How Stress and Lack of Sleep can sabotage your fitness journey

When it comes to fitness, most people focus on exercise routines and diet plans. But there’s a silent duo that can derail your progress faster than a late-night snack: stress and lack of sleep. You can be doing everything right in the gym and the kitchen, but if you’re constantly stressed or missing out on quality sleep, your fitness goals might stay just out of reach. Let’s break down how these factors can negatively impact your body and what you can do to get back on track.

The Hidden Dangers of Stress on Your Fitness

Stress isn’t just a mental burden; it’s a physical one too. When you’re stressed, your body releases cortisol, the so-called “stress hormone.” While cortisol is helpful in short bursts, chronic stress keeps your cortisol levels elevated, which can wreak havoc on your body and your fitness journey. Here’s how:

- Increased Fat Storage: Elevated cortisol levels can lead to an increase in abdominal fat, which is not only hard to lose but also harmful to your overall health.

- Muscle Breakdown: High levels of cortisol can break down muscle tissue, making it harder for you to build or maintain muscle mass.

- Low Energy Levels: Stress drains your energy, making your workouts feel more challenging and less effective.

The Sleep Sabotage: How Lack of Rest Affects Your Fitness

Just like stress, inadequate sleep can be a major roadblock in your fitness journey. Sleep is when your body repairs itself, builds muscle, and regulates hormones that control appetite and metabolism. Skimping on sleep can lead to:

- Poor Recovery: Without enough rest, your muscles don’t have the time they need to repair and grow, leading to slower progress and increased risk of injury.

- Hormonal Imbalance: Lack of sleep disrupts hormones like ghrelin and leptin, which regulate hunger and satiety, making you more likely to overeat.

- Decreased Performance: Less sleep means less energy, focus, and motivation to power through your workouts.

Tips to Reduce Stress and Improve Sleep

Given the impact that stress and lack of sleep can have on your fitness journey, managing these factors should be a top priority. Here are a few tips to help you do just that:

1. Practice Mindfulness: Techniques like meditation, deep breathing, or even a short walk can lower stress levels and help you feel more in control.

2. Set a Bedtime Routine: Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.

3. Limit Screen Time: Exposure to screens before bed can interfere with your ability to fall asleep. Try to avoid them at least an hour before you plan to hit the sack.

4. Exercise Regularly: Physical activity can help reduce stress and improve sleep quality, but try not to work out too close to bedtime as it might keep you up.

5. Stay Hydrated and Eat Well: Proper hydration and a balanced diet can help your body cope with stress and regulate sleep patterns.

My Secret Weapons for Stress Relief and Better Sleep

In addition to these lifestyle changes, I’ve found a couple of natural solutions that have made a world of difference for me: Cured Nutrition’s Serenity Gummies and Nightcaps. These have become my go-to for managing stress and ensuring I get the deep, restorative sleep my body needs.

- Serenity Gummies: These are perfect for those high-stress days when I need to unwind without feeling groggy. They help me stay calm and focused, which is essential for both my workouts and my overall well-being.

- Nightcaps: I take these about 30 minutes before bed, and they help me fall asleep faster and stay asleep longer. Plus, I wake up feeling refreshed and ready to tackle the day.

Stress and lack of sleep can seriously undermine all the hard work you’re putting into your fitness journey. By prioritizing stress management and quality sleep, you’ll not only feel better but also see better results. If you’re looking for a natural way to support your efforts, I highly recommend trying out Cured Nutrition’s Serenity Gummies and Nightcaps. They’re currently running a huge sale with free shipping, so it’s the perfect time to give them a try. Trust me, your body will thank you!

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How to stay consistent

It’s amazing how often we treat ourselves the worst. We go out of our way to support others, yet when it comes to self-care, we fall short.

We speak negatively to ourselves, neglect our own needs, and break our own promises. This leads to inconsistency and frustration.

Here’s a perspective that might help you:

“Treat yourself like someone you are responsible for helping.” - Jordan Peterson.

Imagine this: you’re not you. Picture that your primary responsibility is to help your best friend get in shape and stay consistent. What advice would you give them about their nutrition? How would you encourage them to prioritize their workouts? Would you talk sh*t to them if they slipped up on their diet one day?

Take a moment to truly think about this.

The hardest part about losing weight and staying consistent isn’t “knowing what to do.” You already know what to do. The challenge lies in actually doing those things.

By approaching your fitness journey with this mindset, you might find it to be a game changer. Treat yourself with the same care and respect you would offer to a close friend.

You deserve it.

Hope this helps!

You’re doing everything but still not getting results.

Why Your Body Isn't Changing Despite Your Efforts

You're Eating in Too Much of a Calorie Deficit

   Often, people make the mistake of starting with an immediate 500+ calorie deficit, thinking it will get  quicker results. Unfortunately, this often leads to extreme hunger, low energy, poor performance, and reduced motivation. Worse, it can cause rapid muscle loss, which slows down your metabolism. Instead, aim for a moderate deficit (around 150 - 300 calories to start). The goal is to eat as much as possible while still losing body fat.

You've Been Eating Low-Calorie for Too Long

   If you can't remember the last time you weren't eating low-calorie, your body might be resistant to further change. Your body is smart and adapts to patterns, becoming resistant over time. If you've been in a prolonged calorie deficit, you might need to increase your food intake to rebuild your metabolism to a healthy level before attempting another deficit.

Your Deficit Has Become Your Maintenance Calories

   Over time, your body adapts to the calorie intake, which means what once was a deficit may now be your maintenance level. If you've been eating a specific amount for several months and progress stalls, it's a sign you need to adjust either your daily energy expenditure or food intake to continue seeing results. This plateau is a natural part of the process and indicates the need for a change in your approach.

If you’re struggling to reach your fat loss goals in a realistic, sustainable, and non-restrictive manner, my programs can help. Apply for custom coaching at the link in my bio.

I also have a workout app that you can download for FREE for seven days to help you get on track with your workouts if that’s something you’re looking for.

Setting Realistic Expectations

My whole fitness has been a journey with ups and downs. Setting realistic, achievable goals and being patient with myself are key to long-term success. I aim to celebrate my progress and stay motivated by keeping my end goals in sight.

Moving forward on this fitness journey, it's important to remember some key points to help maintain motivation and progress:

• Consistency is Key: Regularly sticking to a workout routine and healthy eating plan will yield results over time. Small, consistent efforts add up to significant changes.

• Listen to Your Body: Pay attention to how your body responds to different exercises and adjust accordingly. Rest when needed and avoid pushing yourself too hard, as this can lead to burnout or injury.

• Seek Support: Surround yourself with people who encourage and support your fitness goals. Whether it's friends, family, or a personal trainer, having a support system can help keep you accountable and motivated.

• Track Your Progress: Keep track of your workouts, measurements, and how you feel overall. Seeing how far you've come can be a powerful motivator on days when progress feels slow.

• Celebrate Small Wins: Acknowledge and celebrate the small achievements along the way. Whether it's running an extra mile or fitting into a smaller size, every accomplishment is a step closer to your ultimate goal.

• Stay Flexible: Be open to adjusting your goals as needed. Life can throw unexpected challenges your way, so being flexible and adapting your plan can help you stay on track in the long run.

• Enjoy the Journey: Remember that the process of getting fit is just as important as reaching the end goal. Find activities you enjoy and make fitness a positive part of your lifestyle rather than a chore.

Tip for Growing your Glutes

If you're frustrated because you've been hitting the gym consistently but your glutes aren't growing, you're not alone! As a certified personal trainer, I've assisted many women dealing with this. I'm here to share some simple habits and mindset tweaks to help transform your glutes from flat to fabulous.

In this beginner's guide, we'll dig into the secrets of glute growth and offer practical tips to kickstart your journey.

UNDERSTANDING THE GLUTE GROWTH PROCESS:

1. Knowledge is key. When it comes to growing your glutes, understanding the science is crucial. We'll chat about the anatomy of the glute muscles and how they respond to training. By getting a deeper grasp of the glute growth process, you'll be better prepared to tackle any challenges.

Your glutes consist of three main muscles:

- The gluteus maximus

- The gluteus medius

- The gluteus minimus

2. These muscles play a vital role in hip extension, abduction, and rotation. To effectively target and stimulate glute growth, it's crucial to involve all three muscles with various exercises and training techniques.

EVALUATING YOUR CURRENT ROUTINE

Take a moment to think about your training routine and ask yourself a few crucial questions.

- Are you mixing in a variety of glute-specific exercises?

- Are you gradually adding more weight to challenge your glutes?

- Are you giving your glutes ample time to recover between sessions?

By recognizing potential roadblocks in your current routine, you can make necessary adjustments to kickstart your journey to glute growth.

To kickstart your glute growth, it's essential to include exercises that specificallyengage your glute muscles. Try these effective moves:

a. Squats: The ultimate glute exercise, targeting your gluteus maximus and quadriceps. Focus on form and gradually up the weight to challenge your glutes.

b. Glute Focused RDLs: Directly targeting the gluteus maximus, this exercise is great for building size to your hamstrings as well . To target more of your glutes, make sure to bend at your knees, more than you would a typical RDL, which would get more of your hamstrings.

c. Reverse Lunges: Engaging all three glute muscles, lunges also work your quads and hamstrings. Mix it up with variations like walking lunges or reverse lunges to keep your glutes guessing.

2. Remember, consistency is crucial for glute growth. Aim for these exercises at least twice a week, gradually increasing intensity and volume over time. I strongly recommend partnering with a personal trainer for guidance, providing enjoyable new workouts that challenge and sculpt your booty.

GLUTE GROWTH THROUGH NUTRITION

While working out is crucial for growing your glutes, what you eat plays a vital role in providing the fuel needed for muscle development. To maximize your glute gains, pay attention to the following:

1. Protein Intake: Meeting your protein goals can be challenging, but it's vital for building those glutes.

2. Caloric Surplus: Building muscle requires a caloric surplus, meaning you should consume a bit more calories than your body needs to maintain its current weight.

3. Balanced Diet: Enhance muscle growth and recovery by including a mix of nutrient-dense foods – think lean proteins, complex carbohydrates, and healthy fats.

I strongly suggest getting your macros calculated by a certified macro coach tailored to your specific needs and goals.

SHIFTS IN MINDSET FOR GLUTE GROWTH

Last but not least, let's chat about the power of mindset in the quest for glute growth. Building strong glutes demands not just physical effort but also mental resilience. Here are some mindset shifts to keep you motivated and on track:

1. Envision Your Goals: Visualizing what you want can keep you motivated and dedicated to your training. Create a vision board or find a visualization meditation on YouTube to get pumped about your goal!

2. Embrace the Journey: Understand that growing your glutes takes time and consistency. Embrace the process, appreciate yourself as you are, and celebrate small victories weekly. This is the real key to success!

3. Believe in Yourself: Trust your abilities and believe you have what it takes to grow your glutes. Positive self-talk and affirmations can significantly boost your confidence.

If you're struggling to reach your goals, most times it comes down to mindset. Changing how you think about your goals and feel about your body is tough alone. If you need help with habit coaching, customized programs, nutrition, and simple mindset shifts to get you there.

Growing your glutes is a journey that combines targeted exercises, proper nutrition, and a positive mindset. By applying the tips and strategies outlined in this beginner's guide, you'll be on your way to unlocking the secrets to growing your glutes and achieving the strong, sculpted glutes you've always dreamed of.

Xoxo

Marie

Regain Drive

Reach Your Fitness Goals Without Motivation

Have you ever felt like your fitness goals are out of reach? Like no matter how hard you try, you just can't find the motivation to stay consistent and make progress? I've been there too. There have been times when the thought of going to the gym or sticking to a healthy eating plan felt overwhelming and unattainable. But let me tell you, it's not. It's possible to reach your fitness goals even when motivation is lacking.

Success doesn't solely rely on motivation. It's about finding ways to push yourself forward, even when you don't feel like it. It's about staying committed to your goals and embracing a mindset of determination and resilience. So, if you're feeling discouraged and ready to give up, don't. Together, we can overcome the obstacles and regain the drive to reach your fitness goals.

When it comes to achieving your fitness goals, setting realistic targets is paramount. It lays the foundation for long-term motivation and success. Setting goals that are too ambitious or unattainable can lead to frustration and a lack of motivation. That's why understanding the importance of setting realistic goals is key to staying on track and achieving your desired results.

Realistic goals take into account your current fitness level and lifestyle. They consider your abilities, limitations, and the resources available to you. By setting attainable objectives, you create a roadmap that is challenging yet within reach, allowing you to stay motivated and celebrate milestones along the way.

"Setting realistic goals is like building a staircase - each step gets you closer to your destination."

When setting realistic fitness goals, consider the following:

1. Assess your starting point: Before setting your goals, evaluate your current fitness level. Take into account factors such as strength, endurance, flexibility, and body composition. This assessment will help you gauge where you are and where you want to be.

2. Be specific: Clearly define what you want to achieve. Vague goals like "getting fit" or "losing weight" can lack direction. Instead, focus on specific outcomes like running a 5K race or reducing body fat by 5%.

3. Set measurable objectives: Establish criteria to track your progress. Measurable goals allow you to measure your success and make adjustments if needed. This can be done by using tools such as tracking apps, fitness assessments, or body measurements.

4. Break it down: Break your goals into smaller, manageable steps. This will make them less overwhelming and easier to achieve. Consider setting short-term goals that lead to the fulfillment of your long-term objectives.

5. Make it time-bound: Assign a realistic timeframe to your goals. By setting deadlines, you create a sense of urgency and maintain focus. However, ensure the timeframe allows for sustainable progress and avoids excessive pressure.

By setting realistic fitness goals, you set yourself up for success. You create a roadmap that keeps you motivated, prevents burnout, and helps you stay committed to your fitness journey. Embrace the power of realistic goal-setting and watch as you unleash your potential to reach new heights.

1. Set Clear Fitness Goals

Before designing your workout routine, define your fitness goals clearly. Whether you aim to lose weight, build muscle, or improve endurance, having a clear direction will enable you to create a more targeted and effective workout plan.

2. Assess Your Current Fitness Level

Understanding your current fitness level is essential for creating a workout routine that challenges you without being overwhelming. Take a moment to assess your strengths and weaknesses to determine the right intensity and difficulty for your exercises.

3. Choose the Right Types of Exercises

Consider your fitness goals and select exercises that align with them. Whether you prefer cardiovascular activities like running or cycling, strength training with weights, or flexibility exercises like yoga, make sure to include a variety of exercises that target different muscle groups.

"Variety is key to preventing workout boredom and keeping your body challenged."

4. Establish a Routine

Consistency is vital when it comes to a successful workout routine. Determine how many days you can commit to working out each week and design a schedule that suits your lifestyle and availability. Remember that even shorter, more frequent workouts can be effective.

5. Include Rest and Recovery Days

Rest and recovery are just as important as the workout itself. Incorporate rest days into your routine to allow your body to heal and replenish energy. Overtraining can hinder progress and increase the risk of injury, so be sure to give yourself ample time to rest.

6. Keep Track of Progress

Monitoring your progress can help you stay motivated and see how far you've come. Keep a workout journal or use a fitness tracking app to record your exercises, sets, reps, and any improvements you notice over time. Celebrate milestones and use setbacks as opportunities for growth.

7. Stay Flexible

Life can be unpredictable, and there may be times when adhering strictly to your workout routine becomes challenging. Allow for flexibility and adaptability in your plan. If you miss a workout or need to adjust your schedule, don't be too hard on yourself. The important thing is to get back on track and keep pushing forward.

By creating a solid workout routine that aligns with your fitness goals, you'll be well-equipped to stay motivated and make progress. Remember to listen to your body, stay consistent, and be patient with yourself. With dedication and perseverance, you'll reach your fitness goals and enjoy a healthier, happier lifestyle.

Keeping your motivation alive is crucial when working towards your fitness goals. One effective way to stay inspired is by incorporating visual reminders into your daily life. These reminders serve as powerful motivators that reinforce your commitment and keep you focused on your journey to success.

Visual reminders can take many forms, depending on your preferences and lifestyle. For example, you might create a vision board filled with images that represent your fitness goals. Placing this board in a prominent location, such as your bedroom or office, allows you to visualize your desired outcome and reaffirm your determination each day.

Another option is to use your smartphone or computer wallpaper as a visual reminder. Set a background image that aligns with your fitness aspirations, whether it's a photo of your favorite athlete or a scenic destination you aim to visit once you achieve your goals. Every time you unlock your device or open your computer, you'll be reminded of why you started and why it's important to stay committed.

Wearable reminders can also be effective in keeping you motivated. Consider wearing a bracelet or carrying a keychain that symbolizes your dedication to your fitness journey. Whenever you see or touch these items, they serve as tangible reminders of the progress you've made and the goals you're striving for.

"Visualization is a powerful tool that can strengthen your belief in achieving your fitness goals. By surrounding yourself with visual reminders, you're constantly reinforcing your commitment and staying motivated."

Finding What Works for You

Remember, visual reminders are personal and individualized. What works for one person may not work for another. It's essential to explore different options and find what resonates with you the most.

If you're a visual learner, consider creating a collage of inspiring quotes and pictures that you can look at whenever you need an extra boost of motivation. If you're more audibly inclined, compile a playlist of energizing songs that pump you up during workouts.

Experiment with different techniques until you find the visual reminders that truly ignite your passion for reaching your fitness goals. By customizing these reminders to align with your personality and preferences, you'll create a powerful system that consistently sparks your motivation and keeps you on track.

Incorporating Variety into Your Workouts

Tired of the same old workout routine? It's time to spice things up and keep the excitement alive on your fitness journey. Incorporating variety into your workouts not only helps break the monotony but also brings numerous benefits to help you achieve your fitness goals.

When you engage in a variety of exercises, you challenge different muscles and stimulate your body in new ways. This promotes muscle growth, prevents plateaus, and helps you achieve well-rounded fitness. Variety also prevents overuse injuries that can occur from repetitive motions.

Remember, variety is the key to keeping your workouts exciting and enjoyable. Be open to trying new exercises and activities that align with your interests and fitness goals. By incorporating variety into your workouts, you'll stay motivated and continuously challenge yourself, leading to better results.

Prioritize Self-Care and Rest

As I continue my fitness journey, I've come to realize the importance of prioritizing self-care and rest. It's easy to get caught up in the hustle and bustle of everyday life, especially when we're striving to reach our fitness goals. However, taking care of our mental and physical well-being is crucial for maintaining motivation and achieving long-term success.

Self-care encompasses activities that promote relaxation, rejuvenation, and overall well-being. It's about dedicating time to ourselves, nourishing our bodies and minds, and finding balance in our busy schedules. By incorporating self-care practices into our daily lives, we can recharge and show up as our best selves on our fitness journey.

Why Self-Care Matters

Self-care plays a vital role in maintaining motivation. When we neglect our own needs and constantly push ourselves without any rest or rejuvenation, we risk burnout and eventually losing sight of our fitness goals. Prioritizing self-care allows us to:

• Refuel our energy: Taking breaks and engaging in activities that bring us joy replenishes our energy levels, enabling us to tackle our fitness routines with renewed vigor and enthusiasm.

• Maintain mental well-being: Self-care activities, such as meditation or journaling, help reduce stress and promote mental clarity. A clear mind is essential for staying focused on our fitness goals.

• Prevent injuries: Rest and recovery are integral parts of any fitness routine. Giving our bodies adequate time to recover and repair helps prevent injuries and ensures we can continue working towards our fitness goals without setbacks.

Building Self-Care into Your Routine

Integrating self-care into our daily routines doesn't have to be complicated. Here are a few simple yet effective ways to prioritize self-care:

1. Schedule "me time": Set aside dedicated time each day for activities that bring you relaxation and joy. It could be as simple as reading a book, taking a bath, or going for a peaceful walk.

2. Practice mindfulness: Engage in activities that help you stay present and connected with yourself, such as yoga, meditation, or deep breathing exercises.

3. Get quality sleep: Make sleep a priority and establish a bedtime routine that promotes a restful night's sleep. Aim for 7-9 hours of quality sleep each night.

4. Nourish your body: Fuel your body with nutritious foods that provide the energy and nutrients needed for your fitness journey. Don't forget to hydrate throughout the day.

Remember, self-care is not selfish. It's a necessary investment in your own well-being, which in turn will help you achieve your fitness goals.

The Power of Rest

Rest is often overlooked but plays a crucial role in achieving fitness goals. It's during periods of rest that our bodies recover, rebuild, and become stronger. Without adequate rest, we risk overtraining, fatigue, and decreased performance.

Here are some reasons why rest is essential:

• Muscle recovery: Rest allows muscles to repair and rebuild after intense workouts, preventing muscle fatigue and promoting strength gains.

• Improved mental focus: Sufficient rest ensures our minds are clear and focused, allowing us to approach our fitness routines with optimal concentration.

• Injury prevention: Rest reduces the risk of overuse injuries by giving our bodies time to heal and repair.

Remember to listen to your body and give it the rest it needs. Incorporate rest days into your workout routine, and don't be afraid to take additional rest days if you're feeling fatigued or experiencing muscle soreness.

The Benefits of Prioritizing Self-Care and Rest

Improved overall well-being

Increased motivation and dedication to fitness goals

Reduced stress and anxiety

Enhanced physical and mental performance

Incorporating self-care practices and ensuring adequate rest are essential components of a successful fitness journey. Remember, taking care of yourself is not a luxury but a necessity for reaching your fitness goals. Prioritize self-care and rest to unlock your full potential and achieve lasting success.

Seek Support from a Women's Online Fitness Coach

When it comes to reaching your fitness goals, having the right support system can make all the difference. That's where a women's online fitness coach comes in. With their expertise and personalized guidance, they can help you stay motivated, accountable, and on track to achieve the results you desire.

An online fitness coach specifically tailored for women understands the unique challenges we face on our fitness journey. Whether you're a beginner looking to adopt a healthier lifestyle or an athlete aiming to level up your performance, a coach can provide the guidance and support you need to succeed.

One of the key advantages of working with a women's online fitness coach is the convenience and flexibility it offers. No matter where you are or what your schedule looks like, you can access their expertise and support from the comfort of your own home. This eliminates the need for travel time and allows you to fit your workouts into your busy schedule.

But the benefits of a women's online fitness coach go beyond convenience. They can provide you with a personalized fitness plan tailored to your goals, preferences, and current fitness level. This customized approach ensures that you are maximizing your efforts and getting the most out of your workouts.

A women's online fitness coach can also act as your accountability partner. They will keep you motivated, celebrate your successes, and help you overcome any obstacles along the way. Knowing that someone is there to support and guide you through your fitness journey can provide the extra push you need to stay committed and focused.

Working with a women's online fitness coach is more than just having someone tell you what exercises to do. It's about having a dedicated partner who understands your unique challenges and is invested in your success. With their expertise, guidance, and support, you can overcome any hurdles and achieve your fitness goals with confidence.

So why not take advantage of the benefits of working with a women's online fitness coach? Start your journey today and experience the transformative power of personalized guidance and support.

How a Women's Online Fitness Coach can Help You

1. Personalized guidance tailored to your goals, preferences, and fitness level.

1. Keep you motivated and accountable throughout your fitness journey.

2. Flexibility and convenience of accessing expert support from anywhere.

2. Provide ongoing support and guidance to overcome challenges and obstacles.

3. Customized workout plans for optimal results.

3. Celebrate your successes and provide encouragement along the way.

Staying Consistent with Lose Weight Online Training

Consistency is the key to successful weight loss. It's not just about trying different diets or workout plans; it's about staying committed to your goals and maintaining the momentum to achieve them. With the rise of online fitness programs, losing weight has become more accessible and convenient than ever before. Let me guide you through the process of staying consistent with lose weight online training programs and finding the motivation you need to reach your weight loss goals.

Why Choose Lose Weight Online Training?

"Lose weight online training provides a flexible and personalized approach to fitness. With comprehensive workout plans and expert guidance, you can achieve your weight loss goals on your own terms."

Online training programs offer a range of benefits for individuals looking to lose weight. They provide the convenience of working out from the comfort of your own home or any location that suits you. With customizable workout plans tailored to your specific needs, you can focus on areas that require improvement and address any challenges you may face along the way.

Additionally, online training platforms often offer valuable resources such as nutrition plans and tracking tools to help you monitor your progress and make informed choices about your diet. These programs bring the support and expertise of professional trainers to your fingertips, ensuring you have all the tools you need to succeed.

Maintaining Consistency for Lasting Results

Consistency is crucial when it comes to lose weight online training. To maintain your motivation and see lasting results, follow these guidelines:

1. Set realistic and achievable goals: Clearly define your weight loss goals and break them down into smaller, attainable milestones. This approach will help you stay motivated and celebrate the progress you make along the way.

2. Stick to a regular workout schedule: Treat your online training sessions like appointments with yourself. Set aside dedicated time each day or week for your workouts and make them a non-negotiable part of your routine.

3. Track your progress: Use the tracking tools provided by your online training program to monitor your progress. Seeing the results of your hard work can be a powerful motivator and help you stay consistent.

4. Stay accountable: Find a workout buddy or join online communities where you can share your journey and find support. Accountability partners can provide encouragement, keep you motivated, and help you stay consistent.

5. Keep it interesting: Variety is the spice of life, and the same goes for your workouts. Explore different exercises, try new workout formats, and keep challenging yourself to prevent boredom and maintain motivation.

Remember, consistency is not about perfection. It's about showing up, giving your best effort, and staying committed to your goals. With lose weight online training, you have the flexibility and guidance to make your weight loss journey a success. Stay consistent, stay motivated, and watch as you transform into the healthier and happier version of yourself.

Regaining your drive starts with taking action and staying committed to your fitness goals. Don't be too hard on yourself if you face setbacks or obstacles. Remember your reasons for wanting to achieve your goals and surround yourself with a support system that encourages and motivates you.

Xoxo

Marie

Should I cut out carbs?

Understanding Carbohydrates

As an online personal trainer and nutritional coach, I am frequently asked by clients about the role of carbohydrates in weight loss. While some diets promote the idea that carbs are unhealthy and cause weight gain, this is simply not true. In fact, carbohydrates are essential to a healthy diet and can even help in weight loss.

Carbohydrates serve as the primary energy source for the body. They are our fuel, followed by fats. Protein is only used as an energy source as a last resort. Consuming enough carbs is essential to avoid breaking down muscle for energy, which can result in the loss of hard-earned gains.

Although protein is often thought as the go-to post-workout nutrient, it's important not to overlook carbohydrates. Consuming carbs after exercise can help replenish depleted energy stores.

Not all carbs are created equal, however. While carbohydrates include starches such as pasta, bread, and vegetables, they also include sugars found in sweets, fruit, and milk. Refined carbohydrates, such as white pasta and rice, tend to act in the same way in the body as sugar, resulting in blood sugar spikes. Over time, this can lead to insulin resistance and even type 2 diabetes. On the other hand, unrefined carbohydrates, such as whole grains, contain important nutrients such as B vitamins, minerals, and antioxidants, as well as dietary fiber.

Some diets recommend cutting out carbs entirely to achieve fast weight loss results. However, this is not a sustainable or healthy approach. A more effective and manageable strategy is to reduce carb intake by about 10%, alongside other sensible food and drink choices and exercise.

It is crucial to consume only what the body needs, as consuming excess amounts of certain carbohydrates can result in fat storage in the liver. The key takeaway is that carbohydrates are essential for improving and maintaining health and performance, but it is important to choose unrefined options and consume only what the body needs.

At the end of the day, a positive body image and a positive relationship with food and exercise are crucial. Nothing is really off-limits, as long as a good balance is maintained and the majority of what is consumed is nurturing the body.

The Truth about Carbs

Carbohydrates are an essential macronutrient that is often misunderstood. There is a common misconception that carbohydrates are the enemy when it comes to weight loss and healthy eating. However, the truth is that carbohydrates are a vital source of energy for our bodies and should be included in a well-balanced diet.

Carbohydrates are found in a variety of foods, such as fruits, vegetables, grains, and legumes. When we eat carbohydrates, our bodies break them down into glucose, which is then used as energy by our cells. This is why carbohydrates are such an important part of our diet - they provide us with the energy we need to function and stay active throughout the day.

In addition to providing energy, carbohydrates also play an important role in brain function and digestion. Carbohydrates help regulate our blood sugar levels, which in turn can help improve our mood and cognitive function. They also provide fiber, which is important for maintaining a healthy digestive system.

It is important to note that not all carbohydrates are created equal. Simple carbohydrates, such as those found in candy and soda, should be limited in our diet as they can cause spikes in blood sugar levels. However, complex carbohydrates, such as those found in whole grains and fruits, are a much healthier option as they are digested more slowly and provide a steady source of energy. So, if you want to stay energized and healthy, don't be afraid to include carbohydrates in your diet!

Don’t give up when progress stalls

It's not uncommon for people to hit a plateau in their fitness journey. It happens to the best of us. You’re probably getting frustrated or unmotivated, but it's not the end of the road. Hitting a plateau can be an opportunity for growth and a chance to mix things up.

Here's how to overcome a fitness plateau and take your training to the next level.

First and foremost, it's important to reassess your routine. Our bodies are incredibly adaptable, so if you've been doing the same workouts over and over, your body has probably gotten used to them. Challenge yourself by trying different variations of your usual routine. You could try switching up the order of your exercises or increasing the volume.

Have you been fueling your body with the right foods? A diet that's lacking in nutrients can lead to fatigue and a lack of progress. Are you being honest about what you eat, are you tracking everything or if you’re not tracking your food are you taking a bite of this and that here and there? Those little snacks here and there can add up and completely take you out of your calorie deficit if a deficit is what you are going for. Are you eating a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats. If you've been eating the same foods for a while, try incorporating some new recipes or ingredients into your meals.

Finally, don't forget about recovery. Your body needs time to rest and repair after intense workouts. Make sure you're getting enough sleep and taking rest days when needed.

Oh yeah and let’s not forget about stress, obviously that’s something we can’t always control but we can do our best to not to stress about the things we can’t change. I hope this helps.

Xoxo Marie

Why Eating Adequately Is The Key To Fitness Success

Have you ever struggled with the skinny fat dilemma? That uneasy place where you're not overweight, but you're also not showing off the muscle definition you desire. It's a common issue for those of us who work out but don't achieve the desired outcomes. The problem may be hiding in plain sight: your calorie intake.

Cutting calories might seem to be an efficient way to lose weight, but here's the catch, inadequate nutrition can inhibit muscle growth. The body prioritizes essential functions over building muscle when it's in a caloric deficit. This slows progress like no other, it’s like trying to do your makeup with no concealer or foundation.

Muscle is equivalent to the body's internal furnace, and the more you have, the more calories you burn, even while you're at rest. It's the secret to achieving that toned, ripped look we all desire.

Unfortunately, under-eating can cause your body to hit a fat loss plateau. Sometimes, consuming more with a focus on protein can kickstart better results. It's like giving your body permission to shed that stubborn fat.

So, how do you get out of the skinny fat cycle? It all comes down to balance – eating enough to fuel your workouts and support muscle growth while maintaining a calorie deficit for fat loss. It's a sweet spot that may take some to find and definitely a mind FU*K at first, but the results are worth it.

It's no secret that many people tend to focus solely on achieving a certain look rather than focusing on their overall health and well-being. It’s important to remember that achieving a healthy and fit body takes time, dedication, and most importantly, a balanced approach to nutrition and exercise.

It's true that we've been conditioned to believe that eating less is the key to weight loss and a healthier lifestyle, but in reality, this couldn't be further from the truth. Our bodies require a variety of nutrients in order to function properly, and depriving ourselves of these essential nutrients can actually hinder our progress.

So, if you're looking to achieve your fitness goals and improve your overall health, remember that it's not just about the way you look – it's about taking care of your body and giving it the fuel it needs to thrive.

let’s keep in mind that a balanced approach to nutrition and training is where it’s at. Your journey is unique, and so should be your strategy. Eat well, train smart, and enjoy the journey! Give yourself grace and credit for your accomplishments. Stop looking in the mirror and putting yourself down for the areas you want to see improvement, start focusing on all the beauty you have!

Xoxo

Marie

Enjoying Favorites Without the Healthy Food Trap

In a world filled with health-conscious choices, the thought of eating your favorite foods might seem like it’s long gone. Check it out,  You  can enjoy those choices while keeping an eye on the calories. Let's breakdown the "healthy food" trap and understand how you can have a balance between the foods you love and mindful eating.

The Calorie Game

   - Calories are like the currency of nutrition. It's not about restriction; it's about making informed choices.

The 'Healthy Food' Myth

   - The trap of categorizing foods as solely 'healthy' or 'unhealthy' can lead to unnecessary dietary restrictions. Often, so-called healthy options may carry hidden calories or added sugars. It's time to break free from this mindset and focus on the nutritional value of the foods you love.

Portion Control Matters

   - You can have your favorite pizza, pasta, or dessert – just be mindful of portions. Portion control is key to enjoying the treats without derailing your health goals. It's about having our favorites here and there ( Oreos for me) without going overboard.

Balanced Eating Habits

   - Building balanced meals ensures that you get the nutrients your body needs. Incorporate a variety of food groups, including fruits, vegetables, lean proteins, and whole grains. This way, you can include your favorites in the context of a well-rounded diet.

Mindful Eating Practices

   - Pay attention to your body's hunger and fullness cues. Mindful eating encourages enjoying each bite, slow it down and don’t eat in a rush. This approach helps prevent overeating and allows you to genuinely enjoy your meals.

When looking for a balanced and sustainable approach to nutrition, remember, you can Forsure enjoy all your favorite foods. It's not about deprivation or falling into the "healthy food" trap. Instead, it's about embracing a mindful and informed relationship with the calories you consume. So go ahead, eat the things you enjoy, balance and awareness of the calories is where it’s at.

Xoxo

Marie

The Truth About Boosting Your Metabolism

For the longest time, we’ve been told that eating six to seven small meals a day is the where it’s at for a faster metabolism. As a trainer, even I fell for it Well, guess what? We’ve been going at it all wrong.

Let’s talk about the metabolic misconception. Thinking that frequent meals kick your metabolism into high gear due to the thermic effect of food is BS.

Turns out, whether you eat 2000 calories in two meals or six, the impact on your metabolism is zilch.

Surprise, surprise – skipping a meal doesn’t mean you’re losing your muscle mass either. Recent research has debunked the myth that muscle catabolism happens in a matter of hours without food. The thermic effect of food remains constant, no matter your meal frequency.

Now, don’t get me wrong – smaller, more frequent meals have their perks. They can improve nutrient partitioning, make caloric surplus management easier, and aid in blood sugar regulation. However, they won’t magically “speed up” your metabolism.

Find an eating pattern that suits you, fits with your goals, and feels good for your body. Whether it’s three meals or four spaced-out snacks, what truly matters is your overall caloric intake and nutritional balance.

To truly enhance your metabolism, focus on getting enough sleep, embrace strength training, manage stress to the best of your ability. Trust me, it works when done consistently.

Xoxo

Marie ❤️

A NEW YEAR RESET

Revitalizing Your Health After the Holiday.

Overindulging during the holidays can take a toll on your health, but don't worry – it's not too late to start fresh. Here are some tips to help you reset your health goals.

Hydrate Your Way to Health
Water is your best friend when it comes to detoxing. It flushes out waste, rehydrates your system, and can even help curb those post-holiday cravings. Fill your day with glasses of water to give your system a much-needed cleanse.

Regular Meals, Regular Health
Ease back into a routine with regular, nutritious meals. Balance your plate with a variety of colors from vegetables, fruits, quality proteins, and whole grains.

Farewell to Sugar (darn) I got a sweet tooth that does not quit.

Say goodbye to the holiday sweets. Reducing your sugar intake can be tough, but your body will thank you. Replace sugary treats with healthier alternatives like fruits, nuts, or a square of dark chocolate to ease the transition.

Are You Actually Hungry?
Listen to your body's hunger signals rather than eating out of habit. Mindful eating can help you reconnect with your body's needs and avoid overeating.

Get Moving
Physical activity is a cornerstone of any reset. Whether it's a brisk walk, cycling class, or a dance party in your living room, find ways to move every day.

Rest for Recovery
Rest is essential for your body to repair and rebalance itself after a busy holiday season. Never underestimate the power of a good night's sleep.

Get Back to Normal Beverage Consumption
Alcoholic and caffeinated beverages are a holiday staple but in everyday life, they can disrupt your sleep and hydration levels. Try to limit them as you reset, and opt for herbal teas and water instead.

Master Meal Planning
Meal prepping can help you resist the urge for quick, less healthy options and is key to maintaining a balanced diet. Get help with your meal planning from our nutrition coaches and a free consultation!

De-stress and Meditate
Take time to de-stress. Meditation, deep-breathing exercises, and even a few minutes of journaling can help manage stress levels, which is crucial for your overall health.

Ways to Detox
Here are some ingredients and drinks that you can start to include in your diet to support your body's natural system of detoxifying:

• Lemon Water: Starting your day with a glass of warm lemon water is a simple way to detox. Lemon is high in vitamin C and antioxidants, which can aid in digestion and may help reduce inflammation.

• Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory properties. Adding turmeric to your diet can be beneficial for detoxification and reducing inflammation. It can be included in smoothies, teas, or meals.

• Green Tea: Rich in antioxidants, green tea can aid in detoxifying the body and is known for its anti-inflammatory properties.

• Ginger: Ginger is known for its anti-inflammatory and digestive properties. Ginger tea or adding fresh ginger to meals can help soothe the digestive system and reduce inflammation.

• Green Drinks: Juices or smoothies made from green vegetables like spinach, kale, and celery are loaded with vitamins, minerals, and antioxidants. These nutrients can support the body's natural detox processes and may have anti-inflammatory effects.

With these steps, you'll be well on your way to a happier, healthier you. Setting your body and mind up for a healthier new year is what it’s all about.

Xoxo 😚

Marie

Fitness is More Than Just a New Year's Resolution

Many people make New Year's resolutions, and one of the most common is to get in shape or lose weight. Often, they set a goal of looking good for summer, prompted by guilt from overeating during the holidays. Unfortunately, most people give up on their resolutions after only a few weeks or months.

Why People Fail
There are many reasons why people fail to achieve their fitness goals. Some people believe that exercise is a waste of time, while others fall prey to advertisements for instant results with minimal effort. Short-term thinking often leads to shortcuts that don't work in the long run. Some people follow a diet or fitness program, only to regain the weight that they lost when they stop.

Why Fitness is Not Just a New Year's Resolution
Good health is a lifelong benefit. Eating provides your body with the materials it needs to function, grow and repair itself. Breathing helps your body convert oxygen and nutrients into energy. Moving helps your body adapt by building muscle and increasing strength. Nobody stops eating or breathing, yet some people think that physical activity is optional.

The truth is that physical activity is essential. Our bodies are designed to move, and we need to use them regularly to stay healthy. When we rely too much on technology, we become soft and weak. Legendary warriors of old trained hard and immersed themselves in physical activities to conquer their goals and enemies.

How to Succeed Where Others Fail
To succeed in your fitness journey, invest an hour each workout day. New fitness enthusiasts should aim for three to four gym visits per week, while committed athletes should train five to six times per week. Pace yourself, scale up or down according to your abilities, and challenge yourself regularly. Break your goals down into smaller ones. Push yourself past the first difficult days and see if you can add two more reps to your workout.

Happy Holiday

Marie 🫶🏼🫶🏼

The Heart behind my program.

Rediscover Your Strength: A Program for Women Facing Life's Challenges

Have you ever felt like you were once a vibrant, confident and fit person, only to find yourself feeling lost and sidelined by life’s hardships? If so, you're not alone. After working with countless women who shared this common thread, I knew I needed to do something to help. I've been in your shoes - lost and searching for guidance, both physically and mentally.

This struggle drove me to create a program that goes beyond just fitness, and instead focuses on providing support, love and empathy to women facing life’s challenges. I want to help you navigate the journey to health and fitness, while rediscovering your strength and reclaiming your life.

Join me on this journey to Rediscover Your Strength. Together, we can overcome the obstacles and emerge stronger and more resilient.

Xoxo

Marie

Do Carbs Make you gain weight?

Carbs have long been hated on and blamed for weight gain, but the truth is, they won't necessarily make you fat. In fact, they are an essential part of a balanced diet and can provide a ton of health benefits. Let's delve into the reasons why carbs are an important component of a healthy eating plan and why they shouldn't be feared.

Carbohydrates are the body's primary source of energy. When you eat carbs they are broken down into glucose, which is used to fuel our cells and provide energy for all bodily functions, including physical activity and brain function. In addition to being a healthy energy source, carbs also play a role in supporting muscle function during exercise and helping with digestion and absorption of nutrients.

Not All Carbs Are Created Equal

It's important to understand that not all carbs are the same. There are two main types of carbohydrates: simple carbs and complex carbs. Simple carbs, found in foods like candy, soda, and syrups, are quickly digested and can cause rapid spikes and crashes in blood sugar levels. On the other hand, complex carbs, found in foods like whole grains, fruits, and vegetables, are digested more slowly, providing a steady release of energy and a host of essential nutrients, including fiber, vitamins, and minerals.

The Link Between Carbs and Weight Gain

The belief that carbs lead to weight gain is often rooted in the way the body processes them. When consumed in excess and not utilized for energy, carbs can be stored in the body as fat. However, it's the overconsumption of calories, regardless of the source, that leads to weight gain, not solely the consumption of carbs. In fact, many healthy, carb-rich foods, such as fruits, vegetables, and whole grains, are associated with lower body weights and a reduced risk of chronic diseases.

Finding Balance

The key to incorporating carbs into your diet without gaining weight is to focus on quality and portion control. Go for nutrient-dense, high-fiber carbs like whole grains, legumes, fruits, and vegetables, and be mindful of portion sizes. Balancing your carb intake with  enough protein and healthy fats can also help regulate blood sugar levels and keep you feeling full and satisfied.

In conclusion, carbs are an important part of a healthy diet and are not inherently fattening. By choosing the right kinds of carbs and consuming them in appropriate amounts, you can enjoy their many benefits without worrying about weight gain. Remember, a well-rounded diet that includes a variety of nutrient-dense foods, including carbs, is key to achieving and maintaining a healthy weight.

The belief that carbs lead to weight gain is often from the way the body processes them. When consumed in excess and not utilized for energy, carbs can be stored in the body as fat. However, it's the overconsumption of calories, regardless of the source, that leads to weight gain, not solely the consumption of carbs. In fact, many healthy, carb-rich foods, such as fruits, vegetables, and whole grains, are associated with lower body weights and a reduced risk of chronic diseases.

Balancing the Holidays and Fitness

Ways to Manage Your Portions Over the Holidays
The holidays are a time for joy, togetherness, and indulging in delicious food. With Christmas and New Year's gatherings, it's natural to feel overwhelmed by the delicious food available. Luckily, there are ways to enjoy the holiday meals while still maintaining your health and portion control. Here are our top tips for enjoying your holiday food without worrying about overeating:

Be Purposeful in Plating

Utilize smaller plates during your holiday meals instead of your usual ones. Research indicates that smaller plates can make you feel satisfied with less food, making a full small plate more gratifying than a half-filled large one.

Prioritize Vegetables

Start your meal with a plate that is half-filled with non-starchy vegetables such as leafy greens, carrots, and peppers. These vegetables are low in calories but high in fiber, making you feel full and allowing you to moderate your intake of richer dishes.

Practice Mindful Eating

Enjoy each bite and take your time. The holidays offer some of the year's most delicious foods, so enjoy them.

Remember, it takes about 20 minutes for your brain to recognize fullness, so eating slowly helps you respond more effectively to your body's signals.

Be Selective in Sampling

Although it is tempting to try everything, choose wisely. Pick your favorite dishes or those unique to the holidays and avoid the more common items.

Balance Beverages

Be wary of high-calorie holiday drinks such as eggnog and sweet punches. Opt for water, seltzer, or unsweetened tea to keep your calorie intake in check.

Be Thoughtful in Treating Yourself

Use the "4 bite rule" when it comes to dessert. Take four delicious bites and then call it a day. Studies have shown that taste buds are most active during the first four bites, making the other bites less rewarding. Enjoy what you want, but don't overdo it.

Prepare Before the Feast

Never attend a holiday party on an empty stomach. Have a healthy snack such as cottage cheese, jerky, or a protein shake beforehand to avoid overloading your plate later.

Stay Active

Integrate physical activities into your holiday routine. A family walk or quick bike ride can help balance out the extra calorie intake.

Enjoy Yourself

The holiday season is about enjoying yourself, and food is a significant part of the celebration. By following these tips, you can delight in the festive treats without losing sight of your health objectives. Remember, balance is key; savor the food and cherish the moments spent with loved ones.

Xoxoxo🌲🎄

Marie

Discovering Strength Through Fitness. A Personal Journey from Grief to Growth

Life can throw us curveballs that can be incredibly difficult to manage. Losing an essential person in your life can be a devastating blow. For me, the loss of my biggest supporter, my rock the man who loved me unconditionally left me feeling lost and alone. In all that heart break and pain I found a sparkle of hope in an unexpected place.

The loss of my foundation left me feeling emotionally F-up.
Living and breathing while painful, became a battle that I refused to lose.

I was desperate for change. Our place was the gym, it was something I knew I couldn’t let go I had to get up and show up for me and him. It was so challenging to be there without him and all the memories… I wasn’t sure if the memories were a doing more harm than good but I keep It gave me newfound freedom and lightness I soon realized my workouts were getting me through it and leading me on a journey towards meaning.

Turning to fitness after the loss of my beloved and the revelation of an affair by the man I married later in life was a lifeline through my darkest days. Every workout became a step towards healing, helping me rediscover strength within myself.

In the midst of life's storms, self-care and envisioning a brighter future became essential. Even in the depths of despair, I held onto the hope that this painful phase would pass. Years of grief and then deception would have been nearly impossible for me to get through had I not had the gym.

My journey from grief to growth became intertwined with the transformative power of fitness. It wasn't just a routine it was my refuge, pulling me from the darkness. In my heartbreak, fitness became the saving grace that led me to rediscover joy, resilience, and my existence. This is not just a story of survival but a testament to the intimate connection between personal well-being and emerging stronger from life's harshest challenges.

Xoxo

Marie

It’s time to believe in yourself.

Breaking Free of Limiting Beliefs to Empower Women in Their Fitness Journey

As a personal trainer , I know firsthand how limiting beliefs can hold women back from achieving their goals. Negative self-talk like "I'm not good enough" or "I don't deserve success" can be common barriers. I can absolutely relate, “ I’m not good enough “ can get in your head and take you down to some dark days. My husband (now ex husband) was having an affair for half of our marriage. Literally took me by complete surprise. Before you question how I didn’t catch on trust me when I say, he was a great liar, plus in his line of work they are gone for several days at a time. Anyways my point with all that was “I’m not good enough “ played over and over in my head.

But understanding that we have the power to change these thoughts is the first step.

Did you know that our brains produce 50,000 thoughts per day, with 95% of them being repeated? That's why it's so important to identify and challenge negative beliefs. I've found that by following the steps below, I've been able to overcome my limiting beliefs and achieve my fitness goals:

Acknowledge the belief and face it head-on without avoidance.

Challenge the belief by questioning it and seeking evidence.

Understand why the belief exists and what would need to change.

Counterbalance the belief with positive alternatives.

Reinforce positive beliefs through daily affirmations.

Shift towards a more positive perspective by changing your worldview.

Establish a new, empowering belief system by replacing limiting beliefs.

Take small, purposeful actions to implement new beliefs.

Share your journey and seek support from others who understand.

Take over fear and pessimism with a structured action plan.

I want all women to know that limiting beliefs are just thoughts and they don't have to control you. With some effort and determination, you can overcome these barriers and achieve the freedom to live the life you desire.

Let's break through these limitations together on our fitness journey and in every day life.

Xoxo

Marie

Women can build muscle at any age!

If you're looking to build muscle, then you've come to the right place. Building muscle is essential for women to get the toned and sculpted bodies they desire. To build muscle, you need to ensure you're getting enough protein and calories in your diet, along with proper exercise. Today we will explore how women can build muscle with diet and exercise.

Firstly, let's talk about diet. To build muscle, you need to consume more calories than you burn. This is known as a caloric surplus. It's essential to ensure you're getting enough protein in your diet to build and repair muscle tissue. Aim for 1 gram of protein per pound of body weight daily. Good sources of protein include eggs, chicken, turkey, fish, and plant-based options such as beans, lentils, and tofu. It's also essential to ensure you're getting enough carbohydrates and healthy fats in your diet to fuel your workouts and provide energy for your body.

Now, let's talk exercise. Resistance training is the most effective form of exercise to build muscle. Aim to do weightlifting exercises that target each muscle group two to three times per week. Focus on compound exercises such as squats, deadlifts, bench press, and rows, which work multiple muscle groups at the same time. Make sure to challenge yourself by increasing the weight and intensity of your workouts gradually.

In conclusion, building muscle requires a combination of a proper diet and exercise. Ensure you're getting enough protein and calories in your diet, along with resistance training exercises to stimulate muscle growth. Remember to be patient and consistent with your efforts, and soon you'll see the results you want. Keep up the hard work, and you'll be on your way to achieving your fitness goals.

Xoxo

Marie