We’re Alaina, Carly, and Julie. Three sisters, moms, and founders of Balanced Beyars on a mission to help women feel informed, supported, and empowered through every phase of womanhood.
You may have noticed us talking about fat loss quite a bit over the last 6 months. Truthfully, we were hesitant to even say those words out loud at first.
“Weight loss” has become one of those phrases that immediately gets lumped into diet culture, body obsession, and the idea that a woman’s worth is somehow tied to her size.
We wanted absolutely NOTHING to do with that, so for a long time it felt safer to avoid the conversation altogether (even when we were quietly yearning for our own body composition change behind the senes).
But then something interesting happened!!!
As the three of us focused on nourishing our bodies with awareness, building muscle, improving our sleep, managing stress, and SHOWING UP for ourselves more consistently, we collectively lost more than 25 pounds naturally in 5 months—all while navigating postpartum life, breastfeeding, injuries, businesses, toddlers, marriages, and all the beautiful chaos that comes with being women.
Women deserve to know that body composition can change without punishment, crash diets, extremes, or disconnecting from their bodies.
In many ways, the physical weight we lost was only one part of the story.
We also started putting down some of the mental, emotional, and energetic weight we had been carrying for years. Things like people-pleasing, martyr patterns, and all-or-nothing thinking. We were stuck in the habit of putting ourselves at the bottom of our own priority lists.
The changes showed up in our bodies, but they also showed up in our confidence, our energy, our relationships, and the way we MOVED through our days.
THAT is the conversation we want to have here! We’re so fahkin’ tired of women having to choose between their health (both mental & physical) and their fat loss goals.
Carly (the middle Beyar sister) lost 10 lbs in 6 weeks…
Alaina (the oldest Beyar sister) lost 13 lbs in 18 weeks…
(Julie’s photos are not here because she’s breastfeeding and fat loss is not a goal for her right now in this phase!)
“Smaller is always better.”
“Your worth is tied to the weight on the scale.”
“If you’re not seeing results, you need more discipline, restriction, or exercise.”
We know this alllll too well because we believed that sh*t for years. We were retired college soccer players just trying to stay as fit as we were “back in the day”.
And you know what happened? We burned out and truly disliked ourselves.
We became obsessed with achieving superficial aesthetics.
We gained the weight back…every single time.
We felt guilty (and obsessed) around food and workouts.
We lost self-trust and felt like we couldn’t keep ANY promises we made to ourselves.
We unknowingly messed with our menstrual cycles & dealt with bad PMS, missing periods, inflamed bodies.
The whole irony of this narrative is that it caused us to be UNHEALTHY.
It made us Balanced Beyar girlies very unbalanced women.
It wasn’t until we became postpartum moms that we realized something kind of embarrassing... You can’t hate yourself into your dream body. Trust us. We tried. 😂
As we said, for years we thought the goal was to lose weight.
Now, we believe the goal is to become the kind of woman who naturally creates a healthy life that she can maintain.
Because losing weight and transforming your life aren’t always the same thing.
One changes JUST your body, superficially. The other changes your body, but ALSO your habits, beliefs, mindset, identity, self-talk, priorities and the way you show up every day.
We’ll choose the latter every single time because our bodies are MEANT to change throughout womanhood.
Maybe we’ll get pregnant again. Maybe postpartum throws us for a loop. Maybe life gets overwhelming and we get bogged down for a season. Maybe perimenopause humbles us someday. 😂
The reality is that our hormones, bodies, and needs will continue to evolve throughout every phase of life. As women, we’re so dynamic.
That’s why we believe it’s so important to become a woman who trusts herself, keeps promises to herself, prioritizes her own health, nourishes her body, and knows how to care for herself.
That’s the stuff that stays with you no matter how much your body changes.
That’s why we’re not just interested in helping women achieve their most confident bodies. We’re interested in helping women become stronger, healthier, more confident, more energized, and more aligned with the life they’re trying to create.
Eventually, the transformation stops being about the scale, the measurements, or the before-and-after photo. It becomes about becoming the kind of woman who feels fully alive in her own skin.
And here’s the irony...READY?
When women stop obsessing over becoming smaller and start focusing on healing, building strength, regulating their nervous systems, nourishing themselves, and keeping promises to themselves...
They often become healthier, more confident, more magnetic, and yes, even sexierrrrr in the process.
Your amazing body tends to follow when your foundation is strong.
…and if you have body comp goals, we want this for you.
Remember, we don’t believe there is ONE magic fat loss strategy. The magic happens when dozens of small foundational shifts start working together…holistically. But if you’re looking for a place to start, here are a few strategies from our Fat Loss Phase Guide that genuinely moved the needle for us:
In boring science terms, strength training became a non-negotiable because muscle supports metabolism, hormones, longevity, confidence, and overall health. But the sexiest thing about weight lifting is that muscle will burn calories for you while you’re resting on the couch. It literally WORKS for you. Put it on the payroll - righttttt?
It’s also what will change your body composition to have visible abs, “snatched waist”, toiiiiight glutes, and make you overall stronger and more energized. You CANNOT change your body composition without it.
We love the MOVES APP (25% off with our code BALANCED25) *great for beginners to advanced!!
Most women dramatically underestimate how much protein and fiber impact hunger, body composition, recovery, energy, blood sugar balance, digestion, and muscle growth. It sounds simple, but this one habit alone can be an absolute game-changer for women pursuing body composition goals.
Rule thumb for protein is to aim for 0.7-1.0 grams of protein per pound of your goal body weight.
For fiber, we recommend aiming for at least 25-35 grams per day from fruits, vegetables, beans, legumes, chia seeds, flax seeds, oats, potatoes, and whole-food carbohydrate sources.
Try tracking your intake with an app like MYFITNESSPAL to see if we are getting in enough protein & fiber!
Walking is one of the most underrated fat loss tools available. It burns calories without adding significant recovery demands, helps regulate blood sugar, reduces cortisol, and increases your daily energy expenditure through NEAT. Aiming for 7,000+ steps per day is one of the simplest habits you can build for long-term body composition and health! AND IT IS $FREE.99!!!!
Listen to this pod on the many benefits of walking.
One of the biggest AHA moments for us was realizing that being hungrier during the second half of our cycle isn’t a lack of willpower... it’s literally our biology as women.
After ovulation, your body naturally requires more energy as progesterone rises and your metabolism increases. Research shows women often burn slightly more calories during the luteal phase, which is one reason hunger, cravings, and appetite tend to go up, up, UP.
Instead of fighting our increased hunger, we started planning for it!!! A small, intentional calorie increase, a little extra protein and fiber, and giving ourselves more flexibility helped us stay consistent instead of ending up in the classic “I blew my diet” spiral.
Turns out it’s a lot easier to work with your hormones than against them… Kinda why we made our entire Cycle Strategy Phase Guide.
Poor sleep affects hunger, cravings, blood sugar, recovery, mood, energy, and to be honest…decision-making lolll. Seriously... after a horrible night of sleep, are you craving a chicken breast and a salad? 😂 Absolutely not. You’re tired, hungrier than usual, craving quick energy, and running on willpower fumes. Don’t underestimate the power of sleep. It may be one of the most overlooked fat loss strategies on the planet.
If your body constantly feels like it’s in survival mode, it doesn’t give a FAHK about fat loss. It’s focused on getting through the damn day. That’s why one of the most underrated fat loss strategies has nothing to do with calories or workouts…
It’s creating moments throughout the day where your body actually feels SAFE. For us, that has looked like walking outside in the sunshine, listening to the birds chirp, spending time with friends and family, prioritizing sleep, taking a few deep breaths before meals, journaling, prayer, meditation, reducing unnecessary commitments, getting off our phones, and simply slowing down enough to enjoy the lives we’re working so hard to build.
Find what works for you and stick with it.
One of the most powerful questions we ask ourselves is:
“What would the healthiest, strongest, most aligned version of me do today?”
Not next month. Nottttt after I lose 20 pounds.
TODAY.
Would she go for a walk?
Would she prioritize protein?
Would she get to bed on time?
Would she speak kindly to herself?
Fat loss became much easier when we stopped chasing a future version of ourselves and started practicing being her now. Because eventually your actions shape your habits, your habits shape your identity, and your identity shapes your reality.
Reminder: The goal isn’t just to lose weight. It’s to become “her.”
These practical tips barelyyyyy scratch the surface. We have 95+ more in our guide because we can’t be tamed.
After months of living our fat loss journeys ourselves, testing strategies, making mistakes, learning what actually works (and what absolutely doesn’t)… we compiled everything into our
(waitlist gets the entire bundle for only $40 on June 22-23)
✨ The Fat Loss Phase Guide featuring our 100+ personal favorite fat loss strategies across soooooo many categories (nourishment, muscle building, metabolism, hormones, menstrual cycle support, mindset, nervous system regulation, habit change, stress management, and sustainable body composition.)
✨ Our “What If?” Fat Loss Tips to give you help wtih real-life situations that typically derail progress, including vacations, travel, restaurants, weekends, overeating, cravings, social events, and getting back on track without spiraling.
✨ Our Banger Recipe Ebook packed with the exact high-protein meals, snacks, breakfasts, lunches, dinners, and treats that helped us collectively lose 25+ pounds while still enjoying our lives.
…basically the collection of the exact strategies we wish someone had handed us years ago!!!!!
Make sure you’re on the waitlist to get the bundle for $17 OFF (check your emails.)
If you’re tired of toxic fitness culture and ready for a more sustainable, hormone-supportive, realistic approach to body composition, we think you’re going to love this.
Because transforming your body while healing yourself is absolutely possible.
We think that’s the kind of transformation worth chasing.
It’s just a phase, baby.
(yes, even the fat loss phases)
Alaina, Carly & Julie
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