Carrie- Age 58

Name: Carrie Boyd

Age: 58

What led you to flexible eating/ Flex Fuel?

My snacking was out of control. I knew I needed help with accountability. My daughter told me about this program.

What do you do to stay active?

Crossfit, hiking and many dog walks because I have 3 energetic dogs!

What has been your biggest challenge through this process so far and how did you overcome it?

Truly being honest with myself. I have been a huge sugar addict for years!


What has been your biggest success through this process so far?

Finally allowing myself and well being to come first. Along with getting off the sugar addiction train.

What do you like most about the flexible eating process?

I can eat what I want within moderation. Learning to adjust my menu based on my activities and commitments for the day.

What is your favorite treat to fit into your macros?

Peanut Butter! On toast, apples etc.

What is your favorite macro hack?

Any fun late night snack I can fit into my macros. Like chobani yogurt, with fruit added and freeze it.

What do you like most about having a nutrition coach?

Having someone to be there through my successes and hold me accountable during my failures. Someone who isn’t family or a friend. Sometimes it’s easier to share kinda personal stuff with someone you aren’t close to.

Would you recommend other to Flex Fuel and why?

Of course yes! The accountability factor is huge. The blogs, recipes, the facebook posts from people in the group. It has been life changing but understanding it is ok to be human too!


Thank you for all of your hard work and dedication Carrie, we are excited to continue this journey with you towards your healthiest life!


Liese: 3 Years of Hard Work= Results!

Liese originally started working with us at the very beginning of Flex Fuel, over 3 years ago! She has been through multiple cuts and bulks, diet breaks, refeeds, intuitive eating and has worked to learn more about her mind and body every step of the way. She started in 2015 at 118 lbs, 18% body fat and 96 lbs of lean mass. A year later, after working hard in the gym and going through a cut and a reverse, she stayed the same weight but dropped down to 12.5% body fat and 103lb lean body mass! About another year later, continuing to phase through nutritional periodization she bumped up to 120 lbs but down to 10% bodyfat and 108 lbs lean mass. Now, after years of hard work she sits at 125 lbs 12% body fat and 110lbs of lean body mass and has found a place where she is comfortable and happy to maintain.

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We want to show you this progression because it’s taken time, it’s taken consistency, it’s taken hard work and it’s taken her constantly evaluating what she wants, what’s important to her what her goals are. Achieving performance and aesthetic goals in a healthy way takes TIME. We live in an instant gratification era and often times if we don’t get results fast enough it’s easy to become impatient and jump to extremes. Building lean muscle is ideal because the more muscle you have, the more fat you will naturally burn at rest! We originally started her at 1900 calories and throughout the process, she now currently sits at about 2100 calories for maintenance.


NAME: Liese Nieman 

AGE: 37

What led you to Flexible Dieting/FF?:

oh man loaded question here.  Well I originally started with Katy before FF was even FF, an original OG. But I started because I wanted to learn how to properly fuel my crossfit workouts and at the time my running

What do you do you stay active?:

crossfit 4-5x a week,  a mom and also spend many weekends with my family either in the woods or on the water hunting and fishing

What has been your biggest challenge throughout this process?:

learning to let go of the scale. Since I spent most of my 3 years with Katy trying to actively gain muscle,  the scale should move.  That doesn’t always mean my brain understood that.  Once I let that go, it was amazing the progress that was made

What has been your biggest success?:

Too many to mention but I would have to say freedom. Freedom to know that I have the tools to either count macros myself, intuitively eat or just even just take some time off and know that I can come back and be right where I left off

What do you like most about flexible eating?:

That it’s flexible! I have the room to eat things I wanted and never feel deprived. One day I could eat completely clean and hit my macros,  the next day might have been a little different and had more treats and still hit my macros.  

What is your favorite treat to fit into your macros?:

chocolate,  I don’t think I’ve ever went a day without some sort of chocolate.  I always said I wouldn’t give up my treats and I never have.  

Macro hack?:

hmmmm that’s a hard one! I’m not sure. Eat all the veggies and save the carbs for treats 

What do you like most about having a nutrition coach?:

everything! Katy is amazing,  she is always there for me no matter what. She has talked me down a million times from mental breakdowns,  been there for me everytime I needed to vent about life , supported me at each and everything I have done..She isn’t just my nutrition coach, she is a life long friend


Would you recommend FF to someone? 

of course I would! I think anyone and everyone could benefit from the knowledge both Katy and Mal have. I know they have both helped change my life and the way I see myself and food. I hope that anyone who has been on fence reads this and takes that leap and trusts them . I promise you, it will be worth it 

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Performance Wins:


    • 18# Bench Press PR in last 6 months!


    • 20 RM Backsquat at 170# (220# 1 RM)


    • SUPER Close to a ring muscle up!


    • Consistently able to hit desired weights in the gym and feeling good in performance!



We are so proud of you Liese, thank you for all of your hard work and trust! We can’t wait to see what you accomplish in the future!



Cashew chicken stir fry

Ingredients for one serving:

5.5 oz of diced chicken

170 grams of stir fry veggies (I needed something quick so I bought the big bag of already mixed broccoli, carrots and snap peas from my local grocery store)

1 TB corn starch

4 tsp of Bragg’s coconut aminos 

1/4 cup(30 grams) of whole roasted cashews, smashed into pieces. I used the bottom of a drinking glass to gently break up the whole cashews. 


-First, spray your pan with non stick cooking spray and add chicken.

-Cook diced chicken until white all the way through and no pink shows, remove from pan.

-Spray again with non stick spray and add veggies and cashews. Put lid on pan and cook veggies for about 10 minutes on medium heat, stirring every couple minutes, until veggies are cooked and easily pierceable with a fork.

-While your vegetables are cooking, mix Bragg’s coconut aminos, corn starch and 2 TBL of water. 

-Once veggies are done, add chicken back to pan and pour the corn starch mixture over the stir fry, cook another couple minutes while stiring to coat everything.

-Remove from heat and enjoy! 


Macros for one serving:

27.4 carbs/ 14.4 fat/ 46.8 protein


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