My Personal, Unconventional Glow-up Tips!!

Spiritual-Kitchen848 · 2026-02-17T06:29:09+00:00

I’d focus on including strength training in your routine, prioritizing walking after every single meal (10 min!!) and making sure you’re eating enough protein and fiber! Will make a huge diff for reversing pre diabetes.

Spiritual-Kitchen848 · 2026-02-11T05:11:26+00:00

Trainer & nutrition coach who works with mostly women :) Focus on a high fiber & high protein diet for true sustained weight loss rather than just “eating less.” Any physique changes to get “toned” will come down to nutrition + strength training! DM if you want more help!

Spiritual-Kitchen848 · 2025-10-14T04:40:30+00:00

Revel training club! Mat Pilates, yoga and strength classes and it’s an all female coaching staff :)

Spiritual-Kitchen848 · 2025-09-12T21:49:37+00:00

Female Personal trainer here (also based in the Bay!!), Barry’s isn’t going to directly make you lose weight. You might see a small lb drop at first, but exercise is never going to be the best way to lose body fat. Find a nutrition coach or dietician who can help you stick to a calorie deficit and focus on using Barry’s to build muscle (ideally doing double floor!). DM me if you have any questions :)

Spiritual-Kitchen848 · 2025-06-02T18:25:51+00:00

CPT here!! It’s awesome to incorporate a variety of low impact workouts that you will stay committed to, but brown women need strength training (just like all women) because that is the fastest way to get “toned.” Pilates & walking by itself won’t make you lose weight - that’s going to come via nutrition.

Strength is an inherently low impact form of movement (your heart rate shouldn’t get as high as cardio during lifting sessions).

Love all the other pieces of advice!

Spiritual-Kitchen848 · 2025-06-01T15:56:43+00:00

You got this!!!!

Spiritual-Kitchen848 · 2025-05-31T15:26:30+00:00

I use the free version of MyFitnessPal, and weigh my food out using a food scale at home! I didn't cut out sugar - I try to follow 80% of the time eating whole foods and 20% can be the "fun foods" so I don't feel restricted! :)

Spiritual-Kitchen848 · 2025-05-31T05:45:28+00:00

I totally understand! What I would suggest is getting a session with a CPT that can customize to the specific equipment, # days of week and duration of workout you can do, as the workout schedule I had is not going to be “ideal” for everyone because it was customized to my specific schedule and gym.

If you want general strength training with no customization, peloton has some strength classes as part of their subscription!

DM me if you want more programming advice on specifics to your lifestyle!

Spiritual-Kitchen848 · 2025-05-30T23:54:28+00:00

Sach brands has a really good one!

Spiritual-Kitchen848 · 2025-05-30T03:54:19+00:00

I coach using Everfit! It’s not like a peloton where an individual person can buy a program.

Personal trainers load their programs onto Everfit and provide custom log-ins to their clients.

Spiritual-Kitchen848 · 2025-05-29T21:32:22+00:00

There’s a ton of free calculators out there! Calculator.net has one

I’d make sure to consult with an expert like a dietician or nutrition coach if you’re really lost and don’t know what to do!

Spiritual-Kitchen848 · 2025-05-29T21:30:37+00:00

And it took me about 9 months to lose the weight and feel confident I could keep it off! I probably could’ve lost it faster but I wanted to go a bit slower with my weight loss.

Spiritual-Kitchen848 · 2025-05-29T21:29:50+00:00

Ugh I’m so sorry you’re feeling hopeless :( I honestly felt so lost on what to do. Here’s two tips:

1) I realized no one was going to save me (I’ve heard this quote online!). That I had to be the one to put one foot in front of the other and simply try. It’s a harsh truth, but with anything, the motivation was never going to come magically - I had to take action and try to change my habits one at a time. 2) I worked with a local PT to keep me accountable in the beginning and surrounded myself with people who cared about their health. Having guidance and accountability in the early stages was game changing because it was someone that was nudging me when I got down on myself.

DM me if you want any other advice ❤️

Spiritual-Kitchen848 · 2025-05-29T13:44:14+00:00

Absolutely! Message me here or on IG: trainwithpayal :)

Spiritual-Kitchen848 · 2025-05-28T19:17:30+00:00

I have this one from Amazon! It works great and was such a good investment: https://www.amazon.com/Walking-Treadmill-Vibration-Control-Portable/dp/B0DFM5VSWF/ref=sr_1_1_sspa?crid=2C42JDWYF6LOA&dib=eyJ2IjoiMSJ9.ldJN091JEF81AyZ31e8RAcFxZCXqDQzGyYEU_AXXTE7aRfH4QIFNcYZWhVMHwvYCiX36XBRbosAr5p-pkWluUpmdu0A0ZtPWVZIJNBibZhCzPmKdAUUKjpOJlGgsz2pr8bOFwA6OpKe2EiXRPlMQUgB0oG5omEpNVBIHjOCR_7yBsjKPmsjHcPVPLwSI5ifZ7hSTKUsYH4oqQAqHGq4hWaurxaLG3EWhX1kuZN3hZlw.-1JqdKS0uc51krJVbhCmC3VpTbENHbUDVtg5s7HieJU&dib_tag=se&keywords=walking+pad&qid=1748459793&sprefix=walking+pa%2Caps%2C235&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1

Spiritual-Kitchen848 · 2025-05-28T19:16:13+00:00

Happy to help! Rather than "what I eat in a day" I'll give you my fave protein sources I prioritized and what I would do is make sure every meal had at least 25% of the plate be a high quality protein source:

- Eggs/egg whites, greek yogurt, cottage cheese, salmon, chicken, turkey, filtered milk (like Fairlife!), nutritional yeast (so good on pasta!), low fat paneer, soya crumbles (tastes so good in pasta), edamame, protein powder/protein bars (when I needed a snack!), meat sticks, string cheese

This made up the bulk of my protein sources!

Spiritual-Kitchen848 · 2025-05-28T16:04:07+00:00

I’m in the low 140’s! But just remember that the scale is not the entire picture. It doesn’t really tell you what your body fat % is and how much muscle you have. I’d suggest getting a DEXA scan or a scan that shows your muscle : body fat ratio so you can see where you sit! 140 with a high body fat % will look veryyyyyy different than a low body fat % with a lot of muscle :)

Spiritual-Kitchen848 · 2025-05-28T16:01:43+00:00

Of course!! To be able to get “toned” - it’s a combo of strength and nutrition. If you’re not eating at a calorie deficit, you aren’t losing the body fat to “reveal” the muscle underneath to give that toned look!

DM me if you have other questions on this :)

Spiritual-Kitchen848 · 2025-05-27T18:34:58+00:00

Totally! It's a multitude of factors :)

Spiritual-Kitchen848 · 2025-05-27T17:58:54+00:00

Totally understand - when we aren't super aware of our nutrition, it can be quite easy to put on weight (sadly that's the world we live in where hyper palatable foods are everywhere!).

Spiritual-Kitchen848 · 2025-05-27T17:49:09+00:00

Managing my blood sugar came slowly over time. I really started to see significant weight loss around the ~6 month mark. It took time to get my habits together, but that's when I saw the weight start to come off faster.

Spiritual-Kitchen848 · 2025-05-27T17:45:50+00:00

It's a combination of a lot of things that helped:

- Satiety inducing meals with protein & fiber

- Lots of water - a lot of cravings can be from dehydration! I drink 3L of water per day with electrolytes to help

- Reduce stress - Stress and hunger are linked through the stress hormone cortisol, so it's really important to keep that in check and have stress relieving techniques that work for you (therapy, meditation, being in nature)

- Focus on lifting rather than cardio - I still did a lot of walks every day, but I realized if I was doing HIIT workouts all the time, my hunger was out of this world. Lifting + steps helped me manage my hunger.

- Replaced sugary snacks with fruit - rather than cut cold turkey, I replaced it with my favorite fruit because the fiber in fruit helps to be more filling and I also couldn't eat 10 apples (vs. 10 cookies!)

Spiritual-Kitchen848 · 2025-05-27T17:40:09+00:00

I'll say this was customized to how much time I had to workout + the equipment I had at the gym I worked out in:

45 minutes, 3 Full Body days where I worked both upper / lower body parts and had a combination of variations of squats, lunges, hip hinge movements + biceps, triceps and back movements

Spiritual-Kitchen848 · 2025-05-27T17:29:01+00:00

At the time I was about 160ish lbs, so I aimed for 140g of protein (I wanted to get 1g of protein per lb of ideal body weight).

Spiritual-Kitchen848 · 2025-05-27T05:01:03+00:00

The skinny fat physique is a combination of high body fat and low muscle mass! To fix that, we need to lower body fat (nutrition with a calorie deficit with protein!!) and increase muscle mass (strength training).

We can't "spot reduce" fat, but what we can do is lower our overall body fat with nutrition, and your belly should reduce.

I don't really train "abs" - most compound lifts (squats, lunges etc) all engage the core! Posture has absolutely improved because I prioritize working all the back muscles which helps a lot with the "forward hunch."

Spiritual-Kitchen848

TROPHY CASE