In this episode I discuss compound lifts- what they are and why they are so effective, especially for women over age 40. We will discuss isolation exercises & why they just aren't worth your time. 

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If you are going on vacation soon or travel often for work - you don’t have to set your fat loss goals aside completely. Take a listen to my 6 tips for staying on track with your fat loss goals while you are away.

1. Move your body every single day. This doesn’t mean you have to stick with your normal routine 100% or keep the intensity level as high as normal, but try to build movement into your day as much as possible. Take a morning walk, rent bikes for an afternoon, or spend some time moving in the pool! If you have access to a fitness facility, and you have the time, try to get in at least one solid lift while you are away.

2. Fuel up on protein early in the day. Vacations are often a time for dining out & indulging on food & drinks you may not have in your typical day. Try to keep your first meal high in protein. This will keep you feeling full & craving less as the day goes on. 

3. Drink your water! Make a conscious effort to drink more water. At least 80-100 oz per day is a good target, drink more if you are in a warm climate & are sweating!

4. Set limits on alcohol and try to stick to low calorie options. No doubt you will be kicking up your feet & probably drinking a little more than during your typical routine. But alcohol calories add up fast & drinking too much can be a slippery slope- it often leads to poor food choices too. Set a limit on drinks or a number of days that you will drink. When you do drink, choose lower calorie options such as liquor with low cal mixers or light beers. Keep indulgent drinks like daquirs and margaritas to a minimum!

5. Food portions at restaurants can be HUGE! Be mindful of your portions. Enjoy some indulgent foods, but eat them slowly & savor them. Try to share an entree with someone or take half home. 

6. Finally- set realistic expectations. You have been working hard on your fat loss goals, it's okay to enjoy your time away & not feel the need to be 100% on. You won’t undo months of progress in just a week- if you are mindful & intentional -AKA- don’t eat like an A$$hole! Also, do yourself a favor & just stay off the scale for a solid week once you are home. Travel brings about a lot of fluid retention & you don’t need to see the number jump a few pounds due to those fluctuations.

If you are looking for support for your fat loss goals I would love to help. I offer nutrition coaching & virtual fitness services. Visit inspirehw.com for services.

A vacation is meant to be enjoyed, not stressed over. Here’s what I was NOT doing to ‘get ready’ for my spring break trip, because extreme measures aren’t the answer! And while my body is not "perfect", it doesn't need to be "fixed". 

1️⃣ Drastically slashing calories or cutting out entire food groups
🚫 No starving myself or doing extreme low-carb, low-fat, or “only eating salads” plans.
✅ Instead: I’ll continue fueling my body well, eating balanced meals with protein, fiber, & healthy fats.

2️⃣ Doubling up on workouts or doing endless cardio
🚫 No “two-a-day” workouts or marathon cardio sessions to “burn off” food.
✅ Instead: I’ll stick to my normal strength training routine and prioritize daily movement and my outdoor walks- because consistency matters more than last-minute effort.

3️⃣ Drinking detox teas, juice cleanses, or ‘quick fix’ supplements
🚫 No gimmicks, no laxative teas, and no overpriced “detox” drinks. Gross.
✅ Instead: I’ll drink water, eat fiber, and let my body do its own detoxing (that’s what my liver and kidneys are for!).

4️⃣ Eliminating all my favorite foods or feeling guilty for eating treats
🚫 No labeling foods as “bad” or trying to be “perfect” before vacation.
✅ Instead: I’ll enjoy all foods in moderation & focus on protein and fiber so I feel my best.

5️⃣ Weighing myself daily and stressing over the scale
🚫 No obsessing over numbers or trying to hit an arbitrary weight before vacation.
✅ Instead: I’ll focus on how I feel, my energy, and staying strong, because my worth isn’t tied to a number.

6️⃣ Hyper-focusing on ‘swimsuit body’ pressure
🚫 No body shaming, comparing myself to influencers, or feeling like I need to “earn” my vacation.
✅ Instead: I’ll appreciate what my body can do, wear the swimsuit, & enjoy my trip!

The scale lies! Weight fluctuations can be so frustrating. The scale should NOT be your only measure of progress when working towards fat loss.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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Motivation is fleeting, but habits & discipline are what create results. Today’s episode will cover strategies for staying consistent, whether you’re a beginner starting fresh or someone already in a routine but struggling to stay on track.

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Today we will discuss deloading & why it is essential. We will talk about why taking time off doesn’t mean losing progress.

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If you want to know my option on “cheat days” here it is….

I think they are silly. Here is why. 

Cheat days indicate you are doing something wrong. “Cheating” on your “diet”. How dare you?! It insinuates you “eating bad” or “are bad” when you eat certain foods, and I really don’t like calling foods, let alone people, “good” or “bad”. 

If your “diet” is so restrictive that you have to plan certain days to eat foods you enjoy then your diet is too restrictive. You will not only fail to stay on it long term, you will fail to keep off any of the weight you are losing.

I much prefer to encourage my clients to work in “treats” into their meal plan. We talk about portions & frequency and I help them lose the guilt when they eat foods that aren’t classified as “healthy”. We focus on consistency over time and we forget about eating “perfect”.

Working in treats from time to time and feeling like there are no foods that are off limits helps with long term sustainability. Sure you can probably drop more weight quickly on a rigid plan, but again if you can’t stick to it long term, what’s the freaking point?!

If you need help finding balance in you nutrition, I can help. Join us in Inspire Nutrition.  Find details here: https://inspirehw.com/nutrition

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If you’ve been sitting a little too much lately, this episode is your gentle nudge and maybe even a kick in the leggings to get moving. Here I will talk about why daily steps matter and how our step challenge can make movement fun again!

"Every step you take is proof that you’re showing up for yourself -one moment, one choice, one walk at a time."

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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Understanding macros doesn’t have to be complicated! In this episode, I break down the basics of protein, carbs, and fats. I talk about why they matter, how to balance them, and how they can support your fat loss and strength goals. 

Whether you’re tracking macros or just want to be more mindful of your nutrition, this episode will help you make smarter choices without the overwhelm!

Join us in the Inspire Nutrition program: Use the link here: https://inspirehw.com/nutrition

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This weekend I had the opportunity to spend time with a handful of my Inspire Fitness clients. We had a great experience in Savannah, GA! Take a listen as clients share their feedback on the program in today's episode. 

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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