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Karsen A | Women’s Macro and Fat Loss Coach

@karsen_ann

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Fat loss for busy corporate women
Lose 15 lbs in 90 days without living in the gym
💪100 lbs down myself
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ok so i’ve been sitting on posting this for a while lol

if you’re new here —- hi, i’m karsen. fitness coach, corporate girlie, “kinda” athlete, and someone who has genuinely made every mistake possible when it comes to her body.

like... every single one.

this is my actual story. not the polished version.
the one with the stationary bike in my parents living room.
the one where i smiled and said thank you when my company
basically demoted me.
the one where i ran a whole ass marathon for the wrong reasons.

yeah. swipe through.

if any of it sounds familiar … good. that’s kind of the point.

i’ve been through the rollercoaster. the restrict, the crash,
the start over monday, the lose it for the wrong reasons and
gain it back. all of it. and it’s exactly why i do what i do now.

if you’re in it and you’re ready to actually figure it out-
drop a comment or shoot me a dm. that’s what i’m here for. by @karsen_ann

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3 months ago

I think one of the biggest misconceptions about progress is people think it’s supposed to feel dramatic.

Like one perfect week suddenly changes everything.

But honestly?

The biggest wins I see from clients are usually things like:

• not spiraling after one off-plan meal
• being honest with tracking instead of pretending
• staying consistent while traveling
• hitting workouts even during stressful weeks
• not starting over every Monday

THAT is the stuff that actually changes your body.

Because sustainable progress is built in regular life.

Not in “all in for 2 weeks” energy.

And for a lot of high-performing women… especially former athletes… the hardest part usually isn’t working hard.

It’s learning how to stop swinging between perfection and burnout.

You don’t need more restriction.

You need structure that fits your actual life.

That’s when things finally start to click.

If you want help figuring out how to stop the all or nothing cycle and actually build a routine that fits your life… my DMs are always open 🤍 by @karsen_ann

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5 months ago

You’re busy. You’re driven. You’re capable as hell… and you’re also tired of your own excuses 😅

You want to look strong. You want to feel confident. You want to stop feeling like your body is just something you tolerate until “someday.”
But you’ve been stuck in the cycle of:
start over Monday → go hard for 10 days → fall off → spiral → hate yourself → repeat 🤡

And listen… you don’t need motivation.
You need structure.
Because motivation is a lying little bitch and it disappears the second life gets stressful.

You also don’t need a cheerleader.
You need someone to hand you the plan, keep you consistent, and lovingly call you out when you start doing that thing where you convince yourself it’s “not a good week” for the gym for the 14th week in a row.

I work with women who are done with:
• random workouts and wondering why nothing is changing
• crash diets, detoxes, and “cut out everything fun” nonsense
• cardio as punishment
• eating 1,200 calories and still being pissed off and hungry
• losing weight just to gain it back because the plan was unsustainable as hell

We do it the real way:
lift heavy with purpose, eat like a normal person, build muscle, and stay consistent long enough for results to actually happen.

No extremes. No quick fixes. No chaos.
Just a plan that works… and you showing up.

If you’re ready to get your sh*t together (without it becoming your entire personality) - let’s talk. by @karsen_ann

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9 months ago

Your workday is going to ask a lot from you.

Meetings.
Deadlines.
Decisions.
Stress.
Back-to-back everything.

So starting the day underfed and hoping coffee carries you to lunch is not doing your fat loss goals any favors.

You do not need a complicated breakfast.
You need something quick, high-protein, and realistic enough to make before your day gets chaotic.

That’s why I made a free guide with simple high-protein breakfasts for busy work mornings.
Comment BREAKFAST and I’ll send it over. by @karsen_ann

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4 hours ago

If your fat loss only works when life is calm, it is not a plan you can maintain.

Work is going to get busy.
Your schedule is going to change.
Motivation is going to come and go.
That does not mean you failed.

It means you need structure that works with your real life, not just your perfect week.

If you’re tired of losing and regaining the same weight, comment INFO or DM me INFO and I’ll send you the details about coaching. by @karsen_ann

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2 days ago

At some point, you have to stop waiting for the perfect time to start.

Work is going to be busy.
Your schedule is going to feel full.
Motivation is going to come and go.

But your health cannot keep living in “later.”

The woman you want to become is built by the decisions you start making now, not the ones you keep promising yourself you’ll make when life slows down.

That is exactly what helped me lose 100 pounds while working full time.

I stopped waiting for easier and started building structure around the life I actually had.

If you’re ready to stop starting over and finally build a fat loss plan that fits your 9 to 5, comment INFO or DM me INFO and I’ll send you the coaching details. by @karsen_ann

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3 days ago

The hard part is getting up.

The part nobody talks about is how much better you feel after you follow through.

And no, you do not have to wake up at 5am to lose weight.

But if your 9 to 5 leaves you drained, your calendar is packed, and your workouts keep getting pushed to “later,” sometimes the most effective thing you can do is get it done before the workday takes over.

That is exactly what helped me lose 100 pounds while working full time.

Not because it was always easy.
Because I stopped waiting for the perfect time and built structure around my real life.

If you’re tired of starting over every Monday and want a fat loss plan that actually fits your 9 to 5, comment INFO or DM me INFO and I’ll send you the coaching details. by @karsen_ann

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4 days ago

I used to feel like I had to hide being Indigenous.

Not because I wasn’t proud.

I’m the granddaughter of Hiikishi Madagbi, Red Rose and I am proud of that.

But there were parts of my story that felt heavy.

Obesity.
Diabetes.
Alcoholism.

The things people don’t always talk about, but so many of us have seen up close.

For a long time, I wondered if that meant my path was already chosen for me.

But I’m learning that what runs in my blood doesn’t get the final say.

I carry things I didn’t choose. We all do.

But I still get to choose what I become. by @karsen_ann

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5 days ago

This is the part that never gets old.

Watching a woman go from changing outfits five times before work, avoiding fitted clothes, and feeling frustrated before her day even starts…

To walking into work feeling confident, strong, and like herself again.

That is not shallow.
That is not “just about clothes.”

It is about finally feeling at home in your body again.

And for so many women, that starts with having structure around their meals, workouts, habits, and accountability so they can stop guessing and actually follow through.

If you’re ready to lose weight with a plan that fits your 9 to 5 and helps you feel confident in your body again, comment INFO or DM me INFO and I’ll send you the coaching details. by @karsen_ann

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6 days ago

Coffee is great.

Using coffee as your entire breakfast and then wondering why you’re starving, snacking, and exhausted later is where it gets tricky.

One of the biggest shifts in my fat loss journey was eating enough earlier in the day.

A high-protein breakfast helped me feel more full, have better energy, and stop feeling so out of control around food by the time lunch or dinner came around.

You do not need a complicated morning routine.

You just need something quick, realistic, and supportive before your workday takes over.

If you need easy high-protein breakfast ideas for busy work mornings, comment BREAKFAST and I’ll send you my free guide. by @karsen_ann

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7 days ago

At 240 lbs, I genuinely believed no man could ever pick me up.
Then I lost weight.

And at around 180, a photographer told me to jump on this guy’s back. So I did.

His face still makes me laugh and this whole pic is diabolical.. I came in with WAY more enthusiasm than necessary 🫣

But here’s the thing. I was 60 lbs lighter than I’d ever been… and I didn’t feel lighter. In my head I was still the 240-lb woman who was “too heavy” to be picked up.

Now I look at this photo from our honeymoon in Italy. Crop top. Him picking me up. Over and over, because apparently we needed the perfect shot. Probably 10+ takes.

My body has changed a lot over the years. My perception of it hasn’t always kept up.

Even at 145. Even stage lean. Part of me still walks into a room expecting to take up the same space I did at 240.

We talk a LOT about the physical side of transformation. Not nearly enough about what happens when your body changes faster than your identity does.

Sometimes you hit the goal and your brain is still living in the before picture.

So part of this journey for me now isn’t getting smaller. It’s learning I don’t have to see myself through the eyes of the woman I used to be. by @karsen_ann

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9 days ago

It’s not just the calories from the wine.

Alcohol can make fat loss harder because of what usually happens around it.

You pour the wine because work was stressful.
Then the snacks come out.
Your sleep gets worse.
You wake up feeling puffy and tired.
Your cravings are louder the next day.
Your workout gets skipped.
Your steps are lower.
And now Monday feels like a restart again.

That routine adds up.

If your goal is fat loss, you have to be honest about the habits that keep pulling you out of the routine you say you want.

You don’t need to be perfect.
But you do need to stop pretending alcohol has nothing to do with why your results feel stuck.

If you feel like you’re disciplined during the week but fat loss still feels harder than it should, comment INFO or DM me INFO and I’ll send you the coaching details. by @karsen_ann

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10 days ago