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ARE YOU STUCK QUIZ⁠ - 📌SAVE for later 📌
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This is a quick self-assessment you can take to determine if your metabolism is stuck and whether you might need a reverse dieting phase. Ask yourself the following questions:⁠⠀
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1. Do you have a history of yo-yo dieting?⁠⠀
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2. Has your weight loss plateaued despite reducing calories and increasing exercise?⁠⠀
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3. Do you typically eat 1,200 calories or less per day and you’re often not hungry?⁠⠀
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4. Have you noticed more fat around your belly?⁠⠀
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5. Have you stopped seeing improvements in the gym?⁠⠀
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6. Do you find yourself moodier and more irritable than usual?⁠⠀
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7. Do you experience intense cravings for sugary and/or salty food?⁠⠀
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8. Do you have trouble falling or staying asleep?⁠⠀
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9. Has your menstrual cycle gotten longer, shorter, or disappeared altogether?⁠⠀
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10. Are you typically sore after your workouts or struggle with recurring injuries?⁠⠀
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11. Do you exercise a lot and rarely take more than one rest day per week?⁠⠀
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12. Are you experiencing a lack of energy and/or fatigue?⁠⠀
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Add up the number of YES answers: _______⁠⠀
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6 or more: Your metabolism might be stuck and you likely need a reverse diet.⁠⠀
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A reverse diet is a long-term investment in your health. If you’re not where you want to be right now, a reverse diet is needed to fix the damage that has been done to your metabolism (and hormones). Putting the time in to do this now is going to allow you to diet in a much healthier and more sustainable manner in the future. ⁠⠀
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Want to learn more? Sign up for my FREE masterclass, Unstuck Your Metabolism, to learn how and why a reverse diet might just be the exact thing you need to see progress in the right direction. LINK IN BIO.⁠⠀
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#reversedieting #reversediet #macrotracking #trackingmacros #metabolism #slowmetabolism #fastmetabolism #countingmacros #macrocoach #macrodiet #macrotracking #macrocounting #macrodietlifestyle #nutritioncoach #weightlossjourney

Monday mood ✌️

Have you ever tried a reverse diet?⁠ 📌Save th

Have you ever tried a reverse diet?⁠ 📌Save this post for later 📌⠀
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A reverse diet is useful when you’re trying to change the composition of your body. ⁠⠀⠀
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Let’s say you’re trying to gain lean muscle aka look like you ACTUALLY workout. Without the proper nutrition and training, gaining muscle will be difficult. ⁠⠀⠀
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You’ll likely have to eat more calories than usual and actually (gasp!) gain a little scale weight in order to achieve that goal. ⁠⠀⠀
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By eating more calories (reverse dieting) while focusing on a strength training regimen, you’ll increase your lean body mass and increase your metabolism, ultimately changing your physique.⁠⠀⠀
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Gain muscle + burn fat⁠ 💪🏻🔥⠀
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So, how do you do it? Here’s how to reverse diet in a nutshell...⠀
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Each week, add 50-100 calories to your daily intake. Keep adding calories until you get to your estimated TDEE (maintenance calorie level).⁠⠀⠀
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Add approximately 50-100 calories per week in the form of carbs and/or fat. ⁠⠀⠀
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13-25g of carbs⁠⠀⠀
OR⁠⠀⠀
6-11g fat⁠⠀⠀
OR⁠⠀⠀
7-13g carbs + 3-6g fat⁠⠀⠀
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Your protein goal will stay the same. ⁠⠀⠀
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Keep in mind: You can’t gain lean muscle AND lose fat AND remain in a significant caloric deficit all at the same time. If you want to gain muscle and burn fat you’ve got to eat more!⁠⠀⠀
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Have you ever tried reverse dieting? What questions do you have about it?⁠⠀⠀
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#reversedieting #reversediet #macrotracking #trackingmacros #macrocoach #macrodiet #macronutrition #macrocounting #womenwholift #metabolism #fastermetabolism ⁠⠀⠀
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Having too high, or too low, blood sugar could be

Having too high, or too low, blood sugar could be derailing your results.⁠⠀
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Remember the story of Goldilocks and the Three Bears? ⁠⠀
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In that childhood fairytale, little Goldilocks broke into the Three Bears’ cabin and tried out each of the bears’ chairs, beds, and breakfasts. Papa bear’s stuff was too big, and mama bear’s was too, but baby bear’s things? They were ‘just right’.⁠⠀
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That’s what you want to achieve with your blood sugar.⁠⠀
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You want the ‘just right’ balance that will help you maintain the ability to burn sugar as energy rather than store it as fat. This will help keep your energy levels high and encourage weight loss.⁠⠀
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How do you keep your blood sugar balanced?⁠⠀
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▪️Eat balanced meals > protein, fat, carbohydrate, and green vegetables⁠⠀
▪️Avoid refined sugar and processed carbs > less muffins, more steel-cut oats⁠⠀
▪️Skip the coffee > especially if you’re adding sugar and flavored creamers⁠⠀
▪️Get good quality sleep > 7+ hours per night is best⁠⠀
▪️Exercise regularly > at a pace appropriate for you⁠⠀
▪️Consider natural blood sugar balancing supplements > like cinnamon, probiotics, inositol, vitamin D, and magnesium⁠ (ask your doc first)
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If you want to keep the weight loss train moving on the right track, you’ve got to make sure your blood sugar levels are just right. ⁠⠀
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✨I shared my personal story over on IGTV, including all of the crazy symptoms I experienced that I initially though were unrelated, but now know that they were all because of unregulated blood sugar and stress. ⁠⠀
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Does any of these resonate with you? Have you ever dealt with sugar cravings, brain fog, poor sleep, energy crashes, and/or night sweats?⁠⠀
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#bloodsugar #trackingmacros #macrocoach #macroish #fdn #fdnp #functionalnutrition #balancedbloodsugar #macrodiet #nutritioncoach⁠⠀

Landmine circuit coming at ya! 📌SAVE for later📌

I did this landmine circuit for the first time last week and loved it so much, I asked if it would be programmed again for me this week. Landmine work is just so fun and makes me feel strong. 💪🏻

All you need is a barbell, some plates, and something to hold the barbell in place. I used a sandbag against the wall @opexsouthshore this morning. At home, I use a soft koozie.🤷🏻‍♀️🍺

Here’s the circuit I did below. I used #10 for the russian twists and #20 for the curtsy squats and rows. Try it out and let me know what you think!

Do you ever do landmine work?

3 sets:

10/side barbell russian twist
10/side landmine curtsy squat
10/side meadows row
rest 1-2 min

#opexfitness #opexsouthshore #landmineworkout #landmineworkouts #athomeworkouts #athomeworkout #womenswellness #womenwholift #weighttraining #weighttrainingforwomen #strongwomen #southshorema

I honestly get it. 🤣🐶

I honestly get it. 🤣🐶

Am I right? 🤣

Some is always better than none! 💪🏻 Plus, si

Some is always better than none! 💪🏻 Plus, simply showing up is what sets you apart when it comes to dedication and consistency with your routine. Even ‘short’ workouts are worth it! 🙌🏻

Are you a Type-A perfectionist when it comes to nu

Are you a Type-A perfectionist when it comes to nutrition and fitness, but you're still struggling to get to your body composition goals? 🤷🏻‍♀️⁠⠀⁠⠀
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If you answered YES, you are not alone.⁠ I've been there too! ⁠⠀
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It might seem like you're checking all the boxes with your commitment to a healthy lifestyle, but we often ignore one major player in fat loss... how is your STRESS? ⁠⠀⁠⠀
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We often think of “bad” things when we think of stress.⁠ Financial problems. Worrying about family. Anxiety over an uncertain future.⁠⠀⁠⠀
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But many things we file into the “good for us” category can become “bad for us” if left unchecked. Things like:⁠⠀⁠⠀
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▪️Pushing too hard, too often at the gym without enough rest days. This can break down your body, leading to injuries, fatigue, lowered immunity, drops in performance, a slower metabolism and, ultimately, fat gain. ⁠⠀⁠⠀
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▪️Prolonged dieting. Strict, low-calorie diets tend to elevate levels of the stress hormone cortisol. Under-eating is a major stress on the body. ⁠⠀⁠⠀
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▪️Not prioritizing sleep. Staying up late. Waking in the middle of the night. Choosing an early-morning workout over sleep. All of these things affect the body's ability to recover and handle cortisol (stress). ⁠⠀⁠⠀
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Any of these stressors can hinder fat loss, especially if they’re bundled with other problems such as hormone imbalance, nutrient deficiencies, and food intolerances.⁠⠀⁠⠀
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After reading this, do you think stress might be hindering your progress?⁠⠀⁠⠀
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#fatloss #fatlosscoach #metabolism #cortisol #stress #macrocoach #macrotracking #fdn #nutrition #weightlosscoach⁠⠀⁠⠀
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Before you grab your morning cup of joe, read THIS

Before you grab your morning cup of joe, read THIS!⁠ ☕️
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Did you know that coffee and the caffeine naturally associated with that warm, dark, roasty brew boosts your energy but also impacts your health? ⁠⠀
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In addition to giving you a burst of, let’s face it, much needed energy, it also impacts your blood sugar, mineral levels, liver enzymes, and cortisol levels. All of this can stall or delay your weight loss results (if you’re trying to lose) or cause you to gain weight (even if you’re eating at maintenance).⁠⠀
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Caffeinated coffee first causes a release of the stress hormone, cortisol. This leads to a stress response in the body which immediately stunts hormone production. ⁠⠀
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Because our hormones go wacky, our liver steps in to break down stored sugar for energy in an effort to reduce our stress levels caused by the cortisol release. This leads to a rise in blood sugar (the jitters) and then a sharp drop (the crash).⁠⠀
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Finally, the caffeinated coffee depletes magnesium in our bodies. So, if we’re not eating magnesium-rich foods like almonds, hemp seeds, leafy greens, cashews or mackerel in abundance, our magnesium dips low which pretty much kills our sex hormones. And that really sucks.⁠⠀
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So, can you drink coffee at all? Sure! But I personally recommend switching to decaf or @teeccino (or other coffee alternative), taking occasional breaks, or at the very least, reducing your consumption for a few weeks at a time. After a bit, I bet you’ll start to feel really good!⁠⠀
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Have you ever given up coffee? ⁠⠀
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#icedcoffee #coffee #hormones #nutritioncoach #fdn #fdnp #coffeelover #icedcoffeelover #cortisol #bloodsugar ⁠⠀
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