Sara started lifting in the Inspire Fitness program about 10 months ago. She has seen some pretty incredible physical & mental changes during that time. She has lost 22 pounds & dropped several clothes sizes and has physically seen her body composition change. She is also much more confident!Sara shares her insight & inspiration as she talks about her experience in the Inspire Fitness program."Patience is a form of Action."Join us in the Inspire Fitness Community! Use the link here:https://inspirehw.com/inspire-fitnessFollow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4dClick here for services: https://inspirehw.com

Alcohol may be killing your fat loss efforts, especially if you are a woman over age 40.Alcohol can increase the storage of visceral fat.Alcohol can interfere with food reward pathways & make you feel more hungry. Alcohol can reduce your sleep quality.Be mindful of your intake & consider joining me for a Sober September!"You are stronger than you think. Believe in yourself & you will be unstoppable."Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4dClick here for services: https://inspirehw.com

Discover how joining a supportive community can transform your fitness journey. Learn about the power of camaraderie and accountability in achieving your goals. The discussion emphasizes the importance of shared experiences for motivation and celebration of successes. Expect insights on creating healthy competition and fostering emotional support among like-minded individuals. Get inspired by the idea that being part of a culture where fitness thrives makes all the difference!

NEAT is Non-exercise activity thermogenesis. It essentially means the energy that your body expends in all activities that does not include sleeping, eating or formal exercise. NEAT may account for 15-30% of your total calorie expenditure. Increasing NEAT will help you burn more calories & increase your fat loss results. I review suggestions on how to increase your NEAT."Do something this weekend your Monday self will thank you for."Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4dClick here for services: https://inspirehw.com

If I were starting a fat loss journey I would do the following:1. Increase awareness of my intake by starting to log & track my food intake & be mindful of portions2. Prioritize protein & focus on fiber3. Increase water4. Increase daily steps5. Lift weights 3x per weekBonus- Get support & accountability"Because easy doesn't change you."Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4dClick here for services: https://inspirehw.com

James Clear, author of Atomic Habits, talks about the "Valley of Disappointment" & the "Plateau of Latent Potential". When you are trying to make behavior changes, you may get frustrated when you don't see immediate results. Your energy is not wasted in these early days, it is, instead, being stored. When you continue to focus on the BEHAVIORS you are trying to change & continue to show up CONSISTENTLY,  good things will happen!"You don't have to be extreme, just consistent."Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4dClick here for services: https://inspirehw.com

When starting a new fitness routine it is common to have sore muscles. You can minimize muscle soreness by using the following strategies:Start Slowly and Gradually Increase Intensity: Begin with lighter weights or less intense workouts. Gradually increase the intensity, duration, or weight to give your muscles time to adapt.Warm-Up Properly: A good warm-up can help your muscles prepare for the workout. It can increase blood flow and flexibility.Cool Down and Stretch Post-Workout: After exercising, take time to cool down with light aerobic activity and stretch the muscles you used. This can help reduce muscle stiffness and soreness.Stay Hydrated: Drink plenty of water before, during, and after your workout. Use Proper Form: Make sure you're using the correct technique and posture during exercises. Poor form can increase the risk of injury and cause unnecessary strain on your muscles.Incorporate Active Recovery: Light activities like walking, swimming, or yoga can increase blood flow and help alleviate muscle soreness without putting additional strain on your muscles.Consider Foam Rolling: Using a foam roller or other massage techniques can help to reduce muscle tightness, increase blood flow, and minimize soreness.Get Adequate Rest: Ensure you're getting enough sleep and allowing your muscles time to recover between intense workouts. Rest is crucial for muscle repair and growth.Use Ice or Heat Therapy: Applying ice can reduce inflammation right after a workout, while heat therapy (like a warm bath) can increase blood flow and help relieve sore muscles.Fuel Your Body Well: Proper nutrition, especially adequate protein intake, helps repair muscle fibers. Incorporating anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids can also help reduce soreness.Listen to Your Body: If you're extremely sore, it might be a sign to take a day off or focus on less intense activities. Overtraining can lead to more soreness and increase the risk of injury.These strategies can help you manage muscle soreness & improve your overall workout experience. Some soreness is normal and can be a sign that your muscles are adapting and getting stronger."Your body is capable of amazing things. Keep going, keep pushing, and remember that every step you take brings you closer to the strongest, healthiest version of yourself. Progress, not perfection."Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4dClick here for services: https://inspirehw.com/

Protein is a key nutrient for women over age 40 who are trying to lose fat. If you are eating 2 eggs at breakfast, that isn't enough. Eating sufficient protein during your fat loss journey will help you maintain your lean muscle mass as you lose fat. It will also help you stay more full & satisfied. Eating sufficient protein also helps you burn more calories through the Thermogenic Effect of Food.You can use the formula below to estimate your protein needs:1.6 - 2.4 g protein/kg body weight; OR roughly 1 g per pound of body weight. For women who have a lot of weight to lose, using goal weight for these estimates is ideal.“Every action you take is a vote for the person you want to become.” James ClearFollow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4dClick here for services: https://inspirehw.com/

I review common fitness myths for women over age 40 & BUST the heck out of them."Your body will be around a lot longer than that expensive handbag. Invest in yourself."Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4dClick here for services: https://inspirehw.com/

Rest days are crucial in a training for women over age 40  for several reasons:1. Muscle Recovery- Exercise causes micro-tears in muscle fibers. Rest allows these fibers to repair and grow stronger.2. Prevention of Injury- Continuous training without rest increases the risk of overuse injuries, such as stress fractures, tendonitis, and joint pain.3. Mental Break- Rest days help prevent burnout, keeping the mind fresh and motivated.4. Hormonal Balance- Overtraining can disrupt hormone levels, leading to fatigue, poor sleep, and mood swings.5. Performance Improvement- Adequate rest can enhance overall performance by allowing the body to fully recover and adapt to the training stimuli.General Rest Day Recommendations: Take at least one to two full rest days every 7-10 days. These can include light activities such as walking, stretching, or yoga.Listen to your body! Pay attention to signs of overtraining, such as prolonged muscle soreness, fatigue, or decreased performance, and adjust rest days accordingly."There is something inside you that is greater than any obstacle."Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFollow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4dClick here for services: https://inspirehw.com/