Monthly Archives: February 2017

Cutting While Traveling

So this was a requested post from a dear friend but definitely a common question in general! When in the middle of a cut, stepping outside your routine can be daunting, which can make traveling induce some slight panic. You don’t know what foods will be available, you may not have your usual tools to track, or as sometimes in my case you won’t even have access to cell service making tracking through an app impossible (true story our house in the mountains doesn’t get service).

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At-Home Glute Workout Part 2

I didn’t intend to post this on international glute day a.k.a. hump day, I swear it was a coincidence! But the timing works out if you’re looking for a new workout to try out today if you’re training glutes! I always make sure to incorporate specific glute workouts regularly into my training cycle since hip health is so important and shouldn’t be overlooked. In fact, I’ve been working on a glute program that you can do at home with hardly any equipment at all! At most it requires things that you probably already have in your home like a chair, steps, and a couch. I’m really excited about this because I know I harp on about glute health haha! But truly it’s something I always tell my clients they should not overlook.

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Weight Loss Isn’t Linear

One of the most frustrating things about losing weight is that it never goes exactly as planned. When you boil it down it’s basic science of calories in versus calories out. However, our bodies don’t always respond accordingly and it’s not always a new low weigh-in every morning.

A couple of my clients are new to the weight loss process entirely and are learning all the frustrations that come with losing weight, and one of the biggest is the fluctuations. On average, your body weight can fluctuate up to 6 pounds per day for. Literally for no seemingly apparent reason at all even though you’re doing everything right. And suddenly you are feeling disheartened and discouraged when your weight is up 2 pounds from the previous day.

But don’t panic. Fat loss never occurs in a linear fashion and this is one of the first things I try to impress upon my clients. It also does not mean you gained 2 pounds overnight. As I’ve talked about before there are a number of factors that affect your weight including: water, sleep, stress, hormones, metabolism, what you eat, etc. The biggest one I find for women is hormones. Second is probably stress.

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Interval Cardio with Kettlebell Swings

One of my favorite ways to do cardio (besides running) is to incorporate intervals because it keeps things interesting and the times goes by faster! I like to do some cross-training every so often because it’s important to challenge your muscles in new and different ways. Ever since I began incorporating cross-training and lifting the past few years, I have remained running injury-free which is huge for me because I went through quite a stint of bad running injuries.

I have a treadmill at home but you can do this at the gym or even on any piece of cardio equipment that you want. You could even do the cardio portion outside if you wanted to run around the block or something like that! The type of cardio doesn’t matter as long as you keep it steady-state.

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