Hip pain? Me too. After seeking out every other treatment (ART, massage, chiro, dry needling), I got imaging to see that I have severe osteoarthritis in my right hip (& moderate OA in my left). Both hips will need replacing. My mental & physical health depend on my ability to move, so rather than waiting … Continued
Are you starving yourself to lose weight? STOP – You’re setting yourself up for failure in 3 ways… 1. Most diets are difficult to maintain for any length of time 2. Your metabolism slows down which makes it EVEN HARDER to lose weight. 3. You set yourself up for rebound weight gain when the diet … Continued
If you want to connect the dots between what you’re ‘really’ eating, how you’re feeling & the results you’re getting, food logging is highly recommend. One key is knowing how to log properly. Understanding how to log protein is a common issue. The actual weight of the protein source isn’t the actual protein in that … Continued
Looking for a magic bullet for weight loss? Protein is as close as you’ll get. Protein helps to keep you full longer & helps to repair & build lean muscle. It helps manage energy levels by reducing insulin spikes when eaten with carbs. Aim to get some protein with every meal & snack (at least … Continued
Meal plans don’t work. More often than not you ate half the food in the plan. Then, if you can’t follow the plan, what’s the point? The best diet is the one who are currently on with a few tweaks. To create your own meal plan here’s what you do: 1. Choose two healthy breakfasts … Continued
It doesn’t matter how many calories your tracker says you’ve burned. Calorie trackers are wrong – they OVER estimate calorie burn. Here’s what’s needed if weight loss is your goal: 1. Track your calories to understand your intake. 2. Stay active – you’ll actually burn MORE calories through out the day when you do things … Continued
Are you going thru a rough patch? It happens to all of us from time to time. Currently I’m employing these 4 tips as I navigate a time of family loss & business changes: 1. Protect your sleep – You can handle all ‘the things’ better when well rested. 2. Move – Gentle movement, like … Continued
Starting something new for fitness? It can be scary (even for seasoned fitness veterans). Here are 3 tips to make it easier: 1. Check out the facility, find when it’s not busy & try to go during those times. 2. Go with a plan! 3. Do it scared, after the first few times, it will … Continued
There are a variety of reasons your weight may have hit a plateau. Know that now matter what, you’re still making progress. Your body needs time to get accustomed to a new set point. Any time you can drop weight & maintain it, is time to celebrate, so don’t be discouraged. If you’re struggling with … Continued
It’s tough to be a smaller person with body composition goals. Some people get ‘skinny shamed’ & if that’s you, you feel like your goals aren’t important. The fact is, YOU are the authority of you & whether you want to lose 5, 15 or 50lbs, your goals are legitimate. Kudos to you for wanting … Continued