Eat a Balanced diet- To figure out your macronutrient distribution, start by calculating your total daily calorie requirements using one of the following apps – https://www.precisionnutrition.com/nutrition-calculator or https://tdeecalculator.net/. Once you know your daily calorie requirements, set your protein intake between 10-35% of your daily calories (on the lower end for the general population and the Read more »
Habits that are sabotaging your weight loss goals:
You are not getting enough protein- Try to aim for 20-30 gm of protein with breakfast, lunch, and dinner. In general, individuals need between 0.8 to 2.2 grams of protein per kilogram of body weight per day, depending on your level of physical activity. Individuals who are seeking weight loss often lose muscle mass and Read more »
Importance of Core
A strong core is vital for balance, stability, and good posture. Core muscles create a solid base for your body, allowing you to stay upright and stand strong on your two feet. Core work involves much more than just crunches, but it does not have to be fancy either…go back to the basics with planks, Read more »
How to do a Sumo Deadlift
The Sumo Dead Lift is a variation of the conventional deadlift. The difference between the two is in the setup of the lifter’s feet and hands. When the bar is gripped with the lifter’s hands inside their legs, the form is considered “Sumo” It works your glutes, hamstrings, quads, erector spinae, traps and other back Read more »
How to progress to an unassisted pull up
The Pull-Up is a well known compound exercise for training the back. It mostly targets the Latissimus Dorsi (Lats) but many other muscles are targeted like the the middle and lower trapezius, rhomboids, pectoralis major and minor, deltoids, infraspinatus, teres major, biceps brachialis, and the brachioradialis just to name a few! Talk about a lot Read more »
Amy’s weight loss/strength training journey
Amy’s story I began Weight Watchers in July 23, 2018 at a weight of 211 lbs, I am 5’6” and 45 years old. A mother of 2, they are 21 and 17 years old. I have always been active in sports, but I have a love of food as well. I joined Weight Watchers as a Read more »
Why Do I Strength Train?
Resistance training is a life necessity for me, just like sleeping, eating, and breathing are. Sure, we all like to look our best, but it is much more than that for me. So, let’s talk about some of the benefits of resistance training. It increases muscle strength and improves joint function which in turn helps Read more »
What a Healthier Christmas Meal Looks Like
Christmas dinner can be wreak havoc on your waistline if you let it. The average person consumes AT LEAST 3,000 calories at Christmas dinner — and most of those calories aren’t coming from turkey. Side dishes and desserts account for most of the calories consumed, so being aware of portion sizes. An easy solution is Read more »
What are macronutrients and why are they so important in strength training?
Macronutrients are compounds found in food that are used by the body to make energy. The three macronutrients are carbohydrates (4 kcal/gram), protein (4 kcal/gram), and fats (9 kcal/gram). When it comes to weight loss, overall calorie consumption is more important than dietary macronutrient composition. In general, a person must consume a 500 kcal/day deficit Read more »
Make healthy food choices this Fourth of July!
Have you been wondering about how to save some calories this Fourth of July (or any day for that matter)? Check out my chart below for for a few healthy food alternatives to the usual culprits! Happy Fourth!