Metabolism is a complex process that plays a vital role in your overall health and wellness. Everyone talks about it, but what is it – and how can you optimize it?
This month, we’ll dive into this hot topic with actionable tips to help you rev up your metabolism through nutrition, exercise, stress reduction, hormonal optimization, sleep, and more.
By understanding how it works and implementing healthy lifestyle habits, you can support a strong and efficient metabolism that powers you through your day with energy to spare.
In our mini-coaching lessons, posted weekly on Thursday in the Connect app, you'll learn how to fire your up metabolism and keep it there.
What is Metabolism?
Think of metabolism as your body's engine. It's the process by which your body converts the food you eat into energy to fuel everything you do, from breathing to exercising to thinking.
Your metabolism is responsible for keeping your body running smoothly, even while you're catching some Z's.
Understanding the Basics
Metabolism can be divided into two main components:
Basal Metabolic Rate (BMR): This is the amount of energy your body needs to function at rest. It includes vital functions like breathing, circulating blood, and maintaining body temperature. Your BMR makes up the majority of the calories you burn each day, even when you're not doing anything physically active.
Physical Activity: This encompasses any movement you do, from walking and running to hitting the gym or playing sports. Physical activity can significantly impact your overall calorie burn and metabolism.
Factors Influencing Metabolism
Your metabolic burn depends on many things. Some are outside your control such as your age and genetics. But the great news is that you have control over a LOT of the other factors.
Here’s a quick look at 5 major factors that YOU control that play a role in how fast or how slow your metabolism is:
🍽 FOOD CHOICES – Eating a balanced, whole-foods-based diet with enough protein and fiber can help boost your metabolism and keep you feeling full. Staying hydrated will also make a big impact.
🏋🏽♀️ EXERCISE – Nearly all workouts can help you burn calories, but strength training and high-intensity interval training workouts can give you some bonus burn after your workout is over.
🤯 STRESS – When you are stressed, it can affect your body’s hormones, which can in turn make your body burn fewer calories and store fat.
💤 SLEEP – Not getting enough sleep also affects your hormones. You can end up feeling extra hungry AND burn fewer calories.
🚶🏽♀️OTHER ACTIVITY – This is a secret weapon for metabolism! The more active you are outside of your workouts, the more calories you burn all day. It can add up fast.
Here’s the best thing that no one talks about when it comes to these 5 factors: when you get them working together, not only does your metabolism rev up but you'll also feel better.
You’ll feel more energized, and lighter on your feet, and you might even start to hear people comment on your healthy “glow.”
So keep moving, nourish your body with wholesome foods, and embrace the amazing machine that is your metabolism.
You got this!
Train & Learn with Us
Join us for weekly training sessions where we will discuss that week's metabolism-related topic and sweat through our Full-Body Fire HIIT workout.
Each training will feature exercises & education that will help you build muscle and strength and improve your heart and metabolic health.
Weekly sessions Thu @ 6:30 pm
60-mins
15-min - No-Sweat Coaching Lesson
40 min - Fitness training
5-min - Q&A/Wrap-up
By experimenting with a combination of the tools, resources, and coaching support we provide, you will pave the way for a healthier and less painful back.
Keep reading for some resources to support your progress this month. ⏬
Consistency. Accountability. Support.
Regardless of what your focus is this month, take note of where you are now, try out some of the tips and suggestions in the lessons, and make time every week to check in with yourself about your progress.
At the end of the month, reflect on what you've noticed and where you can make changes in the following weeks and get support where/when you need it.
🖤 365er Consistency & Accountability Program
The 365er Consistency Accountability Program gives our members an easy-to-manage, no-stress framework to help them stay accountable, keep track of and reflect on their progress, plan for challenges, and access to expert help when they need it.
Consistency is key to making lasting change. But staying consistent is not easy without a plan and without the proper support.
📥 Downloadable Guides
Subscribe to our email list, and you'll receive our next guide right in your inbox without having to type your email address all over again. Plus, each Saturday, you'll receive our THRIVE365 weekly coaching recap newsletter, so you'll never miss out on our latest health & wellness guidance. Check out a sample here.
Download our Fitness Results Cheat Sheet and other helpful guides below.
Improve Your Results: Work with a Coach
The path to improved health & wellbeing isn't always a straight line. Having a coach by your side makes the journey smoother and more successful.
Your coach is your cheerleader, confidant, and sounding board, helping you navigate the ups and downs. She'll help you make lasting, sustainable changes that become a part of your lifestyle.
Ready to get started?
ABOUT MARISSA365
Maríssa Rivera-Davis is a women's fitness & nutrition coach and the owner/founder of Her365 Fitness. She is passionate about helping women break free from diet culture and a mindset of limitation & restriction to embrace their strength, increase their self-confidence & self-compassion, and embrace joy on their path to improved well-being. Maríssa is dedicated to helping women thrive. Learn more & connect with her here.