I love answering your questions and helping you make lots of progress. Interestingly, there are a few questions which keep popping up. So I thought I would answer the top 5 questions in this post.


1. How Often Should I Work Out to See Results?

The frequency of your workouts should align with your fitness goals and your body's recovery needs. Generally, a mix of strength training and cardio spread across 3-5 days a week is recommended for most goals, from weight loss to muscle gain. Consistency and progressively challenging your body are crucial. Remember, rest days are equally important for recovery and growth.

2. What Should I Eat Before and After a Workout?

Pre-workout meals should focus on carbohydrates for energy, with a moderate amount of protein. A banana with peanut butter or a small smoothie can be great options. Post-workout, aim to refuel with a mix of protein for muscle repair and carbs to replenish energy stores. Think a chicken breast with quinoa or a protein shake with fruit. Timing is also important; try to eat your pre-workout meal 1-3 hours before exercising and your post-workout meal within 45 minutes after finishing.

3. Is It Better to Do Cardio or Strength Training for Weight Loss?

Both are important! Cardiovascular exercises help burn calories and improve heart health, while strength training boosts metabolism by increasing muscle mass. A balanced approach that incorporates both will yield the best results for sustainable weight loss. Focus your routine to your personal preferences and goals, ensuring you enjoy and stick with your workout plan.

4. How Long Will It Take to See Fitness Results?

Patience is key. While individual results vary, many start to see physical changes within 4-6 weeks of consistent, dedicated workouts and proper nutrition. Remember, it's not just about the visible results; improvements in strength, endurance, and mood often occur much earlier. Setting small, achievable goals can help maintain motivation and perspective on your journey.

5. Can I Target Fat Loss in Specific Areas of My Body?

Spot reduction, or losing fat in specific areas, is a common myth. Fat loss occurs across the body based on genetics, hormone levels, and overall body composition. Focusing on total body workouts, including both cardio and strength training, will lead to a decrease in overall body fat, including in specific areas you're concerned about. Additionally, eating a balanced, healthy diet is crucial for fat loss.

I hope these answers to your top questions will help you on your own fitness journey!

As always, if you have ANY questions please email me. I love hearing from you and always answer your messages personally. Send me an email anytime at

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