Tisha Kathleen

Midlife friends! I want to personally invite you to join my 5 DAY CHALLENGE that starts Monday!

During our 5 days together, You will have access to:
📱Our amazing app starting on Saturday, September 7th
🍎 Delicious meal plans and recipes to banish bloat and boost fat-burning
💦 Techniques to boost gut health and deflate that puffy midsection
🤸‍♀️ Strategic, DOABLE workouts to sculpt your abs and core in under 30 minutes per day
✨ Sustainable lifestyle habits to lock in your new slimmer waistline for good
🏆 Private accountability group on Facebook.

Now is a great time to get started and reach your goals before the holiday season!

I get messages in my DMs like this all the time from midlife women.

“I’m watching what I eat, but I still can’t lose weight.”

“I’m eating more protein, but I’m not seeing results.”

“I’ve added strength training, but I’m still struggling to build muscle.”

“I’m gaining weight for no reason.”

Maybe you’re doing everything, too, but it’s not working.

Here is a good place to start to get lean and have more energy.

✅ Strength training - 3 times a week, ideally. This will help to build bone and muscle strength, burn body fat, and rev up your metabolism in mid-life. Use heavy weights and a structured strength program.

✅ Track your macros, especially Protein! You can’t manage what you don’t measure. Eating healthy sometimes isn’t enough to reach your goals.

Most midlife women are simply not eating enough of the right macronutrients to get results. Tracking alone has been a game-changer for my clients. It’s only hard in the beginning and you don’t have to track forever. Soon you’ll learn what a balanced plate looks like.

✅ Walk daily. We are more stress-reactive as a midlife woman. Walking reduces cortisol, our stress hormone, and contributes to our NEAT (non-exercise activity thermogenesis) which helps us to burn calories. Move your body as much as possible.

✅ Strategic Plan & Midlife Coach. Random action creates random results. If you’re doing all of these things and it’s not working for you, you need a strategic plan that is tailored specifically to midlife women and is led by a midlife functional health coach - me🙋‍♀️.

It is harder for us in Midlife to reach our goals but not impossible. We just need a more strategic plan.

You want to get lean, fit, and have more energy, I can show you how. 👇

🔥 Comment TRANSFORM to get info on my Midlife fitness and nutrition program. We start on Monday!

Ladies, I want to invite you to watch this free training tomorrow at noon!

Discover Why You’re Holding Onto Belly Fat After 35 (And How to Fix It!)

It's time to understand YOUR changing body so you can rock your mid-thirties and beyond with confidence!

Message me or comment below "LINK" and I'll send you the link to sign up for the live training. (It will be recorded if you can't make it live.)

🎇Celebrate Independence with Food Freedom!

This 4th of July, let's talk about what it means to cultivate a balanced lifestyle. How do you balance enjoying festive moments while maintaining your health goals? Let's embrace freedom in our food choices and create lasting memories together!🧨

On July 2nd we will be halfway through this year! Can you believe it? 💙🩵

I love this midpoint because it always makes me look back to the beginning of the year and the goals that I set for myself. Some of which I have reached and others I haven’t even made a dent in!

I know many of you set goals to create healthier habits, start strength training, eat more veggies, lower your cholesterol, or maybe to just lose that stubborn few pounds that you’ve gained through the ups and downs of midlife.

Maybe you set these goals back in January and you're frustrated with your lack of results because it seems as if no matter what you try, you always end up back at square one.

If this sounds like you, you're probably making some very common mistakes that are keeping you from reaching your goals. You aren't alone. Most people, including myself, have made these same mistakes. It wasn't until I learned a BETTER way that I experienced a major breakthrough in my goals!

If you're tired, frustrated, and downright resentful of the journey, you're likely making at least one or more of the following weight loss mistakes:

❌ You're undereating and have been for longer than a few months. When you undereat for an extended period, your metabolism suffers. When your metabolism suffers, so does your weight loss.
❌ You're focusing on weight loss instead of fat loss. There's a difference. Weight loss includes muscle loss, water loss, etc. Fat loss includes fat loss. It's important to understand the difference when trying to reach your goals.
❌ You aren't eating enough protein. You're in a calorie deficit but your diet is made up of mostly carbs and/or processed foods.
❌ You aren't strength training at least 3 days per week.
❌ You don't know how to correctly measure and/or track your food.
❌ You aren't part of a supportive community, nor do you have a knowledgeable coach for accountability and guidance.

The good news is that I can teach you how to overcome all of these mistakes, resulting in YOU finally reaching your goals! 🔥

Don't stay on the same hamster wheel to nowhere. You already know that whatever you're doing doesn't work, so why keep suffering when you don't have to?

I would love to connect with you and share a bit about the program I’m using to help women and men reach their goals! Just message me so we can chat! My next 6 week program starts this week but there is STILL TIME to register today!

Summer is right here and you know what that means - it's go-time for feeling our best! ☀️

Sign up now and you’ll get access to the program/app this weekend which will give you plenty of time to prepare. By the end of next week you'll be feeling stronger and more confident with crazy amazing energy levels!

Link Below ⬇️⬇️

https://summerslimdown.fasterwaycoach.com/?aid=tishakathleen

As we age, our nutritional needs change, and getting enough protein becomes crucial for maintaining health and vitality. I usually recommend that my clients get around 120 grams of protein per day. Aim for 35 grams of protein at every meal and 1 protein rich snack will help you meet that goal.

Why should we eat so much protein?

✨ Protein keeps you feeling full longer and can help reduce cravings making it easier to stick to your macro goals.

✨ Digesting and metabolizing protein burns more calories compared to fats and carbs, giving your metabolism a boost.

✨ Protein is essential for building lean muscle mass. Keeping your muscles strong supports a healthy metabolism plus overall mobility and independence.

✨ Protein helps stabilize blood sugar levels, preventing spikes and crashes that can lead to cravings and overeating!

Go to my website www.tishakthleen.com to download my High Protein Breakfast Recipes and get your day started off the right way!!

On the road this week for work? Eating at restaurants more often this month with all of the end of the school year celebrations? Grab my RESTAURANT GUIDE to healthy eating on my website.

LINKED HERE!

Health & Wellness Coaching with Tisha Kathleen | Midlife Health Coach Health and Wellness Coaching with Tisha Kathleen. Health coaching for Midlife Women. Certified fat loss and fitness coach.

Happy Cinco de Mayo weekend! Grab my restaurant guide for tips on eating healthy when you're out this weekend!

Just go to my website and you will see the place to enter your information and download the guide!

Health & Wellness Coaching with Tisha Kathleen | Midlife Health Coach Health and Wellness Coaching with Tisha Kathleen. Health coaching for Midlife Women. Certified fat loss and fitness coach.

"The study, which involved mice and people, found that after weight training, muscles create and release little bubbles of genetic material that can flow to fat cells, jump-starting processes there related to fat burning."

"The results add to mounting scientific evidence that resistance exercise has unique benefits for fat loss. They also underscore how extensive and interconnected the internal effects of exercise can be."

Lifting Weights? Your Fat Cells Would Like to Have a Word. A cellular chat after your workout may explain in part why weight training burns fat.

She gives a really good explanation of how we can reset our nervous system and rewire our brains!

Vagus Nerve Exercises To Rewire Your Brain From Anxiety In this video I show you three vagus nerve exercises to rewire your brain from anxiety. I also share what anxiety actually is (and the surprising reason why ...

I truly believe in the role of a health coach to support clients in creating lasting behavioral change in order to support their health and well-being. I'm super excited to get started!

We Could All Use a Health Coach Health coaches can give patients the tools they need to improve their own care and well-being, but they aren’t widely available.

Happy Wednesday morning friends! Let’s talk about transformation from a holistic health and wellness perspective. Eating nutritious whole foods is one of the most important pillars of health but it doesn’t end there. Often a person can eat a seemingly balanced and nutrient dense diet and still have trouble losing weight, lowering their cholesterol or blood sugar, or feeling energetic and motivated. Here are a few things that can help you to transform yourself from the inside out.

🌿 Eat nutrient dense whole foods. - Fruits and vegetables, grass-fed, pasture-raised sources of beef, pork, and poultry, whole eggs, healthy fats, nuts, legumes. Limit your sugar intake and eliminate processed foods.
🌿 Cultivate a meditation practice along with a morning routine. This sets the tone for the day!
🌿 Move your body every day. Bike, run, practice yoga, lift weights, whatever feels right for you.
🌿 Sleep at least 7-9 hours per night.
🌿 Drink plenty of water.
🌿 Consider ways to reduce your stress level whether it be a career change, leaving a toxic relationship or setting boundaries with friends and family.
🌿 Spend time cultivating personal relationships. Don’t forget to leave time for a social life.
🌿 At least once a week do something creative that brings you joy.

Which area do you need the most work in? What type of activities bring you joy? What is your favorite type of exercise? I’d love to hear from you!

12 Sneaky Ways to Eat Fewer Carbs | Nutrition | MyFitnessPal Reduce carbs without depriving yourself by focusing on portions and ingredient swaps.

Friends in the Downtown Orlando/Winter Park area we would love to have you join us!! I also have a class at 7:00 a.m. as well.

Yummy! All of these look so good!

12 Summer Recipes With up to 38 Grams of Protein | Nutrition | MyFitnessPal Make summer meals more filling with these healthy recipes featuring lean proteins.

"If you’re hoping to use exercise’s appetite-suppressing powers to eat fewer calories during the day, and therefore speed up your weight loss, you should rethink your approach. “My experience with athletes is they have a suppression of hunger, but then later they’re starving,” Skolnik says. When your hunger returns, you may find you’re ravenous, making you less inclined to make smart food choices."

Does Exercise Increase or Decrease Hunger? | Fitness | MyFitnessPal The duration and intensity of your workout affects how ready you are to eat afterward.

Who loves leggings that stay up and are squat proof??? ❤️
Looking for a better sports bra or tops that won’t chaff you?
Me too!!! ❤️🙋🏽‍♀️
I have been eyeing ZYIA activewear for awhile now and want to share it with you because I LOVE it and decided to become a rep!!! 🥰 Think Lululemon quality and cuteness but way more affordable! I am excited to work out in it and wear it pretty much all the time because of how comfy and cute it is! I’m having an online Launch Party 🚀. Who would be interested in checking it out?!
Comment below and I will add you to my group for the event!! 😘
Plus, nothing says MOTIVATION like new workout clothes!!!

GREAT ARTICLE ON MOTIVATION! If you're thinking about starting an exercise routine this is a must read.

"One of the most surprising things about motivation is that it often comes after starting a new behavior, not before. We have this common misconception that motivation arrives as a result of passively consuming a motivational video or reading an inspirational book."

Motivation: The Scientific Guide on How to Get and Stay Motivated Get this step-by-step plan to peak motivation and lasting productivity.

Happy Transformation Tuesday beautiful people! 💛Just stopping by to remind you that it’s never too late for a new beginning for any of us!
I’m a bit of a late bloomer when it comes to some aspects of my life but mid-life really turned out to be the right time to reinvent myself.
✨At 45 I finally earned my college degree.
✨At 47 I began a workout regimen that eventually led me to become a personal trainer.
✨At 49, I lost my husband and was once again faced with starting over.
✨At 50, I am doing the inner work, with the help of a life/mindset coach, to help me decide what direction I want my life to take from here.
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Is it scary sometimes? Absolutely but what is the alternative? We were put on this earth to grow, expand and evolve from the day we are born until the day we take our last breath. Don’t take any of this precious time for granted. Accomplish a life long goal or dream a new dream. You can do it! I have faith in you!
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💛 What are your some of the ways you have reinvented yourself? I would love to hear from you.
⠀

"Dietary protein is one of the key “levers” in a diet that increases the likelihood of someone’s ability to lose weight."

Protein and Weight Loss: How Much Protein Should You Eat to Lose Weight? Discover how much protein you should eat to lose weight and some key things you should consider when planning your weight loss diet.

I love this quote! I’ve posted it in the past but wanted to share again today. I hear so many people say they’re waiting for the motivation to workout or the motivation to start a new project. I am just as guilty of this as the next person but I know that once I start the motivation will come because I feel good about the work I’ve put in and the promise I’ve kept to myself. .
Make a commitment to show up for yourself. You can start with just 10-15 minutes of exercise each morning before you start your day. Do that for a few weeks consistently and you will see the motivation will begin to show up too. .

Tisha Kathleen Fitness & 407 Fit Bootcamp updated their phone number.