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
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
Just NO… I mean, who knew that H2O molecules move in a chaotic & irregular manner? And that this wand organizes them for ‘remarkable influence on all living things’? So disappointing to see influencers: flogging useless contraptions cherry picking scientific principles making up their own research misleading curious people These distractions cost you time & … Continued
Do you focus on LOSING weight or GAINING: health muscle strength & function bone density Ask yourself: Am I overweight? Or UNDER muscled? In addition to strength and function, muscle is also associated with: increased longevity reduction in metabolic disease improved sensitivity more effective weight management improved cognitive function So consider shifting your focus to … Continued
STOP working out…at least temporarily if you’re in a stressful season… Gruelling workouts may be making matters worse. Instead of further taxing your ‘fight or flight (sympathetic) nervous system which will dump more cortisol into your system. Consider doing an activity that will activate your rest & digest (para-sympathetic) nervous system to calm your body … Continued
What’s more important? If weight loss is your goal, you need to prioritize staying within your calorie deficit to lose fat… Protein IS important, but it’s secondary… So do your BEST to keep your protein up to keep you fuller longer and to protect against muscle wasting… If you come up short on protein, work … Continued
‘Weight loss’ can occur but at the cost of lean muscle. Does your scale says you’ve lost lean muscle? Firstly, are you measuring your weight & body fat daily under similar circumstances? If so, then ask yourself: Am I resistance training? Are my calories too low? Am I including enough protein in my diet? These … Continued