A final note for a quick reality check on muscle and metabolism. You\u2019ll often hear that building muscle will dramatically \u201cboost your metabolism.\u201d There is truth here, but it\u2019s frequently overstated. Muscle does increase energy expenditure, but the effect is modest. On average 1 kg of muscle burns ~13-15 kcal per day at rest. Even adding 2-3 kg of muscle (which is a significant achievement) would increase daily calorie burn by roughly 25-45 kcal. That\u2019s helpful, but it\u2019s not transformative on its own. The real value of muscle is broader. It supports strength, function, and independence, it improves glucose regulation and metabolic health, and it helps preserve a higher overall TDEE over time, especially by enabling more activity.<\/p>\n
DISCOUNT ALERT! Grab It Now!<\/h2>\n
It is extremely rare that we gift a discount on our\u00a0Fat Loss Nutrition Master Class<\/a>. It is by far the most in-depth stand alone offering from Move Daily, and we confidently state that it is the only and the\u00a0last definitive guide to fat loss you will ever need<\/strong>. You will have access to everything you need to know and we have answered all the questions from the science and the how, to the practical and the emotional. We are thrilled to be gifting you 10% off, valid for the next 7 days only.<\/p>\n Use coupon code: FATLOSSGOALS10 at check-out.<\/p>\n Recent research highlighted by the\u00a0British Heart Foundation<\/a>\u00a0and published in the\u00a0BMJ<\/a>\u00a0(British Medical Journal) has brought an important issue back into focus – how often heart disease is misdiagnosed in women compared to men. Although we are hugely respectful of the fact that we at Move Daily are not doctors, we are always keen to highlight issues for you, that can empower you in your own, personal, health journey. The symptoms in women can more commonly present as pain in the jaw, neck, back, or shoulders, shortness of breath, nausea or light-headedness, unusual or overwhelming fatigue. Any concerns should of course be taken to your Doctor at your discretion. Thankfully there are many habits and lifestyle practices you can have, irrespective of gender, to support us in potentially reducing your risk of cardiovascular disease:<\/p>\n Every Saturday Tracy is joined by a special guest on her hugely successful, and informative podcast,\u00a0Move\u00a0Daily\u00a0Talks. Here is the\u00a0latest release<\/a>\u00a0for you to listen to, learn from and enjoy. Or watch it on\u00a0YouTube<\/a>.<\/p>\n Here is your handy reminder of the current week’s workouts. All of the workouts are available either free via the\u00a0YouTube channel<\/a>, or are the Members Exclusive workouts, which you can access if you\u00a0sign up to our Membership<\/a>. Don’t forget that the workouts are released across the week and so make sure you are signed up for YouTube notifications by subscribing to the channel.<\/p>\n![\"\"](\"https:\/\/kelowna.website\/6\/wp-content\/uploads\/2026\/04\/Fat-Loss-Nutrition-Masterclass-featured-2.jpg\")
<\/a><\/p>\nWomen and Heart Disease Diagnosis<\/h2>\n
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Join Tracy and Guests on Move\u00a0Daily\u00a0Talks<\/h2>\n
![\"\"](\"https:\/\/kelowna.website\/6\/wp-content\/uploads\/2026\/04\/maxresdefault-3.webp\")
<\/a><\/p>\nThis Weeks Workouts!<\/h2>\n
![\"\"](\"https:\/\/kelowna.website\/6\/wp-content\/uploads\/2026\/04\/weekly-Youtube-workouts-76.png\")
<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"The REAL Reasons Calorie Needs Shift There is so much misinformation out there around the genuine reasons your calorie needs may change in mid-life and beyond. It can be a very unsettling prospect, trying to navigate if you need less, or even more, calories for your current goals and stage you’re at. What we do… <\/a>","protected":false},"author":1,"featured_media":22955,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[1338],"tags":[1403,1318,1404,1320,1321,1322,1405,1323,1324,1325,1326,1327,1328,1329,1330,1332,1333,1334,1335,1336,1337,1339,1340,1343,1344,1347,1345],"class_list":["post-22954","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-newsletters","tag-calories","tag-clean-eating","tag-diet","tag-exercise","tag-exercise-adherence","tag-fat-loss","tag-fatloss","tag-fitness-2","tag-fitness-finds-tracy-steen-kelowna-personal-trainer","tag-health","tag-healthy","tag-healthy-eating","tag-healthy-food","tag-kelowna","tag-lose-weight","tag-menopause","tag-menopause-fitness","tag-midlife","tag-motivation","tag-move-daily","tag-move-daily-fitness","tag-nutrition","tag-personal-trainer-tracy-steen","tag-tracy-steen","tag-weight-loss","tag-weight-loss-food","tag-wellness"],"acf":[],"_links":{"self":[{"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/posts\/22954","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/comments?post=22954"}],"version-history":[{"count":0,"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/posts\/22954\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/media\/22955"}],"wp:attachment":[{"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/media?parent=22954"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/categories?post=22954"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kelowna.website\/6\/wp-json\/wp\/v2\/tags?post=22954"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}