YOU ARE THE SUM OF YOUR DECISIONS
In the grand scheme of life, it’s the small, seemingly inconsequential decisions that often hold the greatest power. Every choice we make, from the mundane to the monumental, contributes to the way our life plays out. We are the sum of our decisions.
I think most of us realize the power of the big decisions we make - our jobs, where we live, who we attach ourselves to, etc. But what about the small ones? Every day we make hundreds of decisions that affect our trajectory.
Every day most of us have the choice to:
eat nutritious, nourishing foods or eat junk that makes us feel like crap
sit on our butts or move our bodies
order takeout or cook at home
scroll IG or get to the gym
. . . . . . these are just a few that are specific to fitness! There are so many more choices we’re faced with on a daily basis.
If you want to change anything about your life - how you feel, look, perform, etc. - you have to change your ways. You can’t expect to continue making the same decisions you always have and suddenly get different results.
Is it easy to make healthy choices all the time? Absolutely not. And am I saying you have to make the healthy choice 100% of the time? No! I don’t even think that’s possible. Just remember that you are a culmination of the choices you make. So if you’re ALWAYS letting yourself off the hook or making excuses for yourself, you’ll continue down the same path. And maybe you’re ok with that. . . but if not, start paying attention to the decisions you make every day.
It’s the little things that add up.
Small changes = big results!
HAVE YOU HIT A PLATEAU?
When we first embark on a fitness journey, we see results FAST. If you go from sitting on the couch to working out, or from eating everything in sight to eating say only half of everything in sight . . . . your body will react, and probably pretty quickly!
Same goes for switching things up. Many people see immediate results when they start a new training or nutrition program. Your body responds to new stimuli, so anytime you change your input (for better or worse) you’ll probably see noticeable changes.
Once you find a high-quality training program and your body starts to adapt to it, the rate of your progress will eventually slow down. Does that mean you’ve hit a “plateau” and need to change things up? Absolutely not.
No weight loss for a week is not a ‘‘plateau.”
No strength gains for a week is not a ‘‘plateau.”
No visible progress for a week is not a “plateau.”
It’s all part of the process.
So please, please, please! If you don’t see results for one week, don’t start a whole new fitness routine, don’t starve yourself, don’t start working out multiple times a day. And pretty please don’t give up and quit altogether.
Stick with it and be patient. Progress takes time, commitment, and discipline. Keep going. When you look back a year from now, you’ll be so happy you did!
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DON’T LET YOUR WEEKENDS DERAIL YOUR PROGRESS
Spring is in full effect! Warm weather got you ready to partaaaaaaaaaaay?
beach trips ✅
drinks on the patio ✅
pool days ✅
This time of year makes it difficult to stay on track. Perhaps you find sticking to your fitness/healthy eating routines attainable Monday-Thursday, but then Friday starts a 3-day indulgence extravaganza that leaves you feeling like @ss on Monday morning.
Sound familiar? No judgement, happens to the best of us.
There are a couple things that are likely happening here.
YOU'RE BEING TOO RESTRICTIVE DURING THE WEEK
Most people only have so much self control. If you're not allowing yourself certain foods during the week - especially foods you love - there is a strong likelihood that eventually you'll binge TF out of them. For example: you love dessert but don't allow yourself any during the week because you're being "good." Then Saturday night one bowl of ice cream turns into an entire tub real quick.
You'd be better off eating a small bowl of ice cream every night. That way you avoid eating so much at once that you feel ill, inside and out.
YOU'RE DRINKING TOO MUCH
Sorry, I said it. And I'm not judging you - I love a good cocktail! But if you're drinking multiple days per week, it's going to be really difficult to meet your fitness goals.
While drinking obviously adds extra calories to your daily intake, it's not just that. Most people's eating habits change drastically while they're drinking and of course the next day. Do you come home and indulge in some late night broccoli? Is your go-to hangover meal grilled fish, rice, and vegetables? 🤢 I think not.
YOUR BEING INCONSISTENT
In order to continue progressing in your fitness journey, your body need consistency. Consistently getting to the gym and consistently nourishing our body.
Under-eating Monday through Thursday then blowing it out of the water Friday through Sunday will probably result in an overall caloric surplus (which can cause weight gain) AND probably leave you feeling like crap for about half the week. If you feel like crap, you probably won't have the best workouts . . . . or might even miss them altogether.
And that my friend, is not what I want for you.
I want you to reap all the benefits of working out, I want you feeling your best all day every day.
PRIORITIZE YOUR GOALS OVER YOUR MOODS
One of the most important keys to progress in the gym is prioritizing your goals over your moods.
Whether your goal is to lose body fat, build strength, look better naked, or anything in between . . . if you rely solely on your moods to get you to the gym everyday, you probably won't be hitting that PR anytime soon :(
I don't know about you, but I don't always FEEL like working out. Sometimes I want to continue whatever it is I'm working on, sometimes I'm cranky, and sometimes I'm just downright lazy 🤷♀️ But if I skipped my workout every time I wasn't feeling it, I'd be a lot less fit than I am now - and that doesn't align with my goals.
So next time you're wavering on getting into the gym or not, instead of asking yourself "do I feel like it?" ask "who do I want to be tomorrow?" And hopefully that will steer you in the right direction.
Enthusiasm fluctuates, but consistent action accumulates.
goals > moods
WHY WE LACK SELF CONFIDENCE
A lot of people struggle with self esteem, and for many reasons.
Maybe we grew up hearing criticism from family members, teachers, or coaches. Perhaps we internalized and believed things about ourselves for so long that they're hard to change. This stuff can run deep.
At the highest level though, the most common source of perpetually low self esteem in adults is not keeping your word to yourself.
If you keep saying you're going to work out, eat better, go to bed early, get your steps in, etc, etc. and you don't actually do it, you continuously let yourself down. Each time this happens your self confidence takes a hit.
So how do we change this?
We start doing what we say we're going to do when we say we're going to do it.
We become reliable. Not just reliable to others, which is very powerful; but reliable to ourselves. Each time we do what we say we're going to do is a small victory until eventually we're proud of the person that we are.
Start keeping your commitments to yourself and watch how your world starts to change. I think you'll be pleasantly surprised :)
TURN IT ALL AROUND WITH JUST ONE STEP
You know something amazing about fitness? You can spend years trashing your body . . . . eating like crap, not moving enough, getting poor sleep . . . . and you can turn it all around with just ONE step in the right direction.
One healthy meal.
One walk.
One workout.
One good night sleep.
One healthy choice can completely change your wellness trajectory.
The human body is extremely resilient. People can spend years, even decades in poor health and then reverse it with consistent effort.
Whether you've fallen off for weeks, months, or years - you can get back on track. Start with one healthy choice. You'll not only feel better physically, but you'll be proud of yourself too - and THAT might be more powerful than anything.
4 WAYS TO MEASURE YOUR PROGRESS OTHER THAN THE SCALE
It's super common for people to use weight loss as the only measure of success when it comes to their workouts.
This way of thinking can be harmful for many reasons! Exercise has so many amazing benefits besides some arbitrary number on a scale.
If any of these apply to you, then your workouts are working, whether the scale changes or not.
You're getting stronger. You can lift more weight, do more reps, or do exercises you weren't able to do before.
You're feeling more energized and productive throughout the day. Your brain is firing at work and you're not hitting that 2pm wall like you used to.
Your clothes fit differently. This is a great sign you're losing fat and/or gaining muscle!
You feel more confident. Whether it's carrying heavy groceries/dog food/children/etc. or playing pickleball with your friends, you can handle it!
Let's learn to celebrate these victories and keep showing up even if the number on the scale isn't dropping.
IF I FOLLOW THE 80/20 RULE, I’LL BE GOOD RIGHT?
You've likely heard about the 80/20 rule when it comes to health and fitness. According to this rule, as long as you stay consistent 80% of the time, you can still make progress towards your goals.
While staying consistent can mean different things for different people, let's focus on the basics. The things most people need to be nailing to reach their goals:
Working out 3-5 days/week
Getting 7,000-10,000 steps per day
Eating about 1g of protein per pound of body weight per day
Sleeping 7-9 hours a night (sometimes this is not possible with little ones in the house)
Drinking enough water
If we're following the 80/20 rule, we're achieving these basics 80% of the time.
If there are 30 days in a month, 80% consistent means you'd be on point at least 24 of those 30 days. That's . . . . a lot of days.
My point here isn't to make you feel bad if you're not being 80% consistent. My point is that 80% might be more than you think. So if you feel like you're consistent 80% of the time and not seeing the results you desire, you might need to take a closer look at your consistency rate.
You can still make progress at lower consistencies, it will just take longer. And for some, that might be totally fine! Just make sure you're honest with yourself about where you are and where you want to be.
HEALTH BENEFITS OF BEING JACKED
We're getting a little sciencey today!
You've heard me talk about the general benefits of strength training before, and while those still hold true. . . today I want to dive a little deeper.
Research shows that muscle mass is positively associated with various health biomarkers and longevity. (1)
One of the most obvious benefits of having muscle mass is protection against fragility. As we age, injuries are much more difficult to recover from. Most of us know someone that was never the same after they fell and broke their hip :( Muscle mass serves as a protective barrier around your bones and joints, so the more you have the better your body will handle injuries as you age. (2)
If you're thinking, "Meg - I'm young! This doesn't apply to me." Well, you won't be a spring chicken forever and you don't have to be a grandparent to hurt yourself. Develop your healthy, strong habits now and thank me later :)
Research also shows that higher muscle mass is positively related to insulin sensitivity. WTH does that mean and why should you care? Generally speaking, if you are insulin sensitive, your body's cells are able to effectively use glucose as energy and lower your blood sugar to healthy levels after you eat. If you are insulin resistant, it takes much more insulin to reduce your blood sugar after eating which can be very taxing on your body. So taxing that it can lead to Type 2 Diabetes, inflammation, and other chronic illnesses. (3)
So in addition to the many strength training benefits you've heard before, now we can add living longer with lower risk of Type 2 Diabetes and other life-altering illnesses to the list.
I don't know about you, but I'm trying to stay healthy as long as possible. Life is hard enough without being chronically ill!
Stay strong and live long my friend.
CONSISTENCY ≠ PERFECTION
Many people think that being consistent means they can never fall off track. That they have to nail their workouts, nutrition, water intake, steps, and a million other things 100% of the time.
But that, my friend - is not consistency. That's perfection. And perfection is not realistic.
Consistency means staying on track most of the time, but more importantly. . . . getting back on track immediately when you fall off. Whether you fall off intentionally or not, being committed to getting back to business asap is what drives consistency.
Being consistent is about persistency, not perfection.
So next time you fall off (because you're human and you will) try not to beat yourself up over it. Do your best to avoid the "F it, I already feel like crap - who cares if I make it worse" downhill spiral. Get back to your plan and keep pushing. Until the next time you fall off 😬 then rinse and repeat!
WHO IS HEAT FOR ANYWAY?
Have you been following along for a while but haven't made your way into the gym yet? Or maybe you have been, but it's been some time.
First of all, thank you for reading whether you come to the gym or not!
Have you wondered who exactly Heat is for? Our program is designed in a very thoughtful, intentional way. One that will certainly appeal to some more than others.
Heat classes are well suited for those that:
- want to get stronger, leaner, and feel their best without beating up their bodies in the process
- enjoy socializing and having fun while they workout
- appreciate and welcome hands-on coaching
Heat classes probably aren't for you if:
- you don't think your workout was worth it unless you feel like death after
- you think you should be in constant motion for every minute of your workout because "rest is for the weak"
- you're against lifting heavy for fear of getting "bulky"
If you're looking for a well rounded program that will help you get stronger, leaner, more athletic, and stay injury-free along the way - I think you should give Heat a shot. If you prefer a gym where no one will speak to you, coaches couldn't care less if you're doing exercises correctly, and you leave feeling like you've been hit by a truck. . . . Heat is probably not for you.
What can I say? We're built different! And we're pretty proud of that :)
WILL LIFTING WEIGHTS MAKE ME BULKY?!
Are you worried that if you lift weights you'll get bulky? This is a concern we hear a lot, mostly from the ladies. And while I don't want to discount your worries - you have every right to care about your appearance - I'm here to tell you that building large amounts of muscle is no easy task.
Have you ever met a body builder? Ask them if they bulked up when they started lifting and they'll likely spit their gallon-sized water in your face!
It takes YEARS of dedication to put on large amounts of muscle. We're talking a completely dialed in diet, consistent training for years (sometimes multiple times per day,) lifting very heavy weights, and sometimes even a little help in the testosterone department - as most women generally lack the testosterone levels needed for significant muscle mass gain.
My favorite analogy for this is: thinking you'll turn into a body builder from lifting weights is like thinking you'll turn into a Nascar racer from driving a car.
Unless you decide to dedicate your life to getting bulky, it's probably not going to happen my friend.
So let's ditch the baby dumbbells and excessive cardio, and start challenging ourselves on the weights! I think you'll find that the benefits of strength training far outweigh any worries of turning into the incredible hulk.
WHY FOLLOW A TRAINING PROGRAM?
In a world full of fitness opportunities, promises, and (mis)information, it's easy to see how people get confused and overwhelmed.
Do this exercise and you'll look like me! Follow this diet and you'll lose 30 pounds in 30 days! Purchase my online workout program and your problems and belly fat will melt away! Sound familiar? With so many claims and options to try, it's really tough to know which route to go.
Even though trying something new, flashy, and different every day sounds entertaining. . . . it's not the best route to results. In fact, it may never lead to results at all for some people.
The best way to see results in the gym is to stick to a training program that focuses on the basics. Have you ever read a more BORING sentence? I nodded off while typing it. But that my friend, is what works.
Think pull-ups, push-ups, deadlifts, squats, lunges. Focusing on good form and progressive overload - meaning that you're strategically increasing the intensity of the exercises through weight, reps, and tempo over the course of a program.
Getting to the gym consistently and following a program that makes sense is what gets results. And that's what you're here for, right?!
BIG NEW YEAR ENERGY
Happy New Year! I hope you're coming off some happy times with friends, family, good food, and a break from the daily grind. For those of you that may not love the holidays, might feel completely stressed out by them, I hope you are now recovering!
January is a buzzy time. . . . people are inspired to get to the gym, dial in their nutrition, read all the books, and solve the world's problems. If you're feeling that burst of motivation - then hell yea! capitalize on it and get to work. You can accomplish a lot when fueled by new year resolution energy!
Heads up: buzz kill incoming . . . .
Motivation alone is not enough. Sorry to say it, but according to the research, it's true. You actually already know this because it's happened to you a million times. You're super motivated to start a new workout routine, nutrition plan, job, relationship - anything! You put your best foot forward for a while and then inevitably, that motivation eventually wears off. It's only natural. You can't stay up that high forever.
This is where consistency comes into play. When our motivation wears off we have to fall back on consistency. We need an established routine that's there for us when we don't feel like showing up.
So. . . . let's use this new year energy as fuel to form healthy habits. Go ahead and get your workout schedule planned out and stick to it! Create the routine while you're feeling motivated. When the motivation leaves you, your routine will be there waiting for you.
If you can stay consistent all year long, 2024 may just be your best one yet :)
ARE YOU TRAINING HARD ENOUGH?
Are you training hard enough during your workouts? The sad truth is. . . probably not.
Research consistently shows that the average gym goer drastically underestimates the weights they can lift. Or if you're like me (Meg). . . . sometimes you're just being lazy ?
Much to my chagrin, under-doing it in the weight room can drastically decrease the results you'll see from strength training. Check out these tips to ensure you're challenging your muscles enough to maximize strength and muscle gains:
- at the end of the majority of your strength training sets, you should have no more than 1-3 reps left in the tank.
- the weights should noticeably slow down on the last few reps of your sets. If your reps are moving at the same speed on your first and last rep of a set - you're nowhere near failure. Time to go up in weight or reps!
Still not sure if you're pushing hard enough? Take a set all the way to failure from time to time and truly test your upper limits. 9 times out of 10 you'll be able to do more than you think!
WHY SPRINTS ARE AMAZING FOR YOUR HEALTH!
Sprints are amazing for your health! Is sprinting part of your training program? Find out why they’re so great.
Is sprinting part of your training program? If you want to improve your health and build a lean, functional body, sprints are integral! Check out 5 reasons why we love sprints:
1. Sprints help build and maintain muscle
Sprinting is an anaerobic exercise, so it helps build muscle in a similar way that weight training does. Research shows that sprinting can enhance protein synthesis pathways, so when paired with proper nutrition and recovery, sprinting can promote muscle building.
2. Sprints keep you fast and athletic
Most people begrudgingly accept that you have to slow down with age but you don't! Sprinting helps keep us young. If you don't use it you lose it though, so get to it!
3. Sprints improve cardiovascular health
Studies show that regular sprints lower your risk of heart disease, improve blood cholesterol levels, and help control/prevent high blood pressure. Steady state cardio is beneficial and has a place in any solid training program too, but sprints HIIT different! ?
4. Sprints are convenient
You can do them anytime, anywhere, and in just a few minutes. No equipment necessary!
5. Sprints are fun!
Ok maybe not during. . . . especially in the beginning. But once they are done you feel great! Feeling yourself improve on them over time also feels amazing. And feeling amazing is pretty darn fun if you ask me.
WHY SORE MUSCLES AREN’T ALWAYS INDICATIVE OF A GOOD WORKOUT
Sore muscles don’t always mean you had a great workout. There are so many other important factors to take into account.
Ever found yourself so sore the day after a workout that you wince at the mere thought of stairs or sitting down on the toilet?! Many of us have experienced this and thought - yes! that must have been a great workout! It's a common belief that muscle soreness is an indicator of a productive workout, but let's explore why that might not always be the case.
Soreness isn't always a reliable indicator of progress.
Soreness is more often a result of doing something your muscles aren't accustomed to rather than a clear measure of strength gains. That's why you get super sore after starting a new training program or getting back in the gym after a vacation. Your muscles just aren't used to it!
Too much soreness can lead to injury.
Pushing your body to the point of extreme soreness too frequently can actually be counterproductive. If your body feels like crap going into every workout, the likelihood of getting hurt goes way up. Overtraining can lead to injuries and burnout, hindering your long-term fitness success.
Recovery and consistency matter more!
Instead of focusing solely on soreness, consider your overall progress and recovery. Have you been able to increase your weights over time? Has your form improved? Are you sleeping better? Do you have more energy throughout your day?
These are the indicators of improvement in the gym. Consistency in your workouts, proper nutrition, and sufficient rest play a more substantial role in achieving your fitness goals than how sore you get.
While that feeling of soreness can feel rewarding and even addictive at times, remember it's not all that matters. Not even close!
STOP TRYING TO LOSE WEIGHT QUICKLY
When many people embark on their fitness journey, their goal is to loose weight ASAP. And while we love the motivation and eagerness to get started. . . . we also have some bad news. Losing weight quickly rarely works :(
Research shows that somewhere between 75%-90% of people that take weight off quickly put it right back on. Oftentimes if you go in too hot, drastically reducing your caloric intake and/or increasing your energy expenditure you will indeed drop weight quickly. The issue is that most people can't sustain these dramatic changes for long and as soon as that motivation wears off and your behavior goes back to "normal," so does your weight.
Losing weight quickly can also lead to muscle loss, low energy, and nutritional deficiencies. Your body needs to be fueled to feel and perform it's best!
Your weight does not define you or your overall health. There is no shame in wanting to drop some lbs, but the number on the scale is not the only indicator that you're kicking @ss. Your strength gains, sleep, energy levels, and so many other factors are important players as well.
Maintaining a healthy weight over time is achieved through balanced nutrition, consistent training, and a lifestyle you can maintain and enjoy.
So consider ditching the quick fixes and find a more methodical approach to wellness. It's the only thing that works in the long run!
HOW DO I STAY MOTIVATED?
Motivation happens in motion. Unfortunately it doesn’t appear out of thin air and it doesn’t last forever. Sometimes we have to get moving to start feeling motivated!
Are you in a slump? Trying to find the motivation to workout, eat nutritious foods, complete a nagging task on your to-do list? How do we stay motivated??
The sad truth is . . . . . we don't.
We've all felt that intoxicating rush of motivation when we first started a training program, a new job, or were preparing for an exciting event - it's amazing!
But much to our chagrin - it's not human nature to remain amped up to do anything forever - d@mnit.
So what do we do when these slumps hit? Sit on the couch, eat cheetos and wait for it to return, right?! Been there, done that, possibly doing it as you read this? But alas, it's not what brings the motivation back.
Research shows that motivation alone is not enough. In order to stay on track, reach our goals, not feel like a lazy POS :) - discipline must come into play.
We have to be disciplined enough to get to the gym on the days we don't feel like it, eat a balanced meal when we really just want ice cream for dinner, and tackle that annoying task instead of binging Netflix.
This doesn't mean we need to be perfect all the time - lord knows that ain't happenin (speaking from experience.) It means that we need to be disciplined and consistent most of the time.
Inspiration happens in motion. So even when we don't feel like it, oftentimes if we just GET MOVING, the motivation we've been yearning for returns.
This isn't easy, and most of us can't do it on our own. Finding a workout routine that you actually enjoy, a workout buddy or coach to hold you accountable, and a trusted program that delivers results will help.
WHY WOMEN SHOULD LIFT WEIGHTS
A few of the many reasons why women should lift weights.
You've probably heard that the benefits of strength training in women are: to boost your metabolism and to loose weight . . . . . . . .
While there is definitely some truth behind both of these, there are so many more benefits to women lifting weights.
More Energy
The stronger we get, the better we feel - mentally and physically. When we feel good, we're able to accomplish so much more. Our society is a demanding place. We're all so incredibly busy with work, family, social activities, and lord knows what else - we really can't afford to feel like crap.
Age More Gracefully
With the cosmetic industry as successful as it is today, we KNOW this is something y'all care about :) And so do we! Building strong muscles and bones will allow you to continue doing the things you love without aches and pains, helping you feel younger for longer. Who doesn't want that?!
Be Better at Life
Being strong makes everyday activities so much easier! Things like: carrying your groceries, playing with your kids, lifting your suitcase into the overhead bin on an airplane, the list goes on. Being able to accomplish these activities on your own is super empowering.
Take Care of Your Mental Health
There are so many more benefits to strength training, but these are a few to get your wheels turning. Dedicating time for yourself to workout is so important. Seeing and feeling yourself improve in the gym is one of the absolute best self esteem boosters on the planet.
The more strong, capable, happy women we have in this world - the better! New Member Special - 2 Weeks for $25!!
Happy Lifting!