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4 Tips to Ensure You Always Hit Your Daily Protein Goal

nutrition Oct 29, 2019
 

Benefits of Protein in Your Diet

I find that protein is often the hardest macronutrient target for my clients (and for me!) to hit each day. However, it’s extremely important to get within 5 grams of your daily goal.

Your protein goal is there to help you develop the best possible body composition as you transform. It’s going to help you build muscle and recover properly.

Many of us know the power protein has in our muscle growth and repair. In addition to this, protein helps to develop and repair ALL tissues in the body.

Our body needs protein for pH balance, immune function, and to regulate hormones. Protein is also used in cell turnover - so think about when your skin cells regenerate for example. Replacement of old cells with new cells requires protein. 

Here are my top tips for hitting that protein goal every single day. 

1. Set Meal Goals 

Take your daily protein goal and divide it by however many meals you plan to eat each day or...

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How to Start a New Fitness Routine and Stick to It

mindset Oct 28, 2019
 

 

1. Make it a Non Negotiable

Think of it like brushing your teeth or a meeting for work. Something that you absolutely can’t just blow off for no reason. I’m talking about not giving yourself the chance to say, “I’m too tired” or “I just don’t feel like it” or “today was a bad day so I’ll skip it.”

Do not allow yourself the time to give ANY excuses. Just get it done.

The reason I say this is because, even when the excuse may feel valid, that day off quickly turns into 2, which turns into 3, which turns into you giving up on your commitment.

They say it takes about a month to make something a habit.

Keep going until it’s just a non negotiable part of your routine and you will ensure long term progress and results.

2. Consider Morning Workouts

I know that not everyone is a morning person. For some, the idea of getting up before work to go to the gym is straight up torture… or so you might...

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7 Fun Ways to Increase Your Workout Intensity

workout tips Oct 25, 2019
 

If you’re like me, you probably get bored doing the same dang thing day in and day out in the gym. I like to spice up my workouts each time by adding in new challenges that amp up the intensity. There are sooo many ways to add a new spin on a standard exercise movement. 

Below are just a few of my personal favorites.

1. Supersets

Supersetting is when you complete 2 exercises back to back without rest in between.

There are a couple different ways to do this: you could perform an exercise that works both a primary mover and a supporting muscle and then burn out the supporting muscle with the second exercise. Example: Bench press superset with a tricep kickback.

You could also superset exercises from two totally different muscle groups. Example: Bicep curl superset with overhead tricep extension. 

2. Drop Sets

Drop sets require you to lift until failure and then drop to a lower weight, continuing to lift until failure, and repeat. I love a good drop set! I...

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Mistakes to Avoid When Trying to Build Muscle

Uncategorized Oct 24, 2019
 

Hey! In case you're new here, my name is Emily. I am an online health coach, group fitness instructor, and a national level bikini competitor. I've spent the last 6 years building my body from a skinny lil' twiggy to a muscular, feminine physique I am so proud of, and now I have the absolute pleasure of helping other women do the same!

In this post, we're going to talk through the 9 mistakes to avoid as you progress along your journey to build muscle. Let's get to it! 

1. Not consuming enough protein

You need to ensure you’re consuming enough protein to efficiently increase muscle mass, and assist with recovery/repair post workout. I like to aim for 1g per pound bodyweight for my clients to ensure their body has what it needs for optimal body composition and muscle growth. 

On the flip side, it’s important to note that more isn’t always better. If you’re consuming excess protein, it will simply be stored as fat versus being used for...

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How to Maintain Your Fitness Goals During the Holidays

diet staying on track Oct 23, 2019
 

The holidays are right around the corner but that doesn’t mean your fitness goals have to suffer! It also doesn’t mean that you have to give up this special time with your loved ones in order to reach your goals. 

The following tips have helped my clients and I for years with sticking to our fitness goals while also enjoying the holidays.

1. Drink your water.

I recommend consuming at least 2 L per day every day. But especially during the holidays you’re going to want to be militant about sticking to this. Water helps with proper digestion, which will be especially important after a hefty Thanksgiving meal, for example. 

A lot of the weight gain you experience post eating out or holiday meal is from heavier sodium than normal. I talk more about that HERE. But to summarize, your body tries to maintain a balance between your water and sodium levels. This means that big holiday meal = big sodium = your body holding onto more water to maintain...

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Glutes Dumbbell Workout

dumbbells glutes workouts Oct 18, 2019
 
 

 

Contrary to popular belief, when you want to build the glutes, squats are actually NOT your best friend. Glute activation during the squat is much lower than during other glute focused exercises. 

Another thing women get wrong is believing they need to lift super heavy 24/7 to build the booty. 

While heavy lifts are important, you want to vary your weight and rep ranges to prevent plateaus in progress. 

In this workout, we're incorporating much lighter weight and higher reps. The advantage here is that you can really focus on that mind muscle connection and ensure the glutes are pulling the weight.

Often as we go heavier with lower body exercises, the quads and hamstrings are recruited to pull the heavier load. When we go light, we can ensure the glutes are getting as much out of each movement as possible. Really pay attention to the glute contraction throughout the whole workout. 

Training Instructions

This workout is made up of...

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Is a Slow Metabolism REALLY Holding Back Your Weight Loss?

diet and nutrition Oct 17, 2019
 

Does it feel like no matter what you do, you just can't seem to lose weight?

Are you on a low calorie diet, exercising frequently, and still seeing no results?

Do you believe you might have a slow metabolism that is holding back your weight loss? 

As an online training and nutrition coach with an expertise in metabolic rehabilitation, this is a conversation I encounter frequently. All of the above are definitely signs that your metabolism could be slow. 

HOWEVER, there are a couple of things to consider to be absolutely sure this is your problem. To confirm this is truly your issue and pick the right game plan for your goals, you need to ask yourself the following questions.

Are You Tracking Your Food?

First and foremost, if you're not tracking your intake, you can't TRULY be sure you're on a lower calorie diet. Most people drastically under estimate how much they eat in a day. And it's not your fault!

A single serving of peanut butter (32g) has almost 200...

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30 Minute Abs Workout

abs workouts Oct 16, 2019
 
 

Abs Aren't Made in the Kitchen

You've probably heard the expression, "Abs are made in the kitchen!" This isn't totally true though... yes, the kitchen is important when your goal is visible abdominal muscles. But the muscles themselves aren't created there. They're EXPOSED there. 

If you were to diet down to low enough body fat that your midsection tightened up BUT you hadn't done any ab training, there wouldn't be any muscle to see. 

You have to strengthen and grow the muscles via working them in the gym. This isn't just so you can see them. Having a strong core is vital for injury prevention. The core stabilizes your body for all of the free weight movements you're doing and also just within day to day life activities. 

This means you most definitely shouldn't neglect training these muscles. 

The following ab workout should take you about 30 minutes. It's a combo of fast, fun plyometric movements, bodyweight work, and a swiss ball exercise I...

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20 Minute Total Body Circuit Workout

 
 

Some days, you just don't have the time to commit to a full hour of training.. and that's OKAY!

Circuit training is a great way to get a seriously intense workout done in very little time. 

Training Instructions

This workout is meant to be performed in 4 rounds, 15 reps each exercise. Each exercise should be performed back to back without rest in between. Then, once you've completed 15 reps of each exercise, take 60 seconds to rest before starting the next round. 

The beauty of doing a total body workout circuit style is that you can give one muscle rest temporarily while working a different muscle. This is a super efficient way to use your time. Buckle up! You'll be swimming in sweat by the end of this. 

Exercise Instructions

Dumbbell Squat Thrusters

1. Stand up straight with your feet shoulder width apart and dumbbells resting on your shoulders. Bend your knees and move your hips backward as though you're sitting down in a chair. 

2. Drive...

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10 Minute Bodyweight Ab Workout

 
 

This ab workout is short n' sweet! I usually like to throw some core exercises in once or twice per week versus doing an entire ab focused workout. Remember, you use your core for many of the compound movements you're doing and for any movement that requires you to stabilize your own body.

It's still important to isolate these muscles to increase their strength at a faster rate so try incorporating this little circuit once or twice a week! 

It's fast, fun, and intense.

Training Instructions

The workout is meant to be performed circuit style with 15 reps in each set. This means you perform all of the exercises back to back (15 reps each) without rest. Once you've completed one set of all of them, take 60 seconds to rest and then repeat the circuit. 

This will complete your 2 rounds of the circuit. 

Exercise Instructions

Tuck Jumps 

1. Stand up straight with your feet shoulder width apart.

2. Bend at the knees and move your hips backward.

3....

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