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Macros Don’t Have To Be Hard — Follow The Tips Below And You’ll See Progress In No Time!
Start with protein
Before you even begin to approach your carbohydrate and fat numbers, lock in your protein intake first. Protein is the most direct indicator of how much lean muscle you can gain, and lean muscle is what allows you to look toned… so it makes sense to start here! Once you spend a bit of time eating the right amount of protein, you’ll likely begin to feel more full and have more energy — after that, dialing in your carbs and fats becomes MUCH easier!
Avoid fat around workouts
Good, nutrient rich fats are important for hormone regulation and production, but the majority of us eat way too much fat when we’re not tracking. Oil is an ingredient in a staggering number of foods, especially in meals prepared by restaurants. But the #1 time to avoid fats as much as possible is around workouts — fat gets digested before carbs, but carbs are the primary fuel consumed during workouts! In general, you should aim to eat less than 8 grams of fat in your pre and post-workout meals.
DO NOT decrease your macros on rest days
It’s tempting to lower your food intake on rest days since you don’t have as much physical activity to balance it out — but this is a trap you really don’t want to fall into! You’ll see way more success if you keep your macros consistent each day, because you break down muscle during your workouts. Rest days are when you build it! The most essential way to fuel this process is with food, so make sure you have the right kinds and plenty of them!If you’re interested, I designed a system that allows you to identify exactly what your macros should be, along with how to eat to support your hard work in the gym so you can finally build the body you want…
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…
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!
Wondering what your superfoods are during this critical phase of life to help you tone better, move better, and feel better? Macros should always be your North Star, but certain nutrients play a key role and should NOT be missed! Let’s check it out.
1. Magnesium
Did you know you need more magnesium during workouts than at rest? It’s true — magnesium is one of the best all-natural performance enhancers you’ll find, helping you get more gains from the gym so you can build the lean body composition you want. That energy translates directly into the rest of your day, too! Get your workouts right and you can take charge of your entire day, making magnesium one of the most powerful minerals you can build into your diet.
2. Omega-3s
Fish oil. Walnuts. Even certain types of eggs. A select few foods contain this crucial nutrient, which means most women aren’t getting nearly enough! Eating omega-3s can improve bone and joint health, reduce inflammation, and give you a better night’s rest — and if you want better definition and overall health, feeling well-rested is key, especially going into your workouts! These fatty acids can improve countless areas of your health, so don’t skimp on them.
3. Zinc
Zinc helps with two essential functions in the body: immune support and protein synthesis. Nothing will improve your physical health like staying well; it makes everything else easier (and getting sick sucks), and your body will be glad for the extra help. And as far as protein synthesis goes, it’s not just about muscle growth — some of the body’s most important functions work because of the proteins it builds to do the job! Be careful though, as zinc becomes toxic in large amounts; always check with a professional first before supplementing.This is just scratching the surface, and no woman should have to piece together all the info on her own. That’s why we’ve designed programs to give women 1-on-1 guidance and accountability in nutrition, exercise, rest, and more — so they can retake their personal power and build a body composition they love.If you want personalized 1:1 help with eating for your unique body and building a toned body composition, apply to become a WarriorBabe here!
How to Stay Consistent on Your Fitness Journey
How to Stay Consistent on Your Fitness Journey
Consistency isn’t easy — between food temptations, finding time, and life’s inevitable bumps in the road, there are endless setbacks waiting for us. Let’s explore 3 simple ways to reclaim your consistency, make the journey more sustainable, and stay on track toward your goals!
1. Pre-plan
One of the simplest antidotes to setbacks is to see them coming from a mile away. You can’t plan for getting sick, but you can anticipate how you need to tweak your macros while you recover. You can’t know that you’ll have no energy on a random Tuesday, but you can plan your workouts around your body’s natural rhythms. You never know when a friend will call to make last-minute dinner plans, but you can plan out your macros a day ahead of time and still make choices that support your goals.
Life is fullest when there’s spontaneity, but knowing your options in advance will ensure you have less room for error when stuff comes up!
2. Know your end goal
The journey will never feel like it’s worth it if you don’t know what you’re aiming for. Better health is a great pursuit. Losing 30 pounds can be, too. But if you don’t know what you want life to look like on the other end, or if you don’t have a good reason to get there, you’ll burn out long before you get there. Clarity lowers resistance. Drive motivates action. Keep your deepest reasons for building your ideal body composition front and center — you’ll find it much easier to stay the course and build an amazing body!
3. Control your time frames
Setting big goals is great, but only if you allow yourself an appropriate amount of time. If you want to lose some serious weight within a month, it’s tough to do it without making serious sacrifices in your health (and even then, it might be impossible). If you want to give yourself faster targets, great; just break your bigger goals into milestones. Every goal you don’t hit has the potential to discourage you, so position goals outside your comfort zone but ensure they’re still within your ability to control! To stay consistent, give yourself every advantage — and allow yourself a bit of grace.
If you want personalized 1:1 help with building your own fitness plan and a body composition that lasts for the long haul, apply to become a WarriorBabe here!
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3 Steps to Setting Powerful New Year’s Resolutions
Most people wing it when setting their resolutions — but not YOU. You want to see results and you’re determined to follow through... Isn’t that why you’re here, after all? Now let’s dive into how to do it!
1. Concrete
It’s not enough to want to ‘lose weight’ or ‘gain muscle’. Vague goals create vague results! The more specific you can be, the better (which clothes you want to fit into, how much definition you want to see, how many pounds you want to drop in fat or gain in muscle, etc.). Your brain does its best work when it has concrete objectives, because clearer intentions lead to clearer action steps. And those actions are what ultimately create the results you want! Speaking of...
2. Actionable
Every goal must be translated into specific action steps to take shape. Whether you’re in a cut phase, build phase, or maintaining your macros to drop fat and build muscle gradually, that won’t happen unless you know what steps to take to get there. Otherwise, your strategy is built on hope — not what actually works! To bridge the gap, turn each outcome-based goal into an input-based one. Want to lose 10 lbs? Your ‘inputs’ might be 4 strength and 2 cardio workouts a week, with a slight reduction in daily calories (or an increase in calories if you’ve been undereating). This may take some trial and error on your own, but a macronutrient & fitness coach can help with that!
3. Realistic
Over the span of years, you should absolutely set the biggest, most audacious goals you want to achieve — but when it comes to your goals for this year or the first few months, it’s better to keep it real. Within a few years you can absolutely build a dream body composition that’s relatively easy to keep, but a few months of focused effort might not yield the final result you want. That’s okay! Know that lasting fitness takes time but is very doable — though it does require you to have a clear idea of what’s reasonable in the short term so you can achieve unreasonable results in the long term.
If you want personalized 1:1 help with building your own fitness plan and a body composition that lasts for the long haul, apply to become a WarriorBabe here!
1/9/2025
min read
3 Steps to Setting Powerful New Year’s Resolutions
Most people wing it when setting their resolutions — but not YOU. You want to see results and you’re determined to follow through... Isn’t that why you’re here, after all? Now let’s dive into how to do it!
1. Concrete
It’s not enough to want to ‘lose weight’ or ‘gain muscle’. Vague goals create vague results! The more specific you can be, the better (which clothes you want to fit into, how much definition you want to see, how many pounds you want to drop in fat or gain in muscle, etc.). Your brain does its best work when it has concrete objectives, because clearer intentions lead to clearer action steps. And those actions are what ultimately create the results you want! Speaking of...
2. Actionable
Every goal must be translated into specific action steps to take shape. Whether you’re in a cut phase, build phase, or maintaining your macros to drop fat and build muscle gradually, that won’t happen unless you know what steps to take to get there. Otherwise, your strategy is built on hope — not what actually works! To bridge the gap, turn each outcome-based goal into an input-based one. Want to lose 10 lbs? Your ‘inputs’ might be 4 strength and 2 cardio workouts a week, with a slight reduction in daily calories (or an increase in calories if you’ve been undereating). This may take some trial and error on your own, but a macronutrient & fitness coach can help with that!
3. Realistic
Over the span of years, you should absolutely set the biggest, most audacious goals you want to achieve — but when it comes to your goals for this year or the first few months, it’s better to keep it real. Within a few years you can absolutely build a dream body composition that’s relatively easy to keep, but a few months of focused effort might not yield the final result you want. That’s okay! Know that lasting fitness takes time but is very doable — though it does require you to have a clear idea of what’s reasonable in the short term so you can achieve unreasonable results in the long term.
If you want personalized 1:1 help with building your own fitness plan and a body composition that lasts for the long haul, apply to become a WarriorBabe here!
How To Get Toned While Enjoying Carbs Guilt-Free
Simple vs. complex carbs
Carbs are not all created equal, and this is especially true of the distinction between simple and complex carbs. Simple carbs are the ones that are broken down the fastest — sweets, fruits, etc. (dried mangoes are one of my FAVORITES). Complex carbs, on the other hand, take longer to digest and are found in sources like wheat, potatoes and other starches. I generally shoot for 90% complex and 10% simple in a given day, and the time of day matters here, as you’ll see shortly…
Diversify your carb sources
Macronutrients are the core of our focus at WarriorBabe, but that doesn’t mean micronutrients (vitamins, minerals, etc.) are any less important. There are tons of different carb sources to choose from, and each has a different blend of nutrients our bodies need to thrive. By varying up your meals and incorporating different carbohydrates, you’ll be able to have more energy and vitality you can put toward your workouts and life in general!
ALWAYS eat carbs before and after workouts
This is one of the most common mistakes I notice from women who are regularly doing strength training but not seeing the results they want. Carbs are the fuel your body looks for first during workouts — without its chosen fuel, it pulls from your muscle stores instead… which is NOT what you want. Always have carbs before your workouts (around 30 minutes for simple carbs, about 90 for complex) and follow up with more when you’re done!Follow what you read here and you’ll be ahead of the vast majority of women following macronutrient plans… but the best thing you can have is nutritional and workout guidance from expert coaches along with resources like specialized macro calculators and nutrient breakdowns for tons of the most common food sources available. To get all of this and more…
1/1/2025
min read
How To Get Toned While Enjoying Carbs Guilt-Free
Simple vs. complex carbs
Carbs are not all created equal, and this is especially true of the distinction between simple and complex carbs. Simple carbs are the ones that are broken down the fastest — sweets, fruits, etc. (dried mangoes are one of my FAVORITES). Complex carbs, on the other hand, take longer to digest and are found in sources like wheat, potatoes and other starches. I generally shoot for 90% complex and 10% simple in a given day, and the time of day matters here, as you’ll see shortly…
Diversify your carb sources
Macronutrients are the core of our focus at WarriorBabe, but that doesn’t mean micronutrients (vitamins, minerals, etc.) are any less important. There are tons of different carb sources to choose from, and each has a different blend of nutrients our bodies need to thrive. By varying up your meals and incorporating different carbohydrates, you’ll be able to have more energy and vitality you can put toward your workouts and life in general!
ALWAYS eat carbs before and after workouts
This is one of the most common mistakes I notice from women who are regularly doing strength training but not seeing the results they want. Carbs are the fuel your body looks for first during workouts — without its chosen fuel, it pulls from your muscle stores instead… which is NOT what you want. Always have carbs before your workouts (around 30 minutes for simple carbs, about 90 for complex) and follow up with more when you’re done!Follow what you read here and you’ll be ahead of the vast majority of women following macronutrient plans… but the best thing you can have is nutritional and workout guidance from expert coaches along with resources like specialized macro calculators and nutrient breakdowns for tons of the most common food sources available. To get all of this and more…
A Quick Guide To Achieving Maximum Results, Even If You’re Completely New To Lifting
Proper Form Is Everything
Your form when performing an exercise can make the difference between mediocre and killer results. Bad form can involve many things: using momentum and “swinging” your limbs; poor posture, which can cause unnecessary stress on your muscles; and generally not being in control during the exercise. By using gradual motions, focusing on engaging the correct muscle groups, and referencing exercise diagrams, you can make sure your form is spot on! Yes, this is more work. And doing it “right” might reduce the number of reps you can do… But you’ll get to where you want much faster.
Progressive Overloading
When you have a vision for the body you want to build, it’s natural to want it now — the danger here is lifting too heavy too soon. It’s easy to fool yourself into thinking you can lift heavier by taking shortcuts with your form, make sure you stick to step #1! Once you find the amount you can safely lift for the optimal number of reps, it’s totally normal to stay at that level for a bit. Don’t be in a rush to lift more — small increases over time will add up to more lean muscle than you’re probably thinking, so be patient and you’ll be rewarded!
Give Yourself Plenty Of Rest
I used to do strength training 6 days a week (plus tons of cardio) — I didn’t realize how much this was setting me back until much later. Please don’t make the same mistake! 3-5 days of focused, targeted strength training is enough to reach your goals. Muscle is torn down during workouts and built during rest periods, so it’s counterproductive to shortchange yourself on downtime! Rest before your workouts matters too — in other words, don’t time your cardio right before your strength training sessions or you’ll have too little energy when training.If you want to join a program that offers clarity on the exact exercises to do, your ideal number of reps, how many sessions a week to aim for, and so much more in order to build the body composition you truly want…
1/1/2025
min read
A Quick Guide To Achieving Maximum Results, Even If You’re Completely New To Lifting
Proper Form Is Everything
Your form when performing an exercise can make the difference between mediocre and killer results. Bad form can involve many things: using momentum and “swinging” your limbs; poor posture, which can cause unnecessary stress on your muscles; and generally not being in control during the exercise. By using gradual motions, focusing on engaging the correct muscle groups, and referencing exercise diagrams, you can make sure your form is spot on! Yes, this is more work. And doing it “right” might reduce the number of reps you can do… But you’ll get to where you want much faster.
Progressive Overloading
When you have a vision for the body you want to build, it’s natural to want it now — the danger here is lifting too heavy too soon. It’s easy to fool yourself into thinking you can lift heavier by taking shortcuts with your form, make sure you stick to step #1! Once you find the amount you can safely lift for the optimal number of reps, it’s totally normal to stay at that level for a bit. Don’t be in a rush to lift more — small increases over time will add up to more lean muscle than you’re probably thinking, so be patient and you’ll be rewarded!
Give Yourself Plenty Of Rest
I used to do strength training 6 days a week (plus tons of cardio) — I didn’t realize how much this was setting me back until much later. Please don’t make the same mistake! 3-5 days of focused, targeted strength training is enough to reach your goals. Muscle is torn down during workouts and built during rest periods, so it’s counterproductive to shortchange yourself on downtime! Rest before your workouts matters too — in other words, don’t time your cardio right before your strength training sessions or you’ll have too little energy when training.If you want to join a program that offers clarity on the exact exercises to do, your ideal number of reps, how many sessions a week to aim for, and so much more in order to build the body composition you truly want…
Follow These 3 Tips To Build The Strength Necessary For Any Exercise You Want!
Hold under tension
If you have trouble with the movement of an exercise and feel like you need some help building up your supporting muscles, isometric exercises (ones where you hold a position rather than flexing your muscles) are a great way to build up your strength and muscular endurance. Planks are one of the most common examples, but you can also hang from a pullup bar with your upper back muscles tightened or go into a pushup and hold yourself in the halfway position. This will quickly give you a great burn when you do it right!
Do the negative portion only
The hardest part of any exercise is typically the concentric or active half, but you still get benefits from the eccentric or negative half. If you’re able to do it in a secure and controlled manner (no taking risks!), doing only the negative portion at first can help you gain enough strength to do the whole motion cleanly. With pushups, this means easing yourself down to the ground slowly and resetting without actually pushing up; with pullups, this might involve pushing off from the ground and “cheating” to the apex, then gradually easing yourself back down to the ground.
Remove resistance
This won’t be possible with every exercise, but another option is counterbalancing some of the strain with a resistance band. For example, say you’re doing tricep dips elevated above the ground on a machine — if you can do it safely, try securing a band to one of the handles and resting your foot in the band (or your knee, if the band is smaller). With the right size and amount of resistance, the dips will become slightly easier, giving you more stable reps so you can work up to a fully unassisted exercise!If you want a systematic approach to building the strength and body composition you want most with coaching and support every step of the way, I created a program designed to meet your exact needs and help you finally see the results you’ve been working toward for so long…
1/1/2025
min read
Follow These 3 Tips To Build The Strength Necessary For Any Exercise You Want!
Hold under tension
If you have trouble with the movement of an exercise and feel like you need some help building up your supporting muscles, isometric exercises (ones where you hold a position rather than flexing your muscles) are a great way to build up your strength and muscular endurance. Planks are one of the most common examples, but you can also hang from a pullup bar with your upper back muscles tightened or go into a pushup and hold yourself in the halfway position. This will quickly give you a great burn when you do it right!
Do the negative portion only
The hardest part of any exercise is typically the concentric or active half, but you still get benefits from the eccentric or negative half. If you’re able to do it in a secure and controlled manner (no taking risks!), doing only the negative portion at first can help you gain enough strength to do the whole motion cleanly. With pushups, this means easing yourself down to the ground slowly and resetting without actually pushing up; with pullups, this might involve pushing off from the ground and “cheating” to the apex, then gradually easing yourself back down to the ground.
Remove resistance
This won’t be possible with every exercise, but another option is counterbalancing some of the strain with a resistance band. For example, say you’re doing tricep dips elevated above the ground on a machine — if you can do it safely, try securing a band to one of the handles and resting your foot in the band (or your knee, if the band is smaller). With the right size and amount of resistance, the dips will become slightly easier, giving you more stable reps so you can work up to a fully unassisted exercise!If you want a systematic approach to building the strength and body composition you want most with coaching and support every step of the way, I created a program designed to meet your exact needs and help you finally see the results you’ve been working toward for so long…
So You Can Make Quick And Tasty Meals Without Long Hours Or Complicated Charts!
Start with “easy” meals
Every meal plan should include some no-brainer dishes that you can make or even assemble in your sleep. Adding these in first creates momentum and allows you to write off a significant chunk of your week before you get into more complicated meals — or if you like, you can even stop at this step and give yourself an easy week! Don’t be afraid of “easy”; the faster it gets done, the more likely it is you’ll sustain solid eating habits without feeling like you’re constantly in crunch mode. No need to feel guilty as long as it works for you!
Get your fats under control
Fats (even good ones) build up quickly in our diets if we’re not careful — many foods naturally contain oils and fatty acids that can knock you off your macros quickly. A simple way to address this is to pepper some “quick win” foods into your diet like nonfat Greek yogurt that predominantly consist of protein or carbs. If you remove enough “accidental” fats, you can start deliberately adding back in high quality fats to round out your macros. This is a great position to be in and it allows you to have more freedom with your core meals.
Diversify your meals
At first, it might seem like variety will make the process take longer, but the opposite is often true. There are only so many varieties of sandwiches or pastas you can make, so don’t be afraid to try out something outside of your comfort zone! This adds a little time for research, but over time it will be much easier to generate meal ideas quickly as you have more options. Plus, meal diversity = nutrient diversity, which is essential for building a healthy body that responds to training and allows you to build the physique you want!Want more guidance on which foods to include in your diet and building a sustainable approach to nutrition? We’ve helped thousands of women get toned eating foods they love and exercising sustainably with a lifelong plan, not another 6-week fad diet that never works. To enroll in a program that allows you to create the body and life you truly want…
1/1/2025
min read
So You Can Make Quick And Tasty Meals Without Long Hours Or Complicated Charts!
Start with “easy” meals
Every meal plan should include some no-brainer dishes that you can make or even assemble in your sleep. Adding these in first creates momentum and allows you to write off a significant chunk of your week before you get into more complicated meals — or if you like, you can even stop at this step and give yourself an easy week! Don’t be afraid of “easy”; the faster it gets done, the more likely it is you’ll sustain solid eating habits without feeling like you’re constantly in crunch mode. No need to feel guilty as long as it works for you!
Get your fats under control
Fats (even good ones) build up quickly in our diets if we’re not careful — many foods naturally contain oils and fatty acids that can knock you off your macros quickly. A simple way to address this is to pepper some “quick win” foods into your diet like nonfat Greek yogurt that predominantly consist of protein or carbs. If you remove enough “accidental” fats, you can start deliberately adding back in high quality fats to round out your macros. This is a great position to be in and it allows you to have more freedom with your core meals.
Diversify your meals
At first, it might seem like variety will make the process take longer, but the opposite is often true. There are only so many varieties of sandwiches or pastas you can make, so don’t be afraid to try out something outside of your comfort zone! This adds a little time for research, but over time it will be much easier to generate meal ideas quickly as you have more options. Plus, meal diversity = nutrient diversity, which is essential for building a healthy body that responds to training and allows you to build the physique you want!Want more guidance on which foods to include in your diet and building a sustainable approach to nutrition? We’ve helped thousands of women get toned eating foods they love and exercising sustainably with a lifelong plan, not another 6-week fad diet that never works. To enroll in a program that allows you to create the body and life you truly want…
Without Overworking Yourself Or Being Locked Into Exercises You Hate
More sessions, not longer ones
If you want to increase your cardio and it’s actually going to help you move toward your goals (i.e. you’re not overdoing it), don’t just extend your sessions — you’ll benefit more from distributing it more evenly over extra sessions. This helps mitigate against fatigue as long cardio workouts drain a ton of energy. By distributing the same total amount of cardio across more days of the week, you’ll typically notice more consistent energy levels and be able to enjoy life more in general! So don’t be tempted to go through it all at once.
Set a step goal
I tell all my babes to get in 10,000-12,000 steps every day. This ensures they get in a solid amount of cardio and keep moving for a solid portion of the day without it becoming excessive. Walking is a great way to achieve this if you don’t enjoy intense cardio, and it has the added benefit of being low-impact, so you’re way less likely to sustain injuries than would from running. You don’t have to go super hard in your cardio sessions — save the most intense work for strength training where you can really feel the benefits!
Never do cardio before strength training
Doing cardio right before you start a strength workout rapidly depletes your energy and glycogen stores, leaving you with no gas left in the tank when you get into the heavy stuff! This forces your rep count and the weight you can handle to plummet, reducing your lean muscle gains. If you do them around the same time, always do cardio second —save your energy for strength training, when it’s most important. This change alone will ratchet up your gains and move you closer to the body composition you want!We’ve helped thousands of women get toned without excessive cardio, allowing them to enjoy life more fully while building a body composition they love — if you want to join a program that helps you tone up sustainably while loving the process…
1/1/2025
min read
Without Overworking Yourself Or Being Locked Into Exercises You Hate
More sessions, not longer ones
If you want to increase your cardio and it’s actually going to help you move toward your goals (i.e. you’re not overdoing it), don’t just extend your sessions — you’ll benefit more from distributing it more evenly over extra sessions. This helps mitigate against fatigue as long cardio workouts drain a ton of energy. By distributing the same total amount of cardio across more days of the week, you’ll typically notice more consistent energy levels and be able to enjoy life more in general! So don’t be tempted to go through it all at once.
Set a step goal
I tell all my babes to get in 10,000-12,000 steps every day. This ensures they get in a solid amount of cardio and keep moving for a solid portion of the day without it becoming excessive. Walking is a great way to achieve this if you don’t enjoy intense cardio, and it has the added benefit of being low-impact, so you’re way less likely to sustain injuries than would from running. You don’t have to go super hard in your cardio sessions — save the most intense work for strength training where you can really feel the benefits!
Never do cardio before strength training
Doing cardio right before you start a strength workout rapidly depletes your energy and glycogen stores, leaving you with no gas left in the tank when you get into the heavy stuff! This forces your rep count and the weight you can handle to plummet, reducing your lean muscle gains. If you do them around the same time, always do cardio second —save your energy for strength training, when it’s most important. This change alone will ratchet up your gains and move you closer to the body composition you want!We’ve helped thousands of women get toned without excessive cardio, allowing them to enjoy life more fully while building a body composition they love — if you want to join a program that helps you tone up sustainably while loving the process…
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