Kaizen Performance & Personal Training

Eating out can be tough when you're trying to eat healthy, but don't worry, it's not impossible!

The key is to focus on getting a good source of protein and veggies in your meal.

So, next time you're at a restaurant, take a look at the menu and find the dishes that have a protein source like chicken, fish, tofu or steak, paired with some veggies.

It's a great way to get the nutrients your body needs without overdoing it on carbs or unhealthy fats.

You can also ask the server if they have any healthy options or if they can modify a dish to make it healthier.

And if you're feeling really adventurous, try swapping out the fries or chips for a side of veggies or a salad.

Remember, healthy eating isn't about depriving yourself of delicious food, it's about making smart choices that fuel your body and make you feel great.

So go ahead and enjoy that meal, guilt-free!

How To Eat Healthy At Any Restaurant

Eating out is one of the biggest challenges you'll face when working on your health & fitness.

What better place to share how to eat healthy at than McDonalds...

Why?

Because if you can eat healthy there, you can eat healthy anywhere 🙃

Here are the 3 top healthy options at McDonalds 🥗

Did you know that you can lose 1lb of weight per week just by reducing your calorie intake by 500 per day?

That's right, no crazy diets or extreme workouts necessary.

So how do you start?

It's simple, just start by observing what you're eating.

Take note of your daily meals and snacks and see where you can make small changes.

Maybe swap out that mid-afternoon candy bar for an apple, or opt for a smaller portion at dinner time.

Remember, small changes can add up to big results.

So, start by reducing your calorie intake by 500 per day and watch the pounds start to fall off. 💪🏼👊🏼

🙋‍♀️Ladies over 40,

🤦‍♀️Are you experiencing menopause and the stress that comes with it?

😣Did you know that cortisol, the stress hormone, can make it difficult to lose weight and even lead to weight gain?

But don't worry, there's a solution!

🍓Including healthy carbohydrates like whole grains, fruits, and vegetables in your diet can help regulate cortisol levels and reduce stress.

🍑Plus, they provide your body with the energy it needs to power through your day.

🍠So, don't be afraid to enjoy a delicious bowl of oatmeal, a sweet potato, or a juicy pear.

💃Your body will thank you!

Have you ever noticed that when you eat a lot of pasta or bread, you might weigh a little more the next day?

It can be confusing and frustrating, but don't worry - it's not all bad news!

When you eat carbs, your body stores them as something called "glycogen". For every bit of glycogen stored, your body also holds onto some water.

So, if you eat more carbs than normal, your body might hold onto more water, which can make you weigh a little more.

But here's the good news: this extra weight isn't fat! It's just water, and it will go away on its own.

As long as you make healthy choices most of the time, you don't need to worry too much about occasional carb-heavy meals.

Remember, it's important to take care of your body and make healthy choices, but it's also okay to enjoy delicious foods in moderation.

So next time you have a big bowl of pasta or a slice of bread, don't stress about the scale.

It's just water weight, and it will go away soon!

Have you ever tried an exercise program that left you feeling frustrated and exhausted?🤦‍♀️

But here's the thing - most workout programs are built for people in their 20s who have tons of free time and energy to spare.

For women over 40, we know that your lives are busy and your bodies need a different kind of workout.

That's why we're on a mission to help busy women get their health back & create a program that works for you. 🙌

Whether it's a quick 20-minute workout you can squeeze in during your lunch break, or a low-impact routine that's gentle on your joints, there are options out there that take into account our unique needs.

So if you're tired of feeling like you can't keep up with those intense workout programs built for younger people, don't give up!

You deserve to feel strong and healthy no matter what your age or schedule looks like. 💪💕

Let's talk about body weight...

It's easy to get caught up in the number on the scale, but that single number doesn't tell the whole story. Your body is constantly fluctuating, and that number can change from day to day based on a variety of factors.

Instead of focusing solely on your body weight, try to think about your body's range of weight, the ups and downs.

Your body weight can fluctuate for many reasons, including water retention, muscle gain, and even the time of day. That's why it's important to look at the bigger picture.

Here are a few tips to help you do just that:

1️⃣ Focus on how you feel, not just the number on the scale. Are you feeling strong and energized? Are you able to do activities that you enjoy? These are important indicators of your overall health and fitness, and are much more important than a number.

2️⃣ Take progress photos and measurements. These can be great tools for tracking your progress over time, and can give you a better idea of how your body is changing, beyond just the number on the scale.

3️⃣ Don't get too caught up in short-term fluctuations. Remember, our bodies are constantly changing, and a temporary weight gain doesn't mean you're not making progress.

So, as you continue on your fitness journey, remember to view your body's range of weight, the ups and downs, and not just the number on the scale.

You are more than a number, and your body is capable of amazing things! 💪

Are you frustrated with your weight loss progress because you're "only" losing 1lb per week?

Remember, progress is progress, no matter how small! Losing just one pound per week might not feel like much, but over time, it can add up to a significant change.

Here's an example: if you lose just one pound per week for a year, that's 52 pounds lost!

That's obviously not realistic for everyone but the idea of stretching the time frame helps put it in better perspective!

So, if you're feeling discouraged by slow progress, try to shift your perspective. Instead of focusing on short-term goals, think about the long-term. Celebrate every pound lost, and be proud of the progress you're making, no matter how small.

And, as always, remember to be kind to yourself. Losing weight is hard work, and it's important to acknowledge and appreciate the effort you're putting in. Keep up the great work! 👏

Let's talk about diets for a minute.

You've heard of the latest and greatest diets that promise to help you lose weight, get fit, and live your best life. But let's be real, no one diet is special.

They all work by getting you into a calorie deficit! 🙌

That's right, whether you're doing keto, paleo, intermittent fasting, or whatever else is trending on TikTok, the key to losing weight is to burn more calories than you consume. It's simple math, really.

Now, that's not to say that some diets aren't healthier or more sustainable than others. But, at the end of the day, it's all about finding a way of eating that works for YOU and helps you maintain a calorie deficit.

So, stop stressing about which diet is the "best" and start focusing on creating healthy habits that you can stick to long-term.

Eat your veggies, drink your water, and indulge in moderation.

After all, life is too short to deny yourself the occasional slice of pizza! 🍕😉

What's your favorite way to maintain a calorie deficit? Share your tips in the comments below!

If we tell you something crazy, will you believe us?

Sometimes doing more (exercising more, cutting more calories, etc.) will actually prevent you from losing weight.

Big bad stress is often the culprit for this.

And exercising more or cutting more calories is actually a form of stress too.

If you're feeling worn out, exhausted (mentally & physically), and your body needs a break - take it.

Michelle did and she ended up breaking through her plateau, losing 2lbs...

All from resting and taking 2 days off!

When your body is telling you it needs a break, listen to it. You just might like what happens as a result.

Have you ever gone out to eat and been served a massive portion that could feed a small village?

Us too!

But don't worry, there's a simple solution to prevent overeating and cut calories while still enjoying your meal.

Just ask for a to-go box and take half of your food home with you!

Not only will this help you resist the temptation to overeat, but you'll also have a delicious meal waiting for you the next day.

It's a win-win!