HalesFit Fitness & Nutrition Coaching

Ditch yo-yo dieting and fad diets - Learn what works for your body & lifestyle


Discover the power of nutrition with my services. I specialize in macronutrient education, guiding clients to understand how proteins, carbs, and fats impact their body and fitness objectives. Together, we'll unlock the secrets to fueling your body for success, helping you reach and exceed your fitness goals.


Elevate your fitness journey, discover the strength within, and unleash a better, stronger you. Your future self will thank you.

Online programs available soon.

About my Journey

A decade ago, my fitness and nutrition journey began, inspired by my own struggles with body image and quick-fix diets in my youth. I fell in love with the balanced, sustainable lifestyle that truly transformed my life.

This passion drove me to become a certified personal trainer and sports nutrition coach. My mission is simple: to guide and support others on their path to health and fitness.

Every day, I witness remarkable transformations as people embrace a holistic approach to well-being. I'm here to help individuals break free from fad diets and discover sustainable, lifelong change.

Join me on this journey to unlock your full potential in health and fitness. Together, we'll sculpt not just your body but also a better, more vibrant life.


I promised myself I would continue on my fitness journey despite life’s new hurdles and challenges after giving birth to my little boy. I knew it was going to be a difficult feat but I was ready for the challenge of “finding me again” postpartum. Our bodies are absolutely incredible! Motherhood is empowering and has been such an amazing experience.

My fitness journey took an exciting turn when I decided to challenge myself by competing in natural figure competitions. Through sheer determination and unwavering dedication, I achieved the incredible feat of winning overall in all three competitions I entered.

As I continue to grow my family, I am profoundly grateful for the journey I've embarked upon. My aspiration is to be a guiding light for other women in their postpartum and prenatal journeys. With the support of the Almighty, I aim to empower and assist women in realizing their true potential while navigating the beautiful complexities of motherhood.

Haley Stegman


It is hard to put into words the impact Haley has made on my life & health. I was on a weight loss journey when I met Haley and decided to step into a gym. I was terrified of the gym because I didn’t feel I belonged in that environment. Haley made me feel comfortable, confident, and gave me the push I needed to continue my health journey. Haley helped me learn that it wasn’t just about weight loss but so much more! Yes, I lost weight (over 100lbs actually) but I gained so much more with her coaching. I gained a passion for working out, better mental health, strength, stamina, and an understanding of how to use food as fuel. Haley cares and she quite literally changed my life. Listen to & trust her guidance and the results will show.

Christy Brewer

Nutrition & Personal Training Client

We both couldn’t be happier that we connected with Haley - to date my husband has lost 26 pounds and I have lost 16, in a 3 month period. We’ve both had a boost in confidence and our energy and this program has given us something to be excited about. It’s even given us a little friendly competition, but has also enhanced the support we share for one another.

I can’t recommend Haley enough to allow one to create a better relationship with their body and lifestyle habits.

Amber & Andrew Johnston

Nutrition Clients

10/10Recommend joining Haley to ANYONE who is looking to change their life for the better. I found Haley through a friend and took a leap of faith and reached out to her. Something her just felt right in my soul. After our initial phone call to talk about what goals I had for myself, I knew she was the one! She has helped me so much on my journey to a better me and I couldn’t be more thankful. Her guidance and knowledge about what she’s doing is next level, and on top of that she’s my biggest cheerleader! She's taught me that food isn’t my enemy and that I can still enjoy the foods I love and be snatched at the same time! If you are looking to become the best version of yourself….THIS IS YOUR SIGN TO JOIN HALEY!

Amanda Telinda

Nutrition Client

Can you eat anything while counting macros?

Yes, you can eat anything while counting macros, as long as it fits into your daily macronutrient targets. Counting macros, short for macronutrients, involves tracking the amount of proteins, fats, and carbohydrates you consume each day. This approach to diet is often associated with flexible dieting or "If It Fits Your Macros" (IIFYM), which emphasizes that you can eat any food you desire, provided that you stay within your macro goals.

This flexibility is one of the main attractions of macro counting, allowing for a more sustainable and enjoyable diet plan compared to more restrictive diets. It accommodates individual preferences and social situations, making it easier to stick with in the long run. You can enjoy a slice of pizza, a piece of cake, or other treats as long as you account for these foods in your daily macros.

However, it's important to remember that while macro counting offers flexibility, focusing on nutrient-dense foods is crucial for overall health. Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats will ensure you get the vitamins, minerals, and other nutrients your body needs to function at its best.

In essence, counting macros is not just about hitting your protein, fat, and carb targets; it's also about finding the right balance between enjoying your food and meeting your nutritional needs for optimal health and performance.

Do I have to hit my macros everyday?

Aiming for consistency in your macro tracking is key, but it's also important to allow some flexibility. I recommend clients try to hit within 10g of their protein, fat, and carbohydrate targets each day, while also ensuring a minimum intake of 25+ grams of fiber. The exactness of meeting these macros can vary depending on individual preferences and goals. Being within this range will significantly contribute to your progress towards any fitness or health objective. However, it's also crucial to balance strict adherence with sustainable habits. Ultimately, the precision of tracking depends on you and how closely you want to align with your goals. Remember, a balanced approach, focusing on both the quality of your diet and consistency, is vital for long-term success.

What are the guidelines for macronutrients?

The guidelines for macronutrients—proteins, fats, and carbohydrates—can vary depending on your specific health goals, activity level, age, gender, and overall health. However, there are general recommendations for the average adult to maintain health, as provided by various health organizations. Here's a broad overview:

1. Carbohydrates

Recommended Intake: About 45% to 65% of your total daily calories should come from carbohydrates.

Sources: Focus on complex carbohydrates found in whole grains, fruits, vegetables, and legumes, which also provide fiber, vitamins, and minerals.

2. Proteins

Recommended Intake: About 10% to 35% of your total daily calories should come from proteins.

Sources: Good sources include lean meat, poultry, fish, dairy products, legumes, and nuts. The amount of protein needed can vary, especially for those who are very active, pregnant, or elderly.

3. Fats

Recommended Intake: About 20% to 35% of your total daily calories should come from fats.

Sources: Prioritize unsaturated fats found in foods like nuts, seeds, avocados, and olive oil. Limit saturated and trans fats found in high-fat meat and dairy products, as well as processed foods.

4. Fiber

Recommended Intake: Women should aim for at least 25 grams per day, while men should aim for about 38 grams per day, though this can vary based on caloric intake.

Sources: High-fiber foods include whole grains, fruits, vegetables, beans, and legumes.

5. Water

While not a macronutrient, water is essential for overall health. The amount needed can vary greatly based on activity level, climate, and individual health conditions, but a general recommendation is about 3.7 liters (about 125 ounces) for men and 2.7 liters (about 91 ounces) for women from all beverages and foods each day.

Individual Needs

It's important to remember that these are general guidelines and individual needs may vary. Factors such as your health goals (e.g., weight loss, muscle gain, improved endurance), dietary restrictions, and medical conditions can significantly alter these recommendations. Consulting with a dietitian or a healthcare provider can help tailor these guidelines to meet your specific needs and goals.

Do you count vegetables when counting macros?

Yes, when you're counting macros, it's essential to include vegetables in your calculations, as they contain carbohydrates and minor amounts of protein and fats. Vegetables play a crucial role in a balanced diet, not just for their macro content but also for the essential vitamins, minerals, fiber, and antioxidants they offer.

While vegetables contribute to your overall macro intake, especially in terms of carbohydrates, they are usually low in calories and rich in fiber, making them great for both nutritional value and managing your weight. Incorporating a wide range of vegetables is vital for meeting both your macro and micronutrient targets, enhancing your diet's overall balance.

As you continue on your macro-counting journey, you'll find that including every detail, including the macros from vegetables, becomes more intuitive. Over time, you'll likely become more adept at estimating the macro content of various foods and meals, reducing the need for meticulous counting. This skill development makes it easier to maintain a balanced and nutritious diet while still working towards your health and fitness goals, allowing for a more flexible approach to eating that can fit seamlessly into your lifestyle.

Get In Touch

Assistance Hours

Mon – Fri 10:00am – 5:00pm

Sat & Sun – Try Me

Phone Number:


West Chester Township, OH, USA

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