Ann Cade Wellness | Personalized Nutrition & Weight Loss

You’re not undisciplined.

You’re overloaded.

I cut through the noise and build you a personalized plan—nutrition, real-life strategy, and simple strength—designed for your hormones, schedule, and stress. Lose fat, keep muscle, and finally feel like yourself again.

See the Guaranteed Plan

Grab my free 40-recipe cookbook. Each recipe is quick, balanced, and made with just 5 ingredients.

Designed for busy women who don’t have time to overthink dinner. Fast to make, easy to track, and actually delicious because healthy eating shouldn’t feel like a second job.

You don’t feel like yourself anymore.

You’ve built a life you love,
but your body doesn’t feel like it’s yours.

Diets, rules, discipline. You’ve tried it all.
The weight stays. The food noise won’t quit.

The problem isn’t you.
It’s advice that ignores your hormones, cravings, and real life.

You just want confidence, freedom, and no more “starting over.”

Because weight loss shouldn’t be punishment.
It should be joyful and sustainable.

Ann Cade demonstrating mindful eating strategies to clients

I'M ANN.

I grew up in the 90s, when “heroin chic” was in, low-fat ruled, and Weight Watchers passed for nutrition. In college, we weren’t even allowed in the weight room for fear of getting “too big.”

I spent years trying to shrink myself—physically and emotionally—until I realized the problem wasn’t me. It was everything I’d been taught.

Now I teach women what I wish I could tell my younger self, so you can stop second-guessing your body, your food, and your worth.

Meet Ann

You are not alone.

At Ann Cade Wellness, we help women lose weight and feel like themselves again without diets, guilt, or overwhelm.

With personalized nutrition, mindset coaching, and real-life support, you’ll see lasting results that fit YOUR life. No special foods. No supplements. No extremes.

Because this isn’t just about weight loss.
It’s about energy, confidence, and finally feeling like you.

It’s time to step off the diet carousel and into lasting wellness.

Here's how...

Empowered Nutrition

Empowered Nutrition is a 4-month, science-based program for busy women ready to break free from feeling stuck. You’ll finally learn how to eat, move, and live in a way that works with YOUR hormones, metabolism, and real life.

With personalized nutrition, strength training, and mindset coaching, it delivers guaranteed weight loss, confidence, and control without extremes, guilt, or sacrificing your lifestyle.

No more guessing.

No more starting over.

Access Now

ACW Local (Birmingham)

Locally, Ann offers precise metabolic testing with the gold-standard KORR RMR machine, personalized run coaching, and community events.

The RMR breath test reveals exactly how many calories your body burns at rest. No more guessing. No more generic advice.

She also speaks at women’s clubs and community gatherings, bringing her signature mix of science, strategy, and humor.

Whether you’re planning an event or ready to finally understand your metabolism, this is where it starts.

RMR Testing + In-Person Options

HOME MEET ANN WORK WITH ME

Kathleen

I joined Empowered Nutrition because I couldn’t shake the last 15 pounds of baby weight (my youngest is 4).

I hated taking photos of myself, and my clothes felt terrible. I get behind the camera for work, but had been avoiding being in front of it.

What surprised me most about the program is that you don’t need to be perfect. We learned to embrace the times we aren’t, expect them, and let them teach us.

This was different than any nutrition or fitness program I’ve done before because of the personal support and accountability.

Everything I needed was in the program. Ann provides workout videos and delicious recipes, but the number of other tools available was game-changing. It’s all made for busy women, with real-life scenarios and room for imperfection.

I loved that I had the tools to reach my goal weight over the summer—even while traveling, dining out, and enjoying vacation. I had to buy all new pants this fall!

Before I joined Ann, I thought I needed to work out constantly and avoid “bad foods.” But I kept crashing every afternoon.

Now I have a more balanced mindset and prioritize what matters in maintaining my results. I only work out a few days a week, enjoy meals that are both nourishing and fun—and I’m able to do a back handspring again!

Amanda

Before joing the program, I had always exercised and tried cutting carbs or calories, but my body just wasn't responding the way it used to.

I was still exercising and eating prettyhealthy, but I was gaining weight and couldn't figure out why.

What makes this program different is that it's not about strict dieting or perfection. It's about mindset and learning to simply make the next good choice, and knowing how to fuel your body the right way with what it really needs.

I lost over 17 pounds. My clothes fit so much better and my energy is higher. The scale is the lowest it's been in almost 10 years. But more importantly, I feel confident and strong.

I graduated from Empowered Nutrition about seven months ago, and I've maintained my results ever since...even through the holidays.

The biggest difference is that I now understand how to course correct when life happens so I don't spiral or beat myself up if I get off track.

Melanie

I decide to join Ann Cade Wellness because I had been eating less and exercising more, but the scale kept creeping up.

I knew I had made the right decision as soon as I joined. Ann stressed the importance of eating the right foods and the right amount.

The other women I met going through the program seemed to have the same issues I was having, asked the same questions and we all were such a great support for each other as we went through this weight loss journey!

What I liked most about Ann's program as that I did not feel like I was dieting. I ate full meals and never felt hungry.

I lost a total of 17lbs and have been able to keep the weight off by using the tools she has taught me!

If you are on the fence, join Ann's program! It is unlike anything I have done before. I wish I did it sooner!

Christina

I've spent decades feeling like a failure when it came to my weight. I really thought I just didn't have enough willpower or discipline. I would lose weight, gain it back, and eventually start over again.

Empowered Nutrition completely changed the way I thought about weight loss and healthy eating. For the first time, I understood that I didn't have to become a different person to make this work.

I do not cook and I do not meal prep, and I never will! Ann showed me how to use quick meals and on-the-go options that acually work with my schedule. Somehow, eating better actually takes me less time now.

I have learned so much about nutrition and how to actuallly use it in my own life. As I learned what worked for me, the way I thought about fod started changing too.

Before the program, I had constant mental noise around food, meals, and my weight. I didn't realize how pervasive it had become until I experienced the absence of it. It is glorious!!! No more negative chatter. It is so liberating!

Over the four months, I lost 20 pounds and regained my confidence. But think the biggest difference became obvious after the program was over.

Another four months passed, and I EASILY maintained the weight loss. I wasn't starting over again. The way I eat just feels normal now, and not having to think about it may be the greatest gift of all.

I really feel like I've reached the end of yo-yo dieting, food restrictions,scale fluctuations, and stress around meals. And I still don't cook or meal prep! What I learned works with the life I already have.

I've even started shopping in my own closet. Clothes that had been too small for far too long fit again.

Lori

I was running, lifting weights, cutting out foods I loved, and working so hard for zero progress. It was exhausting and defeating.

As a working mom with 3 kids, investing in myself felt impossible. Saying yes felt scary, but I knew something needed to change.

What shocked me was that this wasn't another "don't eat that" program. I wasn't told to eliminate foods or be perfect.

I was taught the calories and nutrition body actually needs and how to make it work in real life. Knowing what exercise actually mattered was such a relief.

The daily support was huge. Any time I felt stuck, Ann helped me adjust and find a strategy that worked in my real life. I never felt judged or like I was failing.

The changes started to add up. My confidence came back. I have steady energy, running feels fun again, and everything just works better.

I've lost 24 pounds just by eating what I cook, and my kids are trying new foods. It's impacted our whole family.

I'm so thankful I said yes. I feel strong, I feel like myself again. This has truly changed my life.

Rachel

I'm in a phase of life that feels non-stop - juggling a demanding job, three active kids, and everything in between. I've always held myself to a high standard, and it's hard for me to accept when I can't give everything 100%.

Over the past few years, I started doing whatever made life "easier for my family - fast food, snacks, grab-and-go everything. I told myself I was putting them first.

But my clothes started getting snug, and I felt like it was selfish to focus on myself. There were always more important things to worry about.

Toward the end of last year, a friend encouraged me to reflect on how I was feeling - my confidence, my energy, my self imag. That's when I realized how much the extra pounds were affecting me.

I was feeling less confident, my energy was at an all-time low, and with 40 approaching, I knew it wouldn't get easier. I needed to do something.

I had been following Ann on Instagram, so I finally reached out - nervous that a new program would just be one more thing on my already full plate. But I was wrong.

Ann's program didn't add stress, it took it away. Her recipes, shopping lists, and simple strategies made it easy to eat better without overthinking. I had more energy, and the weight started coming off.

The best part? My kids started following my, asking to do "Ms. Ann's workouts and choosing healthier options without me even trying.

Now that I've reached my goal, I can't help but think, why didn't I do this sooner? The hardest part was just deciding to start.

Laura

I joined Empowered Nutrition because I kept faling into the same unhealthy cycle. I was low on energy and frustrated that I couldn't lose those last few pounds.

I would jump from one quick-fix diet to the next, but they never lasted. I always ended up feeling defeated, and despite working out regularly, I never truly felt strong or healthy.

I went from believing I needed to skip breakfast do intense HIIT workouts to understanding how to properly fuel my body. This wasn't another all-or-nothing diet like I had tried in the past.

The encouragement and support from the community surprised me the most. The consistency made all the difference.

The check-ins kept me accountable, and having access to Ann's knowledge while watching it work for a group of women in the same season of life made me believe I could do it too.

It created a true mindset shift. Instead of chasing quick results, I learned sustainable habits and graduated believing that I am in control of my health.

Ann genuinely cared about our success and gave us the support, education, and accountability to make lasting changes. She promised results, and she absolutely delivered.

Over the last four months, lost weight and gained muscle. I even bought a pair of jeans in a size I hadn't worn since high school.

But the biggest transformation wasn't physical. It was how I view food and my overall health. Instead of constantly feeling like I was failing myself, I now know how to prioritize my health in a realistic and sustainable way.

I feel ore energized and stronger. I'm confident that I have the tools to maintain this healthy ifestyle.

Colleen

Over the years, I signed up for different plans that all had their own "special" ways of telling me to cut full meals, alcohol, even a slice of cake. I wasn't enjoying myself, and I looked and felt miserable at social events.

A friend finally told me I needed to reach out to Ann Cade, because her process was about permanent change and actually empowering yourself around food.

Ann truly cares and is always there for you. The live Zoom calls and being able to DM anytime is amazing. She really takes the time to educate you on how to nourish your body, and she's 110% against minimizing your plate.

I've actually doubled my breakfast and lunch, and I'm still eating a full dinner. And in all of that, I've lost almost 12 pounds in 12 weeks. I'm only halfway through the program!

I signed up for this program while running a multi-million dollar financial planning business right as my longtime admin of nearly 13 years was retiring. PAINFUL. I had a new hire starting, two kids who still needed me and a mom with dementia and Alzheimer's.

But honestly? It was the best decision I could've made. Instead of drowning in sugar, wine, and foods that weren't helping me, I learned how to cope. How to eat better. How to feel healthier so I could actually take care of myself while still caring for everyone else.

I truly believe this program will stick. It's not always easy but with the knowledge, support, and accountability, I can finally be consistent. And I'm still enjoying my life while doing it.

I have more energy. I'm less irratble. As working moms, we have to learn how to put ourselves first sometimes. I chose to and I'm better in every area of my life because of it.

Brittani

I had been carrying extra pounds since having my three boys and the baby is now almost 4. I had always stayed within a certain range, and when the scale would inch up I would amp up workouts, cut calories and carbs, and be back to normal in a few days.

After a month in Italy last summer, I came back with 7 more pounds and none of my usual tricks were working. The scale wouldn't budge. It was clear my body was different.

As I've gotten older, I've been thinking more about my overall wellness. I lost my dad when I was 24, and that gave me a greater appreciation for doing all I can to live a long healthly life with my family. I also want to feel and look good in my clothes. So I joined Empowered Nutrition.

I was nervous about starting just before the holidays with numerous work and personal trips. But none of that mattered. The program fits with your life, and it was encouraging to see it works so quickly in the midst of all that.

I was surprised at how easy it was and how quickly the weight fell off! Ann gives you a formula, but it's flexible to your life.

Ann is amazing. Her ability to listen and help you make adjustments on the fly and have a plan for whatever is coming up in your life. I also loved the workouts, which were more effective and efficient than I've ever tried before!

I also didn't realize how much I would appreciate the community of other women. It was validating to hear so many others dealing with work, family, and trying to be the best we can be.

While I loved each component individually, I think it's the combination of everything - the workouts, the meal planning, menu analysis, group feedback - that really makes this program unique.

Getting dressed is easier and more fun. I'm a full jean size smaller and almost two. I haven't been this weight since my wedding 11 years ago, and I'm definitely much stronger and fitter today!

Mentally and emotionally, I feel in control. I enjoy pasta and wine and dessert when I want and I don't stress about it. I know how to balance that with consistent healthy eating that fuels my body. There are no good or bad foods, and nothing is off limits. It's not something I stress about anymore.

Hannah

I joined because I knew Ann's program would be a success. My body was changing, and I needed to prioritize my wellbeing - both for myself and for my daughter.

One of the biggest surprises was how sustainable it feels. Completing the program doesn't feel like an ending, because I know I can maintain what I've achevied.

Another surprise was realizing how much my mindset needed to shift. I used to believe a small changes didn't matter. I thought if I couldn't work out for an hour, it wasn't worth it.

Now I know that something as simple as a 10-minute walk, done consistently, can make a real difference over time. That change in perspective has been huge for me.

Empowered Nutrition works because it's built to last from the beginning. Rather than making a dramatic, short-lived change, you layer smaller shifts that stick. That's the "secret sauce."

I feel amazing - and as a single mom, taking care of my own health has been incredibly important for both me and my family.

I've let go of all-or-nothing thinking. If I get off track, I give myself grace and start fresh the next day. Small, consistent actions keep me motivated because I know they'll lead to long-term rewards.

I've loved the 20-minute at-home workouts and the flexibility to go at my own pace. For me, that someties meant listening to lessons more than once until they really sank in.

The program makes space for you to grow in a way that works for your life.

Clare

Empowered Nutrition popped up on my Instagram feed one day, and I was immediately intrigued.

I was tired of living in an all-or-nothing cycle either on a diet (failing at that) or with no plan at all, just feeling guilty or every choice I made. I knew something had to change for good.

What I love most is that Ann truly wants to help each person find the solution that works for them. Empowered Nutition isn't a one-size-fits-all program.

She listens to what I'm struggling with and gives me solutions that actually fit my lifestyle. From snacks to pack for baseball tournament weekends to meal ideas for hectic weeknights with homework - she always has an idea that makes reaching my goals feel possible.

The support throught the app and weekly clls keeps me engaged. It's such a safe space to talk through challenges nd celebrate the small (and big!) wins.

Because of this program, I've built habits that have stuck. I drink more water, I reach for healthier snacks, and I even bought a pedometer to push myself to get more steps.

I'd forgotten how much I enjoy morning walks with friends and now they're a regular part of my week.

I'm making steady progress toward my weight loss goal, but honestly, it's the wins along the way that keep me going, my clothes fit better, I feel more confident, and I actually want to be in pictures now instead of hiding behind the camera.

Most importantly, Ann has helped me find food freedom. I'm not perfect and I've learned I don't need to be.

I'm reaching my goals while still enjoying family dinners, birthday celebrations, and weekends away. And that, to me, is the biggest win of all.

Veronica

I have three family weddings coming up, and one of them is my oldest daughter's. I just want to feel good in my clothes and be excited about being in pictures.

Before joining Ann's program, I didn't like the way my body looked. I was tired all the time, my clothes didn't fit, and hormone changes were making all my old "diet" and fitness tricks useless.

I had been walking for years and still gaining weight steadily from hormone changes and stress. I even tried keto, which worked great for a while, but it wasn't sustainable for me since I love all food, especially fruits.

When I joined Ann's program, I just wanted to find something that fit my real life, not something restrictive or unrealistic.

I've now lost 22 pounds (and counting!) while still enjoying my real lifestyle, which has always included good food and drinks.

My clothes don't fit anymore, especially my pants. They're huge on me. I feel motivated, healthier, and like my beautiful self again.

My favorite parts are the weekly accountability calls, the recipes, the tips, and having access to so many short effective workout videos. They're perfect for me since I don't enjoy working out.

But honestly, the best part is Ann. She's such a great motivator and coach, always patient, always encouraging, still helping me get better every single week.