@stephaniecrassweller: The scale was up 2 pounds this morning. Not because I gained fat. Because yesterday I trained legs hard. When you strength train, you create tiny amounts of damage to muscle tissue. Your body responds by sending fluid, nutrients, and repair signals to the area so it can heal and come back stronger. That’s a GOOD thing. The problem isn’t inflammation. The problem is when inflammation never gets a chance to come back down. Which is something preventing the majority of women I see from getting results from their workouts If you’re training hard but not seeing the results you expect, save this recovery checklist: ✅ Sleep 7-9 hours per night Try drinking tart cherry juice (sugar-free, not from concentrate) to increase melatonin and antioxidants before bed. 2-4 oz is great. ✅ Get 30-40g of protein at each meal Aiming for whole food sources because relying on protein powders, protein bars, and protein-fortified foods is usually filled with sugar, alcohols, and preservatives, which can actually increase gut inflammation + bloating ✅ Walk daily (even on rest days) And this is just a leisurely walk, nothing crazy to lower down your nervous system, drive to improve circulation, lymph flow, and detox. ✅ Drink enough water that your urine is pale yellow Dehydration drives up inflammation ✅ Eat colourful fruits and vegetables daily These are high in polyphenols, which are high in antioxidants to help bring inflammation down ✅ Don’t turn every workout into a “go hard or go home” workout You are working out to build, not to sweat or make yourself tired ✅ Leave at least 1-2 reps in reserve on most sets If you can do more than two reps above the rep range, you aren't pushing yourself hard enough to send a muscle-building signal ✅ Manage stress between workouts For me, this looks like: - Daily prayer and Bible time - Using my red light therapy panel Here’s the reality: You don’t get leaner, stronger, or more toned from the workout itself. You get leaner, stronger, and more toned when your body RECOVERS from the workout. Train hard. Recover harder. That’s where the transformation happens.

stephaniecrassweller

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Wednesday 03 June 2026 17:20:40 GMT