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zachary klassen

@zac_klassen

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We Help Women 35+ Get Their Body Back
+15 years coaching
🩺🩸Glp1s,Bloodwork,Hormone Analysis & Root Cause
✨3,549+ women coached
👉 @projecttransformx
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ladies 35+ it’s time for a different approach. your hormones aren’t what they used to be, and menopause or hormonal shifts can make weight loss feel impossible. but if you’re still trying random workouts, generic meal plans, or “eat less, move more” advice… you’re fighting an uphill battle. you need a strategy that fits your lifestyle, your daily reality, and your current hormonal state. that’s why we built a team that can actually analyze your blood work and hormone testing — so we can take the guesswork out and build you a plan based on facts, not fads. ✅ you’ll finally understand exactly what your body needs ✅ you’ll have a strategy that works for you — not just for now, but for life ✅ you’ll never need another coach again ✅ you’ll actually make real, lasting progress strategy + root cause + menopause & hormone testing = the formula that’s helped over 2,000 women 35+ transform their bodies and their lives. i’ve created something specifically for you to help you get started the right way. if you want me to personally send it to you, just comment “info” below ✨ Can’t wait to see you take your power back ❤️ by @zac_klassen
so many new faces here lately 👋 thought it was the perfect time to properly introduce myself. i’m zac, founder of project transform x. @projecttransformx for the past 15 years i’ve been coaching, and for the last 10+ years i’ve dedicated myself to helping women 35+ finally see results again — especially through menopause and hormonal shifts. this isn’t about fad diets, quick fixes, or endless restarts every monday. it’s about balancing hormones, navigating menopause changes, fueling properly, and creating a plan that actually fits your life. if you’re new here, welcome ❤️ take a minute to swipe through, get to know me, and see why i’m so passionate about helping women feel strong and confident again. ✨ when you’re ready, comment info below and i’ll send you the free training that’s helped women lose weight and keep it off for good. by @zac_klassen
waking up at 3am? going to bed hungry might be why. by @zac_klassen
I don’t know who needs to hear this,⁠ but the gap between those two women isn’t luck.⁠ ⁠ it’s not genetics.⁠ it’s not age.⁠ it’s not “she just has more time.”⁠ ⁠ it’s years of small, boring decisions.⁠ ⁠ not dramatic ones.⁠ not extreme ones.⁠ ⁠ just repeated ones.⁠ ⁠ 🚶‍♀️ one walks 8,000 steps even when she’s tired.⁠ the other says she’ll start monday.⁠ ⁠ 🍗 one prioritizes protein at every meal.⁠ the other lives on coffee and whatever’s easy.⁠ ⁠ 🏋️‍♀️ one strength trains twice a week, consistently.⁠ the other does cardio when guilt kicks in.⁠ ⁠ 😴 one protects her sleep like it matters.⁠ the other scrolls until midnight and hopes for energy tomorrow.⁠ ⁠ none of these feel life changing in the moment.⁠ ⁠ but stack them for 5 years.⁠ 10 years.⁠ ⁠ now the difference is impossible to ignore.⁠ ⁠ after 30, muscle loss accelerates.⁠ metabolism adapts.⁠ hormones shift.⁠ ⁠ your body is changing whether you’re intentional or not.⁠ ⁠ there is no neutral.⁠ ⁠ you’re either building strength…⁠ or slowly losing it.⁠ ⁠ nobody wakes up at 55 struggling to keep up and thinks,⁠ “I’m glad I waited.”⁠ ⁠ future you is already being built.⁠ ⁠ the only question is — are you building her on purpose? by @zac_klassen
you don't need a new diet. you need better picks inside the one you already eat.⁠ ⁠ same breakfast. same lunch. same 3pm snack.⁠ just a smarter version of each.⁠ ⁠ nobody at the table will notice these swaps.⁠ your jeans will. by @zac_klassen
all fruit is healthy. not all fruit helps you lose fat.⁠ ⁠ mango and grapes are easy to overdo.⁠ you finish the bowl and you're hungry an hour later.⁠ ⁠ berries are the opposite. big bowl, low calories, lots of fiber.⁠ ⁠ raspberries took first. mango came in last. sorry mango.⁠ ⁠ no single fruit makes or breaks your progress.⁠ the right ones just make the deficit easier. by @zac_klassen
stepped on the scale sunday and it went up. after a perfect week.⁠ ⁠ that's not fat. that's one random morning.⁠ ⁠ salt, carbs, your cycle, a bad sleep, sore muscles holding water. the scale moves for all of it.⁠ ⁠ weigh every day. look at the weekly average. compare week to week.⁠ one number shouldn't get to decide if you quit. by @zac_klassen
your kids aren't learning from what you tell them.⁠ they're learning from what they watch you do.⁠ ⁠ how you talk about your body in the mirror.⁠ whether you skip the meal. whether you take up space.⁠ ⁠ you don't have to be perfect.⁠ you just have to show them it's safe to look after yourself. by @zac_klassen
a splash of cream is about 100 calories.⁠ ⁠ do that a few times a day, add a syrup, and you have put 400 or 500 calories into your coffee before you have eaten anything.⁠ ⁠ and if your morning coffee is the thing you look forward to, i am not telling you to cut it out. just make it slightly smaller. you will still get results.⁠ ⁠ same with breakfast.⁠ ⁠ almond butter on sourdough feels like the healthy option. it is around 400 calories for a slice of bread and some nut butter, and you are hungry again by eleven.⁠ ⁠ here is the thing nobody explains properly.⁠ ⁠ avocado, salmon, nuts, olive oil. all genuinely good for you. all extremely calorie dense.⁠ ⁠ calorie dense means barely any food for a lot of calories. a small handful of almonds is the same as a whole meal’s worth of chicken and vegetables.⁠ ⁠ that is usually the single reason a woman is doing everything right and the scale is not moving. not the pasta. the oil, the nut butter, the cheese, the dressing.⁠ ⁠ so build your meals the other way round. protein first, fiber next, big satisfying portions of things that take up room on the plate.⁠ ⁠ then add the dense stuff on purpose, measured, because you want it.⁠ ⁠ this is not about cutting anything out. it is about knowing what is actually in your food.⁠ ⁠ once you know, the choices make themselves. by @zac_klassen
if you actually want to build muscle, this is what matters.⁠ ⁠ rest at least 90 seconds between sets. longer on the heavy stuff. rushing through to keep your heart rate up is a cardio habit and it costs you strength on the next set.⁠ ⁠ lift heavier, in the 5 to 12 rep range.⁠ ⁠ two to three sets per exercise is enough. more than that is usually just fatigue.⁠ ⁠ hit each muscle group twice a week. that beats one brutal session you need four days to recover from.⁠ ⁠ do not do leg day in running shoes. the sole is soft and squishy and you lose power and stability on every rep.⁠ ⁠ soreness should last two or three days. longer than that means you did too much, not that it worked better.⁠ ⁠ the calories burned number on your watch is not accurate. ignore it. it is one of the main reasons women eat back calories they never actually burned.⁠ ⁠ four to six exercises on a leg day. that is it.⁠ ⁠ if the last one to three reps of a set are not hard, the weight is too light. that is the whole mechanism in one sentence.⁠ ⁠ and here is the big one.⁠ ⁠ if you are building muscle, the scale is not going to drop the way you expect. you might even go up a bit.⁠ ⁠ that is fine. muscle is denser than fat, so you can be smaller at the same weight. judge this by how your clothes fit and by your photos, not by the number on monday morning. by @zac_klassen
here is the part most women miss when they are trying to fix their numbers.⁠ ⁠ you focus entirely on what you eat. almost nobody looks at what they drink.⁠ ⁠ and you drink something four or five times a day, every day. that adds up faster than any single meal does.⁠ ⁠ for blood pressure.⁠ ⁠ beetroot juice and hibiscus tea. both have decent research behind them, and both work on the same thing, helping your blood vessels relax. modest effect, but it is real and it is cheap.⁠ ⁠ for cholesterol.⁠ ⁠ green tea, and anything with oats in it. oat beta glucan is one of the better studied things for ldl, which is why oat milk ends up on these lists.⁠ ⁠ for inflammation.⁠ ⁠ tart cherry juice and green tea again. tart cherry also helps with sleep, which does more for inflammation than the drink itself.⁠ ⁠ for blood sugar.⁠ ⁠ green tea or matcha, and plain water in place of whatever you were drinking. the biggest blood sugar win is almost always what you stop drinking, not what you start.⁠ ⁠ to be clear about what these are.⁠ ⁠ none of them are replacing medication and none of them will undo a bad diet. they are small nudges, and small nudges repeated daily for a year are not nothing.⁠ ⁠ start by looking at what is already in your glass. by @zac_klassen
you might be taking the right supplements at the wrong time.⁠ ⁠ magnesium at night. it helps you wind down.⁠ vitamin d and iron in the morning.⁠ omega 3 and zinc with food so your stomach doesn't hate you.⁠ creatine whenever. just take it every day.⁠ ⁠ none of this is complicated. it just needs a spot in your routine so you stop forgetting half of it. by @zac_klassen

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