Strength might be the root issue.    Goblet Squats- with pain free range of motion 8-12 reps Suitcase carries- 30-60 seconds of time under tension Modified Dead Buds 8-12 each leg – with KB and arms are static  RDL’s – 8-12 reps – start with light to moderate weight Kneeling Windmill – 6-8 reps each […]

How to estimate maintenance calories  Maintenance calories are the calories you need to maintain your current body weight without gains or losses   You can use the online Precision Nutrition Calculator – be sure to select improve Health as your goal to get the best idea of where things should be.   You can also use […]

𝗛𝗼𝘄 𝗼𝗳𝘁𝗲𝗻 𝗱𝗼 𝘄𝗲 𝗵𝗲𝗮𝗿 𝘁𝗵𝗶𝘀 𝗮𝗻𝗱 𝗵𝗼𝘄 𝗼𝗻 𝗲𝗮𝗿𝘁𝗵 𝗱𝗼𝗲𝘀 𝗶𝘁 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗺𝗮𝗸𝗲 𝘀𝗲𝗻𝘀𝗲? ⁣ ⁣ Well, let’s go down this rabbit hole! 𝗔𝗻 𝗶𝗻𝘁𝗲𝗴𝗿𝗮𝗹 𝗽𝗮𝗿𝘁 𝗼𝗳 𝗰𝗵𝗮𝗻𝗴𝗲 𝗶𝘀 𝗸𝗻𝗼𝘄𝗶𝗻𝗴 𝘁𝗵𝗮𝘁 𝗰𝗵𝗮𝗻𝗴𝗲 𝗻𝗲𝗲𝗱𝘀 𝘁𝗼 𝗵𝗮𝗽𝗽𝗲𝗻. With that knowledge we need to understand and appreciate where we are actually at. What brought us here and […]

“I haven’t really lost any weight but…  A couple people at the gym commented that they see changes in my body and want to know what I’m doing, so that was exciting! “ JJ  This was exciting feedback from one of our Master your Macros participants.  She has really learned to balance a busy life […]

This meatloaf recipe is seriously one of my favorite things to make this time of year.  I love this recipe both ways. With the ground chuck or with the Turkey. Obviously with the Chuck it’s a LOT more fatty so adjust your day and your recipe accordingly. Also you MUST make the Roasted Roma tomatoes […]

We hear this a lot.  “I had some knee issues and my Doc told me just never to squat below parallel”  or after surgery they just said “don’t squat below parallel and I’d be fine”. Let’s just stop and think about that statement.  When you sit on a chair, pick something up off the ground, […]

Do I try to scale back my calories and under eat or do I go all in and try to make up for what I was short? In short – the answer is NO to both. Trying to make up for lost calories or restricting food because you “went over” the day before is a […]

My mantra is FEEL THE FEAR – AND DO IT ANYWAY I know so many things in life are scary. Committing to a goal is scary. What if we fail…what if we don’t make it. However, what is worse is never trying. Never taking the leap at all. Do something that scares you a little […]

“I worked a 12 hour shift and all they had for us to eat was bars! I came home and normally I would have just raided the pantry and binged on all the food because I was so hungry.   For the first time ever I didn’t do that. I ate a wrap loaded with […]

Pumpkin spice and everything nice. Apple cider. Caramel apples. All the fall things that A lot of us love can be delicious and amazing and make this such a special time of year but they also can be really challenging if we have health or weight loss goals.    So how do we navigate this […]