[Recipe] How NOT to get toned

The recipe for NOT getting toned (a word I use lightly):

• Endless cardio – some cardio, yes, but if that is all you do, you are burning out and setting yourself up for fat storing.

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• No strength/resistance training – lifting weights builds your muscle, giving you definition; improves your immune system; improves symptoms of depression and anxiety (studies show it works better than pills); keeps you independent when you get old-old

• Skipping carbs – definitely okay to skip processed and ultra-processed carbs like bread, cake, cookies, ice cream, and anything else with added sugar. Ideally, you get carbs from fruits, roots and vegetables. Around 25 grams is what your body can process at one sitting.

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• Skipping protein – a lot of women I speak with “just don’t like it” or “just don’t feel like eating it”, but they are missing out on what will give them a defined, strong body. Protein, minimum of 100 grams a day and ideally 1 gram per pound of desired body weight (for women over 30) is necessary for building muscle, maintaining muscle and it keeps you from going off the rails hungry!

• Not walking (especially outside) – walking 8-10k steps DAILY keeps your insulin levels in check and soothes your central nervous system. I bet you’ve heard of cortisol belly – well, walking counteracts that.

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• ​Not being in a slight caloric deficit – somehow ;), seeing some muscle definition (being toned) sill  comes down to being leaner versus fatter and you do that by lowering your body fat via all of the things above AND being in a slight caloric deficit most days of the week. Track your food closely for two weeks and see how many calories you consume to maintain your current weight, then subtract about 15%.

Need accountability? Reply back, I’m going to be offering an accountability program soon and you can get on the waitlist.​