Absolute Health & Fitness

Absolute Health & Fitness Mackenzie Dutton,
Online Fitness and Nutrition Coach
Download my Fat Loss Guide here:
https://absolutehealthandfit.myflodesk.com/fatlossforbeginnersguide

09/03/2026

If you workout at home and feel capped out with the weights you have on hand,

You don’t always have to invest in more weights to get more from your lift.

Playing around with tempo, adding pauses, and half repetitions can go a long ways in terms of increasing intensity.

I made this video based on a goblet squat but these modifications can be applied to most exercises.

Which one will you try first?

09/02/2026

Feelings are fleeting and will almost always let you down if you rely on them to motivate you into action

Typically, acting on your current “feelings” will just feed into your current feeling… it won’t change it.

You know what will change it?

Action.

Doing the thing you said you would do…

Even though you don’t FEEL like it.

That will create a feeling you will want to act on.

One of satisfaction and pride.

Because you did what you said you did, even when it didn’t sound fun.

And you know who can do hard things like that?

YOU.

09/01/2026

Oftentimes after dinner snacking isn’t a result of actual hunger—

It’s your body’s way of “winding down” after a long day.

If after dinner snacks are something you struggle with, you can either intentionally plan for a small snack that will satisfy your cravings AND fit in your plan,

OR

You can try one of these 5 things in place of a snack.

1. Eating more satisfying meals throughout the day to try to curb any cravings or hunger pangs at the end of the day… all while remembering, if you’re in a calorie deficit, hunger WILL be part of the equation.

2. Drink a tea or any other low calorie drink you enjoy. Sometimes sipping on a drink can satisfy whatever craving you might be having- for less calories

3. Move! Going for a walk or getting a stretch or mobility workout in are great ways to wind down and let your body “relax” without food being a part of it

4. Change your environment or routine. Screens aren’t helpful when it comes to staving off late night cravings. Try something different like reading a book, journaling outside, or doing a hobby you enjoy that keeps you out of the kitchen.

5. Establish a clear “closed kitchen” routine. This means you pick a specific time that eating for the day ends. It could be 7pm, or it could be after the dishes are washed and the kitchen is cleaned. Whatever it is— stick to it

09/01/2026

This is for the days/nights when you feel like take out is the only or best option.

2 ingredients that simplify things when life gets chaotic.

Grab a bagged salad and some rotisserie chicken.

Top the salad with the chopped chicken.

Or throw it together in a wrap.

You can use Ceasar salad, dill pickle salad, southwest salad….

If it’s a bagged salad, and you like it?

Use it.

It takes 5 minutes.

Maybe 7 minutes if you’re going to make several at one time.

You can’t go through the drive through faster, or for less money— OR calories.

It’s simple, but it’s also delicious.

What combo will you be trying?

08/27/2026

I’m definitely not saying you shouldn’t love it.

But you don’t have to love it, in order to do it.

We all do things everyday that we don’t LOVE to do.

Brush your teeth,

Make your bed,

Cook dinner,

Clean the house,

Wake up with the babies.

But you do the anyway.

They are non-negotiable.

Why aren’t your workouts the same?

There is literally NO downside to moving your body daily.

Make it a no -negotiable.

And quit using your “dislike” for it as an excuse not to do it.

08/25/2026

Being intentional about your dietary fiber does NOT have to be complicated.

Simply adding a serving of canned beans can provide you with 6-9g fiber 🫘

Ideally, you want to aim for 18-20g fiber per 1000kcal you consume, daily.

Not sure how many calories you should be eating daily?

Download my FREE calorie calculator here 👇🏻 or in the link in my bio. 🔗

https://absolutehealthandfit.myflodesk.com/caloriecalculator

You’ll get custom calorie and macro calculations based on your goals.

And as always, if you have any questions about any of it?

Please reach out, I’m always here to help 🫶🏻

08/23/2026

Fat loss is a lot like emptying out a bottle of hand sanitizer.

Your journey won’t look the same from start to finish.

There will be seasons of relatively “easier” fat loss, followed by seasons of “harder/slower/no progress”

That’s normal and should be expected.

The moral of the story?

Keep squeezing and shaking— you’ll get there eventually.

08/21/2026

Nothin grinds my gears more 🤣

But in all reality,

The number on the scale should not represent anything more to you than a single data point on the journey to your destination— a healthier, stronger, more confident you 🫶🏻

Focus on the things that actually matter:

-your energy levels

-your confidence

-strength gains

-changes in circumference measurements

-your consistency

08/20/2026

Consistency mean you do the imperfect workout, anyways.

You hit your calories and macros most of the time but don’t allow unexpected change in plans to derail you completely.

What you DO each and every day compounds.

Even if it isn’t perfect and doesn’t go to plan.

Do it anyway 🫶🏻

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