There are many benefits to being an early morning workout person. One of the best reasons is that it is often the BEST time to show up consistently as there are limited distractions & obligations that arise at that time.

However, I always say, the BEST time for YOU to workout is the time that works best for YOU!

Take a listen to my suggestions on how to become an early morning exerciser if that is something you are working towards.

"Two things in life that you have total control of: your attitude & your effort."

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Sara started lifting in the Inspire Fitness program about 10 months ago. She has seen some pretty incredible physical & mental changes during that time. She has lost 22 pounds & dropped several clothes sizes and has physically seen her body composition change. She is also much more confident!

Sara shares her insight & inspiration as she talks about her experience in the Inspire Fitness program.

"Patience is a form of Action."

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Alcohol may be killing your fat loss efforts, especially if you are a woman over age 40.

Alcohol can increase the storage of visceral fat.

Alcohol can interfere with food reward pathways & make you feel more hungry.

Alcohol can reduce your sleep quality.

Be mindful of your intake & consider joining me for a Sober September!

"You are stronger than you think. Believe in yourself & you will be unstoppable."

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"One of the most effective things you can do to build better habits is to join a culture where your desired behavior is the norm."

In the Inspire Fitness community, like-minded women are held accountable, motivated, educated & celebrated. The group provides a culture that is focused on health & fitness. Women who join the group are more likely to be successful on their fitness journey because the group offers the following:

Accountability
Motivation & Inspiration
Shared Knowledge
Emotional Support
Camaraderie & FUN
Healthy Competition
Celebrating Successes

Join us in the Inspire Fitness Community! Use the link here:
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NEAT is Non-exercise activity thermogenesis. It essentially means the energy that your body expends in all activities that does not include sleeping, eating or formal exercise.

NEAT may account for 15-30% of your total calorie expenditure. Increasing NEAT will help you burn more calories & increase your fat loss results.

I review suggestions on how to increase your NEAT.

"Do something this weekend your Monday self will thank you for."

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If I were starting a fat loss journey I would do the following:

1. Increase awareness of my intake by starting to log & track my food intake & be mindful of portions

2. Prioritize protein & focus on fiber

3. Increase water

4. Increase daily steps

5. Lift weights 3x per week

Bonus- Get support & accountability

"Because easy doesn't change you."

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James Clear, author of Atomic Habits, talks about the "Valley of Disappointment" & the "Plateau of Latent Potential". When you are trying to make behavior changes, you may get frustrated when you don't see immediate results. Your energy is not wasted in these early days, it is, instead, being stored.

When you continue to focus on the BEHAVIORS you are trying to change & continue to show up CONSISTENTLY, good things will happen!

"You don't have to be extreme, just consistent."

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When starting a new fitness routine it is common to have sore muscles. You can minimize muscle soreness by using the following strategies:

Start Slowly and Gradually Increase Intensity: Begin with lighter weights or less intense workouts. Gradually increase the intensity, duration, or weight to give your muscles time to adapt.

Warm-Up Properly: A good warm-up can help your muscles prepare for the workout. It can increase blood flow and flexibility.

Cool Down and Stretch Post-Workout: After exercising, take time to cool down with light aerobic activity and stretch the muscles you used. This can help reduce muscle stiffness and soreness.

Stay Hydrated: Drink plenty of water before, during, and after your workout.

Use Proper Form: Make sure you're using the correct technique and posture during exercises. Poor form can increase the risk of injury and cause unnecessary strain on your muscles.

Incorporate Active Recovery: Light activities like walking, swimming, or yoga can increase blood flow and help alleviate muscle soreness without putting additional strain on your muscles.

Consider Foam Rolling: Using a foam roller or other massage techniques can help to reduce muscle tightness, increase blood flow, and minimize soreness.

Get Adequate Rest: Ensure you're getting enough sleep and allowing your muscles time to recover between intense workouts. Rest is crucial for muscle repair and growth.

Use Ice or Heat Therapy: Applying ice can reduce inflammation right after a workout, while heat therapy (like a warm bath) can increase blood flow and help relieve sore muscles.

Fuel Your Body Well: Proper nutrition, especially adequate protein intake, helps repair muscle fibers. Incorporating anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids can also help reduce soreness.

Listen to Your Body: If you're extremely sore, it might be a sign to take a day off or focus on less intense activities. Overtraining can lead to more soreness and increase the risk of injury.

These strategies can help you manage muscle soreness & improve your overall workout experience. Some soreness is normal and can be a sign that your muscles are adapting and getting stronger.

"Your body is capable of amazing things. Keep going, keep pushing, and remember that every step you take brings you closer to the strongest, healthiest version of yourself. Progress, not perfection."

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