While workouts get lots of credit (as they should) for preserving and building lean muscle mass, protecting our bones, and strengthening our hearts and lungs, they are way overhyped as far as calorie burn goes! Check out the pie chart below - did you know that only 5% of the calories you burn in a day come from your workouts? The vast majority of it happens while you're sleeping and your body is using the food you gave it to keep you alive (BMR). Heck, we burn more calories DIGESTING food than we do with workouts! But your Steps are the BIGGEST controllable portion.

And when you think about it, it actually makes intuitive sense. You are ideally moving about all day. Getting in and out of your chair, walking to and from the bathroom, doing chores, walking to and from your car at stores/work, etc. But you're only working out for maybe 30 minutes, a couple of times a week. In the grand scheme of weekly hours, those workouts aren't really taking up that much time.

But if you increase your daily movement, you will impact your daily calorie burn in a much more significant way. Step counts are the easiest way to quantify how much you move throughout the day. Most people get less than 5000 per day, which we would consider to be sedentary. In fact, people with desk jobs can average much less than that, more like 2k-3k. 

When we consider that 1000 steps burns an average of 30-40 calories, getting 10,000 steps per day burns about 300-400 calories: more than the typical workout, especially when you consider you're doing it every single day. While not everybody needs 10,000 steps a day, most people need more than what they are getting. Research has proven that for every extra 1000 steps you get, your body will experience improvements in:

1. Cardiovascular health, particularly a lowered resting heart rate

2. Blood pressure and decreased stroke risk

3. Cholesterol levels (though genetics play a strong role here)

4. Stress due to decreased cortisol and increased endorphins

5. Bone density and strength

6. Calorie burn

These benefits are especially important for us ladies in our 40s and beyond. As perimenopause makes us a little bit more tired, our step counts go down without us even realizing. And that can be a HUGE contributing factor to why we often experience weight gain in this stage of life.

Do you keep track of your steps? Can you get 500 more per day this week? 1000 more per day next week? 

Wanting to make a lifestyle change and caring enough to actually DO it are two very different things. I tell my clients all the time that motivation is an emotion: fleeting, of varying intensity, and unreliable. If we sit around and wait until we're permanently motivated to make a change, we will be sitting around for the rest of time. And while the key to ultimately doing this is building DISCIPLINE by implementing a new set of habits, most people need a solid reason to finally make the sacrifice and start to change. 

This is where the "Finding Your Why Exercise" is so powerful, because it helps you get to the ROOT of why it's actually important to you. And you can use it for absolutely any new habit you want to start, old habit you want to quit, or an existing habit that you want to change/improve.

Let's use the example of entering a calorie deficit to lose weight. Pretty common, and we all know just how hard it can be to start, or keep going after that magical 2-3 week mark when motivation seems to disappear into thin air. So grab a pen or your phone, and write down: 

I want to lose weight.

Now add the phrase "so that" and complete the sentence with the first thing that comes to your mind.

I want to lose weight SO THAT I can look and feel healthier.

Great! Now do it again.

I want to look and feel healthier SO THAT I can stop feeling guilty about where I am.

And again.

I want to stop feeling guilty about where I am SO THAT I can set a better example for my family.

Once more.

I want to set a better example SO THAT my children don’t spend years worrying about their weight and how it makes them feel, and won't be worried about how they will take care of me if I am in poor health.

Now that's inspiring, isn’t it? You've uncovered your REAL motivation. Write it all down as a whole into a paragraph. Read it every day. I've even had clients who turned theirs into a beautiful piece of word art! Whenever you feel like your motivation is waning, this is what will help get you back on track.

"I don't want to lift too heavy, I don't want to get bulky!" Is a comment I hear all the time as a personal trainer who trains almost exclusively with women. They see fitness influencers on social media who are absolutely JACKED, and think that's what will happen if they start a lifting program. I can assure you, getting jacked will not happen by accident. And if you're eating in a calorie deficit to lose weight, or at maintenance, it almost certainly won't happen at all, even if you try. But why?

First, it's important to learn that MUSCLE MASS and MUSCLE STRENGTH are two different things. Everyone has lean muscle mass, whether they work out or not. Lean muscle tissue is simply part of of our anatomy, along with bones, fat, water, tendons/ligaments, etc. By repeatedly using these muscles, and demanding a little bit more of them overtime, they get stronger. But that strength is not because the muscles are getting bigger. It is because the muscles are becoming more efficient.

In order to move a heavy object, your muscle fibers twitch or contract together. As you get more and more used to lifting heavy things, your muscles get faster at moving together. Think of it like a work crew: In the beginning, they don't know each other, they don't work very well together, they are not efficient. But overtime, they learn their roles, they form an assembly line, and they get their work done super fast. It is the same with our muscles. The more we practice lifting heavy things, the faster our muscle fibers twitch together, letting us move more weight. So we have gotten stronger without our muscles getting any bigger because our muscles have gotten more efficient.

So we have efficiency, and then we have size. Muscle mass, or the size and weight of our muscles, can be increased. But in order to do that we have to not only be lifting heavy, but we also have to be in a calorie surplus. This is because to make our muscles bigger, our body literally has to build new tissues. Our body cannot make new tissues without the necessary materials. Think of the calories as the building blocks for that new tissue. Going back to our workers analogy, you can have the most efficient crew in the world, but if you don't have wood, drywall, nails, and screws, no house is getting built. The calories are the construction material. This is why you cannot build a significant amount of muscle in a calorie deficit. The materials are missing.

So if you are lifting heavy while you are in a calorie deficit, you are doing it because:

• You are protecting your lean muscle mass. When we diet, our body can pull not only from our fat stores, but also our lean muscle as a way to lose weight. When the body does not have enough calories coming in, it's going to break down whatever it can find as a source of energy. If you are regularly resistance training AND eating high protein, you are telling your body two really important things:

• I am using this muscle tissue

• I am repairing this muscle tissue. Your body will know that muscle tissue is really important. So it's not going to steal from it. It's going to your fat stores to burn for energy instead - exactly what we want in a deficit!

• You are increasing your strength. Going back to efficiency: our bodies are efficient. So if we do the same exercise day in and day out with the same weight, our body gets really good at it. It can do it with ease. It doesn't need to get any stronger to keep doing it. But if we go a little bit heavier over time, or add a set or a few reps, our body will keep getting stronger. Most peoples muscles won't be maxed out for quite a long time. Most people can continue to get stronger and stronger for a very long time before they truly need more muscle mass to keep progressing.

• You will not get bulky. With the exception of people completely new to lifting, humans need to be in a calorie surplus to gain a super muscular appearance. The women that you see that are super jacked have been lifting and doing cut/bulk cycles for literal years. Some even decades. Yes, decades. It takes a ridiculous amount of time in the gym, solid training programs, solid recovery time, and exceptionally dialed-in nutrition to get very large muscles on a woman. So rest assured that going heavier and heavier while in a calorie deficit is not going to make your muscles significantly larger. It will make them a heck of a lot stronger, though, which leaves me to my final point:

• You WANT longevity and functional independence.

• Longevity: A solid base of muscle mass has been shown time and time again to help people live longer by preventing chronic disease. The more muscle mass you have, the longer your body can fight through a prolonged illness or an intense injury that keeps you bedridden. Having enough muscle mass leads to better recovery outcomes, because your body is healthier and stronger overall. You are starting off the recovery phase at an advantage.

• Functional Independence: Being able to be strong enough to go up and down flights of stairs, get in and out of chairs, get in and out of bed, get up off the floor after a fall, and complete your regular daily life tasks independently is a massive predictor for being able to live a long, independent life. Being able to care for yourself longer leads to a higher quality of life.

So with all those benefits, please PLEASE do not let the fear of "looking too muscular" stop you from starting a training program! And if you want help to create a program that is specifically designed to increase your strength, balance, and functional independence, you're in the right place.

"A long-term Yale study is challenging one of the biggest myths about aging. Nearly half of adults over 65 improved physically, mentally, or both over time, despite the common belief that aging means constant decline. Researchers found that people with more positive attitudes about getting older were significantly more likely to show these gains." (Source)

This is absolutely incredible research! 12 years and over 11k people studied, 45% of which made IMPROVEMENTS in the testing. But to me, it's not surprising at all. In fact, it makes perfect sense from a Clinical Psychology lens. Cognitive Behavior Theory is based on the foundational principle that our thoughts and beliefs dictate how we behave and feel. The goal of Cognitive Behavior Therapy is to challenge those thoughts and beliefs and reframe them so that clients can feel better, and make better choices that are more aligned with their adjusted (more positive) belief systems.

So if someone thinks "As I get older, I can get smarter, stronger, happier and healthier," they're going to be significantly more likely to engage in the behaviors that allow this to happen: eating nutritious foods, engaging in various forms of exercise, sleeping well, managing stress, and staying on top of their health with regular check-ups.

But someone who thinks "As I get older, I'm going to fall apart, my back will hurt, and some form of cancer is going to kill all of us anyway," they're much less likely to spend their time doing health-protective activities.

Which camp do you fall in? Do you have beliefs that maybe you need to start challenging?

You want to get going with a new habit, or get back into one that fell off, but you cannot find motivation anywhere. It seems daunting, difficult, HARD. Sometimes we just have to reframe our thinking - instead of finding a way to try to make getting started EASIER, we have to accept the fact that no matter what we choose, something about it will be HARD. Using food tracking for weight loss as an example:

• Calorie & Macro Tracking: creating foods and remembering to track can be tedious, and not knowing how to estimate when eating out can be stressful.

• Portion Control aka Non-Tracking Methods: focusing only on habits and hoping to come in under calories can bring some stress, because you don't really know if it's working until the results start coming in, and it can take lots of tweaks and adjustment to dial things in.

• Medical interventions like surgery or GLP-1 medications: potentially distressing side effects, recovery time, and cost can bring stress, and then you still have to find a way to manage calories and food choices to sustain results.

• Deciding not to do anything for now: while it seems easier up front to do nothing, or not to "worry" about food, you may likely still feel uncomfortable in your clothes, beat yourself up about food choices, and/or still think a lot about wanting to lose weight or be more active. 

The concept of "Choose Your Hard" can be really powerful here. No matter what, it's all hard. So we pick the "hard" that we think will get us to our goals in the way that works for us right now, and then we commit to it, reminding ourselves that even if we had chosen another path, there would still be moments of struggle. Having a coach to help you through this process can be invaluable - if it's going to be hard anyway, why not have someone to guide you through it?

Meal prepping can save you so much time, mental load, and money when done correctly. But it can seem really overwhelming to start! The people who are able to meal prep quickly do several things in common. Most importantly, though, they have been doing it for a while, and a good bit of the speed simply comes with practice. So it's one of those things that may take you longer in the beginning, but then you can really get it down to just a couple of hours once or twice a week. Three tips to get you started:

• Tip #1: Stick to prepping just one familiar meal to start. This way, you are not using a ton of new ingredients, you don't have to pay attention to a recipe, and it's something you already know you and your family will like. Pick a dinner and make enough for 3-4 days. Do this a few times for a few weeks until you feel comfortable with the process before adding new meals!

• Tip #2: Meal prep INGREDIENTS, not whole meals. Setting aside a few minutes to chop up all the veggies you'll need for meals for the week counts as prep! Store them in clear containers/zip loc bags so they're easy to see. You can also separate and trim your chicken or proteins so there's less work when it's actually time to cook, or so you can store them frozen much more easily.

  • Then, you can take it one step further and actually cook them after prepping. A good rule of thumb here is to pick one or two proteins, one to two veggies, and one starchy side, and cook them separately. Now you have your "Mains" ready to go, and it makes it easier to turn them into different meals simply by switching up your sauces/combinations. Here's an example using Chicken for the protein, peppers and mushrooms for the veg, and pasta for the starchy side:

• Start by baking the chicken in the oven with a little olive oil, salt and pepper (425 for 20-25 minutes usually works for me). Saute the peppers and mushrooms in one pan together w/ olive oil and seasonings. Boil your pasta of choice on the other burner. 

• Meal Idea 1: Combine everything together w/ more seasonings and marinara for a pasta dish

• Meal Idea 2: Combine everything together w/ some low-fat cheese for a cheesy pasta bake

• Meal Idea 3: Warm up a can of crushed tomatoes with some chicken broth, add in your cold ingredients and a can or two of beans for a delicious soup or chili

• Store each cooked ingredient separately so you can season them however you like (mixing up seasonings and sauces is great way to vary flavors!)

• Tip #3: Pay attention to your required kitchen components. When choosing meals, think about how they need to be cooked. For example, if everything you need requires sautéing on your burners, but you only have two burners big enough to do that, you're gonna be there all day because everything is taking turns. It might be easier to choose one ingredient that can go in the oven, one that can go on the big burner, one that can go on a small burner, one that just needs to be mixed and refrigerated, etc.

• Tip #4: Use that crock pot! Whether you want to meal prep an extra meal but are out of burner/oven space, or you just want to meal prep one meal that will last you a few extra lunches, put your crock pot to work. Crockpot tacos are a staple: Chicken breast/thighs, seasonings, a jar of salsa, a can or two of drained and rinsed black beans, and a can of corn. Let it cook on low all day, then shred the chicken and serve! I like corn tortillas for the extra fiber, and I use fat free greek yogurt instead of sour cream as a high protein topping. And as a bonus, you can easily refrigerate or freeze leftovers by letting it cool, then popping it in freezer bags to store flat.

• Tip #5: Have your meal prep containers ready to go. There's nothing worse than cooking a bunch of food and realizing you have no way to store the leftovers! So also, make sure there's enough room in the fridge for them when you're done.

Remember, meal prepping really just means being prepared so cooking is easier, and maybe even fun. You don't have to have every single meal prepped for the week - do what works for you! I'm a fan of just cooking more at each meal so dinner leftovers become the next day's lunches, and anything else extra means some weekend meals you don't have to go out and buy.

In a study published in Science Daily, researchers found that just 90-120 minutes of resistance training per week lowered the risk of dying from ALL CAUSES by 13%. For lifters who also engaged in cardiovascular exercise, that risk was even lower! 

• 147,000 people were tracked for 30 years

• Those who engaged in resistance training for 90-120 minutes per week saw a 13% decrease in all-cause mortality

• This was particularly true for cardiovascular conditions (19% lower risk) and neurological conditions (27% lower risk)!!! HUGE if these run in your family and you are worried.

• The results were even better when the individuals also did aerobic exercise. So yes, lifters, you gotta do your cardio!

• Strengths of the study: huge group of participants followed over 30 years gives great longitudinal data

• Weaknesses: the amount of exercise was self-reported, making this an observational study. Still absolutely encouraging - because even if the people over-reported how often they exercise, they still died less. From this study, we can conclude that those who move more die less (early), and we need to keep our eye on more research that is to come about the specifics!

It's important to note that the exercise that shows the most benefit is resistance training. This means using weights like dumbbells/barbells/machines, resistance bands, and/or bodyweight exercises. And it also means lifting using progressive overload: making sure your muscles are working harder and harder over time to build strength, bone density, and muscle endurance.

Does your workout plan cover these bases? 

Summer is here, and every weekend seems to bring a party: a barbecue, a wedding, a graduation celebration...and the FOOD is everywhere! It can be really tough when you are in an active Calorie Deficit phase. But with a few simple guidlines, you can enjoy yourself, feel less restricted, and do a much better job of staying within your deficit (or at least within maintenance).

• Tip #1: Don't show up hungry! Too often people try to skip meals before an event to "save the calories." This often ends up making us super hungry, so willpower goes out the window and we end up eating way more than we intended to. Eat a nice high volume but low calorie meal an hour or two before you go. Some ideas:

• A big old salad with some grilled chicken

• A bowl of fat-free greek yogurt piled high with berries and a little cereal/granola for a crunch

• Egg white veggie scramble/omelette

• Some turkey and cheese roll-ups with a side of carrots and celery, w/ a little greek yogurt dip

• Tip #2: Keep Your Food Choices Balanced w/ Protein, Carbs, and Fats

  • Pick 1 main protein: if there are chicken, burgers, hot dogs, ribs, pulled pork - don't try them all! Pick one as your main and have a decent portion

  • Pick 2 small sides. Your highest calorie sides are going to be anything mayo/cream based, like chicken salads, creamy pasta salads, potato salads, and of course anything fried. Choose 1 if you really love it, but keep it small, and then look for something else to use as your second side. Any grilled veggies around? Fruit left over from the app tray? Go with that.

  • Pick 1-2 small desserts: We know desserts will be higher calorie items, but it doesn't mean we have to skip them. Pick 1 or 2 choices that you ACTUALLY LIKE, and have a small portion of each. And the "actually like" part is important: you don't need to eat something just because it is there. If you wouldn't buy it and eat it on purpose, pass.

• Tip #3: No matter what you eat, eat Mindfully

• Eat slowly so you can digest and enjoy your food, and stop before you're too full

• Don't eat right next to the food table if you don't have to! If you're too close, you'll keep picking or going back for seconds/thirds/fourths

• Keep "mealtimes" in mind: at home you wouldn't graze all day most likely, so you don't need to do it at the party either. Have a few small apps. Have your dinner. Have a small dessert, but nothing in between except your drinks

• Tip #4: Bring something macro-friendly! This is the easiest way to control what's available, and you'll have one side/dessert you know you can easily fit into your calorie budget. Here are some options:

• A fruit tray that you can pick up at the grocery store

• THIS buffalo chicken dip. It is SO GOOD, low cal, high protein, and no one will know it's light!

• A home-made pasta salad: try using rotini or bow tie noodles, a ton of fresh veg like tomatoes, peppers, green onions, carrots, and olives, some cubed hard cheese like cheddar or pepper jack, tons of herbs for seasoning. Dress it with a little olive oil and balsamic vinegar

• Tip #5: Limit Alcohol to save calories. Bring along some low calorie non-alcoholic drinks if you aren't sure there will be some available. Have a water or 0 calorie beverage in between every alcoholic drink. You'll be more hydrated, feel better, and save yourself hundreds of calories!

Have you ever wanted to start something new or make a change, but found yourself saying things like:

• I'll start when I'm 100% ready

• I don't know everything yet, so I can't do anything yet

• I'll start once life "calms down"

You might be stuck in the perfectionism/procrastination loop! Overanalyzing everything, waiting until the circumstances are just right, but that day seemingly never comes. We can always convince ourselves we're not ready, or we just need one more thing to fall into place.  Instead, just DO SOMETHING that's aligned with your goal. Pick a small task and do it:

• Crossing a task off your to-do list gives you a sense of accomplishment

• Motivation goes up, so you're more likely to do another small task

• You quickly realize that even if you make a mistake, you learn from it: real world experience often goes further than trying to think of all the "what-ifs" yourself

• Your confidence to try new things increases because you're no longer as afraid of making mistakes

• Suddenly, you're doing the thing!

For a real world example: you want to start eating "healthier," but it seems overwhelming, you aren't sure where to start, and you don't think you're a very good cook. Let's break that goal of eating healthier down into something much, much smaller. 

• First, define "healthy" - what does it mean to you? More fruits, more veggies, leaner protein, less snacking, more water, less alcohol, etc.

• Now pick one. ONE. Seriously, just one. Make it very specific, achievable, and realistic. "I will eat 1 piece of fruit at breakfast every day." BOOM. EASY.

• Now start doing it! After you've got that first habit built into your routine, pick another. "I will eat one palm-sized portion of veggies at dinner." 

See? Before you know it, you've got a healthier habit going at every meal. You don't have to completely overhaul your grocery shopping list, you don't have to save 46,750 recipes on TikTok and try to make 7 of them your first week, and you don't really have to stop doing something you were doing before. You're only adding in something new. This approach can feel less restrictive. And if you don't feel like you're missing out, you're more likely to stick with it!

As a coach who helps clients navigate big changes and transitions in their lives, I need to meet my clients where they are. There are stages of readiness, and if you jump right into Action Mode when someone has just begun to start thinking about maybe wanting to change, you'll lose them. They'll get overwhelmed and bail before you can even get started. They weren't ready for Action.

The Stages of Change model, which comes from psychology, can help you figure out where someone is by their comments/behaviors. And while this is primarily used by Coaches, therapists, and counselors to help clients with their own goals, it is also very useful for clients to know and understand. No gate-keeping here!

When you are starting something new, you might be surprised to find that there are people around you who don't seem very supportive. You might be surprised to hear your OWN not-so-nice thoughts that you didn't realize you held. This is especially true with weight loss, and I always stress to my clients that the comments they are hearing from friends and family are less about the client, and more about the person making the comment. But it can be stressful and even hurtful at times. If you are making a change, and aren't sure how to address these comments, figuring out which Stage the other person is in may help you out:

• 1. Precontemplation (Not ready)

• What it means: A person is not considering making a change in the foreseeable future and may not even be aware that their behavior/situation is problematic. 

• Comments/behaviors: commenting that what other people are doing is ridiculous/too much/not sustainable, joking about how their bodies or habits are just "always going to be like this," describing lots of reasons why they "can't" do something or don't have any free time. Comments that they "do everything right" or they "eat fine" or they "move as much as they can" and they just "don't know where this weight is coming from" are good clues that they are here

• What you can do: probably best to just avoid the conversations about food/weight loss for now! Focus on other positive things, keep doing what you're doing, and lead by example only

• 2. Contemplation (Getting ready)

• What it means: Individuals start to recognize their behavior/situation is problematic and begin weighing the pros and cons of changing. 

• Comments/behaviors: asking questions about what you do, but then maybe quickly getting overwhelmed or shutting down. "Oh that's so great it's working, but I could never..." etc. Maybe they mention joining FB groups like The Rewarding Wellness Community about weight loss, watching lots of TikToks from fitness influences and trying to learn, but never really starting

• What you can do: Keep leading by example, talk about things you tried that did/didn't work for you and how you didn't let it get you discouraged. Generally still keep it light. Acknowledge that it's hard, but that you're always there if they need support.

• 3. Preparation (Ready)

• What it means: People intend to take action in the immediate future and may start taking small, tentative steps toward change. 

• Comments/behaviors: asking what you do, and then talking about what they maybe could do that might work better for them. Not just joining the FB groups but now they're commenting, getting a macro check, downloading an app to track food, learning how to make entries, etc.

• What you can do: Encourage them to keep getting support! Help them learn how to track food, talk about workout programs you like, share some recipes, offer to be an accountability buddy, etc. Whenever they post on social that they're doing something positive for their health, like/share/comment/promote the hell out of it!

• 4. Action

• What it means: An individual makes specific, overt modifications to the target behavior or adopts new, healthier ones. 

• Comments/behaviors: This one is pretty obvious - they start doing the things! Walking, tracking foods, maybe finding and starting some workout programs

• Important Note: Relapse can happen here - starting and stopping, realizing what doesn't work for them, trying new things, etc. This is a NORMAL part of the process: we're all humans after all! An unexpected illness, injury or life change can throw us for a loop. 

• What you can do: Same as above, really! Keep being there for them for accountability, and let them know that their journey is inspiring YOU to keep going, too. You can hold each other accountable now, and that's pretty cool

• 5. Maintenance

• What it means: The changed behavior has been sustained for at least six months, with the individual working to prevent a return to old habits

• Relapse isn't as much of a thought or concern any more. Small blips/breaks aren't seen as HUGE struggles/failures. Taking a week or two off isn't seen as a big deal, and they can jump right back into their routine after a hiatus.

This can help you see where other people are so you can meet them where they are. It can also be useful for you as a tool to be able to check yourself - where do you think you fall? What might you do if you think you're in Action, and getting really close to Maintenance? What will you need?

Did you know that when you diet to lose weight, you lose both body fat AND muscle? This is true whether you diet quickly, slowly, with the help of meds, or without. With more and more people able to use GLP-1 and similar drugs for their amazing weight loss benefits (among other things), we're seeing an increase in research findings on the muscle lost while doing so, and it is ALARMING.

As with any rapid/large weight loss, the risk of muscle loss increases when on a GLP-1. Studies that were published in June have shown us just how big this risk is: 25-40% of weight lost on a GLP-1 is potentially  coming from muscle tissue and bone density. So if you take a 250-lb woman whose goal weight is 150, out of the 100 pounds she loses, 25-40 will be muscle/bone and not body fat. This could mean she gets to her goal weight but still has excess fat to lose, and not enough muscle to look "toned" like many of desire to. With less muscle and bone density, she's now also at a heightened risk of injury from falls, workouts, etc. 

But note that I said "potentially?" Thankfully, weight loss from a GLP-1 follows the biological rules of weight loss and muscle sparing just like any other weight loss regimen. If you lift weights following a structured program that utilizes progressive overload, AND consume an OPTIMAL level of protein, your risk of muscle loss is not zero, but significantly minimized, just like any other diet (and likely under that 25% margin).

Think of it like this: lifting heavy tells your body that you're using your muscles and they're important. Feeding them protein to repair them does the same thing. Your body sees your muscles as important and busy, so it takes the energy it needs from your fat stores, burning fat just like you want it to.

A few important things to know:

1. Rapid weight loss is anything faster than 1% of your body weight per week. So if you're 250 pounds, anything beyond 2.5lbs per week is likely to be coming from muscle tissue and potentially bone.

2. Optimal protein is NOT the RDA amounts! They are for SURVIVAL, and not muscle building/maintenance/sparing. The optimal amount for someone in a diet phase who is also lifting weights is 1.6g to 2.2g/kg of body weight. Want to find out what your optimal protein target would be? Calculate it here and then have me check it for you by joining the Facebook Group or sending me an e-mail.

3. Protein digests slowly and keeps us full, which is typically awesome when dieting. But many of my clients have difficulty eating on GLP-1s because their appetites are so significantly reduced, and too much food may cause nausea. There are lots of nutrition tweaks I help my clients with, but one that's quick and easy are protein shakes. Liquid takes up less room in the stomach and is often easier to tolerate.

4. Resistance Training With Progressive Overload means doing the same exercises week in and week out, with Dumbbells, bands, etc., and aiming to lift a little more each week - more weight, reps, sets, etc. What it's NOT: Circuit training like Orange Theory/Burn/Bootcamps, Barre, Yoga, Pilates, YT workouts that are cardio while holding dumbbells. And I know that's going to upset some people, because those programs are fun. But they cannot preserve lean muscle tissue in a deficit, so you need to also be doing some progressive overload work along side them OR making a point to utilize progressive overload while doing them (if possible).

Are you doing enough to save your precious muscle tissue and bone density while dieting/using a GLP-1? Talk with your doctor, get a solid training program going, and be sure to track your protein.

A few nights ago, I had a dream that I’ve had before, at least once. But each time, when I wake up, I forget it almost immediately. Today though, as I was mopping the floor (and desperately trying to distract myself from how bored I was), I remembered. The White Wolf. I stopped mopping (happily), and the entire dream rushed back to me. Every time I’ve had it, it’s been the same. And while I’ve never been super into Dream Interpretation in my own practice, I never dismissed it as entirely woo-woo. I think part of me figured Freud just had interrupted sleep from all the cocaine, and had a great time making meaning of bizarre plot lines. But another part of me believes that things we haven’t quite worked out in the waking world certainly could play out in our dreams, as a way of processing our own fears, doubts, anxieties, and frustrations. We wake up annoyed that we spent 6 hours repairing a washing machine with our high school cheerleading coach, but we feel a little better, and we brew some extra strength coffee and move on.

But this one hit a little different. Maybe it’s all the symbolism tied to white wolves - no matter what folklore you turn to, you’ll find a meaning. Whether they are seen as messengers from the spirit world, a guiding ancestor, a symbol of courage and perseverance, a reminder of your own inner power, an omen…it is pretty widely believed across cultures that they are a powerful symbol. Maybe it’s because they’re huge and scary. Maybe it’s because it reminded me of Quinn, my husband’s family’s white German Shepard. Who was the goodest boy, largely because he was 160 pounds and too chonky to be bad. Either way, once I remembered, I couldn’t shake it, and like I tell my clients: if you can’t get something out of your head, write it down. At least it has somewhere to go. So here it goes.

It is winter, mid-day, and I’m in a hilly residential neighborhood in shin-high snow. I’m in snow boots and heavy winter gear, running up a hill. Well, trying to run as best as I can in heavy gear and with medium to poor cardiovascular endurance. And I’m scared. I’m running from something, or to something, but I can’t tell which. This neighborhood I’m in is not mine. I’ve never seen it before. It’s full of mansions, all white, and eerily quiet. The street was the main entrance to the neighborhood; one of those streets with a median full of trees between the lanes. You know, like fancy fancy. And I’m running up the left side. The wrong side. And there it is: The White Wolf.

It’s walking toward me, coming down the hill right at me. I panic but I don’t stop running. I can’t, or I won’t be able to resume again. I know I’m making it up this hill on sheer momentum and willpower, and if I stop to try to fight a wolf in some ridiculous RPG-style side quest, I’m a goner. Up ahead I see a cross street, and there’s a gap in the fancy-pants median. I decide to try to ignore the beast: avoid eye contact, pretend I’m just a weirdo out for a run in Arctic temperatures, and cross over to the other side.

I’m trudging up the right side of the road now, and the snow is feeling deeper and heavier. It’s starting to fill up my boots, but I refuse to look down. I’m keeping my eyes on the prize: the top of the hill. I can see a clearing. It’s sunnier up there out of the trees, but I have no idea what’s waiting for me at the peak. And as I look up, out of the corner of my left eye, I see the wolf. It’s now keeping pace me with me up the left side of the street. Barely even jogging, I might add, while I’m using every ounce of strength I have to push my way up. Which is rude, honestly.

I realize it’s coming with me. Not for me. Like Kevin McAllister in Home Alone, I think to myself, “I’m not afraid anymore!” And we keep going. It never makes a move toward me, it never tells me what the hell this dream is about (again, so rude), but now at least I’m not alone. I remember being out of breath, and wanting to give up, but thinking, “I have to prove I can do this.” That’s all I remember. But prove WHAT? I have no idea. And then I wake up.

I never quite make it to the top of the hill. I have no idea if I was running away from something, or toward something, or both. But the thing that keeps standing out is that I was on the wrong side of the road, having an absolutely terrible time. I wasn’t on the right path. This wolf appeared and “gently” guided me over to the right path. Gently, you know, because I felt like my choices were either to move over, or be mauled to death, dragged back to the pack, and served for lunch.

But when I got on the right path, it didn’t get any easier. In fact it got harder! Again: Rude!! It was colder, my feet were wetter, and I was half hoping this wolf wasn’t stalking me, ready to pounce at the next clearing. I was on the right path, so why did it still suck? But as I kept going, I realized I was going to make it. I might need a short stay in a cardiac rehab, but I was going to make it.

And then it hit me: the meaning for me, at least right now, is that even when you course-correct, and get onto a path that’s more aligned with your beliefs and dreams, it doesn’t mean it’s going to be easier. In fact, it’s probably going to be harder. Because it’s new. It’s different. You’ve never seen it before. You have no idea what’s waiting for you at the top. You need new skills, like cardio. You’re alone. People who maybe happily hung out with you on the wrong side of the road aren’t so happy to try out this new side with you. They’re not ready. Trudging forward up a freezing cold hill is uncomfortable. Turning back would’ve been a hell of a lot easier. Downhill - hell, I could’ve slid. Right back into what I was doing before, that wasn’t serving me. But it would’ve been easier. Comfier.

And isn’t that how it goes? Good old self-sabotage, there to convince us sliding on our asses downhill is better than risking a cardiac event to make it to the top. But I had no choice. I had The White Wolf blocking my way back down. There was no turning back. Whatever this choice was that I made, I made it for good. I know it’s the right path now, and I have to keep going even though I have no idea what the outcome may be. Because it’s sunnier than where I started. And hopefully warmer. Have I ever mentioned that I’m allergic to the cold? I hope there’s Benadryl at the top.

Most of the time, we don’t have The White Wolf making sure we don’t give up and turn back. We have to be it ourselves. We can’t stop at the first speed bump, we can’t take every hurdle as a sign that we’re not meant to keep going. We can’t assume that the right path will feel easy, or that we won’t have to go it alone for a stretch. In the end, trudging up the hill and never turning back is going to be easier than constantly sliding down to the bottom and starting all over again. Even taking a detour down one of the streets to wonder what the hell these people do for a living to afford 12,000 square feet of Italian Marble might be a necessary side quest. You might learn something that helps you get to the top faster than if you hadn’t ventured off the path for a bit (unless it’s embezzlement - don’t do that). No matter what, it’s faster than giving up and sliding back down to wherever you came from and starting all over again, that’s for sure.

I know now that my quest to grow my coaching business and ultimately expand into a brick and mortar location on my town’s main street is the right one. I’m not turning back, even though it’s slow going right now. I mean let’s face, it, who starts or expands a business in THIS economy? But when it’s in alignment with who you are, your White Wolf will appear. Even if it’s nothing more than that nagging sense that you need to keep going. Even if at times, it’s pure spite. Keep going. Keep running up that hill à la Kate Bush, one snow-filled boot at a time. And that reminds me, I’m also going to do more cardio.

One final thought: I really believe talking about our dreams, our paths, our fears, and our insecurities helps. I mean obviously, I coach people for a living. But I’m not above needing support. So I’ve put this out there, and now anyone who reads this can help be my White Wolf. If I stumble, or stop posting for a bit, or stop talking about this goal, whatever it might be, someone can nudge me back on track. And we’d all be happy to do it for you, too. So please, post your story! Let us all be each others’ wolves. You may not have someone in “real life” who is taking this path with you, but that’s the beauty of the internet. We may be a diaspora, but we’re still a pack. 

Join us:

What are the benefits of Yarrow?

Yarrow is said to have antiseptic and anti-inflammatory properties, and has been used for thousands of years across many cultures for relief from digestive upset, to reduce fevers, slow down bleeding, and treat rashes and sunburns. It's a great treatment for minor cuts, scrapes and burns, without the "burn" of many over-the-counter products.

As far as vitamins and minerals go, yarrow is a powerhouse! Rich in Vitamins A & C, Potassium, Zinc, Magnesium, Calcium, Phosphorous, and Niacin, adding it to your tea blends can be a delicious way to round out your vitamin and mineral profiles.

How do I grow and care for Yarrow?

In Zone 7A where I am, I start my yarrow (and almost all herb) seeds indoors under grow lights in early March. As the seeds grow, you should separate them into individual pots so they can grow a little bit bigger before planting outside, after the danger of your last frost. Here in 7A that's somewhere after mid-April these days. Outside, I plant them in the back row of my herb garden because they are so tall, and I plant one seedling per square foot to give them room to fill out. Before planting out any seeds that you have grown indoors, you MUST first "harden them off." This means you need to gradually get them used to the bright light of the sun, the wind, rain, and cloudy conditions that just don't exist indoors. I do this by setting them outside on Day 1 for 1 hour, the next day 3, the following day 5-7, the next day all day, and then one night overnight before permanently planting out. Alternatively, you can choose a stretch of cloudy days and just leave them outside for 3-5 before planting, bringing them in at night. Once you start this process though, don't put them back under the grow lights when you bring them back inside. A table somewhat near a sunny window is just fine. They need a break from the sun! Yarrow is a perennial here, so it will come back year after year! I also mix some into my veggie garden to bring in the bees.

Yarrow likes just about any soil you can give it, with the exception of super soggy soil. They don't need a ton of fertilizer and once they are well established, they can be watered pretty infrequently. I always water my plants in regularly for the first couple weeks, and then make sure they get a good watering every couple of days. Often the rain will take care of this, but if it's been 3-5 days without rain, I'll get out there with the hose. What they do love is the sun though - make sure to choose a bright location that gets "full sun" which means 6-8 hours a day of direct sunlight.

How do I harvest, prepare and consume Yarrow?

Yarrow in my zone will bloom from mid summer to early fall, but often will die back a bit after the first bloom. This is a great time for a first harvest! Cut back the dead flower heads and bring them inside to dry. You can hang them, use a dehydrator, or just lay them out on a paper towel and forget about them for a while. Cutting the blooms back will allow for a second bloom in late summer/early fall.

The dried flowers can be used in tea blends: add a tablespoon of dried flowers per cup into a french press or cast iron tea kettle. Add boiling water and steep for 15-30 minutes. You can add other herbs in as well of course, and flavor with lemon and a little local honey. You can also do a cold infusion: same process, but with cold water, and infuse for at least 30 minutes for a refreshing hot day beverage.

You can also use the cold infusion to make what's called a poultice: add the flowers and any dried stems, leaves, and plant material you have. Grind them up first for maximum potency. Once it's ready, dip a washcloth in, and apply it to your skin to soothe sunburns, rashes, or minor cuts and scrapes.

And finally you can make infused oils or tinctures for a more potent way to ingest/apply yarrow's benefits. Infuse the dried plant material in either alcohol (minimum 80 proof; clear vodka works perfectly) or a skin-safe carrier oil like jojoba. Use ae glass mason jar that you have cleaned and sterilized first. No one wants a moldy tincture! Tinctures and infusions take typically 4-6 weeks to extract all the beneficial compounds, so be prepared to wait a bit. Store your tincture/oil infusion in a dark place, and turn/shake daily. Once they are ready, strain out the plant materials (compost them!) and store in a dark colored glass bottle. You can use the oil topically for skin soothing, or take a few drops of the tincture for the benefits without the "fuss" of making tea.

What is Holy Basil?

Holy Basil is an ancient medicinal herb that has been used for centuries across cultures for its medicinal and culinary properties. It belongs to the Lamiaceae mint family of herbs, sporting square stems, opposite-facing leaves, and high concentrations of aromatic oils. Other herbs in this family include mint (obviously lol), sage, basil, lavender and thyme. Unlike traditional basil, holy basil offers a spicier, more clove-forward flavor, making it an excellent addition to curries and spice blends for many Asian dishes. In the garden, its leaves look like traditional basil but with a bit more of a purple tint toward the stems, and it grows tall, beautiful purple flower stems. It attracts pollinators, repels pests, and is excellent in both the herb and veggie gardens. It will take up about a square foot in the garden, and grow a foot tall, maybe a little taller with the flower spikes.

What are the benefits of Holy Basil?

Holy Basil is famous for its "adaptogenic" properties: this means it can ease stress and tension, providing a grounding, calming effect. It is a potent antioxidant, with compounds including eugenol, ursolic acid, and rosmarinic acid that can fight inflammation and provide immune support.

As far as vitamins and minerals go, holy basil is absolutely chock full of Vitamins A, K, & C, Potassium, Zinc, Calcium, and Iron. Adding it to your tea blends can be a delicious way to round out your vitamin and mineral profiles, and provide a soothing, relaxing effect day or night. It may even help to keep blood sugar balanced and lower cholesterol! Like yarrow, it can be used topically to prevent infections from cuts and scrapes. Some research is also being done currently on its cognitive benefits and potential to aid in the management of early stages of some cognitive diseases like Alzheimer's. Pretty cool!

How do I grow and care for Holy Basil?

Just like yarrow, I start my holy basil inside and transplant out into my herb garden after the last frost. Because they are a more stout plant, I often keep them in the front row of my herb garden, on the edges of my flower beds, and underneath my tomatoes in the veggie garden. 1 plant per square foot for these babies, too!  Otherwise, follow the exact same planting and harderning off guidelines for yarrow.

Holy basil, like most herbs, prefers drier, looser soil and full sun. They don't need a ton of fertilizer and once they are well established, they can be watered pretty infrequently. 

How do I harvest, prepare and consume Holy Basil?

Holy basil in my zone will grow and bloom from late spring right up until the last frost. Like all basils and herbs, the best way to harvest them is early and often. I typically wait until they are at least 6" high, and then I begin pruning/harvesting. Cut or pinch leaves off above a growing node: for the first cut, I cut about halfway down the plant, right above a new set of leaves. This encourages those new leaves to become two stems intead of one, and the plant will get bushier, producing more leaves! You can immediatley use the fresh leaves in cooking, especially in curries and spicy Asian dishes. Or you can begin drying them out to use in teas, infusions, and poultices, just like yarrow (same processes!). 

Herbs will "go to flower" as they approach end-season maturity. I always let some of my herbs flower because it brings in pollinators, and the dried flowers are amazing to add to your preparations. But often once this happens, the leaves will get more bitter-tasting. So just keep that in mind - you may want to keep pruning most of your herbs to prevent the flowering, while letting a few go to flower so you have a nice balance.

Basil of all types in zone 7A is prone to powdery and/or downy mildew. I have found that a few things really help: firstly, start with a seed that has been cultivated to be resistant to your local diseases. For my regular culinary basil, I purchased a strain from Rutgers University in NJ called "Devotion Basil." It did so well, and made it until October w/ no downy mildew! After having lost several crops of basil by July in previous years (thanks, SEPA humidity!), I was so happy. From there, I started harvesting seeds from these plants. That's another benefit of letting at least one plant per year go to flower: the flower heads will grow seeds! Save them, and plant these next year. By doing this, you start to create "hyper local" seeds that are attuned to not just your wide growing zone, but your own particular yard! Not only will you become self-sustainable, but every single year, your crop will be healthier, more pest and disease resistant, but also more potent and flavorful!

With over 20 years of experience in mental health and 5+ years of experience as a Certified Nutrition Coach and Certified Personal Trainer, Dr. Ward is keenly interested in the intersection between mental and physical wellness. She has coached hundreds of clients to reach their body composition and strength goals by doing something many coaches aren't qualified to do: addressing the WHY behind the struggles. With her decades of experience working with individuals with neurodivergence, learning differences, trauma, and stressful life circumstances through all transitions and stages of life, she meets her clients where they are. Dr. Ward believes that everyone can make progress, but no two people's plans will ever look identical, nor should they. Dr. Ward breaks down research findings into meaningful chunks that can be easily understood and individually applied. She enjoys busting "myths" and over-generalizations in the fitness and nutrition industries, and her goal is to simplify healthy living for her clients, readers, friends and family.