Inspire Fitness

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/

As a Registered Dietitian I get asked often about collagen. Take a listen to my thoughts on collagen & as always- talk to you doctor about any supplements you are considering.You Got This!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/

Women over the age of 40 have unique challenges that affect our mental load & our fat loss as a result. There are strategies you can use to help support your fat loss goals while managing high stress during this challenging time. Take a listen!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 motivation wanes for working out or sticking to dietary strategies for fat loss, try these approaches:Revisit Your Why- Remind yourself why you started. Reflecting on your reasons can reignite your motivation.Set Realistic Goals- Break down larger goals into smaller, achievable milestones to maintain a sense of accomplishment.Find Enjoyable Activities- Choose exercises and healthy foods you enjoy to make the process more pleasant.Create a Routine- Establish a consistent schedule for workouts and meal planning to build discipline. And work at making the routine a part of your identity.Accountability- Partner with a friend, join a class, or hire a coach (ME!) to keep you accountable and provide support.Track Progress- Keep a journal or use an app to log workouts and meals. Seeing progress can boost motivation.Reward Yourself- Treat yourself to non-food rewards for meeting your goals, such as new workout gear or a massage.Visualize Success- Imagine how reaching your goals will feel and look. This can provide a motivational boost.Give Yourself Some Grace- Recognize that everyone has off days. Don't be too hard on yourself, and get back on track the next day. Focus on Progress, Not Perfection!Maintaining motivation is a common challenge, but with these strategies, you can find ways to stay on track with your fitness and dietary goals.Don't Lose Your FIRE!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/

Losing fat is different than just losing weight. Weight loss happens when you eat fewer calories than your body needs. Just focusing on weight loss is not ideal for several reason:Fluctuations occur. Focusing on just watching the scale go down  doesn't indicate your true progress.Your lowest weight on the scale does NOT equal your best version of yourself or the healthiest version of yourself.Focusing on the scale only with over restricting food & excessive cardio can lead to lean muscle loss. This does NOT set you up for future success.Focusing on the scale takes away from other great progress measures: strength, confidence, health and how good your clothes are fitting.Keep the emphasis on FAT Loss:* Creating a calorie deficit. You need to eat fewer calories than what your body needs in order to lose weight. This does not, however, mean eating as few calories as possible. Eating too few calories will result in muscle loss, too, among other issues, like fatigue, metabolism disruptions and constant hunger. * Consuming enough protein will help your body preserve lean muscle mass while you shed fat. Amounts vary based on individual needs, but a good estimate is .7-1 g protein per pound of body weight. If your weight is well above goal weight, you may want to use your goal weight here.* Strength training! Lifting also helps preserve lean muscle mass. Prioritizing strength training 3 days a week will help you keep the muscle while you lose fat! 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 you are struggling to lose weight, there could be various reasons, but often it is because you aren't truly in a calorie deficit.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/