HW FIT

The 5 habits👇

1️⃣ Lift heavier than feels comfortable 🏋️‍♀️ Nothing moved until I picked a weight where 8-10 reps REALLY challenged me 👊💥💥

2️⃣ Eat more, not less. Protein and fuel for muscle building 💪 I was really good at hitting 2 grams of protein per kilogram of bodyweight, but I was under fueling. Total daily energy needs (calories) matter, too 👏👏

3️⃣ Walk🚶🏻‍♀️ 10k daily steps 👣 This does more for midlife fat loss than a sweaty, joint pounding cardio session 🥵 You only get leaner, faster, stronger when your body has the ability to recovery too 🧘‍♂️

4️⃣ Keep the carbs 🍌🍚🌽🥯 Especially after my workouts 🏋️‍♀️ I cut carbs for years. It did not make me lean but it did make me feel terrible 🫩… The calorie deficit does the work, not deprivation 🙅🏻‍♀️

5️⃣ Sleep. The unsexy magic ✨💫✨ Sleep is where muscle builds and hunger hormones reset 😴💤

💁🏻‍♀️ Most women stall because they’re unsure how to eat and exercise for fat loss, while maintaining energy to build strength and muscle 💪

💬 Comment “I’M READY” to find out how I can help you 🫵 Your goals deserve this kind of support! 🤝

The mistake👇

If you’re NOT EATING after the gym because you “just burned those calories” YOU’RE MISSING THE POINT 🤷🏻‍♀️

You worked out at the gym to look “toned”, right?!

But “toned” means building muscle and then losing enough body fat to “reveal” the muscle underneath 💪👀

But if you don’t eat, you don’t build muscle ➡️ you don’t look “toned” ➡️ you keep spinning your wheels 😵‍💫🤦🏻‍♀️

Eat enough protein AND carbs around your workouts 🏋️‍♀️ and watch progress start to happen👊🔥

Let’s do this!! 💪😅

💬 Comment “COACH” for 1-2-1 fitness and nutrition coaching from me 🙋🏻‍♀️

💁🏻‍♀️Who can relate to this?👇

School starts. Work gets busier. Sports and activities pick back up. And suddenly, “What are we eating?” becomes a surprisingly difficult question to answer at 6pm…

That’s where a little meal prep can help ✅

And no, meal prep doesn’t have to mean spending your entire Sunday filling 21 identical containers 😵‍💫

It can be as simple as ⤵️

✓ Looking at the week ahead and spotting the busy days
✓ Cooking a little extra when you’re already making something
✓ Washing and chopping a few ingredients in advance
✓ Making breakfast or lunch for the next day
✓ Keeping a couple of easy, ready-to-go options on hand

The goal isn’t to prep everything.

It’s to make healthy eating a little easier when life gets busy 🙌🤩

💁🏻‍♀️Need some healthy meal ideas? Comment “FREE RECIPE CARDS” 📝

Here’s the deal👇

Stop only trying to break your body down ❌
You can lose fat and still build your body up 💪

Yes, you need to be in a calorie deficit to lose fat 👍

But if you’re not training and eating for strength you’re losing muscle too!!! 😭

As women over 40 experience natural shifts in muscle mass and metabolism, eating enough to fuel your body and protect your strength is essential for preserving muscle 🏋️‍♀️

All exercise is good for health and for burning calories 🔥

But if ALL of your effort is put into trying to burn, you’re missing out on all the benefits of building strength and muscle 🚀 Especially for women over 40!! 💯💯💯

Plus, building muscle is like moving around in a racing car! It uses up A LOT of fuel!! 🏎️⛽️💥💥

So stop ✋
-Eating only to be thin
-Training just to burn calories
-Solely focusing on the scales

Do this instead👇
-Eat to fuel your body
-Train to get stronger
-Focus on how you feel 🥰

💁🏻‍♀️Want to know how you should be eating to achieve a strong and toned body that you’re proud of? Comment “WHAT ARE MY CALORIES”💬

The 5 things👇

1. Eating “healthy” but still overeating 🥑🍗🍚
Healthy foods still contain calories. Your overall intake matters!! 💯💯💯

2. Neglecting daily steps 👣
Do not underestimate how effective hitting your steps can be 👏👏

3. Doing endless ab workouts 🤷🏻‍♀️
Core muscles are built through progressive and consistent resistance training 🏋️‍♀️

4. Not tracking the little extras 🤏
Oils, sauces, snacks, drinks and bites can easily add hundreds of extra calories a day 📈

5. Having an “all or nothing” approach 🙈
Once I realised consistency wins, that was the real game changer for my results 💪🔥😅

💁🏻‍♀️Want the exact workouts and meals I’m following on repeat at 46 years old? Comment “Abs over 40” 💬

Lift weights to👇

✅ Build lean muscle that increases your metabolism 🔥
✅ Create the definition you’re actually looking for 👙👀
✅ Get stronger so everyday life gets easier 💪
✅ Improve your bone density and joint health 🥰
✅ Feel powerful and capable in your body 🤸🏾‍♀️

And here’s what nobody tells you 👉 As a woman over 40, you’re actively losing muscle mass every year 📉…

You’re fighting AGAINST your hormones, your age, and your body’s natural tendency to lose muscle 😩…

You are not at risk of getting “too bulky”!!!🙅🏻‍♀️❌

You’re at risk of becoming weak, frail, and dependent as you age 🤕…

That’s the real danger!! 💯💯💯

So please, PLEASE stop ✋ being afraid of lifting weights 🏋️‍♀️

Your body won’t betray you. Building muscle is hard work that happens slowly over time. And you have complete control of your results 🫵

💁🏻‍♀️Comment “FIT OVER 40” for the exact workouts I’m following right now to be fit, strong and toned at 46 years old! 💬