Metabolism and Hormone Support for Women

Maybe you know that moderation is the answer...but why does it feel impossible to stick to?If you are stuck in the "good all day", and spiral out of control at night cycle-or constantly swinging between restriction and overeating-this episode is for you. I'm breaking down:The benefits of developing the skill of moderation-including quieting food noise, enjoy favorite foods without spiraling out, feel more satisfied (not deprived).Why willpower isn't the answer and why "getting it out of the house" only works for so long.Simple ways to feel more satisfied with your food-physically and mentally. What you actually need to eat (and think) to stop cravings, feel in control, and stay consistent. And if fat loss is your goal, moderation isn't "a nice idea"-it's essential. When you stop obsessing about food, you free up the mental energy to eat in a way that supports fat loss without restricting or starting over every Monday. Grab my free Preemptive Cheat Sheet to get ahead of cravings before they start. Get immediate access here. Join my private Facebook group for women, Lean & Strong in Perimenopause; and ask me your burning questions about getting lean and toned in your 40's and beyond. Email me at cfitnessonlinetraining@gmail.com

In this episode of the Lean & Strong in Perimenopause podcast, I am breaking down why I don't recommend HIIT for women in perimenopause-even if it used to "work" for you before.Here is why:It's a muscle killer (and muscle gives you that toned look that you want)It ramps up hunger and cravings leading to fat gainIt doesn't play nice with changing hormonesChasing "calories burned" can mess with your head and your resultsIf you want to get a leaner, stronger, and stop fighting your body, this one is a must-listen. And If you are ready to trade burnout for results-my Lean Physique FREE 14-day trial is now open. Strength training + flexible nutrition + 1-1 coaching that works for YOU and your life. Grab your free Lean Physique trial here. Email me at cfitnessonlinetraining@gmail.com to book your free session with me or to inquire about being a guest on my podcast. Join my private Facebook group for women only here.

If your goal is building muscle and losing fat-you need to hear this today. You may be doing all the things. You are eating high-protein, and you're lifting. But you're frustrated because your glutes are flat, your waist is getting bigger, and you don't look toned even though you work out 5-6 days a week. Ugh!Let me be honest here. The problem is that you are trying to reach TWO COMPLETELY DIFFERENT GOALS! Building muscle while losing fat at the same time. This does not work well for most perimenopausal women because your nutrition will be completely different for these two goals. This is going to be especially true if you have a long dieting history. In this episode, I share my Lean Physique FRAMEwork, my proven, simple framework for helping you achieve physique change-yes, even in perimenopause. Get more info on my membership for women over 40, Lean Physique. For a limited time, sign up for my FREE 2-week trial that includes 1-1 coaching. Join my private FB group for women onlyEmail me to inquire about being a podcast guest or 1-1 coaching or personal training

Been lifting weights for years, but you don't look like you work out?Flat glutes? No definition? Looking bulky or skinny-fat? And you have been working out for years and you wonder if building a body you want at this age is even possible?!I've got you! I have TOTALLY been there before! The good news is that this is fixable. It's likely not your age, genetics, or menopause...It's because you are making mistakes with your nutrition! In this episode, we go over 2 not-so-obvious mistakes that women make with their nutrition; that is costing them the lean and toned look that they desire. This is EXACTLY what I am teaching inside my FREE upcoming training A Leaner, Fitter, YOU. If you want the secrets to building sexy ass muscle and getting lean AF in your 40's & 50's ⁠sign up here. ⁠⁠Join my private Facebook group for women only⁠Email me at ⁠cfitnessonlinetraining@gmail.com

Been lifting weights for years, but you don't look like you work out?Flat glutes? No definition? Looking bulky or skinny-fat? And you have been working out for years and you wonder if building a body you want at this age is even possible?!I've got you! I have TOTALLY been there before! The good news is that this is fixable. It's likely not your age, genetics, or menopause...It's simply because you are making mistakes with your training. In this episode, we go over 4 common mistakes that women make with their training; that is costing them the lean and toned look that they desire. This is EXACTLY what I am teaching inside my FREE upcoming training A Leaner, Fitter, YOU. If you want the secrets to building sexy ass muscle and getting lean AF in your 40's & 50's sign up here. Join my private Facebook group for women onlyEmail me at cfitnessonlinetraining@gmail.com

Over 40 and struggling with binge eating? It's not your willpower-here is what is REALLY going on. In this podcast episode, we explore how the way you dieted back in your 40's could be contributing to your binge eating behavior. Plus get the top 5 mistakes women make with trying to lose weight that are actually causing more harm than good. Join the FREE 5-Day Food Freedom Challenge here! Put a stop to binge eating and start seeing sustainable weight loss! Challenge starts Monday March 17, 2025!Grab my FREE Preemptive Cheat Sheet here and decrease night snacking by 50% THIS WEEKI appreciate your reviews! Email me at cfitnessonlinetraining@gmail.com to apply for coaching or to inquire about being a guest on my podcast.

If you are struggling with overeating at night or over the weekend, this one shift can change how you respond to those cravings. Be sure to grab my FREE Preemptive Cheat Sheet so you can start eating normal and feeling more in control around food THIS WEEK! If you are.... A woman over 40 Struggling with staying consistent with your nutrition Stuck in the belief that "nothing works" or that you will never figure out how to eat normally. Dealing with a sluggish metabolism after years of dieting. You are dealing with yo-yo dieting, losing or gaining the same 10-30lbs. OR dealing with weight loss resistance or gradual weight gain over time. Experiencing guilt and shame after eating. Have no self-trust around food, and you experience anxiety going in to holiday events, dining out, or any social situation. Then you may be a good candidate for my 1-1 program Moderatation365, which is my program designed to help you eat the same on Saturday as you do on Monday. Program starts late January 2025. Send me an email at cfitnessonlinetraining@gmail.com to apply. Space is limited! Join my private FB group for women only here.

Here is everything you need to know about how to thrive (and not just survive) during perimenopause! Join me and Dr. Cathleen Brown, aka Dr. Cat for an unfiltered conversation about perimenopause, lifestyle changes, hormone replacement therapy, and more! Dr. Cat is a board certified OBGYN and an educator on perimenopause/menopause and hormone replacement therapy. She provides telemedicine care to patients and is the medical director at Winona. You do not have to suffer through menopause. And you don't have to wait until you are officially menopausal to get treatment. Tune and take power of your health! Find helpful articles about women's health, discover more about hormone replacement therapy, and book an appointment at winona.com. Get the Ultimate Guide to 100+ Menopause Symptoms here Follow Dr. Cat on Instagram @drcatobgyn Reach me at cfitnessonlinetraining@gmail.com to inquire about working with me or about being a guest on my show. Need help with the lifestyle stuff? Check out my fitness and nutrition membership for women, Lean Physique and get started today.

Join me for a juicy discussion with fitness and life coach, Jen Rulon. Jen is a retired triathlete and triathlete coach who has competed in 15 Ironmans; and has been in the online coaching space since 2001. While training for her last Ironman, Jen had a realization that is was time to shift her training; and that other women needed her help who are going through a major change(s) in their lives. Jen now works with women in their 40's and 50's, helping them navigate the next chapter through weight training, nutrition, and mindset. Join us for a discussion on navigating big life changes such as perimenopause and menopause; and how to make this time the best of your life! Here is to the next chapter! You can find Jen at jenrulon.com. You can also follow Jen and her inspiring content on IG @coachjenrulon. Follow me on IG @cfitness.training. Join my private Facebook community for women here. Email me at cfitnessonlinetraining@gmail.com to apply for 1-1 coaching, or to inquire about being a guest on the show.

Doing everything but you haven't lost any weight in two months or more? I've been there. I understand how frustrating it can be when you are putting in a lot of work with little results in return. But by fixing some not-so-obvious mistakes, you too can get past ANY weight loss plateau! Tune in to this episode for the scoop! In my FREE upcoming live video series, Nutrition Secrets for Women, I coach you through the things that are getting in the way of the body you dream of. Feel like your body is working against you? You won't want to miss this! Putting in the time and effort with exercise but still not seeing results? This video series is for you. Frustrated that you just can't seem to be consistent and stick with the plan? We will cover this in the series! Don't miss out on this opportunity to get coaching for FREE! Discover the secrets to building a body you love in your 40s and beyond. Sign up for Nutrition Secrets for Women here. By signing up get access to the video series and the replays, plus email reminders so you don't miss a thing! When: November 14, 19, 21 2024 at 2 pm CST Where: My private Facebook group, Lean Lifestyle. Request to join here. Email me at cfitnessonlinetraining@gmail.com to inquire about coaching with me or to inquire to be a guest on my podcast.

Attention Ladies Over 40! If you are struggling with weight loss, even though you eat healthy or work out regularly.... If you are are experiencing fat gain especially around the belly with no change to diet and exercise... And the things that used to work for you such as exercising more or doing more cardio just isn't working for you anymore... Then you may be dealing with perimenopausal weight loss resistance. And I am willing to bet to fix this weight loss resistance you may have tried... Exercising more/doing more cardio Starting yet another diet, detox, or cleanse Eating clean, taking out food groups Unfortunately these things are not sustainable and can actually make weight loss even more difficult. But good news, you CAN get past the weight loss plateau without restrictive diets or exercising like a maniac. In this episode, we discuss the three most common and not-so-obvious fat loss mistakes when it comes to sustainable weight loss; PLUS the solution to sustainable weight loss that takes just 5 minutes a day. Email me at cfitnessonlinetraining@gmail.com and I will send you my free Fat Loss Secrets for Women Guide; and the link to grab my Women's 28-Day Macro Counting Challenge for just $129 (regular price $549). Get started today and start seeing sustainable weight loss results! Join my private, women-only Facebook community Lean Lifestyle here

If you are a woman over 40 who is.... Struggling with weight loss, even though you eat healthy or work out regularly... Experiencing fat gain, especially around the belly with no change to diet or exercise... And the things that used to work for you such as exercising more or doing more cardio just don't work for you anymore.... Then you may be dealing with weight loss resistance. And I am willing to bet that in order to fix your weight loss resistance you may have tried... Exercising more or doing more cardio Starting yet another diet, cutting out foods, or doing a detox or a cleanse. Eating healthy or eating clean Unfortunately, these things don't work (not for long anyways) and can actually make weight loss more difficult. But the good news, you CAN get past the weight loss plateau without restrictive diets or exercising like a maniac. In this episode, we discuss three common mistakes women make when it comes to sustainable weight loss; PLUS the solution to sustainable weight loss that takes just 5 minutes a day. Email me at cfitnessonlinetraining@gmail.com to get my Fat Loss Secrets for Women guide; and the link to grab my Women's 28-Day Macro Counting Challenge for just $129 (regular price $549). Make progress towards your weight loss goals in just 5 minutes a day! Join my private Facebook group Lean Lifestyle here.

Struggling with fat loss in perimenopause? If so this episode is for you. The reality is, it IS more difficult to lose body fat and keep it off during perimenopause and beyond. This is due to hormonal shifts, a natural decline in physical activity, and managing stressors in our lives. But the good news is that it IS absolutely possible to get past the plateau; lose weight and keep it off no matter what your age is. In this episode we discuss common mistakes women make when it comes to losing fat in perimenopause; and what you can do to get past the plateau. Join my private Facebook group for women, Lean Lifestyle. Check out my YouTube series Body Recomposition 101. Apply to work with me one-on-one or to inquire about collaboration. Send me an email at cfitnessonlinetraining@gmail.com

Let's settle this debate once and for all! I have been receiving a lot of questions about intermittent fasting. If it's necessary for fat loss, and if it is ok for hormonal health. And just recently, I have slightly changed my stance on it due to my own experiences and results using intermittent fasting. In this episode we explore: The pros and cons of intermittent fasting. How it actually works for fat loss. Suggested intermittent fasting windows. The effects in can have on lean muscle mass. I hope that by sharing this you can decide for yourself if intermittent fasting is right for you. Just one VIP spot (includes one-on-one coaching with me!) left inside my membership for women, Lean Physique. Get more info and snag your spot here. Join my private Facebook group Lean Lifestyle here. Stay in the loop about the upcoming 28-Day Women's Macro Counting Challenge! Email me at cfitnessonlinetraining@gmail.com for inquiries about coaching or collaborations.

This is controversial.... Just recently I came forward with something I have been wanting to talk about for a long time. I am hoping by sharing my experience and perspective as a personal trainer; I can help women who want to improve their body composition and manage perimenopausal symptoms.  I am talking about the suggestion or belief that high-intensity workouts, such as Burn Bootcamp and Orange Theory, are optimal for weight loss. In my opinion they are not.  Now before I get attacked here, I am talking to a specific population here: Women who have been training consistently for a year or more. Perimenopausal women Women with hormone imbalances. Women who want improved body composition (more muscle, less fat).  As an ex-employee at Burn Bootcamp, and a personal trainer who has worked with hundreds of women 40 plus; I have decided to speak on my stance of this common belief. This has been a long time coming, 3 years to be exact.  Key points in this episode: Too much cardio and HIIT training is stressful on the body. Inflammation, wonky hormones, poor recovery, injuries. Building muscle gets more challenging with time as your body adapts. At a certain point, you may want to consider working out in a gym, where you can easily increase weight loads; so you keep seeing steady results.  Cardio doesn't equal fat loss. Cardio is WAY overused at these places, and it's stressful on the body and detrimental to muscle tone.  You are leaving strength and muscle gains on the table. Which is negatively impacting body composition. Increased hunger and cravings from overtraining/too much cardio. "Never doing the same workout twice" is bullshit marketing; and not necessarily a good thing. Listen now for the whole scoop! Hang out with me below! Join my private FB group Lean Lifestyle here. Subscribe to my YouTube channel here. Join my membership for women over 40, Lean Physique. Email me at cfitnessonlinetraining@gmail.com

Struggling with perimenopausal weight gain? You are going to want to tune in to this. During Perimenopause, the onset of menopause, it is common to experience symptoms such as weight gain or weight loss resistance. The good news is that you can greatly improve perimenopausal symptoms, and body composition by making manageable changes to fitness, nutrition, and lifestyle. Check out my fitness and nutrition membership for women, Lean Physique. Space is limited. Join my free, private FB group here Email me about one-on-one coaching or collaborations at cfitnessonlinetraining@gmail.com Follow me on IG @cfitness.training

Yes! It is absolutely possible to build muscle and get lean in your 40's and beyond. Just a few years ago, I wondered myself if this was really possible. I was struggling particularly with building muscle; and believed for so long that it just wasn't in the cards for me. The reason I believed this was, I was training hard and working out most days-but I wasn't seeing any change to my body. Now that I am on the other side, I realize now I was making costly mistakes with my training and nutrition. In this episode, we discuss these mistakes and how to avoid them so you can stop struggling and start seeing results. Take a peak at my membership for women, Lean Physique Check out my YouTube Channel Join my Free Facebook group Lean Lifestyle Email me at cfitnessonlinetraining@gmail.com

“But, what if I don't like to count macros?” Here is the thing. If you are struggling with reaching your goal-whether that is to lose fat or increase muscle mass; macro counting may be what you're missing. Why? Because even if you eat a clean diet, if you are not eating the right amount of energy you will not see the results you want! Fat loss requires a calorie deficit. Building more muscle mass requires eating at maintenance or in a slight calorie surplus. For most of us-if you want to look a certain way, macro counting is key! So….that being said, I'm addressing common concerns that women have about macro counting. Macro counting is a skill that you can develop to help you give your body exactly what it needs. It's also a way to hit your goals, and keep the foods you love in your diet. Join my Facebook Group Metabolism and Hormone Support for Women. Join my Facebook Group Ketogenic Weight Training for Women. Follow me on IG @cfitness.training Email me at cfitnessonlinetraining@gmail.com for more info on membership for women over 40, Lean Physique.

Not losing fat even though you are eating very little? You CANNOT live in a calorie deficit! Even if you have body fat you want to lose! Although this goes against conventional wisdom, reverse dieting up to a maintenance level of calories is THE WAY to restore metabolism so you can see fat loss results. In this episode we discuss the shit storm that can go down with chronic calorie restriction and how to get out of it. Yes, this issue is totally fixable! Although this is a simple process, but it can be challenging mentally. Working with a coach who specializes in techniques such as reverse dieting can help you avoid unnecessary fat gain, and help you stay focused on the goal. Don't go at it alone. Email me at cfitnessonlinetraining@gmail.com I have just 3 spots open for Lean Physique! Get more info and join here.

Ready to stop eating thousands of calories at night? Tired of self-sabotaging with sugar? This episode discusses nutrition strategies along with brain-based strategies, to help you conquer your night cravings for sugar. And stop binge eating at night-for good! Join my closed Facebook group Ketogenic Weight Training for Women. Email me at cfitnessonlinetraining@gmail.com.

I am on mission to show a different perspective on macro counting and keto. When used correctly, macro counting and keto can be helpful tools, not a diet. When these tools are used in the right way, you can stop yo-yo dieting, AND get the sustainable, long-term results that you desire. Sound good? Join me for my FREE Keto Kick-Start Challenge! Inside my challenge you will discover how to use keto and macro counting as tools; so you can start seeing results AND make it an easy, sustainable, and even enjoyable lifestyle! ⁠⁠ Join My Keto Kick-Start Challenge Here!⁠⁠ Challenge begins Monday February 12, 2024. Space is limited. ⁠⁠Sign up and reserve your spot here!⁠⁠ Join my closed Facebook group ⁠⁠Ketogenic Weight Training for Women here. ⁠⁠ Email me at ⁠⁠cfitnesstraining@gmail.com⁠

Changing your nutrition habits and reaching your body composition goal doesn't have to be complicated-or depriving! In fact, by giving your nutrition a little bit of forethought; you can make nutrition easy! This is important because if nutrition is too complicated or too difficult to keep up; then it is very likely we won't stay the course. And seeing the results you want with your body composition will require consistency. In this episode, we discuss my three simple shifts to making nutrition easy: Meal planning and meal prep. Good nutrition doesn't generally happen due to chance; it happens when we are intentional! Also, with meal planning you are able to fit in your favorite foods into your nutrition. Check out my own simple process for meal planning and meal prep in this episode! Pre-logging food. Tracking macros ahead of time helps you stick with the plan! After you plan or prep your meals, try pre-logging your meals in your food tracking app. This will also help you save time too! Setting three daily nutrition commitments. Each day, set three daily commitments for your nutrition. Your commitments should be easy, enjoyable for you, and effective to getting you closer to your goal. Come hang out with me on Facebook in my private groups for women only: Metabolism and Hormone Support for Women Ketogenic Weight Training for Women This group is specifically about heavy weight training for women and to help you get started with a low-carb or ketogenic lifestyle. If you are interested in changing your body composition with science backed methods-this group is for you! Reach out to me via email with your feedback; or to inquire about opportunities or one-on-one coaching with me at cfitnessonlinetraining@gmail.com

Do you find yourself going off the rails after a diet? Or maybe you notice the weight slowly creeping back on after a fat loss phase? Unfortunately, I see this a lot-and the reason why this happens is because no one ever talks about what to do AFTER the fat loss phase is over. Having an exit strategy and a plan of action is crucial to avoiding weight re-gain and avoiding the backslide into old habits that don't serve you. In this episode we explore the different stages of macro counting and body re-composition, and how to seamlessly transition to each these stages-so you are always improving and seeing results. Join my closed Facebook group Ketogenic Weight Training for Women Join my closed Facebook group Metabolism and Hormone Support for Women Contact me at cfitnessonlinetraining@gmail.com

Every Thanksgiving, we all see the BS of social media and local gyms encouraging us to "burn off the Thanksgiving". Here is what is wrong with this idea: Exercise should not be used as a punishment for whatever you have eaten, or correct what you have eaten. No, you do not have to burn every calorie you consume with exercise. Keep in mind that fat gain takes time, and one meal or even a day or two of overindulging is very unlikely to result in fat gain. Overcompensating by trying to correct overindulging on food with a bunch of exercise can lead to a binge-then-restrict cycle that can cause an unhealthy relationship with food and exercise. Not beating yourself and simply returning back to your normal eating the next day is a much healthier way to handle the holidays. Using exercise to lose weight isn't a great way to lose weight. Over-doing it with the exercise can drive hunger and cravings, lead to overuse injuries, and it really isn't all that realistic. This encouragement of compensatory behaviors is unhealthy to promote and needs to STOP! Listen in for the whole scoop! Join my closed Facebook group Metabolism and Hormone Support for Women. Join my closed Facebook group Ketogenic Weight Training for Women. Email me at cfitnessonlinetraining@gmail.com.

You don't have to stall or lose progress over the holidays. With a few simple mindset shifts and coming up with a doable plan, you can enjoy yourself and avoid weight gain this holiday season! In this episode we discuss: My three step process for navigating the holidays, in a way that doesn't feel too depriving and you can feel at peace with. My top ten tips for keeping eating under control during the holiday season, so you can continue to make progress towards your goal. Join my closed Facebook Group Metabolism and Hormone Support for Women. Join my closed Facebook Group Ketogenic Weight Training for Women and i will help you get started with a ketogenic lifestyle. Email me at cfitnessonlinetraining@gmail.com

I understand the frustration and doubt when you feel like you're not making any progress in your fitness journey. Because I've been there in your shoes. In fact, you're not totally alone on this.  Every day, MILLIONS of women aged 35 and above struggle with their weight, their health, their confidence, and sometimes even their self-identity. And a HUGE chunk of the reason why most of their fitness attempts fail is because of these common, preventable mistakes: Too much cardio or HIIT Not lifting heavy enough Chronically restricting calories Counting calories but not macros "Muscle confusion" workouts Overtraining Sure, these can work for a while; but are not long-term solutions for sustainable weight loss. Tune in to discover what does work! Lean Physique is now open for enrollment! Doors are open from Monday November 13-Friday November 17. Space is limited! The Lean Physique Membership is my signature membership program for women above 35 who want to build muscle, lose fat, get lean, and fall in love with themselves again. It's a combination of a scientifically proven workout program and ketogenic diet tools, designed to optimize your metabolism and body composition — without the endless cardio, or boring diets that don't actually deliver results! >>Take a Peak at Lean Physique!

Today I wanted to chat with you about why the keto diet can be so beneficial for women. Through my research of the keto diet, along with experimenting with the keto diet for the last two and a half years-I have discovered that keto is THE solution to..... Losing stubborn belly fat Faster, easier weight loss Get rid of uncomfortable belly bloat Increasing lean muscle mass Decreasing cravings and desire for sugar Balancing hunger hormones Stopping the need to eat every couple of hours Improving insulin sensitivity Balanced blood sugar Managing perimenopausal symptoms  In this episode we explore other ways women try to lose weight and get healthy that do not work long-term including.... Counting calories but not macros. It does come down to calories at the end of the day. But the problem with counting calories but not looking at macros, is because of the way you feel on a physical level. You see, the quality of your diet; the amount of carbs, protein, and fat that you consume can absolutely affect you on a physical level. Unfortunately, I see a lot of women only look at calories and that can require a lot of willpower in order to see results. Willpower is limited, and depending on it long-term generally doesn't work for most women.  Exercising more. Increasing physical activity and challenging yourself with training is a good thing. But if you are not somewhat willing to work on improving your diet; and putting all of your efforts into "burning it off" with a lot of cardio or overtraining in general-this can turn into a shit storm rather quickly. Increased hunger and cravings, loss of lean muscle mass (resulting in a skinny-fat look), weight gain even with a lot of exercise.... are symptoms of this common overcompensating behavior.  Low calorie diets. Putting yourself on a 1200 calorie diet may work for a while, but there is issues with doing this long-term including: loss of lean muscle mass, and a slowed metabolism are just to name a few. A better solution is discovering your body's unique needs and put yourself in a more modest (15-20%) calorie deficit, (which is likely higher than 1200 calories a day) if fat loss is the goal.  Registration is closing soon for the FREE, LIVE 5-Day Keto Kick-Start Challenge! Challenge starts Monday November 6th. I will be sharing with you easy, actionable steps you can take to become a fat burner, so you can improve your metabolic health and body composition. Hurry, space is limited! Sign up for the FREE 5-Day Keto Kick-Start Challenge here Join my closed Facebook group Ketogenic Weight Training for Women, where I will be hosting the challenge.

It's Here! Today is the day! I am inviting you to join me for the 5-Day Keto Kick-Start! The challenge begins Monday, November 6th. Over 5 days, I will be sharing with you easy, actionable steps you can take to become a fat burner; so you can lose fat easily, almost effortlessly! I can help you shift to this amazing lifestyle! Better digestion, flatter belly Improve body composition Balance blood sugar Curb sugar cravings Enhanced mental clarity, increased energy levels, and a renewed zest for life. PLUS-avoid the keto flu with my simple process for shifting to a ketogenic lifestyle! Let's shift to keto! Join the 5-Day Keto Kick-Start Here Join my closed Facebook group Ketogenic Weight Training for Women here. In this episode, get the whole scoop about the challenge. I am looking forward to being your guide for five days, and to help you see if the ketogenic lifestyle is a good fit for you!

Macro and calorie tracking can be a powerful tool to use to attain optimal body composition. I understand it can be confusing and overwhelming, so today I would love to break down macros for you, step-by-step! But you may be thinking, can't I just count calories to lose weight?  Here is why it's not only calories that matter, but also your macros (amount of fat, protein, carbs you are eating) that influence body composition: Macros matter because how many carb, protein, and fat energy you consume, affects how you feel on a physical level. Eating too many carbohydrates can increase hunger due to blood sugar spikes. It can also increase desire and cravings for highly palatable foods (carb-heavy foods and high starch/high fat foods). When you eat the right macros for your own unique needs, you can manage your hunger and decrease carb cravings. In addition….  You just can't know for sure how much you are truly eating without tracking calories and macros. Fat loss requires a caloric deficit, and tracking calories and macros will help you achieve this.  Bring awareness to your current eating habits. It can be easy to forget those little bites, licks, nibbles, and grazing throughout the day.  Help you lower carb intake to get into a ketogenic (aka fat burning) state. Manage carbohydrate intake to get into ketosis. Yes, it is totally possible to do keto without tracking macros, but macros are a helpful tool that can get you there faster, and more easily. Tune in for my five step process for tracking macros-so you can make macros (and fat loss) easy! ⁠Sign up for my free resource the 5-Day Keto Kick-Start⁠ and discover how to become a fat burner-in just 5 days! Join my closed Facebook group⁠ Ketogenic Weight Training for Women. ⁠

As an exercise fanatic, I previously shied away way from the keto diet because of the fear that it would be impossible to work out on a low carbohydrate intake.  But, I have discovered that by making personal adjustments; that it is absolutely possible to to keep up exercise on keto!  But, don't you need carbs for energy? Not necessarily. On a keto diet, you make the shift from using carbohydrates as fuel, to using fat (dietary fat you consume, as well as stored body fat) as fuel. In addition, some types of exercise works better on a keto diet than others. And, even if you engage in exercise that is better fueled by carbs, you could still do a low-carb or keto diet; and add some strategic carb-ups in, to better fuel your workouts.  In this episode, we discuss how to do a ketogenic diet with different types of exercise, transitioning to a keto lifestyle to avoid keto flu symptoms, and also the debate on whether or not you can gain lean muscle mass on a keto diet. Sign up for my FREE Keto Kick-Start here! Discover how to shift to a ketogenic lifestyle so you can become a fat burner! If you are not seeing the results that you want with your body composition; or maybe you have tried the keto diet but it didn't work for you-then you are likely MISSING what I am about to reveal in this FREE Keto Kick-Start!  Join my closed Facebook group Ketogenic Weight Training for Women. Email me at cfitnessonlinetraining@gmail.com to apply for one-on-one coaching with me.

It can be difficult to change eating habits or try another way of eating when your partner or family doesn't seem interested, or you can't get them on-board with you. This can be a major stumbling block for women who want to reach a particular goal with their body composition. Not only can it cause tension in any relationship, but it make it more difficult for the person who does want to change; to stay on track. I know for a lot of women (myself included-I've totally been there!) this is enough to put change on the back burner.  If you wait on everyone to be on-board with you and the changes you want to make; you will likely be waiting a long time. If you wait for the time to be just right or for your circumstances to change; you will likely be waiting a long time. But-it doesn't have to be this way. There is another way. Actually a couple of ways around this! In this episode we discuss: Spend your energy changing yourself, not your partner or your family. Your family likely isn't trying to sabotage you. Your plate can look different from your partner's or your family's If you can't control your environment.....see it as an opportunity to change your relationship with food. You can get support from other like-minded people Check out my website to see what I offer and who I help. Apply for one-on-one coaching with me by sending me an email.

So many good nuggets in this episode! Fat won't make you fat. I discuss low-fat versus high-fat and how each affects bio-markers such as satiety, cravings for carbs, blood sugar levels, energy, inflammation and fat loss results. Studies on low-fat versus low-carb. I have been coming across interesting studies on weight loss results with these two different approaches. Check out an article with several studies with similar conclusions here. Training hard and lifting heavy on keto. Yes, it can be done! The key is to become fat-adapted, where you make the switch to using fat (stored fat and dietary fat) as your primary fuel source! And from experience, it's been a great fuel source! I am continuing to increase my weight loads every week, recovering well, and seeing positive changes in my muscle mass. Food freedom with a ketogenic lifestyle. As strange as that may sound, I talk about how I actually feel in way more control with food on a keto diet. Back when I would just restrict calories but didn't tweak my macros, I would end up caving into sugar cravings on the weekends. It was enough to out-do my calorie restriction efforts during the week. Eating a keto diet has stopped my desire for highly palatable foods, so now I stay on track-even on the weekends or on vacation. This kind of consistency by shutting down sugar cravings has been a big part of my success. Building a keto meal. Keto is easy! I break down my four simple components that make the perfect keto meal. Try this simple framework and create your own keto meal! Join my Facebook group Metabolism and Hormone Support for Women Join my Facebook group Lean Muscle Building for Women Apply for one-on-one coaching with me.

The ketogenic diet is the most effective way for women to lose fat and improve their hormone and metabolic health! Unfortunately, a lot of women try the ketogenic diet but they don't experience the amazing benefits due to making these common mistakes. In this episode, we discuss these common mistakes and the fixes, so you can shift to a ketogenic lifestyle and become a fat burner! Key points in this episode: How to easily increase your dietary fat intake as you decrease your carbs; which is key to success on the keto diet. Swaps for sugary beverages and sweets. Sweetened beverages and sweets can be an issue if you want balanced blood sugar and/or fat loss. In this episode I share the recipes to my Keto Lemonade, my protein and fatty coffees, and my Coconut Almond Vanilla Fat Bombs! How to actually make the shift to a low carb lifestyle without keto flu symptoms, or losing your mind. Join my closed Facebook group Metabolism and Hormone Support for Women. Join my closed Facebook group Lean Muscle Building for Women. Honey Badger BCAA/EAA. Clean ingredients, great taste! No dyes, no artificial sweeteners. My favorite flavor is peach mango. Use my code COURTNEY 21916 at checkout for 25% off your order! Work with me one-on-one. Whether you want to lose fat or build muscle using macro counting and a ketogenic diet. I can help! Just one spot available. Email me to apply for one-on-one coaching.

Perimenopause, the onset of menopause, can present challenges with acheiving optimal body composition. As we age, muscle mass may decline, we generally move less; and we may begin to put our own health aside to care for kids, or care for aging parents. It is very common to struggle with weight loss plateaus or weight loss resistance during this time; but it's certainly figure-outable. If you are not seeing the results you want, such as getting leaner and building more muscle; Then you are likely making these common mistakes with your nutrition, lifestyle, and training: Too focused on eating "low-calorie" and "low fat" foods. Yes, calories matter, and they matter a lot. But sticking to only low-calorie foods just does not provide the same nutrition and satiety as foods higher in protein and fat. When we focus on eating low-calorie, low-fat foods, we generally run into the issue of not feeling satisfied and end up reaching for more carbs and sugar as a result. Too much eat less, exercise more. Most of us ladies spend way too much time restricting calories. This can be not-so-great for our physique for a few reasons. One, when we have a large calorie deficit, hunger can set in setting us up to overeat or binge. Two, when we restrict calories too much, we can lose lean muscle mass, not just body fat. And finally, metabolic rate can slow leading to frustrating plateaus. Incorporating calorie cycling or reverse dieting can be helpful at restoring hormone  and metabolic health; and help push you past plateaus.  Not moving enough. Even if you exercise most days of the week, if you are sedentary the rest of the day, your calorie expenditure will suffer. This goes hand in hand with eat less, exercise more. Restricting calories for a long period of time can cause us to unconsciously move less, meaning we will fidget and blink less; for example. A lot of this work is finding an optimal energy balance of calories in versus calories out.  Crap thinking. “I work out and eat right, but nothing ever works". "I'll change when life slows down, when my spouse or family is onboard, when x happens...". This is actually the BIGGEST mistake I see women make. Why? Because how do you think this kind of thinking makes you FEEL? Defeated? Unmotivated? And how do you think you would act if you felt this way? You would likely stop taking action completely, causing you to backslide into old habits that don't serve you.  In this episode, find some simple solutions to fixing these common mistakes; so you can stop spinning your wheels and start seeing results. ⁠Shop Ancient Bliss Here!⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠100% all natural, organic supplements! I personally take their Gut Support and Sea Moss supplements and love them! Get 10% off your order by using the code CFITNESSTRAINING at checkout. Check out Honey Badger Supplements⁠! I have been loving their BCAA/EAA for my weight training workouts. Vegan BCAA uniquely crafted with all 9 essential amino acids and glutamine to stimulate muscle growth, limit muscle breakdown, & reduce soreness. I love the peach mango flavor! What attracted me to this BCAA/EAA is that there is no surcralose, or artificial dyes or colors. It's a clean BCAA that is helping me get good gains in the gym! Use the code Courtney21916 at checkout for 20% off your order! Heavy resistance training along with a keto diet is the most effective way for women to lose fat and build lean muscles. Join my new closed Facebook group Lean Muscle Building for Women. Join my closed Facebook group Metabolism and Hormone Support for Women. Work with me one-on-one

What makes a huge difference in the results that you get? Be a data nerd and track your progress!  The biggest difference between those that are successful with their transformation and those who are not is the willingness to track habits, behaviors, and progress-and be able to look at these markers in a neutral light-as much as possible. If you don't have the actual data in front of you when it comes to your habits and behaviors; it makes it really difficult to figure out what you need to do in order to reach your goals! Think of it this way-if you are driving somewhere and you want to get there as quickly and easy as possible; you wouldn't just wing it and guess which route to take! You would plug the route into your maps! What I track, and what I suggest tracking: Sleep. Sleep habits can greatly impact body composition. Use a fitness tracker such as a Fitbit to get an idea of the quality and quantity of sleep you are getting.Movement and calorie expenditure estimate. Haha I was blown away how little movement I was getting before I started using my Fitbit. I'm much more motivated these days to get my steps in!Workouts. I've been able to drastically increase my lifting loads by tracking my lifts. It's motivating to see things like a 40 lb. lifting increase in a little over a month!Nutrition. Even eating in a slight surplus for muscle gain-I still track to make sure I am hitting my protein goal and keeping my nutrition as clean as possible.Progress photos! Take the photos, you will be glad you did! Although my progress is slow in muscle building season, I am still floored at how my posture is completely different building more muscle to my back side! By taking pics, you are able to notice these things you may not notice day to day. The hard part of tracking progress: seeing it as neutral data! This is a skill to develop to be able to look at your own habits, behaviors, and progress without judging yourself. I will admit it's much more difficult to do than it seems. I know I have struggled a lot in this department. Most of the time when we judge ourselves and feel shame, we may sabotage or overly deprive ourselves. But by looking at habits, behaviors, and progress as scientific data-you can make faster and easier progress towards your goals. You can check out my episode, "Getting Real with You About My Macros" where I talked about how I got past self-judgement and carting about what others think when it comes to tracking habits and behaviors. Plus! Exciting things are coming! In this episode-updates on my upcoming digital training and coaching products! Listen for the scoop! Join my closed Facebook group Metabolism and Hormone Support for Women Work with me one-on-one ⁠Shop Ancient Bliss Here!⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠100% all natural, organic supplements! I personally take their Gut Support and Sea Moss supplements and love them! Get 10% off your order by using the code CFITNESSTRAINING at checkout. Check out Honey Badger Supplements! I have been loving their BCAA/EEA for my weight training workouts. Vegan BCAA uniquely crafted with all 9 essential amino acids and glutamine to stimulate muscle growth, limit muscle breakdown, & reduce soreness. I love the peach mango flavor! What attracted me to this BCAA is that there is no surcralose, or artificial dyes or colors. It's a clean BCAA that is helping me get good gains in the gym! Use the code Courtney21916 at checkout for 20% off your order!

If you are struggling with seeing the results you want, have you considered trying an alternate approach?  Even if getting lean is your ultimate goal, there are a few different ways to achieve this..... Cutting-This is incorporating a calorie deficit (eating less energy than you burn) in order to lose weight and body fat. Maintaining-This is eating at maintainence (eating the same amount of energy than you burn) in order to maintain current body weight. Building-This is eating in a slight surplus (eating a little bit more energy than you burn) in order to gain more muscle mass.  I know for me, up until recently, I have been stuck in a cutting phase for a loooonnnngggg time. But I recently have pivoted to a maintainence phase and plan on moving slowly into a building phase-even though I still want to lose body fat. Why? Because well, I haven't been super thrilled with the results of my cutting phase. And the reason why a cut isn't cutting it for me is because of the state of my current metabolic health (due to chronic dieting which has slowed down my metabolism), and my training status (I have been training consistently for 20 years). So, it just doesn't make sense to keep going with a cut, which is inhibiting my ablility to gain lean muscle mass and keeping my metabolism a little on the slow side. So, my plan is to gradually up my calories to build lean muscle over the span of several months, then once I have that muscle, go back to a cutting phase to drop body fat.  My point is-is that everybody and every body is different. Whether you need to cut, maintain, and build is going to depend on: Dieting history-Chronic dieting can lead to a decline in metabolic rate and energy (calories) burned. Training-People newer to training generally gain strength and build more muscle more quickly (and can usually lose body fat at the same time) than people who have been training consistently for a long time.  State of metabolic health How much fat and lean mass you currently have-leaner people will have a more difficult time putting on lean muscle mass. Your goals-If you want to put on serious muscle, a slight caloric surplus may be neccessary. I want to share this with you because I have been fooled by it too. If you want to lose weight or body fat; or change how your body looks, it doesn't neccesarily mean you should do a cut. Sometimes spending time in another season to restore hormone health, improve metabolic health, and to build lean muscle mass will give you the results you really want-it's just a longer-term process that is absolutely worth it IMO. ⁠Shop Ancient Bliss Here!⁠⁠ ⁠⁠⁠⁠⁠100% all natural, organic supplements! I personally take their Gut Support and Sea Moss supplements and love them! Get 10% off your order by using the code CFITNESSTRAINING at checkout. Join my closed Facebook group Metabolism and Hormone Support for Women Reach me directly at cfitnessonlinetraining@gmail.com.

Today I want to chat with you about the best way to train in your 30's, 40's, and 50's, so you look and feel your best! There is so much conflicting/lack of information out there about the best exercise techniques for women-what works best for optimizing hormone and metabolic health, while obtaining optimal body composition. I have struggled with a past history of chronic dieting and having an unhealthy relationship with exercise; and know I am not alone here. I have personally experienced negative consequences of the diet industry making us believe that weighing less is always better; and the answer is to simply to eat less and exercise more. These beliefs only trigger women to chronically diet; and to use exercise as a means to burn calories and lose weight. Being stuck in this thinking can cause us to lose lean muscle mass, inhibit the ability to gain lean mass; while being miserable stuck in a diet mentality. What's worse, is that women generally don't see the results they want when stuck in these limiting beliefs that society throws on us. As a personal trainer and a woman in her 40's who has tried everything when it comes to exercise-weight training, cardio, HIIT, group fitness classes....Here is what I have seen the best results with: Prioritizing weight training: I recommend women weight train 2-4 days a week, lifting heavy enough weight to feel fatigued by the end of each set.  Progressive overload: To keep seeing results, you should be progressing gradually by adding more weight, more sets/reps to your lifts.  Skip (or cut back on) the HIIT: Cardiovascular and HIIT training can actually break down muscle tissue. So, if you want to build a rounder, more shapely booty, skipping or cutting back on cardio can be helpful with maintaining and building more muscle mass! The other issue I am seeing with high intensity training is that it can be too stressful on the body, and on the adrenal glands; particularly for women in their 40's and 50's.  Walk daily: Even if you workout most days, you can still be sedentary if you are not moving enough outside of your workouts. Walking is literally the best exercise you can do for weight loss, to build up bone density, and also to relieve stress!  Skip the group classes and hit the weight room: I do think group classes can be great to get started. But if you have been doing group classes for years and have stopped seeing results, then get into the weight room! Why? Because strength group classes generally will use lighter weights, higher reps, and short rest periods. If muscle building is your goal, you will want to lift heavier weights, reduce the reps, and have longer rest periods so you are fully recovered to lift as heavy as possible for each set.  Have questions? Want to chat? Email me at ⁠cfitnessonlinetraining@gmail.com⁠ ⁠Shop Ancient Bliss Here!⁠ ⁠⁠⁠100% all natural, organic supplements! I personally take their Gut Support and Sea Moss supplements and love them! Get 10% off your order by using the code CFITNESSTRAINING at checkout. ⁠Join my closed Facebook group Metabolism and Hormone Support for Women.

Part two of Reverse Dieting! You can check out part one which released August of 2022. Have you been dieting for weeks, months, or even years? Have you seen a stall, or a complete stop in your progress? If so, reverse dieting may be exactly what you need to do; in order to get past the plateau, and start seeing results!  Reverse dieting is a technique myself and my coaching clients do to increase resting metabolic rate and NEAT (non-exercise activity thermogenesis). The metabolism is very adaptable to our caloric intake. Chronic dieting can lead to metabolic adaptation; which the metabolism down-regulates to adjust to the low caloric intake. We burn less energy, and in-turn, we unconsciously move and fidget less. It will then take less and less food to lose weight; and weight loss becomes difficult, nearly impossible.  In part two, I talk about my own season with reverse dieting! Yup! Metabolic adaptation got me! For the last 8 weeks, I have been back in the gym lifting heavy, tracking my calories and macros, and eating in a calorie deficit. I knew after not seeing any more results after four weeks, some kind of adaptation has taken place. TBH, I have done A LOT of calorie restricition in the last two years. I know that at this point, if I keep lowering my caloric intake, that I will have to drop it super low to keep seeing results.....So, my plan is to eat at maintainence, (eating roughly what my body is expending) and keep gradually increasing my caloric intake in order to get my metabolic rate back up. Although some weight/fat gain may initially and temporarily take place, this reverse diet is necessary for restoring my hormones, increasing my non-exercise movement, and get my body back to burning what it should be. Plus, it's actually pretty tough to build muscle in a calorie deficit, so I am curious to see if I can build more muscle in my reverse diet season. I will keep you posted on how it goes!  In part two of Reverse Dieting, we talk about the psychology of it; and why it's important even for lifestyle clients-so that they can maximize metabolic health, restore hormone health, and increase non-exercise movement! Besides, who wants to diet if it's not actually working? By implementing this strategy correctly, you can see better results when you do go back to dieting. Have questions? Want to chat? Email me at cfitnessonlinetraining@gmail.com Shop Ancient Bliss Here! ⁠100% all natural, organic supplements! I personally take their Gut Support and Sea Moss supplements and love them! Get 10% off your order by using the code CFITNESSTRAINING at checkout. Join my closed Facebook group Metabolism and Hormone Support for Women.

Are you experiencing stalls with fat loss? Or maybe what worked for you before, just isn't cutting it anymore? The metabolism is designed to respond and adapt to stressors. Our lifestyle (e.g. chronic dieting, poor nutrition) can cause stress to the metabolism, which can trigger the metabolism to push back and sabotage fat loss efforts.  Check out the four stages of Metabolic Adaptation:1. Metabolic Compensation-Hunger and cravings increase, fat loss results slow or stop. Metabolic rate begins to decline, movement declines (blinking, fidgiting), motivation to exercise may wane. 2. Metabolic Resistance-Same as above, plus sleep and mood may become affected. You may also experience "wired but tired", your body may feel tired but your mind is overactive. 3. Metabolic Dysfunction-Same as above, plus you start to experience digestive symptoms such as constipation, and/or libido issues. Periods may also become irregular. 4. Metabolic Disease-Diagnosed with Low Thyroid, Hashimotos, PCOS, IBS.  If you are experiencing any degree of metabolic adaptation, know this: You can still change your body and reach your body composition goal! Yes, losing body fat during times of metabolic stress can pose an additional challenge; but it's certainly not impossible!  Genetics play a role with our health and body composition, but your lifestyle has a bigger one. Take control of your health and body composition by continuously working on simple behavior changes, and finding the sweet spot with your nutrition and exercise.  Just One Spot Left for One-On-One Coaching! Email me at cfitnessonlinetraining@gmail.com to set up your free discovery session with me. What's Possible: Reach your body composition goal and keep your results for good. I help you break down your big goal into small, actionable steps that will add up to massive life-changing results! On this journey, you will develop healthy habits that will become second nature and last a lifetime. Learn flexible dieting. I will teach you a way of eating that works for you and that you enjoy. A way that helps you reach your goals, while breaking free from guilt and obsessing over food. Develop the skill of showing up in a small way, every day. Learn how to continue to keep putting one foot in front of the other, even when life gets busy-which is the key to transformation! Shop Ancient Bliss here! 100% all natural, organic supplements! I personally take their Gut Support and Sea Moss supplements and love them! Get 10% off your order by using the code CFITNESSTRAINING at checkout. Join my closed Facebook community Metabolism and Hormone Support for Women Check out my website for more info on my personal training and coaching services.

If you want to change your relationship with food; no matter what your ultimate goal is-you need to start talking to yourself more than you are listening to yourself.When we are in unconscious habit loops with eating or consuming (like when it seems to just happen); we are running a broken record in the background. And we may not even realize we keep listening to these thoughts over and over and over again.“One more won't hurt.”“F-it, I deserve it after the day I've had.”“It's not fair!”Guess what? When we listen to these thoughts, and don't question them, we get a reward! So it's no wonder we find ourselves struggling with breaking bad habits and changing behaviors. But if you can slow down and shine a light on that very moment right before you gave into a craving; that very moment right before you broke that promise you made to yourself (that you wouldn't order dessert, or that you would just have one bite)-that's where change can happen. It's all about gaining awareness and understanding why you do the things that you do. I understand that it can be painful to go back in time and look at your behaviors more closely. I know for me when I screw up, I just want to move on and pretend it never happened. But I also know if I don't go back and try to understand why I didn't follow through with my plans, why I had yet another f-it moment; I am losing out on learning an important lesson. And I'm missing another opportunity to grow and become the woman I want to be. Check out Ancient Bliss! Inspired by nature, supported by science. Ancient Bliss is home to a wide variety of 100% organic, all-natural health and wellness supplements. Use the code CFITNESSTRAINING at checkout for 10% off your order! Body Re-Composition After 40 Can Be Difficult, But It's 100% Figureoutable! I am now accepting just a couple of new one-on-one coaching clients! Nutrition, Lifestyle, and Mindset Coaching to Help You Become the Woman You Want to Be Reach your body composition goal and keep your results for good. I help you break down your big goal into small, actionable steps that will add up to massive life-changing results! On this journey, you will develop healthy habits that will become second nature and last a lifetime. Learn flexible dieting. I will teach you a way of eating that works for you and that you enjoy. A way that helps you reach your goals, while breaking free from guilt and obsessing over food. Develop the skill of showing up in a small way, every day. Learn how to continue to keep putting one foot in front of the other, even when life gets busy-which is the key to transformation! Email me at cfitnessonlinetraining@gmail.com to set up your free discovery session with me. Let's keep the conversation going! Join my closed women-only Facebook group, Metabolism and Hormone Support for Women.

A few months ago I was noticing a slow weight creep coming on and I was taking a harder look at how calories were sneaking into my diet. I realized it was likely my selective macro counting-I would regurlary not track things like little nibbles, sugar, and the biggest one-alcohol. I have been tracking this way for months and months! I had to get to the root of this. The reason? I didn't want the self-judgement; and I certainly didn't want my clients to judge me either. It kind of felt like if it wasn't tracked, it didn't count. But not being 100% honest with myself was keeping me stuck from my goal, which doesn't feel good either. In this episode I get real with you on this subject. We talk though my protocol of how to deal with self-judgement if it comes up; including how to shift your perspective from negative to seeing things in a more neutral and clinical light. Nutrition and lifestyle is very individualized! Working with a health coach can help you discover what works best for your body and your life, while helping you reach your goals more quickly. I have just two openings for online one-on-one health coaching. Email me at ⁠cfitnessonlinetraining@gmail.com⁠ to set up your free discovery session.  Check out Ancient Bliss! 100% organic, all-natural health and wellness supplements including Berberine and my favorite, Sea Moss! Shop here and use the code CFITNESSTRAINING at checkout for 10% off!

Lowering your carbohydrate intake while increasing protein and/or fat can give you many benefits including: Lowering your insulin levels Balancing your blood sugar Feel more satiated and less hungry or hangry Drastically reducing sugar cravings Improved muscle protein synthesis Decreased inflammation In this episode we dive into my low carb/high protein protocols, and why I teach it and follow it myself! We also explore classic keto, incorpororating carb-ups, and meal frequency. Plus, how you can transition to these protocols without the unpleasant side effects of jumping into low carb too quickly. Nutrition and lifestyle is very individualized! Working with a health coach can help you discover what works best for your body and your life, while helping you reach your goals more quickly. Email me at cfitnessonlinetraining@gmail.com to set up your free discovery session. Ancient Bliss Berberine offers naturally-sourced compounds that promote immune functions and healthy cholestrol and blood sugar levels. Combined with all-natural organic Ceylon cinnamon which delivers blood sugar regulating properties, this supplement is a powerhouse tool that helps you maintain your health at a cellular level. Other benefits: Reduces insulin levels Improves gut health Promotes weight loss Lowers bad cholestrol Fights inflammation Balances blood pressure Shop Ancient Bliss here. Use the code CFITNESSTRAINING at checkout for 10% off your order!

A lot of women make these mistakes when it comes to losing weight: Taking diet and exercise to the extreme. Cutting calories more and more, doubling down on cardio, and obsessing over carbs. Extreme behaviors just lead us down the path to the other extreme. Being way too hard on themselves when they can't keep up juggling all the craziness! Self-judgement doesn't feel good and just leads to guilt and shame, and loss of motivation. Focusing on using willpower instead of changing behaviors. Willpower fluctuates and depending on it doesn't always work. By focusing on changing behaviors, you really can get to a point where making healthy choices are easy. Moving on to yet another diet, or chasing the next shiny object which just keeps women in a frustrating yo-yo diet cycle. Get stuck in all-or-nothing thinking. "good" and "bad", "on the diet" or "off the rails" This type of thinking definitely puts a stall on progress. When the truth of the matter is that all it takes to acheive what you want is to keep showing up for yourself consistently, and keep putting one foot in front of the other. Email me at cfitnessonlinetraining@gmail.com. Check out my 6-week challenge, the Metabolic 6! This challenge is designed for how a woman's mind and metabolism works. Doors are closing Sunday March 5 at 11:59 pm CST.

When it comes to fat loss, a lot of women increase their exercise intensity, exercise frequency, or exercise volume-or sometimes all three! This is due from messaging from the weight loss industry, "Just eat less and exercise more". The problem with eat less, exercise more is that too much exercise can increase hunger and cravings, leading to overeating. This can cause women to try to correct by exercising more. This can become a vicious cycle of overeating and overtraining, which can cause us to hit frustrating fat loss plateaus. While training is important, in order to push past fat loss plateaus, we need to look at other areas of our health and wellness. I think of this as the hierarchy of fat loss. If one of these areas are lagging, that could be the reason why you are not seeing the results you want to see. Here is the hierarchy of fat loss in order of most importance: Nutrition Sleep Stress Management Non-Exercise Movement Training When working towards fat loss, it's so important to look at the process as a team effort with your team being nutrition, sleep, stress management, movement, and training. If you make small improvements to any of these areas that are lacking, it will definitely add up over time! Join my private Facebook group Metabolism and Hormone Support for Women. Send me an email at cfitnessonlinetraining@gmail.com to set up your free discovery session with me.

A lot of us reach for food automatically, even when we are not hungry; for a variety of reasons. We may be eating because it is "meal time" or "snack time". Or we may turn to food to "take the edge off" after a hectic day. It can be incredibly easy to find ourselves eating while distracted or reaching for food for emotional reasons rather than physical hunger. This can become a problem because if we are not mindful as we eat, we may overeat; which can lead to unintended weight gain. Not only that, mindless eating can become an unconscious habit over time. Incorporating mindful eating practices can help you make progress towards improving your health and body composition. By developing the practice of mindful eating you can: Eat the right amount of food for your needs at the time. Better digestion. Eating more slowly and thoroughly can help you improve digestion. Avoid overeating. Eating too fast or eating mindlessly can make it easy to overeat. Build a healthier relationship with food. Get out of habit loops that are carried out on auto-pilot. Walk away from your meals feeling good, rather than sluggish from eating too much. The good news is, mindful eating is super simple to practice; and yields huge results! In this podcast episode you will learn: How to decipher between physical hunger and cravings Eating slowly and eating to enough About emotional eating Write me at cfitnessonlinetraining@gmail.com to set up your free discovery session with me. Check out my website for more info on who I help and what I offer. Join my private Facebook community here

Every woman should vary her calorie and carb intake! Why? Our metabolisms are great at adapting. This is why even if you have been following a low calorie diet for a long time, you may experience a stall in progress. The metabolism will adapt to a low caloric intake, and resting metabolic rate will decline. In addition, when there is not a lot of energy coming in, movement will decrease unconsiously. Long-term adherence. Make it a lifestyle! By having some days of a larger caloric and carbohydrate intake, it makes it so much easier to stick to long-term! Our hormone health. Having a large calorie gap as with agressive dieting paired with a lot of exercise; this can be stressful on our bodies. It can put our body in a sympathethetic mode and activates a fight or flight response. By varying your calories, carbs, (and physical activity), it can greatly decrease this stress response on the body, that isn't so great for our hormones. Even if you haven't quite reached your goal yet, incorporating some strategic calorie and carb cycling strategies can be super beneficial-and can help you actually get better results, and avoid frustrating plateaus! In this episode we go over lots of options for implementing this powerful nutrition tool, so you can make it work for you! Have you signed up for my weekly emails yet? I share online workouts, recipes and meal plans, and valuable info every woman should know! All right to your inbox! Plus, be the first to know about when the doors to my programs are open and recieve early-bird pricing. Sign up for the 5-Day Metabolic Reset and get on my list here. Join my private Facebook group Metabolism and Hormone Support for Women Send me an email here to set up a free discovery session with me.

Do you know what to do to acheive what you want, but just can't seem to follow through consistently? What is behind this common dilemma? Trying to make too many changes at once. The diet industry definitely doesn't help, as they try to convince us that we have to go all-in, or go hard or go home; in order to see results. This can cause us to fall into all-or-nothing thinking. In my own personal experience, and also seeing this pattern as a coach; 9 times out of 10, this approach ends in disaster. Here is where the problem is: our motivation and energy varies day to day. Life will happen and get in the way at some point with these elaberate plans. Trying to juggle 2 workouts a day or trying to adhere to a strict meal plan can get to be too much. At some point we will likely have a stressful day and juggling all this craziness becomes overwhelming; and we end up feeling like we failed. This is usually the point where we do one of two things: We throw our hands in the air and say screw it, and stop taking action completely. Or we overcompensate by vowing to cut out all sugar, over-exercise, or some other crazy extreme. The other issue here is that both of the above also usually comes with an ass-kicking to ourselves. We may judge ourselves which can trigger guilt and shame. And keep us in a frustrating yo-yo diet cycle. In this episode I share with you: My three step process for finding the grey when you are stuck in black or white thinking. My big 6 rocks of behavioral change that will help you improve your metabolic health and body composition. Exploring not just your reasons to change but your reasons not to change. Looking not only at how your negative habits are not serving you, but also how they are serving you. How to see the things in your life as neutral. Some things to consider for the new year if you are truly commmitted to transformation! Send me an email at cfitnessonlinetraining@gmail.com to set up your free discovery session with me. Let's keep the conversation going. Come on over to my closed Facebook group, Metabolism and Hormone Support for Women.

I want to share a little secret with you today about why women struggle with reaching their goals. It's not what you might think. It's not…. Lack of time ,lack of willpower, or lack of motivation. It's because we don't have a back-up plan for when life throws us curve balls. Does this sound familiar? Life gets busy. You can't seem keep up with new healthy behaviors. So you throw your hands in the air and give up completely. This is 100% why women don't see results! Because results come from the actions we do on a consistent basis, not what we do for short periods of time. Try this instead: Have a backup plan! Because it's not IF life happens and gets in the way, it's WHEN. You can prepare for when life happens by thinking this: “If this happens I will do this instead….” “Can I just….today?” This is a skill you can develop so reaching your goals becomes SO much easier. You can learn how to continue to keep showing up even when life gets in the way-which is key to transformation. Check out my website here for more info on coaching with me. Send me an email here to set up your free discovery session with me. Join my closed Facebook group Metabolism and Hormone Support for Women

You don't have to stall or lose progress over the holidays. With a few simple mindset shifts and coming up with a doable plan, you can enjoy yourself and avoid weight gain this holiday season! In this episode we discuss: Mindset shifts you can make with holiday eating to enjoy yourself this season without guilt. Key tips for avoiding overindulging and weight gain. How to plan ahead for when you know temptations will arise. Actionable steps you can take to handle cravings, and eat in moderation this holiday season. What sets my approach apart from others is that I am not just sharing the stuff you already know (eat off a smaller plate, bringing a healthy dish to a potluck, etc). In this episode I discuss how to shift your mindset-especially away from the scarcity mindset and the all-or-nothing mindset. When we have these mindsets in place, our actions don't align with what we want; and we end up getting undesirable results. Even simply shifting from negative thoughts to more neutral thoughts can make all the difference with how you show up for yourself this holiday season. Early Bird Black Friday Pricing for the Metabolic Re-Boot Camp! This Black Friday weekend only! Join my group coaching program and save! This offer is exclusive to my email list only-You can get access to this promotion by joining my email list. Sign up here and get the free 5-Day Metabolic Reset as a gift. Let's keep the conversation going. Come on over to my closed Facebook group Metabolism and Hormone Support for Women.

One thing that I have learned from my experience coaching and training women for over a decade; and as a 41-year old woman myself..... Weight loss isn't simply a calorie deficit. There is much, much more to it than that. We can't always just exercise and diet our way to weight loss. There are two camps when it comes to body re-composition. One camp believes it comes down to a correct energy balance. The other camp believes it comes down to hormone balance. I am in both camps. It can be easy to overlook things besides just calorie input and output that can affect body composition. In this episode we take a look at some factors that may influence body composition in our 40's and beyond. Wonky hormones. You may have heard me talk about how fat loss comes down to a correct energy balance and hormone balance.This is because our hormones have a huge impact on how we feel-our energy levels, motivation to move and exercise, motivation to make healthy choices with diet, hunger levels, cravings, mood, and more. Hypothyroidism. The thyroid gland is the master of the metabolism. When the thyroid gland isn't producing enough thyroid hormones, or isn't stimulated properly; this is hypothyroidism. Hypothyroidism can cause a decline in resting metabolic rate, which can make weight loss more difficult. Insulin resistance. As we get older, we become less sensitive to the hormone insulin. This means that it's important to manage carbohydrate intake with a low carb diet, and to take strides to make improvements to the quality of diet (more whole foods, less processed foods). Chronic dieting. Eating a very low calorie diet for long periods of time can lead to a decline in resting metabolic rate (aka burning less calories). The other problem with chronically dieting is that you may unconsciously move less, expending less energy. Sleep. When you don't get enough sleep, it can affect hunger hormones such as leptin. Have you ever noticed an increase in hunger, or maybe more carb cravings after a night of not-so-great sleep? Stress. Busy is a badge of honor. We work, raise our children, keep up with our friendships and relationships, yet we often neglect ourselves. Stress can cause a rise in the hormone cortisol. When our body is under excess cortisol, our body will not make fat loss a priority, but will prioritize survival. Join my closed Facebook group Metabolism and Hormone Support for Women. Shoot me an email at cfitnessonlinetraining@gmail.com. Check out my website C Fitness for more info on personal training and online health coaching.

It can be easy to point the blame to hormones when struggling with weight loss. And yes, our hormones can have a huge impact on weight loss results. But, ultimately weight loss is actually really simple. Weight loss is essentially getting to a correct energy balance. We can do this by weighing and tracking food intake, as well as making sure we are getting enough movement. But of course, it's not always that easy. This is because a lot of weight loss is behavioral, and developing the skill of changing behaviors and habits. Using willpower is not a sustainable way to lose weight. Slowly building habits that will drive you towards your goal, while letting go of the habits that do not serve you is the way. In this episode we go over my top 5 fat loss tips: Do not exceed your calorie budget. Creating a calorie deficit is needed for fat loss. You can develop skills such as calculating your caloric needs and learning how to track your food intake. These are tools that can help you achieve a calorie deficit. Move more. As we get older (especially with calorie restriction), we may unconsciously move less. Being more generally active during the day can help you keep your calorie expenditure up. Prepare most your meals at home. It is difficult to know the nutrition info on meals dined out. Even if a restaurant does list nutrition info, that info is not always accurate. You can limit excess calories by preparing most meals at home. Weighing and tracking food intake. Most of us (even coaches and nutritionists) are not great at eyeballing portions. Underestimating food intake can keep us from our body composition goal. Learning and developing the skill of weighing and tracking food intake is key if you are struggling with fat loss. Get support. Sometimes you know what to do, but don't always follow through. That is why it is important to have some kind of support system; whether it be a workout partner, or hiring a trainer or coach. We can't always count on our family or loved ones to take on this role, so it's important to find like-minded people with similar lifestyles and goals; to turn to for accountability and support. Contact me at cfitnessonlinetraining@gmail.com to book your free consultation with me. Get more info on my 3-month coaching program the Metabolic Re-Boot Camp. I am now accepting just a few more one-on-one clients through October 2022. Hurry, space is limited for one-on-one coaching. I will be opening the doors and running this program in a group format in January 2023. Join my closed Facebook group Metabolism and Hormone Support for Women.