Beyond Fitness With Lisa

Intermittent fasting is not necessary for weight loss + 4 reasons why it may not be a good strategy for you if you are a woman.

while I F has many benefits, it’s important to understand that most of the research has been done on men. Women are physiologically different & don’t respond to IF in the same way as men!

What does this mean?

It means that, instead of losing your metabolism and promoting weight loss, I,F can increase cortisol by up to 50% and decrease insulin sensitivity. This is the exact OPPOSITE of what you want when looking for weight loss.

Here are 4 reasons why I asked, may not be a good strategy for you:
1. You are already overly stressed, (physically, mentally, or emotionally). I learned this the hard way when I tried I asked when I had adrenal fatigue, and it was a complete disaster. I felt like s**t!

2. You aren’t able to get enough calories and protein in Dearing your fasting window. As we age, women need more protein to help combat muscle loss that occurs. I see far too many women trying to fast and they aren’t getting enough protein in. Protein trumps fasting! Protein intake needs to be spread out evenly throughout the day and if you have a short eating window it’s really difficult to hit your protein goals.

3. You find yourself binging at night. A shortened eating window will naturally create a calorie deficit. The problem is when you restrict calories too much and you don’t get enough protein and you are more likely to suffer from hunger and cravings later in the evening. At this point, you’re tired, exhausted, and probably have a little willpower left, which can result in over eating at night.

4. If you have a history of eating disorders, I asked may not be the best choice for you.

If you are a woman who practices IF and you feel successful with that, then do what works for you.

However, if you are a woman looking to lose weight, and you’re struggling to find the best strategy for you, just know that intermittent fasting is not a miracle weight loss plan.

Have you tried IF? comment below. I’d love to hear your experience.

Struggling with motivation to workout?

Join the club! NO ONE is motivated to workout all of the time!

I get it! I’m busy and tired and stressed just like the next person. I procrastinate when I don’t feel like doing something and that includes my workouts.

Spoiler alert! Motivation is not a reliable tool. Read that again.

Here are four things that I do when I don’t feel like working out:

1. I put my workout clothes on. just like you would get dressed for a job interview, sometimes you have to dress the part before you’re ready.

2. I work out from home because it’s convenient, quick, and easier for me. You have to make the barrier to entry as low as possible.

3. Set a small goal instead of aiming to complete a long work out. Once you get moving, it gives you a quick when and you’ll more than likely keep going.

4. Set a timer for 5 to 10 minutes and make a deal with yourself that you’ll work out for that amount of time. After that you can decide if you want to continue or if you want to give yourself some grace and simply go for a walk and do something a little more gentle. Doing something is always better than doing nothing.

Which of these four strategies was most helpful for you? Comment below which one of these strategies you’ll try next time you feel like skipping your work out.

Feeling fluffy?

Some days I feel like a snack. Tight, toned, lean, strong.

Other days I feel like I ate all the snacks! 🤣 Bloated, squishy, heavy, puffy.

THIS IS NORMAL!

This is what real women’s bodies do. They fluctuate and shift.

There are many reasons - hormones, digestion, inflammation, food choices, sleep, stress, etc.

Just remember that you are amazing whether you are sporting a flat tummy or a muffin top. We are MORE than our bodies! ❤️

Drop a ❤️ if you can relate.

5 Reasons Women 40+ Should Strength Train!

Need help? Message me and let’s talk about how to get you started!

I had a client call the other day and she shared how full and satisfied she is now that she’s eating more protein. She didn’t even want to snack after dinner!

Increasing your protein helps keep you fuller for longer. It also keeps blood sugar stable so you don’t have all the highs and lows that can lead to low energy and insane hunger + cravings.

Aiming for at least 100 grams of protein/day is one strategy that I use personally and with all of my clients.

Whether your goal is weight loss, more energy, being more toned, or feeling more confident in your skin, eating adequate protein can help you get you there.

If you need help figuring out your protein needs and how to meet them, DM me the word PROTEIN and let’s chat!

Hitting your protein goals does not have to be hard!

Consuming adequate protein is crucial for:
* Fat loss
* Building/maintaining muscle
* Bone health
* Regulating blood sugar
* Keeping you full
* Cutting cravings
* Healthy hair and nails

If you are a midlife woman your protein needs are higher. Prioritizing protein at every meal (I aim for at least 30g) is game changing if you want to lose weight, have more energy, improve body composition, and age well.

Most women aren’t eating enough period and they are typically way under eating protein.

If you want help improving your protein intake WITHOUT TRACKING, I can help. Shoot me a message & let’s chat!

We all know sleep is important but too many of us are walking around feeling exhausted. Sleep needs to be one of your top priorities for your overall health.

If your goal is weight loss, good luck trying to achieve that on 4-5 hours of sleep. Getting adequate sleep has a positive impact on blood sugar, as well as the hunger hormones ghrelin and leptin.

Inadequate sleep leads to hormonal imbalances that can negatively impact weight, health, cognition and mood. Here are 6 tips for better sleep that don’t require supplements:

1. Get morning sunlight within 20 minutes of waking. This helps set your circadian rhythm by improving your wakening cortisol response.

2. Move your body! Regular physical activity improves sleep.

3. Limit screen time (tv, phone, computer) at least 1 hour before bed. Invest in blue light blocking glasses if you’re going to be on your devices.

4. Save the bedroom for sleep and s*x! No watching TV in bed.

5. Avoid eating a heavy meal within 2 hours of bed. If your body is busy digesting food it interferes with you getting quality, restorative sleep.

6. Try meditation, journaling, a walk after dinner or other ritual to release the stress of the day.

Hard days are going to happen. Nothing amazing happens without some struggle.

No one ever accomplished anything great by staying in their comfort zone.

You can do hard things! Don’t give up!

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