In this episode we'll discuss starting a new year and how perception is reality! 

Unpopular opinion to voice….

Success is struggle.

And with everything we achieve, there is a cost or sacrifice.

A downside to an upside. 

And the more we try to run from this, the more we search for a quick fix, the less likely we are to truly achieve the results we want. 

That’s why in this episode I want to dive into the cost of fast fixes and what it truly takes to get lean.

There are certain habits, like late night snacking, that we’d ideally like to stop doing.

While not necessarily bad…they aren’t serving us or helping us get the results we want.

That’s why in this episode I want to go over how to change those habits to help you see better results faster.

Michelle is going to dive into late night snacking specifically and why and when it can hinder how progress and how to break that habit!

I’ll also go over why the weekends so often sabotage us as well as workout habit mistakes that often hold us back from seeing those strength gains!

But first…I want to go over why we’ve got to stop beating ourselves up if we want to truly move forward! 

Too often we let our age dictate what we can and can’t do.

What we are SUPPOSED to do.

But our age doesn’t define us.

We define how we get older.

Because we can’t stop that number from changing.

But we can adjust our lifestyle to lead our healthiest, happiest lives at any and every age.

What are you waiting for?

There is no right time…

No perfect moment to start something.

Honestly the right time to start something is when it feels like nothing is going the way it should.

Because these hard times are often the times we need to learn to handle if we want to create lasting changes, but the times we never learn how to navigate as we always only seek to make changes during times that are ideal.

That’s why in this episode I want to break down the importance of starting now and tips to help you learn to do the minimum and move forward even when life is trying to sabotage you while Michelle will share some great tips to inspire you to start working toward your goals TODAY instead of waiting for tomorrow or next month or a new year!

I talk a lot about strength work for body recomp and fat loss.

Because muscle is metabolic magic. It truly stokes our metabolic fire.

More muscle means more calories burned at rest, which means better fat loss results. And us looking leaner as we do lose.

BUT….

Cardio has its place.

And many even enjoy it…even though I think you’re weird.

That’s why I want to talk about how cardio can help you achieve amazing body recomposition and talk about other key components to see better fat loss results!

There are always a bazillion and one valid reasons NOT to make a change…not to do something.

No time is ever the right time.

Because often our excuses stem from our priorities and what we value and have always done.

But there is also always a way to make a change and meet ourselves where we are at to move forward.

We just have to choose to see the OPPORTUNITIES there.

Life is about constant exploration. About constant growth.

About constantly challenging ourselves to learn and improve.

We should always be setting goals - whether they are performance, lifestyle, monetary, aesthetic…

And we should always be CHANGING to reach them.

Our identity is more fluid than we realize and at some point, we almost start fearing changes to it over seeking to explore it.

And when we do, our lifestyle also stops evolving, which can keep us stuck repeating the same habits that aren’t moving us forward - even fearing change.

That’s why I want to talk about some shifts to both your nutrition and workouts you may need to make as you get older especially as you go through a time actually called THE CHANGE aka Menopause!

Lead RS Dietitian Michelle will also share some helpful macro ratio adjustments that can help you feel your best and keep your body stronger till your final day on this planet!

Creating new habits is HARD.

And just when you think you’ve got an old pattern or habit broken and a new routine…

Life does something that makes the old habit pop up and rear its ugly head!

But in this episode you’ll learn how to create those lasting changes.

Michelle will share how to get those new healthy behaviors to really stick and I’ll discuss some helpful mindset shifts and even a quick workout option so you always have a back up plan in place!

00:00 - intro
01:10 - Strong Systems
04:50 - Behavior
20:35 - Macro Hack
29:53 - Workout Hack

Muscle stokes our metabolic fire.

Often if we just focused on building muscle, we would ultimately be leaner and see fat loss results faster.

Yet so often our previous dieting practices have already sabotaged our metabolic health.

The good thing is our metabolism isn’t just broken.

BUT often there are a couple of key things we’ve done to kill our metabolism in the first place…

Things we have to reverse that I’m going to go over here.

And I’m excited to have on RS Coach Rachel to discuss how to eat more to lose fat as well as some of the mindset struggles we may have.

But first I want to really outline the dieting pattern that leads to metabolic adaptations and what we need to do to make a change now….