If your progress has stalled despite working out and tracking your calories, you’ve hit a plateau. In order to break through the plateau and continue making progress, something needs to change in your nutrition and your exercise routine. This does NOT mean you need to eat less and burn more calories with more cardio. Here’s […]
If you have a fat-loss goal you know you also have a muscle-building goal. Don’t focus on losing weight because that will lead to unhealthy actions: cutting calories too low, doing excessive cardio, or falling for bogus scams like fat-burners, cleanses, or fasts. Instead, focus on building lean muscle. And that means strength training plus […]
If you want to lose weight, these are the 3 biggest weight-loss mistakes I see and their solutions: Weight-Loss Mistake 1: Not eating enough protein. Too often, women especially think they need to eat less to lose weight. Then they apply this false belief to protein. That’s crazy! Protein is your best friend when losing […]
If you’re new to strength training or new to following a progressive strength routine, here are the 6 basic strength movements you need to do each week: Strength Movement 1) Hip Hinge A Romanian Deadlift or RDL is the perfect example of a hip hinge exercise. This can be done with dumbbells, kettlebells, a barbell, […]
Feeling fatigued, burnt-out, or unmotivated? Here are 7 things you can do to feel better now: 1. Hydrate. Most people are chronically under-hydrated. It’s amazing how much better you feel when you drink enough water. Your body will feel better, you’ll have more energy, your digestive system will work better, and you’ll be more focused. […]
If you have fat-loss goals, you know you need more protein. But should you add protein bars to your daily nutrition routine? It’s best to get your protein from whole foods such as meat, eggs, greek yogurt, and plant-based sources. But that’s not always realistic. Which is why adding a daily protein supplement can […]
Think you have to burn more calories in order to lose fat? You’re kind of right. While cardio might burn more calories than strength training, here’s why strength training has a greater ROI than cardio for fat-loss: Cardio only works while you’re doing it. Once you hop off the treadmill or the stair […]
Thinking about hiring a trainer/coach to help you reach your goals? Whether you’re in the market for a personal trainer to help with exercise or a coach to help with nutrition and lifestyle habits, first make sure you are coachable. Being coachable means: You’re able to take feedback and suggestions without […]
If you have fat-loss goals, do not skip your post-workout meal! Here are 4 reasons why: 1. If you have weight-loss goals, you have muscle-gaining goals. Which means you need to maximize muscle protein synthesis. Do that by eating a full serving of protein 3-5 times per day. If you’re used it eating 3 meals (breakfast, […]
Do you have knock-knees or knees that turn inward? You might notice it during exercises (like squats, step ups, or lunges) or it might be present all the time when you’re standing and walking. The technical name is knee valgus. Women are especially prone to knee valgus because of the shape of the pelvis. Since […]
