Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts

Tuesday, July 12, 2022

3 Ways to Track Progress (without the scale)

The number one reason people come to me to learn the FASTer Way strategies is to lose weight.

The thing is...FASTer Way is a FAT loss program, not a weight loss program.

Ultimately, I spend a lot of time talking with my clients about Progress and what it really looks like. Today I thought I'd share three ways I encourage them to track progress that does not include using a scale.

1. Strength - being able to lift heavier and complete more reps is a sign of gains in strength. 

2. Endurance - being able to climb the stairs easier/quicker or keeping up with the kids/grands for longer periods of time is a sign of improvement.

3. How you feel - sleeping better and for longer, having more energy throughout the day, and clothes fitting better are signs of a healthier body.

If you are not seeing progress, do a habit check:

Is your nutrition on point? Plan your meals so that it is.
Are you getting 3-5 workouts per week? Prioritize sleep so you have energy and motivation.
Feeling unmotivated? Get an accountability partner or coach to check-in with and encourage you.

Want to work with me? Check out my 6 week client experience here!

Monday, June 27, 2022

Why Sleep Matters for Fat Loss


We all know that sleep is important for energy and how we feel throughout the day, but did you know that it's important for burning fat, too?

Rest and exhaustion can easily creep up on us, especially when we are active in the warmer months. 

Take a look at these 3 ways poor sleep can affect your progress:

1. Increased cortisol levels - cortisol is your body's stress hormone. When your levels are high, your body will store fat. Not getting enough sleep can raise cortisol levels and make it more difficult to burn fat.

2. Imbalance of hunger hormones - Not sleeping enough impacts your hunger hormones (ghrelin and leptin). Ghrelin signals to your brain when it's time to eat and leptin lets your body know that you've eaten enough.

3. Decreased sensitivity to insulin - After a few day of insufficient sleep, your body will struggle to process insulin (the hormone responsible for changing sugar and starches into energy). When your insulin sensitivity is decreased, your body is going to store fat.

Make sure you are priming your body for sleep by watching your nutrition intake throughout the day and going to bed at the right time.