know we all want to go and cry in a corner with our best friend....Ben & Jerry's but thats not going to make the situation better. What id going to make you feel better is what I'm about to tell you. However, overtime you see the scale go up it doesn't necessarily mean your gaining fat, there might actually be more to that than meets the eye.
Read MoreHappy TGIF! You leave the office at 5pm on Friday, rush home and open a bottle of wine. You refuse to cook one more chicken so you order in. Saturday comes and your running errands all around town and forget to eat until dinner but by then your so hungry you eat whatever is in sight. Lazy Sunday creeps in and you wake up later than usual. you don't have enough time now to get in all your meals....sound familiar?
Read MoreLast week we spoke about High Meal Frequency and the benefits it has with building muscle. However, there is a 2nd part to building muscle.....
Read MoreUnfortunately, results are not that quick. As a matter of fact it can be months or even years before you start seeing results, unless your a newbie to this (but I'll get into that in another post). However, if you start off with the right tools and knowledge you are setting yourself up for success.
Read MoreWith the New Year comes a the opportunity to a fresh start and your HEALTH & FITNESS should be no different. However we may get overwhelmed with our desires to improve everything in our lives at once. Here are 8 attainable fitness resolutions you can easily do with NO excuses.
Read MoreIf this sounds familiar, then you may be experiencing Metabolic Suppression or better known as Metabolic Damage. However, he word damage gets thrown around a lot but its not the correct term to use. Those that really have a damaged metabolism are the ones suffering from a Thyroid insufficiency and should seek medical help A.S.A.P.
Read MoreChristmas is advertised as the most wonderful time of the year but the thought of what to get everyone in your family can be a little stressful. this is why I decided to do a Holiday Gift Guide for the Fitness Lover since that is
Read MoreNow that the holiday season is in full swing, I thought it would be a good idea to talk about reaching your goals and getting rid of that last bit of stubborn fat. Stuffing our faces and drowning in alcohol is definitely not the plan.
Read MoreHealthy No Bake Peanut Butter Kit Kat Crunch Barsusing just one bowl, 5 ingredients and less than 2 minutes! This quick and easy snack or dessert is naturally gluten free, vegan, dairy free, and can be made sugar free!
Read MoreMany coaches tend to tell you to stop eating after 7pm, but this is not ideal. You want to eat at night especially if you train. If your last meal is at 7pm ,you got to bed at 10, and wake up at 7am then that is 12 hours of missed opportunity to reach protein synthesis.
Read MoreEveryone wants abs especially those in the fitness industry. Abs are seen as the pinnacle of success. "If your abs are visible then you are shredded". Unfortunately, for some (like myself) abs are the last thing to show when dieting down and the first to go during an off season. Also keep in mind that women hold more fat then men since we are built to bear children. Usually for a woman's abs to be visible you have to get under 18% body fat; 10% for men.
Read MoreHappy Halloween to my Beastly Tribe! If I'm being honest, i must say that Halloween is not on my list for favorite holidays. However, I'm not about the Debby Downer life so I make the best of it and just go with the flow.
Read MoreBrides want to look best on the most important day of their lives and who can blame them. Since most brides will be wearing strapless or back bearing dresses, we will do most of our focus on arms and back. However, that does not mean we neglect our lower body. We will incorporate compound exercises which are exercises that involve more than one muscle group
Read MoreSpot reduction is the idea of losing fat in just one area by only training that area. In the past every study has indicated that spot reduction is not possible and that the only way to reduce fat in a single area was to reduce over body fat with lots of cardio.
Read MoreNet Carbs are Carbs that don't have much impact on blood sugar levels. It came about around the same time as the Atkins Diet grew popular. Carbohydrates minus dietary fiber minus artificial sweeteners is where the terms Net Carbs comes from based out of the Atkins diet. The reason behind the significance is that they are known as"impact carbs" since they have an impact on blood sugar.
Read MoreHave you ever been at the gym and hear a whole bunch of guys talking about: 'Tilapia & Asparagus being the only thing to lean out" or " fasted cardio burns more fat." You may have even heard your favorite influencer talk about only doing HIIT cardio. In the fitness industry we call this, BRO SCIENCE.
Read MoreIn today’s world - with all the technology that surrounds us - we rarely leave our homes. We have apps to bring us food and groceries, indoor treadmills, our beloved amazon prime and programs like P90x. I even heard that there is a robot coming out that can cook for us. Are all these amazing? Heck yeah! Are they also making it way too easy for us to stay indoors? Definitely!
Read MoreIf you've been following me for a while you already know that I come from a pageant and modeling background. Which means that for most of my life I was led to believe that carbs were evil. I am sure I am not alone when it comes to this. Many of us associate carbs as evil and the main culprit for weight gain.
Read MoreNo matter what kind of diet you do; intermittent, 3 hour, 6 hour, Vegan, Paleo, IIFYM, Keto, Meal plan, etc you MUST meet your daily goal. The major point that will lead you to succeed or fail in your fitness goal is what your eating v.s. what you burn. If you want to lose weight your goal is to burn more than you eat
Read MoreI know that school is also back in session which means craziness for everyone. Even if you don't have children like me, there is still the crazy traffic that comes along with it. Which means waking up about 30 minutes earlier in order to get anywhere on time. Along with that comes the stress of eating on the go. However, most things that you can pick-up at fast food aren't really the healthiest options and if your running out the door you really don't want to be cooking eggs and oatmeal...am I right? I
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