Cathy mcfarland

01/05/2026

In a world of quick fixes, medications, and juice cleanses, I dare you to be different.

Health is ridiculously simple — just not easy.

Everyone’s body is different (I’m still figuring mine out too),
but some things are just facts:

• Eat mostly whole, nourishing foods
• Move your body regularly
• Manage stress
• Sleep enough
• Stay hydrated

Master these basics and you’re already 10 steps ahead of most people.

No hacks. No extremes. Just consistency.

If you need more help with your health and fitness journey Comment COMMUNITY let’s do this together 💪🏻

12/06/2025

For every mom over 40 who feels like her body is changing faster than she can keep up… this is for you.
I’ve lived it. I’ve transformed it. And now I coach women just like you to gain muscle, boost metabolism, and feel amazing again.
Tap follow your comeback starts here. 💙🔥

11/24/2025

Save this fat loss meal plan

1,400 calories • 130g protein
Designed to help support fat loss, build lean muscle, and keep you full without cutting out real food.

Meal 1: High-Protein French Toast

2 slices low-calorie bread

½ cup egg whites

1 scoop vanilla protein powder

Cinnamon + vanilla extract

Optional: berries or a small amount of sugar-free syrup

Macros: 270 calories | 32g protein | 22g carbs | 4g fat

Meal 2: Ground Beef Power Bowl

4 oz lean ground beef (96%)

½ cup cooked jasmine rice

1 cup shredded lettuce

2 tbsp salsa

1 tsp olive oil

Macros: 370 calories | 32g protein | 24g carbs | 14g fat

Meal 3: Chicken & Cauliflower Stir-Fry

5 oz chicken breast

1.5 cups cauliflower rice

½ cup bell peppers

1 tsp sesame oil

1 tbsp soy sauce or coconut aminos

Macros: 340 calories | 38g protein | 10g carbs | 12g fat

Snack: Protein Pudding Bowl

¾ cup non-fat Greek yogurt

½ scoop chocolate protein

1 tsp peanut butter

1 rice cake crumbled on top

Macros: 420 calories | 28g protein | 34g carbs | 8g fat

Daily Total:

1,400 calories

130g protein

90g carbohydrates

38g fat

12/02/2024

Here’s a few more helpful tips for those hot flashes. As always here to help if you need it💕
💕Stay Cool. Dress in layers and choose lightweight, breathable fabrics like cotton. Keeping your environment cool can also help; use fans or air conditioning, and consider taking cool showers.

💕Mind Your Diet. Avoid triggers such as spicy foods, caffeine, and alcohol, as they can exacerbate hot flashes. Incorporate more fruits, vegetables, whole grains, and healthy fats, which can help stabilize your body’s temperature.

💕Practice Relaxation Techniques. Stress can worsen hot flashes, so incorporating relaxation practices like yoga, meditation, or deep-breathing exercises can be beneficial. Regular practice can help manage stress levels and reduce the frequency of hot flashes.

💕Stay Hydrated. Drinking plenty of water can help regulate body temperature. Herbal teas such as peppermint or chamomile may also have soothing effects. Aim for at least 8 cups of water a day, adjusting as needed based on activity levels.

💕Consider Herbal Supplements. Some women find relief using herbal remedies like black cohosh, soy isoflavones, or evening primrose oil. However, it’s important to consult a healthcare professional before starting any supplement to ensure safety and effectiveness.

11/25/2024

One of the biggest factors that affects us during menopause is sleep. This is arguably the most significant influence on our mood changes; when we don’t get a good night’s sleep, everyone suffers. Don’t go through this alone, ladies—there is help available, and together we can figure it out to make our lives, and the lives of those around us, happier!

11/23/2024

Menopause and weight gain! How can we help ourselves. Some symptoms you might be experiencing
😮More Hunger
😮Intense cravings
😮Redistributed fat
😮Poor sleep
First I’d recommend you to get your hormones checked. In the meantime try to listen to your body eat more protein and add in more minimally processed foods! Let me know if you’d like my cheat sheet 💕

11/21/2024

“I always thought it was metabolism until I became certified as a menopause coach! Hormones play a significant role, so it’s important to get them checked and listen to your body as much as you can. It usually tells you what you need.”

11/20/2024

Make sure you check out all the slides! COMMENT FREE and I’ll send you part of my Menopause guide which covers nutrition! If you’re not in this phase of life I’m sure you know someone who is so share and let’s spread the 💗

10/30/2024

Going into the holiday season can be a challenge so if you need accountability message me !
Today is the cheapest you will get ! What you get ?
STARTS Monday November 4th !
1️⃣Accountability
2️⃣Selfcare Checklist
3️⃣Weekly Check in
If you’re in drop a 💪🏻and I’ll message you Deets.

10/14/2024