Dear Amy,

I am feeling fed up. Despite my best efforts, I can't seem to lose the weight I gained after I had kids. I exercise regularly and eat well, but it makes no difference.  I don’t know what I am doing wrong. This state of affairs is affecting my mood and enjoyment of life. What can I do? Is this as good as it gets?

Best,

Stuck in the Muck

Dear Stuck,

I completely understand how frustrating it can be to feel like your hard work isn’t paying off. It’s disheartening to put in effort and not see the results you’re hoping for. But, let me assure you there is a path forward and no, this is not as good as it gets. Much more awaits you. Here’s how we’re going to shake you loose!

Step 1: We need to dig deeper into your routine to understand the root cause.

Exercise: What do you do for workouts? Intentionality matters. For example, walking and yoga are fantastic for our health but, if weight loss is your goal, incorporating strength and higher-intensity interval training, will be a game changer!  

Nutrition: What does eating well mean to you? We may believe we’re making healthy choices while inadvertently overlooking important details like:

• Protein: Are you getting enough? Aim for at least 30 grams per meal. A simple addition like Greek yogurt to breakfast or chicken breast to a salad can make a big difference.

• Fiber: Are you reaching 25 grams a day? Adding veggies to each meal, such as a handful of spinach in an omelet or roasted broccoli at dinner will bump your grams up.

• Portion sizes: We need to ensure that we are eating the right amounts for our goals. Undereating can be just as much a problem as overeating. Where do you fall on this continuum?

It’s also common to overestimate how many calories we burn in exercise and “reward” ourselves with extra food for our efforts. The truth is, we don't burn a lot of calories working out. I know, I’ve been there. I gained weight during marathon training due to post-run carb feasts! Remove the reward mindset from training - if it is a thing for you!

Step 2: Identify Key Areas to Focus On
Here are the components we’ll work on to find out what’s holding you back:

• Whole Foods: Are your meals primarily made up of unprocessed foods? Swapping packaged snacks for whole-food alternatives, like nuts or hard-boiled eggs, is an easy start.

• Cooking at Home: A few simple recipes, like a one-pan roasted chicken and vegetables or a hearty stir-fry, can improve consistency and whole food intake.

• Eating Out: Do you have a plan? For instance, ordering grilled protein with a double serving of vegetables instead of fries can make a big difference.

• Hydration: Keep a water bottle handy and aim to consume 8 cups a day.

• Stress Management: How do you decompress? A quick walk or journaling session can replace the urge to grab comfort food or drink.

• Sleep: Are you going to bed and waking up at consistent times? Lack of sleep increases cravings and lowers motivation. Commit to not skimp on sleep. 8 hours a night is your friend!

Step 3: Believe in: Small Changes = Big Results
Often, frustration comes from trying to overhaul everything at once or creating an overly restrictive regime that is not sustainable, i.e., cutting out all sugars. Instead, start small. For example:

• Add one extra serving of vegetables to your day.

• Replace a high-sugar snack with a protein bar or a handful of almonds.

• Routinely go for a 10-minute brisk walk after lunch.

• Prep a batch of hard-boiled eggs or a veggie bucket for the week to make snacking easier.

Step 4: Track for Clues
Write down everything you eat and drink for three days, as well as your workouts. This isn’t about judgment, it’s about uncovering patterns. For example, do you notice low-protein breakfasts leading to afternoon cravings? Or that weekend portions are larger than weekdays? These insights will help us fine-tune our approach. Be fully honest. If a day’s food consists of kids' scraps, wine, chocolate and cookies, because the day got away, record it! Knowledge is power!

Step 5: Be Kind to Yourself
Finally, remember this: frustration is fuel. It’s not about perfection; it’s about progress. You’re not stuck, and it’s never too late to make a solid change in your health.  Our mission is to find doable strategies that do not overwhelm you. That is how we make progress!

Send me your notes, and we’ll build a plan that works for you.

You’ve got this!

Amy

p.s. The end of the year is a perfect time to reflect and reset. Starting small changes now means you’ll have a head start on your goals come January. Tackling these matters during the holidays allows you to practice balance and flexibility in reality. There's no better time to take that first step!

Wednesday Whip It

Protein Coffee: Stop the Fasted Morning Workouts for Better Results!☕

Ingredients:

• 1 cup brewed coffee (hot or iced)

• 1/2 scoop (approximately 15g protein) of BioEdge protein powder (Vanilla or Espresso)

• 1/4 cup unsweetened almond milk or milk of choice

• Dash of cinnamon or cocoa powder for garnish (totally optional)

Instructions:

1. Brew your coffee: Prepare 1 cup of your favorite coffee (hot or iced).

2. Mix protein powder: In a shaker bottle or blender, mix the 1/2 scoop of BioEdge protein powder with almond milk until smooth to prevent clumping.

3. Combine coffee and protein mix: Gradually stir the protein mixture into your coffee. For a frothy texture, blend them together.

4. Garnish and enjoy: Sprinkle with cinnamon or cocoa powder if wished.

• Calories: 80-100 (depending on milk choice)

• Protein: 15g

• Carbs: 1-3g

• Fats: 1-2g

Wednesday WOD

Warm up 

A                                               B

Shoulder pass throughs           Leg out rock 

PVC Front Squat                      False grip ring row

Squatted pass throughs           Reverse inchworms

PVC OHS                                 Rope Hang

Then

Snatch drops

Tech 

OHS 

Rope Climb 

Thruster 

Wall walk 

Wod 

4 min OHS 105/155#

4 min Rope Climb 

4 min Thruster 105/155#

4 min Wall walk 

Cool down