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Spring Shopping List
Assuming that everyone is thrilled that spring has finally sprung in Atlanta! To help burn fat, and boost metabolism, take the time do some spring cleaning in regard to your eating habits! The key is loading up on vegetables and lean protein, and limiting fruits and starchy items. There are tons of great foods in season right now, so consider the list below when you’re at the market this weekend: artichokes asparagus beets fava beans peas radishes carrots chard apricots greens navel oranges mint spinach turnips sweet...
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Confusion About Carbs
Women ask me all the time, “Should I be eating low carbs?” The answer is: Not all the time. Only when it’s appropriate. You need to fuel your body if you want energy and you want to be able to recover from strength training. Muscle Damaging workouts? You have to have carbs to recover. Consider a dying fire as being your metabolic rate. If you suppress cabs all the time, the fire will go out. Metabolism will go down. For most women, eating little to no carbs all the time is a futile effort. The fire will go out and your...
read moreWhy is Strength Training Vital for Losing Weight?
If you are trying to lose weight, you may be thinking, “I should lose the weight before starting strength training.” Although this is a common misconception, weight training is in fact a necessary part of losing weight and gaining healthy muscle. Unfortunately, many women are misinformed and are lead to believe that they should loose some weight or body fat prior to starting strength training. They fear they will bulk up, but in reality, that the opposite of what will happen. Strength training should not be avoided, it should be...
read moreWhy Should Women do Strength Training for Fat Loss?
After many years of helping women, I’ve learned that the most important component for overall, permanent fat loss is strength training! Not only can weight training be cardio, it can be flexibility training, strength building and toning. Research shows that when women are faced with a calorie-restricted diet, and they do a lot of cardio, they tend to lose muscle. This is where strength training comes in, it helps stimulate muscle. Strength training is required to stimulate muscle fibers and it helps your muscle know that they are needed....
read moreMeet Our 90-day Weight Loss Challenge Winner!
Congratulations to our 90-day weight loss challenge winner, Lori! She had the drive and desire to change her body. These results are stupendous for 90 days! She lost 30 pounds and 24 inches on her body. Read her story below to find out about her journey! “I have been fit most of my life however after turning 40, it became extremely hard to stay motivated due to job stress, hormonal changes, and just being complacent. Unfortunately in the process I gained 50+ lbs. from being at my ideal weight. I had tried many times to get back on track...
read moreHow to Get in Shape This Summer for Women Over 40!
If you are over 40, getting fit for summer is going to be more of a challenge because your body has had more stress and your metabolism has slowed down. You have to put your mind into it 100% and focus on the end result. If you follow these guidelines, you can get fit in 4-6 weeks. Follow these 11 tips and you will be summer ready! - You need to get rid of all the junk food in your house! - Get rid of the alcohol. - Move your body more than a 20 or 30 year old woman. - Do 10-20 thousand steps a day. (You don’t need to get a pedometer, but...
read moreFitness for Women Over 40!
I often get asked, “how should I train my body when I am over 40?” It is vital to workout to retain bone mass, maintain strength and maintain energy. Since I’ve been an athlete my whole life, I have witnessed and experienced what happens to our bodies when we turn 40. One of the main aspects that I have discovered is that as our hormone levels decline, and everything starts to soften and deteriorate. This leads to a decrease in strength. If you wish to get fit and help maintain a healthy body, I often suggest some stringent...
read moreHomemade Protein Ice Cream!
Now that the weather is warming up, we know homemade ice cream is on your mind! While normal ice cream is not the healthiest, we have created a healthy ice cream recipe that will knock your socks off! It’s lower in calories and it packs enough protein to give you a boost. Ingredients: 1. Vanilla Dessert Protein 2. Vanilla Extract 3. Skim or soy milk 4. Banana (this gives the ice cream a creamy texture) 5. Water 6. Ice Directions: In a blender, add the first 5 ingredients and blend them until they are smooth. Feel free to play around with the...
read moreCreative Ways to get your Protein for the Day!
Are you concerned about your metabolism? Keep in mind that women should be eating between 90 and 150 grams of protein a day. The amount of protein varies, depending on the amount of muscle that you carry on your body. You need to find out your lean body mass to determine this. If you need help finding out what your lean body mass is call us! For most women, they should be consuming around 120 grams of protein a day spread out between 5-7 meals. You may be thinking to yourself, how in the world will I manage to eat all of this protein? We have...
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