Fit Habit Friday #17 – 10/04/24
Happy Friday! This week felt wayyyy too long 😂
Welcome back to Fit Habit Friday #17!!! Hope you’ve had a great week so far 🙂
Thanks for reading! This week I’m touching on a how failure is inevitable, macro-tracking, 4 ways to reverse diabetes…
Failure is Inevitable
You will fail.
I’m not telling you this to demoralize you.
I’m telling you this so when it happens you will be prepared.
Personally I’ve failed COUNTLESS times on my own health and fitness journey! I’ve lost weight and gained it back countless time and I’ve gained back my menstrual cycle to only lose it again.
Why am I sharing this?
Because even as a COACH I fail and it’s totally normal. Failure is part of the journey.
What matters is what happens after you fail.
Do you give up or do you learn from your failure and try again?
When I work with my clients I actively talk to them about potential failures they’ll encounter and what we can do together to prepare for them and create an action plan to help them get back on track.
If you fail, don’t worry! That’s a part of the journey 💪🏻
TLDR: If you want to overcome failure the fastest way possible, book your FREE consultation HERE!
Should you track your macros?
One of the fastest ways to bring awareness to the foods you eat is to track your macros and calories. Macros stand for macronutrients which are proteins, carbs, fats, and fiber. Most people over-consume carbs and fats and under-consume protein and fiber. If you’ve never tracked your calories or macros, I definitely recommend trying it! My one caveat is if you’ve struggled with an eating disorder, I would not advise you to track your calories. That can be a slippery slope. I would recommend that everyone still tracks their protein intake though because it can be very enlightening 🙂
If you want my “Ultimate Protein Guide for Fat Loss and Health”, feel free to reply to this email with “PROTEIN” and I’ll send it your way 🙂
TLDR: If you don’t have a history of an eating disorder, at some point in your life you should definitely track your macros and calories.
4 Way to Reverse Diabetes 👇🏻
Diabetes is insulin resistance. You can make your body more sensitive to insulin by increasing your muscle mass, improving your sleep, eating a high protein and high fiber diet, and moving more. If you suffer from diabetes, doing these 4 things can drastically improve your blood sugar levels and help you become more insulin sensitive:
1) Eat a high protein and high fiber diet -> this will help you build muscle and have a more nutrient dense diet which will help your overall hormone profile.
2) Get 7-9 hours of quality sleep a night -> sleep affects your hormones (including insulin).
3) Resistance train 2-4x a week -> this will help you build muscle and the more muscle you have the more places your body can store glycogen (sugar).
4) Try to get 8k steps daily -> moving more in general helps your body utilize the sugar in your blood.
Bonus Tips – These 2 tips can help improve your blood sugar levels immediately:
1) Eat your protein and fiber first at each meal -> this will blunt the glucose spike.
2) Go on a 5-10 minute walk after each meal -> this will help your body shuttle some of the sugar in your blood into your muscles thus lowering the blood sugar spike after a meal.
TDLR: There are a lot of lifestyle changes you can make that can drastically improve your insulin resistance and don’t let doctors tell you otherwise 💪🏻
❤️ Coach Emma
PS: Want to kick start your health and fitness journey? Click here to book a FREE 45 minute consultation call with me.
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