Inspire Fitness

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

In the Inspire Fitness program, we have a motto- NEVER MISS A MONDAY! Here is why this concept can be helpful for you on YOUR fitness journey. 1. It helps you set the tone for the week. It signals a commitment to health and fitness right from the start.2. It helps you Build Momentum. A good workout on Monday can create momentum, making it easier to stay consistent with fitness goals throughout the week.3. It can help you Overcome Procrastination.  Starting the week with exercise helps combat the tendency to procrastinate. It reduces the likelihood of postponing workouts to later in the week.4. It Builds Routine & Habits.  Making Monday workouts a non-negotiable part of your schedule helps establish a routine, which is crucial for consistency and habit formation.5. It provides a Psychological Boost. Completing a workout on Monday can provide a sense of accomplishment and boost confidence, setting a positive psychological tone for tackling other weekly challenges.6. It can help Counteract Weekend Indulgences. For many, weekends can involve less healthy eating and less activity. A Monday workout helps reset and refocus on health goals after the weekend.7. It Establishes Accountability. Having a fixed point in the week to exercise adds an element of accountability. If Monday is always a workout day, it becomes a consistent anchor in your fitness routine.If you re looking for support on YOUR fitness journey, I welcome you to join us! Visit inspirehw.com for details! Follow me on IG: 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

Lifting weights is one of the BEST things you can do as a woman over the age of 40. The benefits are MANY & include: improved muscle mass & strength, stronger bones, improved metabolism, better joint health, improved hormonal balance, improved mental health, better functional fitness & lower risk of injury; NOT to mention better fitting clothes, more muscle definition, increased confidence & improved fat loss. If you are a woman over the age of 40 who is not currently lifting, I welcome you to join us in the Beginner Bootcamp. We start SOON! Visit inspirehw.com for details!Follow me on IG: 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

Did you have an indulgent Holiday Weekend? If so, you may have seen the scale take a jump. But- before you panic. Consider that this may just be a temporary fluid fluctuation. ust because the scale moves, doesn’t mean you are gaining or losing fat. Most fluctuations on the scale are short term & can be caused by the following: Dietary Changes- Consuming high-sodium foods, large meals, or indulging in high-calorie treats can cause temporary weight gain due to water retention and digestion processes.Hydration Levels- The body’s water content can fluctuate significantly. Dehydration can lead to a temporary decrease in weight, while excess fluid retention, which can occur due to hormonal changes, high sodium intake, or certain medications, can cause weight to rise.Hormonal Changes-Hormonal fluctuations, such as those during the menstrual cycle, can lead to temporary water retention and bloating. Many women may experience weight gain in the days leading up to & during their periods.Exercise and Physical Activity- Regular physical activity can lead to temporary weight gain due to muscle inflammation and repair processes. Illness or Infection- When the body fights off an illness or infection, it can lead to weight fluctuations. Fever, inflammation, and fluid loss can all affect the number on the scale.Medications- Some medications may lead to weight fluctuations as a side effect. This can include weight gain or loss, depending on the medication.Menstrual Cycle- As previously mentioned, hormonal changes during the menstrual cycle can result in temporary weight changes, primarily due to water retention and appetite shifts.Remember- Fluctuations on the scale are normal and part of daily life. For most women, these fluctuations are temporary and do not necessarily reflect meaningful changes in body fat. This is why I recommend women use the scale as just ONE measure of progress. And when doing so- focus on long-term trends rather than day-to-day variations. Using other measures of progress such as taking progress pictures & measurements & monitoring how your clothes are fitting can be a better indicator of your progress.Visit inspirehw.com for fitness & nutrition services.Follow me on IG: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr

Laura was diagnosed with breast cancer in October of last year. She has had surgery & radiation treatment & is now getting back into regular workouts in the Inspire Fitness program. Take a listen to her inspiring story!If you are going through a similar struggle & would like to connect with Laura, she would love for you to reach out. Please email me & will connect the two of you: casey@inspriehw.com;The Inspire Fitness community is a wonderful community of women who are working towards similar goals. If you would like to get fit, lose fat & gain confidence, we welcome you! Details here: https://inspirehw.com/inspire-fitnessFind me on Facebook: https://www.facebook.com/Casey.Young.RD.CPTFind me on IG: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr

You are responsible for everything you are everything you will be. Stop making excuses & blaming others for your shortcomings & your problems. Decide today that YOU are responsible & take action towards change."I am the captain of my soul; I am the master of my fate."  William HenleyJoin the Inspire Fitness community: https://inspirehw.com/inspire-fitnessFollow me on FB: https://www.facebook.com/Casey.Young.RD.CPTFollow me on IG: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr

My client, Erin, was in a farming accident last fall. She suffered serious leg injuries leading to 8 surgeries. She spent 7 weeks in the hospital & 8 months later she is still working hard to fully recover. She is strong and has an incredible attitude. Her story is incredibly inspiring. Take a listen!Join the Inspire Fitness community! Find details here: https://inspirehw.com/inspire-fitnessFollow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr

My client, Heidi, is fairly new to  the Inspire Fitness program, but she has seen some pretty incredible progress in just a few moths of lifting consistently. Heidi joined the Beginner Bootcamp back in February.  She now feels stronger, has more energy & has better fitting clothes. She has never worn a belt in her lift & she needs one now!Take a listen to Heidi's inspiring story!If you'd like to join Heidi & hundreds of women in the Inspire Fitness program, we welcome you! Details here: https://inspirehw.com/inspire-fitnessFollow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr