The Calorie Deficit “Sweetspot”
If your number 1 goal is to lose fat, there are actually 3 goals to keep in mind when creating a caloric deficit: -Maximising fat loss. -Minimising muscle loss. -Doing it in a way that is as doable and sustainable for you as possible. This is why we need to find our deficit sweetspot where […]
What is “Calorie Partitioning”?
In order to change your body composition you need to successfully build muscle. You need a properly designed workout program that signals growth and a diet that supplies your body with what it needs to make that growth happen. On the diet side, one of those required supplies is a caloric surplus, which means consuming […]
How To Get Stronger Without Always Adding More Weight
Here are some ideas of ways to continue to get stronger ???? and progress that don’t involve adding any more weight: 1) SLOW THE F DOWN Most people do reps way too fast. Form get sloppy, and you don’t feel the movement in the right muscles. Coming from a crossfit background where everything is FOR […]
20 Tidbits For 2020 – Part 1
#1: EMPLOY THE 80/20 RULE: So you can be more efficient and productive. The 80/20 rule is something I am intrigued by and something I want to focus on more in 2020. It’s one of the most helpful principles for good time and life management. . The principle states that 20% of your activities will […]
HOW TO GET RESULTS IN 2020
New goals don’t deliver new results. New lifestyles do. And a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results. -James Clear Have you heard about the story of the hare and the tortoise? The hare is sexy. The tortoise […]
Why you don’t need to throw away your scale
Guess what!? I’m not here to tell you that weighing yourself is bad. ??♀️ Or that you should throw away your scale ? Instead I am here to teach you how to use your scale the right way & how to stop being a toddler and throwing tantrums about your weight fluctuations. I know it […]
17 Things About Training, Nutrition & Life
To bring in the New Year, and say goodbye to 2017, I wrote a blog post! Here are 17 things about training & recovery, 17 things about diet & nutrition & 17 things about life and business! Enjoy! 17 Things About Training And Recovery 1] It’s always a good idea to put muscle on Muscle […]
14 Tips For CrossFit Newbies
Every year after the CrossFit games, I notice an influx in people wanting to try CrossFit. This is great & hopefully this post will be a help to some of you who are just starting out your CrossFit journey. Love it or hate, it’s here to stay & if you want to try it, here are […]
My top 8 tips for eating in restaurants without blowing your calories
If you have a body composition goal & you have to eat out at restaurants every now and then, all is not lost. You can still make very good choices without blowing your entire diet, while still enjoying yourself, if you just focus on a few key points. In this post I’ll discuss ways that […]
What is all the fuss about the ‘macros diet’?
I personally believe that everyone should learn about macros, what they are, and how to track them. This does NOT mean you have to track forever. But through the process of learning about macros and how to track, you are going to learn a great deal about the foods you are currently eating and how […]
How to stop a binge eating cycle in its tracks
When it comes to diet and training we need to remove the pressure to always be good and do the right thing. Be ok with a little imperfection – no one is perfect. No one has the best training session every single day. No one eats perfectly all the time. Forgive yourself for your less […]
When moderation becomes an excuse for continuing bad habits
Yesterday I received an email from a client in which was talking about being unable to have “moderation” with something that she just can’t seem to get a handle on. She wrote “ If I could do it with moderation I’d be doing it all the time, but I just can’t find the “off” switch for […]