"I Workout, But Don't See Progress"

Let me tell you by experience, although my profession is what can solidify this knowledge is true - YOU CAN NOT OUTWORK A BAD DIET.

When I heard this years ago, I took that as: If I want a fit physique, I am going to never be able to eat cake again, or never have sweets, bread, soda - whatever. And so every Monday.. I would 'restart' and swear off those things for good. THIS IS NOT SUSTAINABLE and will never provide the results you want.

This is when CALORIES come into play. If you are taking in a caloric surplus, you are going to gain weight. If you are in a caloric deficit, you will lose weight. If your caloric deficit is too low.. you are going to get very hungry & hAngry, and therefore.. 'fall off the wagon'. If you are eating a ton of foods you think are low calorie because they are deemed healthy or green, but don't know the calories of them.. not going to see progress. Some off of the top of my head examples: A green smoothie -- sometimes great, sometimes filled with fruit juice and you have now consumed 450 calories and 50G sugar unknowingly, so later treat yourself because 'all you had at breakfast was a green smoothie so surely it was like 10 calories, right??'. Another example - health foods such as peanut butter or honey, which have great health benefits but are high calorie, so to have a proper portion of them, not seeing it as a "health food" that you should enjoy unlimited amounts of.

Single handedly the biggest reason I see women not making any physique changes, no matter how many days in the gym, is due to lack of nutritional awareness. I teach how to find your caloric sweet spot for your gaol in my boot camp - join us!

This is tough, but it is true. I don't care if you are weightlifting 7 days a week (Don't do that! You need rest) and on the treadmill for an hour a day. YOU WILL NOT SEE BODY FAT CHANGES UNTIL YOUR NUTRITION IS IN LINE. When I say in line - I mean in your caloric range more often than not. Eat the cake occasionally. Eat the candy. Every day (most days) don't have to be nasty mea prep. I promise there are foods you will enjoy that are lower calorie and higher protein!

Another reason you may not see changes is because your exercise is SO VERY LITTLE of your week if you live a very sedentary life. If you work a job where you are seated, but do 2 20-minute workouts weekly. I want you to think of 12 hours a day (lets say awake/day time tasks), 7 days a week = more than 5,000 minutes per week. If you ONLY gave 40 of 5,000 minutes to being active ... why would you expect change? It does not have to or need to be all out running and sprinting and throwing weights. Just walking, moving your body, getting steps in. Those things add up!

Don't be down on yourself, but do not let any more time pass trying to break the system. To put it into perspective, I was going to the gym 5-6 days per week for 1-1.5 hours a day, weighing 160LBS. I was eating roughly 1,200 calories per day "on track", but of course, it wasn't enough to keep me full (or happy) so I would binge eat at night, or on the weekends (TOP PHOTO). I carried more body fat than what I felt comfortable with and just overall felt defeated that I was 'wasting' so much time to no result.

Now, I workout 3-4X per week 20-30 minute sessions, and I walk as much as I am able a few times a week with my daughter. I weigh 130LBS. I eat roughly 2,000 calories per day, most every day, and go over probably 1-2x per week for date night or some good dessert. I eat those things when I crave them, I don't wait for a 'weekend' or 'cheat meal'. I just try to make the better choice more often than not!

It is not all about the numbers, and those are MY numbers, yours will be different.. but I use it as a visual for you. I remember so vividly what it was like to be the 1st girl, desperate for change & convinced by body just couldn't do it. I PROMISE you can get out of the chokehold you feel stuck in and I am here to help you!