Simple Tips That Deliver Consistent Results Even When Nothing Else Seems To Work

Lift heavy

High repetitions + low weight on any exercise is a solid recipe for physical endurance, but if your goal is to get toned, this isn’t the way to do it. A toned appearance comes from lean muscle, which requires lifting heavy for a limited number of reps. You shouldn’t go minutes on end before feeling the burn!

Don’t rush it

It’s easy to think that you’ll get toned shoulders faster simply by getting out every last rep you possibly can… but nothing could be further from the truth. I would take fewer, slower, more controlled reps at an appropriate (not excessive) weight any day! Otherwise, you’re more likely to swing your arms and rob your shoulders of the most powerful benefits of the exercise.

Getting enough carbs

In order to have the energy to power your lifts, your muscles need the right fuel… and the first place it looks is carbohydrates. Otherwise, your muscles will get their energy internally, reducing your lean muscle mass and making you go backwards! eating enough carbs (especially before working out) helps your muscles get the most out of your workouts and make visible progress!

The most hated word in fitness

It’s not “diet”, “restrictive”, etc… it’s patience. None of us wants to wait, and when you’re in the early stages of a program or plan it’s tough to know whether the results will be worth your time and effort. That’s why it’s so important to have a solid foundation in macronutrients and exercise, which will allow you to have greater certainty over your outcome from the very beginning!If you want to take the next step and secure your spot in a program that’s sustainable, fun, and gives you a clear path to the body you want…

A Straightforward Path To Building A Toned, Healthy Body You Love

Prioritize building muscle

After around the age of 30, our bodies have a harder time of building and maintaining muscle, which is only exacerbated by the hormonal changes present during menopause.It becomes more important than ever to focus on strength / resistance training to elevate and preserve your bed of muscle tissue…Not only for building the physique you want, but also to make your body more resilient against injuries.

Manage your cardio carefully

Cardio can knock you off balance by introducing greater physical stress…Causing increased inflammation and overproduction of stress hormones like cortisol that cause you to hold onto more fat stores.Too much cardio can create the exact effect you want to avoid, so don’t go crazy with it!

Additive movements

Combating stiffness has a wide range of benefits that go beyond simply feeling good when you move.Being more limber can even help you get more juice out of your resistance training since you’re able to use smoother motions!You can support your tendon and ligament health and feel great by doing more mobility work, foam rolling, and dynamic stretching.

Balance exercises

One of the most common causes of injuries as we age is a reduction in our balance.This doesn’t only imply falls and more extreme injuries — I’m talking about regular minor issues that come up.By working on your balance, you can spend less time in pain and move more effectively, so be sure to work balance movements into your daily routine.Even a few times a week is enough!

Get feedback

Menopause comes with unique challenges that many fitness coaches aren’t equipped to address, especially not specifically with macronutrient-based plans…Which are the most effective approach for toning consistently without the draconian diet restrictions you’ll find in many mainstream programs.But with the right feedback, you can spot the holes in your current approach and get recommendations customized to what you need based on your goals, age, and what’s most important to YOU.WarriorBabe has a growing roster of certified fitness coaches trained in macronutrients who can do just that, and if you want to get in control of your body composition and health sustainably…

Your metabolism isn’t fixed — and a faster metabolism often comes with more energy, better relaxation, and of course, more lean muscle tone! But you need to retrain it first, and that’s what we’ll cover in this article.

1. Start with protein

The first ingredient in a successful metabolism retrain is protein — if you don’t get enough, you’ll struggle to speed up your metabolism no matter what else you do! Combined with strength training, protein helps build active muscle tissue, burning more calories at rest and kicking your metabolism into high gear.All your macros matter, of course... but before you nail your carbs and fats, take care of your protein. When in doubt, eating 1 gram of protein per pound of body weight per day is a good standard to follow.For help finding the right number for your goals, check out our program here!

2. Don’t skip steps!

You’ll be tempted to jump right to your “ideal” macros right away. To imagine your target physique and immediately start eating the recommended amount of protein, carbs, and fats.That’s a mistake.In a retrain, you’re not eating for the body you want... You’re eating for the one you have right now, the one you’ve built over the course of YEARS. It’s impossible to turn all that momentum around all at once! That’s why retraining your metabolism is so important — it prepares your body for the path you’re about to set on. You wouldn’t exercise hard without a warmup period, right?A metabolism retrain IS that warmup.

3. Pacing

So how long do you need to stay in a metabolism retrain phase? It depends on your age, activity level, current diet, previous diets, muscle mass, and too many other factors to give any blanket recommendations. But I’ll say this:Just like any other warmup, do not rush this one.It may take a couple of weeks to set your metabolism’s new cadence before you can jump into the macros you’ll ultimately settle on... and that’s assuming you do everything right. When you do, your body will let you know. You might be jazzed up, with extra energy to spare. Feeling more rested without spending more time in bed. You may even feel more relaxed throughout the day!My point is, when you do your metabolism retrain right... You’ll feel it.To get personalized support with your metabolism retrain and make it faster, stronger, and more resilient with age, apply to become a WarriorBabe here!

There’s a universal truth of menopausal fitness: If you want to get in control, start with your hormones. With your hormone production locked in, you take advantage of your body’s best aid to toning at any age — and during menopause, those hormones need some extra love!Here’s how:

1. The ‘big 3’

While your body produces many hormones, there are 3 in particular that it uses heavily in creating lean muscle definition and supporting your metabolism: progesterone, estrogen, and testosterone. This cocktail forms the building blocks of the body composition you want, enabling you to build strength, add definition, and maintain strong bones and overall health. Once The Change hits, though, levels of these hormones naturally decline... unless you give your body the stuff it needs to kick its hormone production back into gear.And the way to do that is with...

2. Tweaking your macros

Eating a balanced macro profile is no longer enough. During menopause (and long after), your body needs something extra: specifically, more fats. Your protein needs shouldn’t vary much, but it’s time to lower your carbs slightly and eat those calories in fat instead. Don’t worry — you can still enjoy your favorite breads and sweets! Besides, more fats means more room for the rich stuff. 😉 Enjoy those “forbidden foods” in moderation and you’ll do fine!Besides your nutrition, you also need...

3. Different workouts

During menopause, strength training is more important than ever. After all, you’ve got to protect your muscle tissue and bone health! But while lifting heavy is essential, working out too much releases more cortisol through menopause, which signals the body to retain more fat stores. This means every workout needs to be dialed in, to only get done what you need and then stop! Exercise requires more care as we age, and that means getting clear on exactly what lifts to focus on, when to do them, and how much — do that and you can build nearly any body composition you want, because you’re ramping up the toning hormones and lowering stress hormones!If you want personalized 1:1 help with building a toned body composition at any age, apply to become a WarriorBabe here! apply to become a WarriorBabe here!

How Companies Keep Women Hooked Even Without Seeing Results!

The fitness industry has a dark secret hidden behind promises of quick-fix results and unattainable goals.It keeps women jumping from diet to diet, always starting something new and then bouncing back, even when they know deep down that nothing is going to change.The end result is that you can try going on keto, low-fat, intermittent fasting, whatever the latest trend is… And still be pulled into yet another program making the same promises, using a different type of restriction.Typically, it also comes with the promise of absurdly fast results, and it’s so cleverly designed that even if you never see lasting results after doing everything right, it’s nearly impossible to resist coming back over and trying again…No matter how frustrating or difficult it becomes!These companies pull women in by using complicated systems that only work under extremely specific circumstances.Keto is a perfect example: Ketosis only kicks in when carbs are almost completely absent from your body… And at the moment you reintroduce carbs to your diet, this fat-burning mechanism grinds to a halt.Intermittent fasting relies on avoiding all food except for within a very specific window of time. But outside of that time, you may be constantly battling hunger and fatigue until you’re even allowed a snack.While some women have the time and willpower to get everything absolutely perfect, this lifestyle isn’t realistic for the vast majority of women. Plus, it’ll make you miserable faster than you can say “low cal”!If you understand this secret and how it’s designed to keep you hooked on programs that never work, you can take back control and turn the tables on these unrealistic and unsustainable diets forever.I can attest to this… I was on brutally restrictive plans in my competition days, and once I discovered why I could never see the results I wanted unless I put my body through hell, everything clicked into place.Since then and for the past 7 years, I’ve worked out about 3-5 days a week, eating a sustainable and enjoyable diet that allows me to stay toned year-round without the ups and downs most nutrition plans are infamous for.I’ve never looked back since. Restrictive diets don’t work, plain and simple — look at what happens with those “success stories” months or years later and that will be abundantly clear.I can show you the same step-by-step process over 8,138 women have used and continue to use right now to make and KEEP progress they never found with any restrictive diets!

The biggest traps women fall into with protein and how to avoid them at all costs!

Not checking for fat content

Most protein sources have fat content — sometimes as much or more as the protein itself. Plus, fat has more than twice the calories per gram that protein does! That’s why you’ll see recipes that call for egg whites instead of whole eggs, but the same principle can even apply to meats where there isn’t visible fat. For example, chicken breasts are much leaner than legs. Be sure to check the fat content on protein sources when you buy them and either change up what you buy or factor the non-protein macros into your daily numbers!

Eating incomplete proteins

You can absolutely build the body composition you want on a plant-based diet, and we even have coaches at WarriorBabe that specialize in exactly that. However, don’t go completely off of nutrition facts and assume that the amount of protein listed is what you’re getting! That protein needs to have all 9 essential amino acids to be useful to the body, whether that means getting it from a complete source like soy or combining two foods that have complementary amino acids, such as rice and certain types of beans.

“Batching” your protein intake

Once you know your ideal daily protein intake, don’t just focus on the number — how you distribute it throughout the day is so important. The human body can’t process a full day’s worth of protein at once! For example, eating a low-protein breakfast and lunch followed by a protein-heavy dinner will not give you the same results as splitting the same amount equally across several smaller meals. Gradual absorption throughout the day is key to making the most out of your protein intake!It can be a struggle to consistently get quality protein sources in your diet, but you don’t have to figure out your macros alone — by becoming a WarriorBabe, you gain access to all the resources, coaching, and feedback you need to achieve balanced nutrition that enables you to build the body and lifestyle you want!

How To Build The Body Composition You’ve Always Wanted When Nothing Else Works

How often have you wondered why it’s so much harder to get toned after menopause…Why nothing that you used to swear by seems to work anymore?There’s a simple reason why no matter how little you eat or how much exercise you push yourself through, it’s nearly impossible make your body budge:Those massive hormone shifts during and after menopause.Women experience a significant drop in the production of several hormones responsible for:

• Strong & healthy bones
• Mood regulation
• Brainpower & memory
• Muscle building & retention
• Concentration
• Energy levels
• Sleep

This creates a huge void that must be filled in order for you to retake control.The primary way you can do it is through nutrition…And your ideal macronutrient numbers will be different than they were before menopause.In order to support the healthy production of the hormones that help develop your body composition…You need to eat fewer carbs and more fats.To be clear:This is specifically during and post-menopause — until that time, your primary energy source should likely be carbs (although this depends on your specific macro numbers).Why the increase in fats?Because hormones are primarily made up of fats, and without enough at its disposal, your body simply cannot deliver the lean definition you’re looking for.So that said… How much fat do you need, and by how much should you reduce your carb intake?That’s an excellent question — the answer is different for every woman based on her unique body and goals…And it’s incredibly challenging to answer and act on without help.If you want help building a simple, easy-to-follow plan that allows you to eat the foods you love while building a body composition you’ve always dreamed of…