In this episode, I'm sharing exactly how I've successfully completed two intentional cut phases, one in 2023 and another in 2025, with great results. I rarely miss my macro targets, and today I'm walking you through my entire process. From my Sunday planning routine to how I handle dinners and diet breaks, I'm sharing the specific strategies that have allowed me to stay consistent, avoid burnout, and see real progress without dropping my calories too low. If you've ever wondered how to actually nail your macros during a cut (not just understand the theory but execute it day after day), this episode is for you. Plus, I'm sharing why I rarely ever eat out during a cut, how I use my food scale strategically, and the one tool that's more accurate than MyFitnessPal. Whether you're planning your first cut or looking to improve your current approach, these practical tips will help you stay on track without feeling miserable.

BLOG POST for this episode

WAITLIST for new coaching offer

MY WEBSITE

WORKOUT WITH ME

In this episode, I'm sharing the 11 lessons I learned from my 11-week cut where I lost 8 pounds and kept 6-7 off.

New nutrition coaching offer: WAITLIST

MY WEBSITE

BLOG POST for this episode.

IG Post (nutrient dense vs calorie dense examples): HERE

My "DEFICIT" highlight on IG: HERE

What You'll Learn:
- Why hunger is actually a sign you're doing it right (and how to work with it, not against it)
- The meal timing strategy that prevents white-knuckling your way through the day
- How to be in a REAL deficit vs. a mystical one (this is where most people fail)
- The simple My Fitness Pal hack that eliminates daily meal planning
- Why the scale will lie to you, and how to zoom out for real progress
- What your body is actually doing during your first scale dip (hint: it's not fat loss yet)
- The truth about tracking bites, licks, and tastes

If you've been spinning your wheels trying to lose those last few (or several) pounds, this episode will give you the roadmap.

Referenced in this episode:
Episode 8: Your 5-Step Roadmap to Lose 10-15 lbs by Summer
Episode 7: The Sunday Setup - Your 8-Step Checklist for a Winning Week

Erik and I are pulling back the curtain on exactly how we manage our family budget - with screenshots! We use a zero-based budgeting system through the EveryDollar app, and today I'm walking you through all 6 steps, from giving and savings to sinking funds and spending categories.

But first, I'm sharing a very personal story about the budget panic I experienced just weeks after having Vance - and how sitting down with the actual numbers turned my fear into peace.

In this episode we cover:

My postpartum budget panic and what snapped me out of it

Why we budget giving and savings FIRST

The 6 steps of our zero-based budgeting system

How the EveryDollar app works and why we love it ($79.99/year)

Sinking funds - most people ignore this part (big mistake)

The true cost of car payments (and what that $532 / month *could become)

Why this system brings peace, not restriction

LINKS:

EveryDollar App (free first month + $10 off): CLICK HERE

BLOG POST with screenshots of our exact budget categories: karleekuykendall.com

MY WORKOUT SUBSCRIPTION: HERE

One podcast episode / month will be posted on Youtube: HERE

Want to lose 10-15 pounds before summer? In this episode, I break down the exact 5-step process to achieve sustainable fat loss. A data-driven approach that actually works.

BLOG POST for this episode :)

What You'll Learn:

- How to accurately determine your maintenance calories (and why most people get this wrong)

- The right way to track your food - accurate and excessive are not the same thing

- How to calculate your calorie deficit for fat loss

- Setting a protein goal that preserves muscle while losing fat

- Why "calories are king, protein is queen"

- Establishing exercise minimums that fit your current fitness level

Resources Mentioned:

- MyFitnessPal (tracking app)

- MacrosFirst (tracking app)

- Cronometer (tracking app)

- FOUNDATIONS Program HERE

- Sunday Setup episode (Episode 7 of the Podcast)

Work With Me:

Ready for personalized guidance? I'm currently taking on new 1:1 coaching clients. You'll get in-depth check-ins, direct access to me throughout the week, and hand-held guidance through your entire journey.

Apply for 1:1 coaching HERE

Join the FINAL round of Group Macro Coaching HERE

Ahhh the Sunday scaries - that sinking feeling when you realize Monday morning you'll be back on someone else's timeclock while your personal life feels out of control? In this episode, I'm sharing the exact Sunday Setup system I use to go from reactive and overwhelmed to intentional and in control.

We're diving into why our willpower is highest when we're NOT in the moment, how to reduce decision fatigue throughout your week, and the 8 simple steps that will transform your Sundays from stressful to strategic.

BLOG POST for this episode

HERE is a link to your 10 meal ideas for your Sunday Setup (things I personally make)

Ready to have your workouts planned for you? Join 300+ women in my app subscription where I create and follow the same training programs daily. JOIN TODAY.

When I think about our debt payoff story, it really does put a lump in my throat. Not just because of what Erik and I accomplished, but because I think about how we're setting up our future grandkids and great-grandkids to be better off than we are.

I think every generation has this desire for their kids to be better off than they were. I know our parents did.

Today, I'm sharing the full story of how my husband Erik and I paid off $65,000 in debt in about 2.5 years while making a combined gross income of just $76,000.

BLOG POST for today's episode

TOTAL MONEY MAKEOVER book

FINANCIAL PEACE UNIVERSITY course

INSTAGRAM POST from 2021 (about our debt payoff journey)

In 2020, I became obsessed with purging and it changed everything. In this episode, I'm sharing 15 areas of your life and home that you can purge to feel lighter as we enter 2026.

We'll cover everything from kids' toys and artwork to your camera roll, email inbox, closet, and even who you follow on Instagram. I'm also sharing the two main methods that have stuck with me from Marie Kondo and The Minimalists, plus my favorite organizing hack: the go-back basket strategy.

Here's the truth: less stuff = more brain space, less putting back day in and day out, and more freedom. What if we actually DO have the time to workout, go on a walk, and meal prep, but so much of our time is spent managing all our crap that it FEELS like we don't have the time?

If I had to choose 3 things from this list that have impacted me the most, it's #4, #5, and #10 on this list.

Download the free purging checklist HERE.

Join us in the app workouts HERE.

Link to the blog post HERE.

Sarah's Day storage strategy - it's not letting me link directly to this particular post for some reason, but HERE is her page, and it's the recent post with her in a red workout set with clear storage boxes in the background!

@hanashappyhome - the home design inspo account I mentioned

This is Part 2 of this reflection and planning series.

Check out THE BLOG POST for this episode!

@THESALESGIRLSOFFICIAL get credit for Part 1 (SWOT Analysis) of this podcast!

There are 2 parts to today’s episode, and there are takeaways in here for everyone listening, regardless of whether you run your own business or not.

Part 1 is focused more on the operational side of things, and part 2 is focused on the financial side of things.

Part 1: Operational Focus - 5 Step Process

Step 1: SWOT Analysis

Step 2: Brain Dump Your SWOT

Step 3: List Your Accomplishments

Step 4: Create a 3-Year Picture

Step 5: Create a 1-Year Plan (based on that 3-year picture)

Part 2: Business Financials Focus - 5 Step Process

Step 1: Review the Previous Year

Step 2: Create Spreadsheet for New Year Financials

Step 3: Project New Year Based on Highs / Lows from Previous Year

Step 4: Plan Out When to Launch Offers