Top Ways for Women over 30 to Tone Up

Ok ladies, PLEASE stop believing this LIE!

That using the method of: “Exercise more, eat less” actually works to tone up.

It miiiiight work for a few weeks, but eventually you’ll plateau, gain any weight back you lost, and might not be any healthier than when you started…ugh!

Females, especially when in getting into your 30s & 40s, need a whole body, comprehensive approach-one thing doesn’t involve gimmicks or extremes.

These are the TOP things I’ve done myself, teach my clients about… and want to help YOU with, if you are looking to tone up & lose body fat.

FIRST, I’d stop:

• Undereating and only focusing on calories
• Eating foods that are raising internal inflammation & stress

I’d also avoid…

• Doing only cardio
• Doing inconsistent strength sessions that aren’t at the right intensity
• Staying up late, working or on social media
• Taking random supplements from Amazon

Instead, I’d use THIS approach:

• Eat enough food, with balanced macros to provide fuel & energy
• Cut back on/cut out foods high in inflammatory response: gluten, processed sugar, dairy and vegetable oils
• Start paying attention to portions & avoid mindless eating

For Exercise, I’d focus on:

• Doing “smart cardio” in addition to staying physically active throughotu the day
• Have consistent strength sessions, designed for YOUR body, with enough intensity to promote muscle growth and definition
• Schedule in down time & keep stress levels in check
• Take personalized, quality supplements
• Pay attention to hormone levels

Lastly, I would:

• Design a plan, focused on healthy habits and a sustainable routine, to get results that LAST long term
• Have an accountability and support system, to stay motived and consistent

So, where do you get started?! Here are some questions to consider…

👣Your Overall Movement: How much are you REALLY moving throughout the day? Your body will burn more calories with NEAT (non exercise activity) during the whole day vs exercise. Pay attention to how often you stand, move overall, walk and a challenging yet doable step goal each day.

🏃‍♀️‍➡️Exercise: A you doing enough weight to challenge your body and promote muscle growth? Are you lifting frequently enough & with enough volume?
How much cardio are you doing (in comparison) to strength?

🍳Food intake: Chronic undereating (just like excessive exercise) is a stress on the body. This can raise inflammation, telling the body to hold onto weight as protective mechanism because it think it’s starving.

🍴Portions: How accurate are you measuring your portions? Have you used cups or a food scale to ensure you’re eating the right amount? Extra bites and snacks here & there also matter.

🥑Macronutrient Balance: Are you paying attention to the amount of carbs, fats & proteins you’re eating? You could be eating the right amount of food, but the wrong balance of these macros.

😴Sleep: This is a nutrient we need to support our metabolism, create hormones & more. Sleep deprivation decreases our fat burning, along with our performance & energy. We have to prioritize this!

👉Take action: Start with one of these areas this week & make a plan to improve it!

PS: I am here to help with all of this!

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Looking for personalized recommendations, plus accountability and support? I can help!

These topics and more, including exercise, hormones & weight loss, are exactly what I help clients with.

Apply to join my Women’s Wellness Academy, where I help you create the healthy body, lifestyle and routine that you are looking for!