The results are in…
Based on your responses, your diet downfall is…
Exercise Junkie
Exercise Junkie
But Shay, I thought exercise is a good thing? You’re right, it absolutely is, but it’s important that we use it strategically (and understand how exercise contributes to fat loss) so you’re not aimlessly piling on more workouts, cardio sessions or HIIT classes only to be disappointed by your lack of results.
Keep reading and I’ll explain how too much cardio could actually be hurting your weight loss efforts and how to craft a workout plan that will get you that toned look you’re after.
Does this sound like you?
✔️ You are constantly checking how many calories you’ve burned for the day on your smart watch and feel like you need to hit a certain amount of calories burned during your workout for it to be successful.
✔️ You feel like you need to workout 6-7 days a week to get the results you want.
✔️ You feel like because you workout so often you don’t have to worry as much about your diet.
✔️ You find that when you have a day of overeating your first inclination is to do more exercise, add in more cardio or do an extra workout to “make up” for the extra food.
Don’t worry, I’ve been there too.
The truth is, I was constantly working out but I felt so disappointed and frustrated that my body didn’t LOOK like I worked out as much as I did. But the good news is losing weight, feeling fit and looking more toned are all possible for you!
With a few small adjustments, you CAN:
Learn how to strategically use workouts to help you achieve your goals.
Learn how to pair a personalized nutrition plan WITH targeted workouts (because both are required for a transformation).
Stop putting so much pressure on yourself to workout every day or burn a certain number of calories.
Experience MORE progress because of your strategic exercise choices.
This is all possible for you.
This is all possible for you.
Live Life in Balance
You may be thinking to yourself “But I enjoy my workouts and don’t want to scale back on them” - and I hear you! But if you are telling me that you want to lose body fat and have a fit, toned body, then the truth is there are certain types of workouts that are BEST designed to help you achieve that goal. Here we teach you our proven exercise system so you can ENJOY your workouts and CRUSH your body composition goals (both can simultaneously exist). Take it from these women:
The truth is, you must have muscle on your body to get that “toned” body you’re looking for. You simply don’t cardio or HIIT class your way to looking like the fit women you see on Instagram. Which means building muscle via a progressive overload strength training workout is essential to your goals.
Keep reading and I’ll show you the exact steps you need to follow in order to optimize fat loss and see the power that strategic workout programming has on your progress.
Are you ready to FINALLY start looking like you workout often and get the results you desire?
It all starts by focusing on 3 main things:
1.
Ensuring you’re eating in a moderate calorie deficit.
aka you should be tracking your daily food intake.
Hard truth: nutrition drives 80-90% of fat loss (aka you can’t outwork a bad diet). So getting your nutrition under control and being consistent with a calorie deficit is essential for fat loss. No amount of exercise will overcompensate for our food decisions.
Following progressive overload strength training workouts. This is quite literally the key for achieving a more toned look!
Progressive overload is a type of strength training that involves gradually increasing the intensity or difficulty of workouts over time. The goal of progressive overload is to maximize results by regularly challenging the body. This means you should be following the same or similar workouts for several weeks to a month at a time while focusing on increasing the amount of weight that you can lift (while maintaining proper form).
I’ve created a six week sample workout plan for you to try so you can test out progressive overload workouts for yourself:
2.
Tracking your daily steps.
steps have a HUGE impact on your daily calorie expenditure, in fact much more than your workouts do.
Leveraging your steps, tracking your food intake and doing progressive overload strength training workouts is truly the trifecta for fat loss results!
Remember, holding yourself accountable to your nutrition, workout and step goals is key for consistency! So many times we know what we need to be doing, but we struggle with the follow through… But using a habit tracker can drastically increase your nutrition, movement and habit adherence. Grab a free copy of our habit tracker below!
3.
Imagine what it would feel like if you could…
→ Do cardio because you enjoy it, not because you feel like you have to in order to lose weight.
→ Get results without doing daily cardio sessions or never taking any rest days.
→ Workout 4 days a week while seeing exciting progress.
→ Feel strong, empowered, fit and toned like you’ve always dreamed of.
You CAN have both - the ability to look & feel your best without having to give up all the things you enjoy in life.
The balanced lifestyle approach that we teach WORKS.
It’s worked for me, the hundreds of women that I’ve coached - and it can work for YOU too!
Check out what types of results are possible once you get your weekends under control, follow a personalized (enjoyable) nutrition plan and most importantly, stay consistent with that plan:
You may be wondering, “Who’s the girl dropping all the nutrition knowledge?”
Hi, I’m Shay!
I’m a nutrition coach who helps women look and feel their best without overhauling their entire lives or giving up their favorite foods. I’ve achieved my own transformation by implementing more balance into my lifestyle - and now I help other women do the same.
But I haven’t always had this type of balance in my life. I used to struggle with my weight and relationship with food. I spent YEARS spinning my wheels trying different restrictive diets and extreme exercise programs that only left me feeling more stuck.
It wasn’t until I discovered flexible dieting, macro tracking and strength training - and most importantly, incorporating these things in a balanced, sustainable way - that my body (and life) started to transform the way I had always dreamed of.
And now I’m here to help YOU lose weight, tone up and improve your relationship with food in a non-restrictive way so you can maintain your results forever!
"I love the workouts, I have learned I can eat the foods I love, and I finally feel in control. I have FREAKING ARM MUSCLES that are visible and that has been a goal for forever for me.
My body has changed so much. I have lost 10 pounds and dropped down 1 pant size. I am so glad I decided to do the Life in Balance program and everyone who has struggled with weight loss, gaining muscle, toning up etc. should most definitely try it!”
Kim
After helping hundreds of women transform their bodies and relationships with food, we’ve found the secret to getting incredible, sustainable results comes down to Following a personalized Macro plan and cycling through the 3 phases of nutrition:
Cut Phase
Reverse Diet
Maintenance Phase
Want to learn how to kickstart your own transformation? Check out my Fat Loss Blueprint program: An all-in-one course designed to help you master the 3 phases of nutrition so you can transform your body and lose the weight for good - all without restriction.
For a limited time, get over 60% off!! Regular price: $247 / YOUR price: ONLY $97!
Have questions about your quiz results or the Fat Loss Blueprint course? Shoot me a DM on Instagram and we can chat :)