Hi, I am Siera and welcome to my blog 😊 I am a Personal Trainer at Pro Club WA. My knowledge of fitness comes from my education, sports background, and industry experience. I was an active kid/teen, since the age of five I loved playing basketball. After college I searched for a hobby to keep … Continue reading About Me
GO-TO PROTEIN SNACKS (updated)
When you think of all the diets you have heard of, most of them (likely all of them) are protein heavy. But it can be a challenge to eat more protein, so I have complied a list of my favorite protein snacks. I put a ⭐️ next to the snacks I eat most days. Protein … Continue reading GO-TO PROTEIN SNACKS (updated)
Designing a Full Body Workout
One of the most frequently asked questions I receive from clients is “What exercises should I do on my own?” There’s a lot of detail that goes into designing a workout, especially if you want it to be an effective one! My goal here is to help you understand the basics and outline a full … Continue reading Designing a Full Body Workout
THE SCALE FOR WEIGHT LOSS
Here is the “How To” on using the scale as a weight-loss, and weight-maintenance tool, including various reasons why the scale fluctuates. Often times the scale becomes the enemy— it can tear us down one day and pleasantly surprise us the next. Therefore when losing or maintaining weight it is best to track average weight. … Continue reading THE SCALE FOR WEIGHT LOSS
Which Training Style Fits Your Goals?
You will get the best results when your fitness goals align with your training program. Here is a general overview of the various types of resistance training programs and their purpose. Strength, Power and Olympic Lifting These similar training styles take advantage of compound lifts (multi-joint exercises). Lifting heavy weights at low rep ranges to … Continue reading Which Training Style Fits Your Goals?
CARDIO FOR FAT LOSS
There are many types of cardio exercise, but which is best for fat loss? To lose fat we must create a calorie deficit— calories in vs calories out. To create a deficit we could eat less food, but we could also move more to burn extra calories. Moving more means added cardio. Types of cardio … Continue reading CARDIO FOR FAT LOSS
HOW TO BUILD MUSCLE
The key elements to building muscle size. 🔑 Calories. Too little calories and your body won’t want to build muscle. To maximize muscle gains eating more than your body needs would be ideal. Also, adequate protein intake (>0.8g protein per lb of bodyweight) could be the difference between minimal and maximal muscle gain. Tracking your … Continue reading HOW TO BUILD MUSCLE
HOW TO KEEP THE WEIGHT OFF
Not much should change after a diet. Here’s a list of healthy lifestyle components and how they change (or don’t) post diet. Calories Your food intake should increase. Your coach (dietitian or personal trainer) should adjust your calories over several weeks. This is a gradual process to prevent unwanted weight gain while eating more calories. … Continue reading HOW TO KEEP THE WEIGHT OFF
A WORKOUT YOU CAN DO ANYWHERE
Have you ever done a card deck workout? It can be an amusing change from your usual exercise routine. A big bonus— this type of workout can be done anywhere! All you need is a deck of cards, a pen and paper. How it works Each suit will be an exercise. Example ♥️ Bodyweight Squats … Continue reading A WORKOUT YOU CAN DO ANYWHERE
GO-TO PROTEIN SNACKS
When you think of all the diets you have heard of, most of them (likely all of them) are protein heavy. But it can be a challenge to eat more protein, so I have complied a list of my favorite protein snacks. I put a ⭐️ next to the snacks I eat most days. Protein … Continue reading GO-TO PROTEIN SNACKS
HOW I LOST 25LBS
Weight loss requires diligence and sacrifice. Here is how I lost 25lbs (multiple times). I set a specific goal with a timeline. I’ve competed in eight bodybuilding competitions, and for three competitions I had to lose 20+ pounds. For a 20lb weight-loss goal I gave myself a 20 week timeline, it was a long diet … Continue reading HOW I LOST 25LBS
THE MOST UNDERRATED FORM OF CARDIO EXERCISE
Many clients come to me with the belief that walking isn’t true exercise because while they are walking they aren’t sweating or breathing heavy. But for many walking is one of the best modes of cardio. If you have a desk job you may not be moving your body as much as others with more … Continue reading THE MOST UNDERRATED FORM OF CARDIO EXERCISE
ACHIEVE BETTER WEIGHT-LOSS RESULTS
Losing weight requires sacrifices, are you willing to sacrifice X to reach your weight-loss goal? Nutrition should be your #1 focus and priority to achieve optimal results. Plan on eating less calories than you burn. You will not out-exercise your food choices. Protein should be the foundation, or base, of each meal you eat. Buy … Continue reading ACHIEVE BETTER WEIGHT-LOSS RESULTS
CARDIO AT HOME
It is recommended by the American College of Sports Medicine we get 30 minutes of cardiovascular exercise five days per week. 10 minute bouts through the day make 30 minutes more attainable; being able to do this in your living room makes it even easier! Low Intensity Cardio Marching in placeAlternating side lungesSide steps with … Continue reading CARDIO AT HOME
EXERCISE EQUIPMENT TO HAVE AT HOME
Are you exercising at home due to the pandemic? Here is a list of strength training equipment to have to get the most out of your workouts at home. Dumbbells Pairs: small, medium, heavy Only picking one pair: medium (8-15lbs) Why: Use for upper body exercises Exercise both arms at the same time Resistance Bands … Continue reading EXERCISE EQUIPMENT TO HAVE AT HOME
Fitness Things 