Inspire Fitness

In this podcast, Casey Young and George Pagan III discuss training women over 40, the importance of tailored insights and connections. They tackle the challenges of the all-or-nothing mentality in fitness goals and emphasize building a supportive online community for program participants. The conversation also delves into the value of strength training, non-scale victories, and staying motivated in remote training.

Join Casey Young as she interviews her client, Debbie, about her inspiring fitness journey as a post-menopausal woman. Discover Debbie's struggles, triumphs, and newfound confidence through consistent strength training. Learn about the impact of personalized guidance, supportive community, and small steps towards fitness success. Get motivated to prioritize your health and discover your own fitness groove!

In this episode I connect with my client, Jill. You will hear her talk about her health & fitness journey as a busy, working mom & the struggles & challenges she has faced along the way. Through strength training & learning to FUEL her body, Jill went from feeling tired all the time and lacking confidence to having more energy, better fitting clothes, and now has a ton more confidence & feels strong! She looks forward to being a strong & active mom for her 3 boys and looks forward to many adventures in her future!  You can join Jill & hundreds of women who make themselves & their fitness a priority in the Inspire Fitness program! We welcome you. More details here: https://inspirehw.com/inspire-fitness

Eat More Protein for Better Fat Loss After Age 40!Eating enough protein is SO important for your fat loss efforts, especially for women over the age of 40.Eating enough protein helps you feel more full & satisfied. It helps you burn more calories through digestion. It will allow you to maintain more lean muscle as you lose fat. Eat protein with all meals & snacks in order to see your best results. But, HOW do you include more protein in your day? 1. Plan your meal around protein. Choose your protein first & then ask yourself what can I add to this meal. Chicken, tuna, salmon, lean beef or pork, tofu, eggs & egg whites, whey protein, edamame are great options. 2. If your protein source portion is small (3 oz or less)- such as in a soup, salad or sauce- as yourself- what can I ADD to this meal to include more protein. Good examples might be a handful of roasted edamame, a greek yogurt or cottage cheese, or a glass of milk  on the side. 3. Include high protein snacks such as a tuna packet, ready made protein drink, turkey jerky, hard boiled eggs, roasted edamame, or greek yogurt w/ added whey protein powder. HOW MUCH protein should you consume? Individual needs vary! But a good equation to use for women who are over age 40, strength training AND eating in a calorie deficit is: 1.6-2.4 g protein per kg body weight.Ex: 180 lbs woman180 /2.2 = 81 kg x  1.6 = 131; x 2.4 =  196 g; 131- 196 g protein per dayOR OR 1 g of protein per pound of goal weight.If you are in need of support for your FAT LOSS goals, I welcome you to consider my Fuel to be Fit program. I offer nutrition coaching using a macro based approach so you can see RESULTS! Visit https://inspirehw.com/fuel-to-be-fit for details! 

In this episode, you will hear from my client, Colleen. We chat about her health & fitness journey, her struggles & challenges and how strength training consistently has gotten her to a better place. Even in the midst of peri-menopause she is sleeping better, has more energy, has an improved mood, has better fitting clothes and feels so much stronger. Take a listen to her inspiring story! If you want to connect with Colleen on Instagram- she welcomes you! You can find her on IG: @ MSU1998;You can join Colleen & hundreds of women who make themselves & their fitness a priority in the Inspire Fitness program! We welcome you! More details  here: https://inspirehw.com/

Mindless Eating is consuming food without paying attention to hunger cues or to the amounts of food being eaten; It can include eating out of habit, boredom or in response to external cues such as advertisements, stress or in social situations;For women over age 40 this can have an impact on your ability to lose fat as it can push you out of your calorie deficit for fat loss. Increasing awareness of your intake is essential to reduce mindless eating. You may find these steps helpful! Be mindful- and intentional! Pay attention to your hunger & fullness cues; Eat slowly & savor your food; limit distractions while eating. Focus on the textures, tastes & smells of your food. SIT DOWN while eating.Keep a food journal; Bite it, write it; Plan meals & snacks; Keep the focus on nutrient-dense foods- when these foods make up the majority of your meals it makes it easier to reduce the nibbling on not so healthy options. Practice portion control- use smaller plates & bowls; measure out servings; Plate your food including meals & snacks; this helps to increase awareness of amounts & can help you feel more satisfied; Identify triggers or external cues that push you towards food; Take note of evening snacking & determine if it is habitual or due to true hunger.Stay hydrated! Get adequate sleep; Protein up! Move your body!Fat loss requires creating a calorie deficit & over-consuming calories - can halt your efforts.  Reduce mindless eating to improve your fat loss efforts!Casey Young is a Registered Dietitian & Certified Personal Trainer. She offers virtual nutrition coaching & a virtual fitness platform. You can find more details on her services with the link here: inspirehw.com; 

You don’t have to settle for a slowing metabolism as you age. A healthy metabolism for fat loss over age 40 is supported by: Prioritizing strength training 3x a week & lift heavy. Creating a MODERATE calorie deficit if trying to lose fat. Don't cut your calories too low. Consuming adequate protein & balance macros.Prioritizing Sleep.Limiting Alcohol.Increasing NEAT.Casey is a Registered Dietitian & Certified Personal Trainer. She has helped thousands of women lose fat, get fit & gain confidence. Visit inspirehw.com for services. 

In this episode you'll ear from my client, Kristi. We chat about her fat loss journey which began with a decision to get to a better place one year ago. Kristi has since lost 45 lbs, has dropped 4 sizes, has more energy, sleeps better, is stronger and overall just feels better. She has accomplished this by making herself a priority through strength training regularly & being intentional with her food intake. Take a listen to her inspiring story!

Progressive overload essentially means  gradually increasing the demands placed on the body during exercise. This helps your body to make adaptations and improvement- which is important for women over age 40. For women over 40 lifting weights lifting weights in a progressive manner will help prevent plateaus and help promote improved strength & increased muscle mass. By progressively increasing the weight, reps, or intensity of their workouts, women over 40 can continue to build strength, improve bone density, and support overall health and vitality.Progressive overload is essential for muscle growth and definition because it continuously challenges the muscles to adapt to increasing demands. When you consistently lift heavier weights, perform more repetitions, or increase workout intensity over time, it stimulates muscle fibers to grow stronger and get bigger.This process results in increased muscle mass and enhanced muscle definition, giving a more toned and sculpted appearance. The best ways to implement progressive tension overload are:Increase how much weight you lift.Increase your rep range in each set.Increase the number of sets you do per weekBeginners- Focus on form FIRST. Do not progress with weights unless you are comfortable with form & technique first. Keep in mind the following when progressing:  Gradual progression! Listen to your bodyConsistency is keyRecovery mattersTrack your progressIndividualization - personal preferances, goals, your fitness levelFor more info or to join us in a strength based fitness program for women over age 40, visit inspirehw.com; 

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.