Inspire Fitness

NEAT is Non-exercise activity thermogenesis. It essentially means the energy that your body expends in all activities that does not include sleeping, eating or formal exercise.  NEAT may account for 15-30% of your total calorie expenditure. Increasing NEAT will help you burn more calories & increase your fat loss results.  I review suggestions on how to increase your NEAT. "Do something t...

If I were starting a fat loss journey I would do the following: 1. Increase awareness of my intake by starting to log & track my food intake & be mindful of portions 2. Prioritize protein & focus on fiber 3. Increase water 4. Increase daily steps 5. Lift weights 3x per week Bonus- Get support & accountability "Because easy doesn't change you." Follow me on Instagram:...

James Clear, author of Atomic Habits, talks about the "Valley of Disappointment" & the "Plateau of Latent Potential". When you are trying to make behavior changes, you may get frustrated when you don't see immediate results. Your energy is not wasted in these early days, it is, instead, being stored.  When you continue to focus on the BEHAVIORS you are trying to change...

When starting a new fitness routine it is common to have sore muscles. You can minimize muscle soreness by using the following strategies: Start Slowly and Gradually Increase Intensity: Begin with lighter weights or less intense workouts. Gradually increase the intensity, duration, or weight to give your muscles time to adapt. Warm-Up Properly: A good warm-up can help your muscles prepare for the...

Protein is a key nutrient for women over age 40 who are trying to lose fat. If you are eating 2 eggs at breakfast, that isn't enough.  Eating sufficient protein during your fat loss journey will help you maintain your lean muscle mass as you lose fat. It will also help you stay more full & satisfied. Eating sufficient protein also helps you burn more calories through the Thermogenic Effec...

I review common fitness myths for women over age 40 & BUST the heck out of them. "Your body will be around a lot longer than that expensive handbag. Invest in yourself." 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 Click here for s...

Rest days are crucial in a training for women over age 40  for several reasons: 1. Muscle Recovery- Exercise causes micro-tears in muscle fibers. Rest allows these fibers to repair and grow stronger. 2. Prevention of Injury- Continuous training without rest increases the risk of overuse injuries, such as stress fractures, tendonitis, and joint pain. 3. Mental Break- Rest days help prevent burnout,...

As a Registered Dietitian I get asked often about collagen. Take a listen to my thoughts on collagen & as always- talk to you doctor about any supplements you are considering. You Got This! 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 Click...

Women over the age of 40 have unique challenges that affect our mental load & our fat loss as a result. There are strategies you can use to help support your fat loss goals while managing high stress during this challenging time. Take a listen! Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.f...

When motivation wanes for working out or sticking to dietary strategies for fat loss, try these approaches: Revisit Your Why- Remind yourself why you started. Reflecting on your reasons can reignite your motivation. Set Realistic Goals- Break down larger goals into smaller, achievable milestones to maintain a sense of accomplishment. Find Enjoyable Activities- Choose exercises and healthy foods yo...

Losing fat is different than just losing weight. Weight loss happens when you eat fewer calories than your body needs. Just focusing on weight loss is not ideal for several reason: Fluctuations occur. Focusing on just watching the scale go down  doesn't indicate your true progress. Your lowest weight on the scale does NOT equal your best version of yourself or the healthiest version of yourse...

If you are struggling to lose weight, there could be various reasons, but often it is because you aren't truly in a calorie deficit. 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 Click here for services: https://inspirehw.com/ Join us in the...

"Macros" is short for macronutrients, which are the three main types of nutrients that provide energy and are essential for various bodily functions. The three macronutrients are: Proteins, Carbohydrates & Fats Balancing your intake of these macronutrients according to your dietary needs and goals can help optimize health, performance, and body composition. I use a macro-based approa...

You won't see me doing these Things on Vacation! 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 Click here for services: https://inspirehw.com/ Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/  Follow me on In...

Dr. Sina Arham is the co-founder of Fridays- a telemedicine company dedicated to transforming the landscape of obesity care. Join us as we discuss weight management including challenges & strategies for the over 40 female population. Connect with Dr. Sina Arham on IG:  https://www.instagram.com/joinfridays?igsh=aWJtYWRwNGM1dnh1 Follow me on Instagram: https://www.instagram.com/fit.nutritionist...

One of my favorite books on behavior change is Atomic Habits by James Clear. In his book, Clear describes a simple strategy to support behavior change in the early states. It's called Implementation Intention. Implementation intention can be used for any habit you are trying to initiate. Just use this formula:  I will (BEHAVIOR) at (TIME) in (LOCATION).  The more effort you put into thinking...

Sarah has been a member of the Inspire Fitness community since January of 2024. Over the past 6 months, she has made herself a priority. As a result, she has lost weight, gained confidence & most importantly, she has become a woman who prioritizes her health & fitness. She has found herself - and her inner athlete again! Take a listen as Sarah shares her struggles & her successes. Her...

If you are trying to lose fat, you need to create a calorie deficit and maintain it consistently. Doing so will force your body to use stored energy (ideally fat) to make up the difference, leading to weight loss. Find your maintenance calorie level @ tdeecalculator.net & subtract 300-500 to create a moderate calorie deficit. Tips to maintain a calorie deficit: Prioritize Protein Focus on Whol...

Jen has been a member of the Inspire Fitness community for a little over 2.5 years.  She has lost weight, gained confidence & most importantly, she has become a woman who prioritizes her health & fitness.  Take a listen as Jen shares her struggles & her successes. Her story is INSPIRING!  Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&a...

Five years ago this past weekend I was in Boston for a training that would lead me to become a Certified Personal Trainer. It was scary, I was nervous, but it turned out to be one of the best decisions I have ever made.  Flash forward & here we are. And it never would have happened if I hadn’t taken a chance & stepped out of my comfort zone. I never dreamed I would have a virtual fitness p...

Kristin is a client of in the Inspire Fitness program, and we recently had a conversation about her breast cancer diagnosis & how this has had an impact on her fitness journey & life. Kristin is an incredibly inspiring individual. Her positivity is unfailing. Take a listen to her inspiring story! Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%...

I had a great time this weekend! I took a super quick road trip to see one of my favorite artists live in concert. I got to spend some time with one of my clients, met a new friend, saw an old friend, hung with my BFF. I ate cheese curds & drank beer. I stayed up late & skipped my morning workout and didn’t open my computer for an entire 48 hours.  And I didn’t feel guilty about any of it!...

First of all. Happy First Day of SUMMER!!! It’s officially the summer season, so cheers to that! ☀️  We all have insecurities, right? Those things we REALLY don’t like about ourselves. I would be totally lying if I said that I don’t have any. After 3 babies, all via c-section and multiple abdominal surgeries my stomach is FAR from pretty. So yeah, I struggle to feel 💯 % confident in a swim suit a...

Fiber is SO important for women over the age of 40. It is especially important for women who are trying to lose fat. Fiber helps with satiety & appetite control. Fiber is good for digestive health & helps promote a good gut bacteria population. High Fiber foods are typically lower in calories and add volume to your food. Good fiber sources include: vegetables, fruits, whole grains, legume;...

A deload week is "a planned period of rest and recovery that’s designed to help you avoid the pitfalls of constant intense exercise."  Deloading is important for women over age 40 who are lifting weights for various reasons: Recovery & Injury Prevention Join Health Adaptation & Progression Mental Health De-loading guidance will vary based on the individual- their goals, training...