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Kara Mockler, MS, RD, CSCS

@karamockler

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A mom who exercises to be strong, doesn’t overcomplicate nutrition, & wants the same for you
💪🏼 Triathlete + runner + lifter (injured🙃)

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Another beautiful evening for family photos!! Chasing a 4 year old and 19 month old around the park made for an exciting photo shoot! I love how these turned out! @karamockler

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Comment “blog” below for the full post from @karamockler 👇🏼

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Working nights and raising kids doesn’t leave a lot of room for macros and meal prep… and that’s exactly why we love this episode.

We sit down with our LVLTN Health client, Kayla to unpack how she’s built sustainable habits while juggling night shift work, family responsibilities, and a life that rarely goes as planned.

With guidance from Coach @karamockler, Kayla swapped the all-or-nothing mindset for a progress-over-perfection approach: flexible nutrition, compassionate self-talk, and showing up-even when it’s messy.

You’ll hear how she navigates sleep-schedule swings, handles family events without derailing goals, uses coaching for accountability, and models healthy behaviors for her kids.

If you’re a working mom, shift worker, or anyone stuck waiting for “perfect conditions,” Kayla’s story is your proof that small steps stack into big change.

Search for Episode #117 of The Fitness League Podcast.

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Comment “FACTS” and we’ll send over the full blog post @karamockler wrote on this topic with all the details 🍎 ⬇️

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Does this work @joellesamantha ?! 🤣

PSA ‼️ BLACK FRIDAY COACHING SALE IS LIVE ‼️Details in our bio link!

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Comment “START” for our FREE Fat Loss Playbook ⬇️

Kickstart your fat loss with a SIMPLE, proven formula designed for busy humans.

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Coach @karamockler with the TEA about trying to crush an endurance race and also lose body fat 👀

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“Just run.” - @karamockler 🏃🏻‍♀️

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When hybrid is done right 🔥 @karamockler leading her client through marathon PRs and a leaner physique 👏🏼

Get started on your own journey today through the link in our bio!

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If your diet didn’t work (in terms of fat loss)…

Then either:
A) You weren’t in a caloric deficit
B) You weren’t able to adhere to it long enough to see progress (poor sustainability)

ANY “diet” has the capacity to work, if in a deficit. But no diet can “work” without one.

While I don’t recommend many “named” diets (they often involve omitting foods/food groups which is rarely sustainable)…
• paleo “works” if you’re in a deficit
• keto “works” if you’re in a deficit
• whole 30 “works” if you’re in a deficit
• weight watchers “works” if you’re in a deficit
• fasting “works” if you’re in a deficit

But it’s NOT just the deficit that matters. The level of sustainability does too - assuming of course that you don’t want to gain the weight back.

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Ever heard of the “mind muscle connection”?

Interestingly, research has shown that creating an “internal focus” can help to maximize hypertrophy (muscle growth) and muscle activation.

Remember that each rep you do is actually a muscle contraction. As such, the goal isn’t to move the weight. The goal is to contract (squeeze/flex) the muscle. The weight will simply move as a byproduct of that muscle contraction.

We know it may sound like semantics to some but if you’re struggling to “feel” a certain exercise OR feel the intensity of that exercise, try to focus on the actual muscle contraction itself and see how much different that movement leaves you feeling upon the completion of your set.

Save this post and give it a try next time you lift 💪🏻

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What would you say to someone who is on the fence about working with a LVLTN health coach?

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