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Fat Vs Muscle

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Fat Vs Muscle

Hey gang!
Do you struggle with the scale? Are you constantly weighing yourself and getting frustrated? You are NOT alone in this battle.  You need to know about fat vs. muscle!

Fat vs Muscle!
In the pic, both of these "people" are the same height and weigh the exact same. The person with more muscle and less fat is visiably smaller than the other even though the number on the scale is the exact same. This is because FAT takes up more space than muscle so if you have more FAT you will look... larger. Also, fat is less dense so the more fat you have the more "loose" your body appears.
More lean muscle supports bone health, burns more calories at rest, as well as helping you look fit and toned.
Muscle does not build by itself. You will not build much muscle by running an hour everyday. Nor do you gain muscle by severely cutting your calories. Your muscles need a certain amount of protein and carbs to grow. To help you body build lean muscle, your nutrition and your activity should support this, not hinder it.

When participating in a program, do not set yourself up for failure by using a body weight scale as the only method to track your progress. 
Remember, the number on the scale may not budge, or it may go up, but the way you FEEL combined with results of other measurements can show that you are succeeding in so many ways! If the scale is not budging, especially in my program, you are most likely gaining muscle, losing fat, losing inches, and fitting into your clothes better. During my program, I encourage my clients to NOT weigh themselves and despite this I always have a few that do.  Then, they contact me frustrated that they are not losing weight. I reinforce to them the importance of not weighing themselves and the importance of losing the inches and not focusing on the scale.  At the end of the program the measurements are in. They are amazed at dropping 13+ inches to up to over 20 inches and only losing less than 10 lbs!

What matters most? The scale? OR dropping sizes in your clothing, feeling more energized, sleeping better, improving your sex life, lowering your blood pressure/cholesterol, bettering your overall health, etc.?  It might be difficult to break up with the scale and rely on other methods, but once you do, it is totally worth it!

Do not let the scale or unrealistic expectations rule your life and pull you away from reality! You are more than the number on the scale. You are more than a picture of someone else that you think you should look like. Your mind, body, and spirit deserves more! Once you step away from the scale and focus on what matters... the way you feel, you will gain control and a sense of satisfaction.  The most important transformation that takes place is the transformation that is not visual but the one that happens in your mind and spirit. 

If any of this seems impossible for you to do on your own, don’t be afraid to ask for help. You are not alone in this struggle.  Get your family involved or a friend. Enlist the help of a health professional, like myself, with a program for you to follow and tools to guide you to success. Having someone there for guidance and having support from others who are in this journey with you, a "tribe," is a game changer. This is the primary reason my online fat loss programs go in "rounds." Every 7 weeks a new program starts and everyone, even though everyone has their own program, they go through it together. We share recipes, celebrate each other's wins, and lift each other up when we are down.

With any program or change, take it all in and learn from your wins AND failures. Remember, to achieve long term results, it is important to approach a new program with a good mindset and with a positive attitude. After all, this is a lifestyle change not a quick fix.

The Refine YOU Program is a jump start to a lifestyle change. It is a 7 week online program that is customized to your needs, your goals, and your level. We incorporate cutting edge nutritional strategies along with effective workouts to lose fat, gain muscle, regulate hormones, and improve your hunger and energy levels.  To learn more about the program, hear from some of my clients, or to contact me click here. I would love to help you on your journey gain control and live a healthy lifestyle.

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Spicy Ground Beef with Butternut Squash

Spicy Ground Beef with Butternut Squash

My meal prep included one of my favorites courtesy of www.myheartbeats.com

Spicy Ground Beef and Butternut Squash.

This recipe I will do anytime I come across butternut squash already cubed at Costco.

I saw it... I bought it... I get to make it!  If you do get the squash from Costco I typically just double the recipe and that will use up the entire container of squash. I have also done this recipe with brussel sprouts and asparagus in the past but I just love it with the squash! I'd say this recipe is 5 servings so the macro breakdown is 

Calories 250 NET Carbs 8g Fat 15g Protein 20g

2tbsp avocado oil

1 onion

1 serrano Pepper minced

4 garlic cloves minced

1 tsp salt, 1 tsp paprika, 1/2 tsp cumin, 1/2 tsp pepper

big pinch of nutmeg

1 lb ground beef

1 lb cubed butternut squash

Small handfull of minced fresh sage

1. Heat oil over med heat 2. Add the onion and pepper to brown 3. add garlic spices and beef and mix well 4.Once beef brown add squash and mix well. 5. Reduce heat to med-low and cover lid for 10 min until beef is cooked through and squash is cooked. 6. Add fresh sage, mix well, and serve.

This recipe is a great low carb staple!

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Cajun Meatloaf

Cajun Meatloaf

A fan favorite with a kick!  My modifications make this great for low carb day!

Staying on Track during the Holidays

Staying on Track during the Holidays

Stay on track through the holiday season.  Learn how to enjoy yourself with holiday treats and still improve your body composition.