#fitnessnutritionist

MOST RECENT

Hacks Part 2: 8-15% Rule (15-18% female): This strategy requires for you to maintain your body fat percentage within
the 8-15% threshold. .
If have use this hack many times to as baseline to determine when to bulk or cut. Usually many people want to apply the bodybuilding method which is more or less 6 months bulking and cutting.
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There is nothing wrong with this method and would we ideally for them but since that you’re not a bodybuilder, you’re basically wasting your time and gains.
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The thing is that when your bulking (with other variables such as training, resting and nutrition being on point) you’ll put on HEAVY MASS which is GREAT but you’ll loose the majority of those hard earned gains during the cutting phase.
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When being in a caloric deficit during your cutting phase, your body have no other option to search for other ways to compensate due the lack of energy. .
As results, the body will breakdown fat in the adipose tissue and the proteins in the muscle tissue will synthesize glucose (blood sugar) for energy (Gluconeogenesis). Which is something you want to avoid and/or minimize as much as possible!
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Thus, by applying the 8-15% rule you’ll experience the following benefits:
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✅ Progressive Lean Mass Growth
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✅Very low to none muscle loss ( by consuming 0.8- 1.5 grams per pounds body weight.)
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✅Continuous visible abdominal muscles
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Cons:
❌ micro gains (but would yield into heavy gains overtime).
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Do’s .
✔️Implementing 4-6 weeks bulk and cuts .
✔️Track your fitness routine and Macros. .
✔️ Determine you’re protein tolerance level during the cut (everyone body depending on the age, activity level etc requires specific protein intake to avoid muscle loss. .
✔️Measuring your muscles to track you’re progress in order to make necessary adjustments when needed. .
#personaltrainer #fitnessnutritionist #trainsmart #leangains #fitness #bodybuilding #ketobodybuilding #ketofitness #ketofit #smartgains #fitnessknowledge #getfit #trainhard #physique #physiquegoals #gym #gains #fitspo #fitfam #instafit #instafitness #instagood #folow4folow #physiquefreak #bodypositive #youcandoit #smartleantutor

My favorite season is here! Pumpkin Everything Season! Awww the aroma of pumpkin pie spices! The Perfect Bar definitely embraces that pumpkin pie spice thing! Combined with some other super foods, it's a pretty good snack option! Can be found in the refrigerated section of Whole Foods and Trader Joe's.
#pumpkinseason #healthyoptions #healthysnacks #fitsmymacros #autumn #fall #pumpkinpiespice #fitbodies #keepitclean #trainmean #fitfam #fitchicks #fitnessover40 #fitnessover50 #eatinghealthytastesgood #healthyfats #healthycarbs #leanprotein #buildmuscle #nasm #personaltrainer #fitnessnutritionist #equestrianfitness #gigifit 🎃🥧🤗

Great if you're looking for a light, healthy dinner! Smoked Salmon Avocado Wrap!
The wraps I use are Ezekiel 4:9 sprouted grain flourless wraps. A bit of Vegenaise, chopped green onions, lightly smoked salmon and sliced avocado. Sometimes I add leafy greens and quinoa if I have it on hand.
So delicious!
🥑🐟🌳🌱🌿
#quickeasymeals #weightloss #fitfam #ilovesalmon #fasthealthyfood #peopleonthego #notimefordinner #cleaneating #macros #lowcarb #fitover40 #nasm #personaltrainer #fitnessnutritionist #gigifit 💪

➡️THE TRUTH⬅️
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There are 2 ends of the spectrum.
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They are black and white OR polar opposite.......
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One side fuels PERFECTIONISM
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The other side admits DEFEAT
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It’s funny how people feel like they have to be on one end of the other. Myself included (long ago).
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I don’t know where it comes from?🤔
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This “idea” that is has to be all or nothing. In or out. 100% or 0%....
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We do it to ourselves. These unrealistic, unmaintainable levels that we never wanted from the beginning. 🤷🏼‍♀️
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👉🏻I HEAR THIS👇🏻
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I just need to learn to give up sugar.🍩
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Say no to soda for good.🥤
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Go to the gym 7 days a week.😩
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Not eat out anymore.🍔
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The list goes on and on and fuels PERFECTIONISM.
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Then you have the “Fitness Buffs” who seem like they have it all figured out.🙄#fitnessfrauds
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Only eating “Whole Foods”🍎
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Water only💦
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Living at the gym💪🏻
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Saying ❌NO❌to junk food.🍕
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All the while missing out on life and not having fun.
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Don’t get me wrong. I know what sacrifice looks like. I have been on BOTH ends of the spectrum. I have lived and breathed “discipline”. I don’t think there is anything wrong with committing on a high level for a short period of time. .
There is something that ignites in you 🔥when you commit on a higher level. It’s better than suffering in pain from not loving how you look and feel. Basically, feeling out of control....
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HOWEVER
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It doesn’t have to be one or the other. Balance is the 🔑 plain and simple.
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•Loving your body
•Losing weight
•Living a healthier life
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It Doesn’t take a freak ton of work.
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This 👆🏻is why it freaks people out.
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The simplicity in it is what makes it difficult.
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There are NO rules. The reason you don’t stick with your “healthy lifestyle” is because you didn’t define what you wanted it to look like.😊
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Do you like soda? Cool...drink it in balance.
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Do you like to eat hamburgers with your kids? Cool...go get one.
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You don’t understand it and that is WHY people fail. PERIOD!
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15 years in the Fitness industry has taught me this.....CONSISTENCY is more important that INTENSITY. .
Do not start something that you cannot see yourself maintaining 3 months, 6 months or a year from now.
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Need help? Message me..♥️Joanna

HAPPY FRIDAY EVERYONE!
Keep this in mind for the weekend 😎

Нет мышц - ой фу у неё все висит😂 Есть мышцы - ой фу она наверно гормоны колит, на мужика похожа 😂😂😂 Вот и до меня дошли 🤗
Вы слышали наверно когда человек достигает каких-то успехов в чём-либо, его начинают поливать грязью💩
Так вот история моя:
когда я ходила серой мышкой, полной мамой весом 80 кг меня все очень любили и хвалили какая же я молодец что сижу дома с детьми🤪 и все такое))) Как только я вышла за рамки стереотипов мамы двух детей началось🙄... ———————————————————————————
Первые как ни странно начали сплетничать некоторые тренера мужчины 💪😃 ну хоть где-то же надо преуспеть😌😎 Распространяют сплетни что я купила все свои сертификаты и не училась 🤔
Вторые пошли женщины которые меня не знают😃✊ говорят что колю себе гормоны для роста мышц при том что ни те, ни другие не знают сколько сил, сколько выдержки, времени и самодисциплины, мне стоило мое нынешнее тело 😔
Началось все после второй дочки с весом 85 кг с простого дефицита калорий, потом поняла что далеко на этом не уедешь и начала силовые тренировки 💪
Дальше - больше!)) Закончила разнообразные курсы по силовым,функциональным тренировкам, прошла курс нутрициологии и сейчас в процессе ещё одних) но пока это будет для вас сюрпризом 🤫

Но вопреки всем злым языкам я буду продолжать расти и двигаться вперёд! 💪 Самое главное помогать людям преодолевать себя и становиться лучше чем вчера👊🏻🔥
Сила не только в мышцах, но и в личности ❤️😘🙌🏻 #персональныйтренер#фитнеснутрициологистра#тренеристра#спортистра#сжиганиежираистра#силверистра#силаличности#personaltrainerrissia#sportrussia#befitrussia#fitnessnutritionist#какпохудеть#вопростренеру#онлайнконсультациипопитанию#мамадвух#mommyoftwo#happymom#healthymom#здороваямама

Let’s talk supplements and nutrition!🍠🍑🍍🥗🥑🥒🥝🍇🥩
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Eating healthy and getting the right supplementation is important not only for your body but also your mind.
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Good things in equals good things out.
Garbage in equals garbage out.
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Yes, everything in moderation. Ice cream, burgers, and donuts are okay every once in a while, especially if you already have healthy practices.
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And trust me when I say you will feel better if you focus on your diet.
It’s hard to change eating habits, and I am very understanding of this. Need help?
Let me know!
Let’s get the results you’ve been looking for! .
#fitnessnutritionist #dietright #foodie #gymhealth #foodfirst #supplements #individualized #fitforlife #fitness #thegym #trainforlife #success #drebody #thekitchen #fitfam #mindfulness #eatmindfully #awareness #iowacity #iowacitytrainer

When I was in my 20s I thought 50 was so old. So maybe subconsciously I found the fountain of youth, so I never had to look 50. I definitely don’t act my age either. People in there so called “Middle Ages” act like their life is half over. I act like it’s just beginning. It’s all in how you think 🤔 and how you eat & how you move. We’re all going to get older but if you could still remain looking & acting as if you were in your 20s why wouldn’t you ? Those were the good ole days or are they happening now?
I’m a wellness coach for all these things to change your life, reach out to me and let’s begin your change.
Happy Thick Girl Thursday! .
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#thickgirlthursday #50andsexy #50andfit #fitnessover50 #thickwomen #bootylicious🍑 #personaltrainer #wellnesscoach #fitnessnutritionist #fountainofyouth #strongmoms #weightsforwomen #instafollow @kstrong.fitness

PROSTATE HEALTH
Maintaining prostate health should be a concern for all men, because as they age, many are at risk for developing prostate problems.
When this occurs the enlarged prostate gland presses against the urethra tube which carries urine away from the bladder.
A healthy diet and exercise, coupled with targeted, standardized botanical extracts, such as those found in USANA’s Palmetto Plus, may help support prostate health.🎯 THE BENEFITS OF PALMETTO PLUS

Palmetto Plus is a science-based supplement for men that supports prostate health.🕺🏻 Formulation includes a combination of saw palmetto, lycopene, and soy isoflavones, which have been shown to assist in retaining prostate health.

THE SCIENCE OF PALMETTO PLUS
Considerable clinical research has shown that a significant percentage of men using saw palmetto show a positive correlation between saw palmetto and prostate health.👨🏻‍⚕️ Lycopene is the most abundant carotenoid (vitamin-like compound) found in the prostate and may play a role in supporting a healthy prostate by supporting a balanced immune function and providing antioxidant protection.💪 Soy isoflavones, a group of phytochemicals found in soybeans, have been shown to help maintain health functions throughout the body.👏🏼 Click on the link in my bio @shirleywu_sportsnutrition for up to 20% off Palmetto Plus

Building muscles while burning fat is something we all crave, but we all have difficulties achieving and/or maintaining it.
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Therefore, for the following days I’m going to show you different hacks that you could apply immediately that could help you make some gains effectively. .
IMPORTANT NOTICE: in order for you to apply these hacks to the max, you have to get LEAN FIRST.
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Part 1 hack: Carb Back-Loading (CBL): This is a strategy you can use to burn fat while building rock hard muscles by restricting your carbs consumption until after resistance training. .
After resistance training your body won’t be able to store fat up to an hour which means it’s the right time to consume carbs and protein sources to fuel your muscles. .
How: During the day you’ll do intermittent Fasting (IF) and breaking your fast with low carbs food until you’re doing with resistance training.
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Yes, you’re skipping breakfast, because what you’d probably don’t know is that upon waking up your body is actually in fat-burning mode which means that you’ll burn high levels of fat than normal. .
Results: you’re body will learn to absorbed carbs more efficiently into muscles without allowing it be stored as fat. Also, it won’t cause any muscle loss due to the resistance training which is actually very catabolic.
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Don’ts:
❌ Don’t over consume carbs in the name of CBL than you supposed to.
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❌ Don’t over consume protein food sources because this could spike your insulin level due to gluconeogenesis. .
Do’s:
✅ Calculate your macros depending on your fitness goals to avoid overconsumption.
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✅ Supplement with MCT oil or powder to enhance the fat burning process during training.
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✅ Consuming fewer calories in the morning and feast in the evening will maximize fat loss and muscle tissue growth.
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#personaltrainer #fitnessnutritionist #nutrition #nutritionhacks #carbbackloading #bodybuilding #gains#fitness #fitnessjourney #tipoftheday #bodybuildingdiet #instafitness #instagood #fitspo #fitfam #instagains #leanmuscle #leangains #fatloss #intermittentfasting #healthylifestyle #muscle #fitlife #dedication #knowledge #smartleantutor

Last winter at my strongest. 265. I haven’t PR’d yet, but last night I repped 245 for 5 & that makes me so stoked to hit a new PR this winter.

Of everything in my client’s food journal I read today, beer is the only thing that got an exclamation point 😂

⬇️English below Spanish:

2009 vs 2018 (mi día # 1 de entrenamiento fue Dic, 31, 2013)
Por esto es que amo las fotos, peso quizás el mismo pero en las fotos vez los cambios. .
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2009 vs 2018 (My first day of training was Dec 31, 2013).
This is why I love pictures ... weight probably the same.
#%110natural #EatTrainSleepRepeat 😌 #Lifestyle #transformationTuesday

NUTRITION FOR WEIGHT LOSS 🥗

While exercise🏃‍♂️ is important for general well being, reducing your calorie intake is perhaps more effective for weight loss if that’s your goal. 🎯

Reassess your dietary intake starting with how you shop🛒, how you cook👨‍🍳, and of course, your eating habits. 🍽

The benefits of a healthier weight is life-long and worth your efforts! 👍

I don’t know where I read this... but 🙏🏼🙌👏💕✨
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I choose …
To live by choice, 😉
not by chance.
To make changes,
not excuses. 🙅🏻‍♀️
To be motivated, 👊
not manipulated.
To be useful, 👌
not used.
To excel,
not compete. ✨
To choose self esteem,
not self pity.
To listen to my inner voice,
not the random option of
others. 🙌👏
To always build myself up,
not break myself down. .
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✨ MotivationMonday and everyday 🤗💕

UPGRADE YOUR CAREER + NOURISH BODIES!⠀

Use code "FNC35" at checkout to SAVE 35% on your Fitness Nutrition Coach Certification with NESTA.⠀

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You will benefit from this course if you are a personal trainer, registered dietitian, group fitness instructor, wellness coach, diet coach or health coach. You will also benefit if you are new to the industry.⠀

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NOW is the perfect time to upgrade your coaching and training resume! Our popular Fitness Nutrition Coach Certification is SALE! ⠀

You can get 35% off NOW when you use code "FNC35" at checkout! Sale lasts through September 18th - DO NOT HESITATE!⠀

You can now become a Complete Fitness Professional by adding this distinguished nutrition coach credential to your resume. Nutrition education separates you from other fitness trainers and coaches.⠀

➡️➡️➡️ https://www.nestacertified.com/nutritionist/⠀

You will benefit from this course if you are a personal trainer, registered dietitian, group fitness instructor, wellness coach, diet coach or health coach. You will also benefit if you are new to the industry.⠀

When you complete this program, you will have in-depth knowledge of nutrition, client behaviors about nutrition, and various business and career options for your new knowledge.⠀

You will acquire the needed skills to help a wide range of clients achieve their health and nutritional goals.⠀

Learn more NOW by taking our FREE web-class!⠀

➡️➡️➡️ https://www.nestacertified.com/nutritionist/⠀

#fitnessnutrition #fitnessnutritionspecialist #fitnessnutritionist

Sunday’s foodie gains are Monday’s booty gains 🙈

😘👑

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