Ready to trade diet whiplash for strength, energy, and clothes that fit better? We sat down with strength and nutrition coach Claire Farrar to unpack what really changes bodies long term: smart fueling, realistic deficits, progressive strength training, and a supportive community that keeps you showing up even on busy weeks.

Claire traces the shift from quick fixes to a more thoughtful approach built on body recomposition. We dig into why TDEE and BMR matter more than scale weight, and how a small calorie deficit—paired with protein and lifting—wins over extreme cuts that wreck energy and muscle. Intermittent fasting gets a candid review: while gut rest has its place, most people struggle to hit protein and micronutrients in a tight eating window. Instead, we show how front-loading the day with breakfast and balanced meals every three to four hours supports digestion, hormones, performance, and appetite control.

We also introduce Drop Two Sizes, our 12-week program designed to make sustainable change simple. You’ll get weekly grocery lists, sample meal plans, a practical food journal, and a training plan with three strength days and one metabolic session that adapts to your level. We meet Monday nights on Zoom for coaching and Q&A, and connect through the Skool app so you’re never doing this alone. To reduce friction, we’ve lined up local partners like Clean Eatz, Baja Beach Wellness, Kimberton Whole Foods, and Fleet Feet for helpful savings, recovery, and ready-to-go meals that make your week easier.

If you’re tired of chasing the next trend and ready to feel stronger, leaner, and more confident, this conversation lays out the path and the tools to walk it. Subscribe for more evidence-based coaching, share this with a friend who needs a nudge, and leave a review to help others find the show. Then grab your spot in Drop Two Sizes and start your reset with us.

We tackle common strength training myths with Alliance Fitness Center owner Sarah Small, separating fact from fiction to help you train more effectively and avoid misinformation that could be limiting your results.

• Lifting weights doesn't make women "bulky" due to insufficient testosterone levels in most women
• Muscle soreness isn't necessary for progress and can actually hinder consistent training
• Fat loss happens primarily in the kitchen, not through endless cardio sessions
• Runners and all athletes benefit from proper strength training beyond sport-specific movements
• Both older adults and children can safely strength train with appropriate progression
• Machines and free weights both have benefits depending on your goals and experience level
• Stretching isn't the primary factor in injury prevention despite popular belief
• Squats and deadlifts are beneficial exercises when performed with proper technique
• Muscle cells physically cannot transform into fat cells when you stop training

Got fitness myths you want debunked? Message us on social media or through our website at alliancefitnesscenter.com!

We dive into the science and applications of strength training for all ages, defining what it is and dispelling common misconceptions about how to build real strength.

• Strength training requires working muscles at 70-80% of maximum capacity, not high-rep endurance activities
• Children as young as 6-7 can safely strength train, with research showing no negative impacts on growth
• People in their 80s and beyond benefit tremendously from proper strength training for fall prevention and quality of life
• Training 2-3 times weekly with full-body sessions is the "Goldilocks zone" for most people seeking results
• Power (ability to move quickly) is lost twice as fast as strength with aging, making speed training crucial alongside strength work
• Consistent practice of fundamental movements like squats, presses, and pulls applies across all ages, just modified appropriately
• There are no "bad exercises," only inappropriate applications based on individual circumstances
• Functional fitness prioritizes training that improves real-life movement patterns and abilities

If you're a current Alliance Fitness Center member who has never had a Functional Range Assessment (FRA), we're looking for three volunteers to receive a free assessment as part of our coach training program. Contact us to participate!