Erin West Fitness

Starvation Mode is a MYTH!!!

You may have heard the term "starvation mode" frequently tossed around in Facebook groups, on Instagram, TikTok, etc in regard to weight/fat loss(or lack thereof). But here’s the truth...starvation mode is NOT a thing! 🚫

Our bodies are amazing, but they don’t go into a *mysterious* mode that halts fat loss just because we cut calories. In fact, the science tells a much different story.

I just posted an amazing article to my blog that breaks down why this myth persists and what really happens when we restrict calories. 🧐

Check out the blog and keep pushing toward your goals with knowledge and power! 🔥

If you have questions....shoot me a message and I will be happy to help you troubleshoot!

https://www.erinwestfitness.com/post/starvation-mode-is-a-myth

Starvation Mode is a MYTH Article Source: www.aworkoutroutine.comWritten by: JayReviewed by Dr. Spencer NadolskyUpdated: November 19, 2022Let me guess. You want to lose weight, right? Cool.And if you came here to learn about starvation mode, there’s another guess I feel pretty confident in making: you’re not actually los...

Happy FRI-YAY!!!!

NEW In-Studio Training Sessions added! 💃🏻 Enjoy a SPECIAL DISCOUNT just in time for sweet summertime...AND the studio's upcoming THIRTEENTH anniversary!! 🥳 🍑🔥

*Special discount is applicable to in-studio AND online training! Valid through May 31, 2024*

Questions? Send me message, email [email protected], or call/text 817.709.4449 to schedule your free consultation!

Happy Thursday!!

Here is a super simple breakfast idea!! Feel free to adjust to your taste/macros. 💃🏻

Happy Thursday!! Here are two easy peasy breakfast ideas for you to try!

Breakfast Wrap
Ingredients:
1 low carb tortilla
1/2 cup egg whites (cooked)
1 slice turkey bacon
1 oz avocado or 1/2 oz low fat cheese
Optional: spinach/arugula
Optional: 1-2 TBSP salsa

What are you having for breakfast this week?

😋 HEALTHY SNACK SWAPS 😋

This one is for all my snackers: 4 healthy snack swaps!

Save this post for the next time you get hit with cravings…

🥔🥔 INSTEAD OF POTATO CHIPS, TRY:

Homemade kale or zucchini chips. Toss kale or thinly sliced zucchini in olive oil, sprinkle with a pinch of salt, and bake at 225ºF/107ºC until crispy (15-30 minutes for kale chips, 70-90 minutes for zucchini). Stir at least once during cooking.

Or jicama or sweet potato fries. Heat the oven to 400ºF/200ºC. Cut the veggies into fry-shaped sticks, toss with a small amount of olive oil, and season with salt and pepper. Layer on a baking sheet and bake for 25-30 minutes, stirring once halfway through. They should be cooked through and crispy-tender.

🍭 INSTEAD OF CANDY, TRY:

Fresh berries or frozen grapes. Both are sweet options with no added sugars.

🍨 INSTEAD OF ICE CREAM, TRY:

Frozen banana bites. Slice a banana, place in a freezer-proof bag, and pop it into the freezer. When you want a creamy snack, place a few “bites” in a bowl.
Or frozen chia pudding. Mix 2 Tbsp with ½ cup (120 ml) of your favorite milk and 1 tsp of honey or maple syrup. Let it sit for 30 mins to thicken then pop into the freezer.

🍪 INSTEAD OF COOKIES, TRY:

Crunchy-creamy rice cakes. Slather brown rice cakes with a thin layer of peanut or almond butter.

It’s not about depriving yourself or eating a “perfect” diet. It’s about making choices that support your health and your goals!

Are you a crispy, crunchy, sweet, or salty snacker?

We all “treat” ourselves with goodies like cookies or chips...

But. When it’s more than 20% of the time...it’s more than a “treat!”

I am a big believer in moderation...80%-90% “healthy” and 10%-20% “extras”...but here’s something to try!

The next time you are tempted by a big gooey cookie(my FAVORITE!😍)...pause and ask yourself: "Will this push me toward or away from my goals?"

🤔🤔🤔

🛒 9 Pro-Level Grocery Tips 🛒

Grocery shopping is one of those chores most of us love to hate…

But the truth is, it plays a HUGE role in our health, results, and even our wallet! 💰

Here are some tips to help you take your grocery shopping to the next level!

1️⃣ Plan first. See what you have on hand and make a meal plan using up food that is about to expire. Then, make your grocery list.

2️⃣ Shop the edges of your store, but hit produce and eggs last.

3️⃣ Go seasonal and local for ultimate freshness and taste. Plus, you’ll be supporting local farms.

4️⃣ Buy in bulk (but only if it makes sense).

5️⃣ Download the app for your local grocery store for custom coupons, rebates on past purchases, and reward programs.

6️⃣ Try store brands & shop sales to save $$.

7️⃣ Read food labels (obviously).

8️⃣ Uncover the real pricing. Compare the unit price (e.g., per ounce or liter) to the price per container. You may not be getting as great a deal as you think!

9️⃣ Meet the staff! Your local fishmonger, butcher, and produce manager can steer you to great deals on the freshest food or suggest new items to try.

Have another grocery shopping tip you swear by? Share it in the comments!

Happy Easter!

Wishing you and your family a day of joy, renewal, and celebration!🐣🐇🤍

What's fast, effective, and builds up your fitness in a hurry?

It’s a HIIT workout!

And I’ve got a GREAT do-anywhere workout that will put the power of HIIT to work for you.

Here are just a few reasons I love HIIT (high-intensity interval training):

•You can get the same calorie and fat burning benefits of a longer, less intense workout
•It can improve your heart and metabolic health
•You can build muscle and strength
•HIIT can help lower blood pressure and blood sugar
•It’s good for your brain

The workout below should take 18 minutes (not including your warmup and cooldown), and will leave you feeling energized and ready for whatever comes your way!

TIPS:
•Always start with a 5-minute warm-up to prepare your body — gradually bring your heart rate up by walking, jogging, etc.
•Modify exercises to suit your fitness level.
•Focus on maintaining good form over speed.
•Always end with a 5-minute cool-down and stretch session to return your heart rate to normal and help with recovery.

🔥Full-Body Fire Workout🔥

Warm up, and then do each exercise for 40 seconds and take 20 seconds of rest between each exercise.

Do each circuit 2x before moving on to the next.

(So… do exercise 1 for 40 seconds, take a 20-second break, do exercise 2 for 40 seconds, take a 20-second break, do exercise 3 for 40 seconds, take a 20-second break, repeat the circuit, and then move on to the next circuit.)

If you need to, take 1-2 minutes to rest between circuits.

Circuit 1:
High Knees
Push-up with Rotation
Reverse Lunges

Circuit 2:
Jumping Jacks
Triceps Dips (use a chair or low table)
Side Plank (20 seconds on each side)

Circuit 3:
Mountain Climbers
Squats
Supermans

After you do the workout, make sure you take a sweaty selfie and tag me with it!

Mornings are more than just the first few hours of your day…

They're a perfect opportunity to set yourself up for success.

Whether you journal, work out, or create a to-do list, your morning ritual can lay the groundwork for an amazing day.

What is one thing that’s always part of your morning routine?

☀️ SAY GOOD MORNING TO THE SUN! ☀️

Getting a few minutes of sunshine in the morning isn’t just about breathing in fresh air...it can actually help you sleep better at night!

Here’s why:

🌞 It helps regulate your circadian clock...which controls your body’s sleep-wake cycle.
🌞 People who get a few minutes of sun in the morning tend to burn more body fat and have a leaner physique than those who get their sunshine later in the day.
🌞 Morning sunlight helps your body release cortisol early in the day...which boosts your metabolism, ability to focus, and immune system.

TIP: Neuroscientist Andrew Huberman recommends getting outside for 5-10 minutes on sunny mornings or 15-20 minutes on cloudy mornings.

Save this and follow me for more health and wellness tips! 🎯🚀

REFERENCES:
www.webmd.com/obesity/ss/slideshow-morning-habits-to-lose-weight
www.hubermanlab.com/newsletter/using-light-for-health

Have you ever stopped to think about WHY you make the choices you make?

Whether you realize it or not, there’s an intention behind every decision.

👉 EXAMPLE: Choosing to make dinner at home vs. hitting the drive-thru, because your intention is to feel healthier and less bloated.

OR

👉 Hitting the drive-thru after you’ve had a bad day, because your unconscious intention is for convenience or even to “numb out” with foods you associate with comfort.

Your intentions set the blueprint for your future because they guide your actions.

Here are 3 steps to align your intentions with your choices:

✅ Reflect: What matters to you...what are your priorities?

✅ Be Specific. Get clear about what you want to achieve, feel, or experience...these are your intentions.

✅ Make Conscious Choices. Do your best to let your intentions guide your choices.

Small steps lead to big changes over time! 🙌🏼

💪 Cheat Sheet: High-Protein Breakfast Ideas 💪

Struggling to get protein into your breakfast? Let’s fix that!

💪 5 Healthy High-Protein Breakfast Ideas:

🫐 Greek Yogurt Parfait
-1 cup (230 g) of plain low-fat Greek yogurt (about 20g protein).
-Mix in a handful of almonds and fresh berries.
(optional)
-Top with a drizzle of honey for sweetness.

🥣 Protein-Packed Oatmeal
-Cook ½ cup (40 g) of rolled oats with your favorite milk instead of water (according to package directions)
-Stir in a scoop of protein powder (about 15g protein) after cooking.
-Add 1 Tbsp of chia seeds (2g protein) and top with 1 Tbsp almond butter.

🍳 Egg and Spinach Scramble
-3 large eggs (about 18g protein)
-Scramble with a handful of baby spinach and 1 oz (30 g) of feta cheese (4g protein).
-Serve with sprouted grain toast.

🍍 Cottage Cheese and Fruit Bowl
-1 cup (225 g) of low-fat cottage cheese (about 28g protein).
-Serve with sliced pineapple or peaches for a refreshing twist.

🥑 Avocado and Salmon English Muffin
-Toast a sprouted-grain English muffin (about 4g protein).
-Top with 3 oz (85 g) smoked salmon (about 15g protein) and slices of avocado.
-Add a squeeze of lemon and a sprinkle of dill.

Which one are you going to make first?!

Happy St. Patrick's Day! ☘️

May your day be filled with good luck, joy, and a touch of Irish magic.

You know those days when you wake up with a clear focus and feel inspired to have a GREAT day?

It isn’t so much about WHAT you are doing on that day...or even whether it’s a weekday or a weekend.

It’s about how you FEEL. 💃🏻

And you can set yourself up for a fantastic day through your morning routine!

This week PAY ATTENTION to the things that you do in the morning that help you feel better later in the day.

It could be something as simple as drinking a big glass or two of water…setting an intention for your day for how you want to feel at bedtime…a quick workout…or a healthy protein-rich breakfast.

Then DO that more often! 🔥

Are you ready to transform?! I have many options available to ensure you reach your short AND long term fitness and health goals!

🔹 Online Coaching: Train on your schedule with personalized workouts, nutrition, and accountability tailored specifically to your goals and lifestyle!

🔹 In-Studio Sessions: Get expert guidance, motivation, and support in my commercially equipped private personal training studio located in Burleson, TX.

🔹Hybrid Coaching: The best of BOTH worlds? In-person training combined with online coaching for ultimate success! 🔥💃🏻

Why Choose Me? 🙋🏻‍♀️

✅ Experience: With more than 15 years of experience, almost 13 years in my private studio(what??!!!), and 9 years coaching online...I am dedicated to helping you achieve YOUR fitness/health goals!
✅ Personalized Approach: I understand that everyone's journey is unique-and that life gets crazy🤪...that's why I customize each plan to suit every client's lifestyle, goals, and preferences.
✅ Accountability & Support: I am with you every step of the way, providing encouragement and accountability to keep you on track.💪🏼

Are you ready to start your fitness transformation? Do you have questions? Message me anytime to chat and/or schedule your complimentary consultation and let's CRUSH those goals together! 💥

St. Patrick’s Day is coming up and I’ve got a delicious smoothie bowl recipe that will make a perfect “lucky” breakfast!

☘️ Shamrock Smoothie Bowl (serves 1)☘️

-½ cup (115 g) plain low-fat Greek yogurt
-¼ cup (60 ml) unsweetened milk of your choice
-½ small frozen banana, sliced
-¼ ripe avocado
-1 handful baby spinach
-¼ cup (50 g) frozen pineapple chunks
-¼ cup (50 g) frozen blueberries
-Optional sweetener: 1 teaspoon of honey or maple syrup
-Optional toppings: sliced kiwi and shredded coconut

✅ Place all the ingredients except the optional toppings in a high-speed blender and blend until smooth. The mixture will be thick – if you would like a thinner smoothie bowl, pour in a little more milk. Taste and adjust sweetness if necessary.

✅ Pour the smoothie mixture into a bowl and add the toppings if you’re using them.

🔥 5 FOODS THAT BOOST YOUR METABOLISM 🔥

I get asked a ton of questions about food…what to eat, when to eat, etc., etc.

The fact is, you really can’t go wrong with whole “real” foods...the kinds of foods that do not come from a manufacturer and that do not contain a long list of ingredients.

But...some foods can give you an extra “edge” when it comes to boosting your metabolism.

The key: choosing foods that are rich in protein, fiber, and minerals!

🍏 5 Metabolism-Boosting Superfoods

🍖 Lean Meat (turkey, bison, chicken)
Protein-rich meat helps you build and maintain your muscle while also boosting your metabolic rate by 15–30%.

🐟 Fish and seafood
Not only are they packed with protein, but they also have key minerals that support your thyroid function (which is big for your metabolism!).

🫘 Legumes (beans, lentils, chickpeas, etc.)
A top plant-based source of protein, legumes also contain resistant starch, a prebiotic fiber that feeds the good bacteria in your gut. These bacteria create short-chain fatty acids that can help your body use stored fat for energy.

🥜 Nuts and seeds (almonds, walnuts, pepitas, chia seeds, etc.)
Even though they’re small, nuts and seeds are loaded with metabolism-boosting power: protein, healthy fats, fiber, essential nutrients, and antioxidants. Just remember, a serving = the size of your thumb.

☕ Coffee and Tea
The caffeine in both of these beverages temporarily raises your metabolic rate and it may also help your body burn fat – plus, tea (especially oolong and matcha green tea) contains bonus compounds that can boost your burn!

Every morning, you have a choice: you can hit the “snooze” button on your goals...or wake up inspired and go after them!! 🔥

Starting your day with a SPECIFIC goal or intention helps you stay focused and keeps you moving forward.

But if you want to take it up a notch...

ENDING your day with a quick reflection on what went well and what you can do differently tomorrow will help your brain clarify your thoughts. 💪🏼

It's all about creating a cycle of positive action: morning motivation to propel you forward, and evening reflection to help you refocus...one day at a time.

What's one goal you're working toward now?

Commonly Asked Question: Are morning workouts better than workouts later in the day?

The short answer is.....NOPE! The best time to work out is a time that works for YOU!

BUT… morning workouts do have a few benefits.

💪 They can give you an energy boost to start your day
🏃 They help set the tone for a healthy day
🏋️ You get it done before any interruptions can pop up!

The most important thing is to find a time that works for you and then be consistent.

When do you like to work out? Morning, afternoon, or evening? I am a midmorning or afternoon girl. 💃🏻

REFERENCE:
www.healthline.com/health/exercise-fitness/working-out-in-the-morning

PSA: Don't wait until you're "in better shape" or have all your ducks in a perfect row before seeking out a personal trainer or online coach!

It's a common misconception, but one that could be holding you back from reaching your goals. Working with a coach can be a GAME-CHANGER whether you are just starting out, getting back into it after a break, or struggling to stay consistent.

An experienced coach(🙋🏻‍♀️) can help you set achievable goals, celebrate small victories, and keep you motivated! I customize all training/nutrition plans specifically for my client and their goals. The accountability and guidance provided will help you focus on the most effective actions to get you to YOUR goals-without wasting valuable time.

Going at it alone often leads to uncertainty and frustration. BUT...having a coach in your corner provides clarity, support, objectivity...and BONUS...you get your very own HYPE girl! 💃🏻🔥🙌🏼

These are just a few reasons why investing in a coach is worthwhile, even if you don't feel "ready" yet!

It's the PERFECT time to take your health and fitness journey to the next level! I am offering $50 off all online coaching packages! And not just for the first month...you get to lock in that pricing for as long as you are a client. 💪🏼💪🏼 Have questions? Let's chat! Send me a message or comment below to discuss how we can turn your goals into reality!

🔥

What’s the difference between affirmations and intentions?

Both are powerful mindset tools backed by science...especially when they work together. 💪🏼

Here’s one way to think of them:

Affirmations are like an umbrella, protecting you from negativity and distractions by shielding you with positive thoughts. ☂️

Intentions are all about the things you intend to do UNDER the umbrella to make your goals happen! 🙌🏼

EXAMPLE:
Affirmation: My body is resilient, capable, and strong. 💪🏼
Intention: My food choices today will support my health and fitness goals. 💃🏻

Today think of a couple of affirmation and intention combos that are aligned with your goals...and then put them in to action! 🔥🔥

Myth vs. Fact: “High-protein breakfasts take a long time to prepare.”
💃🏻
💃🏻
💃🏻
Myth!

You can whip up a high-protein breakfast in just a few minutes! 🙌🏼

🔥 Idea 1: Stir 1 scoop of protein powder into your oatmeal
🔥 Idea 2: Make an “egg in a mug” by coating the inside of a cup with non-stick spray, adding 1-2 eggs, and stirring them. Microwave for 60-90 seconds, until done
🔥 Idea 3: Top a slice of sprouted grain toast with low-fat cottage cheese and some nuts
🔥 Idea 4: Protein pancake mix! You can purchase this from most grocery stores and make in minutes!

Starting your day with a protein rich breakfast can boost your metabolism, help you build and maintain muscle…and even ward off hunger later in the day!

💫 HEALTHY SWAP TIME 💫

Here’s a fast and easy heart-healthy swap that is a huge (and delicious) upgrade!

✅ Change out your creamy dressings for olive-oil-based dressings.

You really can’t go wrong with olive oil!

Not only does it make a great salad dressing, BUT…

👉 you can use it in almost any kind of cooking without it breaking down.
👉 extra virgin olive oil can help lower your blood pressure and fight inflammation.
👉 EVOO can help improve the health of your blood vessels, which is good for your heart.
👉 AND it’s packed with antioxidants, which ward off cell damage.

MEANWHILE… Creamy dressings are often packed with saturated fats, trans fats, and other ingredients that can be BAD for heart health…

Here's a quick homemade dressing recipe to try:

-3 parts olive oil
-1 part vinegar (balsamic or apple cider works great!)
-A pinch of salt and pepper
*Optional: add a dash of garlic powder or dried herbs for extra flavor!

Just whisk them together and voilà! A simple, tasty dressing that's kinder to your heart (and your waistline)!