Friday, August 21, 2015

Figuring Out Those Macros

I found this to be a good and legitimate read. There are so many misconceptions out there about what our diet should look like in order to reach our desired goals. The honest answer? Everyone is different and everyone's goals differ, so first you need to find your baseline over the course of a several weeks of adjusting your calories to find a maintenance number (neither losing nor gaining), and then begin to adjust your macros from there. The most important macro to first determine is protein. It's a range of .08 (non-athlete) - 2.0 (elite athlete) x bodyweight in Kilograms. Finding this perfect number may also be a trial and error process if your unsure where you are within that range. Usually I begin someone in the middle and see how they feel in the following weeks. Once you determine your protein requirement you can adjust your fats and carbs depending on your activity that day. Carbs should be higher on high-activity or gym days, and can be lower on rest days.

This article goes more in depth and gives great reasoning behind the madness!





Workout of the Month

I've decided to occasionally start posting general workout programs to be done either at home or at the gym. This one can be done at home as long as you have an elevated surface and a pair of dumbbells. The rowing machine can be subbed out for a few sprints or any other brief burst of cardio. 

Sadly summer is winding down, but that's no excuse for getting out of your bikini body workout routine! This 60-minute program will be sure to challenge you and engage your entire body for a full hour of fat-blasting conditioning work. Evade the impending winter funk by staying active and hitting it hard in the gym, and you'll have the metabolism to be able to enjoy all the apple cider and hot chocolate to come! This workout is focused around metabolic conditioning to keep that heart rate fluctuating so that you're shredding fat while also maintaining muscle mass. If you have any questions at all about the program, or otherwise, feel free to reach out! 

Workin' On That Winter Bod

All my clients are working hard and kicking butt (like always)! I'm still training out of my apartment gym, but my focus is mainly on giving those clients the best experience possible while focusing most of my energy on my business at Healthworks. I'm slowly but steadily still building my business at there and although it's a lot of work, I do really love it at Healthworks and am privileged to be among some really amazing trainers! 

I specialize in fitness competition prep, pageant prep, general fitness, weight-loss, improving speed and explosion, powerlifting, and olympic weightlifting. My goal is to have an extensive skill set to be able to give any client the progressive program they need to ensure they reach their fitness goals. I've gotta give my amazing clients a shout-out every once in awhile to make sure they know how proud of them I am! 








Wednesday, August 19, 2015

Acupuncture Treatment

At this point I'm willing to try ANYTHING to get my foot back to normal... Never did I think a stupid crossfit tire flip would be haunting me 2 and a half years later. I have been struggling with my foot recovery since December 2013 which has consisted of me being in a cast for 4 months and then in and out of a walking boot for another 8. My RPS powerlifting meet is this weekend, and I've worked way too hard to allow something this ridiculous to stand in my way. I'll give myself the rest I need after Sunday, but until then I'm trying absolutely anything to provide some relief and hopefully keep it from worsening. 

More than anything, my frustration and anxiety is based around my new job at Healthworks as a full time personal trainer. It's unreasonable to expect to be taken seriously as a trainer if I can't even keep myself together and manage to avoid injuries. I'm praying it turns out to be just a bruise that will heal quickly if I continue to baby it, but with my luck I'm pretty sure it's another stress fracture. Back in the boot for me... I'll post an update once I get in for an X-ray.




Tuesday, August 11, 2015

Powerlifting Goals

My upcoming show is just a push/pull meet, so I will only be performing the deadlift and the bench press. I was doing some research to see what weight it was I should strive toward, and was pleasantly surprised to find that I have already met or have broken the New England records for my weight class!! 

I'm attaching the link to the current record holders' numbers, but just for comparison sake, my current maxes are deadlift: 225, bench: 105, squat: 165. Not too bad, but there's definitely room for improvement! It's easy to tell that deadlifting is certainly my favorite lift too. 

So far, I've got all the gear and should be ready to roll for the meet in Lakeville on August 23rd! Derbyskinz is also badass and are making me a custom singlet for the meet! I'm so eager to see it and make a lasting impression my first time on the platform! :)

This is me last week at a 215 deadlift for triples.

http://www.revolutionpowerlifting.com/records/staterecord.php

Monday, August 3, 2015

Meal Prep Staple

I know I've posted about the deliciousness of sweet potatoes before, but I have either sweet potatoes or red potatoes incorporated into every week's meals because potatoes are SO DELICIOUS and versatile! I usually make them savory, but a few times have made them with butter cooking spray, stevia and cinnamon and they're absolutely amazing that way too!

For this Sunday Funday meal prep though, I kept it simple and just used low sodium taco seasoning, lemon juice, garlic and pepper! Super simple but so delicious, and I love that they still taste just as delicious at the end of the week! Garlic helps to sustain the life of prepared food by the way, so load on the garlic!




Ingredients:

-Sweet potatoes (or red)
-Minced garlic
-Lemon juice
-Seasoning of choice (try for a low sodium option)
-Black pepper

Directions: 

-Preheat oven to 375 degrees
-Chop potatoes into cubes or chunks (leave skin on if you can stand it as there are additional nutrients in the skin)
-Toss in garlic and seasonings
-Spread out over baking sheet or dish 
-Top with aluminum foil
-Bake for 40-50 minutes 
-Enjoy!

Zesty Kale Chips

I was in Whole Foods the other day, and saw some kale chips that looked super tasty, but wasn't about to pay $8.00 for a tiny bag of roasted kale, so I decided to make my own! They turned out really tasty and my only regret is that I didn't make more! Kale is an awesome superfood and I personally don't like it raw, so any way to season it and cook it up sounds enticing to me! Any seasoning would be delicious, but I happened to already be cooking with my low sodium taco seasoning, so I just used that!



Ingredients:

-Olive oil cooking spray
-Kale (remove stems)
-Seasoning of choice

Directions:

-Preheat oven to 375 degrees
-Prep baking sheet with pyramid pan, parchment paper or aluminum foil
-Spray kale with olive oil spray until coated all over
-Generously sprinkle with seasoning of choice
-Bake for about 10 minutes
-Eat right off pan, or let cool and save for later