Inspire Fitness

When you return from vacation, here are 3 things you really shouldn’t do.1. Do NOT weight yourself. Just stay OFF the scale. For a solid week. The scale will almost inevitably be up. There is no need to see that number- it won't do you any good! It may be up because you truly gained weight. OR it could be up because of fluid retention, which is very common when traveling. Excess sodium from dining out, alcohol, more carbs than normal & sitting in the car or airplane can all contribute to fluid retention. This is TEMPORARY and will likely shake out after a few days. But do yourself a favor & just leave it be.2. Do NOT restrict excessively. You may be feeling “heavy” or bloated, neither of which are a good feeling, but there is no need to go into a highly restrictive plan. It's  definitely okay to get back to healthy eating, but cutting out all carbs or taking your calories down drastically will only leave you feeling hungry & contributes to the all/nothing mentality. Think balance & focus on eating more veggies, fruits & lean protein. 3. Do NOT try to compensate with excessive exercise. Instead, get back to your normal routine. Plan for & schedule in your workouts. Go ahead & take an extra walk if you have time, but grinding for an hour+ on the elliptical for 5 days straight isn’t going to do you any good in the long run. Again, it sets you up for an all/nothing mindset. Balance is better for sustainability.Here are some healthy things you can do post-vacay: ☀️Pound the water. Aim for 100 oz daily. ☀️Get back to your normal sleep routine. ☀️Meal plan & grocery shop so you are prepared & have healthy food options on hand. ☀️And finally, give yourself a little grace - it will take some time to get back to your routine. Allow some for some flexibility, but definitely hold yourself accountable & get back to it!If you are looking for support & accountability for your health & fitness goals- I would love to help. Visit inpirehw.com for services. AND- let's connect on IG: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrJoin us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

I broke my streak of 4 years! I have been doing this virtual fitness thing for 4 years, and last week was the first time I had to cancel a class for my clients.Let me tell you where it all started... in 2019 I was in the early stages of my business. I was  offering nutrition coaching to clients who were looking for support for weight management. I was always interested in fitness, but didn’t have the credentials to support my clients in the way I wanted to, so I pursued my Personal Trainer Certificate. I took a course, went to training in Boston for a weekend & studied my tail off all summer. Early in Sept. 2019 I took & passed my certification exam & was officially a CPT.My intention was never to be a group fitness instructor, and I really wasn’t even interested in providing 1:1 personal training. Initially I started offering written fitness plans for my clients to follow. I started to do some 1:1 training at a local gym that just opened up & that sparked some interest in a group fitness class. In Feb 2020 I was just getting started doing a couple of fitness classes a week & found I REALLY enjoyed this- I was planning for a virtual fitness program BEFORE the world stopped in March of 2020, but I know for certain the events surrounding the pandemic helped to propel my business.Fast forward 4 years- I continue to offer this virtual fitness program- it has become the majority of the business I do in Inspire. I absolutely LOVE it! The Inspire Fitness program has grown to over 550 members. My clients join me all over the country & internationally. Women workout with me from the comfort of their own homes. It is a convenient & efficient/effective way for them to get fit. For the past 4 years I’ve offered 2-4 LIVE classes each week & my library has grown as each class is recorded. Each week I write a schedule & each day I show up for my clients & do the workout. It wasn’t my intent to have this “streak” I just kept showing up consistently & doing what I said I would do. It is important to me to be dependable to my clients & be there for them when I say I will be.  Thankfully, I’ve avoided major illness or injuries and for that I am incredibly grateful!This past week I had a family situation arise. I was traveling for a work conference & planning to come home Wednesday evening. I had a workout scheduled early Thursday morning. Without sharing too much personal information, I made the decision to make my family a priority & I extended my trip to see my Aunt who is very ill. It really wasn’t a difficult decision for me- but I had to let my clients know it was going to impact the weekly schedule & I would have to cancel Thursday morning’s class. I was disappointed to have to break my streak & struggled to admit I was not in fact, invincible. However, I was BLOWN AWAY at the incredible support that was offered from the women in my fitness community. And it felt pretty incredible to be lifted up during a difficult personal time by my own clients- the very individuals I strive to help on a daily basis. So, the 4 year streak has ended, and it is ok! Thank you to my clients for your unbelievable support. Thank you to all who have been a part of this journey.  I look forward to continuing to do this work as it is my passion!If you would like to join us in the Inspire Fitness membership, I welcome you! Please find details here: https://inspirehw.com/inspire-fitnessJoin us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

In this episode I connect with my client, Linda. You will hear her talk about her health & fitness journey as a post-menopausal woman & the challenges she has faced along the way. Nearly 4 months ago, Linda made the commitment to herself & joined Inspire Fitness. She now lifts regularly & has made changes to her nutrition - this has helped her lose over 20 pounds! She has not only lost weight, she has gained muscle definition & a ton of confidence! Linda sleeps better, has better fitting clothes, has more energy &  feels healthier & reports her mental clarity is much improved. She looks forward to her future as a strong & healthy woman.You can join Linda & 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-fitnessJoin us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

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-fitnessJoin us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

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! Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

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/Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

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; Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

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. Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d