Category Archives: challenges

Fitting in movement into your busy schedule

#trainertips

✅ Schedule it in & Commit
When time is your biggest challenge when it comes to exercise, then knowing what you’re going to do and when you’re going to do it is very important! At the beginning of each week, schedule your workouts like you schedule your meetings or appointments. Create a plan, know what you’re going to do and when you’re going to do it, and commit! You can even have an alternative day to make up your workout if something does happen.

✅Morning or Earlier in the day workouts. Plan your workouts in the morning or during your lunch breaks. This way you dedicate that time for you before the day slips away. Being busy throughout the day usually leads to fatigue by the end of the day and can make commitments to workouts later in the day harder.

✅ Boost Your Daily Activities
Try giving some of your daily activities a boost to get your movement in. Take advantage of every situation. This can be parking a little farther from the grocery store, taking the stairs instead of the elevator, walking while chatting on the phone, or walking during meetings that you do not have to participate in.

✅ Change Your Mindset Around Movement
Movement should not be looked at as an activity that you dread or that takes over your life. We want to view movement as a GIFT to yourself not a chore. If you wake up and think “I don’t have time to workout today” you’re most likely not going to find the time to get it done. If you wake up thinking of it as a priority and how much better you’re going to feel after its done you are more likely to find the time.

✅ Make It Enjoyable
Do something that you actually enjoy. It’s easier to get something done when you like the activity. Focus on what makes you feel the best, helps you to reach your goals, and is rewarding for your mind and body.

What’s the #1 thing holding most back from their goals?

Change of any kind intimidating and it may seem like you have a long way to go in achieving your goals…

Here are some tips for hacking consistency:

1️⃣Focus on 1-2 habits that you can easily commit to start. Get into the groove with them. Next, build one or two habits on top of those, this concept is called habit stacking.

Example: Two daily habits could be eating protein with almost every meal and getting 7-8 hours of sleep each night. Next you could focus on drinking water first thing before coffee and adding in a morning stretch routine.

Building on habits is what creates a routine.

A routine is what creates consistency. Consistency is what creates results.

This is why fad diets, 30 day challenges and 75 hard is a waste of your time. If it’s not based around your own individual health markers, lifestyle and goals, if it’s not teaching you about your own biofeedback and empowering you—You’re likely not gonna stick with it.

2️⃣Focus on what’s being added in and improved. Adding in more protein, more fruits and veggies, more movement etc. (not what’s being taken away or restrained.)

3️⃣However your path looks like on the journey to feeling better it should be rewarding and tied to deep personal meaning and intrinsic motivation.

4️⃣Self-Efficacy is the name of the game- building belief in oneself over time, creating a foundation of knowledge that is a sustainable lifestyle.

Consistency is everything— if what you’re currently doing is too difficult to stick with, it’s not YOU. It’s your approach.

Link for my 8 week foundations program ✌🏼💕

Why women who workout should NOT intermittent fast

From a health standpoint, intermittent fasting is useful – especially for the general population who are not very active and struggling with metabolic diseases.

⚠️ However, if you’re adding intermittent fasting on top of exercise, you aren’t gaining any extra benefits.

❗️ In fact, if you’re a woman, adding intermittent fasting on top of exercise can be harmful to both your performance and your health. ❗️

💥 Women are more sensitive to kisspeptin, neuropeptide that’s responsible for sex hormones and endocrine and reproductive function. Diets such as intermittent fasting and keto disrupt kisspeptin production.

It comes down to kisspeptin, is a neuropeptide that’s responsible for sex hormones and endocrine and reproductive function, which also plays a significant role in maintaining healthy glucose levels, appetite regulation, and body composition. It’s also more sensitive in women than men. When it gets perturbed, our sex hormones aren’t produced and released the way we need them to be. 

Intermittent fasting and keto both disrupt kisspeptin production. When our brain perceives we have a deficiency in nutrients, especially carbohydrate, we have a marked reduction in kisspeptin stimulation, which not only increases our appetite, but also reduces our sensitivity to insulin. This is why research shows intermittent fasting is more likely to cause impaired glucose intolerance in women, but not men.

What happens when we layer exercise stress on top of the stress of denying our bodies an important fuel source? Stress hormones like cortisol rise even higher. As you keep increasing that stress, it keeps your sympathetic drive high and reduces your ability to relax. Your thyroid activity is depressed, which messes with your menstrual cycle. Your body also starts storing more belly fat.

So now you’re looking at disrupted menstrual cycles, higher anxiety and stress, impaired performance and often weight gain—pretty much the opposite of what you’re looking for!

The ketogenic diet has very similar effects on women athletes. We hear people rave about the increased mental focus with a keto diet. In men, yes. They have an increase in their parasympathetic (a.k.a. rest and digest) activity, so they can be more relaxed and present. In women, keto kicks up our sympathetic (a.k.a. fight or flight) drive, so we’re more anxious, more prone to being depressed, and we can’t sleep very well, which again hurts our hormonal health, performance, well being, and body composition.

Sometimes women will contend that these diets work so well for them. And they might for the first three months, because nearly any diet will yield some effects in the short term. The long term effects for women athletes, however, is endocrine dysfunction, increases in abdominal fat, more depression, and a backlash of subsequent fat gain.

Women athletes perform far better in a fed state. Women athletes need to eat. 

💥 The long term effects of intermittent fasting with exercise for women athletes is endocrine dysfunction, increases in abdominal fat, more depression, and subsequent fat gain.

Pretty much the opposite direction of your goals.

👇🏻LMK What’s your experience with IF?

SOURCE: https://www.drstacysims.com/

The importance of Fiber & how to not overdo it.

Fiber is an essential nutrient. However, many Americans fall short of the recommended daily amount in their diets. Women should aim for about 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories. Your fiber intake is a good gauge for overall diet quality.

The idea that more fiber is always better is one of those persistent nutrition myths that has been drilled into us for decades. When someone decides to go on a ‘health kick’ they often start by loading up on the salads, vegetables, whole grains, seeds and legumes because fiber! Only to experience tons of gas, bloating, constipation and heartburn a few days in.

While adding ‘roughage’ to our diet is often recommended, there are some potential downsides to that:

👉 Harsh fibers can be very irritating for our gut, damaging the gut lining.

👉 Your body has to expend a lot of energy to move all this bulk that provides no energy in return.

👉 When too much fiber sits in the gut for too long, it can ferment, causing gas, bloating and acid reflux.

👉 Just think about it: is making something bigger really the solution when you are trying to pass it through a small hole?

This is not to say that all fiber is bad. But overdoing greens and grains especially when your gut is not in an optimal state can end up making you feel worse. I like to stick to more gentle fibers. These include fruit fibers and those from very well cooked vegetables. If your gut is in a good place, you can probably handle more fiber with less problems.

So why the raw carrot salad then? Raw carrots are unique in that they have their own defense’s against bacteria and fungi (ever noticed how much longer you can keep carrots in your fridge compared to other veggies?). The fiber in carrots can bind toxins produced by bacteria and carry it out rather than increasing the amount produced.

Fiber rich food sources are veggies like carrots, peppers, asparagus, bamboo shoots, cooked leafy greens like spinach, kale, chard, fresh arugula. Fruits like apples, berries, oranges, plums, prunes, and avocado.

When increasing fiber, be sure to do it gradually and with plenty of fluids. As dietary fiber travels through the digestive tract, is similar to a new sponge; it needs water to plump up and pass smoothly. If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.

By including certain foods, you can increase your fiber intake in no time.

For breakfast, choose steel cut oats (soaked overnight) with berries, served with a side of 3 eggs and sautéed spinach.

At lunch, have a sandwich or wrap on a sprouted whole-grain tortilla or sprouted whole-grain bread and add veggies, such as microgreens and tomato, or a side of homemade veggie soup!

For a snack, have fresh veggies or sprouted whole-grain crackers with hummus and cheese.

With dinner, try brown rice or roasted squash with sautéed veggies along with your protein.

The fiber argument is nuanced. We can’t really make blanket statements about fiber because it really depends on the type of fiber, the state of the individuals gut, what else they are eating, etc. The best way to determine your fiber threshold is to pay attention to how your body reacts and adjust as necessary.

Resistance training with your monthly cycle

Hey ladies🙋🏻‍♀️
Have you ever noticed that you feel different throughout the month during your workouts? 🏋🏻‍♀️

💥 MORE Energy? Stronger? Faster? Leaner?
🌧 Some days are you Less motivated? Experiencing More Fatigue? Gastric distress? Bloat?

It isn’t just in your head, as females, our body’s change week by week depending on where we are within our hormone cycle.

AND LADIES, your body doesn’t care how much you can deadlift or much rather prioritize strength and fat loss goals, when it is preparing to create a life. 💜

Here is what is going on during the the first two weeks of your cycle:

Follicular Phase (Days 1-14):

•Estrogen Increases
•Mood and Energy increase.
•More lean muscle mass
•Aerobic Capacity Increases.
•More Insulin sensitive.
•Strength and overall performance may increase.

This is when you can prioritize strength, power and explosive 🧨 training 💥! Heavy lifts, higher intensity workouts, all that jazz!

Here is what is going on during the different phases of your cycle:
Luteal Phase (Days 15-28):

•Estrogen decreases and Progesterone increases.
•Strength and overall performance may decrease a tad. (this is TEMPORARY).
•Fatigue and Mood may decrease
•Cravings might increase.
•Bloating and Water retention increase.
•Less Insulin Sensitive.

TLTR: When in the last two weeks of your cycle try more calming, restorative exercise like yoga, walking, hiking, accessory/mobility work during the second half.

This would be working WITH your physiology–not against it! 🤍

✌🏼Link in bio to apply for coaching

#onlinepersonaltrainer#fitness#trainwithyourcycle#onlinenutritioncoach
#womenshealth#hormones#fitness#womenarenotlittlemen
#fitness#womenshealth

Wellness Simplified Coaching with Meganmefit

Megan offers an online fitness training program through Trainerize app, that involves movement screenings to address any muscle imbalances and individualized fitness programing specific to your goals, with detailed videos for demonstration, daily habit coaching, supplementation recommendations, weekly check-ins, mindset support & on-demand workout videos! everything you need for your success.

Nutritional Guidance-Megan uses a holistic approach to foods and Nutrition. Her philosophy is simple and easy to follow, by providing an education on how to nourish your body appropriately while enjoying your favorite foods. She reviews your food logs each week providing individualized guidance and support depending on your specific needs, creating an individualized Balanced nutrition program that is sustainable called Intentional nourishment. it is not about following “rules” or restrictions that create deprivation— we focus on creating healthy habits that facilitate lasting results.

I’ve been trying to find the words to market what I do with clients and while it’s an organic process that is unique to each individual, I believe the second slide describes the core elements of what we dive into together. 💕

This program has evolved so much since it launched in the the beginning of this year and I’m so proud of what we are accomplishing!

For more info check out my website http://www.Meganmefit.com &
my testimony highlight reel on profile to read more from past/current clients!

✌🏼Link to apply to coaching!

Body Appreciate and Gratitude are key in improving body image.

Reframing our thoughts is an important aspect of cultivating our healthiest best lives. ♥️

In recent studies, body appreciation & gratitude towards the body have been the central organizing variables within how to cultivate positive body image.

🤗Body appreciation has been defined as accepting, holding favorable opinions towards, and respecting the body, while also rejecting media, promoted appearance ideals as the only form of human beauty. (Avalon et al., 2005)

Many of us struggle with negative self-talk.⁠

We put ourselves down, criticize ourselves, and beat ourselves up… and some of us do it so much we don’t even realize we’re doing it!⁠

Negative self-talk can become a habit, and it’s an important habit to break because the thoughts and words we say and think shape our reality. 🙅🏾‍♀️🙅🏻‍♀️🙅🏿‍♀️🙅🏽‍♀️🙅🏼‍♀️ ⁠
Thankfully, studies have shown that using neutral or positive affirmations can help us rewire our brains and change our outlook! 🧠⁠

❓How❓⁠

By disrupting these negative thought patterns and reframing them into statements that serve you better. Basically, by being deliberate with your self-talk!⁠

Sources:
•Body Image 12 (2015) 53-67
•DOI: 10.1.1002/eat.23238

Thank you @emmasmyth.nutrition for your graphic 🤎
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✌🏼Link in bio to apply for my 8 week foundation coaching program, where we create optimal health and wellness through individualized fitness programming, mindset coaching and balanced nutrition! 💟

#bodyimage#bodyappreciation#weightloss#diet#dietplan#dietculture#dietculturedropout#nutritioncoach#onlinepersonaltrainer#personaltrainer#fitness#onlinefitnesscoach#fitnessmotivation#research

Why before and after photos can be harmful

Health and Fitness has much more to offer than a side by side photo. Many of the benefits of movement are internal:
•Improves circulation

•Increased strength & endurance

•Enhances tissue oxygenation

•Stimulates lymphatic drainage

•Reduces stress and tension

•Increases bone density

•Enhances mental clarity and memory

•Balance key brain neurotransmitters


❌None of that is fully depicted in a before and after photo.
When looking at a side-by-side of two different bodies, it’s implied that one body type is better than the other. And even if the caption says “it’s not about weight”, it’s easy to subconsciously assume that it still is-especially online, we’re captions are often skimmed or not read in full.


Essentially, we cannot work towards fixing our society‘s obsession with weight while also posting something that is so weight-focused.


What’s problematic behind these images: it suggests an endpoint, where the AFTER is the life and body of their dreams and everything is perfect. That’s not how it works.🚫
There are NO before & after’s. It’s all just during! It’s time to focus on the journey, 🗺 not a false destination! 📍


💡 Other ways to celebrate your transformation:
•Reflecting on your improved mood, energy and confidence

•Sharing a regular video/photo of yourself

•Going out with friends

•Wearing an outfit you feel confident in

•Trying a new fitness class
Whatever journey you may be on, there are many ways to celebrate your newfound appreciation for your body!
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✌🏼Link https://forms.gle/cFJakvt746dkDUvMA to apply for my 8 week foundation coaching program, where we create optimal health and wellness through individualized fitness programming, mindset coaching and balanced nutrition! 💟

Why the 75 HARD challenge won’t help you with your goals & can damage your health instead….

The 75 hard challenge is one of the worst things I’ve seen roll out as a health and wellness professional. Please swipe & read how each point is unreasonable and unnecessary.

The founder of 75 Hard challenge Frisella, who is not a certified trainer, dietitian, or licensed clinical therapist, writes that it is “NOT A REGULAR FITNESS PROGRAM.” Rather, it’s a “MENTAL TOUGHNESS PROGRAM” that he is qualified to teach based on his “20 years of intensive study and real-life experience.” 

I repeat: He does not have the education nor does he reference any health, fitness, or therapy courses.

-Diets that severely restrict food often result in the creation of a negative relationship between individuals and how they nourish themselves. What’s worse: Extremely restrictive eating means you may never actually learn healthy eating habits or honor your body’s desires.

-Then there are the fitness rules that don’t take into account your underlying health conditions, previous injuries, or current fitness levels. Exercising for 90 minutes a day, with 45 minutes spent outside regardless of the temp, is not safe for everyone. Even worse, the workout plan is so nonspecific that you’re at great risk for injury.

Being extremely regimented can damage your mental health, because when faced with the inability to stick with such extreme protocols for 75 days, this can lead to feelings of self-deprecation and an inability to appreciate other measures of progress toward better emotional health. 

LASTLY: He’s trying to sell you something, The goal of the 75 Hard Challenge isn’t to improve your mental toughness, it’s to motivate you to unconsciously spread his name, his brand, and his supplement company to your friends. 


TL;DR: He’s using people who do his challenge as free advertising, fam. 

What to do instead of 75 hard? Master the basics! & apply for coaching 1:1 coaching today! 

How to avoid bad fitness advice….

REAL TALK: There are a lot of “wellness” and “fitness” influences out there, who are highly disordered in their own relationship to food, who then promote their disordered beliefs as “wellness”. -Jennifer Rollin.

Nearly everyone on social media is an “expert” these days. How can you tell what’s good, what’s so-so, and what information might actually harm you?

Yes, Credentials matter. Ideally, your information is coming from those who are educated. But even these folks can be spreading misinformation. I’ve seen it here on the ‘gram and Clubhouse.

MOST IMPORTANTLY, your coach/mentor/personal trainer should know the “WHY” and the “HOW” behind their recommendations. Ex: Registered Dietitians, Certified Nutrition coaches, ISSA, NCSF, ACE, NASM are some top programs in the USA.

If you are interested in working with someone, drop into their DMs, ask them about their education, what do those letters behind your name mean?

Make sure when they do teach you new things, it isn’t always slanted to sell you stuff. If everything ends up in a glute band or supplement, they just want your money and want to fill your head with whatever convinces you to buy their products.

Always ask…Why am I doing this?

How does this work?

What is happening inside of my body to promote these changes?

How will this help me achieve my goals faster while keeping me safe and healthy?

Can you teach this to me another way so I firmly understand it?

BOTTOM LINE: If something feels off, triggering, or harmful to you-unfollow the account or start asking questions

🤍✌🏼Link in bio to apply for 1:1 coaching!

#onlinepersonaltrainer#badadvice#newyorkfitness#fitnesscoach#personaltrainer#nasmcertified#nutritiondegree#howto#fitness#workoutmotivation#askquestions#advocateforyourself#empowerment#educationmatters#contextmatters#individualizedcoaching#trainerize#nutrition#nutritioncoach#dietplan#dietculturedropout#dietculture