Fitness Simplified With Kim Schlag

On today's episode I answer a question I received on Instagram about life after fat loss.  i walk you through 5 things you can do *during* a fat loss phase to help you keep your results long term.

A little Alphabet Soup here for you today: BMR, TDEE, TEF, EAT & NEAT. Perhaps you're thinking WTF right about now;) I promise to keep it simple and keep it actionable. By the end of the episode you will better understand your metabolism and the impact YOU can have on it, including my simple process for upping it with your NEAT. Ready? Let's gooo!

Weight and Fat are not the same exact thing and if you treat them as though they are you might find yourself discouraged, distraught and even in a position of giving up on your goals, even when there was never anything to be upset about in the first place.

On today's Q & A episode of The Fitness Simplified Podcast we cover: Optimal protein intake for building muscle Pullups My white eyeballs (not kidding) Getting Started when you're just so discouraged and lost. Want help getting started?  Consider this your personal invitation inside my signature coaching program Fitter Over 40.  Fitter Over 40 is the only online program of it's kind that teaches you how to consistently implement the nutrition, exercise and mindset strategies that will make you stronger and leaner for life while freeing you from constantly thinking about your weight.  You can find all the details at https://kim-schlag-fitness.mykajabi.com/fitter-after-40

Where do you want to be come December 31 2022? Today we're going to talk about the path you'll take to get there and I'm going to ask you some hard questions. Stick with me and give some thought to these questions. As uncomfortable as they might feel, facing them could make the difference between you being where you envision on December 31 or you being in the exact same spot you're in right now. HUGE ANNOUNCEMENT: My Free Masterclass How To Build Your Best Body After 40 is open for registration HERE. Come discover the 3 most common fitness and nutrition mistakes women make and what to do instead.

Today I'm answering an IG community member's question: " How can I make a healthy lifestyle a habit instead of punishment?" I share some thoughts on changing your perspective around "a healthy lifestyle," changing your language around the habits and goals that make up that healthy lifestyle, choosing a path to reach that goal that's in line with your desire to build a healthy lifestyle that feels free and light AND I share what is arguably the strangest fitness analogy ever. Want to get in your best shape yet after 40? Doors to my signature course Fitter After 40 open on January 18th. Get on the waitlist HERE so you don't miss the announcement. It will only be available for 1 week and then it's gone until the fall.

Jordan Syatt (@syattfitness on IG) is a Force in the fitness industry: He's the host of one of the top ranked fitness podcasts in the world, he's a world record powerlifter & has coached literally 1000s of people to lose weight, get strong, and improve their relationship with food (including the Gary Vee and, of course, me.) Jordan & I sit down to hash out what the research says about New Year's resolutions as well as what we've learned about resolutions from our own coaching experience. Want to know how to set a resolution that you actually stick to? Listen in to this episode.   Doors open to my signature course Fitter After 40: Build Your Best Body Yet (even in Peri/menopause) on January 18th. This is the only online course of it's kind designed specifically to help women over 40 consistently implement the nutrition, training & mindset strategies that will make you stronger & leaner for life while freeing you from constantly thinking about your weight. Get on the wait list HERE.

If you’ve struggled to make health and fitness changes, or to make them and stick with them, todays episode is going to shed some light onto a piece of the puzzle beyond macros and workouts. We’re talking mindset today. Learn: What the 2 mindsets are How to recognize the mindsets How to cultivate the mindset that will help you succeed at your goals Get on the wait list for Fitter After 40 HERE Grab your FREE Growth Mindset For Weight Loss Cheat Sheet HERE

 A listener messaged me to ask why sometimes she's not sore after workouts, even if it was a real butt kicker. She's concerned she's doing something wrong when she's not sore. Today I break down: What DOMS is When you're more likely to experience DOMS Should you train when you're sore? What can you do to reduce DOMS?

Is it time for a break from being in a calorie deficit? I’ll talk you through how to know if it is & provide you with 2 paths forward to maintenance

On the final walking buddy bonus episode of the 21 Day Step Challenge I share with you my practice of walking meditation and describe how you might use it. You'll receive 3 powerful prompts to walk and ponder on. The episode I referred to with Joyce Shulman of 99 walks: Episode 80

Q & A episode today. And wow did you come through with the good questions.  We chat through:  How quickly to increase calories in a reverse How often to go to failure in your workouts Losing the "last 10" pounds How to become knowledgable about fitness and nutrition Do carbs & fats matter for weight loss and more! HERE is the link to join the FREE 5 Day Fat Loss Crash Course

I taught myself how to like vegetables as a woman in my 40s after a lifetime of not eating vegetables. In this bonus Walking Buddy episode I share how I did it. Now if you already eat vegetables, this episode is still for you as you can use the same principles to make a change that's difficult for you.

To weigh or not to weigh: that is the question. Let’s talk it through.

You might think I've always loved lifting. That I knew my way around the gym or was an athlete growing up.  Nope. I was a fitness newb in my 40s! I want you to know it's never too late. You're not too far gone. Fitness is for you.  Resources to get started: How To Get A Good Workout At Home Get Started With Lifting Free 5 Day Fat Loss Crash Course 

A question box on IG prompted this episode. The question? “I've set myself a target to get back on track from tomorrow after being on and off track for 2 months any tips?" On this episode we're going to dive into the root cause behind the "on track, off track" cycle AND ways you can stop going round & round that cycle. HERE is the link to the 21 Day Step Challenge I mention. Registration is live right now. We start on Monday November 8th. HERE is the link to my Free 5 Day Fat Loss Crash Course. I'll help you set up your nutrition to optimize fat loss.

On today's episode I'm joined by my friend and colleague Beth Feraco. Beth is a strength and nutrtion coach, a recovering alcoholic and Tik Tok's resident Nutrition BS detector. Join us as we talk about alcohol and weight loss, how to eat treats in moderation and of course Beth busts some nutrition myths for us.

Shelby Harris, PsyD, DBSM is a psychologist in private practice in Westchester, NY. She is board certified in Behavioral Sleep Medicine and treats a wide variety of sleep, anxiety and depression issues using evidence-based, non-medication treatments. Her self-help book, The Women’s Guide to Overcoming Insomnia: Get a Good Night’s Sleep Without Relying on Medication was published by W.W. Norton books in 2019. Dr. Harris holds a dual academic appointment as Clinical Associate Professor at the Albert Einstein College of Medicine in both Neurology and Psychiatry. Before going into private practice, she was the longstanding director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center. She is frequently invited by hospitals, corporations and parent/school groups to give sleep health workshops. Dr. Harris has been an invited columnist for the New York Times “Consults Blog,” and is frequently quoted in the media, including the New York Times, New Yorker, Huffington

Today I share with you the Magic Question. This is a question I use as I begin coaching conversations with my Menopause Weight Loss Course members.  This is a question you can use whenever you are evaluating what you might want to do next with your fitness or nutrition.  Whenever you have a question in your brain of "Would it be better to do this or that?" This is the question you should start with.

I'm taking you along with me as I hike the Grand Rim to Rim in 1 day! I'll talk you through how I trained, what I packed, how it went and even give you some advice if you see a Grand Canyon Adventure in your future.