strength training

The Most Effective Workout To Lose Fat And Keep It Off

Everybody Knows You Need To Lift Weights

Google "strength training and fat-loss" and you'll find a plethora of articles encouraging you to add heavy lifting to your weight-loss plan. And that's for good reason.

  • Building muscle increases your metabolic rate, helping you to burn more calories both in action, and at rest. 
  • Lifting weights improves your insulin sensitivity, helping your body make better use of blood sugar and avoid storing it as fat.
  • Strength efforts result in varying hormonal releases that all prompt your body to get better at using stored fas as fuel.

These are some pretty sweet benefits, right? There's even more pluses, but you get the idea. By getting strong, you're essentially optimizing the efficiency of your metabolism - defined by how your body makes, stores, and uses energy - which will result in also optimal physique benefits like...

  • better muscle definition which is totally sexy and
  • easier healthy weight maintenance i.e. you won't need to keep up with those insane amounts of cardio you've been doing to avoid big fluctuations

But What Kind Of Strength Training Is Best For Fat-loss?

Well, the best payoff really comes from sustained bouts of nearly maximal efforts(as opposed to actual max effort, HIIT, circuit training or bodybuilding). In laymen's terms, that translates to lifting pretty heavy weights for a decent amount of volume. This style of lifting will give your body the best shot of all those hormones like the catecholamines (epinepherine and norepinephrine), growth hormone, and testosterone. Yes, girl. Testosterone levels that are close to the high-end of the standard range are associated with leaner body composition in women too.

HOWEVER, the total-body, big lifts required for that kind of grinding effort we're looking for, are pretty complicated. And the technicality of said lifts, like front squats, deadlifts, and bench presses; can get in the way of your ability to safely get the rep count high enough for the intended result. My experienced gym-goers know what I mean here.

As time goes by, form starts to break down under these super heavy weights; and suddenly the costs of doing business, like loss of alignment and subsequent compensations and stress; are higher than the payoff. 

If you're new to lifting, you definitely don't want to practice your skills under such high pressure; not to mention risk. Constantly pushing past the edge (what's comfortably difficult) not only stunts your physique goals by inappropriately revving your nervous system, but also puts you at a higher predisposition for injury. Laying in bed, nursing a tweaked back is certainly no way to get the fat-loss results you desire.

Not to worry! When Self Magazine asked me to supply my number one fat-loss tip a while back, I gave them the best tool I've got. And it's the most effective and safe way to begin incorporating heavy lifting into your routine more often.

Enter The Heavy Carry

To introduce our secret weapon, I'll leave you with a comment one of my mentors, Charlie Weingroff, made that I never forgot. For reference, he’s a world renowned physical therapist with a reputation of being genius-level smart. He lives primarily in the rehab and strength and conditioning worlds. But, he said if he did ever take on a fat-loss client, he would simply give this person some heavy kettlebells and ask them to carry the weights up and down Broadway, where we worked. This was some sage advice.

What Is a Heavy Carry?

A carry is really just the action of picking up something really heavy, and simply holding it or walking with it. That’s it. Doesn't sound that spectacular, right? But what is profound about this simple exercise, is that it’s way less risky than say, barbelll back squat for twenty reps.

Carries solve that problem of complication we encounter with the technical lifts, allowing us to hit the heavy weight and high volume requirements we need to get the right training effect.

There are an infinite amount of carries that you can practice throughout your workout to make it fun and challenging. It’s all about getting creative with the way you hold the kettlebells, dumbbells, sandbags, plates, whatever you got; and the kind of walking you choose to do or the static stance you hold. You can keep it super simple with a regular ole’ stroll as you bear hug a sand bag or plate. Or you can get as fancy as a heel-to-toe walk with one kettlebell in rack and the other at your side. In the photo below, I'm holding two kettlebells in that in-line half-kneel. Before you judge the difficulty of the work going on here, let me warn you; it's actually much tougher than it looks. 

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Create Your Own Carry Workout

Carry positions: single bell, double bell, over head, rack position, at your sides, bear hug(for sandbags and plates), baby carry, behind the back…

Static options: tall-kneeling, half-kneeling, half-kneeling in-line stance, half-kneeling with open hip, standing

Walking options: natural stroll, in-line, heel to toe, march

Combine any carry position and walk, switching it up as many times as you like. Some of my fave combos with bells are demonstrated in the video below. 

Start your carry conditioning with at least a 1:1.5 work to rest ratio. So if you're carrying for 30sec, break for at least 45sec. You can add work time or decrease rest time as you get stronger.

Choose weights that you cannot do much else with besides walking or holding (with good alignment, of course).

Why Too Much HIIT Is Killing Your Progress

...And How You Can Incorporate Intense Training For Maximum Results

HIIT workouts are EVERYWHERE. From Barry’s on the east coast to Orange Theory on the West Coast. Think those combo treadmill/dumbbell workouts are it though? Soul Cycle and Flywheel are the HIIT of cycling. In most cases, your neighborhood hot yoga class is probably an HIIT workout more than it is an ancient mobility practice. The magazines and the Instagram fit-pros pretty much deal in nothing else. And oh yes, Crossfit is an HIIT workout too. 

There are multiple reasons to explain why  HIIT training has become the new go-to workout. But, they aren't what you might think.

HIIT training is (on first glance) accessible. It’s what we call in the industry low-barrier-of-entry. Don't be fooled, though. That does not mean that the workouts are easy. Decidedly the opposite is true. What it means to boutique fitness is that instructors can pack a class in a relatively small space with dozens of bodies and minimal equipment. And similarly for the IG stars and fitness editors, they can provide a workout that followers can perform in their living rooms without registering for a class. 

HIIT also fits our deeply engrained ideas of what an effective workout is. We believe that training should be ALWAYS be hard. It should leave you feeling spent, sweaty, and sore, right? This assumption is not true. But HIIT checks all those boxes we’re tempted to tick. 

But wait! Isn’t HIIT so popular because it’s good for fat-loss???

Well, yes. Of course it can be. But any new and novel training style will result in initially favorable fat-loss. And HIIT certainly has it’s place as PART of a well rounded fitness regimen. But as most things go, too much of anything is too much. 

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And that too much - that high level of intense acute stress can turn into chronic stress that threatens your health and sabotages your success.

Now anecdotally, you may have already come to this conclusion on your own without knowing exactly why. You want to lose fat but no matter how much you increase your effort, you seem to have plateaued. And you’re supposed to be getting strong, but in fact you’re realizing more aches and pains than when you started.

So why does progress seem to reverse when you’re working out hard? And how can you incorporate HIIT into your program with favorable results? Those successful studies on the multitude of benefits must have some merit, yes?

Well, I went to my friend Justin to get some clarity on this very complicated and potentially frustrating issue. Justin Janoska is a clinical nutritionist and coach who helps women facing autoimmune disorders turn their lives around. He is an expert when it comes to hormones. And that’s what we spent much of our time chatting about.

It All Depends On Stress And Hormones

You see, different types of workouts elicit different hormonal responses. And workouts that are super stressful, just like life situations that are super stressful, temporarily cause a spike in cortisol. This acute elevation isn’t bad as you might have heard. Chronically elevated cortisol is a problem though.  It’s persistent and prolonged bouts of stress that result in excess cortisol and subsequent belly fat buildup.

“Hormones dictate your ability to lose weight before calories can even be spoken about,” says Justin. “If abnormal cortisol and thyroid hormones levels are present, no amount of caloric restriction or deficit will push the needle.”

This is why consistent under-eating and frequent hard workouts may have little or no effect on your ability to make physique progress. 

What’s even more startling is that this particular kind of hormone dyregulation can result in digestive havoc and induce cognitive changes in your brain - i.e. giving you problems like IBS, depression, and a multitude of autoimmune disorders that seem unrelated.

“It literally puts the kabosh on any chance of weight loss because the body is too preoccupied with overcoming the challenges. Bionergetically, its shifting towards immune function and inflammation, which is costly in energy requirement.” says Justin. Think of it like going into fight or flight-mode. Basic body functions gets under prioritized as your body struggles to adapt.

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Too little cortisol is not good either. Your training program should provide the RIGHT amount of stress, an appropriate challenge that your body can adapt to. But without any stimulus, there can be no prompted change either.

How To Incorporate HIIT Correctly

You can totally avoid the negative health effects of chronically elevated stress hormones, and find your own RIGHT amount of HIIT for the positive results you’ve read about, if you follow these simple but important guidelines.

1. Realize that HIIT is one course of the meal that is your personal fitness plan.

 And if you want to get really specific with your metaphors, consider it dessert. It’s the “use sparingly”, indulgent treat of the fitness pyramid and should be treated as such. Your training plan should be grounded in mobility and highlighted by focused strength and rhythmic cardiovascular sessions. But that doesn’t mean that Barry’s class you love to take with all your friends and your favorite instructor doesn’t belong. Fitness should be fun. Simply try scaling back to just 1 or 2 times per week.

Monitor your body’s response.

It can be difficult to know if you're pushing too hard. But you can ask yourself these guided questions: Do you feel at least 80% recovered at the beginning of each new interval? Is your heart rate back to normal by the time you get to the subway or your car? Do you sleep well that night and wake up feeling rested? Just these simple questions can start a really good inner dialogue, which Justin says is key for figuring out what works for you.

Stay conservative.

This can be tough if the prescribed parameters from the instructor are extreme to begin with. And that added pressure of class competition and having your results displayed on a huge screen can also tempt you to screw it and go beast mode. But, don’t be afraid to be that girl doing something different(this is bigger if advice too). I always recommend my lovelies begin at a 1:2 work:rest ratio. So if you have 30 second bouts of burpees, break 60 seconds. This will also allow you to crush the pace and keep the intensity high. When you can no longer recover in 60 seconds, take a longer break, switch things up, or call it.

Monitor the intensity of other stressors.

Like your emotions, job, relationships, finances, etc. Stress is stress. If the intensity in these other areas of your life is high, you may not need to add additional fuel to the fire by ending the workout in a puddle of your own sweat and starting the next day too  gassed and stiff to be productive. What’s the cost? What’s the benefit? If the benefit isn’t higher, find a less intense outlet to move your body and blow off steam. Resume when conditions improve. 

And most importantly, remember that fat-loss and fitness are about working WITH your body, not against it. 

Ready to try something new? For just

Play With Speed (Part 1) - Add a Pause To Your Lifts

When you think about your overall abilities in most strength exercises, you probably tend to judge your progress by how much weight you can move at once or how many reps you can complete at one time. And so, these two variables, load and volume, are likely the ones you focus on the most as you practice. You make the work more challenging by increasing one or both.

This strategy is quite smart. Changing only these two variables will work for quite some time before your progress seems to level off - years, really(when programmed correctly). However, there is another variable you can manipulate just as easily to bust through that next plateau. You can play with the speed of your repetitions to help you get stronger, and closer to your aesthetic goals.

And there are a lot of upsides to this beyond those two more obvious, covetable benefits. The first is that you can work with relatively light weights for big gains. You’ll have considerably more options to train sub maximally and still continue to build strength, without super heavy weights all the time. Working with super heavy weights more than a few weeks at a time can fry your nervous system and stunt your progress and cue significant detriment to your health, so this one is major. Whether increasing or decreasing the speed, you'll be working with no more than 60% of your max.

The second is that you'll really OWN the movement. Like any other skill - and strength is a skill to be sure - it's to your advantage to practice slowly at first. As you gain proficiency and fluidity in the movement, you'll be able to add speed and complication while maintaining integrity.

OK, OK. On to the reasons you really care about...

Add Speed For Challenge

As you can imagine, you have many options here. You can try to move your body or the weight(the load) really quickly and explosively. This action teaches your brain to recruit motor units very quickly, and therefore get your muscles to help you execute the action really fast. We’re talking about building efficiency here. You'll feel more like the strong chick you already are. Keep in mind, this is on the advanced end of the spectrum. 

Decrease Speed For Mastery

You could also slow down the concentric or eccentric(the push or pull) parts of the lift, fighting gravity a little more to lengthen out the time of the reps. This action teaches your brain to recruit a higher number of motor units, and therefore get more of your body involved. We’re talking about keeping your bod looking like it does all the work you do. Also important to note, is that exaggerated isometrics and eccentrics have been shown to reduce inflammation that can keep you feeling both achey and boxy(you know what I mean here). These are great options on the more beginner end of the spectrum, as we sort of touched on above.

Or, you could slow things down so much that you take a PAUSE somewhere in the lift.

Pause To Break Through Plateaus

Now the pause is great for multiple reasons including all the benefits that come from decreasing the speed of work. But, the pause being a quick hold that you add to a specific part of the lift, also helps you gain more specific strength at the moment you stop, and work through weaknesses that might be holding you back from progress. For example, if you find it difficult to get your back knee close to the ground in a split squat - if that end range mobility is tough - you could dump some of the weight and add a pause in the bottom of the movement, adding greater value and dare I say FUN to the session.

There are an unlimited amount of moments at which you can add an unexpected pause to your typical movements. So, get creative if you're not sure. Really girl: Trust yourself. Try adding it in different places and see which feels most challenging. This can lead you to intuitively find the weak links and learn about your body.

Here are some wonderful ideas (including the split squat example above) that focus on owning that end range of motion, as most of you lovelies express concern with mobility. Beginners can start with 10 reps and a three-second pause. More experienced lifters can use loads of 40-50% for 4 sets of 5 reps and a two-second pause.

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The Pull-Up Tutorial

Welcome To My Pull-Up Tutorial

Some of you Lovelies may be looking for your first rep. And some of you might just be looking to improve your current abilities. Either way, this comprehensive tutorial will teach you drills and progressions to help you finally master this highly coveted skill.

Don't forget to download the written program. Just tell me where to send it!

The Secret To Improving Your Squat Depth

Many of you lovelies are concerned about squatting past parallel. So we’re going to chat about that today.

But, let’s get one little disclosure out of the way first:

***Getting to rock bottom in a HEAVY barbell squat is really not as important as you may think. Unless you are stepping onto the powerlifting platform that is - in which case you’ll want to train to that desired depth as outlined by the rules of your league. Otherwise, dropping it to the point that is comfortably difficult is the best course of action when faced with more MAXIMAL EFFORT weights. And this kind of squat is really not what we’re talking about here anyway.

OK. Back to it...

To get this started, let me just say that I happen to think it’s generally SUPER important to be able to goblet squat at sub maximal loads to at least a depth that allows your hips to sit below your knees. But it’s this type of squat—the more upright, front loaded, tailbone-at-6pm kinda squat, where we seem to struggle the most.

I don’t really mean “we" as in you and I. I am not one of the strugglers. Just recognizing the truth here: I don’t have ANY issue with dropping it like it’s hot. I wait for the subway at Spring Street with my booty between my heels and my nose between the pages of a Henry James novel. 

 

Some Bodies Can Just Get There Easier

I don’t point this out to gloat. Although this ability has certainly allowed me an immeasurable advantage in shaping my very curvy backside. Hah.

I note this for two reasons. My joints are arranged definitively differently than yours. And, I spent many hours from the ages of 4 to 13 working on my flexibility in ballet shoes. What that means is, I’ve got an advantage in both leverage and training history. Those are two very important factors contributing to squatting ability.

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But You Can Drop It Low Too!

But, just because you may not have the same body or background as me, doesn’t mean you can’t get to be as comfortable as I am in a fuller range of motion with some intentional practice.

And oddly enough, all those releves and grand plies - those deep knee bends at the bar - taught me an important cue that you might find is the game changer for improving your squat training.

The one cue that makes all the difference - the one that will ultimately allow you to sit into a fuller range of motion - is exactly how you initiate lots of your basic ballet skills....

Instead of moving from the hips to start, you need to begin solely by pushing into the knees first.

 

But Won’t That Hurt My Knees?

Now, you may be thinking to yourself “But I have bad knees.” First off, don’t talk about your joints like that. How you speak about your body has a powerful effect on your brain. Don’t forget that! 

And yes, it’s certainly easy to imagine that aspiring for a sharper angle at the knee as we’re implying here, is going to make matters worse.

But, the thing is darling, doing a slow and controlled deep squat—putting your knee into greater flexion with intention and care; will actually help strengthen that knee you are worried about.

You know that knee of yours that doesn't feel so great after lunges or jump squats or sprints - when it’s forced into those tighter positions under much higher speed, load and pressure from that amrap clock. Slow it down. Give your brain and body a chance to learn and understand the motion.

As you practice BONUS, you'll also be giving your body a chance to strengthen other joints in a fuller range of motion like your hips and ankles - and those guys love to move.

 

How To Initiate Your Front Squat

So here’s your challenge. Start tall with your feet rooting down and the crown of your head reaching to the ceiling. Begin to pull the floor apart with your feet (if you've never heard that before, click here!) as normal. Now, keeping your hips locked up tight underneath your shoulders, continue to pull the floor apart as you bend the knees and pull them apart too. You can think of this like sliding your back down the wall a few inches.

Once you've got that slight bend, THEN you may move from your hips. But instead of sitting back, aim to get your butt right between your heels on the way down - i.e. push forward as you go down.

Watch this quick vid for a visual demonstration of what we're saying.

Did you get lower than you normally do? Do you think you could get even lower if you held on to something like a rack or a TRX? Make adjustments with assistance to achieve an even better result if you can't get all the way down there.

And more importantly - Do you feel how your quads, those muscles on the front side of your thighs, are working super hard? Thats gonna help you get that nice defined leg you’ve been chasing after. Just beware, you’re gonna be a lot more sore than you normally are.

 

Practice!

Start with 3-4 sets of 10-12 reps. Try and descend nice and slow - like a 3 second count, before returning to standing. Add in a 2-3 second pause(without losing tension) once you've practiced a couple weeks. Add weight as needed.

Like what you're reading? Follow me on IG @ashleighkast and sign up for my free nutrition tips here.

How To Get Strong Enough To Run

Strength Training For Running 101 - Trunk Stability

In-person and online distance coaching clients included, many of my lovelies like to use running as a means for improving fitness. It’s an economic and effective choice.. Running is what we call in the industry a “low-barrier-of-entry sport,” - i.e. something that requires small financial investment and little or no facility/equipment requirements. That sounds great, right? Fitness should be available to all.

HOWEVER, the ease with which we have access to running sometimes tricks us into believing there’s no major pre-requisites in terms of skill either. And unfortunately, that just ain’t true.

In order to withstand the repeated stress of running and reap all the potential benefits—and yes, there are many reasons to run—your body needs to be strong in all the right places. There are certain strengths REQUIRED before starting a running regimen.

Getting stronger in order to run better is an easy concept to grasp. “But, strong in what ways,” you may ask? Well, that my dear is a very good question. Cause you certainly don’t need to go wasting your time with bicep curls and tricep push-downs, as I see lots of cardio queens toiling over in the weight room.

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You need to focus on developing certain qualities that will have better impact on your readiness for running like plyometric and deceleration training. You’ll also benefit from lower body mobility and strength training.

We can get into those concepts more at a later time(shout me out @ashleighkast if you have interest), but right now we’re gonna talk about the most important quality you should work on first - the one that is going to influence your success through all the others - and that is trunk stability.

I'm going to give you one bit of magic that will help you increase your trunk stability - which by the way is important for EVERYONE, not just runners - but first, let's talk about what it is.

Ok, what is trunk stability?

Trunk stability is what you may really be imagining when you think about “core training." You know that your trunk is your body—your torso without the appendages. So trunk stability is then defined as your ability to keep your torso stable throughout any given movement—moving with integrity and honoring the way the joints work there.

Why is this so important to me? 

Well, for our purposes, we’re going to focus on the lower part of your spine. As you run, you need to be able to keep your lumbar spine and your pelvis stable…

To Improve Your Mobility

Proximal Stability Leads To Distal Mobility. What leads to what? Ok. let’s break this loaded statement down. Cause it’s actually a lot simpler than it sounds. When we say “proximal” we mean towards the midline of your body i.e. your trunk. When we say “distal” we are referring to joints further away from your midline, like in this particular case - your hips.

So what we’re saying is:

If you can create a more stabile environment throughout your trunk, you can gain better mobility through your hips without doing a single isolated stretch. 

And that increased mobility can potentially lead to a WAY more efficient stride. With a more efficient stride, you’ll be able to run faster with less effort. That sounds good, right?

To Breathe More Efficiently

Your diaphragm is primarily a respiratory muscle. Everyone knows that. However, the diaphragm also plays a significant role in your postural stability, including the lumbo-pelvic complex we’re focusing on. As you engage in more strenuous workouts, the priority of the diaphragm needs to shift to that cardio focus. But you’ll need to have enough strength in other supporting muscles like the pelvic floor and the transverse abdomens in order to continue breathing optimally as the threshold shifts. 

So what we’re saying here is:

If you can challenge your trunk stability and in turn strengthen all those muscles involved in that task, you can be more efficient with your breathing pattern as you run.

With a better breathing pattern, you can run at higher speeds and you can run for extended time. 

To Lessen Your Risk Of Injury

We mentioned this before, but you need to honor the way you were made to move and therefore respect the function of your joints. As we said, your lumbar spine and your pelvis need to be more stabile and your hips need to be more mobile. Dishonoring of that relationship will result in unnecessary stress on joints that can't handle it. And more than likely, you'll run into lower back stiffness or pain first.

So what we’re saying is:

If you can challenge your trunk stability and strengthen your joints PROPERLY, you can build the capacity in your trunk and lower body to withstand the stress of running.

With the right strength, you can ensure your benefit is higher than your cost, and get better every year without being sidelined.

How can I start working on my trunk stability?

You can start building better core strength for running right now by training in the half-kneeling position. This posture works great because it not only mirrors what happens when you run (putting one hip in flexion and one in extension), but it's also simply difficult to screw up. You'll know if you're not getting it right because you will lose your balance and fall over. That doesn't sound nice. But the results from challenging half-kneeling are VERY NICE.

Start with these three:

Half Kneeling Chop

Chop the cable down and across your body as you keep your hips unmoving.

Half Kneeling Lift

Lift the cable up and across your body as you keep hips unmoving.

Half Kneeling Belly Press

Press the cable straight in front of you while keeping hips unmoving.

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Single-leg Deadlifts For a Stronger Backside

I’ve heard single-leg deads touted as the best “non-surgical butt lift.” My friend John Romaniello has said that the road to beautifully sculpted legs is “paved with single-leg exercises.” I completely agree. Training more single-leg, backside-focused exercises will most definitely lift your booty.

AND, apart from the obvious aesthetic value to the exercise, training single-leg deadlifts will also help you get stronger in your more typical two-legged deadlift and faster in your running stride.

HOWEVER, a single leg-deadlift is quite the advanced progression. You’ll want to master your regular kettlebell or barbell deadlift form, and exhibit exceptional single-leg balance before you start adding further complication and resistance to the pattern.

Because...

  • Maintaining balance across the foot is key for ensuring your glutes work properly

  • Hinging, as opposed to squatting is important for targeting that spot where your glutes separate from your hamstring to get that butt lift (OH YEAH, I see you girl)

  • And keeping your hips square is necessary to stabilize your pelvis and avoid stress that can lead to injury

So, as your #peachyqueen, I recommend you build competency in these three exercises, to ensure that you get the most booty gainz from your single-leg deadlifts. Spending 3-4 weeks a piece on each of these regressions can be a glute game-changer. 3x10-12 reps is a good place to start. You can always go heavier with less reps as you master the moves.

Suitcase Deadlift

Split-Stance Deadlift

Valslide Single-Leg Deadlift

BONUS, if you spend some time polishing up these exercises instead of going straight to that single-leg deadlift right away, you’ll be well on your way to building a better booty. #sophisticatedstrength

Sign up for my newsletter for more tips to start moving better and #buildabetterbutt

 

The Sophisticated Way To Tackle the Holidays

It's my favorite time of year!

The windows at Saks. Choosing gifts for my loved ones. Cuddling up on the couch with my siblings to watch Christmas movies. Getting together with old friends. The good cheer from strangers on the street.

I love it all.

And let us not forget the holiday parties and traditional meals!

Don't even talk to me about Paleo this or that. I have a list for Saturday's Thanksgiving shopping and the first item on it is butter. The second is vodka.

I'm going to keep this post short, because we're all about to be very short on time; and for very good reason.

Do yourself a favor. Don't go overboard in the gym. Don't restrict yourself. And don't look on the upcoming temptations to indulge, with any kind of dread. 

Stay consistent with your fitness. Give your body what it needs to feel good. And be present in the moment. 

These practices are easier said than done. So, I'm going to give you my top tips for tackling the holidays like the cool and confident chick you are the rest of the year.

Because truthfully, a couple of cookies won't kill you, but a month of spiked cortisol from stressing over every little bite and workout might.

Prioritize Protein

If you've been through my Sophisticated Eats challenge, you know this is basically rule #1 for me. Protein helps you keep up with your physique goals and will also keep you more satisfied and full throughout the day. Translation: you won't want to eat the whole pumpkin pie, just a piece.

Get Those Greens

If you're going to eating less than stellar, planning ahead to ensure you get your greens every day will help you make the most of your nutrition through digestion, and keep your tummy happy at the same time.

Do Your Own Baking And Cooking

This one has a way bigger impact than you can imagine. Food is about sharing. Through it, we share culture and experience. Cook with family. Share recipes with coworkers. Throw a potluck with friends instead of meeting at a restaurant. Connect your brain to the process to create mindfulness. How we think about food is powerful stuff. Plus, by preparing your own dishes, you're likely avoiding excess preservatives and other gunk that can challenge your digestive system.

Stay The Course

Business as usual in the gym. There is no need to punish yourself with workouts. It's that kind of extreme behavior that sabotages our success. Start a progressive program now. Something that will keep you motivated to stay on track and empowered to fight the guilt that keeps us on the treadmill until last call. 

Don't have a program?

I'm hosting a FREE Holiday Challenge to help keep you fit through December. 25 days of workouts, plus more helpful tips. Don't have a gym? With two weights -- dumbbells of kettlebells -- and a pair of running shoes, you can do these workouts anywhere.

Plus, I'll be hosting some Facebook LIVE sessions to walk you through the program and teach you the moves. Come one. Let's beat the holidays together.

SIGN UP NOW!