In this episode, we're catching up with registered dietitian, Hillary Ervin, who's been coaching me since 2021. Even as a fitness professional, I struggled with keto and gaining weight until Hillary helped me track macros and achieve my goals. We discuss my initial 12-week cut, transitioning to barbell training, and what it was like going into a surplus phase. Hillary and I reflect on the importance of daily weigh-ins and playing the long game in fitness. Also, exciting news—stay tuned for our upcoming year-long transformation program launching in fall 2025! This episode is a deep dive into nutrition, fitness, and what it takes to truly transform your body and mindset.

What You'll Hear:

• 00:00 Introduction and Guest Reintroduction
• 01:10 Colleen's Struggle with Keto and Seeking Help
• 01:56 Starting the Journey with Hillary
• 05:06 Challenges and Realizations in the First Cut
• 06:45 Tracking and Consistency
• 11:32 Transitioning to Maintenance and New Training Goals
• 15:06 Navigating Life and Nutrition
• 19:51 Preparing for the Second Cut
• 29:25 Executing the Second Cut
• 32:21 Entering the Surplus Phase
• 38:01 Daily Weights and Caloric Surplus Challenges
• 39:12 Using the Scale as a Tool
• 41:56 Surplus to Maintenance Transition
• 43:24 The Mental and Physical Strain of Surplus
• 46:26 The Importance of Maintenance Phase
• 49:18 Gradual Deficit and Holiday Challenges
• 51:45 Signs to Stop a Deficit
• 54:22 The Final Month of Deficit
• 56:54 Post-Deficit Reflections and Reverse Dieting
• 01:06:40 The Long Game and Final Thoughts