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
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?
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
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
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
Fitness Things 