Sleep & Stress Affect Your Results – See How To Adjust Your Workouts



Sleep & Stress Affect Your Results - See How To Adjust Your Workouts




What if I told you that the amount of exercise you are doing is hurting you?


What if I told you to do less and you would get better results?


What if I told you to modify your workouts when you don’t sleep well or enough?


Would you believe me?   Would you trust me?  Would you do it?


Most people would not listen to me, because for most people, MORE IS BETTER.


But is it?


How much exercise is good? How much is too much?


How hard should you go?


How much weight should you lift?


How much cardio should you do? 


It has taken me years to find all these things out, but I have.  And for the first time in my life I can truly say I AM IN COMPLETE CONTROL.  It is the best feeling ever 🙂


And guess what?


It’s different for everyone.  But what I have found is a strategy.  A strategy that will get you better results than you ever have had in the past.


One that relies more on YOU.


More on how YOU feel and where YOU are at and not on what you HAVE to DO, or what someone else TELLS YOU to do, or what SOMEONE ELSE is DOING.


This is all about YOU and when you make it all about YOU, you will get amazing results.


Good Nutrition Plan Tips


Before I continue with how you can change your workouts to maximize your fat loss, I have to make sure that you are following a good nutrition plan, because if you are not, you will still not see results.  


I hope that you are eating a healthy meal every 3-4 hours so you can speed metabolism  and burn calories all day long.  But there are still some foods that though may seem “HEALTHY”, they are not, and if you continue to include them in your diet, there is a possibility that you WILL NOT LOSE AN OUNCE OF FAT.  


So let me share with you a list that I compiled of the 5 FOODS that you should absolutely get rid of in your diet if you would like to see any kind of results.  Because eating these foods cause so much inflammation in your digestive system that its close to impossible to lose weight.  I also have a list of 5 FOODS that are crucial for you to include in your diet if you want to be able to burn fat and build lean muscle.  I will give these PDF lists to you for FREE and a video with what I have found to be the 5 BEST ABS EXERCISES.  The ones that I have done to get ABS that I never had before (after 2 babies).  Go to this link to get all of this: PDF & ABS Video


If you apply these Diet Tips and you MODIFY your workouts this way, I promise you, you will be floored by your results.


When you make choices based on how you feel and not on what you “have to do”, you will get the best results.


When you learn to feel yourself out, and act accordingly, even if every time its different……  That is when you will have complete control over your body and life.  That is when the true and LASTING results come.


I’m not exactly sure why this happens, but I usually never get those clients that don’t exercise.  I never have to ask my clients to make time for their workouts.


Usually the clients I get are those that OVER-EXERCISE.


The ones that don’t take days off, run every single day, do 2 classes in a row…


And over and over again I have seen crazy good results from CUTTING back on the EXERCISE and INCREASING the CALORIES (eating more).


Sounds pretty crazy, but it normally works every single time.


EXERCISE, though good, is actually a STRESS to the body.



Which is why it’s so important to give the body some time to rest and recover.  It’s usually during those periods of rest and recovery that the body makes progress.  That it heals and builds.


What hurts us is that then we have to pile on top of that our daily stresses and lack of rest.  This adds more stress to the body.  If that isn’t enough then you don’t eat enough in an attempt to DIET.


And now, we have a recipe for NOTHING.


Yep, nothing happens.  You don’t lose weight, you don’t burn fat, your clothes doesn’t fit better, your body fat doesn’t go down, your confidence is shot and you want to give up.


Been there?


I have!


I have had times where I worked so hard…….  Doing 5 days of 30-45 minutes of cardio, my weight training sessions, eating clean but not enough…….  Doing so much work, to see no results.


Soooooo frustrating!


So, finally after years, I figured out the amount of exercise I should do.  I tested so many different ways both myself and with my clients and I found a strategy.


Eat healthier, eat more of the healthier, do less cardio, train heavier.


It worked!  For me and most of my clients.


But then I started having children.  


Now I didn’t sleep enough,  my sleep was pretty much interrupted every night.


Now I had a fast paced business that was growing.


And a busier schedule on a daily basis.  More to do, more to accomplish and in less time.


A faster paced life.




So, I did what everyone else does…..  I pushed through it.  I did just as much cardio, just as much weight lifting, ate the same…


Only to find no CHANGE IN MY BODY.


Then I realized I can’t keep doing this.  


So I started making changes.


I started to make decisions and make choices based on how I felt and not on what I “HAD TO DO”.


If I didn’t sleep well, I did a little less cardio.


If I was under emotional stress, I didn’t do so many sets or maybe not as heavy, or maybe a shorter workout.


Instead of trying to eat less and less every time, I focused on eating enough and making good choices and adjusting the kinds of foods I ate to how I felt and not what everyone else was saying to eat.


It was amazing!


I got in better shape than ever before…  Yes, “AFTER” having kids.


And the best part of it is feeling like I am in control of my body and life.


It feels so good to not ever feel like I “HAVE TO” do something.


I think of where I’m at, where I was yesterday (physically, emotionally, etc.), and then I make my choices.


That is what I want you to do.


You see, lack of sleep or rest adds MORE STRESS to your body.


Going through something emotional puts your body under even more stress.


Stress increases your CORTISOL levels (your stress hormone).




So basically, continuing to add even more exercise and eat less, which is our tendency when we want a given result with our body, will just make you MORE FAT.  


You will BURN MUSCLE, which decreases your metabolism and makes it even harder to lose fat and incredibly hard to gain lean muscle.


So what do you do?


Well, my advice is take it a day at a time.


First of all make sure you have a GOOD PLAN.  Both for your workouts and your diet.


I always follow my BeFit Moms Meal Plan which is also what I have my clients on.  But I make changes based on how I feel.


I also do my MMF Monthly Workouts.  I have a planned workout every single time I go to the gym.  The workout routines change every month.  But sometimes I have to modify them on a daily basis.  Sometimes I do 2 sets instead of 3, or do 2 of the exercises in the circuit instead of 4.  Some days, I may even skip a cardio workout.  But this is all based on how much I slept, the quality of my sleep, my emotions, my stress.


This is what I do for my clients that do my MMF Monthly Workouts as well.  They have their plan but depending on where they are at, we have to modify.


But don’t keep doing more and more and more.


If you are going through a stressful week or month, you most likely have to cut back on the VOLUME of exercise you are doing.  Maybe the INTENSITY


If you haven’t been sleeping well, you may have to change your ONE HOUR GROUP CLASS to a 20 minute run.  You may need a few meals before that run and not first thing in the morning.  


There are so many things to think about.  But when you start thinking of them and making adjustments, you will start seeing changes in your body that you have never ever seen.


I tell you this because I experienced it myself and because I have seen hundreds of clients experience it also.


I hope this makes you think.


I hope this makes you feel yourself out and make decisions accordingly.


I hope this makes you add things to your life like prayer and meditation, maybe a stretching class or yoga.  Maybe just some down time with your family or a bible study or a commitment to your spirituality.


Sometimes we need to cut back on the grind and add a little more R&R in our lives.  So much of our life is spent on the GO GO GO on top of the EXERCISE and CALORIE DEPRIVATION that its no wonder we don’t see results.


So, your homework is to come up with a plan.


A written plan for your diet and your workouts.


Schedule it, write it down, commit to it.


And then commit to making adjustments according to your stress levels, sleep, etc.


Good luck!


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