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Reducing Stress: The Key to Effective Weight Loss for Women

Stress and weight gain go hand in hand for many women, especially those in their 30s and 40s. When stress levels are high, our bodies produce more cortisol, a hormone that can wreck havoc on bodily systems, affecting our thyroid, gut, immune system and more (all of which contribute to metabolism function). This can also trigger cravings for sugary, fatty foods and cause us to store more fat, particularly in the abdominal area. Additionally, stress can interfere with our sleep and reduce our overall energy levels, making it harder to stick to a healthy diet and exercise routine.

Reducing Stress: The Key to Effective Weight Loss for Women

The connection between stress and weight gain is well documented, and research has shown that chronic stress can lead to weight gain and an increased risk of obesity. Cortisol, which is known as the “stress hormone,” is released in response to stress, and it affects our bodies in several ways that can contribute to weight gain. For example, cortisol stimulates the release of insulin, which promotes fat storage, and it also increases our appetite and cravings for high-calorie, high-fat foods.

Moreover, stress can interfere with our sleep, which can further impact weight loss efforts. Lack of sleep disrupts our circadian rhythms and metabolism by affecting melatonin and recovery, making us more susceptible to cravings, overeating, and a slower metabolism. Lack of proper recovery can impact hormonal responses and levels that we need to maintain balance within our body and affects the response of storing versus using calories for fuel.

 

So, how can women reduce stress to support their weight loss efforts? Here are some tips and strategies to get you started:

  1. Practice relaxation techniques: Meditation, deep breathing, yoga, or other relaxation techniques can help reduce stress and promote feelings of calm. Turning on your parasympathetic nervous system will help bring down the fight or flight response to help reduce inflammation and can overall help us to get closer to that homeostatic state our body craves.

  2. Exercise regularly: focusing mostly on strength or resistance training to help promote muscle growth and walking to help with overall daily fat burn. Not to mention exercise is a great way to reduce stress and boost endorphins, the body’s natural “feel-good” chemicals. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

  3. Get enough sleep: Aim for 7-9 hours of sleep each night to support weight loss and reduce stress. Sleep helps recovery happen. This is also where detoxification of things in the liver really occur. If sleep is off, more than likely hormone levels and metabolism will be affected over time. Making it much harder for metabolism to function properly.

  4. Eat a healthy, balanced diet: Eating a diet rich in whole, nutrient-dense foods can help reduce stress, boost energy levels, and support weight loss. This means lean proteins, healthy fats to help hormonal health, and complex carbohydrates. Aim to have them at each meal.

  5. Connect with others: Spending time with friends, family, or a support group can help reduce stress and provide emotional support during your weight loss journey.

As we get older we have to think of workouts and lifestyle a bit differently. Take a step back and think about everything you have been through in your life, stress of all forms, illnesses, pregnancy and so much more. Those things over time can compound and leave our body in a state where we have hormonal imbalances, inflammation of all sorts, gut issues, autoimmune conditions and more… all of which will absolutely affect how our body uses and/or stores energy. 

So focusing on stress levels and improving those through various means (and understanding it is not an all or nothing approach) will have the BIGGEST impact overall.

If you feel like you are doing all the things with no results, do not give up! This CAN be turned around. 

We help clients daily address these issues

With the CCS Metabolic Fat Loss Method we work with women over 30 to help them CORRECT their metabolism, CREATE accelerated fat loss and SUSTAIN the results. We do this WITHOUT restriction or hours in the gym, and we get you feeling better than you ever have and in the best shape of your life (no matter your age!). Want to find out more? Inquire here.

We also offer free trainings on topics JUST like this every week inside our FREE Group- Join us!  – Check out below!

What You Really Need to Focus On To Get Fat Loss Happening Again

What YOU Need to Focus on To Get Fat Loss Happening Again

 

Women in their 30s and 40s often find that losing weight becomes more challenging as they get older. Hormonal changes, busy schedules, and stress can all contribute to weight gain and make it harder to shed those extra pounds. But with the right strategies in place, it’s possible to reignite fat loss and get back on track to a healthier, happier you. In this free training, we’ll explore some of the best approaches for women in this age group to boost their metabolism, reduce stress, and finally achieve their fat loss goals.

 

Find out more how we can help YOU specifically –

The Covid Saga Continues….

The Covid Saga Continues….

So as I am writing this I am coming up on 3 weeks since getting sick. Exposure I am pretty sure has already surpassed 3 weeks.

Currently I am FRUSTRATED. I feel fine have been symptom free for about a week (thank you Lord), however now I have to test negative to get back to life. Please do not get me wrong I 100% understand to test negative to go back to work and be around others because we really know NOTHING about this disease. However- there has to be something about this virus we do not know if it can come back positive for multiple weeks after symptoms subside. I have heard from multiple people they have gone through the same. Why is this the case? Is it still contagious? Is it just left over?? You better believe I am going to use some nose and sinus rinse tonight, and tomorrow before I test again.

The past few days:

So in my last post (catch up if you missed it) I ended around the time I took my second test – the first of many I might add in hopes to be negative. That was a little over a week ago. 

I tested positive – I got the results last Wednesday. Since then I took a test on Friday (currently waiting on those results) and then I took two yesterday (Monday) one was a rapid test and it came back positive still…. again I feel basically 100% now. I imagine the other two will be positive as well, thankfully my insurance covers all Covid testing. Chad still hasn’t gotten one of his tests back from over two weeks ago, its pretty ridiculous, and yet he has gotten a bill from the urgent care where he took it…. you better believe that will not get paid without results.

I am trying to schedule another rapid for tomorrow. (just keep hitting refresh on that screen to the right).  Then possibly again Thursday and Friday. I just want to feel ok being around others and I want to go back to work. 

 

 

What I have been up to :

Backing it up to last week where I left off – I filmed some stuff for Youtube – trained some virtual clients – read alot (a GREAT book is Untamed by – Glennon Doyle) Highly recommend!  – and researched stuff alot. I have also been able to start working out again too. Starting slow then progressing as I go.

I can definitely tell I have more trouble breathing with cardio- even just walking is a challenge if it is too hot. I can deep breathe (diaphragmatic) when I am at home and throughout the day but when I try to implement it during a workout like I used to do it is not possible yet. It is crazy though because I have not had too bad of symptoms in regards to chest tightness and congestion that so many speak of yet I have this. This morning I did my first “run” since getting sick – it was not terrible but it definitely had to be intervals. Going to use this as my starting point and try to work time off every day or so. #OutOfShapeQueen 

 

 

 

We went to the lake over the weekend and it was great – just being in the sun I think did wonders for my soul and mindset. Vitamin D really does make such a difference. 

In Atlanta our mayor implemented a mandate to wear masks in public which I am all about – however so many people are wanting to call it “political’. If I may get on my little soap box for a moment let me say this:

  • SHUT UP and wear the damn mask! 😷 . It is NOT political it is the right thing to do. You may not be a high risk person but the person you see at work, or the gas station or the grocery store may be, and they are trying to be safe. Not to mention even if you are not high risk take it from me – you do not want to be out of work (more than likely) and stuck at home and secluded for a month if not longer due to having to wait to test negative. If you are someone who does not fall into this bucket good for you- but most of us are not. This virus is not made up- it is real, I did NOT have a cold or the flu, the headache I had was one I cannot describe and everyone who has had it even mildly that I talked to has said the same. You get disoriented, you get nauseas, you cannot stand up or focus for multiple days. So yea don’t wear your mask and I will say a prayer you do not get it or someone you come into contact with. (because the guilt from getting this is REAL too- you may not think so but just wait – you don’t protect yourself it is just a matter of time). Read my last post if you havent. 

Ok done with that – 

So yea I have gotten out some – do not worry I have been masked and sanitized. I sat in my car for almost 3 hours waiting on my rapid test yesterday and then I went to the next one and waited another hour at CVS to get one. Surprisingly I didn’t die from not eating (I left around 11:30am and got done around 4pm and if you know me you know I get HANGRY). Could be just because I have been cooped up so much? Who knows – but my patience was real lol.

So now we wait…….

Hopefully I will hear something soon from the Friday test but considering the rapid was positive then I am not expecting anything good. Then I try all day to sit and hit refresh to make an appointment for tomorrow (I learned from a client how to work the system with the rapid tests) 😂 Y’all this is what my life has come to.

We still owe my step dad a Fathers Day Weekend at the lake but cannot plan that until I am better since he is older and has kidney disease. 

We would love to plan our anniversary/honey moon but that I am sure is not in the near future especially since I have been out of work for the most part and Chad isn’t exactly back to where he was pre covid either… but I know considering most we are lucky. We will get there at some point. 

It is honestly kind of crazy in regards to our relationship as I feel like we have been affected in a positive way – we have grown closer, despite being so close (and yall being an only child who likes her space this is speaking volumes- maybe its the separate beds lol?? )

 

He is even more and more on board for filming stuff with me – he has been watching Zac Efrons new show on Netflix that is exploring so much that is wrong with the world and how other countries are doing things differently than the US and what we can learn from them. He watched one on France last night and it was about water quality – and yall he drinks about 5 smart waters a day… and he learned we do not want the purified / filtered water but we NEED the minerals in spring water and other more natural sources (NOT TAP). And he came home with 4 different types this morning and said lets do a taste test for youtube – baby steps guys!!  😝  Stay tuned for that! (sign up for my email list if you are not already on it and you will see it first!)

 

UPDATE!!! 

The day after I wrote this – I got this !! Ill be updating as I transition back to reality!

 

Join my Email List!!

Ill send you some FREE stuff too!! 🙂 

What the heck is Cycle Syncing??

What the heck is Cycle Syncing??

What the Heck Is Cycle Syncing??

 

Have you wondered this? Have you heard the phrase #CycleSyncing and wondered if it applies to you, or if you should figure it out because you should try it? 

Well here is where I lay it all out for you. I dig into what it is, how it can help and what you can do today to start. Let me know what you think!

 

Stay in the know – sign up for my weekly tips and tricks here – 

Why Most Fad Diets Don’t Work For Everyone

Why Most Fad Diets Don’t Work For Everyone

We have all been there, we have all seen and read about some new diet trend that is popular this week. 

This weeks will be different from the one in a month though, and then in another month there might be a new one. 

We see people brag about the success, we see people act like it is the win all to our weightloss problems. 

But what about long term? Is it healthy? Do you ever see yourself asking – Will I screw myself up if we try it out? 

What if I try it and it doesn’t work, what is wrong with me then?

An endless spiral of this diet to that diet, never adhearing to a lifestyle of success with any of them…. Yet some people may claim they have.

Does this relate to you at all? All of this does to me and I am in the health and wellness industry!

 

I am going to provide some insight to you on to WHY most diets do not work for most women. When some of these things were revealed to me it was like an aha moment going off in my mind because it makes sense.

Stick with me here….

 

First off lets discuss the three diets I am going to cover in this:

Keto –

This is my all time least favorite for women (I will go into detail more in a bit). Essentially Keto is where you are focusing on getting majority of your calories from fat. Meaning you are putting your body into ketosis where you are essentially tapping into your bodies fat stores for energy. You are not eating much carbs so in a sense your body bypasses what it would typically burn for fuel and goes to fat. So simple – you burn fat then you are going to get leaner right? However, most people do not even adhere to the actual “keto” macro breakdown. You should be eating 75% fat, 20% protein and only 5% carbs! (I am sorry but that is no for me).

Intermittent Fasting –

This is another big new trend. I do not hate this one for the right people. Pretty much anyone can do the 12/12 IF (meaning you do not eat from 7pm to 7am or 6pm to 6am etc). However there are also benefits shown to some by going on a 16/8 route meaning you only have an 8 hour window to eat. Some even go further than that. There are some studies and claims showing that it can help regulate blood sugar and burn fat and reduce risk of disease, however once again most women need to be careful with this ESPECIALLY those with hormonal imbalances.

Raw Vegan –

Please do not attack me for this one. I 100% understand why some people eat this way and support their choices just like any other. However, it can be risky for some based on some research. Please also note I have RAW not just Vegan listed. Essentially vegan diets are when you do not eat any sort of animal product, be it meat, chicken, fish, eggs, dairy. RAW vegan diets are when you do not cook vegetables past a certain heat.

Why may these diets cause issues with women?

As women we function off a 28 day cycle. (or so) once we are of child bearing age. When hormones are regular they will increase during the first part to prep our body for concieving, then in the second half if we do not conceive they will start to drop. 

Along with our cycle our metabolism also increases and decreases throughout the month. During our first half, we have a slower metabolism as our hormones are on the rise, we have less of an appetite from this as well. In the second half our metabolism speeds up and we have/want to eat more complex carbs, etc to support this. We are also more at risk for blood sugar dysregulation during this time.

You can see just from those facts that sticking to one way of restrictive eating could potentially harm you at certain times of the month. If you have imbalanced hormones and already have been diagnosed with something like estrogen dominance, pcos, or diabetes, then restriction and causing any other sort of additional stress on our body will only make things worse.

Keto : 

  • when you are eating high fat and protein it can potentially lead to estrogen dominance over time. This is because as women our nature is to hold onto calories during restrictive periods for nutrients due to staying fertility.
  • For example – If you are in the part of your cycle where your metabolism is already sped up – the restriction will cause more stress on your body. More stress equals more stress response, that stress response (release of the hormone cortisol) . Cortisol is known to help turn the stored fat into glucose to use for energy- BUT if you are in a stressed state already and have a hormonal imbalance this can be a problem. The excess estrogen will signal your body to turn any circulating glucose (that was released) back into fat and as a result it gets stored typically in your hips and stomach.
    • Over time this just keeps repeating itself and you will ultimately find that your metabolism slows down altogether.

IF:

  • If you have underlying blood sugar issues intermittent fasting can potentially do more harm than good. 
  • When you are fasting your blood sugar tends to drop, then when you eat again (and eat more in smaller window) it spikes. This can potentially lead to hormonal imbalance as well because there is a direct tie to blood sugar imbalances and metabolism function.
  • Too much fasting also can create too much stress on women’s bodies. During our reproductive age we are not functioning on a 24 hour hormonal cycle like men. They can ultimately reset each day, we cannot. The extra stress will only cause our hormones to go haywire and as a result mess with our metabolism function due to excess estrogen and cortisol being released.
    • When we have insulin irregulation it can potentially lead to ovulation disruption and slow our metabolism which means decreasing our ability for fat loss.

 

RAW Vegan

  • Eating vegetables is great, they are packed with nutrients. However when we are strictly eating them raw or not cooked they are harder to digest. Harder digestion means we do not absorb everything we should from them. 
    • Not absorbing everything we should means we do not get enough nutrients to even support our natural cycle. We need a sufficient amount of amino acids to produce the right amounts (when we are healthy).
      • This can cause infertility, loss of periods, and PMS symptoms to be worsened.

 

There are pros and cons to each, however, if you do not have balanced hormones, nothing is going to help until they get in a better place. And they can! If you do have balanced hormones certain diets could be done at certain times of your cycle and could help. 

For example:

  • During your follicular phase – intermittent fasting could be good. This is because you tend to already be eating less because your hormones are rising and appetite is suppressed. So this could be good to help you lose weight. 
    • Please not though that if you are working out excessively during this phase since your energy is up, make sure you are eating enough to support that!
  • During your Ovulatory Phase – You could eat Raw. This is because your body tends to be up during Ovulation. You can digest these things better and they can actually help you break down excess estrogen and support your liver.
  • During the second half of your cycle (think Luteal and Menstrual) you want to eat more warming foods and nutrient dense foods. The first half you may have more energy but your metabolism should increase due to progesterone rising. 
    • Eat more nutrient dense foods, so possibly trying Keto could be good during your period. You will not have as much energy during this time so nutrient dense fats and proteins could be beneficial. 

Of course just eating a well rounded diet including healthy proteins, complex carbs, veggies, and healthy fats is the best recipe. We just have to remember overall to keep changing it up! 

Personally I have struggled with this my entire life, I can eat the same thing day in a day out for a while and not get bored. I probably went two years where I ate sweet potatoes every day. Now I try to cycle them in and out because I do realize how restriction of other foods has now made it hard for me to process them.  I have been working on cycle syncing for a few months now and its honestly really cool how I can tell what stage my body is in based on mood, cravings, sleep, focus etc. Doing a little everyday makes a difference.

I hope this gave you some good insight on to why you may have not seen success in the past and WHY you need to just focus on YOU and YOUR health!

 

If you are interested in learning more about cycle syncing and want to try out my program I have two options for ya!

First – hop on a call with me and lets discuss getting you a personalized plan to encompass it all.

Contact Me To Set It Up!

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Just try out my four week cycle syncing workout and food guide to get you going in the right direction! You can save $10 off of it with code CHANGEUP!

28 days vs 24 hours – a big way women and men differ day to day

28 days vs 24 hours – a big way women and men differ day to day

Women and men are different. (Clearly)

Our minds work differently, we process things differently, we have different needs in regards to calories and energy and even sleep. On top of that we work on different hormonal balances. Men have more testosterone than we do, they do not carry babies like we do. We have different genetic makeups. 

 

PSA ( I am not a doctor but you can do some research yourself to verify what I am getting into today if you have doubts. )

When it comes to hormones, ladies we work off a cycle that goes about 28(ish) days in length. Our hormones rise and fall to help prepare our body for a baby (during reproductive years). 

On the flip side, men have a hormonal cycle that goes about 24 hours. Their hormones rise and fall all in relation to this and they recharge at night during sleep.

Three key things:

Women we do not function at the same capacity we are not supposed to during this time because of hormonal fluctuations (even when they are balanced).

Men can function basically the same way day to day.

We can BOTH get imbalanced through stress and other factors in daily life -for today we are focusing on us ladies though.

If I were to ask you about your day to day, which would you say your lifestyle resembles?

Most likely you would say the 24 hour clock. We tend to wake up and get stuff done and go go go until night time when we crash.

Is that a wrong way to live? Sometimes. Why sometimes? Because sometimes our hormones can support that.

During our first half of our cycle we are good to go, during the second half we need to take more time to let our body rest and reset. Not do all the intense workouts, or work late hours or stress ourselves out because our sex hormones which play into stress hormones are at their lowest.

However – Men can live this way as they recharge every night in a sense. When we are in our reproductive years our recharge and reset time is actually at the end of the month (aka our period). (and ps. This should be a red flag if you do not have one due to meds or any other reason- I am someone who knows first hand about this too).

When we live in a way that does not support this then we are asking for imbalance over time. Our stress hormones will rise, our metabolism will get thrown off and we will suffer other consequences that could range from sleep deprivation to infertility. 

We have to take steps to support our body and hormones in order to get the most out of our day to day. We are NOT the same day to day and we need to honor that. ( I mean somedays I am excited like the picture to the right… others I am the COMPLETE opposite )

 

Small changes can make a BIG difference.

The best place to start is by simply figuring out where you are in your cycle. Meaning when did you have your period last, and if you do not track it then start by paying attention to it next time. Then today start paying attention to how you feel. Chances are if you are feeling good, having lots of energy and focus you may be in the first half. Once you figure out where you are you can start applying things to support your cycle based on that.

  • Things such as adding in certain foods at certain phases.
  • Adding in rest at more pivotal times.
  • Doing certain workouts at certain times.
  • Adding in certain supplements.
  • Etc.

If you are someone who has struggled with weight loss, with hormonal imbalance of any kind, of fatigue, of stress, of anxiety, of depression…. The list goes on. I urge you to start paying attention to where you are day to day., Journal how you feel, track the highs and lows, the cravings, etc. These are ALL insights to our wonderful bodies.

Ladies we have to love ourselves first, this goes hand in hand with that. Taking care of what we are given to get into “sync” and thrive at life.

I have a freebie that can help you get your workouts in sync in you are interested. Just head to the link below and get it today.

Check out my #CycleSyncing 1 on 1 Virtual Program. Dive deep into you and get on track! Limited time savings available now! Contact me to find out more.