If you are trying to lose fat, you need to create a calorie deficit and maintain it consistently. Doing so will force your body to use stored energy (ideally fat) to make up the difference, leading to weight loss.Find your maintenance calorie level @ tdeecalculator.net & subtract 300-500 to create a moderate calorie deficit.Tips to maintain a calorie deficit:Prioritize ProteinFocus on Whole FoodsMonitor Portion SizesTrack IntakeDrink Plenty of WaterPlan Ahead for FoodGet in Regular ExercisePrioritize Daily MovementGet Enough SleepManage StressFollow 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/

Jen has been a member of the Inspire Fitness community for a little over 2.5 years.  She has lost weight, gained confidence & most importantly, she has become a woman who prioritizes her health & fitness. Take a listen as Jen shares her struggles & her successes. Her story is INSPIRING! 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/

Five years ago this past weekend I was in Boston for a training that would lead me to become a Certified Personal Trainer. It was scary, I was nervous, but it turned out to be one of the best decisions I have ever made. Flash forward & here we are. And it never would have happened if I hadn’t taken a chance & stepped out of my comfort zone.I never dreamed I would have a virtual fitness platform. I am not sure I would have even known what that was 5 years ago. And if you had told me at that time I would be doing workouts in my basement & having women all over the world join me, I think I would have laughed in your face. But I followed my passion, and it led me here. Today the Inspire Fitness program reaches all corners of the US & internationally. I get to workout with some amazing women that I never would have met otherwise. It is my goal to support & encourage these women to become better versions of themselves every day. And I LOVE it. I am grateful for the leap I took! I am grateful for the support I had from my family. And I am incredibly grateful for the support I have received from my clients along the way.If you would like to join me & hundreds of women for fun & effective home workouts so you can become a better, stronger version of yourself, I welcome you to join the Inspire Fitness membership. Take a step from that comfort zone- it may just lead you to great places!Details 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=LQQJ4d

Kristin is a client of in the Inspire Fitness program, and we recently had a conversation about her breast cancer diagnosis & how this has had an impact on her fitness journey & life.Kristin is an incredibly inspiring individual. Her positivity is unfailing. Take a listen to her inspiring story!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/

I had a great time this weekend! I took a super quick road trip to see one of my favorite artists live in concert.I got to spend some time with one of my clients, met a new friend, saw an old friend, hung with my BFF. I ate cheese curds & drank beer. I stayed up late & skipped my morning workout and didn’t open my computer for an entire 48 hours. And I didn’t feel guilty about any of it! This isn’t my typical day, and I know what I do some of the time has a minimal impact on my health & fitness goals because what I do MOST of the time is much more important! #consistency is what matters most. And MOST of the time I am consistent in my efforts. The same is true for YOU! What you do MOST of the time is what matters MOST. 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/

First of all. Happy First Day of SUMMER!!! It’s officially the summer season, so cheers to that! ☀️ We all have insecurities, right? Those things we REALLY don’t like about ourselves. I would be totally lying if I said that I don’t have any.After 3 babies, all via c-section and multiple abdominal surgeries my stomach is FAR from pretty. So yeah, I struggle to feel 💯 % confident in a swim suit at the beach.But. I know that it really doesn’t matter. My friends, my family, the other people at the beach, and pretty much everyone else on the entire planet... they don’t care what my stomach looks like. NO ONE ELSE cares!!So seriously, ladies, why do we put so much pressure on ourselves?! If we put the time and effort that we spend caring about what other people think into working at accepting & loving ourselves we could be so much happier at the beach and in life rather than giving a shit about things that DON’T EVEN MATTER.I tell my clients this often, and I still need to remind myself regularly as well, love yourself, damnit!! Have confidence in the amazing person you are. Be proud of yourself. Don’t compare yourself to others, focus on being the best YOU that you can be. 💛 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/

Fiber is SO important for women over the age of 40. It is especially important for women who are trying to lose fat.Fiber helps with satiety & appetite control.Fiber is good for digestive health & helps promote a good gut bacteria population.High Fiber foods are typically lower in calories and add volume to your food.Good fiber sources include: vegetables, fruits, whole grains, legume; nuts/seeds;Most women who are trying to lose fat should eat a minimum of 25 g of fiber per day-  more is generally better; Individual needs vary. 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/

A deload week is "a planned period of rest and recovery that’s designed to help you avoid the pitfalls of constant intense exercise." Deloading is important for women over age 40 who are lifting weights for various reasons:Recovery & Injury PreventionJoin HealthAdaptation & ProgressionMental HealthDe-loading guidance will vary based on the individual- their goals, training methods & other variables. Bottom line- de-loading is important- especially for those of you pushing heavy weights & lifting consistently & with a high level of intensity. Taking your reps, sets or weights down works. For many women in my program,  I would recommend doing this every 8-10 weeks, but some may need to do so more frequently. HOW TO STRUCTURE A DELOAD WEEKDELOAD WEEK EXAMPLE: VOLUMEIf volume is the variable you decide to reduce, this is how your deload week workout would compare to an original workout.• Original workout: 3 sets of8-10 reps, covering 6-8 exercises• Deload week workout: 2 sets of 4-6 reps, covering 6 exercisesDELOAD WEEK EXAMPLE: LOAD• Original workout: 3 sets of 10 deadlifts, lifting 50 lbs• Deload week workout: 3 sets of 10 deadlifts, lifting 25 lbsDELOAD WEEK EXAMPLE: INTENSITY• Original workout: 3 sets of 10 deadlifts, resting for 30-60 seconds between sets• Deload week workout: 3 sets of 10 deadlifts, resting for 2 minutes between setsFollow 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/

The All or Nothing mentality makes us feel like we need to adhere perfectly to our goals & plans, or we feel we have failed completely. This mindset can lead to extreme behaviors with nutrition & exercise & is not at all helpful for long term success. This mindset is common among women who are working on their fitness & fat loss goals & isn't all that helpful. The All/Nothing mentality can be changed. I encourage women to focus on PROGRESS, NOT PERFECTION & work towards sustainable  behavior change. 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/

Are you an emotional eater? You may find that emotional eating has a big impact on  success with your fat loss goals.Are you an Emotional Eater? The first step is awareness! Emotional Eating often is associated with a desire to eat that comes on strongly & suddenly; It is often tied to a particular EMOTION- such as sadness, frustration, anger, loneliness; With Emotional Eating- individuals often eat without awareness & there are often feelings of GUILD & SHAME associated with the act of Emotional Eating afterwards. Minimize Emotional Eating! Set yourself up for success. Minimize temptations i.e. - remove the candy from your desk! Plan your meals & include protein to keep you feeling satisfied AND keep cravings to a minimum. When you feel the strong and sudden urge to eat. Ask yourself- “Am I hungry?” and “What emotion am I feeling in this moment that might be triggering me to eat?”Minimize added stress! Its okay to say no to some social invitations & other obligations. Pick & choose what you want to do most & kindly decline those you aren’t excited about. Having less things on your to-do list will help keep your stress down. Stress is unavoidable - but you can control how you deal with it. Find healthy ways to manage your stress such as exercise, talking with a friend, listening to music, meditation, etc. Seek professional help if needed. If you are looking for a healthy way to manage your stress, I invite you to join in my virtual workouts. When you prioritize your fitness you are better able to manage the your stress! Visit inspirehw.com or DM me for more details. Find me on IG: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qrFind me on Facebook: https://m.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d