Are you paying attention to the details? I’m not being a jerk in this video, but if weight loss is elusive, maybe you’ve let some habits slide? Small tweaks to: -Increase protein & fiber -Reduce un-supportive foods -Reduce stress -Increase sleep quality -Move more Will make all the difference over TIME… And that’s what you … Continued
I am NOT a doctor offering medical advice… But having the ear of someone who has experienced hip replacement surgery (twice), I have insights that even surgeons may not have experienced first hand. It was my ultimate pleasure to work with Holley who looked to me for support post op. Total hip replacement is serious … Continued
Continually lowering calories to lose weight gets to the point of diminishing returns. The problem with low calorie diets for starters is that they are unsustainable long term, then, if or when you’re successful at weight loss, the challenge is maintaining that loss. Although it’s true that fat loss requires a calorie deficit, there are … Continued
Stop wasting time wondering if you’re making progress, simply measure it. Don’t rely on your memory, write down your workouts. This allows you to compare your progress over time and it holds your feet to the fire for each workout to improve. You can expect a SLIGHT increase in performance with NEW skills (like Olympic … Continued
It’s a fallacy that eating too little will cause weight gain. BUT low calorie eating over time will cause ‘metabolic adaptation’ – fancy speak to say your body gets more efficient at getting by on less calories. Then, when you eat a little more, your body thinks you’re in a surplus and UG! You’re gaining … 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
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