Coaching sessions are conducted online via video call, so you can participate from the comfort of your own home.
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The best way to lose weight is finding a routine that is sustainable for your lifestyle.  If you want fast results, it will be uncomfortable.  If you can lengthen the time frame, a nutrition and exercise program can be more sustainable and comfortable.  Losing weight is about finding a program that can be sustained after the weight is lost. So, it is not only about losing the weight, but keeping it off.

That is NOT done with crash diets. Use a nutrition program that aligns with your food preferences and offers a plan that works with your lifestyle.  A good nutritionist will custom design a program that works for you, gets results, and is sustainable. Just as nutrition needs to be consistent, so does the exercise. It is important to move your body, regardless of weight loss goals.

Find an exercise program that is sustainable, just as your nutrition. Engaging in high intensity classes is likely going to lead to burn out, especially if that is not your jam.  If you are a pilates girl, work within your scope.  A good trainer will design a program that will reach your goals while embracing the style and intensity that matches your personality.  Exercise and nutrition follows the same rules of sustainability.  Find a program that is sustainable for a lifetime.

You are a chemistry project. As a result, your body is a chemistry experiment. In order to figure out why the experiment is not yielding the results you want, it is important to gather data on the amount of energy you take in and the amount of energy you put out.  Depending on your desired results, each one requires a different mixture of chemicals (nutrition) and energy (exercise). Muscle building is different chemistry than say, losing body fat.

If we look at a few cornerstones of health, nutrition, exercise, and consistency, it is important to be honest about what you are eating. Every nibble you take, you need to understand and consider the chemistry on your plate. The plate composition of a 25 year old female’s compared to that of a 45 year old male is drastically different. Being aware of what you are eating, how often, how much, and in what portions of carbs, fats, and proteins, is the first step in understanding results.

Exercising in the appropriate set, rep, intensity, and duration is another important consideration. If your training doesn’t match the results you want, your experiment will not yield the results you want. If you want big muscles, we have an online fitness program for that.  If you want to run a marathon, we have an online fitness coach and program for that. And finally, if you want to lose body fat, we have a program for that as well. As you would imagine, all three of these programs are different.

Working with an online fitness coach is all about consistency. It’s like writing. If you want to write a book, you have to write. Right? If you want to run a marathon, you have to start running before the marathon. Real consistency starts with the chemistry on your plate. What you eat is what you get. Need help? Need an experienced online fitness coach, I got you. Together, we’ll create a program that is sustainable for you.  If it is too strict, it won’t work.  The key is to find balance, and match your nutrition and exercise with your desired goal.

Depending on what you want to accomplish from an online fitness coach, there are “better” times to workout to enhance your results. However, anytime that works for your schedule is great! All work will contribute toward your results. Testosterone has been found to peak around 10AM. The high level of this hormone can help contribute to hypertrophy, muscle size, when the right training program is implemented. (don’t worry girl, we don’t have a lot of this hormone, so bulking up is not our natural composition)

If the goal is to burn fat, training in a fasting state can help utilize fat stores for energy. Starting your day with an exercise routine before eating will help the body breakdown triglycerides for energy. The intensity and duration is important to consider as to not contribute to muscle wasting for energy. A duration of 30 minutes may suffice. Fueling properly after this workout is also important in order to support tissue repair and enhancing glycogen stores in the muscle. If sports performance if the goal, power lifting or long distance running for example, training after a properly balanced meal will help the body show up with a full tank of energy.

This is a personal question and the answer is in the details. What type of sugar are we talking about? High fructose corn syrup is a chemical structure of fructose and glucose. It is not the same as naturally occurring sugar. It has a different effect on the blood sugar and is digested differently.  It is also important to consider how much simple sugar is being taken in per day.  In short, sweet treats can be included in any program.

The more important detail to look at is the quality of the treat and quantity.  If there is a dependency on sugar or sabotaging cravings, there is something deeper to look at.  This could be a blood sugar problem, an allergy, or an emotional coping mechanism.  We are a science project, and also human.  And hey, sugar tastes good, so let’s find a healthy way to enjoy this pleasure.

Nutrition and fitness shouldn’t become a bad word in your life. If the mere thought of working out sends chills down your spine, it’s time to mix it up. There is no real answer here. We all want to be fit, but what is the point of killing yourself at the gym if you are too exhausted to live your life? The bottom line, or answer to the question is your body was born to move. The very second a baby arrives, it is constantly moving. As a mother, I am sometimes amazed at how much energy my kids have. They are little Energizer Bunnies, constantly moving about.

How often you workout really depends on you. How often, how long, or how intense should depend on what you want your results to look like. An Olympic athlete works out all the time. That’s not realistic for most of us. Sure, my life is centered around fitness and nutrition, but I like my cake too! Just remember this, working out doesn’t have to mean throwing weight around the gym 24/7.

Any movement is good movement.  Blood flow is great for circulation, cholesterol, heart health, endurance, and mental health! Plus, taking the time to move your body can be nurturing to your soul.  Exercise can be a time to go within and clear some stress. If you are tired of the gym routine, non-stop spinning classes, go on a hike with your girlfriends. You are being social and getting a great workout in. The key is to live an active life. When we are active and eating natural foods, it is extremely hard to be out of shape or overweight.

Not only does this sound like an excuse, it sounds like someone who is looking for a way to justify their lifestyle. The reason I say this is because I have free workout videos on my social media platforms. I have a free social structure in my facebook community.  I have FREE downloads of workouts. I have countless videos on my You Tube channel. There is no reason you should look for a way out when we have so many options that are free.

I am here to support my Girls as they “Get Their Fit Together.” That is what Girl, Get Your Fit Together is all about…a community of girls, all different, but all girl. We are here to support each other. This is how we rise and shine. By sharing this supportive, knowledgable and effective resource, we are simply paying it forward. When we work together, we can change the world from within.

Imagine if we lived in a community of thriving, not simply surviving girls. Join Girl, Get Your Fit Together today. I can’t wait to see you in the community! I love your questions. I really love to hear your successes, big and small. Sure, failure is part of the journey, but it doesn’t have to be the destination. Any success is a huge success, so send me an email and let’s talk.

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