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. 

In this episode you'll hear from my client Laura. We chat about her fat loss journey which began with strength training nearly 2 years ago. Laura has shifted her food focus from restriction to FUELING & this has helped her lose 10 lbs in 2 months. At age 65 she feels strong, healthy & happy! 

Sugar is everywhere! It's important to differentiate between naturally occurring sugars & added sugars and take steps to minimise ADDED sugars from your diet.Use the following tips to keep our sugar cravings in check:1. Increase Awareness- pay attention to food labels & limit foods with high amounts of added sugars.2. Focus on what you can ADD to the meal to help you feel more full & satisfied. PROTEIN & Fiber will satisfy you more- leaving you feeling less likely to need to grab those high sugary foods.3. Balance meals with healthy carbohydrates & fats. Including a good balance of these macronutrients in your meals will help you feel more full & satisfied.4. Improve sleep & manage stress. Low or poor quality sleep will leave you feeling low energy during the day- we are more likely to turn to quick energy foods. Look for ways to minimize your stress & for healthy ways to manage it, such as exercise. 5. Be mindful & intentional with your food choices. It isn't  realistic to say I will never eat sugar containing foods;  On occasion, slow down enjoy it;  Eat it & move on- no guilt! Casey is a Registered Dietitian & Certified Personal Trainer. She helps women lose fat, get fit & gain confidence. Visit inspirehw.com for services. 

Casey Young, Registered Dietitian & Certified Personal Trainer has helped thousands of women get fit, lose fat & gain confidence. She is the owner & founder of Inspire Health & Wellness and provides a virtual fitness program & nutrition coaching for women all over the world. Casey believes that all women should lift weights & while her goal is to help women on their fat loss journey, she doesn't believe the scale tells the whole story.The Scale Should Not be your only measure of progress. The scale will tell you- your current weight at one point in time.It does not tell you your body composition, whether or not you are retaining fluid, if you have not gone to the bathroom in a few days; And it certainly does not determine your self worth.When a woman is on a weight loss journey it can be easy to get caught up in the number on the scale, but the scale doesn't always give you an accurate measure of your progress. The scale can fluctuate! For a number of reasons.  Such as a hard workout, extra carbohydrates being consumed, hormonal fluctuations, or a high salt meal. There are better indicators of progress & these can include: progress pictures, measurements, body composition methods (when completed by an experienced individual); evaluating how you feel- energy, sleep, mood; how much energy you have in your workouts & the progress you are making in your fitness level.When you are on a weight loss journey- it is better to use multiple methods to check your progress. If the scale isn't moving or is causing you frustration in your efforts, you can skip it altogether. Never let the scale determine your self-worth. At the end of the day it is just a number. You are so much more valuable that that.

As a Registered Dietitian & Certified Personal Trainer, I help women lose fat, get fit & gain confidence. I am a firm believer in strength training for women. I know many women struggle to get into a regular routine with their fitness and many women don't know what to do or how to get started with lifting weights.If you want to create an effective routine with lifting- one you will stick to for the LONG TERM & actually see RESULTS from- I highly recommend you do the following:1. Focus on Form & Technique- Slow down & focus on getting the lift done correctly. Use a mirror to check your form & if you can’t work with a trainer in person, use a reliable online resource!2. Start with very light weights or no weights- Until you feel confident in your form/technique you shouldn’t be concerned about lifting heavy. Start with light weights or just body weight until you feel confident to bump your weights up. 3. Limit the number of exercises you do & keep your reps on the low end. 4-5 different exercises & 6-8 reps are plenty when you are just getting started!4. Provide time to rest/recover. Take at least 48 hours in between lifting the same muscle groups. For newbies this may mean lifting just 2 days a week & that is FINE!5. Be patient & show up consistently. Results will take time & you can’t rush the process. Looking for support to get started (or back into) lifting weights? I can help! Join us for the Beginner Bootcamp! Visit inspirehw.com for more details on this program and others for women over age 40!