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Faithfully Fit 35 Pound Weight Loss Journey. Jessica’s story is powerful and inspiring. After going through a challenging divorce, this mother of 3 found herself juggling being a working single mom and trying to figure out finances while caring for her children, one of whom was diagnosed with Type 1 Diabetes. Her health took last place until, now in her 40’s,  she realized how much it was deteriorating. The unhealthy habits were taking their toll physically and mentally. She heard a word from the Lord, prompting her that it was time to take care of her health, and she knew it was time. That led her to find Hitch Fit. She has made incredible physical and mental progress through this time, shedding 35 pounds of fat, increasing muscle and self-confidence, and even running her first 5K race for Ovarian Cancer!

Jessica’s Before and After Stats: 

Starting weight: 195

Ending weight: 160

Starting body fat: 42%

Ending body fat: 29%

Jessica’s Before and After 35 Pound Weight Loss Photos:

35 Pound Weight Loss over age 40

Jessica’s Hitch Fit Online Training Story and Review: 

Faithfully Fit Weight Loss Success

“During a challenging period in my life, my marriage was ending, and I found myself as a single mother to three children. Unexpectedly, my youngest daughter was diagnosed with Type 1 diabetes, which added an extra layer of uncertainty considering my job and financial circumstances.

I was constantly on the move, juggling work, caring for my kids, and trying to make ends meet. However, what pushed me to my breaking point was my deteriorating health. I was just five pounds shy of reaching 200 pounds, which was a wake-up call. I didn’t even realize how much my health had declined. I felt exhausted from the moment I woke up until I went to bed, struggled to get a good night’s sleep, experienced constant body aches, and found it difficult to stand for even 10 minutes without feeling intense pain.

I used to find myself grabbing fast food on the go or binge eating one large meal because I was too exhausted to cook. The most difficult part was not having the energy to engage with my children. It became so challenging that I started missing my children’s extracurricular activities because I was unhappy with my appearance. I didn’t want my friends and family to witness the person I felt I was becoming. My self-confidence reached an all-time low.

After experimenting with alcohol, I found myself enjoying a “Mango Margarita” with an extra shot of tequila three times a week. The drink became a source of comfort for me, providing temporary relief from any feelings of sadness and pain. However, as time passed, I began to notice the physical effects as the pounds kept adding up. Despite the weight gain, I remained indifferent to the consequences, continuing down this path for a couple of years. Unfortunately, I found myself relying on unhealthy coping mechanisms and struggled to find a way out of this cycle.

In 2023, one evening, I experienced a life-altering moment. While seated on my couch, I heard a gentle voice saying, “It’s time, Jessica,” and I found myself overcome with tears. I had long been aware of the need for change in my life, but I felt lost and unsure of where to begin, making excuses instead of taking action. The voice persisted, and I recognized it as a message from God. I prayed for guidance, promising to commit to His purpose in every aspect of my life. This commitment proved to be a challenging and arduous journey, far from the easy “narrow gate” path, if you catch my drift.

I found myself in a constant battle with my own thoughts. The persistent voice in my head kept insisting that I couldn’t achieve my goals, especially when it came to my weight. Despite the discouragement, I persevered and continuously motivated myself to believe that I could succeed. In the end, I proved that voice wrong and accomplished what I set out to do.

In April 2024, I had the fortune of crossing paths with Diana Chaloux-LaCerte, a dedicated professional from Hitch Fit, and it felt like my prayers had been answered. The transformation my body has gone through has been truly remarkable.  I found myself becoming increasingly enthralled by the positive outcomes. Not only did I start to notice muscles that I had never even realized were there, but I also shed numerous pounds and inches. Most importantly, this journey with Diana has increased my physical strength and significantly enhanced my understanding of nutrition’s vital role in our lives.

After making positive changes to my lifestyle, I started looking better and felt healthier, and my energy levels improved. I discovered the key to shedding excess weight and building muscle through perseverance and acquiring knowledge. Most importantly, this journey helped me regain self-confidence and strengthened my faith in the “Great I AM” I serve. In every aspect of my life, things are finally falling into place. I owe a tremendous debt of gratitude to Diana. Hitch Fit has truly been a blessing, and I believe that anyone who signs up for Hitch Fit today will also experience this blessing. You will not regret it!”

Program Choice: Faithfully Fit

The lead-up to Christmas and the holiday season can be a very busy time for many.  Social get-togethers are offered for every club, hobby, workplace, and circle of friends we are involved in.  At the same time, most people still work full-time hours during this pre-Christmas period, shop for gifts for loved ones, and make holiday plans. If you want to feel great this silly season you might need a few Christmas stress relief tips up your sleeve!

Many people perceive the added jobs they need to do at this time of year as quite stressful and overwhelming. This can have repercussions for the body’s health.  The implications of high levels of stress can be wide-reaching, from headaches to skin conditions, increased blood pressure, problems sleeping, fatigue, and decreased feelings of mental wellbeing, to name a few.

Read on for my practical tips for less holiday stress so you can feel rejuvenated instead of drained during and after the upcoming festive period.

Christmas stress relief tips

Before we start, let me check that you know about the different types of stress. Eustress is a type of stress that feels good and gets us motivated. However, the bad type of stress is known as ‘distress.’ This is the one that causes you to feel anxious and does not feel positive.

If you know you have a habit of suffering from ‘distress,’ these Christmas stress relief tips should help you to feel calmer and more balanced. However, if you are experiencing severe mental health issues, please consult with your primary health professional. These tips may not be helpful if you are going through a difficult time.

Here are my top tips for keeping Christmas holiday stress in check during this busy time.

Plan ahead to reduce Christmas anxiety

Christmas and holiday planning can go a long way towards helping to reduce feelings of stress. It means you’re less likely to forget things, leave things until the last minute, or feel overwhelmed about a vast to-do list. Put pen to paper and write down the things you need to remember and when you plan to do them. Some things that you might need to prepare for include:

• Gather recipes and a grocery shopping list. Don’t leave shopping until the last minute when stores are busy. Ensure you stock up enough to get you through any holiday days when shops are closed.
• Gifts for loved ones. Leaving things until the last minute can cause a lot of Christmas shopping stress, so allocate sufficient time to get it done.
• Social engagements. See the “say no” section below and decide which invitations you will say yes to and which you will decline. Social get-togethers may not feel as fun if you cram too many of them into your schedule without sufficient time for rest.

Minimize alcohol consumption

The holiday period is a social time of the year when alcohol consumption increases for many.  Be aware that alcohol creates MORE stress inside the body by making internal organs and systems work harder and can result in restless sleep.  If you choose to drink alcohol, be very mindful of how much and how often.  Also, ensure you drink sufficient extra water to keep your body hydrated.

The Ministry of Health in New Zealand recommends NO MORE THAN two standard drinks a day for women and no more than three for men PLUS at least two alcohol-free days every week.  Bear in mind these are upper limits and not guidelines for optimal health.

So sure, enjoy a glass of wine as part of your holiday celebrations. A little mindfulness will also go a long way to ensuring the adverse effects do not outweigh the benefits. If you’ve had a bit of a binge on alcohol or food, read these tips to help you get back on track.

Breathe into your belly to reduce stress

Next on my list of Christmas stress relief tips is effective breathing. Stressed people generally breathe in and out of the top part of the chest, which can increase the body’s stress response.

‘Belly breathing‘ is an effective way to decrease the stress hormones circulating in the body. It also stimulates the lymphatic system, which assists in removing toxins and fluid from the body. Additionally, belly breathing is an excellent way to grab micro-moments of quiet time for yourself.

To practice belly breathing, sit comfortably, place one hand on your belly and the other on your chest, and close your eyes. As you take a long, slow breath in, you should first feel the hand on your belly rise as your tummy fills with air. 

Towards the end of the in-breath, you will feel the hand on your chest rise as air fills this space.  Then, slowly release your breath and feel both hands lower back in.

Start with 5-10 belly breaths every day, and gradually, it should become your regular breathing style. Any time you feel your stress levels rising, take a few deep belly breaths.  The tension in your body and your stress hormone levels should start to lower immediately.

Say ‘no’ to reduce stress at Christmas time

Consider the things that are important to maintaining optimal health and good energy levels.  These include exercise, eating whole foods, getting good quality sleep, ‘me’ time, and spending time with loved ones.  Is the number of activities and tasks on your ‘to-do’ list negatively impacting these areas?  If so, decide what you can say ‘no’ to and offer plenty of time to yourself to care for your well-being instead.

Avoid unrealistic expectations

Maintaining realistic expectations during the festive season is crucial for reducing holiday stress and ensuring a joyful experience. It’s easy to want everything to be perfect — the perfect decorations, the perfect gifts, and the perfect gatherings. However, striving for perfection can lead to feelings of inadequacy and overwhelm.

Set realistic goals to reduce holiday stress

Start by evaluating your plans and setting realistic goals for what you can accomplish. Instead of aiming for an immaculate house, focus on creating a warm, inviting atmosphere reflecting the season’s joy. Accept that not everything will go according to plan, and that’s perfectly okay. Embrace the idea that the imperfections may even add to the charm of the holidays.

Break down holiday tasks

Break down larger tasks into smaller, more attainable steps to make your holiday preparations more manageable. This can help prevent the overwhelming feeling of a massive to-do list.

For example, tackle one room at a time instead of decorating the entire house in one day. Create a schedule that allows you to pace yourself and gives you time for breaks between tasks.

For most people, Christmas doesn’t have to be stressful time, so manage the aspects you can control, and you’ll enjoy yourself a lot more.

Focus on what truly matters

Instead of getting caught up in commercialism and the pressure to host extravagant gatherings, focus on what truly matters — quality time with loved ones.

Switch off from the media to decrease Xmas stress

Whether it’s Christmas or any other time of the year, consciously switching off from the media and social media can be a valuable strategy for reducing stress levels.

When you switch off your devices for set periods over Christmas, you’ll be free to spend quality time with family and friends. You may even want to use your extra time for relaxing and creative festive season activities. Ideas include:

• Taking time to make Christmas cards or write meaningful messages in them during the days leading up to Christmas
• Spend time making decorations for the Christmas tree
• Baking cookies on Christmas Eve
• Playing cards or board games on Christmas day and sitting around the family dinner table for extended periods

These activities can help strengthen connections with loved ones and create fond memories that will last for years to come.

Exercise as a method for coping with Christmas stress (psst, don’t overdo it!)

Regular physical activity is essential for physical health, mental well-being, and stress reduction. However, it’s crucial to maintain the right balance for your body when you are feeling stressed. Understanding the relationship between cortisol (a stress hormone) and exercise can help you make the best decision about the type, frequency, duration, and intensity of exercise that will serve you well.

If you’re experiencing festive season stress, you might feel like you are too busy to exercise. The great news is that there are plenty of exercise options when you have limited time.

Aim to incorporate relaxing and fun forms of fitness into your festive season to help avoid layering more stress onto your body. Examples include:

• Breath-focused physical activity, such as Tai Chi, Qi Gong, Pilates, or yoga.
• Gentle to moderate aerobic activity such as walking, cycling, swimming, or jogging. It’s a bonus if you can get into nature to reap the additional benefits of doing so.
• Any exercise that you think is fun! Some examples could include dancing and group fitness sessions.

Find out more about tips to stay on track with your fitness over the festive season and about the scientifically proven ways that exercise helps with anxiety.

More stress relief tips and festive season tips

There is a limit to how much impact you can have on family drama during this time of year. Whether it’s with immediate or extended family, looking after yourself is one of the best ways to manage the stress you might feel at family gatherings.

Specific tools and techniques can help you feel more centered and rebalance faster after stressful situations. If you’re ready for some more simple, easy, and specific stress reduction strategies, try out these easy relaxation techniques for reducing stress.

How many hours of sleep are you getting? Prioritize plenty of sleep over the festive season to help you get set for a great New Year ahead. Check out this epic post all about how to get better sleep.

Karen Degen is an EFT practitioner who helps people remove emotional blocks.  She does this to help people be successful. EFT techniques can help with health-related endeavors and goals in other areas of life.  Here she shares a short article about what to do when you are really stressed.

For other Christmas-related tips, check out these awesome gift ideas for fitness lovers. You may find the perfect gift for friends and family members who value their physical health.

Maybe you’re ready to look at your fitness goals for the new year? If so, check out this post about how to set long-term fitness goals using the SMART principle. You will also love these tips about healthy habits for the New Year ahead.

What are your top Christmas stress relief tips? How do you manage the stress of Christmas and get some quiet time to yourself? I’d love to hear your ideas, so please comment in the box below. Here’s to a wonderful time with friends and family and a perfect holiday season ahead xx

The holiday season is a time for joy, celebration, and cherished moments with loved ones. But amid the hustle and bustle, it can be easy to let your wellness routine slide. This year, make self-care a priority and embrace the festivities feeling your best. Here are our top wellness tips—from mindful eating to stress-relieving exercises—to help you stay healthy, happy, and energized all season long!

1. Mindful Eating: Savor Every Bite

With holiday gatherings often featuring delicious treats, mindful eating is key. Instead of focusing on restricting yourself, try to enjoy each bite fully:

• Eat Slowly: Take time to chew and taste each bite. This helps prevent overeating and allows you to truly enjoy the flavors.
• Balance Your Plate: Aim for a mix of protein, fiber, and healthy fats. This combination keeps you satisfied and energized throughout the day.
• Savor Small Portions: Enjoy holiday favorites in moderation, and remember that it’s okay to indulge mindfully.

2. Keep Moving: Fun and Festive Exercise

Whether it’s a morning walk to get fresh air or a quick workout to boost your energy, keeping active during the holidays doesn’t have to be time-consuming:

• Holiday-Themed Workouts: Try a holiday-themed class, like a “Silent Disco Workout,” where you can tune in to your favorite music and stay active while having fun.
• Family Activities: Invite family members to join you in a game or walk after a big meal. It’s a great way to bond and stay moving.
• Mini Workouts: If you’re short on time, break up your exercise into smaller sessions throughout the day. Ten-minute intervals can be just as effective as a full workout.

3. Stay Hydrated: Water is Your Best Friend

With holiday drinks often being sugary or caffeinated, it’s easy to forget the importance of water:

• Hydration Reminder: Drink a glass of water before meals to help control hunger and stay hydrated.
• Infuse Your Water: Add slices of lemon, cucumber, or berries to make it more festive and appealing.
• Keep Water Handy: Carry a water bottle with you as a reminder to stay hydrated during holiday outings.

4. Stress-Relieving Techniques: Find Your Calm

The holiday season can be stressful, so incorporating a few mindful practices can help you stay centered:

• Deep Breathing Exercises: Practicing deep breathing, even for just a few minutes a day, can reduce stress and increase relaxation.
• Meditation: Set aside a few minutes each morning for meditation. Apps like Headspace or Calm can make it easy to get started.
• Gratitude Practice: Each day, write down three things you’re grateful for. This simple practice can improve your mood and help you focus on the positive.

Ready to Thrive This Holiday Season?

By incorporating these wellness tips, you can enjoy the holiday season with more energy, balance, and joy. If you’re looking for extra support to maintain your wellness goals this holiday season, consider connecting with our Nutrition Program. These educated counselors specialize in helping you build sustainable, intuitive nutrition habits that fit your lifestyle. Whether you want to boost energy, manage stress, or achieve healthy weight goals, our wellness experts are here to guide you in making smart choices and building a balanced, healthy lifestyle. Don’t hesitate to reach out for the support you deserve!

Remember, the best gift you can give yourself this year is your health and well-being. Happy Holidays!

In the dazzling arena of professional sports, where the boundaries of human performance are ceaselessly pushed, a dark secret lurks beneath the surface. It’s a secret whispered in locker rooms, hidden in plain sight, and often shrouded in controversy. Amidst this hidden world, the phrase steroids for sale echoes as a controversial reminder of the lengths some athletes go to gain an edge in their relentless pursuit of glory. The use of steroids, the clandestine companions of elite athletes, remains a contentious topic in the realm of competitive sports.

The Steroid Chronicles: A Closer Look

A Shot in the Dark: Understanding Steroids and Their Types

First things first, let’s break down the mysterious world of steroids. These chemical compounds come in various shapes and sizes, but the two primary categories that grace the headlines are anabolic steroids and corticosteroids.

“The Needle’s Whisper”: Delving into Anabolic Steroids

Anabolic steroids, often associated with muscle-bound behemoths, are synthetic variations of the male hormone testosterone. They’re hailed for their ability to boost muscle growth, increase strength, and enhance endurance. But this power doesn’t come without a price.

Athletes who dive into the realm of anabolic steroids are essentially playing a risky game of chemical roulette. The allure of superhuman strength tempts many, but the consequences can be dire, including liver damage, cardiovascular problems, and hormonal imbalances.

“Dancing with Danger”: The Risks of Corticosteroids

Corticosteroids, on the other hand, are a different beast. These substances, often used for their anti-inflammatory properties, serve a more medical purpose. But when abused by athletes seeking to mask the effects of other steroids or alleviate injuries, they open Pandora’s box.

The Temptation of the Forbidden Fruit

“Pandora’s Dilemma”: Why Athletes Resort to Steroids

So, why do athletes take the plunge into the shadowy waters of steroid use? The answer lies in the intense pressure and competition that pervades the world of professional sports. The tantalizing promise of reaching the pinnacle of their careers pushes some athletes to make choices they’ll later regret.

“Walking on Thin Ice”: The Fine Line Between Glory and Infamy

Walking the balance between being a legend and a pariah is a daily challenge for sportsmen. The world watches their every move, their every success, and their every failure. The temptation to utilize steroids to acquire a competitive edge becomes nearly overpowering in this high-stakes game.

“Chasing the Dragon”: The Allure of Superhuman Performance

The pursuit of superhuman performance in a world where records are broken and standards are constantly increased might push athletes to make decisions they would never do in other situations. Their ambition to overcome physical restrictions can often be a deceiving force that leads people wrong.

The Price of Glory: Health Risks and Consequences

As they push themselves to their physical limits, athletes put their health at risk in their relentless pursuit of athletic greatness. Steroid and other performance-enhancing drug usage is very harmful to users’ physical and emotional well-being.

“Biting the Bullet”: The Physical Toll of Steroid Abuse

1. “Body, Betrayed”: The Ravages of Muscle Dysmorphia
   • People who take steroids are more likely to have muscular dysmorphia, a disorder characterized by an extremely skewed view of one’s physical self. Users may become trapped in a never-ending cycle of steroid usage and overtraining due to persistent feelings of inadequacy or weakness, even after gaining significant muscle bulk.
2. “A Heart of Stone”: Cardiovascular Complications
   • Abuse of steroids has devastating effects on the heart. Hypertension, heart attacks, and strokes are just some of the cardiovascular problems that users run the danger of acquiring. An artificially accelerated heart rate can create cardiac strain, which in turn can cause long-term health problems or even death.

“A Faustian Bargain”: Mental and Emotional Fallout

1. “The Shadows We Inhabit”: Psychological Struggles
   • Steroid use can lead to a myriad of psychological issues, ranging from mood swings and irritability to more severe conditions like depression and anxiety. The mental health impact of steroids is complex and can profoundly affect an athlete’s quality of life.
2. “The Withered Soul”: The Toll on Relationships
   • The emotional and psychological effects of steroid use don’t occur in a vacuum. They often spill over into the user’s personal and professional relationships. The behavioral changes associated with steroid use, such as increased aggression or mood instability, can strain or even sever relationships with family, friends, and teammates.

The Battle Against Doping: Can We Ever Win?

“Playing Whack-a-Mole”: The Ever-Evolving World of Performance Enhancement

The fight against doping is akin to playing a never-ending game of “whack-a-mole.” As soon as one method of cheating is uncovered, another emerges to take its place. The constant evolution of performance-enhancing strategies keeps authorities on their toes.

“The Needle’s Eye”: Strategies to Curtail Steroid Use

There is yet a chance. With new tools for detection and better methods for education and prevention, the fight against doping is far from over. Everyone from officials to players to spectators is pulling together to make sure that everyone has a fair chance to compete and achieve their best.

“Closing the Pandora’s Box”: Reflections on the Steroid Saga

We have found the complicated world of drugs and the motivations behind their usage in our trek through the shadows of professional sports. Some athletes make costly decisions in pursuit of superhuman performance or to escape the stress of competition.

“The Road Ahead”: The Endless Quest for Clean Competition

It is becoming increasingly apparent that the fight against doping is far from done as we make our way through the choppy waters of professional sports. There is optimism that sports achievement may be attained without the influence of drugs, thanks to heightened awareness, vigilantness, and a dedication to fair play.

“Beyond the Needle”: Celebrating True Athletic Greatness

The sportsmen who deserve our utmost respect are the ones who get to the top by sheer force of will, unfaltering determination, and honesty. They stand as examples for the generations to come, showing us that achieving greatness does not have to include the dangers and quick cuts offered by steroids.

Are you having trouble sticking to your fitness routine and achieving your goals? You’re not alone. Many of us struggle to stay motivated and find the time to exercise, but with a few simple tips and tricks, it can be easier than you think. Here are 10 tips to help you stick to your fitness routine and achieve your goals. From setting achievable goals and tracking your progress to scheduling time for yourself and rewarding yourself for your hard work, these tips will help you stay on track and reach your desired fitness level. So, put on your running shoes and get ready to take your fitness journey to the next level!

Set Achievable Goals

One of the best ways to make sure you stay on track with your fitness goals is to set yourself achievable goals. For example, if you want to increase your cardio fitness, you might set a goal to run for 30 minutes non-stop at least twice a week. You can also set goals based on the type of exercise you want to do. For example, if you want to strengthen your core, you might set a goal to do 10 minutes of core exercises at least twice a week. Setting achievable goals will help you stay on track and ensure you make progress towards your fitness goals. If your goal is too far out of your reach, you may get discouraged and give up before you even get started.

Track your progress

Another great way to stay motivated while achieving your fitness goals is to track your progress. There are several ways you can do this. One way would be to keep a fitness journal and write down all your workouts. You could also take pictures before and after your workouts, so you can see your progress. Or you could track your progress online and use a fitness app such as the Logbook Fitness App to keep track of your workouts. This way, you can track your progress and see how far you’ve come. This can be a great way to stay motivated and keep track of your progress towards achieving your fitness goals.

Schedule time for yourself

One of the best ways to stay motivated and achieve your fitness goals is to schedule time for yourself. For example, you can set aside 30 minutes every day to exercise. Or you can try to fit your fitness routine into your busy schedule by fitting it in when you have the time. If you have a full-time job, you can try fitting your fitness routine into your commute by taking public transportation or walking or running to work. You can also fit in with your fitness routine while you wait for appointments or while you are waiting in line. By fitting in your fitness routine, you’ll make sure it gets done and you’ll stay motivated and on track to achieve your fitness goals.

Stay motivated and inspired

Another great way to stay motivated and achieve your fitness goals is to stay inspired. What inspires you? Is it a fitness video on social media? Or are there certain fitness goals you want to achieve? Whatever inspires you, make sure you stay inspired. You can do this by finding fitness role models and fitness inspirations, and by surrounding yourself with fitness inspiration wherever you can. You can also use fitness apps and websites to find inspiration and motivation. For example, the Logbook Fitness App offers a variety of videos and articles to help you stay motivated and inspired. This app also provides personalized fitness recommendations based on your fitness goals and health information. Another great app you can use to stay inspired and motivated is MyFitnessPal. This app offers social media channels, articles, and videos to keep you inspired and motivated. You can also try joining a fitness or health challenge, or a group, or a class to stay inspired and motivated.

Mix up your routine

Another great way to stay motivated while achieving your fitness goals is to mix up your routine. For example, if you always run, try adding in strength training. Or, if you always do strength training, try adding in some cardio. By mixing up your routine, you’ll stay motivated and challenged and you’ll avoid getting bored. This will help you stay on track and achieve your fitness goals. If you want to mix up your routine even more, try adding in new activities. This will keep things interesting and help you stay on track to achieving your fitness goals. You can also try varying the times of the day when you do your workouts. For example, if you always exercise in the morning, try doing it in the afternoon or evening to mix things up a bit. You can also vary the types of workouts you do. This will help you stay motivated and avoid getting bored.

Make fitness fun

Another great way to stay motivated while achieving your fitness goals is to make fitness fun. For example, try doing something new like taking a dance or yoga class. Or try challenging yourself by trying a new sport or activity. You can also try to make your fitness routine more enjoyable by listening to music or trying different exercises. You can even try to make working out with a partner more fun by making competitions out of your workouts. If you are feeling bored with your fitness routine, try to make some changes that will make your workouts more fun. This can help you stay motivated while achieving your fitness goals.

Make it convenient

Another great way to stay motivated while achieving your fitness goals is to make it convenient. This can include making sure your workout clothes are easy to get to or setting your workout equipment up in an easy-to-access place. You can also try to make sure you find the time for your fitness routine each week. For example, you can try to make it a priority and fit it into your schedule. You can also try to find a workout partner or join a class to make it more convenient and fun. This will help you stay motivated while achieving your fitness goals.

Also Read: Natalia Dyer and Her Secret Workout Routine

Find an accountability partner

Another great way to stay motivated while achieving your fitness goals is to find an accountability partner. For example, you can try finding a friend or family member to partner with and help you stay on track. This person can help you stay motivated and stay on track. This is a great way to stay on track and reach your fitness goals. You can also try to find an online fitness partner to help you reach your goals. For example, the Logbook Fitness App offers a variety of challenges and competitions to help you stay motivated. You can also try finding an online or in-person group to help you reach your goals.

Reward yourself for your hard work

Finally, another great way to stay motivated while achieving your fitness goals is to reward yourself for your hard work. For example, if you set a goal to exercise five times a week, you can reward yourself after you reach that goal. You can also try rewarding yourself after certain milestones, such as reaching certain fitness levels. This can help you stay motivated and achieve your fitness goals. If you want to stay motivated while achieving your fitness goals, make sure you follow these tips. These tips will help you stay on track and reach.

Also Read: The Hype of Hyrox Workout: Is This the Next Big Fitness Competition?

Related

I get a lot of messages about RPE, Reps in Reserve, and Autoregulation. These are powerful tools, that when practiced, can help you as you implement a long-term strength training program, especially as a woman over 40. However, it takes understanding the pieces that go into these tools, and a well-rounded program, to really make the most of their benefits.

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Key Takeaways

If You Are Looking for Trainings Tools, You Should:

1. Use autoregulation as a way to adjust your training plan and allow for more flexibility 
2. Remember that you do not have to be perfect or give your all to have a successful training session.
3. Collect your own data about yourself and what your body needs throughout your life changes

Learning about Yourself through Strength

Having a performance-forward approach when it comes to your workout intensity is great, but it can leave space for injury or overuse. Using the scales of RPE and Reps in Reserve, you can allow yourself a moment to check in and make adjustments to the structure of your program. 

While working with a coach is great, learning how to observe your body and what it needs is something that you can do yourself. These tools will help you understand your body in a way that will encourage sustainability and longevity in your strength training program.

It’s All About Flexibility

A good strength training program leaves room for both structure and flexibility. Learning how to adjust your intensity not only helps you learn more about your body, but it can help you tackle those low-energy days without completely giving up and potentially taking a long break.

Autoregulation will keep you moving forward with your program even on lower energy days, which can happen especially as we adjust to new demands on our lives and our bodies. Adjusting the plan based on Autoregulation will help you continue to show up and do your best, while also meeting yourself where you are at.

Are you ready to adjust your effort in order to gain more sustainability and effectiveness in your program? Share your thoughts on this episode with me in the comments below.

In This Episode

• Understand the guiding principles of a well-rounded training program (4:35)
• Learn exactly what RPE and Reps In Reserve are (11:40)
• Why these tools are so useful for women, especially as they age past 40 (16:06)
• What is autoregulation and why it is a useful tool for your workouts (17:51)
• Benefits of RPE and Reps in Reserve for women over 40 (28:02)
• Simple ways you can learn to make the gauges necessary for autoregulation and more (33:31)

Quotes

“The value of using something like RPE is that it helps to tailor your workout intensity to match your daily energy level, your daily bandwidth, how much capacity you have today.” (15:01)

“This isn’t a proprietary way for women over 40 to manage their own strength training. However, it is a validated tool that we can use because it is contextually allowing us more flexibility within the structure of a program.” (16:25)

“This is all part of the tapestry of your own unique autoregulation and recovery and getting to know yourself over time.” (20:47)

“There is structure, but there is also flexibility. And I think that is a really key take-home message and take-home point of this particular podcast.” (25:50)

“We have to keep training if we want to continue to either maintain or see gains over time.” (30:43)

Featured on the Show

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Related Episodes

FYS 434: Progressive Overload: How to Keep Getting Stronger

RPE & Autoregulation: Smart Tools for Strength Gains Over 40 Transcript

Steph Gaudreau

What is RPE, rate of perceived exertion, and why is it such a helpful tool for women over 40, in particular, to build strength and muscle in their lifting programs? We’re going to be answering those questions and more on this episode of the podcast.

If you’re an athletic 40-something woman who loves lifting weights, challenging yourself, and doing hard shit, the Fuel Your Strength podcast is for you. You’ll learn how to eat, train and recover smarter, so you build strength and muscle, have more energy, and perform better in and out of the gym.

I’m strength nutrition strategist and weight-lifting coach. Steph Gaudreau, the Fuel Your Strength podcast dives into evidence-based strategies for nutrition, training, and recovery and why, once you’re approaching your 40s and beyond, you need to do things a little differently than you did in your 20s. We’re here to challenge the limiting industry narratives about what women can and should do in training and beyond. If that sounds good, hit subscribe on your favorite podcast app, and let’s go.

Welcome back. I’m so glad that you’re with me this week. Thanks for tuning in to Fuel Your Strength. I’m so excited that we’re going to be learning about this topic together, because, frankly, I get a ton of questions about, what is RPE? What does it even mean? What is auto-regulation? Why is it useful? How do we do it? And so much more that I figured it was high time we got into it on an episode of the show.

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Okay, so on this show, I want to get into what is RPE and its sister scale reps and reserve and also, what is auto regulation. Why are these things helpful in training for strength and or muscle growth? Also, why is it particularly helpful if you are a woman over 40 who is trying to implement a long-term progressive strength training program? And why do I use this for my lifters in the Strong With Steph program? Last time on the podcast, we went into progressive overload in quite a lot of detail.

So if you don’t know what progressive overload is, or you’ve kind of heard about it, but you’re not quite sure. Then jump back to that episode and check that out first. And this is one in a series of episodes that I’m doing, really diving into the rationale behind the type of program that I’ve created with Strong With Steph. Why are the pieces there that are there? Why is this type of training useful, particularly for us as we’re over 40? And another way of looking at that is, why can’t we skip this kind of training as we’re getting older?

I’m 45 at the time of this recording of this podcast. I’ve been lifting myself for almost 15 years, and believe me, yeah, things have changed. Things are different now that I’m in my 40s, and I’m sure will continue to change. But how can we use concepts like rate of perceived assertion, reps and reserve, and auto-regulation to help us if we are in this chapter of life and we’re like, Hey, I know I need to build strength and the time is now. The best time was maybe 10 or 20 years ago to get started, but the next best time is literally today.

There’s not going to be a better time, so you’re not late to the game. You’re not too far behind. The most important thing is that you get started before we really dive in here today. Get a free sample of Strong With Steph. This is a seven-day sample of the program, along with a 20-page Strength Training Guide. If you are a woman over 48 you’re athletic, you want to build that strength and muscle, and you can snag that by going to stephgaudreau.com/workout and we’ll make sure we put that in the description box here on YouTube as well.

All right, so Strong With Steph is my 12 month progressive strength training program that is designed for women over 40 is purpose built for us. And I’m really breaking down what are the different things I’ve included in this program and why. I want you to understand the pieces that go into a well rounded strength training program or a well rounded program if you are in this phase of life now, like I said last time, we talked about progressive overload. Here are the other guiding principles of the program before we get into the meat and potatoes of today with RPE reps and reserve and auto regulation.

So the program that I’ve created is guided by things like smart programming, okay, science-backed, evidence-based, principles we’ve again explored, uh. On the last episode, all about progressive overload, we take a performance-forward approach, so form is going to follow function. Of course, we need to be able to move well and have a solid foundation underneath us for the long haul. You know, this isn’t a quick fix. This is a 12 month program, and there’s actually a year two beyond that. So we know that good things are going to take time, and that’s the number one priority is, is performance and function.

Now, of course, we’re going to build some muscle too, but it’s not a solely esthetics-based program. Another principle that guides the program is progress, not perfection. And again, I said this in the last episode. Over 12 months, you’re gonna miss sessions in the gym. Life is gonna get lifey. We’re just in that phase, chapter of life. So can we aim for something like 70 to 80% consistency and see progress over time, still without falling into all or nothing, thinking and completely abandoning the program? That’s going to become even more important as life does what life does and comes at you 100 miles an hour.

Another guiding principle is structured flexibility. This is so important we know that structure is going to help us to put into practice behavior-based changes with our fitness because that helps us to create routine schedules. It really helps us to remain consistent in the big picture. But we also need flexibility. We can’t have too much rigidity, especially once you’re in that perimenopause transition.

Maybe you’re postmenopausal, you’re just in midlife, and things are unpredictable, so random workouts. Look, if you’re trying to get moving, and I’ve talked about this before on the podcast, you’re just trying to get started, random workouts or kind of making things up on the fly is totally fine, but most people listening to this show are past that point and are looking for something that’s more structured. But if it’s too rigid, then what happens if you’re having a day where you’re not hitting 90% of your one rep max?

What if you don’t even know what your one rep max is yet, because you’re a bit newer to lifting, so these are just some of the questions that oftentimes come up, and that’s why I’ve really created the program with a lot of flexibility baked-in because this time of life can just be a little bit more unpredictable. So it’s important that we kind of merge the best of structure, periodization, progressive overload, with things like choice, autonomy, auto regulation, RPE, reps and reserve and the things that we’re going to talk about on this episode. So hopefully that gives you a little bit more context into why I’m bringing this up on this show.

So let’s go ahead and dive into Rate of Perceived Exertion/ Reps and Reserve, they’re kind of, as I mentioned, sister scales, or complimentary scales. We’ll talk about that, and also auto-regulation and why these things are so important. Now I want to tell you a story about Joan. Joan came in to work in the Strong With Steph program. So she signed up, and she relayed a story to me after the first few months, and she said, you know, prior to this, I was on a strength training program that was using progressive overload.

However, it was a percentage-based program, and I started to really struggle on a lot of days to keep up. I started noticing my sleep was a lot rougher. I was having hot flashes during the night. I was waking up a lot, so I wasn’t waking up feeling as rested, and that was affecting how hard I could push when I was in the gym. And it became so challenging, you know, she would pull up the program and say, Okay, here’s your percentages for the day. And some days, she just didn’t have it in her physically to actually meet those percentages, and she started to feel kind of bad about not being able to hit those percentages, and ultimately was starting to fall behind, or as she perceived to fall behind on the program, and ultimately quit the program because it just became too much of a gap between what was written out and what she actually had the capacity for.

And then when she came into Strong With Steph and saw that we worked with the RPE scale, really found it a little challenging at first. And I’ll talk about sort of pros and cons of RPE here in a moment. But ultimately, after a few months, I was thinking (and related to me) the story of, wow, now I wake up, I can assess how I feel when I get into the gym. I can make those adjustments while I’m there and ultimately not feel bad or guilty or like I’m falling behind or I’m not meeting up to the standard, and that has increased my consistency so much above where it used to be when I was following a pretty strict, rigid percentage based lifting program.

Now I want to say this much, I have followed plenty of percentage-based lifting programs in the past. I spent a ton of time and the Olympic weightlifting gym and was working off percentage-based programs for years. Also would see that quite a bit in my earlier CrossFit days, were working on strength work, for example. Or we were just doing something like cleans, power cleans, again, Olympic lifting, dead-lifting, and so on and so forth and so oftentimes we would see percentages listed out. So I’m no stranger to them. They’re not bad by any means.

However, again, like I said, depending on what phase of life you’re in, what season you’re in, what your goals are, it can be a challenge in midlife, when you are feeling less energy, you’re not sleeping as well, you have a lot of competing priorities going on, and your capacity for really pushing it as hard in the gym is declining. Maybe you’re just not able to meet those percentages at all. So again, nothing bad about it. If you’re on a percentage based program, and it’s working well for you, keep going, you know.

But I want you to know that you do have options before we dive in. If you listen to this episode and you’re like, Okay, I am ready to get to work. I want to take my strength, muscle, energy and performance and take it up a notch. I want to take it to that next level. I want to feel like a badass, but at the same time, do it in a way that works with my physiology as an athletic woman over 40 with coaching and community support. Then go ahead and check out Strength Nutrition Unlocked. This is my group program.

We’re going to lay out the framework for you and guide you as you implement and really customize it to all the things that you’re doing, your preferences, your likes and the the places you want to go with it. Then go ahead and get on board. You can start your process by submitting an application@stephgaudra.com slash apply. We would love to hear from you and see you inside the program.

So let’s talk about what our RPE and Reps and Reserve now that I’ve referred to them many times, all right, so RPE is Rate of Perceived Exertion. The simplest way to describe this is that it’s a subjective measurement of your workout’s intensity on a scale from one to 10, one being low and ten being maximum. You can think of a one is kind of your easiest effort, and a 10 is all out effort now, RPE, rate of perceived desertion originally comes from a scale that was really used for more cardio-based efforts, right?

And so now that scale has been adapted, and it is it has been studied. It is validated in strength training. So that’s really exciting. Reps in Reserve is, again, a sister or complementary scale to RPE, and I know there are lots of R’s floating around here. So Reps in Reserve, reserve means how much is left over, so how many reps are left over in the tank on a particular set. So again, this estimates how many more reps you could perform before you reach failure. And so those numbers, whether you’re working in RPE or Reps in Reserve, are based off of 10, and they’re kind of mirror opposites.

So if you had something that was an RPE of eight, that’s a pretty intense effort, but not to failure, then that would mean you have two reps left in reserve, two reps in the tank, because eight plus two is 10. So you can use either of those to gauge your intensity. Another example, let’s say you’re doing warm-up sets, and you’re kind of working off of that RPE or reps, sorry, a rate of perceived exertion of five. So that would be, you know, a warm-up effort, more or less.

It’s not nothing, but it’s also not the most intense that you could do. RPE of five is largely considered to be kind of a warm-up set. That would mean you have five reps in reserve, five plus five equals 10. If you do a true effort to RPE of 10, that’s the hardest you can go. And again, we’re using this in the context of strength training here today, that would mean going to failure, which means you have zero reps in reserve. I was trying to make my hand face the camera the right way.

Zero reps in reserve. You have no reps left. You have gone to failure. So 10 plus zero equals 10. So that’s how you can kind of use these scales complementary. So you can either ask yourself, how hard was that effort, or how many more reps do I think I have left in the tank? And we’ll talk about some pros and cons here in a little bit. But why I really like using RPE or RIR for my clients, especially those of you who are in again, midlife, you’re over 40, you’re not 20 years old anymore. You know, we’re not in college, etc.

We’re not in that decade, we’re in a new chapter of life. The value of using something like RPE is that it helps to tailor your workout intensity, to match your daily energy level, your daily bandwidth. How much capacity you have today, now, when you step into the gym for your session, or you’re out in the garage doing your workout, so it allows you to have a moment to check in with yourself as you’re lifting and think, you know, wow, actually I did. I slept super great and my nutrition has been on point.

I haven’t been skipping meals like I had before. My stress has been pretty low, and today I feel really freaking great. Then our load for today’s RPE seven on squats might be different from what it was a few weeks ago, when we are under higher stress and we weren’t sleeping as well. Maybe we were having a hard time fueling ourselves regularly, so our energy levels work a lot lower, or we’re just kind of going through it with being in this perimenopause to menopause, plus transition where there’s hormonal shifting, and that’s affecting things like our energy levels, sleep, etc. So yes, RPE and reps and reserve can be used for anyone, any kind of trainee.

But again, thinking about contextually, why are these things so useful for women in this phase of life? Right? So it’s not saying like this is some this isn’t a proprietary way that women over 40 can manage their own strength training. However, it is a validated tool that we can use because it is contextually, allowing us more flexibility within the structure of a program such that we don’t just completely skip workouts all the time if we’re not feeling up to hitting 90% or 85% of our one rep max, as an example, and I mentioned there Earlier that reps in reserve slash, I guess RPE has been validated in terms of scientific literature and study.

There was a study that came out in 2016 by Zordos and this study was all about looking at reps in reserve and how well it paired with something like an RPE scale while predicting things like one rep max and or multiples of a rep max type of situation with bench press and squat, and so I can link that study, it was in, I think, the Journal of Strength Conditioning Research, and just sort of you can see what was looked into there. But there have been other studies that have looked at how useful is RPE/Reps and Reserve for strength training. And it turns out it’s a pretty darn useful auto-regulation tool. So that’s a little bit about specifically RPE and RA are.

So I’ve used the term auto Regulation A few times already in this podcast episode, and I want to spend a little bit of time pulling back just a just a bit and explaining why auto regulation is so useful, auto meaning self so auto regulation, we’re going to be regulating our efforts ourself based on how I feel, how I feel each day, each session. So that means I could adjust the intensity of the workout. And again, if we’re talking about strength training, typically, intensity is going to be gaged with how much weight we’re going to lift, although if we’re doing cardio, that could just be our overall heart rate or just sort of our subjective effort. It could mean adjusting our volume.

Volume means reps, time sets, so that’s just the amount of work that we’re doing and even our exercise selection. These are just a few examples of how you could auto-regulate or self-regulate your own workouts. But Steph, how do we do this if we’re following progressive overload? So I’m going to talk about that here in a second. And again, if you’re over 40, or in midlife, I hate to keep hammering on this, but you’re going to have oftentimes unpredictable life demands. There’s a lot of changing responsibilities that you might have.

Maybe your kids are finally getting older, but your parents are getting older as well or or other family members, and suddenly you find yourself care taking or really having to help those family members out right job situations, hormones fluctuating and changing, sleep being impacted, recovery, not being as quick as it used to be. So having auto-regulation as something we’re aware of is hugely beneficial, because, again, we can make adjustments to have flexibility within the structure of a program. Instead of just going, Well, fuck it, I can’t do that today, so I’m not going to do anything.

And look, sometimes you need those fuck it kind of days, and some days you’re you’re sick or it’s just not a good day to train for whatever reason. However, by adjusting the plan and introducing that flexibility via auto-regulation, you actually get a pretty darn good workout that’s better off in the long run than skipping consecutive workouts or skipping large blocks of your workouts because. Is you just feel like you can’t be perfect and have perfect adherence to whatever the plan said?

So quite often I’ll ask my lifters inside of Strong With Steph, and we use an app. That app is called True Coach, and it’s custom to the program that I’ve written. There’s just like, punched my mic. That is, there is a space under each exercise to log, reps, sets, the weight that you lifted. But also, subjectively, how are you feeling? You know, didn’t sleep well. Energy is great. Recovery feels on point. Feel feeling crispy around the edges. And that’s all part of the sort of tapestry of your own unique auto-regulation and recovery and getting to know yourself over time.

Even if I was in the gym with you and I was watching you lift, sure I could observe, you know, the quality of your lifting. And I do that with my premium members, those folks who are coaching with me, and we exchange videos back and forth, and do form analysis and breakdown and all sorts of great things. But sure, I could look at how well you’re moving. I could look at how fast the bar is moving.

Are you getting kind of buried by the bar, or is the bar moving really well? Does it seem like you had many reps left in the tank or not, but you also have such important data and information about yourself that you can observe and get better at observing over time and get to know yourself better, especially as your body is changing, your life is changing.

So yes, having a coach there watching you is great, but also you can still collect lots of very interesting, very important, and impactful information about yourself and use that for auto-regulation. So for example, in Strong With Steph, quite often times you’ll see that we start with a lower RPE. So in the very early stage, even if somebody’s had some lifting experience, maybe you’ve taken a break, though, or you’re looking to kind of get back into some lifting structure.

Quite often times we start maybe at RPE, six or seven. But oftentimes, I’ll give you a range. So if you’re feeling crispy, you know, not feeling great, didn’t sleep as well, feeling kind of sore, joint soreness, etc. Then you could keep it at RPE, six or four reps in reserve, a little bit less intensity. And generally that’s going to come out to be whatever weight you’re going to pick for your dumbbells or on put on the bar that day. Another thing that I bake into the program for flexibility quite often is a different range of reps and sets.

Now it’s not going to be vastly different, so it’s not going to say, you know, one to eight sets of whatever number of reps, because that’s just we don’t need to be doing really eight sets of anything. You get the point, it’s not going to be that drastic. But somebody might encounter something that says something like two to three sets of eight to 12 reps, or eight to 10 reps is pretty common, especially in accessory work, when we’re working just a little bit higher in the rep range, so that would allow you on that day. Let’s say you have a ton of energy. You’re feeling really great.

Maybe you have a little bit more time, maybe you pick three sets of 10, and you’re feeling good, but maybe you’re pressed on time, or you didn’t feel as good walking in the gym. You’re feeling like you’re moving a little bit more unpredictably, bars moving kind of sloppy. You just don’t feel as locked in. Then you could choose two sets of eight. The point being, you have flexibility within the structure. Again, with volume, we’re going to see we can choose different numbers of reps and sets, and again.

Over time, when folks are able to adhere to the program more consistently, they’re seeing better results, more strength, better gains in muscle mass and so on. And then the exercise choice, this is another one where I give folks flexibility. Now there is progression in the program. So for example, we see simpler, say split squat, split squat, Say that 10 times best simpler split squat variations toward the beginning of the program, but as you get toward the middle and end of the program, you’re starting to see more complex or challenging split squat type variations.

However, also within each each session, each lifting session of your week, you’re going to see at least two options. Usually it’s three or four exercise options that are in the same universe, typically of what is the movement pattern you’re trying to work but also gives you a little bit more. More flexibility and structure. So quite often I will have folks who, let’s say they’re having a little bit more knee sensitivity for whatever reason, not that that always indicates that, you know, sensation doesn’t always mean that we have acute injury.

But I have some folks with past injuries, or they just have more sensitive joints, and so they might choose a standard split squat variation over something like a rear foot elevated split squat, just depending how they’re feeling. So again, keeping it in the same universe of that movement pattern, but giving choice in terms of exercise selection. So again, there is structure, but there’s also flexibility, and I think that that’s a really key take-home message and take-home point of this particular podcast. So a couple of more things here, just to kind of wrap it up.

So when we’re looking at again benefits for women over 40, we want to look at enhanced consistency. So adjusting your intensity means that you can keep with the program, keep moving forward. I hate to say stay on track because there’s going to be times when you just can’t stay on track.

Also, for a lot of people, becomes a bit of a mental battle where they feel like they’re falling off and getting back on and falling off and getting back on, and that can become a bit of an all-or-nothing, almost, or it just creates a lot of mental stress. So just, you know, thinking about keeping moving forward, even on lower energy days. I see this so much with a lot of my clients.

I also have clients who have erratic work schedules, work night shift, or other things, where sometimes they’ve just come off of working a few days in a row and they’re just feeling more tired, so they’re able to, again, adjust their intensity of their workout, but still get a good workout in. And I’m finding with my clients as well as myself, the longer the break, the longer the break, for whatever reason this, the harder it is to get back into it, mentally and physically.

Doesn’t mean it’s impossible. You will get back to it if you’re persistent, but it’s easier to do a little something. Take the intensity back, take the volume back, choose an easier variation, meet yourself better on that low-energy day, then taking off weeks and months at a time. It’s sort of how easy is it to pick back up, and sometimes, if physically and mentally, it feels like too much of a hill to climb.

Now it’s a meta Hills become a mountain that’s enough to really take people off lifting. You know, self selected, but keep people from lifting in four years. Meanwhile, you know, we could keep going as best as we can, even if we’re not firing on every single cylinder at 100% I also see a lot with my clients that auto regulation, in combination with things like RPE, helps to meet better your recovery needs and not that overreaching is a bad thing.

Of course, we talked about in the last episode why we need stress on the body in order to see adaptation, we also need good recovery and so on and so forth. But it can help people to pull back a little bit when they realize they might have pushed a little bit too hard and their body isn’t quite recovered enough in whatever the next session is, sometimes they’ll have clients do back-to-back days, because sometimes they have to based on their schedule, and sometimes that second day they’re just going to pull back a little bit if they’re not feeling well enough recovered so that that does happen, sometimes people do back to back workouts. Rarely do.

I recommend three full-body days in a row. It’s just a lot to recover from, especially if you’re really pushing the intensity. But sometimes you do two in a row, and then you’re like, on this second day, I’m not as recovered. So you might, you might pull back a little bit, but it’s still going to be maybe three or four reps in the tank, or two or three reps in the tank based on how you feel that day. And ultimately, we’re in it for the long haul. And I said this in the beginning, you know, unfortunately, the fitness industry is so hell dense on these quick fix results and showing these side-by-side transformations, just like the diet industry.

You know, here’s what this person’s physique transformed into in six weeks, or whatever it is. And that kind of quick fix mentality, though, is it’s important for clients to feel like they’re making progress. That kind of quick fix mentality that’s perpetuated by the industry, by coaches and trainers can set the expectation. Question on the client side, that this stuff is just going to be boom, quick flash in the pan, like we’re going to get super quick results, and it’s going to be this rapid transformation.

And then, side note, we can just stop, if we stop training, we’re going to see, hopefully, things, you know, we can maintain for a little bit, but eventually we’re going to see that our adaptations drop away, right? We become de trained. We may experience atrophy of our muscle on the cardiovascular side, right? We’re going to become less cardiovascularly fit. We’re going to see strength drop off to some degree, right?

And so we have to keep training if we want to, you know, continue to either maintain or make gains over time, gains in strength, gains in muscle mass, gains in power, gains in our balance, and we’ll talk about those elements in further episodes. So the name of the game here is sustainability over time, continuing to show up and do our best, but also meet ourselves where we are at. So again, auto regulation wise, it’s going to be easier to do this over time.

Now I mentioned pros and cons, and I’ve talked a lot about the pros of using things like auto regulation, reps and reserve and rate of perceived exertion in your lifting. Some of the cons here, the drawbacks, if you’re somebody who is, oh, you just want someone to tell you what to put on the bar or load your bar for you. And I know that there are trainers who work with people in person, and they provide that service, they load the bar for the client, or they tell the client exactly how much to move up what weight they should be lifting.

Now, personally, I would rather see the trainer also ask the client what they think to help them build that skill. But I guess that’s not up to me. It’s just how I would do things. I can’t control what everybody does as a trainer or a coach. However, the cons for some people, again, would be, if you want to just be told what to put on the bar and what to lift at all times. Now I have seen again, the drawbacks of that.

For example, I have a client who’s come to me after working with a coach for a couple of years, and now this person is looking to move into a little bit more of a hybrid situation, where they have me for coaching and assistance, but they’re also working out at home, not in a gym setting with a trainer staring at them. And this person’s finding it a little bit challenging to now learn how to assess their own lifting, like how many reps do I have left in the tank?

I’m going to check this out. I’m going to try it out and see what I think and make my best estimate or guesstimate on that front. So it can be a little bit of a learning curve for folks who are newer or haven’t experienced this idea before of how much weight should be on the bar, or maybe you come from a CrossFit setting, and you’re used to looking at, well, what is the RX weight on the board for the day? RX is 95 pounds, or RX is 75 pounds.

RX, if you don’t know, is the prescribed weight of the day, or sort of the standard weight of whatever the movement happened to be. So you might still make adjustments. But oftentimes people are used to sort of looking for that. Hey, here’s the here’s the standard to shoot for. So again, it might take time, if you’re somebody who’s used to that, and it’s also a bit of a moving target, right? Again, it takes practice.

So oftentimes people will come into Strong With Steph, and they’re a little bit at the beginning feeling a little bit like I’m not quite sure how much, how many reps I have left in the tank, and I do have some assessments peppered throughout the program to sort of help you make some of those gages. However, for the most part, I just encourage people to try it out and see how they feel and to get to know it over time. And ultimately, people do pretty darn good in terms of assessing how many reps they have left in the tank, or what effort on a scale of 10, that particular load was that day, or that particular set was on that day.

And I didn’t really go into how do we assess, for example, the RPE of individual reps, or the RPE of the set? And that’s a little bit more of an advanced topic. However, one simple thing you can do is, once you finish your set, ask yourself, how many more reps do I think I could do? How many more reps did I have in the tank? If I could think I could do one, then, okay, my RPE was nine. I was actually working at a really high effort. If I think I could do five more, then I’m probably not hitting the intended stimulus.

If the prescribed RPE range was seven to eight, right, I could I have a little bit more. Latitude to put weight on the bar and consider that what I just did was a warm-up or ramp-up set. Okay, so I hope that this has given you a little bit of insight into not only what is RPE reps and reserve and auto regulation, how I use them in my program, but how you might also see them being used out in the world, the benefits and the drawbacks potentially of using these methods, and ultimately, why I really believe that these are helpful for women over 40 who are trying to improve their strength and more committed to that process in the long term, because it helps you to navigate the ups and downs that are no doubt going to come your way as you’re integrating strength training along with the rest of your life.

Remember assess your energy level, soreness, readiness, how well the bar is moving in your warm up sets at the start of your workout, and think about how you can adjust your effort to match the RPE, or reps in reserve that’s written on the day, so you could decrease or increase your load, your reps, volume, your intensity, if your energy is high or low, just depending on how you’re feeling, and check in with yourself. Most importantly, make sure you keep track of things. Take notes. Look for patterns. Look for other factors in your life that could be affecting your energy levels, your ability to meet a particular RPE on that day.

Whatever load you’re going to choose, how recovered you feel, how did you sleep? All of these factors can certainly play a role in using RPE reps and reserve and auto-regulation. They’re powerful tools. Use them wisely practice and you’ll see that they can be helpful so much as you implement a long-term program that does it for this episode of the show.

Now, again, I’d like to invite you to check out my seven-day sample of Strong With Steph. This is my progressive training program for women over 40. Purpose-built for you. I’ve already shared in this episode some of the guiding principles I talked in the last episode about progressive overload. And here, of course, about the topics that we covered today, and why? Those are all parts of this program that I’ve created for you.

In future episodes, we’re going to be diving more into details, such as why I include things like movement prep, balance work, power and Plyometrics, and strength work. What is the accessory work? What does that even mean? Why are cool downs important and so much more, we’re going to be diving into those detailed topics, but what we’ve covered in the past two episodes are going to give us the big picture when it comes to how I put this program together and why.

So you can check out my free lifting guide for women over 40, and get a seven-day sample of Strong With Steph by going to stephgaudreau.com/workout put in your name and email, and I’ll send that guide to you, and you can start lifting and start practicing with things like RPE and auto-regulation progressive overload in your own lifting. All right, until then, when I see you next time, be sure you hit the subscribe button if you like this episode. And until next time, stay strong.

Benefits of Strength Training for Women Over 40: As women enter their 40s and beyond, many experience changes in their bodies, including slower metabolism, muscle loss, and a decline in bone density. However, there’s one powerful solution that can help counteract these changes: strength training. While many people associate strength training with bulking up, it’s actually a highly effective way to improve overall health, especially for women over 40. If you haven’t already, incorporating strength training into your fitness routine can bring a host of physical and mental benefits. Here’s why you should start lifting weights (or using bodyweight exercises) today!

Builds and Maintains Lean Muscle Mass

As we age, it’s natural to lose muscle mass, a condition known as sarcopenia. By the age of 40, women can start losing as much as 3–8% of muscle mass per decade. Strength training is one of the most effective ways to combat this loss. Regular resistance exercises, like lifting weights or using resistance bands, help stimulate muscle growth and preserve lean muscle mass.

Maintaining muscle as you age not only helps you look toned but also supports overall strength and mobility. The more muscle you have, the more calories your body burns at rest, which can also assist in managing weight.

Improves Bone Health

Women are at a higher risk of developing osteoporosis, especially after menopause, due to a drop in estrogen levels. Osteoporosis causes bones to become fragile and more prone to fractures. Strength training plays a critical role in strengthening bones and improving bone density.

When you lift weights, you put stress on your bones, which triggers them to adapt and become stronger. Studies show that regular strength training can increase bone density and reduce the risk of fractures, particularly in the spine, hips, and wrists.

Boosts Metabolism and Aids Weight Management

A slower metabolism is another common change women experience as they age, making it harder to maintain or lose weight. Strength training can help combat this by building lean muscle. Muscle tissue burns more calories at rest than fat tissue, so the more muscle you have, the higher your resting metabolic rate (RMR) will be.

Incorporating strength training into your routine can increase your calorie burn, even when you’re not exercising, making it easier to maintain a healthy weight. Additionally, strength training helps balance insulin levels, which can aid in controlling blood sugar and reducing the risk of developing Type 2 diabetes.

Benefits of Strength Training for Women Over 40: Improves Posture and Reduces Back Pain

As we age, we may experience a decline in posture due to muscle weakness, particularly in the back, shoulders, and core. Strength training helps correct this by strengthening the muscles that support your spine and posture.

A stronger core, for example, helps you maintain a straight, upright posture and prevents slumping or rounding of the shoulders. Moreover, strengthening your back muscles can alleviate or prevent lower back pain, which is a common complaint among women in their 40s and beyond.

Enhances Mental Health and Reduces Stress

Strength training is not just beneficial for your body; it also has profound mental health benefits. Regular exercise, including weight training, is known to release endorphins, the body’s natural “feel-good” hormones. This can help alleviate feelings of stress, anxiety, and even symptoms of depression.

Strength training also enhances self-esteem and confidence. As you gain strength and see improvements in your physical appearance and abilities, you’re likely to feel more empowered and positive about your body. This can create a sense of accomplishment and well-being that extends beyond the physical benefits.

Improves Balance and Reduces Fall Risk

As we get older, our balance tends to decline, increasing the risk of falls and injuries. Strength training, especially exercises that focus on the legs, core, and lower body, helps improve balance and stability. By strengthening the muscles responsible for maintaining posture and balance, you can reduce the likelihood of falls.

Exercises like lunges, squats, and deadlifts help build leg and core strength, which are key components of stability. Better balance means more confidence in daily activities like walking, climbing stairs, or even standing up from a chair.

Benefits of Strength Training for Women Over 40: Increases Energy Levels and Combat Fatigue

Many women in their 40s and beyond report feeling more fatigued as they juggle work, family, and other responsibilities. Strength training can be a powerful antidote to low energy. As you build muscle and increase your stamina through weight training, your overall energy levels tend to rise.

Lifting weights can also improve cardiovascular health, which plays a key role in overall vitality. The increased circulation and oxygen supply to your muscles during strength training promote better endurance, leaving you feeling more energetic and less fatigued in your daily activities.

Promotes Better Sleep

Quality sleep becomes harder to come by as we age, and many women over 40 experience sleep disruptions due to hormonal changes, stress, or other factors. Fortunately, regular strength training can help improve the quality of your sleep. Exercise increases the production of hormones that help regulate sleep patterns and can reduce insomnia and nighttime wakefulness.

Additionally, a good strength training session can tire your muscles in a healthy way, helping you to feel more relaxed and ready for rest when bedtime comes.

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Ever wondered what makes a baby truly adorable? Is it their chubby cheeks, cute little giggles, or maybe those tiny fingers? Well, according to A$AP Rocky, it’s all about a big, bold, beautiful forehead! Yep, you read that right. When Rihanna recently joked that their son RZA inherited her famously prominent forehead, A$AP Rocky responded in the most heartwarming (and hilarious) way possible, declaring his love for his “boy’s big forehead.” And let’s just say, social media went wild.

Wait, What Did Rihanna Say? Let’s Dive In!

Back in December, Rihanna dropped a bombshell during an interview with Access Hollywood. She revealed that her eldest son, RZA—now a playful 2-year-old—didn’t just inherit her musical genes, but also one of her most iconic physical traits. Yep, you guessed it: her forehead.

She joked, “I can’t believe it. The only thing I imagine was probably the forehead on RZA.” And she wasn’t done yet. Talking about her youngest son, Riot, born in August 2023, she quipped, “I mean, Riot doesn’t have it. I’m like: ‘Wait, are you sure?’” Cue the laughter!

We all know Rihanna has a sense of humor, but this revelation had fans cracking up. But if you thought that was funny, wait till you hear what A$AP Rocky had to say.

A$AP Rocky’s Adorable and Unfiltered Response

In a new interview with W Magazine, A$AP Rocky couldn’t help but share his own thoughts on the whole forehead situation. He made it clear that while their two boys might have their differences—“Riot’s an extrovert just like his mom”, while “RZA is more like me”—there’s one thing that truly stands out.

He proudly said, “He got his mom’s forehead, but he got everything else from me. I love my boy’s big forehead! I loved it on his mother.” Talk about some wholesome dad energy right there!

Why Is Everyone Talking About the ‘Big Forehead’ Comments?

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Here’s the thing: This isn’t just some random comment about physical traits. It’s a whole love story wrapped up in one sentence. Rocky’s statement, “I loved it on his mother,” had fans feeling all the feels. It’s not every day you hear a rapper get so sentimental about something so… unexpected.

Twitter exploded with reactions:

• “He didn’t even need to mention the forehead”
• “Not ‘he got his mom’s forehead’ I’m deceased”
• “‘I love my boy’s big forehead! I loved it on his mother’ is peak romance, I think.”

Let’s Break It Down: Why Is This So Relatable?

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1. It’s the Unexpected Humor. Let’s be honest: nobody was expecting a deep dive into family forehead traits when reading about Rihanna and Rocky’s parenting moments. But that’s what makes it so memorable. Rocky’s words were both endearing and unintentionally hilarious.

2. It’s About Celebrating What Makes Us Unique. A$AP Rocky’s love for RZA’s forehead is a perfect reminder that it’s the little quirks that make us special. Whether it’s a unique feature, a quirky habit, or an unexpected talent—embracing what makes us different is what true love is all about.

3. It’s a Celebrity Being Real. In a world where celebs often seem distant, moments like these remind us that they’re just like us—playfully roasting their kids and embracing the unexpected. It’s refreshing, right?

Why Rihanna’s Forehead Is Iconic (And Why RZA’s Is, Too)

Rihanna’s forehead has been the subject of jokes for years, and she’s always handled it like a boss. She’s embraced it, owned it, and even joked about it herself. And now, it looks like little RZA is carrying on that legacy.

Rihanna’s response to all the forehead chatter has always been a lesson in self-confidence. She never let anyone make her feel less-than because of a feature, and that’s a vibe we can all learn from.

A$AP Rocky’s Unexpected Reference: Remember “Jukebox Joints”?

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If you’re a die-hard A$AP Rocky fan, you probably know the 2015 hit “Jukebox Joints.” Well, in his recent interview, Rocky couldn’t help but throw in a little reference to the track, where he raps, “Ain’t nothing better than the pretty, big forehead b****.” Classic Rocky!

While some might be surprised by his candid commentary, it’s clear that he’s always had a thing for Rihanna’s iconic feature. And now, with their son RZA proudly sporting the same trait, it’s safe to say the forehead legacy is here to stay.

Fans Are Loving The ‘Forehead Romance’ – Here’s Why It’s #CoupleGoals

In a world where celebrity relationships are often about glamorous photoshoots and high-fashion appearances, A$AP Rocky and Rihanna’s banter over something as simple as a forehead is a breath of fresh air. It’s not just about love; it’s about celebrating each other’s quirks.

What can we learn from this?

• Love the little things. It’s the small, unique features that often make a relationship truly special.
• Be real with each other. Jokes, playful banter, and accepting each other’s quirks can go a long way in keeping things light.
• Confidence is key. If Rihanna can confidently joke about her forehead, so can we all embrace whatever makes us unique.

Rihanna and A$AP Rocky’s Parenting Style: Keeping It Real!

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It’s no secret that Rihanna and A$AP Rocky have a special bond with their kids. From sweet moments on social media to candid comments like these, they’ve mastered the art of keeping it real.

Here’s how their parenting approach can inspire you:

• Embrace Playfulness: Parenting doesn’t always have to be serious. A little humor goes a long way in creating a joyful family vibe.
• Celebrate Individuality: Every kid has their own quirks. Embracing these traits can help build confidence and a strong sense of identity.
• Lead by Example: By being open and unapologetically themselves, Rihanna and A$AP Rocky show their kids the power of self-love and authenticity.

The Internet Can’t Get Enough: Memes, Reactions, and More!

If there’s one thing that’s true about the internet, it’s that no good comment goes unnoticed. Fans and followers didn’t waste a second turning Rocky’s “I love my boy’s big forehead!” declaration into the latest meme material.

Some of our favorites include:

• A side-by-side photo of Rihanna and RZA with captions like “When the forehead genes are strong.”
• Edits of Rocky lovingly measuring RZA’s forehead with a ruler.
• And, of course, tweets like “Need someone to love my big forehead like A$AP Rocky loves his son’s.”

What’s Next for Rihanna, A$AP Rocky, and Their Adorable Fam?

With their second son Riot in the picture and RZA already making headlines, it’s safe to say this family isn’t slowing down anytime soon. Rihanna is still a force in music and beauty, and A$AP Rocky continues to dominate the rap scene—all while navigating parenthood with humor and heart.

But one thing’s for sure: their playful love for each other’s quirks, big foreheads and all, is the kind of wholesome content we need more of.

What Do YOU Think? Let’s Chat!

So, here’s the big question: Would you want someone who loves your quirks as much as Rocky loves RZA’s forehead? Drop your thoughts in the comments below!

Do you think Rocky’s comments were sweet, hilarious, or a bit of both? And who else is now secretly hoping for a RZA and Riot rap collab when they grow up? Let’s manifest it together!

It’s not about the size of your forehead—it’s about the size of your heart. Embrace what makes you, you, and don’t forget to have a little fun along the way.

Summer often brings a flurry of social events, indulgent meals, and, sometimes, a hiatus from regular exercise routines. If you’ve found yourself attending weddings, enjoying lavish breakfasts on vacation, and avoiding workouts due to the heat, you’re certainly not alone.

Staying consistent with an exercise regimen during summer can be challenging. If you’re struggling with gym anxiety or simply unsure where to start again, Chelsea Labadini, Personal Trainer and Founder of Chelsea Labadini’s Online Coaching, offers her top tips for reestablishing your fitness routine post-summer.

1. Stop Procrastinating

While it may sound obvious, the key to restarting your exercise routine is to schedule and commit to it. Stop waiting for the perfect moment—whether it’s the start of the week or the kids returning to school—and just get moving. Any exercise is better than none, and relying solely on motivation is a recipe for inconsistency.

Recognize the privilege of being able to exercise and move your body. Consider how much better you will feel afterwards. Maintaining your fitness is about mindset and accountability. If self-motivation is insufficient, consider exercising with a friend or booking classes in advance to increase your likelihood of showing up.

2. Pace Yourself

Once you’ve made it to the gym, it’s crucial to listen to your body and avoid overexertion. After a break from exercise, your strength and stamina will have diminished. When weight training, begin with a comfortable weight and gradually increase it, ensuring you maintain good form. Start with three full-body sessions per week, or if you’re more advanced and have the time, aim for four sessions.

Adequate rest between sessions is essential for muscle recovery. Remember, rest is a critical component of any fitness regimen.

3. Get Back to Basics

Before diving into high-intensity interval training (HIIT), spend a month focusing on the basics. Strength training should precede HIIT, regardless of your fitness goals. It enhances everyday functional movements and builds a strong foundation, reducing the risk of injury from cardio or HIIT workouts.

Leave your ego at the door and concentrate on compound exercises such as squats, push-ups, lunges, deadlifts, and rows. These exercises engage multiple muscle groups simultaneously, providing a comprehensive workout.

4. Prepare for DOMS

Delayed onset muscle soreness (DOMS) is common after resuming exercise, typically occurring 12-24 hours post-workout. You may experience stiffness, soreness, and tenderness due to micro-tears in muscle fibres.

To alleviate DOMS, keep moving and avoid prolonged periods of inactivity, which can exacerbate discomfort. Take a couple of days off from the gym, but continue walking, stretching, and using a foam roller to ease muscle tightness.

5. Fuel Yourself

Nutrition plays a pivotal role in your exercise routine. Consume carbohydrates and protein within your training window—ideally, protein post-workout and carbohydrates pre-workout. If you prefer morning workouts and can’t eat beforehand, ensure you get those carbs in afterwards.

Carbohydrates provide the energy needed for exercise, while protein is vital for muscle repair and growth. A favourite pre-workout snack is overnight oats or porridge with berries and a touch of peanut butter. After your workout, increase your protein intake. Opt for protein bars with at least 20g of protein, as marketing can be misleading.

In summary, choose activities you enjoy and can consistently maintain. Stick with the same program or schedule for a month, gradually increasing the weights, reps, or intensity each week. Embrace the benefits of movement and strength training. You’ll be back in your fitness routine in no time.

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READ MORE: From DOMS to Salty Sweat: What Your Body Is Trying To Tell You Pre + Post-Workout