​          The biggest problem in fitness today is being unable to lose fat and gain muscle at the same time. Whether it's a question on a forum, or a comment on a video, people are always asking for tips and tricks to help them do it!
             Here I'll give you my top 3 ways of how to lose fat and gain muscle at the same time. 
Here are my top 3 tips on how to build muscle while you are losing fat.

1. Keep your Calorie Deficit moderate. By having a smaller deficit, you will lose fat slower, but you will not sacrifice lean muscle in the process. If you have too large of a deficit your weight loss is coming from muscle and fat. You will also not have enough energy for effective weight training exercise which leads me to my next tip.
2. Focus on resistant training (lifting weights) . Muscle-building resistance training should be the only activity in your weight loss program (other than a low intensity cardio) because it reduces the amount of muscle you lose while dieting. Muscle is more metabolically active than fat so it requires calories just to exist, which helps prevent muscle loss when calorie intake is reduced.
3. Eat enough protein . Muscle building is all about creating stimulus (through exercise) and then having enough building blocks (protein) available to build that muscle. Make sure you are eating enough protein, around 1g per pound of body weight.

If you follow these 3 tips you will be able to slowly burn off the fat while gaining lean, sexy muscle simultaneously.
I can help you put together a program that will help you to lose the stubborn fat while gaining lean muscle.
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   We all know that weight gain is inevitable as we age. The combination of shifting hormones and slowing metabolism makes it difficult to maintain the same weight we had in our twenties, even when eating what used to be a healthy diet and exercising regularly. However, many women experience more than just normal changes in their weight during midlife; they also find themselves struggling to lose a menopausal "spare tire," even if they continue to eat carefully and exercise regularly. What's going on?
In menopause, estrogen and progesterone levels start to drop. This change may be sudden in some women, while the decrease is gradual for others. In both cases, hormone fluctuations can cause menopausal weight gain in a number of ways. Your energy levels drop causing you to burn less calories than you used to during a normal day. You may even skip workouts all together. You also may experience disrupted sleep cycles. Poor sleep an often lead to increased cravings. So now not only are you moving less you are eating more.
To make matters worse, that weight that you gain may be going to different places than you are used to. Researchers from the University of Alabama in Birmingham recently published a study showing that menopausal women tend to gain weight more in their bellies than they do in other parts of their body. This is mostly caused by a change in hormones that causes menopausal belly fat cells to behave differently. Just as with younger people, menopausal women who lack physical activity and get less than 30 minutes of daily exercise are more likely to gain weight all over their body.
However, menopausal women who get regular exercise and work out for 30 minutes or more at least five days per week may be able to prevent the increased belly fat that leads to menopausal weight gain. If your menopausal weight gain is due mostly to menopause-related hormone changes, maintaining a healthy exercise regimen can help you maintain your weight. Obviously, the more menopausal weight gain that is due to hormonal fluctuations , the more important regular exercise becomes.
Sometimes menopausal weight gain isn't caused by menopause alone. If your weight gain is accompanied by menopause symptoms like hot flashes or night sweats, it's possible that menopause is the root of menopausal weight gain. If you still have menopause symptoms even though your periods haven't stopped for a long time, you may be perimenopausal. During this early menopause transition stage, hormone levels can fluctuate erratically and cause changes in how the body stores fat. As menopause progresses , the changes in hormone levels become more constant, and menopausal weight gain may be driven less by menopause itself than it is by simple age-related weight gain.
If menopausal weight gain has you discouraged, here are a few things you can do to help yourself stay healthy at any size:
● Eat a healthy diet and get plenty of exercise. Maintaining a healthy weight is the best way to fight menopausal menopause-related menopausal weight gain.
● Challenge yourself physically by trying new types of workouts and sports, like biking or boot camp classes. You'll not only get in better shape, you'll also improve your menopausal fitness level, which will help you maintain your weight.
● Get regular menopause treatments that can help with menopausal symptoms like hot flashes and night sweats, including hormone therapy (HT) or low-dose menopausal estrogen therapy (ET). These menopause treatments may also help reduce the likelihood of menopausal weight gain. However, menopausal weight gain is a common side effect of menopausal treatments, including HT and menopause medications.
● Talk to your menopause doctor about menopausal weight gain and ask for guidance
It's important to remember that menopause is a part of life for many women, but menopausal menopause-related weight gain doesn't have to be. By eating a healthy diet and getting regular physical activity, menopausal women can fight menopausal menopause-related menopausal weight gain with great results.
If you need help with weight loss or menopause related weight gain, I would love to work with you. Click here for information on my customized program.

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How you are feeling is completely normal. Perfectly ok to have a cheat meal and a cocktail or 2 on Valentines day. The key with cheat meals is that YOU are in control. You pick the day and what you are eating based on your plans, not because someone walked into your office with your favorite cupcakes… Does that make sense? The key to long term sustainable results is really maintaining discipline. The process of having a cheat meal actually trains you to have discipline. You cheat on your terms because you have decided to. The problem with going too long without one in my experience is that when you do finally have one, it can open some flood gates and be difficult to stop. Not to say that having one will be easy, you will have mixed feelings about it unsure if you want one, worried if it will ruin your progress etc. One weekly cheat meal NEVER has made someone gain weight. It’s scientifically impossible unless your meal was in excess of 6,000 calories. Where it causes an issue is when one leads to 2 leads to entire weekend etc. but that is why introducing a weekly cheat meal can be so important. It will help you to learn discipline it will also teach you how to only have one meal then right back to Keto eating. If you do ever get cravings for something you can just schedule your cheat meal and it makes you feel so much better. For example say you are craving pizza, knowing that you can have pizza in a few days because you are allowed a weekly cheat meal takes he edge off ,makes it bearable. If you were not supposed to have cheat meals and were craving pizza suddenly you would feel deprived and upset and would likely cave in then feen guilty etc. It might sound crazy but it really is all part of the process and the key to long term sustainable results where you aren’t yo-dieting but can live a life of balance and maintain your goals.

Also, I recommend having your cheat meal as your last meal of the day, try not to have a cheat lunch because it will be hard to have a Keto dinner afterward. Best to have that as your last meal of the day and then the next day is a new day and you are right back to Keto eating. Honestly sometimes a Cheat meal will rejuvenate your motivation and even trigger weight loss.

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