Struggling with fat loss in perimenopause? If so this episode is for you.

The reality is, it IS more difficult to lose body fat and keep it off during perimenopause and beyond. This is due to hormonal shifts, a natural decline in physical activity, and managing stressors in our lives. But the good news is that it IS absolutely possible to get past the plateau; lose weight and keep it off no matter what your age is.

In this episode we discuss common mistakes women make when it comes to losing fat in perimenopause; and what you can do to get past the plateau.

Join my private Facebook group for women, Lean Lifestyle.

Check out my YouTube series Body Recomposition 101.

Apply to work with me one-on-one or to inquire about collaboration. Send me an email at cfitnessonlinetraining@gmail.com

Let's settle this debate once and for all!

I have been receiving a lot of questions about intermittent fasting. If it's necessary for fat loss, and if it is ok for hormonal health. And just recently, I have slightly changed my stance on it due to my own experiences and results using intermittent fasting.

In this episode we explore:

• The pros and cons of intermittent fasting.
• How it actually works for fat loss.
• Suggested intermittent fasting windows.
• The effects in can have on lean muscle mass.

I hope that by sharing this you can decide for yourself if intermittent fasting is right for you.

Just one VIP spot (includes one-on-one coaching with me!) left inside my membership for women, Lean Physique. Get more info and snag your spot here.

Join my private Facebook group Lean Lifestyle here. Stay in the loop about the upcoming 28-Day Women's Macro Counting Challenge!

Email me at cfitnessonlinetraining@gmail.com for inquiries about coaching or collaborations.

This is controversial....

Just recently I came forward with something I have been wanting to talk about for a long time. I am hoping by sharing my experience and perspective as a personal trainer; I can help women who want to improve their body composition and manage perimenopausal symptoms.

I am talking about the suggestion or belief that high-intensity workouts, such as Burn Bootcamp and Orange Theory, are optimal for weight loss. In my opinion they are not.

Now before I get attacked here, I am talking to a specific population here:

• Women who have been training consistently for a year or more.
• Perimenopausal women
• Women with hormone imbalances.
• Women who want improved body composition (more muscle, less fat).

As an ex-employee at Burn Bootcamp, and a personal trainer who has worked with hundreds of women 40 plus; I have decided to speak on my stance of this common belief. This has been a long time coming, 3 years to be exact.

Key points in this episode:

• Too much cardio and HIIT training is stressful on the body. Inflammation, wonky hormones, poor recovery, injuries.
• Building muscle gets more challenging with time as your body adapts. At a certain point, you may want to consider working out in a gym, where you can easily increase weight loads; so you keep seeing steady results.
• Cardio doesn't equal fat loss. Cardio is WAY overused at these places, and it's stressful on the body and detrimental to muscle tone.
• You are leaving strength and muscle gains on the table. Which is negatively impacting body composition.
• Increased hunger and cravings from overtraining/too much cardio.
• "Never doing the same workout twice" is bullshit marketing; and not necessarily a good thing.

Listen now for the whole scoop!

Hang out with me below!

Join my private FB group Lean Lifestyle here.

Subscribe to my YouTube channel here.

Join my membership for women over 40, Lean Physique.

Email me at cfitnessonlinetraining@gmail.com

Struggling with perimenopausal weight gain? You are going to want to tune in to this.

During Perimenopause, the onset of menopause, it is common to experience symptoms such as weight gain or weight loss resistance. The good news is that you can greatly improve perimenopausal symptoms, and body composition by making manageable changes to fitness, nutrition, and lifestyle.

Check out my fitness and nutrition membership for women, Lean Physique. Space is limited.

Join my free, private FB group here

Email me about one-on-one coaching or collaborations at cfitnessonlinetraining@gmail.com

Follow me on IG @cfitness.training

Yes! It is absolutely possible to build muscle and get lean in your 40's and beyond.

Just a few years ago, I wondered myself if this was really possible. I was struggling particularly with building muscle; and believed for so long that it just wasn't in the cards for me. The reason I believed this was, I was training hard and working out most days-but I wasn't seeing any change to my body.

Now that I am on the other side, I realize now I was making costly mistakes with my training and nutrition. In this episode, we discuss these mistakes and how to avoid them so you can stop struggling and start seeing results.

Take a peak at my membership for women, Lean Physique

Check out my YouTube Channel

Join my Free Facebook group Lean Lifestyle

Email me at cfitnessonlinetraining@gmail.com

“But, what if I don’t like to count macros?”

Here is the thing. If you are struggling with reaching your goal-whether that is to lose fat or increase muscle mass; macro counting may be what you’re missing.

Why? Because even if you eat a clean diet, if you are not eating the right amount of energy you will not see the results you want!

• Fat loss requires a calorie deficit.
• Building more muscle mass requires eating at maintenance or in a slight calorie surplus.

For most of us-if you want to look a certain way, macro counting is key! So….that being said, I’m addressing common concerns that women have about macro counting.

Macro counting is a skill that you can develop to help you give your body exactly what it needs. It's also a way to hit your goals, and keep the foods you love in your diet.

Join my Facebook Group Metabolism and Hormone Support for Women.

Join my Facebook Group Ketogenic Weight Training for Women.

Follow me on IG @cfitness.training

Email me at cfitnessonlinetraining@gmail.com for more info on membership for women over 40, Lean Physique.

Not losing fat even though you are eating very little?

You CANNOT live in a calorie deficit! Even if you have body fat you want to lose!

Although this goes against conventional wisdom, reverse dieting up to a maintenance level of calories is THE WAY to restore metabolism so you can see fat loss results.

In this episode we discuss the shit storm that can go down with chronic calorie restriction and how to get out of it. Yes, this issue is totally fixable!

Although this is a simple process, but it can be challenging mentally. Working with a coach who specializes in techniques such as reverse dieting can help you avoid unnecessary fat gain, and help you stay focused on the goal. Don't go at it alone.

Email me at cfitnessonlinetraining@gmail.com

I have just 3 spots open for Lean Physique! Get more info and join here.

Ready to stop eating thousands of calories at night? Tired of self-sabotaging with sugar? This episode discusses nutrition strategies along with brain-based strategies, to help you conquer your night cravings for sugar. And stop binge eating at night-for good!

Join my closed Facebook group Ketogenic Weight Training for Women.

Email me at cfitnessonlinetraining@gmail.com.