Inspire Fitness

The All or Nothing mentality makes us feel like we need to adhere perfectly to our goals & plans, or we feel we have failed completely. This mindset can lead to extreme behaviors with nutrition & exercise & is not at all helpful for long term success. This mindset is common among women who are working on their fitness & fat loss goals & isn't all that helpful. The All/Noth...

Are you an emotional eater? You may find that emotional eating has a big impact on  success with your fat loss goals. Are you an Emotional Eater? The first step is awareness! Emotional Eating often is associated with a desire to eat that comes on strongly & suddenly; It is often tied to a particular EMOTION- such as sadness, frustration, anger, loneliness; With Emotional Eating- individuals of...

In the Inspire Fitness program, we have a motto- NEVER MISS A MONDAY! Here is why this concept can be helpful for you on YOUR fitness journey. 1. It helps you set the tone for the week. It signals a commitment to health and fitness right from the start. 2. It helps you Build Momentum. A good workout on Monday can create momentum, making it easier to stay consistent with fitness goals throughout th...

Lifting weights is one of the BEST things you can do as a woman over the age of 40. The benefits are MANY & include: improved muscle mass & strength, stronger bones, improved metabolism, better joint health, improved hormonal balance, improved mental health, better functional fitness & lower risk of injury; NOT to mention better fitting clothes, more muscle definition, increased confid...

Did you have an indulgent Holiday Weekend? If so, you may have seen the scale take a jump. But- before you panic. Consider that this may just be a temporary fluid fluctuation.  ust because the scale moves, doesn’t mean you are gaining or losing fat. Most fluctuations on the scale are short term & can be caused by the following:  Dietary Changes- Consuming high-sodium foods, large meals, or ind...

Laura was diagnosed with breast cancer in October of last year. She has had surgery & radiation treatment & is now getting back into regular workouts in the Inspire Fitness program. Take a listen to her inspiring story! If you are going through a similar struggle & would like to connect with Laura, she would love for you to reach out. Please email me & will connect the two of you:...

You are responsible for everything you are everything you will be. Stop making excuses & blaming others for your shortcomings & your problems. Decide today that YOU are responsible & take action towards change. "I am the captain of my soul; I am the master of my fate."  William Henley Join the Inspire Fitness community: https://inspirehw.com/inspire-fitness Follow me on FB: h...

My client, Erin, was in a farming accident last fall. She suffered serious leg injuries leading to 8 surgeries. She spent 7 weeks in the hospital & 8 months later she is still working hard to fully recover. She is strong and has an incredible attitude. Her story is incredibly inspiring. Take a listen! Join the Inspire Fitness community! Find details here: https://inspirehw.com/inspire-fitness...

My client, Heidi, is fairly new to  the Inspire Fitness program, but she has seen some pretty incredible progress in just a few moths of lifting consistently. Heidi joined the Beginner Bootcamp back in February.  She now feels stronger, has more energy & has better fitting clothes. She has never worn a belt in her lift & she needs one now! Take a listen to Heidi's inspiring story! If...

You may have had a little too much fun over the weekend & if so, you may be feeling a little guilty about what you did or didn't do related to your nutrition & fitness goals. If you didn't stick to your plan, you need to let that $hit go! Beating yourself up about a less than stellar weekend isn't going to help you. Feeling bad about what you did or didn't do doesn&apos...

My colleague, Mike Doehla is my guest, and he shares his story of his incredible journey in the fitness industry as well as his insight on fitness & nutrition from his years of experience working with clients. Find Mike on Instagram: https://www.instagram.com/mikedoehla?igsh=MXRmZzlvcW43YWY5eg== Click here for nutrition & fitness services: https://inspirehw.com/ Find Casey on Instagram: ht...

Kim is a current member of Inspire Fitness. She is a busy, working mom of 3 who starting noticing changes in her over 40 body that she wasn't all that excited about. She knew she had to make a change in her fitness & so she got started with lifting in the Inspire Fitness Beginner Bootcamp. She now is lifting consistently & has better fitting clothes, more energy, improved confidence &...

I met Kathy when I attended the Coaches Summit last month in Las Vegas.  We both work with women over age 40 in the fitness & nutrition arena. In our conversation, Kathy & I discuss common challenges we see among our clients & how we strive to help women lose fat & gain confidence with sustainable nutrition & fitness strategies. Take a listen! Follow Kathy Cote on Instagram: ht...

I recently had the opportunity to chat with my client, Terra. Terra has been successful at  losing over 50 pounds & came into the Inspire Fitness community a little over a year ago to get stronger & improve her muscle definition. She has since seen incredible changes in her body & in her confidence. Take a listen to her inspiring story! Follow me on Instagram: https://www.instagram.com...

As a Registered Dietitian & Certified Personal Trainer, I work with women to help them lose fat, get fit & gain confidence. My most successful clients tend to have these 5 things in common. 1. They lift weights regularly. 2. They prioritize protein with the majority of their meals & snacks. 3. They fill up on high fiber foods like fruits & vegetables. 4. They incorporate daily move...

Cortni  is in her mid-30s. She's a mom, wife & business owner. She works from home in a rural community, and she simply doesn't have time to spend hours working on her fitness goals. About a year ago, Cortni was struggling to feel good about her health. She desired change, but wasn't sure how to make it happen with her busy schedule. She has since found a way to make it work. Sh...

Before deciding to make her health & fitness a priority, Angela says she was simply "surviving". She is now loving life & couldn't be happier. She feels healthy & strong simply because she made the choice to take control of her health a little over 2 years ago. Take a listen to her inspiring story! Find me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJ...

I had the opportunity to connect with my client, Maureen, this week. Maureen started with Inspire Fitness in January of this year. She is passionate about yoga & works hard to balance her busy lifestyle while staying as active as she can. She prioritizes lifting weights & she teaches yoga once a week. Take a listen to her inspiring story! If you would like to join Maureen & hundreds of...

I have had the pleasure to work with my client, Audrey, over the past 2 years. Audrey went from barley being able to get herself up off the floor to deadlifting & squatting her body weight. Take a listen to her inspiring story! Find me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Click HERE to join us in the Inspire Fitness Program: h...

When working towards your fat loss goals it's important to set yourself up for success. FIRST THINGS FIRST- Ask yourself- what is your WHY? Why are you taking this journey? What are you hoping to accomplish? Who are you doing this for? Write these down & answer them. Keep in mind- motivation is only going to take you so far, so you really need to dig deep here.  Be Goal Focused - USE SMAR...

Set yourself up For success this weekend With FAT Loss! Prioritize Movement- Schedule in a workout & keep moving 8-10k steps each day; be mindful of your “rest day” but this doesn’t have to mean lying around on the couch all day; Stick to your regular schedule with meals as best you can. Do your best to maintain your typical routine with meal times, stay accountable with logging/tracking &...

I spoke with my client, Jamie, and she shared her experience over the past year as a member of Inspire Fitness.  She opens up about her struggles & challenges along her weight loss journey & how strength training helped her successfully lose nearly 100 pounds.  A year later, Jamie is strong, fit & has so much more confidence.  Take a listen to her inspiring story! AND- if you are ready...

I met Robin last month while attending the Real Coaches Summit in Las Vegas. Like myself, Robin is an online fitness coach, and we align on many nutrition & fitness topics. Take a listen to our conversation here & find us on our socials! Robin: https://www.instagram.com/robinldfitness?igsh=YzJoazh2aXg1N2Nk Casey: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&...

I had the pleasure to meet an incredible woman, Dal, when I traveled to a conference last month in Las Vegas. I connected with her at a Coaches Summit & was inspired by her experience of losing 110 lbs & how it inspired her to become a nutrition coach so she can help other women who have similar struggles. Take a listen as Dal & I have a conversation. She opens up about  her weight los...

When you return from vacation, here are 3 things you really shouldn’t do. 1. Do NOT weight yourself. Just stay OFF the scale. For a solid week. The scale will almost inevitably be up. There is no need to see that number- it won't do you any good! It may be up because you truly gained weight. OR it could be up because of fluid retention, which is very common when traveling. Excess sodium from...