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Caroline Peterson | Fat Loss Coach for Busy Women

@balancedby_caroline

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Barbell hip thrusts are still in my program. They just won’t build your glutes on their own.

A barbell lets you move a lot of weight, and that’s exactly the problem when it’s the only hip thrust you do. Heavy load hides a lot. Your stronger side takes over, your back arches, and the reps get fast.

The weighted single leg hip thrust fills in what the barbell misses⬇️

*Each glute works alone. On a barbell, your stronger side quietly covers for the weaker one. Here it can’t.

*Control becomes the whole point. With one leg on the ground you have to slow down, and a slow rep is where you actually feel your glutes working instead of your quads.

*Balancing on one leg forces your glute medius to keep your hips level, so more of the glute is working every rep.

*Your glutes respond to how hard they work, and one leg makes a light dumbbell hard.

Barbell for strength, single leg for control. Your glutes need both🍑

Comment READY if you want me to build you a plan that optimizes glute growth✨

#glutes #legday #hipthrust #strengthtraining by @balancedby_caroline

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11 days ago

she ate sour patch kids on the same day she PR’d every lift😅

comment PLAN and I’ll send you how my 1:1 lifting and macro coaching works🏋🏼‍♀️

first she texted me that she’s getting stronger every time she goes to the gym, putting up more weight than the workout before. that happens because she now understands what progressive overload means. increase reps or weight, week over week to build strength.

then the next text: new PRs across the board🙌🏼

and right after that, she told me she ate some Sour Patch Kids. they fit her macros, so there was nothing to feel guilty about and nothing to make up for the next day👏🏼

if your weights haven’t moved in months and you’re still living in restriction, comment PLAN. you could be my next screenshot💬

#progressiveoverload #strengthtraining #macros #fatloss by @balancedby_caroline

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a day ago

Building muscle while losing fat doesn’t need to be difficult if you learn how to volume eat.

These 12 foods keep you full for lower calories

1. Boiled potatoes
2. White fish (cod, haddock, etc)
3. Chicken breast
4. Egg whites
5. 0% Greek yogurt
6. Filet steak
7. Shrimp
8. Raspberries
9. Air-popped popcorn
10. Low-fat cottage cheese
11. Broccoli
12. Watermelon

Build your meals around these and you can eat more while you lean out🙌🏼

Comment PLAN if you want to hop on a free strategy call about coaching🫶🏼 by @balancedby_caroline

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3 days ago

Do this fat burning stairmaster routine if you want your jeans fitting differently by the holidays👖👏🏼

I do it right after my leg day lifts, twice a week😅

Level 8: 10 min Level 9: 2 min Level 10: 3 min Level 7: 5 min Level 8: 5 min Level 9: 2 min Level 10: 3 min

Your legs are already cooked from lifting, so level 10 hits different here.

Two things that really make it count👇🏻

Let go of the rails. If your arms are holding up your body weight, the machine is doing the climbing and the level on the screen means nothing.

Take bigger steps. Short, fast steps live in your calves and quads. Bring your knee up higher, drive through your heel, and your glutes start doing the work.

💌Save this for your next leg day

Comment PLAN if you want me to build out your lifts too🏋🏼‍♀️ by @balancedby_caroline

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5 days ago

There’s no shortcut to longevity. You can buy convenience. You can’t buy your health

We have to stop looking for the easy way out. And we have to stop saying we’re too busy. Everybody is busy. The women who make their health a priority have full calendars too.

Call this a reality check. The work you put in now is what your future self gets to live with.

Do you want to be around for your grandchildren?
 Do you want to get up off the floor without help?
 Do you want to keep your memory and your strength?

Then it starts with 30 minutes, 4x a week. 2 hours out of your 168. Sounds manageable, right?

A long, healthy life starts with a healthy life now.

Comment READY if you want a plan that fits your life now and protects your future🔮 by @balancedby_caroline

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6 days ago

1 hour in the gym doesn’t mean anything if you spend the other 15 eating like you never went.

We’re all in the gym for different reasons. Whatever yours is, you owe it to yourself to get the most out of that hour.

Whether it pays off gets decided after you leave. The quest bar you ate in the car at 7. The muffin from the break room at 10. The lunch you skipped for back to back calls. The crackers you ate standing at the counter at 9pm.

So what happens? 👎🏼You gain more fat than muscle 📉Energy crashes in and out of the gym, and performance plummets 💉Your risk of high cholesterol, high blood pressure, and insulin resistance goes up ❤️‍🩹Slowed recovery = less consistent workouts = sustainability out the window 🍫More cravings, mood swings, and poor sleep

You already set the alarm. Make it count.

Comment COACHING if you want someone in your corner for the other 164 hours of your week✨ by @balancedby_caroline

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6 days ago

The upper body day I’d hand you if you DMed me for one💪🏼

3x10 Kneeling single arm row 3x8-10 Seated shoulder press 3x10 Cable straight arm pulldown 3x8-10 Incline bench press 3x10-12 Reverse grip lat pulldown 3x10-12 Cable rope tricep pushdown 3x15 Plank hip dips 3x15 Weighted Otis sit up

Save this for your next upper body day if you want sculpted arms

Comment PLAN if you want me to build your training with efficient workouts like this!🩷

#strengthtraining #upperbody #sculptedarms #fitness by @balancedby_caroline

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8 days ago

My 12 o’clock is arguably the most important meeting of the day

Every lift I do goes on my calendar like a customer call. Same color. Same reminder.

Because if you leave that hour open, someone will fill it. Someone always fills it. “Quick sync?” Respectfully, no. I have a hard stop and it’s for my sanity🍑

Working out in the morning before the day starts is my usual slot, but the corporate girls know, we don’t always get to protect our peace before 8AM..

On the days I have early meetings and need to prep, I reschedule into an open slot on my calendar that day.

‼️Dedication does not allow for cancellation.

You’d never ghost your biggest client. Stop ghosting your goals!

Pro tip: get dressed for the gym in the morning and put your work clothes on over it. It’s very hard to skip a workout when you’ve been wearing a sports bra under your blouse since 7am. Speaking from experience🙃

Comment COACHING if you’re working full-time and can’t figure out how to fit your lifts into your schedule.✨ by @balancedby_caroline

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9 days ago

Your friend orders the burger. You order the salad. Yet she’s the one who stays lean👀

You’ve experienced it over and over again for years and credited her genetics. But, look at how much muscle she’s carrying.

Muscle burns more calories at rest than fat does, even while you’re asleep or sitting at your desk🙌🏼

The more of it you build and keep, the higher your daily burn, and the more food you get to eat while still losing fat🍔

Stop worrying about getting bulky. Lifting heavy is how you build the muscle that makes you look leaner.

Comment COACHING if you’re ready to lock in🔐 by @balancedby_caroline

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10 days ago

Drop-off, a full workday, pickup, after-school activities, dinner. Her workouts have to fit in the gaps🏡

So I build them that way. I write every workout so she walks in with zero guesswork, and I’m the one holding her accountable when the week gets loud.

We check in on how things are actually going, and when something needs to change, we talk it through and adjust. Nobody can plan six months of a real life in one day😵‍💫

Her weeks won’t look perfect, and I don’t expect that. She keeps showing up, because she understands consistency will get her further than a perfect week ever could. She’s giving everything she has, and that’s all I will ever ask of a client🙌🏼

There’s no stage at the end of this and no life of restriction. I’m prepping her to feel confident in her body and to put herself back on her own list💗
Every working mom knows how hard that is. But, making yourself a priority is one of the best things you can do for your family🫶🏼

Comment “PLAN” if you want a plan built around your busy life 📩

#workingmom #busymom #fitness #bodyrecomp by @balancedby_caroline

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10 days ago

You stepped on the scale Monday morning, saw 3 pounds more than Friday, and started planning a week of salads.

Those 3 pounds are salt and water. They’ll be gone by Wednesday👀

Here’s what a pound of real fat takes👇🏻

1 pound of fat = about 3,500 calories
1K steps = about 50 to 70 calories
3,500 calories = about 50K to 70K steps

Written like that, it sounds impossible.

Now spread it out:
10K to 12K steps a day = 500 to 800 calories burned
500 calories a day x 7 days = 3,500 calories
That’s 1 pound of fat in about 7 to 10 days

And that’s before you’ve lifted a weight or changed a single meal. It’s the laps around the office, the walk to the car, the loop around the block with the dog after dinner.

Add strength training and a few smart swaps at dinner and the math gets a lot friendlier.

Comment READY if you want to shed a few pounds before the holidays💪🏼 by @balancedby_caroline

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12 days ago

You weighed 100g of rice dry, cooked it, then searched “white rice” in your app and logged 100g.

That entry says about 130 calories. You ate about 360🙃

Weigh your food raw or weigh your food cooked. Pick one, stay consistent, and make sure you’re logging the matching entry. Raw on the scale, raw in the app. Cooked on the scale, cooked in the app.

Mix them up and you’re eating one amount while logging another. Do it with rice at lunch and chicken at dinner and you can “hit your macros” every day for a month, then stare at the scale wondering why nothing moved.

This is where so many people go wrong and end up frustrated that their progress isn’t where they want it to be. Your results can only be as accurate as your logging.

Looking for a coach who teaches you exactly how to weigh and log so the numbers finally match your progress? Comment PLAN and I’ll send you the details✨📩 by @balancedby_caroline

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12 days ago