Carbohydrates ARE NOT BAD FOR YOU! Your brain NEEDS glucose! For every 1g of carb your body holds on to 3g of water (this is how our body stores glycogen as FUEL!) more whole food carbohydrates = more fibre = better weight control & improved long-term health.

There is NO need to cut out macronutrients from your diet to lose weight. Let me remind you the keto diet was designed for epilepsy. Do not remove carbohydrates unless it is medically necessary!

When it comes to gaining strength/hypertrophy you want to focus on the BASICS-> progressive overload of your main movement patterns (push, pull, hinge, squat, lunge).

Despite popular belief you can eat late at night!!! If you are hungry eat, the timing honestly doesn’t matter, listen to your body.

Cardio is not the only way to lose weight. Strength training & nutrition should be first, followed by cardio for improved heart health. You can train your body to be able to EAT MORE by gaining muscle. The more lean muscle you have, the more calories you burn at rest = higher metabolism.

Weight training will not make you bulky, women don’t have enough testosterone for that. What it will do is build your body shape, tighten it up, speed up your metabolism & help you feel stronger. Having more muscle leads to more calorie burn throughout the day.

Under eating has been proven time and time again to relate to weight gain & weight fluctuations later in life. Women especially, I find to always be either under eating due to a busy/stressful lifestyle or are purposefully trying to restrict due to diet culture. 1200 calories is not enough.

Eating less & exercising more will not lead to better results in the end. Especially for women this causes a lot of stress on the body. More stress = higher cortisol = more belly fat/fat storage.

If you aren’t seeing results take a look at other areas of your lifestyle-> SLEEP, stress, work/home life, relationships, mindset, food quality, chemical/toxin exposure (food/beauty products/cleaning products).

There is no such thing as a fat burning food or a specific product that will speed up your metabolism.

Sleep is #1 for muscle recovery.

Focus on what you CAN control-> more nutrient dense food, more vegetables, consistent movement, adequate rest, better mindset.

You don’t have to be perfect, be flexible & balanced.

Coach Ash

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