You’ll ALWAYS fall short when you compare yourself to your FORMER self. ‘I used to be able to do (xyz)…’ ‘I had endless energy’… ‘I had a super flat tummy…’ ‘I was a size 4…’ You have wisdom and talents now that you didn’t back then. Appreciate today because, even if you’re hating on yourself … Continued
Resistance training for the WIN! It’s now recognized by the American Heart Association as equally beneficial to cardiovascular exercise for heart health. https://www.ahajournals.org/doi/full/10.1161/01.CIR.101.7.828 So even though heart disease is the leading cause of death for women, optimal health can be achieved without prioritizing cardio over resistance training. In addition to protecting your heart, resistance training … Continued
It’s not the celebratory meal that’s your weight loss problem. When you have all the other meals dialed in: the birthday cake Christmas dinner the New Year’s Eve champagne insert food related celebration These don’t matter much. Here are my best tips for handling special occasions: Don’t stress Enjoy Focus on the friends/family Eat what … Continued
Are you getting 100+ grams of protein daily? Study after study confirm that protein is key to healthier aging (see below). Protein will: help manage blood sugar keep you fuller longer protect the muscle you have help maintain & build lean muscle can reduce hot flashes If you’re struggling to get enough protein throughout the … Continued
I’ve long since known of the many benefits of ice baths (see the video for a list), but I’ve been slow on the uptake to implement into my routine. I decided to commit to an entire month of daily ice baths and report back with how I feel (and my water bill because I’m taking … Continued
NOT AN AD! In short, YES, women SHOULD use creatine. Women often don’t get enough protein, the best source of naturally occurring creatine. Even if you do get adequate protein, your body is less effective at processing it due to declining estrogen. There are multiple studies that tout creatine’s efficacy & safety. The benefits are … Continued
Fat loss occurs in a calorie deficit… There’s a large margin for error when logging if you’re not measuring your food. For example: A tablespoon of peanut butter is 120 calories, a ‘heaping’ tablespoon is 150 calories A small apple is 95 calories, but a large apple is 125 calories 3 oz of chicken is … Continued
Need a little workout inspiration? Joanne is an intermediate lifter who wanted to set up a realistic fitness goal. I suggested setting a performance goal. This might include: working up to a 1RM (rep max) for a specific lift like the bench press or deadlift increasing the number of reps at a specific weight – … Continued
Does your eating go well from Monday to about Thursday and then it all falls apart on the weekend? You’re not alone… Stacy reached out for help with overeating on the weekend and here’s my advice to her… I suggested that she increase her calories at the beginning of the week. She was white knuckling it … Continued
You’re past all these quick fixes by now right? The ONLY way to lose fat is… Calorie deficit! So ALL or NONE of the above strategies can work… You can eat less or move more… You can eat only butter, bananas, steak or Skittles – it doesn’t really matter… But, you’ll feel like poo if … Continued