When Should You Make Changes to Your Macros?

I get so many questions around the topic of macros - what should they be, when should I adjust, should I carb cycle, is there a specific percentage to use, how do you know if they're working, etc. I think one of the most common questions though is in regards to when you should CHANGE your macros, or adjust them. Lets say you've decided to figure out your macros on your own and do this without a coach. Great! It can certainly be done, you just have to be patient and know when to make changes and pay attention to your body. Okay, so you have your macros. You've started at this certain caloric range, a specific number of carbs, proteins, and fats, and you have started weighing your food and tracking these targeted macros. But then you … [Read more...]

Fat Burning Tabata Workout

Don't put me down for cardio. Cardi-no. Thankyouverymuch. Just kidding. I actually enjoy cardio every now and then! BUT usually, it goes a little something like this: Hahahaha. So accurate. One type of cardio I am a huge fan of though is TABATA! Have you ever heard of it? I'm sure you have. Basically it's another form of HIIT cardio (high intensity interval training). You work for 20 seconds, then you rest for 10 seconds. To me it flies by so much faster than regular HIIT that you do while running or on the stair master. This is because you can literally do any type of exercise you want and it's always changing which makes it go by so much faster. You don't have much time to think about "how much longer do I have" because … [Read more...]

Exercise is Meant to Be Enjoyed

There are so many different ways to get active. You can run, lift weights, take exercise classes, do yoga, crossfit, bootcamp, do pilates, go swimming, rollerblading, biking, walking, and so much more. Often times I see people putting down certain ways of exercising. "NO running whatsoever", "Don't lift heavy or you'll get bulky", "yoga isn't really exercise", "walking isn't intense enough". So on, and so forth. I cringe when I hear these things. Yes, certain types of exercises should be incorporated into your exercise routine depending on your goals. However, they don't need to be the ONLY type of exercise you do. If you want to build muscle, sure, you must incorporate some type of strength training into your exercise routine. … [Read more...]