🚨Disclaimer: If you do not have aesthetic goals related to your body and feel good about being in your “birthday suit”, this blog likely will not benefit you. If you are extremely confident in your physique and currently have your dream bod in full effect, this blog will likely not benefit you (and kudos, girlfriend! We’re all trying to get where you are).

Most of the women that come to us have one of two goals:

  1. Lose weight
  2. Tone up

This translates to us as:

  1. Lose body fat
  2. Sculpt feminine muscles

But… Let’s face it, we all just want to FEEL GOOD NAKED! Am I right!?

If you are strength training properly, you will gain muscle and sculpt that “toned” body you want. However, if there is a fair amount of fat over those muscles, you will not see that toned, sculpted bod. So, many times our plan for new clients is simple:

  1. Lose body fat
  2. Female focused strength training

Today I’m going to chat about the “body fat” portion of our plan. Excess body fat is typically why our clients don’t look or feel how they want and it also has a linear relationship with chronic health conditions like heart disease and diabetes.

So how do we pack on body fat in the first place?

(Drum roll puhlease……)

We consume (eat) more calories than we are expending (using). It doesn’t matter if it’s carbs, fat, or protein. Laws of physics say that energy can not be created or destroyed, it can only be changed. Food is energy. We use a measurement called “calories” to determine how much energy is in our food.

If you are not using all of the energy (calories) you are consuming, your body has no choice but to store it. Unless we give our bodies a really good reason to use those extra calories to build more muscle, it will automatically store the extra energy as fat. 😔 Sad I know.

However, if you are burning more calories than you are consuming, your body must dip into those fat stores and convert the stored fat into energy it can use. Thus, eliminating body fat. YAY!

Lucky for us, babes, there are really only 3 things that matter when it comes to fat loss:

  1. How many calories you are eating
  2. How many calories you are burning
  3. The hormonal response to the type of calories you are eating (the least significant of the three and extremely complicated, we’ll talk about this later 🤓)

We can directly control how many calories we are eating and how many calories we are burning. If you are consuming more calories than you are burning, you will gain body fat. If you are burning more calories than you are consuming, you will lose body fat.

Most females that workout a couple of times per week and don’t have extremely active careers, have a comparable basal metabolic rate (this is simply how many calories you burn in a day). Because of this basic science, we are able to create a meal plan that most (if not all) women will lose a significant amount of fat on. (The link is at the bottom of this page titled “Slay The Birthday Suit Meal Plan 😻 ).

At the end of the day, feeling good naked and being confident in your “birthday suit” is what we all deserve. Whether you have 2, 20, or 60 percent body fat, you deserve to fall in love with yourself every single day because you’re amazing. You deserve to fight for and accomplish anything that may be holding you back, and you deserve to invest in your future self. If you aren’t exactly where you want to be today, CHANGE IT! Dreams and sweat are what all good things are made of, right? 🙂



I recommend following it for 3 to 6 weeks to get the absolute best results. The meal plan includes recipes, grocery lists, and everything you need to get started right now!


Until next time, booty queens

Savanna Ray

About the Author: Savanna Ray

Savanna spent 6 years at Southern Illinois University of Edwardsville studying medicinal chemistry. She went on to get her doctorate degree in pharmacy. The majority of her curriculum focused on biochemistry, anatomy, and physiology. Her love for these subjects led her to her primary passion which is science based nutrition and training programs.