STOP OVERTHINKING YOUR FITNESS GOALS | keep your fitness goals simple

[@nataa88]

This vid is ittt. I’m 43 and I’ve maintained a nearly 100 lbs weight loss for about 20 years. I’ve never paid money for a diet- I eat what I enjoy and just do it mindfully. I strength train with free KZbin vids (Caroline GIRVAN for life) and in the best shape of my life. It’s not that complicated and I love that you emphasize that!!

[@JustinaErcole]

Love that you’ve found consistency!!

[@bbjudyfit]

Did you go to therapy? How did you go from being 100 lbs overweight to such a healthy mindset regarding food? I'm asking as someone who has also lost 100 lbs, but is still working on getting to that mindset.

[@nataa88]

@@bbjudyfit that’s such a good question- and no I didn’t go to therapy but I’d def recommend therapy. I came from an abusive childhood home and basically ate my feelings til I went to college and left that environment. I was able to figure out on my own that my eating habits were the self soothing technique I developed to cope with my home situation. Once I figured that out, I honestly decided to take control of my life back. But like most ppl, I crash dieted at first then gained weight back and quickly learned I had to make those changes permanent so I worked on small habits like adding more filling stuff to my diet (like fruits and veg), increasing protein to keep me full, less soda/juice, etc. i went from daily fast food and binge eating to now eating mostly whole food and cooking. Food is not the enemy- we need it to survive. For me it was just learning more about food and making better choices. Food is amazing- it’s the way we celebrate, it brings ppl together, it brings us joy and tastes delish frankly. I never say no to a good dessert, but I might just have a few bites, you know? Whatever you choose, I truly hope you can find the healthiest life that you can enjoy and not just tolerate. That’s the key for me. 🖤

[@bbjudyfit]

@@nataa88 thanks so much for your reply .after i lost the weight, i spent over 15 years going up and down in weight.. dealing with orthorexia and binge eating. I'm finally working on being balanced..

[@hannahlane3540]

I really appreciate this video! I think the important thing about labeling videos as “fat loss” as well is not everyone’s goal in fitness is to lose weight! The most important part of fitness is to move for enjoyment and health, and too much of the fitness industry is focused solely on weight loss, a lot of which in a harmful way :)

[@curlychapina]

A video about EAT vs NEAT is so much needed 😅😅 Like I would click that video several times to compensate for the crazies who would not 🙊

[@JustinaErcole]

Haha noted!

[@Rentheflower]

As a process engineer, overthinking is a curse so many people suffer from with the biggest problem being people struggling to think outside the box specifically

[@cateyedcrystal931]

When I saw the title I just yelled YES! I feel so many people over think and over complicate fittness and nutrition. A big part is from the industry but a bigger part comes from friends and family. I've lost about 30 pounds in theist 2 years which isn't mich for the industry but was done on a healthy way and I still get people commenting on how I did it. Like I eat cucumber... I do, but with a bunch of other stuff too. Lol I follow a lot of fittness and healthy lifestyle youtubers for inspiration, focus and now mostly entertainment. And most of them say to not overthink it and just do it

[@JustinaErcole]

Love this!

[@stacyfakename]

I have a desk job as a 25 year old and I've noticed over the last 3 years how my neat movement in college drastically changed post-grad. Now just trying to figure out how to incorporate more movement at my desk. Already added 5-6 days of exercise per week :)

[@JustinaErcole]

That’s a great place to start!

[@LaurenAnne6]

I love your content, as always. I definitely don't feel like you were saying your viewers are stupid. Thank you for defining what functional means! I was confused about that term. Now I feel much more empowered to make the best choice for my body and lifestyle.

[@JustinaErcole]

LOVE LOVE LOVE the empowerment!

[@adventurecats4816]

I'm 61yo female and have been weight training since I was 16 and I know it's what has kept me able to do trail running, obstacle course events, and be a volunteer firefighter Lieutenant :) No matter how tired I am I always can find the energy to lift weights.The last few years I've added a lot of balance and stability work, looking ahead and knowing how many injuries in elderly people are caused by a simple ground level fall.

[@JustinaErcole]

I love this so much!

[@jennterry6977]

Classic overthinker here! There's so much great information out there and it's hard to figure out what is relevant to you and what isn't. But you are right, keep moving and keep it simple.

[@JustinaErcole]

You’re not the only one!

[@veegee9542]

Thank you. 50+ here and I enjoy your videos no matter if you’re just talking or showing stuff. Sound advice. Been weight lifting since my second kid and will continue to do so, although modifying as needed as I listen to body pains.

[@JustinaErcole]

Love that!

[@klowery100]

Thank you for the video Justina - I 100% agree with you, it is pretty straight forward. I think we get caught up in the fact that simple does not mean easy. Have a great time in Colorado.

[@JustinaErcole]

Thank you!

[@vernamckinnon129]

Though I have worked desks job and worked as an author (sitting) since the late 80's early 90's I have used workout DVDS like The FIRM, Kathy Smith, Ellen Barrett, Pilates, etc. The FIRM going back to the 80s told us weights keep you strong, healthy, and slim. So I have used weights for years without fear. I prefer DVDS to gyms. I like walking. Love Jessica Smith now (weights, cardio, yoga, fusion) and her programs are top notch. I am 66 now and still going.

[@JustinaErcole]

Glad you found something you enjoy!

[@hey-pk8vn]

I know this is a year-old video but as an overthinker, I surely needed it! One thing you didn't address and that has been on my mind lately is 'what if I exercise too much?' (I've been hearing too much about the harms of over-exercising 😅) I suppose the amount can depend on the individual (maybe?) and your body should tell you but for someone who has most likely psychosomatic symptoms, it sure is tough to listen to it and decode the message right 😅 Anyway, I absolutely love your content! I'm quite a new viewer and have been binge-watching your videos, thank you for everything you do ❤

[@JustinaErcole]

such a good point! thank you so much for being here :)

[@MsSera21]

While fat loss is achieved by being in a caloric deficit is *true*, I wish we talked more about as a society about the other factors that influence weight gain/loss, like hormones and sleep and stress (I know this is a massive topic and the channel isn't geared at all of it, it is just a general pet peeve of mine). idk I think the topic can be very fraught, and any reminder that our bodies are individual organisms and what works for me won't work in exactly the same way for you is something that I've found helpful. (This approach is also why I find your channel so helpful - you always emphasise how eat workout and goal must be tailored to each person. It's a good mindset place to live at)

[@JustinaErcole]

Remember though, things like hormones and sleep and stress aren’t directly affecting weight gain and loss. They’re affecting your BMR, which can then make being in a calorie surplus or deficit either easier or more difficult. So it’s not that it’s “true”, it’s 100% the only way that science has shown us at this point. Just want to make sure it’s understood!

[@MsSera21]

@@JustinaErcole oh, I know! I guess this is just an extension of your original point of people pushing the idea of just 'one smart trick/workout/etc' that will be the magic bullet. Like all of this process is super easy and quick when in reality it often is not, at all

[@sashas5390]

Kombucha is fermented tea, so it usually has caffeine. Just throwing this out there in case someone is actively trying to avoid caffeine. Love you Justina, enjoy the Colorado trip!

[@JustinaErcole]

Thanks!

[@AlexZetoSings]

I love this video. I'm a voice teacher and I find that the singing world is very similar to the fitness world in that there is so much confusing misinformation and verbiage. Drilling down to "why" is a staple of my teaching, and I think that's a big reason why I love your channel! Thank you for all the simplicity you bring to an unnecessarily complicated topic.

[@JustinaErcole]

You’re so welcome!

[@fitnicstudio7483]

Great video as always. I find the ‘age appropriate’ workouts frustrating as I am 48 yrs old & I am fitter than I was at 20, I have to consider stamina/peri menopause symptoms but classes named ‘nifty fifties’ makes me want to run for the hills & I don’t run!! I’m a PT and class instructor & I can have an age range of 16 yrs to 80 yrs in my classes 💪 ADAPTING is key

[@JustinaErcole]

Yesss!

[@xkristixx]

I definitely need to find more ways to increase my NEAT since I've been working from home (at my desk) for three years now. Before that, my job was still very sedentary (I sit in a chair and talk to people all day lol). I've noticed cleaning the house more often and trying to take walks with my dog daily (weather permitting) also helps. I also need to find consistency with working out daily after work, but that's always been a work-in-progress thing for me.

[@JustinaErcole]

That's a great start though!

[@annescholten9313]

Fully enjoy your holiday! To me, you just keep it real: that's what I enjoy the most about your content.

[@JustinaErcole]

Thank you Anne!

[@juneszeider5280]

I’m 58 at 52 I was told I had osteopenia two years later my density went up. I went on hrt and took massive amounts of vit d which I was deficient for. I had been exercising with yoga ,Pilates ,Trx and spin for ten yrs

[@MsSera21]

Appreciate this reminder that it doesn't have to be so complicated! Back to basics is always good for overwhelm

[@JustinaErcole]

Glad it was helpful!

[@susanmiller6357]

Enjoy your vacation!

[@JustinaErcole]

Thanks Susan!

[@roxiw66]

Another great and helpful video ‼️Almost 56 year old post menopausal woman here. The body definitely changes with menopause. Booooo hormones 😭 I do Orange theory fitness and F45 several times a week and it is this combination that finally helped me starting losing weight after my knee replacement in February. I love the community of the studios and working out with friends. I keep it simple as well feeling very healthy and strong 💪🏻

[@JustinaErcole]

So glad you've founds something that you enjoy :)

[@josephroa4475]

Great video as usual. Unless you are training for athletic performance or something very specific to maybe your job or lifestyle, just picked whatever form of exercise you like and do that and not worry about all the tiny details.

[@JustinaErcole]

Agreed and thanks Joseph!

[@sonjas5125]

Great video as always! Great reminders! Enjoy your vacation.

[@JustinaErcole]

Thanks so much!

[@nazigtchakarian3699]

Great video! And this might be me overthinking…but could you maybe talk about what type of exercise leads to a higher calorie burn after? Even though it’s probably negligible. I do 4 days of strength and one day of HIIT a week.

[@JustinaErcole]

Hey! I did a whole video on EPOC, and you’re right. The whole concept has been blown out of proportion :) kzbin.info/www/bejne/pJixdK2HnrN4fpY

[@rtdonin]

Yes. Absolutely. Unless you're a professional athlete (or something like that) the only thing complex in your nutrition should be complex carbs. Simplicity is key. (Please accept my attempts at humor as just that, humor)

[@JustinaErcole]

Hahahhaa I love it

[@yammamack1032]

Currently fully into perimenopause and struggling with massive sleep deprivation and super low progesterone, I find training more difficult than ever. The lack of energy, decrease in cardio ability and the ease of which my body fatigues, I find I have to change my training on a daily basis depending on how my body feels, hell, sometimes I have to change it mid session lol

[@JustinaErcole]

And during this time, it’s most important to listen to your body :)

[@yammamack1032]

@@JustinaErcole Which is much easier said than done as the 10 to 12 extra lbs my body is now carrying and doesn't want to shed really wants to listen to the EGO self that says "keep pushing", but that ego is a bit of a bitch and likes to lead me down dark allies and corners that lead to injury and further fatigue.

[@JustinaErcole]

I apologize if my response seemed insensitive! But if your weight is seriously affecting your mental and you’re thinking about injuring yourself, I highly recommend reaching out to talk to someone. Sending you a big virtual hug ❤️

[@yammamack1032]

@@JustinaErcole No no no. Not insensitive at all, on the contrary, quite thoughtful as we all need to be reminded to be kinder to ourselves. I should have expressed myself differently. My comment of the ego stems more from the fact that in the past I had a habit of pushing when I should have backed off and cause injury to my body. Such as running through pain during a race, which caused me foot injury that now prevents me from distance running, so that was the reference to the ego, that many out there, such as myself did not have a balance sensed of self when it came to training. I put the goal, calorie burn or ideal above what was good for my body. And yes, at this point in my life and in my fitness I am having difficulty accepting the limitations and the changes in my body, and the Ego likes to show up and remind me of who I was and tries to suck me back in. But I've learned to acknowledge the thought and presence of the ego, but no longer invite it in, or serve it cake and drinks and ask it to sleep over. I'm wayyyy better at telling it to f off and head to the couch instead. Thanks for your thoughtfulness :)

[@JustSheilz]

Thank you for addressing my concerns exercising at 50+

[@JustinaErcole]

You’re so welcome!

[@Abby-sg6jh]

I have been told that coffee/caffeine attributes to SOME hydration. I would love to hear your thoughts on that. Example- 12oz coffee= 10oz water/hydration

[@JustinaErcole]

There's research to support that!

[@mollyb7305]

Something that I had been overthinking for a long time, when I was weighing and tracking my food, is the weight of meat. The calories on the package is for raw weight, right? When should I be measuring my meat? Do I need to do it before cooking?? After?? I was making it so complicated!! Now I’m just trying to eat mindfully, make sure all of my meals have a source of protein, and I stop eating when I’m full.

[@JustinaErcole]

Love that shift!

[@Tired_Night_Owl_in_the_Woods]

I started sword fighting as a hobby. Do you have any suggestions for wrist strength and mobility? There are not so many videos for this, at least from creators I know and trust.

[@JustinaErcole]

Try a bottoms up kettlebell press with a really light weight! Great for the shoulders too :)

[@Tired_Night_Owl_in_the_Woods]

@@JustinaErcole Thanks a lot! I will add this to my routine!

[@just_sadhana]

Justina, great video as always. I've a question. I'm overweight and having high BMI and BF% but I am moderately physically active (30-40 min workouts and 5-7k steps per day) but work in a mentally high stress environment. Should I be worried if I am not able to lose weight in a calorie deficit?

[@JustinaErcole]

Hey! So first and foremost, do you have a weight loss goal? Secondly, do you have any tools in place to reduce stress outside of work? And third, it’s impossible to not lose weight in a calorie deficit. It’s simply not how physics works, so you’re not in a calorie deficit if your weight is staying the same.

[@just_sadhana]

@@JustinaErcole Wow those questions itself brings things into perspective, thank you. I wanted to lose weight but I really wasn't paying attention to creating a deficit on a regular basis. I would eat less on weekdays and binge on weekends so yes maybe I wasn't in a calorie deficit overall. Now that I am considering this as a goal and not as a "new year resolution" thing, I have started tracking my intake and expenditure. As someone with emotional and stress eating tendencies, this really helps me keep my food intake in check without overeating. I also had unrealistic experience of losing weight in a short period of time but after watching a lot of your and other youtuber videos, I can see that it is a long term process and I need to keep it sustainable for me. Unfortunately I don't have any stress reduction practices apart from walking it off.

[@JustinaErcole]

Start with just focusing on nutrition then! One thing at a time is key. Prioritize nutrient dense foods and always feel free to shoot me a question ❤️

[@just_sadhana]

@@JustinaErcole Thank you, will do!

[@lindajackson5035]

I am age 65 but have been physically active all my life so I agree it depends, so I don’t like these programs for Women Over 50. Doesn’t address an individual’s personal situation. I do follow some YT fitness influencer programs but modify and adapt them for ME. Arthur Ashe, a famous tennis player said, Start where you are, use what you have, do what you can.

[@emilyl1260]

If im in my late 30s can I build bone density from strength training or is it too late?

[@JustinaErcole]

The numbers are all reported a little differently. But most say that you reach your peak bone density around 30. And then at 50ish, bone breakdown begins. So I would say it’s not too late to maintain what you have at all!

[@CathDaddy]

It’s splitting hairs, but I think I actually read somewhere that caffeine doesn’t dehydrate you because it’s mostly water! I could be wrong tho

[@JustinaErcole]

You’re absolutely right! I definitely misspoke :)

[@CathDaddy]

@@JustinaErcole I point this out to say - don’t feel bad about your excessive coffee consumption 😂

[@amandasilva4689]

YI understand the point of keeping it simple, but I feel like the fat loss exercise explanation was misleading or maybe I have just been mislead for years. There is a difference between fat loss and weight loss, right? My husband is an abnormality and just likes to occasionally lose weight so yes, he only needs to be concerned about being in a caloric deficit. He will eat terrible food (i.e. apple pie and candy), but stay in a caloric deficit so still lose weight. However, inbody scans show he loses a lot of muscle but he doesn’t care because he has met his ideal weight goal. (Of course then will end up gaining it back and going back through the same cycle.) I, like most people trying to slim down, want to lose fat and inches! Therefore, I focus more on my macros and trying to get enough protein while also maintaining a caloric deficit. I also do what I think of as fat burning exercises like HIIT workouts to help with fat burn. There are so programs out there that focus on heart rate zones in order to help target fat loss (i.e. Orange Theory, Lifetime Signature Group trainings, Training for Warriors, etc.). Is there research to support that exercises in different zones helps target fat loss or is that just a marketing thing?

[@JustinaErcole]

You’re right, fat loss and weight loss aren’t always the same thing. But studios like OrangeTheory are taking a concept and stretching it so far that it’s simply a marketing ploy. EPOC is real (the afterburn effect), but it’s incredibly insignificant.

[@avarielavariel1632]

Maybe tittle like "Fat Burning" is more accurate than Fat Loss exercise? Anyway... great video. ❤

[@JustinaErcole]

I think it’s just as bad, but that’s just my opinion!

[@heidihenninger6253]

Coffee actually isn't dehydrating, that's a myth. Science vs podcast recently did a great episode about the science of water intake science vs myth vs wellness trends.

[@JustinaErcole]

I learned something new today, thank you!

[@sarahpostemat]

It's actually a myth that coffee is dehydrating, there's no data conclusively proving this. It can absolutely count for your daily water intake!

[@JustinaErcole]

Good to know!

[@thesandravshow]

🙋🏽‍♀️ full time working mom who sits at a desk all day. I just can’t fit in workouts 😫

[@JustinaErcole]

Do you have any free time at all? Weekends? A babysitter? After dinner?

[@thesandravshow]

@@JustinaErcole Unfortunately not. I’m a single momma. I thought about joining a gym with childcare but wasn’t sure if it would be worth it since I could only use it on weekend. M-F we are up at 630 to get everyone ready and out the door. We get home about 530 then it’s a race to cook/feed/clean then bay and bed. Maybe I’m just making excuses?

[@amygreen9662]

@@thesandravshow Just do what you can. Maybe walks on weekends? When it works add in gym with childcare. My YMCA takes kids at 6 weeks of age!

[@JustinaErcole]

That gym with childcare sounds great! Or maybe you start smaller with shorter at home workouts while the kids are preoccupied? Or simply go on a walk with them?

[@thesandravshow]

@@amygreen9662 I’ll look into YMCA, thank you!

[@snophysh44]

Wait, doesn’t the law of thermodynamics only apply to closed systems? Honestly if our bodies were a closed system it would make life easier 🤣

[@nopahrefa4466]

Caffeine as an agent of dehydration is dose dependent and also very habituation dependent. Your full-caf coffee is quite likely also counting towards your water intake; "The available literature suggests that acute ingestion of caffeine in large doses (at least 250-300 mg, equivalent to the amount found in 2-3 cups of coffee or 5-8 cups of tea) results in a short-term stimulation of urine output in individuals who have been deprived of caffeine for a period of days or weeks. A profound tolerance to the diuretic and other effects of caffeine develops, however, and the actions are much diminished in individuals who regularly consume tea or coffee. Doses of caffeine equivalent to the amount normally found in standard servings of tea, coffee and carbonated soft drinks appear to have no diuretic action. The most ecologically valid of the published studies offers no support for the suggestion that consumption of caffeine-containing beverages as part of a normal lifestyle leads to fluid loss in excess of the volume ingested or is associated with poor hydration status." - Maughan, R & Griffin, J. (2003). Caffeine ingestion and fluid balance: A review. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association. 16. 411-20. Coffee, or tea, or coke, has, for most people, too low a dose of caffeine to meaningfully matter re. hydration status, and the diuretic effect of high doses of caffeine disappears if you regularly consume it. In the fitness world I would be more concerned about pre-workouts, caffeinated gels, caffeine pills and energy drinks, because of the higher dose of caffeine, and even then I'm not sure the hydration status driver would be the caffeine so much as the physical activity resulting in fluid loss. Don't worry so much about what you drink, it is probably fine.

[@JustinaErcole]

I wasn't worried. Just stating that I'm drinking coffee.