Tag Archives: sports

The Biggest Loser Study and the metabolic consequences of extreme dieting

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The Biggest Loser study suggests that extreme dieting comes with consequences. Reduce your calories to an extreme and your body will likely fight back. Maybe for years. The severity and duration of your fat loss program can be the main drivers of metabolic adaptation.


🔄You should not diet continuously. Nutritional periodization (diet breaks, maintenance, and reverse diet phases) is an effective mitigation strategy for some of these adaptations.

ℹ️ For more info check out the two pinned posts and my story highlight “Earn your right to diet.” 👀 On Instagram profile!

Let’s master healthy self-talk and body image, optimize your metabolism, build muscle, and live life! And if the time comes when we can enter a fat loss phase, it will be an easier & HEALTHIER process!

Disclaimer: The Biggest Loser is a reality TV show. It’s not a controlled scientific research experiment. In this study, researchers are trying to make sense of what happened after the fact. The participants reported maintaining the Biggest Loser-approved nutrition regimen and exercise level over the six-year period. Yet, self-reported data is statistically unreliable. Enquire 1(1): 75-94 ©The Author, 2008.

Additional longitudinal studies need to be done quantifying the interrelationships between various components of energy expenditure and energy intake to better understand the dynamics of human body weight regulation.

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

Or check out:

A masterclass to help you feel empowered by your body, improve your metabolic health with weightlifting, and make exercise a natural part of your life!

PMID: 27136388
‘Biggest Loser’ Contestant Kai Hibbard Slams NBC Reality Show as ‘Fat-Shaming Disaster’ (thewrap.com)
Case study: The Biggest Loser. Is it impossible to sustain weight loss in the long term? (precisionnutrition.com)

TAGS:

#biggestloser #biggestloserstudy #metabolicadaptation #metabolism #dietbreak #nutritionperiodization #slowmetabolism #onlinepersonaltrainer #onlinefitnesscoach #fitnessjourney

Popular trends VS Effective approach in Strength Training

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It can feel overwhelming trying to navigate between the popular fitness trends and what is an effective approach—am I right? 😲

@estellecfitness and I notice there seem to be massive gaps in knowledge of how the process of getting stronger (building muscle) works, how does “toning up” work, the importance of following a program etc. With a lack of understanding, it can be easier for diet culture & gimmick tactics to pull one over on you!

That’s one of the main reasons we have teamed up to host our masterclass called Mastering Fitness & Mindset for the Pro Metabolic lifestyle which teaches you to feel empowered by your body, improve your metabolic health with weightlifting, and make exercise a natural part of your life!
⁣
𝗧𝗼𝗽𝗶𝗰𝘀 𝘄𝗲 𝗰𝗼𝘃𝗲𝗿
▪️Common things that dictate mindset⁣
▪️How you can make long-term changes⁣
▪️Priorities vs. Excuses⁣
▪️General guidelines for selecting workouts⁣
▪️Red flags in workouts⁣
▪️How to make-over a workout⁣
▪️How is put on muscle and tone up⁣
▪️What a healthy nervous system can do⁣
▪️Myths & truths about muscle growth⁣
▪️Effective reps vs. junk volume (aka effective exercise vs. being exhausted with no results)⁣
▪️How 𝗣𝗥𝗢𝗣𝗘𝗥 strength training is pro-metabolic⁣
▪️Fitness trends vs. effective fitness ⁣
⁣
⬆️ Start working SMARTER, not HARDER. You’ve put yourself through enough!⁣
⁣
⚡️ Link to grab your ticket to the replay!!

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

❤️

TAGS: #strengthtraining#strengthtrainingforwomen#prometabolic#prometabolicfitness#masterclass#dietculturedropout#personaltrainer#onlinefitnesscoach

Why the intention of your workout matters:

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❔Have you thought about WHY you are engaging in your fitness and nutrition journey? Is it to change your body? Or is it to build strength? To be less winded going up stairs? to Improve sleep? To improve insulin resistance, to release stress etc.

People may start their fitness journey to change their bodies but it’s hard to ever be mentally satisfied with the progress. There is always a little more to lose, or more muscle to gain.

When you start chasing performance goals, celebrating the small victories and personal bests in your lifts, you begin to see day by day, choice by choice, small changes create big results! Exercise, strength training, and movement are about so much more than fat loss!

Recreating the relationship that we have with exercise and why we do it is one of the most important aspects of shifting from disordered and restrictive-driven behaviors & cultivating a happy and lasting lifestyle that is pleasant to keep up.

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

Or check out:

A masterclass to help you feel empowered by your body, improve your metabolic health with weightlifting, and make exercise a natural part of your life!

Tags:
#dietculturedropout #bodyneutrality #bodyneutral #progressnotperfection
#intentions #goalsetting #motivation #fitnessmotivation #workoutmotivation #workout #strengthtraining #fitnessgoals #healthymindset #bodyimage #bodyimagemovement #mindsetmatters #mindset #onlinepersonaltrainer #personaltrainer #fitfam #motivationmonday

Pro-metabolic Strength Training Guide 2.0

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🥁 Drumroll Please! 🥁I am so excited for this guide!

My intentions are to educate you on how to approach strength training while honoring your physiology.

When dealing with hormonal issues, PCOS, thyroid & adrenal issues, and autoimmune flare ups it’s important to be working WITH your physiology not against it.

👉🏻In these women, we typically see low thyroid hormone (either production, conversion or cellular uptake) and high cortisol. So, over-exercising or the KIND of exercise can potentially set you back, push you farther away from achieving hormone balance and reversing your symptoms. 🙅🏻‍♀️

As you know, my message centers on shifting away from the diet culture mentality, over exercising, and “earning” your food, and refocusing on learning to properly and intentionally nourish, appreciate & respect your body.

We can easily fall into the traps of the diet and fitness industry. We constantly chase perfection and the desire to alter our bodies because we live with the belief that we are not good enough. We want to be a smaller size, a smaller number on the scale. I’ve learned these lessons the hard way, as I’ve shared my fitness/health journey coming from a fitness/bodybuilding competition background & the health repercussions of competing.

Swipe through to learn more about it!
👉🏻slide 4 The Pro-metabolic Decision Tree: For clients and I, the top recommendations for non-negotiables prior to incorporating intentional exercise would be: close to ideal temps/pulses, adequate rest and nutritional intake. There is obvious nuance and context here, but this is a general guide.

If you’re low on rest, but really wanting to move your body more than walking/household chores, stick with the blue color-coded workouts which are more core & mobility focused, or a light yoga session. If you’re well rested and well fed, the purple color-coded Strength Training workouts are more appropriate.

LINK TO GUIDES HERE! Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching 

#onlinepersonaltrainer #personaltrainer #prometabolic #fitnesscoach #onlinefitnesscoach #onlinefitnesscoaching #fitnessprogram #pcosfitness #womenshealth #womensfitness #strengthtrainingforwomen #strengthtraining #fitfam #womensfitness #thyroidhealing

Reasons to move your body, that aren’t weight or appearance focused!

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Intention is 🔑 👇🏻

🧠 Intention is a mental state that represents a commitment to carry out an action or actions. Intention involves mental activities such as planning (If this happens, then I’ll do that) and forethought (Reflective to reflexive).

Have you ever thought about WHY you are engaging in your fitness & nutrition routine?

One of the main drivers behind WHY I used to exercise was to “change my body.” I spent years dieting and exercising to change my body and make her look a certain way. To be accepted. To be seen as worthy. These past few years, I’ve done some deep soul digging, therapy, and LOTS of unlearning and relearning. In this process, I found the Body Neutrality movement which promotes accepting and appreciating your body for what it can do for you, rather than for how it looks.

Instead of aesthetics being the main intention, the focus is more on how you want to FEEL and cultivating a positive body image through developing body appreciation.

Exercise is not meant to be a punishment. If your body needs a rest day, then give it a rest day. I work closely with my clients to build their programming with activities that they enjoy. More recreation, more walks, more FUN!

If your focus is to
•Improve confidence 🦸‍♀️
•Increase strength & performance 💪🏻
•Boost mood 😆
•Stress relief 😮‍💨
•Improve sleep 💤
•Boost energy ⚡️

You’re more likely to develop a positive body image through developing body appreciation. And have more FUN 🤩 in the process!

Exercise and movement are not meant to feel like a complete chore or punishment!

There are many reasons to move your body besides wanting to change the way you look. 💗

I work closely with clients to build their fitness programming with activities that they enjoy. We work to create a healthy relationship with exercise that is flexible and fulfilling. Not punishment or deprivation.

Looking for more support navigating your cycle with fitness & nutrition? Check out my pro-metabolic strength training guide! Check “programs” highlight reel to learn more!

✌🏼Link to apply for coaching 💗

#dietculturedropout#bodyneutrality#bodyneutral#onlinepersonaltrainer#onlinefitnesscoach#fitnessmotivation#motivation#intentions#desire#goals#personaltrainer#infographic#explorepage

PSA: Coffee is NOT breakfast!

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⚠️ ☕️ is NOT a meal⚠️

Most clients come to me undernourished and stressed AF. They are often skipping breakfast, and/or working through lunch, and then find themselves eating uncontrollably at night.

Waking up without an appetite is not a good thing 🙅🏻‍♀️ & drinking ☕️ on an empty stomach can cause blood sugar spikes, trigger acid reflux, increase feelings of anxiety and suppress appetite even further.

☝🏼One of the first habits to work on: eating within 30-60 min of waking by having coffee with or AFTER their meals.

This simple habit is GAME changing for energy and mood stabilization!

🏷 a friend who loves ☕️ and needs this info 🤎

Click here to APPLY for coaching!

#coffeeisnotameal#coffeeisntbreakfast#coffee#coffeelover#onlinenutritioncoach#nutritioncoach#fitnesscoach#personaltrainer#onlinepersonaltrainer#prometabolic#breakfast#morningroutine#morningroutine#habits#healthylifestyle

Healthy vs Unhealthy relationship with exercise

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Have you ever thought about WHY you are engaging in your fitness & nutrition routine?

SWIPE through images below!

Over a year ago when the gyms shut down, it illuminated that I had obsessive compulsive exercise behaviors. I NEEDED the gym. It was my therapy. Now I know, therapy is therapy. And while exercise can enhance our mental state, for me how I was doing it, was destroying my mental & physical health.

Exercise addiction is a state characterized by a compulsive engagement in any form of physical exercise, despite negative consequences.

While regular exercise is generally a healthy activity, exercise addiction generally involves performing excessive amounts of exercise to the detriment of physical health.

It may also involve a state of dependence upon regular exercise, which involves the occurrence of severe withdrawal symptoms when the individual is unable to exercise.

Exercise addiction shows a high comorbidity with eating disorders with approximately 39-48% of people that have an eating disorder being addicted to exercise.

TLDR: An unhealthy relationship with exercise tends to involve rules and rigidity, be joyless, shame-based, and shame inducing.
A healthy relationship with exercise tends to be flexible and fulfilling. It varies in the type of movement we are doing and the amount of time we are devoting to that activity.

🙌🏼Freedom is exactly what I wanted, I wanted to live my life full of joy and experiences, outside of obsessing about my food and workouts.

🙌🏼And now I am doing just that.

💯 I choose every day to nourish my body, to eat enough food, I give myself plenty of permission for rest days, I train 3-4 times a week max. My health is improving, my soul is thriving! Patience is 🔑

If you’re wanting to improve your relationship with fitness & nutrition —Click here to apply for coaching❤️

#onlinepersonaltrainer#personaltrainer#onlinenutritioncoach#dietculturedropout#healthylifestyle#disorderedeating#compulsiveexerciserecovery#exerciseaddict#fitnessmotivation#fitness#balancedlifestyle

Fitness has much more to offer than a side-by-side photo!

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There are many things not depicted in a before/after photo. IE: What were the eating behaviors, relationship with food, was it restrictive? What were their exercise behaviors like? Did they prioritize rest, recovery and hormonal health, and other biofeedback? Did they develop more confidence in the gym or an obsession about being lean & athletic? Was their training performance better? Or worse?

What’s problematic behind these images: By nature, they create comparison & It suggests an endpoint, where the AFTER is the life and body of their dreams and everything is perfect. 😬🙅🏻‍♀️That’s not how it works.

There are NO before & afters. It’s all just during! It’s time to focus on the journey, 🗺 not a false destination! 📍

To be clear I’m not 💯 against before/after photos, they can be a great tool when used correctly if your mindset and relationship with your body are both in a good place. 🎯

As my coaching friend @rpendakur puts it “The job of a good coach is not only help you reach your goals; it’s also to minimize risk and get you there in the healthiest way possible. This doesn’t always mean the fastest way or according to your timeline. It also doesn’t mean that this will automatically happen in six, eight, or 12 weeks, even though transformations are constantly sold to us as such.”

That’s why in my coaching process we focus on body neutral fitness, & how they want to FEEL when they accomplish our goals. Success is a feeling ✨✨
•Reflecting on improved mood, energy and confidence
•Improved strength & endurance
•Less aches and pains
Just to name a few!

❤️Click here to Apply for coaching!


#beforeafter#transformationphoto#onlinepersonaltrainer#onlinehealthcoach#onlinenutritioncoach#fitness#fitnesscoach#onlinefitnesscoach#dietculturedropout#fitnessmotivation#newyorkfitness#trainerizetrainer#foodforthought#tweet#tweetgram#motivationmonday#bodyneutrality#bodyneutral#bodyneutralfitness

Optimal coaching includes tracking biofeedback

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Optimal health is more than just physical!

Oftentimes, for clients that are experiencing negative feedback, there is an underlying cause that needs to be addressed, BEFORE physical transformation goals.

💤 Improper sleep or stress management can lead to hormone imbalances that inhibit recovery.

😣Digestive issues can be a sign of chronic stress, low stomach acid, and food intolerances.

🥺Mood, focus and libido changes may be linked to under-eating, hormonal imbalances, gut issues etc.

Ex: I had a new client eating 1700ish calories/day, HIIT boot camp style workouts 6x/week, missing her menstrual cycles, hungry all the time, mood swings, constipation, and poor recovery. Over the last year, we have gotten her calories up to 2500+ per day, switching her fitness programming to strength training with progressive overload (and DELOADs) Her period is BACK! Her digestion and recovery have improved, mood and energy have increased, and her hunger is feeling more controlled. 🙌🏼 So proud of you @brooklynnmarois

The only reason, I KNEW all these things, is because I asked.

Some coaches & programs DO NOT take any subjective or objective assessments before beginning & throughout your program
🚩 RED FLAG 🚩

One of the many variables in fitness program creation is “training volume” (How much you’re doing in a specific time. That can be per workout and within the program itself)

In order to properly prescribe this, a coach needs to understand their clients: fitness level, goals, age, work capacity, recoverability, nutritional status, injury history and life stress.

IF your coach/trainer didn’t ask you any of these things, walk away slowly. 👋 😝

While physical changes are often used to measure progress, monitoring how you FEEL in response to your nutrition and exercise program is also important. It provides insights to how your metabolism is performing and which possible variables to manipulate in order to see improvements. 💥

📝 NOTE: Assessing biofeedback does NOT replace the need for lab work or medical attention. 👩🏼‍⚕️

Apply for coaching today! 🙌🏼💜

#onlinepersonaltrainer#personaltrainer#biofeedback#metabolism

Questions to ask yourself before you start any “diet”

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Swipe through below images!

Welp, it is the first week of the New Year 🗓. And every January, millions of Americans begin their new year with some sort of diet.

While I do believe you’ve got to “earn your right to diet” in the first place, if you ARE beginning a new dietary protocol, Please go through the slides and ask these questions 🙋🏻‍♀️ first!

Your diet should:
•Be sustainable
•Have an exit strategy (or at least a discussion of what to do next)
•Not require using supplements/products forever
•Work with your goals (Example: Keto diet when you’re an athlete)
•Work with your activity levels (aka you should be eating more than 1200-1400 calories!!)

These are just a few important considerations to ask before investing time, and energy into any new #dietplan. What questions would you add? 👇🏻

🤍Play the long game, and make your lifestyle sustainable!
☮️Contentment will bring freedom.
Click HERE to apply for coaching!

#sustainability#metabolism#fitness#newyear#onlinepersonaltrainer#personaltrainer#fitnesscoach#onlinefitnesscoach#dietculturedropout#dietculture#trainertips#newyearnewme#weightloss#fatloss#protocol
#onlinehealthcoach#nutrition#personaltrainer#skeptical#wellness#health#priorities