Tag Archives: fatloss

REMINDER: If you’re a woman adding intermittent fasting on top of exercise, can be harmful to both your performance and health!

โš ๏ธIf you’re adding intermittent fasting on top of exercise, you aren’t gaining any extra benefits.

Low energy availability is extremely common in females.

A 2019 survey of 1,000 female athletes across more than 40 sports published in the British Journal of Sports Medicine estimated the risk of low energy availability in women athletes at more than 47%.

Nearly half the performance-minded women may not be eating enough for their body to perform basic functions like creating muscle, regulating metabolism, and maintaining homeostasis after accounting for the energy they use for training.

๐Ÿ’ฅ Diets such as intermittent fasting and keto disrupt kisspeptin production. Women are more sensitive to kisspeptin, neuropeptide thatโ€™s responsible for sex hormones and endocrine and reproductive function.

๐Ÿ’ฅ Adding exercise to the equation just adds to the stress of denying our bodies important fuel sources. Our thyroid activity is depressed as a result, which messes with your menstrual cycle.

๐Ÿ’ฅ The long-term effects of intermittent fasting with exercise for women athletes is endocrine dysfunction, increases in abdominal fat, more prone to depression, and subsequent fat gain.

Pretty much the opposite direction of your goals.

I think back on before I truly grasped this concept, not only was practicing intermittent fasting days, fasted workouts/cardio, I was also chronically under-eating and over-training in general. ๐Ÿ˜Ÿ Never again!

๐Ÿ‘‡๐ŸปLMK Whatโ€™s your experience with IF?

Iโ€™m excited to expand more on this topic for Wild + Well Fed wellness Collective in July! @iamannikanicole@wildlyonswellness

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching ๐Ÿ’œ

Sources:
PMID: 29860237
PMCID: PMC4818825
PMID: 27046965
Front. Endocrinol., 28 March 2018 | https://doi.org/10.3389/fendo.2018.00123
https://doi.org/10.1038/s41574-020-0363-7
Dr. Stacy Sims
#intermittentfasting#intermittentfastingforwomen#womenshealth#womensfitness#onlinepersonaltrainer#personaltrainer#onlinefitnesscoach#fitnesscoach#fitnessmotivation#strengthtrainingforwomen#nutritionist#womenarenotsmallmen#womensfitness#fitnessforwomen#dietculturedropout#bodyneutrality#intermittentfastingdiet

PSA: Coffee is NOT breakfast!

โš ๏ธ โ˜•๏ธ is NOT a mealโš ๏ธ

Most clients come to me undernourished and stressed AF. They are often skipping breakfast, and/or working through lunch, and then find themselves eating uncontrollably at night.

Waking up without an appetite is not a good thing ๐Ÿ™…๐Ÿปโ€โ™€๏ธ & drinking โ˜•๏ธ on an empty stomach can cause blood sugar spikes, trigger acid reflux, increase feelings of anxiety and suppress appetite even further.

โ˜๐ŸผOne of the first habits to work on: eating within 30-60 min of waking by having coffee with or AFTER their meals.

This simple habit is GAME changing for energy and mood stabilization!

๐Ÿท a friend who loves โ˜•๏ธ and needs this info ๐ŸคŽ

Click here to APPLY for coaching!

#coffeeisnotameal#coffeeisntbreakfast#coffee#coffeelover#onlinenutritioncoach#nutritioncoach#fitnesscoach#personaltrainer#onlinepersonaltrainer#prometabolic#breakfast#morningroutine#morningroutine#habits#healthylifestyle

What you THINK will fix your body image VS what ACTUALLY fixes body image

REAL TAlK ๐Ÿ’ฅ
Weight loss does not equal a better body image, or more happiness. Before you think going on a diet is the answer….๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป

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

๐Ÿค—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)

For me, I spent decades dieting and exercising to change my body and make her look a certain way. To be accepted. To be seen as worthy. These last two years Iโ€™ve done some deep soul digging to rebuild my identity around fitness to be coming from a place of excitement and joy. โœจโœจ

Body Neutral Fitness which is shifting the intention behind WHY you workout. ๐Ÿ’ช๐Ÿป ๐Ÿ‹๐Ÿปโ€โ™€๏ธ

Instead of aesthetics being the main intention, the focus is more on how you want to FEEL, how you want to LIVE and optimizing your lifestyle to get there. Through this we are also cultivating a more positive body image through developing body appreciation.

To be clear-What we do together is not just a diet plan, or a cookie-cutter workout program.

โœŒ๐ŸผLink in bio to apply for coaching!
More info http://www.meganmefit.com

Sources:
โ€ขBody Image 12 (2015) 53-67
โ€ขDOI: 10.1.1002/eat.23238

#onlinepersonaltrainer#personaltrainer#fitnesscoach#dietculturedropout#bodyimage#bodyimageissues#bodyimagehealing#bodyimagemovement#bodyneutrality#bodyneutralfitness#weightloss#mindsetiseverything#mindsetmatters#confidence#healthcoach#wellness

Why women need ample protein intake

When on-boarding new clients, one of the first things we focus on is daily protein intake.

  1. It boots metabolism- protein has a thermic effect upward of five times greater than carbohydrates or fat.
  2. Stay Fuller, longer- A growing body of research suggests that dietary protein specifically, can help promote satiety, facilitating weight loss when consuming as a part of a reduced energy diet.
  3. Supports lean muscle mass- Studies show that protein before and after a workout increases protein synthesis=muscle growth. It also preserves current muscle mass, which is part of a healthy aging process.
  4. Healthy skin, hair and nails- protein supplies the body with the amino acids it requires to make keratin-one of the structural proteins in our skin, hair and nails. To boost your body’s natural keratin production, you need to consume an adequate amount of protein, as well as specific vitamins and minerals that support this process.

,