. It took several failed attempts at reverse dieting followed by the last few successful bouts that have stuck with me for good.
And it took me a long time to believe that I can make other people feel the same way. No one deserves to feel guilty after indulging. It sucks.
Maybe this post will change your life. Maybe this post with get you start focusing on habit change so that we nip this in the bud before it happens again.
Action Steps:
1️⃣Clean up around your house, do some laundry, so your house can get back to normal and not have the smell of a campfire, booze, or remnants of brownies or dip.
2️⃣Try and get back to your normal daily routine. I know many of you have off. Schedule some things to get done today.
3️⃣Drink a little extra water.
4️⃣Get in some movement. Whether it’s the gym or a walk. Just get your juices flowing.
5️⃣Prioritize protein, veggies, fruit, and eat your normal meals for Atleast half of the day. Even if it’s one meal with veggies: I’m proud of you.
6️⃣ Schedule your week of when you’re going to get your workouts in.
Just know that implementing this action steps, coming to terms that it’s hard, and having perspective won’t typically happen over night.
Practice again and again and I promise you’re going to be a seasoned pro at the holiday comeback.

07/02/2021

Poor Cortisol, so misunderstood! 😪
Everyone is always hating on cortisol, but did you know our bodies actually NEED healthy levels of cortisol?!
There’s no good vs bad.
It’s all in the amount. Not too high, not too low.
However, in this day and age, it’s fair to say that we all, in one from or another, have spiked levels of cortisol that give us some undesirable side effects.
Here’s how we can do our best to modulate those responses, the keep or ranges in a optimal level- whatever that may be for you.
Source: Hormone Blueprint and FNMS
Front photo

02/24/2021

02/10/2021

If you do not optimize your gut health, you will not reach your fat loss goals.

This is where it takes a more individual approach and some CONSISTENCY in figuring out what exactly could be going on with your bloating, the lack of/or frequent poops, extreme gas, and stomach pains.

*It's always a good idea to contact a healthcare professional if issues persist and food is under control*

Here are 5 possible ways your gut could be on the fritz:

You're stressed to the max.
Stress and gut are directly correlated as the Vagus nerve runs from your brain to your gut, giving off signals of distress. This doesn't always mean stress from work or home, but also being in a calorie deficit for way too long, or working out 7 days a week at a high intensity, with no recovery.

You're not sleeping.
Sleep is essential for gut health and healthy digestion. Also, there have been studies that shown eating high sugar/high-fat meals prior to bedtime (an hour before) can not only disrupt your digestion but impact sleep quality as well.

You're eating too quickly.
Shoveling food between clients, zoom meetings, during your shift... which is doing a ton of harm to your GI tract by not allowing your food to fully digest. Chewing your food slowly helps secrete the enzyme Salivary Amalyse which is responsible for breaking down carbohydrates. For coaches, and other professionals on the go, I recommend getting nutrients in liquid form to help to get it down easier.

Enzyme insufficiencies
You have some enzyme insufficiencies that, when you eat a certain food, you notice they aren't breaking down properly and they are making you feel uncomfortable.

Let's use a client case for example Every time they ate a higher fat meal, an avocado, or cooked food in olive oil- they got a pinpointed stomach pain that persisted for some time. We noticed that lowering dietary fat intake and increasing carbohydrate helped, however, dietary fats are still an essential part of anyone's macronutrient profile. So what we did is add a digestive enzyme complex that contained Lipase, the enzyme responsible for metabolizing fat. And they had much more pleasant experiences with those certain foods when the lacking enzyme was added. This is an example where supplements are super beneficial in a person's health.

All macronutrients have certain enzymes that help with breaking them down. Without a proper supply of your own body's production, supplementation will be needed.

Lack of fiber, or improper ratio of soluble: insoluble fiber.
Soluble fiber helps you feel "full", and Insoluble provides a laxative effect. So balancing these evenly in your day to day diet helps provide the ying to your yang.

Examples of soluble fiber: Oatmeal, lentils, apples, oranges, nuts, flaxseeds, beans, cucumbers, carrots.

Examples of insoluble fiber: Barley, couscous, brown rice, zucchini, broccoli, cabbage, green beans, dark leafy veggies, and rooted vegetables with skins.

These 5 things may scratch the surface of gut issues, however, looking at these things can help to START to determine what's going on at a deeper level. These must be addressed FIRST.

Most of all, unless you work at your gut health consistently for months on end- it really doesn't matter.

So no, it's not just all about MACROS, especially when it comes to specific issues (gut, hormonal, adrenal, etc...).

And no, we don't give out meal plans.

We optimize your health and lifestyle.

Let's figure out what the GUT is going on:
bit.ly/evolve-individual-coaching

11/25/2020

We are 37 days away from the start of many failed diet attempts.

64.6% of Americans will make resolutions this year.

A statistic in 2019 showed only 7% of people achieved them.

What's the reason for this big drop you ask?

For those who make the resolution of weight loss or general health (about 50% of people in the US) it's very simple:

Their new diet plan doesn't contain the following:

An Exit strategy
A plan that's so maintainable, you don't need an exit strategy.

Why would a diet need an exit strategy?

You really should only be in a calorie deficit (diet) 1, maybe 2 times a year. After that, many people either think they need to live this way forever (hello, can you say metabolic adaptation?) or they go right back into their old ways, gaining even MORE WEIGHT/FAT the next time around.

An exit strategy provides you with a plan to slowly increase calories, possibly reduce cardio, & to achieve a level of sustainability with the new body you've built for yourself. This takes time, patience, and science (coaching).

The goal should always be to eat more and look/perform the way you want- That's the Dream!

OR

You need a plan that's so sustainable/maintainable that you shouldn't NEED an exit strategy.

With our clients, we believe the diet has to fit the lifestyle- not the other way around.

I mean, who could live their whole life without carbs? Not me.

Instead of making a RESOLUTION- make a DECLARATION to yourself that you're going to go about this smarter, not harder.

Look for sustainable, not faster.

Your future self will thank you for it.

If you want to get started, but need a little guidance and push in the right direction, we made something especially for you:

24/7 group support and from our awesome coaches
1:1 coaching with a phone consult and monthly check-ins that help adjust your plan intelligently
A grocery and alt. food list
Resources on how to count macros
COST EFFECTIVE

Apply in the link in the comments

Kick 2021's ass.

10/19/2020

Your diet doesn't have to suck.

Keep reading to see how Carrie lost 15lbs, has better workouts, looks smokin hot, and still drinks beer with her friends.

Carrie and I go way back and I know how hard of a worker she is. That's why I was so excited when she reached out to us back in May.

A few fun facts about Carrie:
She's an RN in a stroke/general rehabilitation unit
She loves White Claw
She loves her friends
She trains hard and is strong AF from her prior years of heavy lifting.

What did we do?
While getting her last 15lbs off
-Help her regain structure with her nutrition during her three 12 hour shifts a week.
-We never dropped her calories below 1500.
-We didn't even do extra cardio
-We made sure she could still have a social life.
-She still had at least 1 alcoholic drink per week.
-She utilized 1st Phorm to help fill her gaps nutritionally, and supplement sustainable weight loss.
-She NEVER misses a weekly check-in.

Comment 🙋‍♂️🙋‍♀️ if you're ready to get that last 15lbs off for good while still drinking CLAWS