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Kim Perez | Online Women’s Coach | Body Recomp Specialist

@thekimperez

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5 signs you’re losing fat and probably shouldn’t change a thing 👇🏽

If you’re in a calorie deficit and working toward body recomposition, it’s easy to panic when your body doesn’t look exactly the same every day.

But these are signs you may actually be making progress:

1. You feel more bloated than usual

A little extra water retention does not automatically mean fat gain. Changes in training, carbs, sodium, digestion, stress, and your cycle can all affect how your body looks from one day to the next.

2. The scale isn’t moving much

Fat loss is not always reflected in a lower number every morning. Look at your average weight, measurements, photos, how your clothes fit, and your strength over time.

3. Your body confidence changes day to day

Some days you’ll feel leaner. Other days you may feel softer or more bloated. That doesn’t mean your progress disappeared overnight. Look at the trend, not one mirror check.

4. You’re getting stronger before you look noticeably leaner

If your lifts are improving, your training is consistent, and you’re fueling your body properly, that is progress. Building muscle while losing fat takes time.

5. Your clothes start fitting differently

Sometimes your body changes before the scale catches up. A smaller waist, better fitting clothes, and more definition can all be signs that your body composition is changing.

The biggest mistake you can make is changing your entire plan every time you have one “off” day.

Give your body enough time to actually respond. Consistency beats constantly starting over.

I use my Prozis essentials to support my training and nutrition. Use code KIMPEREZ10 for 10% OFF + free goodies

@prozis @prozisusa @tomas.prozisusa

#bodyrecomposition #fatlossforwomen #womensfitness #womenwholift #petitefitness by @thekimperez

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23 days ago

save this 📌
because if you feel “skinny fat,” exhausted, and stuck no matter how hard you try… it’s probably not because you’re lazy

it’s because most women are taught to lose weight… not build their body the right way

10 things women stuck in the “skinny fat” phase are usually doing wrong:

1. under-eating during the week
that slows progress, increases cravings, and makes consistency harder

2. relying only on cardio
cardio burns calories, muscle creates shape

3. avoiding strength training
lifting is what gives your body definition and tone

4. doing random workouts online
random workouts = random results

5. eating “clean” but barely hitting protein
protein is what helps you build and keep lean muscle

6. being scared to eat carbs
carbs fuel performance, recovery, and muscle growth

7. focusing only on the scale
body recomposition is about shape, not just weight

8. constantly starting over
consistency beats perfection every time

9. training to get smaller instead of stronger
the goal isn’t to disappear, it’s to build confidence in your body

10. trying to figure it all out alone
having structure changes everything

⸻

real talk:
most women don’t need to work harder

they need a plan that actually teaches them how to eat, train, and stay consistent without burnout

because the women who get the best results aren’t starving themselves or living in the gym…

they’re following a system they can actually stick to

⸻

if you’re tired of starting over, guessing, and not seeing the changes you want

DM me “RESET” and I’ll send you a free strategy audit + a personalized plan based on your body, goals, and lifestyle so you know exactly what to do next

follow @thekimperez & @kultivateher.co for simple fat loss, feminine fitness, and routines that actually stick 💪✨

#bodyrecomp #womensfitness #glutetransformation #fatlosstips #fitnessjourney by @thekimperez

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a month ago

save this ⌛️✨📌
because if you feel like you’re doing “everything right” but your body still isn’t changing… you’re probably missing structure, not motivation

full transparency:

before I coached other women through body recomposition…
I had to learn how to fix my own body first

and honestly? I spent years doing the wrong things really well

I thought getting toned came from:
• eating less
• doing more cardio
• “clean eating” perfectly
• constantly trying to shrink myself

and I was disciplined too

but my body still looked soft

flat glutes
little definition
always bloated
always tired
always chasing “smaller” instead of actually building shape

⸻

everything changed when I stopped guessing and finally understood this:

body recomposition isn’t about doing more

it’s about doing the right things consistently

the 3 biggest non-negotiables I’d never ignore again:

1. you have to eat enough to build
under-eating keeps your body flat, tired, and stuck
muscle needs fuel

2. you need structured training with progression
random workouts don’t create shape
progressive overload does

3. you need consistency long enough for your body to adapt
not 5 perfect days
not motivation spikes
real structure + execution

⸻

once I finally followed one clear system…

my waist tightened
my glutes grew
my body looked sculpted instead of just “smaller”
and for the first time, I actually felt confident in my body

⸻

real talk:
most women don’t need another restrictive plan

they need a system that teaches them how to train, eat, and stay consistent in a way that actually fits real life

because sustainable results come from strategy, not punishment

⸻

if you’re tired of feeling stuck and want a structured plan for fat loss, body recomp, and building a toned feminine body without burnout ✨

DM me “RESET” and I’ll send you a free strategy audit + a personalized plan based on your goals, body, and lifestyle 🤍

follow @thekimperez & @kultivateher.co for simple fat loss, feminine fitness, and routines that actually stick 💪✨

#fatlosstips #womensfitness #gymtips #bodyrec by @thekimperez

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a month ago

10 foods I ate to grow my glutes WITHOUT gaining fat 👇

First things first, it is not just about food. You need the combo of proper training, consistency, and enough calories. But food DOES make a difference.

Here is what ACTUALLY helped me and why.

Chicken breast
Lean protein that helps build muscle without excess calories

Eggs and egg whites
Protein and healthy fats that support muscle growth and hormones

White rice
Carbs that fuel glute workouts and improve recovery

Greek yogurt, 0 percent or low fat
High protein that makes it easy to hit daily protein goals

Potatoes
High volume carbs that support training performance and keep you full

Lean ground beef, 5 percent fat
Protein and iron that support strength and performance

Protein powder
Fast digesting protein that helps you reach your daily protein targets

Bagels
High carb fuel that is perfect for pre or post workout energy

Milk or high protein milk
Protein and carbs that support recovery and easy calorie intake

Wraps
Simple carbs that make it easy to build balanced and balanced meals

The truth is none of these foods are magic, but they make it so much easier to stay consistent, fuel your workouts, and actually see results.

Eat to grow, not just to stay small.

If you are tired of guessing what to eat, how to train, or why your body is not changing, comment RESET and I will build out your free personalized starting plan based on your body, goals, and lifestyle.

Follow @thekimperez for realistic body recomposition tips that actually work.

#BodyRecomposition #FatLossForWomen #WomensFitness #StrengthTraining #FatLossTips by @thekimperez

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a month ago

don’t make the same mistake I did 👀

for the longest time, I thought glute growth was all about doing more exercises.

more kickbacks.

more bands.

more random glute finishers.

but the biggest thing holding me back was the order of my workouts.

here’s how I did it 👇

✨ Heavy lifts first

Start with the exercises that require the most energy and focus.

This is where you’ll create the most tension and get the strongest.

Think squats, hip thrusts, RDLs, and trap bar deadlifts.

✨ Exercises in a stretched position

This is where some of the best muscle growth happens.

Think RDLs, reverse lunges, walking lunges, and deficit split squats.

✨ Single-leg work

These help improve balance, stability, and overall shape.

Think Bulgarian split squats, step ups, and single-leg RDLs.

✨ Peak contraction movements

Now focus on squeezing the muscle.

Think glute bridges, frog pumps, and hip thrust variations.

✨ Finish with isolation work

This is where kickbacks, abductor machines, and band work shine.

Great for adding volume without completely burning yourself out.

⸻

real talk:

most women don’t need more glute exercises.

they need better structure.

the women who get the best results focus on the basics, get stronger over time, and follow a plan long enough to see it work.

⸻

if you’re tired of guessing and want a personalized plan built around your body, goals, and lifestyle…

comment “RESET” and I’ll personally help build out your personalized plan ✨

we’re also offering a free 7-day trial so you can experience the coaching, accountability, and structure before making a commitment.

follow @thekimperez for simple fat loss, body recomposition, and feminine fitness that actually works 💪✨

#glutegrowth #gluteworkout #bodyrecomp #womensfitness #strengthtraining by @thekimperez

1k

169

a month ago

fat loss doesn’t get harder because you’re eating your favorite foods…

it gets harder when the foods you’re eating don’t actually keep you full.

when your meals are built around protein, fiber, and whole foods, staying in a calorie deficit becomes so much easier.

here are a few simple swaps that can help:

❌ sugary drinks 🥤
✨ swap for water, zero sugar drinks, or unsweetened tea

❌ pastries, sugary cereal & white bread 🍞
✨ swap for oats, potatoes, sweet potatoes, or rice

❌ fried foods 🍟
✨ swap for air-fried versions, grilled protein, and roasted veggies

❌ cookies, donuts & candy 🍫
✨ swap for greek yogurt + fruit, protein snacks, or dark chocolate

❌ ultra-processed foods 🍕
✨ swap for whole food meals, homemade meals, and meals built around protein + fiber

the goal isn’t to cut out every food you love.

the goal is to build meals that keep you full, support your goals, and make consistency feel easy.

because lasting fat loss doesn’t come from being perfect…

it comes from repeating simple habits over and over again. 🤍

real talk:

you don’t need restrictive diets... you need repeatable structure

when your meals are balanced, your cravings go down, your energy goes up, and fat loss becomes way more sustainable

if you want help building a full plan tailored to your body, goals, and lifestyle

DM me “RESET” and I’ll send you a free strategy audit + personalized plan so you know exactly what to eat and how to train for your goals

follow @thekimperez & @kultivateher.co for simple fat loss, feminine fitness, and routines that actually stick

#gymgirl #weightloss #caloriedeficit #gymtips #fitness by @thekimperez

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a month ago

As a 5’5 Dominican girl, these are the changes that helped me go from skinny fat to actually feeling strong, lean, and confident in my body✨🇩🇴

I was not struggling because I needed to work harder. I needed to stop approaching fitness with an all or nothing mindset.

Before, I was constantly trying to eat less, jumping between random workouts, and focusing on how many calories I could burn.

Now, I focus on eating enough to fuel my workouts, prioritizing protein, following an 80/20 approach, and actually following a structured training plan that allows me to progressively get stronger.

And when fat loss is the goal, I use a small, sustainable calorie deficit instead of extreme restriction.

Because lifting weights will not automatically make you bulky. Building muscle is actually one of the biggest parts of changing your body composition.

If you’re tired of guessing what you should be doing and want me to build out a FREE personalized plan based on your goals, comment or DM RESET and I’ll build yours out for you. 🤍

#bodyrecomposition #skinnyfat #latinafitness #womensfitness by @thekimperez

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a month ago

Cardio before or after weights? Here’s what I recommend for body recomp.

If your goal is to lose body fat while building and maintaining muscle, lift first, then do your cardio.

You want your best energy going toward strength training so you can train hard, progressively overload, and give your muscles a reason to grow.

Then, if you want to add cardio, finish with 15 to 30 minutes of walking, incline walking, cycling, or whatever movement you enjoy.

Cardio is a tool, not a punishment. You do not need hours on the treadmill to get lean.

Ready to start your body recomp the right way? Comment READY and I’ll send you my free Body Recomp Readiness Assessment to help you figure out your next step. 🤍

Pre-workout: @prozis⁠ | @prozisusa | @tomas.prozisusa
Use code KIMPEREZ10 at checkout for 10% OFF + free freebies!

#bodyrecomposition #womensfitness #busywomen #womenwholift #bodyrecomp by @thekimperez

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a month ago

10 “weird” things I did to lose weight that actually worked 👀

Not another list of things you have to cut out or another extreme diet.

These are the small habits that made eating better, moving more, and staying consistent feel so much easier for me without feeling like I was constantly starting over.

Because body recomp is not about being perfect. It is about making healthier choices easier to repeat.

Want me to build a plan around your goals, lifestyle, and where you are starting? Comment or DM RESET and I will build out your free personalized plan for you. 🤍

#weightlossforwomen #busywomen #bodyrecomposition #womensfitness #kultivateher by @thekimperez

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2 months ago

Spoiler: more cardio isn’t automatically the answer to getting leaner.

The goal with body recomp isn’t to see how much you can do. It’s about finding the right balance of strength training, movement, nutrition, and recovery so you can actually make progress without burning yourself out.

If you’re ready to figure out what your body needs to reach your body recomp goals, comment READY and I’ll send you my free Body Recomp Readiness Assessment. 🤍

#bodyrecomposition #busywomen #womensfitness #womenwholift #fitover30 by @thekimperez

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2 months ago

Unpopular opinion: everyone is busy. It’s about what you choose to make time for.

Your goals don’t need your entire day. They need consistency, intention, and a plan that actually fits into your life.

If you’re tired of putting yourself last because you’re “too busy” and you’re ready to actually prioritize your body recomp goals, comment READY and I’ll send you my free Body Recomp Readiness Assessment to help you figure out your next step. 🤍

#busywomen #womensfitness #bodyrecomposition #womenwholift #fitover30 by @thekimperez

1k

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2 months ago

If you’re done ignoring what your body is telling you and you’re ready to start working with it instead of against it, comment PATH and I’ll send you my free assessment to help you figure out what your body needs right now. 🤍

#cyclehealth #womenswellness #periodhealth #hormonehealth #kultivateher by @thekimperez

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2 months ago