Finally thought id post a quick vid as promised of my quick 45min back workout today. Currently in a lean bulk phase and training straight hypertrophy (12-15 reps @ 70ish% of my 1RM), while eating at a calorie surplus with the macros that best suit me. #dietmatters
If you have any questions about training or dont know where to start, id love to give some advice. PM me!!!
One of the most common questions we get: “how long will it take for me to get results by doing this workout?” Answer: That all depends! On your diet, genetics, biology, training history, hormones, etc but mostly your DIET. You will not lose fat unless you are in a sustained negative energy imbalance between intake and output. In other words, you have to take in fewer calories than you expend consistently.
We don’t advocate for FAD diets of any kind because they’re rigid, too many rules, and often can cut out food groups or macronutrients that you may love and that are necessary for your overall health. Nobody will stick with a diet that makes them miserable. Hello yo-yo dieting! Been there, done that. Choose a method of eating that you can stick with.
Prefer higher fat, low carb? Nice. How about carbs all day? Cool, drop your fats a bit. Want to try intermittent fasting because it fits your schedule better? Do it. Vegan or vegetarian? Awesome, just make sure you’re getting adequate protein and staying below your maintenance calories to lose weight.
Main take away, choose a way of eating that you can maintain for the long haul. Make protein a priority and get in plenty of vitamins and minerals (micronutrients) by consuming whole foods. Leave a little room in your calorie budget for a treat if you want but eat at a caloric deficit to drop the fat. #dietmatters
Had to switch to a new outfit as the other had me swimming in it. None of my old stuff fits me so squeezed into this that I had left over from years ago when I was more motivated to starve myself (single or dating folks with very strong negative opinions about weight)- not buying anything new and nice until 3-6 months from now. For adrenal meal induced Cushings this treatment works! Now off to figure out how to cook liver and make it edible:) To be able to eat and not bloat up and still loose weight is crazy amazing. This is FDA approved for this condition for a reason- docs just do not know about it or it is not as profitable as a full adrenal removal and being dependent to live on daily hormone replacements. #endocrinology#cushings#notrare#underdiagnosed#misdiganosed#love#foodie#thankful#blessed#neurology#healing#dietmatters#butsodoesmedicaltreatment#eatclean#thankful
Mid morning snack! Homemade baked sweet potatoes 🍠 chips! Sweet potatoes are an excellent sources of Vitamin A, which helps to maintain healthy teeth, skin and bones. Vitamin A also helps to form red blood cells and aide with maintaining brain function and good vision, especially in low light. More nutritious with the skin on 🍠 are also are also a good source of Potassium, Fiber , Manganese and Vitamin C. *******************************************
For obvious reasons, your eyesight is very important! Unfortunately, an unhealthy diet and lifestyle can eventually lead to poor eyesight, tissue damage and other conditions like macular degeneration and cataracts. According to Dr. Axe, the top 7 vitamins for eye health are Lutein, Zeaxanthin, Vitamin C, Vitamin E, Zinc, Vitamin A (Beta Carotene) and Omega 3’s, which are found in foods like leafy green and orange veggies, egg yolks, citrus fruits, cruciferous veggies, berries, tropical fruits, nuts, seeds and wild-caught fish. Likewise, Dr. Sears suggests that "feeding your eyes” with a diet rich in vitamins like these, can help “improve your Eye-Q.” Just like any other part of your body, make sure you #takecareofyoureyes !👀
Happy Motivation Monday Fitness Friends! I was so excited to hear of Gabriela’s (one of my Zumba student's) story, and her great accomplishment of how she took control of her health journey while also losing weight, that I had to share it with you. I pray it encourages! <3
“I initially started with working out but not seeing results, because my eating habits were inconsistent. I️ decided to buckle down and get serious. With a proper diet and working out I️ was able to lose 89 pounds in a year and a half. With Zumba it’s never feels like I’m working out and if it wasn’t for your class I️ would have given up a long time ago. You always make anyone feel welcomed. I️ thank you Tecla. I’m still on my journey to maintaining and remaining healthy!” #fitgirl#healthcoach#dance#dancefitness#zumba#fitnessfans personaltrainer #healthcoach#dietmatters#makeamericahealthyagain#jointhemovement#weightlossjourney#health#healthy#toning#fit#befit#getfit#fitness