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WE. ARE. EXCITED!!!!⁠⁠ ⁠⁠ STRONGMADESIMPLE

Strength training *can be* boring.⁠⁠ ⁠⁠ Th

Strength training *can be* boring.⁠⁠
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There, I said it.⁠⁠
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If you find it monotonous, it's time to think about things differently. ⁠⁠
⁠⁠
Does this sound familiar? ⁠⁠
⁠⁠
When you first started strength training, your goal was to get into strength training... learn how to do, feel confident in your abilities, and see results. ⁠⁠
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You've likely achieved those goals, so that's probably why it doesn't seem as exciting now, which means it's time to set a NEW GOAL. ⁠⁠
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It's actually pretty simple... ⁠⁠
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The best way to keep your workouts interesting is to have a clear, focused objective every single time you're ready to workout. ⁠⁠
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Yep, that's it. Focus on what you're going to accomplish and make it happen. ⁠⁠
⁠⁠
A fitness program is key to having a plan and achieving your objective for the day. ⁠⁠
⁠⁠
Strength training is the most effective form of exercise if you’re looking to lose weight and improve your body composition.⁠⁠
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So, if you want to get results, you’ve got to train.⁠⁠
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Why not make it less boring?⁠⁠
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StrongMadeSimple 2.0 is my 12-week total body strength solution for building muscle and burning fat… and it’s available TOMORROW, 4/19! ⁠⁠
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This comprehensive program can be done in just 45-60 minutes a day, 4-days a week.⁠⁠
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Plus, because the workouts are progressive, you won’t get bored… you’ll actually want to exercise which means you’re more likely to be consistent and get great results!⁠⁠
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Changing your mindset around strength training is my mission and StrongMadeSimple 2.0 is designed to do just that.⁠⁠

Less than 24 hours until launch! 🚀
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#strongmadesimple⁠⁠

The Friday 5. 1. @athleta bathing suits 2. @trader

The Friday 5. 1. @athleta bathing suits
2. @traderjoes and @farmhouse_bakingco macarons
3. Percussion/massage gun
4. @allbirds
5. SMS 2.0 - launches to the public on Monday 💪🏻

Insomnia, fatigue, headaches, frequent colds, mood

Insomnia, fatigue, headaches, frequent colds, moodiness and irritability, anxiety, change in menstrual cycle, weigh gain, cravings, body aches and pains...⁠⠀⁠⁠
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Any of this sound like you?⁠⠀⁠⁠
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If so, and you’re a busy woman, spending hours working out, chasing weight loss goals and fitness results, you could be suffering from overtraining syndrome. ⁠⠀⁠⁠
⁠⠀⁠⁠
And this can actually be what is stalling your results. Yes, stalling! ⁠Let me explain.⁠⠀⁠⁠
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Overtraining syndrome happens when the body simply can’t keep up with the strain that you’re placing on it via frequent, intense exercise and poor nutrition (aka under-eating). This causes your hormones to get "out of whack."⁠⠀⁠⁠
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Out of whack hormones slow down your metabolism, and a slow metabolism means you burn fewer calories. Burning fewer calories means a reduction in your weight loss progress. This leads to frustration, more exercising, and even more overtraining. It’s a vicious cycle.⁠⠀⁠⁠
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How do you fix this?⁠⠀⁠⁠
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Find a workout routine that increases lean muscle and efficiency while reducing time working out and stressing out your body. ⁠⁠
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SMS 2.0 is available to beta testers on TOMORROW and open to the public on 4/19. This 4-days-per-week muscle building program will help you build lean muscle while preventing overtraining! #strongmadesimple

Bean Protocol Update + FAQs. Instagram post 179412

Bean Protocol Update + FAQs. Instagram post 17941251862474925

How much is too much? ⁠⁠🤷🏻‍♀️
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Some symptoms of overtraining are obvious, others not so much. Many women (myself included) mistake overtraining symptoms as a result of other things, such as work or family stress or even a really tough workout. ⁠⁠
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The most common symptoms of overtraining syndrome include: ⁠⁠
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▪️insomnia ⁠⁠
▪️fatigue⁠⁠
▪️headaches⁠⁠
▪️weight gain, especially around midsection ⁠⁠
▪️moodiness or irritability⁠⁠
▪️change in the menstrual cycle⁠⁠
▪️hair loss ⁠⁠
▪️numbness or tingling in the hands or feet⁠⁠
▪️increase in perceived difficulty of workouts⁠⁠
▪️reduced motivation ⁠⁠
▪️repeated injuries, body aches, and pains⁠⁠
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If you’re experiencing any of these symptoms and exercise regularly without many rest days, it’s possible that you’re experiencing overtraining syndrome.⁠⁠
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How to reverse and move on from overtraining:⁠⁠
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To reverse overtraining, I recommend first assessing your current workout and nutrition routine and making modifications if either one is too intense. ⁠⁠
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Next, ensure you’re living a balanced lifestyle – sleeping well, managing stress (this is HUGE), and eating well (getting the right amount of protein, carbohydrates and healthy fats in your diet). Lastly, you can even include hormonal testing and supplementation under the advice of a health care professional. Once you’re well on the way toward recovery I recommend taking steps to move forward efficiently, without falling back into the same patterns.⁠⁠
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On the exercise front… cross-training, eating the proper foods, getting sufficient sleep, and reducing cortisol are all essential for ensuring you avoid falling into the overtraining syndrome trap again. Include breaks, such as only exercising 2-3 days a week, and limiting their length and intensity to keep from overtraining. Strength training and leisure walking are your friends! ⁠⁠
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Have you ever fallen into the overtraining trap? ⁠⁠
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#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #overtraining⁠⁠

Mold inspection, tough love pep talk & transitioni

Mold inspection, tough love pep talk & transitioning from a cut to reverse. Instagram post 17892366289954497

You want to lose weight, but are you willing to do

You want to lose weight, but are you willing to do what’s needed to lose weight?⁠⁠
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Really, are you?⁠⁠
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It’s time for a little tough love.⁠⁠
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If you’re not willing to…⁠⁠
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Track Macros⁠⁠
Meal Prep⁠⁠
Get Sleep⁠⁠
Drink Water⁠
Lift Weights⁠⁠
Work on Your MINDSET⁠⁠
⁠⁠
Do you really, truly want results?⁠⁠
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I ask because amazing results do not come from average effort.⁠⁠
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You have to put in the work to see the results.⁠⁠
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It’s that simple.⁠⁠
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If you want an incredible and radically different outcome, you’ve got to do something incredibly and radically different.⁠⁠
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▪️You’re going to have to monitor your intake.⁠⁠
▪️You’re going to have to exercise.⁠⁠
▪️You’re going to have to plan, prepare, and put in the work.⁠⁠
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If you want to lose weight, you have to do what it takes to lose weight.⁠⁠
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You can’t just wish for it, you can’t just envision it, you can’t just hope for it.⁠⁠
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You have to work for it. That’s it. You have to work.⁠⁠
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No more excuses, no more beating around the bush.⁠⁠
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Make a decision and do what it takes.⁠⁠
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#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠⁠
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Ten reasons you’re not losing weight…⁠⁠
⁠⁠
▪️You’re stressed⁠⁠
▪️You’re not getting enough sleep⁠⁠
▪️You’ve been on a diet forever⁠⁠
▪️You don’t spend long enough in maintenance⁠⁠
▪️You’re not getting enough movement during the day⁠⁠
▪️You’re overtraining⁠⁠
▪️You’re only doing cardio⁠⁠
▪️Your hormones/thyroid/gut health are out of whack⁠⁠
▪️You’re eating too much processed food⁠⁠
▪️You’re estimating how much you’re eating⁠⁠
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Lots of factors influence weight loss… and they’re usually not the ones you think about!⁠⁠
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If you’ve been dieting for too long, your metabolism may be damaged, meaning weight loss is near-impossible.⁠⁠

If you’re not getting enough sleep, your cortisol is likely very high, which impacts your hormones and slows your metabolism to a crawl.⁠⁠
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If you’re over-training you could be putting too much stress on your system which forces the body to ‘hold on’ to the fuel you give it, again, stalling loss.⁠⁠
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If you’re not tracking your intake, you’re likely eating more than you think you are, therefore undoing any perceived caloric deficit you thought you had.⁠⁠
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So, stop dieting, get sleep, quit overtraining, and start tracking.⁠⁠
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Let’s get you back on track and back to losing weight.⁠⁠
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Got questions? Drop them below. I’m happy to help!⁠⁠
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#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠⁠
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If you haven’t lost weight on the scale, but you

If you haven’t lost weight on the scale, but your measurements are down, then what you’re doing IS working!⁠⁠ 🙌🏻
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Let me be frank. The scale is a ridiculous way to measure success.⁠⁠
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Yes, it can help you monitor progress. But it’s just one of many tracking tools and it’s certainly not the best tool available.⁠⁠
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Oftentimes, fat loss happens, and body composition changes, but the scale stays the exact same. It actually happens with A LOT of our clients.⁠⁠
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The scale may not move, but their jeans are getting baggy, their waistline is becoming more defined, and their overall physique is tightening up.⁠⁠
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If you’re waking up in the morning, getting on the scale, seeing the same numbers day after day BUT you’re also noticing your clothes feeling looser or catching glimpses of abs or arm muscles you didn’t see before, what you’re doing IS working.⁠⁠
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I recommend using multiple methods to track physical progress such as:⁠⁠

▪️Taking measurements⁠⁠
▪️Progress pictures⁠⁠
▪️Biofeedback
▪️Using a specific set of clothes as a guideline⁠⁠
▪️Looking at yourself naked⁠⁠

Then the scale.⁠⁠
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Because the scale cannot show you overall health improvements, fat-to-muscle gains, or physique changes. It will only show you a number. And you’re SO MUCH MORE than a number.⁠⁠
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Do you use a scale? If so, how often do you use it?⁠⁠
⁠⁠
#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching

The Friday 5 + giveaway ☕️. 1. @theordinary Pe

The Friday 5 + giveaway ☕️. 1. @theordinary Peeling Solution
2. @quinnsnacks Microwave Popcorn
3. #fullstar chopper
4. @1822_denim
5. @igotaguyshirts

✨COFFEE SWEATSHIRT + TSHIRT GIVEAWAY✨

Enter by leaving a comment on this post and following @igotaguyshirts. I’ll randomly pick 2 winners on Monday!

How I overcame my obsession with the scale. Instag

How I overcame my obsession with the scale. Instagram post 17922962656572284

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