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More posts from coachcoreymac

Show Kim some love in the comments ❤ She earned this.

And if you’ve been struggling with consistency and need a real plan…

Comment “IN” or message me privately. No pressure — just a conversation.

👇 Her story below.

Major shoutout to Kim — aka Spicoly 😎 @kymberlyo

All jokes aside… I’m incredibly proud of you. You committed. You trusted the process. You stopped quitting when things got uncomfortable. And you never threw in the towel.

What makes this transformation even better isn’t just the 30+ lbs gone — it’s the way you feel now. Mentally calmer. Physically stronger. Actually allowing yourself to have downtime and relax without guilt. That’s the real win.

Weight loss? That’s just the bonus.

“For years, my biggest struggle was consistency. I lived in an all-in or all-out mindset. Extreme diets. Extreme workouts. Extreme expectations. And every time the weight would come back.

Nothing ever stuck. As soon as I got off a “plan”, I’d fall right back into old habits.

What changed with Corey wasn’t another extreme approach — it was structure. He looked at my real life — my schedule, my kids, my job — and built something that actually fit. For the first time, I could see what an ideal day and week looked like for me.

Not perfect. Not restrictive. Not unrealistic. Structured… but flexible.

I learned what my personal non-negotiable were — and how to stick to them without feeling like I was starting over every Monday.

Corey doesn’t give you fluff. No gimmicks. No BS. Just real accountability, real systems, and real results. But what surprised me most is we didn’t just work on my body — we worked on my mindset.

This wasn’t another temporary transformation. This was learning how to sustain it.”
- Kim

#SustainableFatLoss #ConsistencyOverPerfection #NoMoreYoYoDieting #StructuredSuccess
#MindsetShiftFitness

🦸‍♂️🦹‍♀️Parent Power Project.

😴I was a trainer, super high-stressed. Sleep was nonexistent for 20 years. Training 5 - 6 days a week.

❌I went from one extreme to another. “Bulking”, then cutting weight way too low.

🍻🚫The body had had enough. The weekend drinking took a major toll.

🤢The 6 meals a day wrecked my digestion.

✅THE tipping point. Seeing the health issues my Dad had for years, RA, cancer, medications which made him sicker, and eventual Covid, which was the last straw.

🤕I was already having autoimmune issues, joint pain, and bloating all the time. I realized I was on the same path as my Dad, which meant my son was too.

🤔I needed to revamp and reeducate myself on true health—a sustainable plan which takes me out of the extremes of putting size on, and cutting weight.

📓A plan that works with my life, a way of eating that works and isn’t extreme, getting quality sleep, planning my workouts to be effective, but also allowing me to recover.

🤯I didn’t realize it at the time, but I was building the framework of the Parent Power Project.

⏩Fast forward, I’m in the best health of my life. Staying lean and strong year-round. No ups and downs.

🌟Added bonus, I always have energy for my son. Whether it’s a night time ride to the beach, playing basketball, or just hanging out. I refuse to be that parent that is couch bound everynight, who complains about back pain.

😎I am now teaching other parents (and busy adults) to do the same. To build a plan that works for them, and is both sustainable and progressive.

📝Now, each plan is tailored. So I can’t break down exacts here. But what I can do is send you the Parent Power Project: Macro Cheat Sheet. This is my first stepping stone.

🥗It’s a quick breakdown of hitting your macros easier! All you have to do is type “SEND” in the comments or DM’s, and the cheat sheet is yours!

#parentpowerproject #fatlossforwomen #fatlossformen #macrotracking #onlineweightlosscoach #fatlosscoaching #fitnessforparents #sustainablefitness #sustainablefatloss #onlinefitnessprogram

You can hit the polls for the Macro Cheat sheet too!

🦸‍♂️🦸‍♀️Parent Power Project PEEPS!

You have questions, I have the answers. Comment “IN” below or in my DM’s and we’ll talk.

@cmsottilare_poolgalnj Stressed to the max and trained at high intensity 5 days a week. Zero to little sleep. Worked on fueling the body correctly, de-stressing, regulating hormones, and building workouts back up. Lost and KEPT off 30 lbs.

@carl_good2seeyou Broke out of that all-or-nothing mentality. No extremes, just progressively getting better. Back to the basics and down 40lbs and counting.

@staceycotter_ Worked out for years. No set plan. Focused on fueling the body, how many macros she needs. Started with some basic strength training and progressed over time. Got shredded. Now training for a ½ marathon.

@kharris628 Small reset to calm the body down because of lots of training. Fueled the body, made workouts flexible with her family and work schedule, down 20lbs and counting.

@brianf2668 Taught what the body needs for fuel. Healthy habits. Workouts three days a week. Active on the other days. Down 40lbs surfing again, and keeping up with the kids.

@anjelicamacgregor Worked out but never had a set workout or nutrition plan. More food, surpassed protein goals. Hits the gym. Now has muscles and dropped some lbs of body fat, and is getting ready for a full marathon.

@staciesummer Super active and working out on the regular. Just needed a quick nutrition re-group. Focused on getting protein in, getting rid of the bloat, and digestive issues. Crushing it.

Me! Down 70 + lbs. Sleep has never been better. Train less now than I ever have in my whole life. Consistently lean year-round instead of the ups and downs. No more extremes.

Everyone’s story is different. But some key factors are a must for each person. Quality sleep. A sustainable workout and nutrition plan. Not being perfect, but being pretty good.

This is what the Parent Power Project is all about!

#parentpowerproject #fitnessforbusyadults #fatlossformoms #fatlossfordads #onlinefatlosscoaching #onlinenutritioncoach #dadbodsquad #fitmomsofinstagram #supermoms #superdads

Most high-stress professionals don’t struggle because they lack discipline.

They struggle because they’re operating at capacity.

When your schedule is full and your nervous system is lit up, intensity isn’t the answer.
Structure is.

Sustainable fat loss under stress requires stability across four pillars:
Prepare (sleep)
Plate (fueling)
Power (strength)
Pace (stress regulation)

If one is unstable, consistency becomes fragile.

Which one leaks first for you?

#SustainableFatLoss #HighStressLife #BusyProfessionals #StrengthTrainingForLife #StressManagement

DM me “SUNDAY” 🥣 to get on my weekly recipe list.

Every Sunday I send out a whole food recipe…And when you join, you’ll get my FREE eBook with 20 protein-packed recipes instantly. 🔥

This week: Creamy Butternut Squash Soup 🍂

Comfort food that actually supports your goals.

Ingredients:

🧅 1 large onion, chopped
🫒 4 tbsp olive oil
🎃 4 cups butternut squash, diced
🧄 4 garlic cloves, minced
🌿 6 sage leaves, chopped
🌱 1 tsp fresh rosemary
🥣 4 cups bone broth or vegetable broth
🥥 1/4 cup coconut cream
🧂 Salt + pepper to taste

Instructions:

1️⃣ Caramelize the onions (15–20 mins)
Heat olive oil over medium-low. Add onion and cook, stirring occasionally, until deeply caramelized.

2️⃣ Cook the squash (10–15 mins)
Add diced squash and stir to combine. Cook until it starts becoming tender.

3️⃣ Add aromatics + simmer (10 mins total)
Stir in sage, rosemary, salt, and pepper.
Add garlic and cook 3–5 minutes until fragrant.
Pour in broth, bring to a simmer, and cook another 10 minutes.

4️⃣ Blend (5 mins)
Let cool slightly. Blend until completely smooth.
Stir in coconut cream and blend again until incorporated.

5️⃣ Serve + enjoy 🤍

Save this for later.

And DM me “SUNDAY” so I can send you the full protein recipe eBook.

#WholeFoodCooking #RealFoodIngredients #CleanIngredientRecipes #NourishWithFood #FromScratchCooking

Most people are chasing weight loss.

But fat loss isn’t a strategy. It’s an outcome.

The strategy is how you live — consistently.

Here’s what that actually means:

Strength training
→ Preserves muscle.
→ Increases metabolic demand.
→ Signals your body to keep lean tissue while losing fat.

Quality nutrition
→ Stabilizes blood sugar.
→ Supports hormones.
→ Reduces reactive eating.
→ Fuels performance instead of draining it.

Daily movement
→ Increases total energy expenditure without burning you out.
→ Improves insulin sensitivity.
→ Supports recovery and stress regulation.

Recovery
→ Regulates cortisol.
→ Improves sleep.
→ Protects consistency long term.
→ Prevents the all-or-nothing cycle.

When these are structured — not extreme — fat loss happens as a byproduct.

You don’t force it. You support it.

And you don’t have to do it perfectly. You need a repeatable baseline.

If this shifts how you think about fat loss, save this and come back to it the next time you feel the urge to “start over.”

#SustainableFatLoss #PerformanceLifestyle #ConsistencyOverPerfection #HighStressLife #LongTermHealth

Let’s talk fat loss.

It’s not linear. Yes, the overall trend goes down…
But there will be spikes.
Peaks.
Valleys.
Stress shifts.
Sleep disruptions.

That’s normal.

What I don’t do:
❌ 6-week challenges
❌ Crash plans
❌ “All-in” extremes

Because adults with real stress don’t need perfection. They need structure.

Inside my 4P Framework, progress is supported by:
Prepare → Sleep
Plate → Strategic fueling
Power → Strength
Pace → Stress regulation

When one pillar drops (usually sleep or stress), progress feels chaotic.

When you hit 80% across all four? You win the week.

Not perfect. Pretty good.

If you’ve been stuck in the all-or-nothing cycle, this is your reminder:

Build a baseline. Not a sprint.

Quick question 👇

Where does your consistency usually break down?
🅐 Sleep
🅑 Nutrition
🅒 Training
🅓 Stress
Drop the letter below.

#SustainableFatLoss #HighStressLife #PerformanceLifestyle #ConsistencyOverPerfection #ExecutiveHealth

MacGregor’s winter log day 86.

Are we thriving?…No

Surviving?… Yes

🏖️ > ❄️
#boysofsummer

You’re not inconsistent. You’re overloaded.

And high-achievers are the worst at admitting that.

You’re juggling:
*Work stress.
*Family.
*Deadlines.
*Sleep debt.
*Mental load.

But instead of adjusting the system…You blame yourself.

Most people don’t fail because they lack motivation. They fail because they try to operate at 100% in a life that only allows 70–80%.

That’s why I build baselines for my clients. Not perfect plans.
*Sleep structure.
*Fueling anchors.
*Strength sessions.
*Stress adjustments.

If you hit 80%? You win the week.

Not perfect. Pretty good.

And pretty good — done consistently — builds real change.

Where do you feel the biggest leak right now?
Sleep?
Nutrition?
Training?
Stress?
👇

#HighStressLife #ExecutiveHealth #SustainableFitness #PerformanceLifestyle #BusyProfessional StressAndRecovery