FIT LAB

At the end of last month, I told myself I would do an experiment and significantly lower my body fat % to the point of showing a full 6-pack for the first time in my life. Time frame? 60 days (might be more, but that's the goal). I knew it was a big goal but attainable. For my height and current size, I need to be between 165 to 170 lbs to be around 10%, so I started a cut (calorie deficit) on Oct 1st. So far, I'm down 13 lbs with 16 to go to reach 170.

Part of my motivation for this was putting myself in the trenches of a deficit with my clients. Understanding the ups and downs, working through the cravings, and joining them in the battle with weight loss.

Weight loss as well as gaining size are both battles in their own right, especially when you are unsure of how much, how little, or how often you should be eating. The battle is and will always be an 80/20 split. 80% is diet, while only 20% is exercise. When you have your nutrition dialed in every day, and you're staying consistent with those 1-1.5 hr workouts 3x a week (at least), it happens surprisingly fast.

Deviating from a strict diet doesn't have to be out of the question. This allows you to still have the freedom to have that donut, that slice of pizza, or that beverage. You just have to take those extra calories into consideration for your meal goal or daily calorie goal and then ask yourself, "Is today a deficit or a maintenance day?" Not every day you have to be in a deficit to lose weight, and let's be honest...that's not sustainable anyways. Just dial back the portions and be mindful of your caloric intake. It's the small habits that create success.

TOP 3 TIPS:

🔥 Protein over carbs (protein provides more satiety)

🔥🔥 *3 - 500-600 calorie meals a day
(*1500-1800 total calories including snacks, condiments, and drinks) *MOST DAYS

🔥🔥🔥 Drink 100 - 125 oz of water every day

More sodium = more water retention

High sodium intake also slows metabolism. Drop your sodium and increase your water. Sodium is an electrolyte to retain water. If you're not expending your water stores, drinking 1/2 to 2/3 of your body weight in ounces of water every day is sufficient in maintaining healthy hydration levels. Let go of the extra water weight by decreasing your salt intake. Your body, joints, heart, and that scale in the bathroom will thank you.

Don't overcomplicate gaining muscle and strength. It comes down to these 3 things:
FORM
CONTROL
TIME

FORM:
If you don't use proper form with a full range of motion, you're not allowing the muscle to stretch enough to get the gains that you want. In order for a muscle to get bigger, you HAVE TO lengthen the muscle, and in order to do that, it has to be stretched. Get in positions that allow you to get the most stretch out of the muscle or muscles you are working. So many times, I see people focusing on the concentric or shortening (the "squeeze") portion of the muscle contraction when it should be the opposite. Leave those half reps at home, and give your muscles the opportunity to stretch!

CONTROL:
Control your movements and slooooowww doooowwnnn!!!
* If you're using such heavy weight that you're recruiting other muscle groups, IT'S TOO HEAVY!
[Ex. CHEST PRESS - (using shoulders)]
* If you're having to swing your arms or your body to complete a rep, IT'S TOO HEAVY!
[Ex. BICEP CURLS - (using hips and back)]
* If the weight of your body is moving the weight instead of your muscle(s), IT'S TOO HEAVY!
[Ex. LAT PULLDOWNS - (using bodyweight for momentum)]
*If you can't get low enough and get full range of motion, IT'S TOO HEAVY!
[Ex. SQUATS - (quads not parallel to floor even with raised heels)]
Set your ego aside and make better use of your time. You're competing against yourself. Lift what you're able to with good form, controlled, and with a full range of motion.

TIME:
TAKE...YOUR...TIME. It's not a race. The longer the muscle is under tension, the more you will benefit, and the faster you will see results. 12 reps paired with a 7 second count per rep, gives 84 seconds of time under tension per set. Most growth and strength comes from the eccentric (elongating or stretching) portion of the muscle contraction.
Try this:
1 sec concentric (shorten)
4 sec eccentric (negative / stretch)
2 sec isometric hold (hold in STRETCHED position)
Bicep Curl Example:
1 sec curl
4 sec extension (DO NOT lock out / hyperextend elbows - Keep tension through entire set)
2 sec hold (at bottom)
REPEAT

It's easy when you know what you're doing. Don't know where to start? Feel lost with dialing in your nutrition? DM me and I'll get you pointed in the right direction.


Fitness has saved my life in more ways than one. It will always be a part of who I am and I hate seeing people struggling who just need a little help and encouragement, i.e. someone to help you set goals and hold you accountable. If this is you, stop putting off prioritizing your health and make that change. It starts with a simple choice. A different choice. Turn making new choices into a habit and you're on your way--one choice at a time. It doesn't have to be difficult and intimidating. With the right help and guidance, it can be very easy.

Send me a message or leave a comment and let's chat. 🙂 Even if it leads to only a conversation, a different perspective and information is always helpful, and I want to help.

Are you wanting to lose weight but don't want to give up your favorite foods? Good news! YOU DON'T HAVE TO! 🤯

Carb cycling allows you to eat the foods you crave and still gives you the intervals to shed those pounds!

What's your favorite go-to carb? 🤔
Leave a comment with your favorite sugary snack or send me a DM for more info.

I'd love to chat, give you more insight, and together come up with a plan that's catered specifically to YOU and your lifestyle!

"You can't be a good trainer without looking like a body builder." OH YEAH!? Check out these results! 👇

Any actual fitness leader will agree with me in saying that fitness isn't about feeding into the body shaming culture we live in or about judgement being imposed on others or even yourself. It's about having the desire to help people with the knowledge that you have. Some people struggle with weight and body composition due to mental health issues, genetics, hormones, health conditions, lack of financial resources (in order to consume 'x' amount of calories in a day to reach their goals faster), etc., but it doesn't mean they don't have the knowledge and know-how to instruct someone else in reaching their goals. Furthermore, people have different goals. For example, I know several women who care more about having stronger legs and that's their primary area of focus. Fitness comes down to improving your mental health, longevity, and feeling comfortable in your own skin. That's what it's all about; helping people reach THEIR GOALS, whatever they are. Not about superficial appearances.

Interested in training!?
Knowledge is GOLD!
Get a trainer who has the knowledge to help!

NASM Certified Personal Trainer since 2018!
NASM Certified Nutrition Coach since 2020!
I re-certify every two years!

In-person and online sessions are available!

If you're looking to get in shape like my client Jeremie and don't know where to start, comment "THAT'S ME" below or send me a DM!

Can't do pull-ups without assistance?
Maybe you don't feel comfortable doing pull-ups at all.
Maybe you're doing a burnout set and just need a little help to keep that full range of motion.

If that's YOU...
Here's a tip for that extra support when you don't have an assistance band.

Use the cable rope!