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  • Which is more important: Strength or Flexibility?

    Are you a stretcher, Dear Reader? Like, do you take time each day to improve your flexibility? I watch our daughter at gymnastics and they spend about twenty percent of every practice going through a variety of stretches for upper body, lower body, getting their back ready to move, opening up their hips and generally prepping their entire body for the rest of the day's practice. We all know that gymnasts are flexible -- but, how often do we forget how STRONG they are? They're able to do amazing physical feats because of their powerful combination of strength AND flexibility through a broad range of motion. It's what I like to call the Goldilocks Balance (not too much, not too ....

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  • Embracing Vulnerability: A Key to Successful Fat Loss

    Embracing Vulnerability: A Key to Successful Fat Loss When embarking on a journey to lose weight, the focus often falls solely on the physical aspects—calories, workouts, and diets. While these elements are undeniably important, there's another critical factor that can significantly influence your success: vulnerability. Being vulnerable means being honest with yourself and others about your struggles, fears, and shortcomings. It requires an openness to acknowledge where you need help and the courage to face setbacks with grace. This emotional honesty is not just beneficial for mental well-being; it’s a cornerstone for effective fat loss. Understanding Vulnerability ....

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  • Gym Etiquette for Everyone

    1. Take 5 GIANT steps back. Don’t do your reps standing right in front of the dumbbell rack. It doesn't matter if you're doing shoulder press, split squat, biceps curls, or goblet squats or anything else. Pick up your weights and take 5 GIANT steps back. I often even stand behind the benches if I'm not using a bench. 2. Avoid the “Ab zone” Most big chain gyms have a designated area for mats, balls, BOSU balls etc. Don’t bring heavy weights (larger than 15 lbs) into that area. It’s designated for stretching and ab work. By taking up their space you give them no choice but to invade your space (see the next point). 3. Be aware of others. This is important ....

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  • The Tiny Habits that Get You Through Your Most Challenging Days

    The impact of small habits on tough days Life is a series of highs and lows, and in this unpredictable experience small habits are the secret sauce to maintaining consistency and seeing progress. No matter how rough life gets, anchoring yourself to a seemingly tiny habit can serve as your lifeboat, ensuring you sail towards your goals even on the roughest days. You see, it's not what you do on your best days that help you hit your goals -- it's what you do on your most challenging days that can keep you on course. Small steps when you can't make full strides Chaotic work schedules, family activities, or stress can derail even the best laid plans. On these days, setting ambitious ....

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  • The Art of Personalized Nutrition: Why Your Meal Plan Shouldn't Be Paint by Numbers

    Our 6-year-old bragged to her teacher about my incredible painting skills. "She told me you painted a beautiful moonrise with pink flowers and a lake and mountains. It sounds amazing!" I laughed out loud and replied, "Yes, I did. But it was a paint-by-number!" 😂 I had asked Santa for a grown-up paint-by-number kit and I immediately got to work on it and finished it over a matter of a few days. This beautiful moonrise was the most difficult painting I've ever done! (And yet, it very much appealed to my inner-accountant.) Paint-by-number is supposed to be easy, right?? Having to paint each individual little change in hue or shade with a teensy brush was mentally and ....

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  • Eat For Your Goals [Maintenance]

    Today is possibly the most important in the Eat For Your Goals series because today we address Maintenance. Maintenance is the act of keeping the shape you're in right now. Some people are always in a maintenance phase without even trying. Others are in maintenance, even though they want to lose weight or gain muscle. So, this phase can be tricky or easy, depending on who you are and what your consistent habits are. Depending on how you arrived at your maintenance phase, there are slight variations on how to manage it. Following fat loss: If you've lost a significant amount of fat (>50#), then I recommend testing your metabolism to find out your new resting metabolic rate. As ....

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  • Eat For Your Goals [Muscle Gain]

    Today we're covering the topic of Eating to Gain Muscle. Gaining muscle is just what it sounds like: adding lean mass to your skeleton. The important thing to know here is that this cannot be done while you're in a caloric deficit. Think about it: if you don't have enough calories to sustain your current self, then how would you be able to add to it? People who might want to gain muscle include: Someone new to working out Someone who wants a "toned" look Someone who wants to boost their metabolism Someone who sits most of the day Someone who feels weak while performing daily tasks A strength athlete, a bodybuilder or bikini athlete Gaining muscle doesn't mean "getting ....

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  • Eat For Your Goals [Performance]

    Have you ever heard someone say they're "carb loading" prior to an event? Then they proceed to eat a huge bowl of pasta or pizza, even? Carb Loading IS an effective pre-competition dietary strategy, but it's not usually done correctly. I'll explain what it means to Eat For Performance, and how/when/why one might choose to "carb load." When we talk about "performance" we're talking about athletic performance, but you don't have to play a specific sport to want to perform well. Good Performance basically means that you're able to do what you want to do when you want to do it. Solid performers aren't over-tired, too weak, lethargic, too slow, too sore. Solid performers ....

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  • Eat For Your Goals [Weight Loss vs. Fat Loss]

    First in our series of "Eat for Your Goals" is ... FAT LOSS VS. WEIGHT LOSS Most people say they want to "lose weight." But is that really what they want to do? Maybe. Maybe not. Here's the difference between the two: Weight Loss= seeing the number on the scale go down. Losing weight can be done by losing fat, water loss, losing muscle mass, losing a limb, donating a kidney.... Weight Loss generally means the person looks pretty much the same, but smaller. That is, of course, unless they lost a limb, but let's assume their bodies are fully intact for the purposes of this comparison. HOW TO EAT FOR WEIGHT LOSS 🥦 - Maintain a caloric deficit. The types of food you eat ....

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  • Manifesting Your Best Year Yet!

    Have you given some thought to how you'd like 2024 to go for you? I've got a simple way to manifest a great year AND to follow up on your progress all in one step! Think of it like a one-pot meal. Easy-peasy goal planning. I call it my Best Year Yet! letter. Here's how to do it: 1. Open up your email and start composing a new email. 2. Put your own email address in the TO section. 3. Subject line is "Congrats on your BEST YEAR YET!" 4. Write a letter to yourself as if you've already finished 2024. Yep - you'll visualize all the great things you accomplished, or maybe some progress you've made. As you write, congratulate yourself for overcoming those pesky obstacles that ....

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