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June 17, 2015

Another fitness myth that must die.

NO, you will not magically gain weight if you eat after 7pm. I don’t care if you’re eating fat, protein, carbohydrates,etc. This simply isn’t true.

Weight loss will always come down to being in an energy (calorie) deficit, period. Nothing crazy complicated about it folks.

Don’t be afraid to eat after 7pm. You won’t get fat provided you stay within your macros (carbs,protein,fat) but I can’t guarantee you won’t turn into a Gremlin.

May 2, 2015

How to lose weight with PCOS

The Facts:

Insulin resistance is the main reason why it’s more challenging for you to lose weight with PCOS and generally.

About 80% of the women with PCOS have insulin resistance but then again if you’re overweight…

Chances are you already have an insulin resistance but without me going into a long complicated explanation of what insulin resistance is…

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March 2, 2015

Decrease body-fat and improve overall conditioning

For decreasing body-fat and truly maximizing your time spent in the gym I recommend high intensity circuit training. This is a fast and efficient way to lose body-fat and elicit aerobic and metabolic effects. Research shows that the benefits of circuit training can last as long as 72 hours…far longer than doing traditional cardio for fat loss.

My clients like metabolic workouts because of the shorter rest periods which means the workout is shorter and may actually be more beneficial then someone simply going through the motions for 60 minutes. You are able to get in and out of the gym in a relatively short amount of time.

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February 12, 2015

How to help end emotional eating

Do you find yourself constantly struggling with overeating? This may be why.

Dopamine is a hormone that is involved with appetite regulation and the reward system in the brain.

Did you ever wonder why you couldn’t stop at just one cookie or slice of cake? or why you eat even when you’re not legitimately hungry?

A lot of people get caught up in overeating because of the momentary pleasure it produces…and then the guilt and shame follow.

Here are 6 tips that can help you balance your dopamine.

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August 29, 2014

Figure out how many calories you need to support your fitness goals.

So you have decided that you want to lose weight and get into shape. If you plan on making this time successful you need to know how much to eat daily. In terms of your energy needs you can use the formula below to calculate your daily caloric [energy] needs.

I would break these numbers up like so. Take your body weight and use that number for the amount of protein you’ll eat daily. So if you weigh 150 pounds then you’ll eat 150 grams of protein per day. Then take the number you came up with for daily calories and times that by 0.30 and divide by 9. That number will be your daily fat intake in grams. Then take your numbers for protein and fat, add them together, then subtract from your daily calories and divide by 4. This number is your carbohydrate intake in grams.

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