Personal Training With Lisa

If you are feeling like you are living in someone else’s body perhaps your hormones are out of balance.

You just need to figure out if your cortisol is balanced or if it’s gone a little rogue on you.

TOO HIGH CORTISOL – Does this sound like your life?

• You’re exhausted but your brain won’t shut off at night 
• 3pm hits and you’d sell your soul for cookies 
• Everything feels overwhelming (even choosing what to wear!)
• That stubborn layer around your middle won’t budge
• You snap at people over tiny things and then feel awful 

TOO LOW CORTISOL – This one’s sneaky but just as frustrating:

• Mornings feel impossible even after sleeping 9 hours
• The thought of working out makes you want to cry 
• You crave salt like it’s going out of style
• You catch every bug that goes around 
• You feel emotionally flat, like you’re just going through the motions
• Napping feels like a MUST

THE SWEET SPOT – This is where the magic happens:

• You wake up feeling refreshed (most days!) 
• You have steady energy without needing caffeine IV drips
• Stress happens but doesn’t derail your entire week 
• Your workouts feel good instead of like punishment 

Your body is incredibly smart – sometimes it just needs you to listen to what it’s been trying to tell you.

Now that you know, what can we do about it?

If you are in the sweet spot-you’re good. Keeping on eating healthy and exercising.

If you resonated with the too high area I recommend reducing your intermittent fasting window or don’t fast at all. Make sure you are fueling your body with enough food (especially high fiber carbs) to help your body balance your hormones and for workouts things like walking, pilates, yoga and strength training with heavy weights is ideal. You can also add in 1 day of HIIT (20-30 minutes).

If you resonated with the too low area I recommend not fasting at all or just fasting from after supper to breakfast (example 6pm-6am). Adding in foods to support your hormones like dates, chia seeds, oatmeal, sweet potatoes. It is key that you are eating enough protein to minimize your sugar cravings and fueling your body with the right amount of nutrients for you to balance your cortisol. Moving your body can help you to feel better. Exercises like walking, pilates, yoga, bodyweight strength training can help you to increase your cortisol so you feel better. I would also recommend getting morning sunlight, staying away from caffeine after 12pm, and no screens after 7pm.

If you are ready to have a more balanced cortisol so you can sleep, lose belly fat and have more energy then click here for information on the 21 Day Reset.

Grab the fuel your fitness guide here and make sure to continue this conversation with me on IG @lisaholtan