 You Don’t Need To Be Afraid Of Working With An Online Trainer
Today I’m going to answer some questions and tell you why, from the bottom of my heart, I believe online training is better than in person workouts. First thing’s first... Is Online Training as Safe as In Person? Let's get one thing straight: you don't need a trainer's hands on you to get an exercise right. I've been a trainer for years, in person and online, and I don’t put hands on my clients. I check their form from different angles and I teach them how to independently and confidently correct their own form, without needing me to stand next to them! This means they know how to workout on their own and in other classes without injuring themselves according to what their unique body needs. I would argue it’s more dangerous to be reliant on a trainer’s physical input! Isn’t More Screen Time Bad For You? Not when you’re working out! You’re not staring at the screen. Once you've learned an exercise you can do it without a demo - you’re not following along with the trainer (at least not in my sessions). The technology isn’t complicated either, it’s just a video call. Once you find a good spot for your phone or laptop you don’t have to think about it anymore. I can help you with this in a free consult call. Do I Need a Home Gym? No. You do not need specialized equipment. We build strength through body weight exercises (especially if you’re away from home) and dumbbells. If you have other stuff we can use that too but we can be as minimalist as you like. All you HAVE to have is a mat. Here are some of the reasons I trust that online workouts are the way to go: Why Workouts Are Better Online Specialist Training Want to work with someone who has taken the time to learn about women like you - who is thinking about the unique problems you may be facing? A 21 year old male client does not have the same needs as a 51 year old woman. At your local gym, you may just get matched with whatever trainer is available. Online, you can get to know a trainer's philosophy and approach and choose the right person for you. No Wasted Time A 1 hour session only takes 1 hour! There is no wasted time getting ready to leave the house, driving across town and finding parking, so there’s more scheduling flexibility. Plus you can keep doing other tasks right up to the start of your workout without the interruption of leaving home. Comfort & Privacy Don’t fancy working out in front of strangers? Want to talk about personal things without a whole section of the gym hearing you? Don't feel like 'putting yourself together' to leave the house? With online training you don't need to worry if you’re in need of a shower or have gas! No Wasted Energy If you’re feeling under the weather you can stay home. You can do an easy session if you’re up for it then go back to the couch. Or maybe you're contagious but feeling fine. With no wasted energy, traveling and dealing with the outside world you don't have to miss workouts. Confidence Building When you learn how to correct your own form, you gain confidence that you can take with you to any workout. And because you are less likely to miss an online session - you can consistently show up for yourself - reminding yourself that your health and sanity matter. Consistency & Boundaries An online workout program helps you get into the habit of making time for yourself at home. You can create a workout space just for you and set some "do-not-disturb" boundaries at home. You get to keep the same trainer even if you travel or relocate a lot so you don't have to keep starting over. Accountability You have an appointment booked in and if you miss it you can’t get that session back, just like in person, and you’re less likely to forfeit when there’s no chance of bad traffic or having to get over the hump of leaving the house. Here’s how my training works: My program focuses on getting women into the groove of exercising at home regularly and feeling confident that they are doing the workouts they need to support healthy aging. This is how we start:
It's a breeze to stick to your fitness routine with training that maximizes your time and energy. Online training is not just safe and effective, but it also transforms your home into a 'me time' sanctuary! As you progress, your confidence in your own body skyrockets. My clients don’t deny that it was nice to be in person but during COVID we went online and never looked back! They still get a great workout in, we still connect human to human and they still get specialized programs and the attention to detail they would get in person. Stay fit, stay fabulous, Clara xx Want to get these articles straight to your inbox each week? Sign up here  The Secret Elixir to Acing This Aging Thing.
Have you ever REALLY delved into the INCREDIBLE ways exercise can reverse some of the physical and mental effects of aging? Of course, there are the obvious perks - exercising, especially lifting weights, keeps our bones strong and our muscles toned. It helps maintain a healthy weight, keeps our heart strong, and lowers the risk of all the most common chronic diseases like diabetes and hypertension. But what's even cooler is how exercise can turn back the clock on aging, getting rid of stiffness and making you feel like you've got the energy of your much younger self. As we age, our metabolism has a tendency to slow down, which is one of the reasons we gain weight after menopause, even when we're not making any changes in our lifestyle. Exercise revs your metabolism back up. We actually do tend to move less, which starts a cycle of aches and pains because we're not as active. And when we're hurting, we're less likely to feel like moving, even though exercise is a big part of treating arthritis for example. "...cognitive decline is almost twice as common among adults who are inactive compared to those who are active." CDC. Working out isn't just about physical gains; it's a powerhouse for your mind too. It can enhance cognitive function, improve memory, and even reduce the risk of dementia. So, if you're worried about becoming forgetful in your golden years, put on those sneakers! Ever noticed how a brisk walk can clear your mind and give you a fresh perspective on things? That's exercise working its magic on your mental well-being. When you exercise, you become more emotionally resilient because the body releases endorphins that reduce stress and anxiety. Those feel-good chemicals can also chase away the blues and boost your overall mood. Exercise can also have an awesome effect on your self-esteem and confidence. It's not about fitting into a certain size; it's about feeling strong, capable, and proud of what your body can do. This is something I really notice in my clients - they have more confidence now. They know their bodies well and they feel good showing up for themselves consistently. They have decided to make exercise a non-negotiable part of their routine, and the results have been incredible. Try a free workout with me. Exercise is like a secret potion for a healthier, happier, and more youthful you. It's not about striving for perfection; it's about enjoying the wins and benefits along the way. Age can be just a number, and with regular exercise, you can get into your best shape yet!! Clara Depont CPT, CYT Want to get these articles straight to your inbox each week? Sign up here  I don't care if you lose weight unless a health issue is SOLELY the result of weight.
Saying this might seem a little strange coming from me because I am constantly talking about how to lose weight. So let me explain… Weight loss is the number one reason MOST people seek personal training so I speak to that but I am passionate about ALL the benefits exercise offers. Regulating weight is just one of them. I want to make something absolutely clear: unless a health issue is SOLELY the result of weight (and not the habits that got you there), you can absolutely be both happy and healthy without dropping a single pound. I want both of these things for you and fortunately, the weight loss strategies I teach help you achieve them, so I get to have my own agenda alongside yours :) Here are some things you can do that have a positive effect on health, happiness AND weight.
In short, moving your body and embodying nourishing lifestyle habits will help you lose weight but more importantly (to my mind anyway) will give you more health and happiness. Clara Depont CPT, CYT 💚Want to get weekly content like this straight to your inbox? Sign up HERE Curious how to turn these habits into a plan that actually sticks? Check out my programs to get personalized workouts, daily accountability, and a step-by-step approach to feeling healthier, stronger, and happier, no matter what the scale says  Belly fat, hmph. So stubborn! If you're tired of trying to get rid of it, unsuccessfully, you're in the right place. I'm going to share what you ACTUALLY need to include in your workouts to make your belly look flatter.
Switch On Your Inner Corset Firstly, I teach my clients to engage their deepest core muscles. We do this through core exercises, but they're different from crunches. It takes a little mind-body connection, and when you master this, your abs can start looking great fast, especially as they help improve your overall posture. Standing tall instantly makes you look leaner. Work Large Muscle Groups I know you've been told that you can't spot reduce fat, and you probably don't really believe it... well, in addition to switching on your inner corset... Here’s why you need to work other parts: Working out large muscle groups - like your legs with squats or your back with rows - makes you burn loads of calories during a workout. These muscles also need calories to recover, so consumed calories are burned by your muscles instead of being stored as fat. All of my client programs include strength training. Manage Stress: Stress increases cortisol, and cortisol causes your body to store fat in your belly. I address this in workouts by including cardio, which is an excellent cortisol burner and a feel-good endorphin releaser, and by finishing each session with a substantial stretching session and restorative yoga. Get Started If you want to try out this kind of workout I include full-body fat-burning workouts that incorporate all of these elements in the 3M Method We can create a personalized plan that starts with small, achievable goals and gradually builds into a routine that fits your lifestyle and mood. Clara Depont CPT, CYT  Exercising with a companion Isn't Just About Fitness
Working out together is the BESTEST thing to do as friends or partners! It strengthens your relationship and gives you a shared purpose to work towards. Here’s why it’s so cool: Quality Time While you are working out, you're (hopefully) not checking your phone or getting distracted; you're just hanging out, focused on one objective. And while deep conversations are great for strengthening a relationship, so is sharing a laugh. When you work out with a companion, you can be yourself and get fit simultaneously. Mutual Support Working out together gives you the opportunity to cheer each other on. There's something really special about going out of your comfort zone and having a loved one give a word of encouragement or a pat on the back. Plus, you get to celebrate each other’s wins, be it beating a 5k time or surviving a challenging yoga class without bursting into giggles! Explore Together It's an adventure to try new things with someone you love spending time with. It doesn't matter whether it's rock climbing or taking a walk in the park; doing these things with a friend makes them all the more memorable. Non-Verbal Bonding When you workout with another person, you start copying each other and moving at the same time. It's called non-verbal matching, and it actually makes you feel closer to one another. Plus, you have all those exercise-induced endorphins flowing around your bloodstream, making you feel bonded. Shared Goals It isn't just about bonding, of course; it's about pursuing a shared goal and getting healthier as a team. It's a great feeling - knowing that you are doing something good for your physical and mental well-being and it is a powerful motivator to know that YOU showing up means you're supporting your partner too, whether it's training for your first 5k, mastering a yoga pose, or sticking to a consistent workout routine. To sum all this up, exercising as a team isn't just about fitness; it's about nurturing your relationship, sharing laughter, offering support, and reaching your fitness goals together. Try a free buddy workout with me. Clara Depont CPT, CYT Want to get these articles straight to your inbox each week? Sign up here.  You know what? I secretly look forward to laundry day. It's a non-negotiable-automatic-activity, and I love it because there's no decisions involved; it's just a simple task that happens without fail every Thursday.
I've been pondering how to make exercise feel the same way - like something that is so routine, we don't have to be 'motivated' to do it; it just happens. To be honest, even though I am a personal trainer, I'm not the kind of woman who leaps out of bed at dawn all ready for a workout, or one of those fitness enthusiasts who lives and breathes the gym life. So, I HAD to figure out how to make workouts automatic for me too. This is what I came up with… Work out at the same times each week Here’s why:
Those of my clients, who work out with me at the same time each week, have accountability because it’s booked and paid for, but more than that, they have simply repeated the same habit until it’s become automatic. Workout with me HERE Those of us who don't have a personal trainer can create our own consistency. A good (habit stacking) strategy is to schedule workouts before or after another commitment, or at an hour that you HAVE to do them because there are no other suitable times. For example, if you're too tired to walk after work, then you HAVE to go in the morning. Then you HAVE to be finished in time to leave for work. Or you could walk to your weekly Spanish class so that you are stacking a new habit (walking) to an existing one (Spanish class). You can make exercise feel automatic by sticking to the same time every week until it simply becomes second nature. Would you like help to get into the habit of working out, while gently making changes that help you lose weight without punishing yourself? Check out the my personal training programs.  Alternative Ways to Approach Weight LossWe all know that losing weight isn't just about ticking off a checklist of things we "should" do. It's way deeper than that. It's about truly feeling that we deserve to be well and not sabotaging ourselves - so we’re not fighting an uphill battle.
And thank goodness we've got people like Louise Hay to guide us. She was the ultimate self love guru, and her approach was so simple yet so powerful. She was all about self-love, self-acceptance, and building a positive mindset to have as your secret weapon in achieving whatever you want. Here are some of the concepts Louise Hay taught: Self-Love and Self-Acceptance The foundation of Louise’s philosophy is a big dose of self-love and self-acceptance. Once we love ourselves for who we are, we start to want the best for ourselves even while we are changing. Mindful Eating Louise believed in tuning into your body’s needs instead of dieting. Like savoring every bite, letting your body tell you when you're full, and truly enjoying your food. Mindful eating can help prevent overeating and promote a healthier relationship with food. She also advocated for consuming natural foods, rather than processed or chemically altered foods. Letting Go of Negative Emotions Louise Hay believed in releasing negative emotions, including guilt and shame, which often get tangled up with body image issues. Holding on to painful emotions can make us want to eat more to suppress or cope with the pain they cause. On the other hand, letting go of these emotions, makes space for self-acceptance and all the positive change that comes with it. Positive Affirmations Louise loved positive affirmations, and honestly, I find them to be like little pep talks that rewire my brain. They can work as gentle nudges to stick to your healthy habits. So, you're not just telling yourself you need to hit the gym; you're telling yourself, "I respect my body by doing workouts I enjoy." Law of Attraction This might sound a bit "woo-woo," so it's not for everyone. However, Louise taught that focusing on positive thoughts and emotions attracts positive experiences. For instance, visualizing your body in a state of health and vitality can help it manifest those qualities. In a Nutshell Louise Hay's approach is like a wellness cocktail of self-love, affirmations, mindfulness, and embracing the whole you. It's not just about shedding pounds; it's about shedding negativity and setting yourself up for a balanced and fulfilled life. Clara Depont CPT, CYT Would you like to work out in a way that makes you feel strong, confident, and awesome instead of critical of yourself, while gently making changes that help you lose weight without punishing yourself? Check out the 3M Method  Do you find yourself setting the same unreachable goals over & over again? Setting the right goals can make all the difference. Just when I thought there were no new ways to approach goal setting, I came across "Burnout: The Secret To Unlocking The Stress Cycle" by Emily Nagoski, PhD, and Amelia Nagoski, DMA The book offers a new take that emphasizes avoiding burnout - which often seems to be our problem when it comes to not achieving all the things we want. Instead of boring old SMART goals, their framework involves setting goals that mean something to you - can be achieved soon - you are certain you can achieve - and that you feel good about. Use this method when you're feeling overwhelmed or burnt out - or if you want to avoid getting to that stage! PERSONAL "Why does this goal matter to you? How much does it matter? Tailor your goal so that it matters to you." Goals driven by the notion of "I should" or societal ideals like "women should look like…" are not inspiring! Focus on the difference it will make in your life instead. What are the outcomes that, once achieved, will make so much difference that it's worth the work? Whether it's self-confidence, setting an example for your kids, or living longer - a personal connection helps you commit. SOON "When will you know you’ve succeeded? Your goal should be achievable without requiring patience." What deadline feels realistic but not too far off? Is it 30 days? 7 days? This allows you to get some quick wins under your belt and experience positive changes sooner. A deadline months away may feel distant, abstract and thus unattainable. On the flip side, aiming for achievable milestones in the near future can give boost your motivation. CERTAIN "How confident are you that you can succeed? Your goal should be within your control." I’m always preaching this one! When we set unattainable goals, we fail and that knocks our confidence. Goals should be both personally achievable and feasible in terms of time and resources. While "everyone has a book in them," most of us lack the time and energy required to write the said book, even though we have the ability. Same goes for weight loss and fitness goals. POSITIVE "What improvement will you experience when you win? It should be something that feels good, not just something that avoids suffering." You might have heard of push and pull motivation. In the context of fitness, weight loss, and health, we often think about getting rid of fat or avoiding health issues (push factors). But there are so many exciting outcomes (pull factors) of becoming fitter, healthier, or losing weight. While push factors can motivate us, pull factors are more exciting. Reflect on the positive outcomes of your fitness journey: like more energy, better mood, and overall well-being. Actually, don’t just reflect on them, take a moment to visualize yourself as a new person - feeling amazing! CONCRETE & SPECIFIC Concrete: "How will you know you’ve succeeded? There is an external indication that you have succeeded." Specific: "As opposed to general. You should be able to visualize precisely what success will look like." A real trigger for burnout is not reaching the targets we set for ourselves. We may never feel good enough simply because we're not setting a clear target and acknowledging when we reach it. Instead of a goal to "get fit," aim to complete a certain number of steps, miles, or workouts by a specific date so you get to celebrate milestones or adjust the plan as necessary. Goal Example
Over to you: What goal would be meaningful to you? How is your goal meaningful to you? What timeline works for you? What are you certain you could achieve by this deadline? Can you picture the exact outcome? What are the positive outcomes? How will you measure your progress? Reframing goals-you-never-reach in this way, removes overwhelm and boosts confidence by giving you a quick win. Want to get weekly content like this straight to your inbox? Sign up HERE  No one wants more belly fat, an uncontrollable appetite and cardiovascular disease!
High fructose corn syrup makes us gain weight, store belly fat and even lead to a food addiction in some cases! Too much sugar isn’t great either, but getting off the HFCS roller coaster makes it easier to cut down on the purer forms of sugar. How HFCS Affects Hunger HFCS is such an intense form of sweetness that it actually desensitizes our brain and increases appetite. It’s like sugar on steroids. The hunger hormone leptin can no longer tell our body it’s had enough food so we can’t stop eating and gaining weight. The Negative Health Effects of HFCS HFCS is converted primarily into fat and triglycerides. People who consume HFCS have 200% higher levels of triglycerides than those who consume glucose and are likely to gain belly fat which puts them at risk of cardiovascular disease - not to mention insulin resistance. Why HFCS is Addictive? Our bodies aren’t designed for such intense sweetness so we get a dopamine boost when we consume it. Like all addictive substances (or behaviors) we need more and more, to get the high. Along with caffeine, it’s probably the reason so many people get addicted to soda. “Just like alcohol, the more HFCS you consume, the more likely you are to develop an addiction—a craving for more food, an inability to stop eating, a preoccupation with the next meal, and withdrawal symptoms when you stop.” By James Greenblatt, MD So there’s that! How to Give up HFCS Try going without HFCS and see if your mood drops, and if you find yourself turning to something else as a pick-me-up, like caffeine, fast food, or other types of sugar. If you need HFCS to help regulate emotions or energy, you may need to swap over to a more natural form of sugar first, and take it from there. HFCS is replacing sugar in processed foods, even ones that aren’t traditionally sweet, because it’s cheaper, more concentrated, and works as a preservative. So read your ingredient labels. It is also called maize syrup, glucose syrup, glucose-fructose syrup, tapioca, syrup fruit fructose, crystalline fructose, isoglucose. The High Fructose Corn Syrup roller coaster of uncontrollable hunger, fat gain and addictive behavior can easily be avoided by not buying food that contains HFCS and even swapping to ‘ordinary’ sugar. Want to get this blog in a weekly email? Sign up HERE Clara xx Reference  Giving Into Temptation?
It's time to talk about those sneaky short-term pleasures that mess up our weight loss and fitness goals. You know the ones - someone left donuts in the break room, going home to Netflix feels more appealing then hitting the gym or grabbing take out is more tempting than eating what’s in the fridge. These, in the moment, urges are like shiny objects leading us away from our long term goals. They make us feel good right now at the expense of reaching our long term goals. We know this, so why do we keep falling into this trap? In short, it's pesky negative thoughts and feelings that make us vulnerable to falling off track. Simple feelings like stress, boredom, or feeling down can trap us into doing things we know we shouldn't. But we do have the power to take control of these cravings. We can turn around negative thoughts and we can choose to explore different practical solutions to in-the-moment-urges which I'll talk about here. Trust me, it's not easy but it's worth it. Have a healthy snack on hand to help you resist the donuts in the break room. Book a class or 1:1 session at the gym so you HAVE to go after work instead of straight home to Netflix. Or pre-prepare food you enjoy so you have something TASTY to look forward to when you get home. And do these things consistently. Once you’re willing, really willing, to acknowledge, what you're doing, you can more clearly associate daily actions with negative outcomes. And this can be a great motivator (if a little depressing)! How many cookies are you eating? How much of your diet is sugar or refined carbs? How will you feel in 10 years if you keep this up? With some serious commitment and self-love, you can kick those short-term pleasures to the curb and stride confidently towards your fitness and health goals!!! You got this! Want to get content like this in a weekly email? Sign up HERE Clara xx  If you're not currently exercising, it can feel intimidating to take the first step, especially if you’re being told repeatedly that you HAVE to join a gym to get fit.
Luckily you can get started in a simple, non intimidating way (without the gym). First 7 Days During week one, there's no need to change anything. You can simply observe where you're at so you can set a good goal at the end of the week. Count steps if you have a tracker or just make a note of movement and active hobbies like gardening, cleaning or taking the grandkids to the park. After 7 Days After 7 days it’s time to set a small goal. Choose an activity that would be REALLY easy to stick to for the next 30 days, whether it’s something you do daily or 3 times a week. The aim here is to create a small project you can FINISH so you can build up a habit and your confidence. Avoid going from zero to a hundred in the first week and getting burnt out or injured. Some people do really well with starting a daily habit like committing to 5 minutes of Pilates each day or a brisk 10-minute walk around your block every morning. Others prefer to commit to something like a weekly exercise class or classes. The Next 30 days Now that you are moving more, consume more protein so that your muscles can 'reform' after a workout to begin creating a gorgeous toned body! An ideal protein intake is 0.68 times your body weight in pounds. For example, if you weigh 180 lbs, aim for around 122 grams of protein per day. Moving more plus a higher protein intake, makes your body need more water. Water aids protein digestion, helps post-exercise soreness, and makes exercise easier by lubricating joints and regulating temperature and energy levels. Aim to drink at least half a gallon (64 fl oz) of water per day. After 30 days After the initial 30 days you’ll have transformed into someone who exercises! GO YOU! Now it’s time to keep up the momentum by choosing your next goal that excites you and takes into account how this month went. Summary of Steps
These steps aren't about making drastic changes or instantly transforming your whole body. They're designed to help you form a solid foundation of small wins to build confidence. Would you like help to create a personalized plan that starts with small, achievable goals and gradually builds into a routine that fits your lifestyle and mood? Check out my Lose 5 lbs This month (& any month) program.  Want Motivations to Exercise?
Sometimes, finding motivation is as simple as asking yourself a few basic questions and choosing to act. Here are some of the main inside my free Get Motivated to Move workbook: #1: Why do you want to exercise? What is important to you in life, and how does exercise help you achieve your goals in these areas? #2: What's stopping you? What are your reasons for not working out, and what fears are holding you back? #3: What will you do about these obstacles? Are there ways to overcome your reasons and fears? What steps are you willing to take to finally get moving? ------ Want to go deeper with these questions? Download the short workbook HERE  I love this model because it cuts right to the heart of emotional overeating. I'm not saying it's easy to stop, but this strategy makes it easier to manage. Stage One: Feeling Pain This is the sucky part. We feel bad in some way, and we just want to stop feeling bad. Stage Two: Stopping Pain We eat or drink something that’s not good for us to get some relief from the aforementioned pain. Maybe we are aware of this, and we know that we are about to devour an entire sheet cake because we're pissed about something, or maybe we just do it subconsciously, and are always eating to avoid feeling uncomfortable. Stage Three: Feeling Better Now we're experiencing sweet relief. We’ve used food to give our self a break from the pain. Stage Four: Regret Once the sugar high or food coma wears off we are super aware that we've eaten too much or consumed something that doesn't agree with us, making us feel nauseous or bloated. Maybe we are berating ourselves. Now We're Back to Stage One: Pain and Discomfort Food may or may not have an addictive quality for you. Either way, eating to avoid emotional pain will probably be a really hard habit to break. Similar to associating a particular food with heartburn or bloating or a headache, you can learn - over time and with work - to associate the urge to overeat with temporary relief followed by regret. It's more black and white for someone in recovery who can associate one slip up with the downfall of their whole life. It's harder to work in these grey areas, but here is how to do it: How to Stop Emotional Eating
You've got this! If you want some support download the Free weight Loss Mindset Reset Audio Program or join me for the Fit & Fabulous Weight Loss Bundle. Clara xx  This is steps 3 of 3 steps to prevent and manage diabetes. STEP 1Step 1 was to get enough sleep. STEP 2Step 2 was to get enough protein. STEP 3Now, here's the step that involves work – EXERCISE. This is the ultimate way to keep your blood sugar levels in check and help your body use sugar instead of storing it as belly fat, etc.
150 minutes a week (2.5 hours) is a good place to start. That' not 150 minutes of workout time. This is simply the minimum amount an active person might MOVE every week. We need to be active every day. Walking counts, cardio counts, and activities like weeding or simply walking around a museum or supermarket also count, as long as we are generally on our feet. For a body with a good defense against diabetes, it needs good muscle mass, which unfortunately starts to deteriorate quickly as we age. That's why we have to do resistance training. Only two workouts a week is needed to maintain muscle. Outside of our workouts, my clients run, walk the dog and do yoga, and some are just super active, walking up and down the steps in the New York subway. Either way, they are active every day in addition to workouts. The 2 hours of workouts they do with me a week covers resistance training, core and mobility training plus cardio to a lesser or greater extent depending what they are working on. So, there you have it. There is work involved, but this SIMPLE habit could be started this week if you want to prioritize it Try:
Remember, this habit will not only help you prevent and manage diabetes but also keep you looking and feeling great! Want to get these articles straight to your inbox each week? Sign up here Stay fit, stay fabulous, Clara x Today I'm sharing step 2 of 3 for preventing and managing diabetes. STEP 1 The first step was to get enough sleep because the lack of good quality sleep messes with our hormones and insulin sensitivity. STEP 2Another of the easier changes we can make is eating more protein. Most of us are actually DEFICIENT in protein, meaning we don't even eat enough for our bodies to heal properly from an injury. It's not surprising, really. It's so easy to just eat carbs because that's what we crave. Protein helps with sugar and carb cravings by giving the body a constant slow-burning form of energy to stabilize blood sugar and keeping us feeling full and not craving carbs and sugar. 🔹The ideal amount of protein is 0.68 times body weight in pounds. So if you weigh 180 lbs, aim for about 122 grams. |
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