Inspire Fitness

Eating enough protein at each meal, including lunch, will help your fat loss efforts. To ensure you are eating enough protein daily - try this equation 1.6 - 2.2 g protein/kg (goal) body weight. This is a general recommendation. Individual needs vary. Take a listen to 4 different lunch options to help you hit 40 g protein at your lunch meal. Follow for more nutrition tips!  “Take care of your body...

It is SO EASY to underestimate how many calories you consume. And some foods, even “healthy” options are more calorie dense - these foods pack a lot of calories into a small volume, making them easy to overeat. Here are some common culprits: Nuts & Nut Butters Cheese Avocados Granola & Trail Mix Dried Fruit Oils & Dressings Restaurant & Fast Food Meals Chips & Crackers Coffee S...

Too many women overthink the perfect diet or workout plan and end up doing nothing. Fat loss happens through consistent, imperfect effort. And overthinking it will likely have you never getting started. You don’t have to have everything dialed in before you start. Just focus on one thing, like adding protein to your meals or strength training twice a week. The “perfect” time will never come, and s...

I recently traveled to the Dominican Republic on a 4 day get-away. I used the gym at the resort & observed women working out with weights. There were 3 mistakes that jumped out at me: 1. Lifting Too Light 2. Doing Cardio Between Lifting Sets 3. Combining Multiple Movements w/ Same Weight Doing these things will NOT maximize your results. Take a listen to why.  Join us in the Inspire Fitness pr...

I am traveling home today from the Dominican Republic. On this episode I'm sharing some of my travel day tips & tricks. Take a listen! Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey. Youn...

As January wraps up and we step into February, we are taking some time to pause, reflect, and refocus. Whether you crushed your January goals, hit a few bumps in the road, or feel like the month flew by in a blur, this is your chance to reset and move forward with purpose.  In today's episode, we dive into some quick, actionable tips to keep your momentum going and ensure you’re feeling stron...

If you want to get the most out of your fitness efforts paying attention to Rate of Perceived Exertion (RPE), Progressive Overload & Reps in Reserve are essential! Take a listen as I explain how hitting the sweet spot with each can give you the definition & tone you are looking for.  Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: h...

I have committed to walking outdoors every day in the month of January. This goal has pushed me out of my comfort zone (literally!);  I have faced challenges such as cold weather, wind, darkness, illness, busy schedules and travel & yet I have stayed committed to my goal.  If I can do this every day in January, you, too , can take a step towards your goals. Start small, but start TODAY! Join u...

Mobility exercises are movements that help your body move more freely and easily. They focus on improving your joints’ range of motion and how well your muscles work together during movement. Unlike stretching, which focuses mainly on lengthening a muscle, mobility exercises also work on strength and control in those movements. These exercises make daily activities, workouts, and even walking feel...

I often get asked for specific exercises to help women spot reduce fat from their problem areas. I wish I had a magic wand to help them do this! The truth is- there is no magic wand! You can't spot reduce. Fat loss in these areas requires systemic fat loss which requires a calorie reduction. Fat loss is aided by lifting weights consistently & consuming adequate protein. "The reason i...

Set the tone for an amazing week ahead by committing to small, intentional actions that bring you closer to your goals. What will YOU commit to this week? Take a moment to reflect on your goals, whether they’re fitness, nutrition, mindset, or personal development, and think about what you can do in the next 7 days to move the needle forward. Here’s how to make your intentions count: Make Them SMAR...

The weekend is here! And often that makes it more difficult for us to stay on track with our healthy habits. Don't let the weekend win. Stay focused & keep working towards your goals. 1. Plan ahead for meals & social events 2. Move your body 3. Don't treat the weekend as a free for all 4. Hydrate & sleep well 5. Set non food related rewards "The difference between who yo...

Feeling overwhelmed by your fitness and nutrition goals? In this episode, we’ll explore why small steps matter, how to avoid the all-or-nothing trap, and why slowing down can actually help you make lasting progress, especially during the post-resolution slump.  "Progress, not perfection." Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Insta...

Six years ago (on January 1, 2019!), I started Inspire Health & Wellness with a Facebook page & a flyer. As I reflect on the past 6 years I am grateful that the 38 year old version of myself took messy action & just got started. If you have been contemplating change, remember that it is okay if it feels scary. But waiting won't make it feel any less scary. The step you take today...

I have a love/hate relationship with New Year's resolutions!  "Resolutions are a tool, not a rule." Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey. Young. RD.CPT?mibextid=LQQJ4d Joi...

Reflecting on the past is essential for personal growth & can be of great value as we prepare to start the New Year & set intentions.  "The best way to predict your future is to create it." Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_sourc...

Today I am publishing Episode #100 of the Inspire Fitness podcast. As I reflect on the past 10 months of podcasting, I want to thank those who have supported me along the way. THANK YOU to all the listeners & to my many guests over the past 10 months. I appreciate you! "Small Steps consistently taken lead to big milestones achieved. Here's to showing up, no matter how small the effor...

As we approach the Holidays in the week ahead many of you have a lot of demands on you, including shopping, wrapping, decorating, cooking... Don't let the hustle of the Holidays derail your progress. Keep your fitness a priority & remember that a short workout is always better than none at all. “A little progress each day adds up to big results. Even the smallest effort today is a step to...

Creatine has many benefits for women over the age of 40, including: Preserving age-related muscle loss Strength gains Bone Health Cognitive function Creatine monohydrate is the preferred type of creating supplementation & most women should take 3-5 g daily;  Always check with your doctor or pharmacist before starting a new supplement. "Exercise is not a luxury, it is THE KEY to healthy ag...

I committed to 30 days of no alcohol in the month of November. I am not an alcoholic, but I do recognize that consuming alcohol has many negative health affects. I have been mindful & intentional with my alcohol consumption more so as I have gotten older, & the benefits I experience from being alcohol free are pretty incredible.  "If it wasn't hard, everyone would do it. It'...

Kim has been a part of the Inspire Community for just under 2 years. She recently lost 14 pounds when she took part in the Fuel to be Fit program & learned how to dial in her nutrition.  Take a listen to Kim's journey & get INSPIRED! "Believe you can and you're half way there." Theodor Roosevelt Join us in the Inspire Fitness program: Use the link here: https://inspireh...

December can be a challenging month to stay consistent, but it's also a critical time to prove to yourself what you are capable of.  "You didn't come this far to just come this far." Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr...

A balanced gut mircrobiome can aid in digestion, help the body absorb nutrients and can support a strong immune system. When the gut microbiome is imbalanced, you may experience more inflammation, weight gain & poor mental health. Consume more pre/probiotic foods to support optimal gut health & improve your overall health & wellbeing.  "Don't compare your results with someone...

I recently purchased a weighted vest & I have been loving it! Wearing a weighted vest has many benefits for women over age 40, including: Improved Bone Health Enhanced Strength & Muscle Retention Improved Functional Fitness Increased Calorie Burn Better Cardiovascular Health Better Posture & Balance "Six months of focus & hard work can put you 5 years ahead in life. Don't...

Follow these steps to stay on track this Thanksgiving! 1. Start the day with intention 2. Plan ahead 3. Prioritize protein & veggies 4. Be mindful while eating 5. Be choosy with treats 6. Set limits on alcohol 7. Stay hydrated 8. Get moving 9. Avoid the all/nothing mentality Enjoy this day of family, friends and giving thanks. Be mindful & intentional and enjoy the food without guilt! &quo...