It’s another crazy time of year for those of us with small children. Putting ourselves first feels indulgent and impossible.
I shared a reel this week about the importance of putting yourself first in the form of a quote from Schitt’s Creek, “If I’ve learned anything from airplane safety videos, it’s that a mother should always put her mask on first.”
It’s a funny clip, but it’s TRUE. I give my kids screens so that I can workout for this very reason.
As parents and partners, we can not be at our full potential without filling our own cups up first.
💗 Taking care of yourself shows you value yourself.
🏃♀️ Taking care of yourself will influence others to do the same.
😃 Taking care of yourself will lead you to a deeper happiness.
🌟 You are the best version of yourself when you invest in yourself.
If you have found yourself lacking confidence and unsure where to start (again), here are my five tried and true, totally doable, wellness actions for body positivity, fat loss, hormonal balance, sustained fat loss and feeling GOOD.
These 5 actionable items have the power to change your body composition. They have the ability to boost your self confidence REGARDLESS if your body actually does change and who doesn’t want to feel better about themselves!? Your children will not notice if you lost the last 5 lbs, they notice if you’re willing to get in the water and play with them at the beach! They are the ones who are watching. Be the example you want to be for your kids.
Eating less and exercising more is not the answer. If it was, I would be out of a job. Instead, these are my personal keys to success for a happy summer.
#1. Eat 30-40 grams of protein per meal!
You may be wondering, how much protein do women really need?
Most of my clients consume 90-120 grams of protein per day. I’m happy to help you out with your specific goals but for the sake of this blog post, multiply your weight by .8 and that is a rough number to get you started. This usually amounts to somewhere between 90-120 grams for most clients.
Let’s divide this number by 3 and you get 30-40 grams. This is your target for EVERY meal. You should be eating between 30-40 grams of protein to hit your target.
Why do women need to eat so much protein?
When you eat enough protein, it helps you feel full and satisfied, which can help you eat fewer calories overall. Protein also helps to build and maintain muscle mass, which is important for burning calories and keeping your metabolism revved up. By feeling satiated long consuming adequate protein, you’ll also have sustain energy and less cravings!
Want me to help you figure out you ideal macro targets? Get more details here.
#2. It’s important to do cardio and strength for hormone health and weight loss
Both are better than just one. I recommend 3 days of strength training and 2 days of cardio. My workouts are never longer than 30-45 minutes unless I’m playing a tennis match which is seasonal for me.
It’s important to be consistent and follow a program or schedule for strength training to build lean muscle mass which will elevate your metabolism and maintain your lean muscle mass. This is also why it’s important to eat your protein as noted above.
Strength training has also been found to boost self confidence and body positivity regardless of body composition changes!
Cardio is important but excessive can cause unnecessary stress on the body without proper rest and nutrition. This stress in turn leads to hormonal imbalances and a thyroid/metabolism that doesn’t work quite as efficiently as we’d like!
Make sure your cardio is a mix of HIIT so that you’re experiencing a longer afterburn vs steady state. An elevated heart rate followed by recovery burst will have your body burning more calories than you would if you just did steady state!
Many people also love the mental clarity cardio gives them from endurance to me time, I get it! People find running therapeutic but don’t forget to get in your strength. I do 1-2 days of Peloton spin, 3 days of FASTer strength and sometimes 1 FASTer Way HIIT.
*Wanna taste of our workouts? Join the 5 day summer slim down challenge for $19.99 complete with app access June 19-23*
#3. Get in 8000 steps a day!
I did not say 10,000 steps because I don’t think it’s necessary if you are doing 3-5 workouts a week and relatively active throughout the day with young children or on your feet at work.
Your non-activity thermogenesis is so important and includes everything your body does outside of eating, sleep and exercising. It’s all the calories your body burns during the day doing “stuff” – ya know, laundry, walking to the mail box, putting your children to bed, making meals, keeping your youngest child off the field of your oldest child, etc… If you have a really low NEAT score, it’s so important to get in these steps!#4 Priotiize your sleep
#4. Prioritize Getting 7+ hours of Sleep
Nutrition is the most important for fat loss but rest and sleep are number 2! Lack of sleep really hurts you if you’re trying to lose fat. Studies show that sleep deprivation elevates cortisol which signals to your body to hold on to belly fat! It also impairs glucose tolerance and reduces insulin sensitivity. In also found people who are sleep deprived, have a higher level of grehlin, a hormone that triggers hunger and reduces energy expenditure.
To ensure you’re getting enough sleep, avoid caffeine after 3 PM. Stop using screens 1-2 hours before bed time. Go to bed by 10 PM! Don’t go to bed too full or too hungry and use blue light blockers if you must watch TV or use your phone like me before going to sleep!
#5. Drink 1/2 your bodyweight in ounces of water each day!
Staying hydrated is essential for overall health and well-being. Water helps to regulate body temperature, remove toxins, and keep your organs and tissues functioning properly. It’s also important for weight loss and energy levels. Aim to drink half your body weight in ounces of water each day. For example, if you weigh 150 pounds, you should drink 75 ounces of water per day.
Here are some other benefits of drinking plenty of water:
- Improved skin and hair health
- Reduced risk of headaches and constipation
- Increased athletic performance
- Faster metabolism
So stay hydrated and feel your best!
Ok, so there was a lot of information to unpack in this blog post. You’ve got questions and I have answers. Where do you start???? I’d love to help provide you with a meal plan and fitness routine to get results.
🌞 Join me for the exciting FASTer Way 5-Day Summer Slimdown! 🌞
Get ready to turn up the heat on your summer goals and achieve amazing results in just 5 days!
My highly anticipated jumpstart program includes done-for-you meal guides, quick and effective workouts, and bonus trainings to help you burn fat, get fit, and thrive with energy and confidence. Access it all through our comprehensive app and private group! 💪✨
Not to mention, I will be your guide every step of the way!
Secure your spot in the event, taking place June 19-23, by clicking here.
Don’t miss out on this opportunity to kickstart your summer transformation for just $19.99! If you love the 5 day program, your $19.99 will be applied to my next 6 week FASTer Way new client round. Let’s make this summer your healthiest and happiest one yet!