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
Calorie trackers are inaccurate. They don’t account for EPOCH – or energy burned AFTER exercise – which is the big benefit of resistance training. Your workout should be FUN anyways, not just a source of calorie burning. Your workout should be focused on fun and/or skill or strength development. It’s only a small part of … Continued
What decisions are you making? Easy decisions lead to a hard life…And hard decisions tend to lead to an easy life. Take a look at nutrition for example. If you’re making the easy decision to have: —processed foods -excessive sugar -excessive alcohol -sedentary lifestyle You’re going to experience health issues & have a harder life … Continued
Are you getting enough? Protein is the magic bullet to aging well & helping with weight loss & weight maintenance. Protein helps to preserve lean muscle & lean muscle is the fountain of youth. Without lean muscle, you will: -lose functional strength -be more prone to injury -lose your calorie burning ability (because muscle is … Continued
Weight loss only occurs in a calorie deficit, but instead of eating less, why not do more? Enter NEAT: non-exercise activity thermogenesis. This includes walking (& all the other active things you do in your day). Simply adding more daily steps can create a calorie deficit while eating more. It’s win-win: -you get to eat … Continued
Feel like you have no time to workout? Yup, we’re all time poor. But the good news is that if you have 10-15 minutes a day a few days a week, that’s enough to see results. The problem may be that you think you need hours to commit to working out. You’d be surprised at … Continued
Need a meal plan? Want to just be told what to eat? While this can be a helpful strategy in the beginning, this is not a long-term strategy for sustainable weight loss. There are a myriad of reasons why meal plans don’t work, not the least of which is: -you may not understand why you’re … Continued