Magnesium Miracle: Empowering Menopausal Women to Thrive

Menopause is a transformative phase in a woman’s life that comes with challenges. Amidst the physical and emotional changes, magnesium is an often-overlooked mineral. In this blog post, I’ll explore why magnesium is a vital ally for women navigating the intricate landscape of menopause. What Does Magnesium Do in the Body? Magnesium is responsible for hundreds of metabolic. Read more

Protein: A Women’s Secret to Weight Loss

Protein is your best friend unless it’s scrawny Sally and her xylophone-like ribs. On average, women may experience a loss of about 3 to 5% of muscle mass per year in the premenopausal and perimenopausal stages. This decline in muscle mass is often accompanied by increased body fat, which can decrease overall strength and mobility. However, consuming. Read more

Mark & Spencer’s Spanx for Arms, Why?!

What I Learned From the Pro’s I had the opportunity to hear John Meadows speak at the SWIS Symposium in November of 2015 and it was awesome. It was quite satisfying being able to put together information that I had learned from other leading fitness coaches over the years. Program design is something that I love to do. Read more

Refuel, Rebuild, Rehydrate

Exos Performance’s clever way of remembering what’s needed post-workout are the 3 R’s of recovery, which by now you know can be very helpful when it comes time to implement these nutrition strategies. Just a recap, the 3 R’s of recovery are; Refuel with carbohydrates Rebuild with protein Rehydrate with water and electrolytes From my previous posts you learned just. Read more

Refuel With Carbs

Carbs are delicious, that’s for sure. Unfortunately a lot of people eat way more than they deserve and wonder why they can’t get rid of that “muffin top”, “tank ass” or “bread back”. Harsh… I know but sugar coating it is the cause of the problem. When trying to lose weight (or build muscle with minimal. Read more

Rebuild With Protein

To build strong lean muscle, protein is a very important macronutrient, especially post-workout. You want to rebuild and repair the micro trauma that you’ve created during your activity and the faster you’re able to accomplish this, the sooner you can do it again. After your workout it’s ideal to consume post-workout nutrition and the easiest. Read more

Optimal Carbs-To-Protein Ratio

Learning how to time nutrients can have a dramatic impact on your results in and out of the gym. Having the right kind and amount of nutrients will insure that you achieve maximum recovery post workout. After your workout, event or game, you should aim for a carbs-to-protein ratio of 2:1 within 15-60 minutes for. Read more

The 3 R’s of Recovery

Recovery is one of the most important aspects in achieving your health and fitness goals. Whether you’re trying to lose weight and tone-up or build long lean muscle, your performance during your next workout will depend on how well you’ve recovered from your last workout. When you’re able to increase your performance, you can lift. Read more

5 Reasons You Need A Personal Trainer

There is a big misconception about trainers, prospective clients think we’re just rep counters or there to act as weight caddies. I can see how that can happen because some trainers are only good for counting reps but sometimes there’s more than meets the eyes. Understand that a good trainer will get you results 3x. Read more

Stupidity Through Diffusion: You Need a Trainer

  With technology today, information can spread like wildfire whether it’s good or bad and the most popular social media fitness buffs, unbeknownst to them can make everyone around them dumber. This one time I had a moment and skimmed down a couple pages on instagram (usually don’t have the time) and noticed a popular social media. Read more

Weight Watchers – “If It Fits Your Macros”

Over the years of servicing clients and helping them reach their health and fitness goals, I’ve learned that I can’t help everybody. That’s one of the biggest lessons I’ve learned. Some individuals prefer to avoid learning the necessary skills to achieve their weight loss goals because it is too difficult. In some cases, individuals rely heavily. Read more

Weight-loss Made Easy

Remember the “5 habits” I talked about before that would help you lose weight? 1.  Eat Slowly.
2.  Where are your proteins coming from?
3.  Where are your veggies?
4.  Where are your carbs coming from?
5.  Where are your fats coming from? If you don’t remember downloading your copy of the “5-Habit Cheat Sheet”, then. Read more
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