30 Ways to Get 30 Grams of Protein

In this blog post, I am sharing various protein sources that are ~30 grams of protein from chicken to plant-based options.โฃ The macros (short for macronutrients) that are listed are for the cooked versions of the protein sources. Pick four items from the list, and BOOM ๐Ÿคฏ ๐Ÿ’ฅ, thatโ€™s 120 grams right there. If you need more, you have plenty … Read More

What will you BUILD in 2022?

Writing down goals and habits

What will you BUILD in 2022? Will it be things that build you up or tear you down? Will you build sustainable habits or will you do more quick fixes that are unsustainable? Will it be… Unsustainable health changes More fear of food More obsessive fitness regimens More discorded eating patterns More banned food groups More dieting. More quick fixes … Read More

What the heck are macros?

macros

You’d be surprised at the number of people that don’t know what macronutrients are! So, let’s dive in! What are macros?ย  The abbreviation is short for macronutrients.ย  Macros are protein, fat, and carbs. All foods are made up of one or a combo of the three macronutrients. Understanding what you eat is imperative, and it helps us understand our own … Read More

๐€ ๐’๐”๐๐„๐‘ ๐’๐ˆ๐Œ๐๐‹๐„ ๐’๐“๐€๐‘๐“ ๐ญ๐จ ๐…๐€๐“ ๐‹๐Ž๐’๐’ ๐–๐ˆ๐“๐‡๐Ž๐”๐“ ๐„๐—๐“๐‘๐„๐Œ๐„๐’

fat loss

  I see so many women blindly slashing their calories, dropping them down to an inadequate sustainable amount. This is a huge mistake; please donโ€™t do that. The best way to approach your fat loss phase is with sustainability in mind. If you want to get out of the yo-yo diet cycle, it is imperative that you take a better … Read More

๐—›๐—ผ๐˜„ ๐˜๐—ผ ๐˜€๐˜๐—ผ๐—ธ๐—ฒ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—บ๐—ฒ๐˜๐—ฎ๐—ฏ๐—ผ๐—น๐—ถ๐˜€๐—บ

metabolism

โŒ Eat 5-6 meals a day every 2-3 hours!โฃ โฃ โŒ Take fat burners.โฃ โฃ โŒ Do high rep circuits with light weights or hours of cardio!โฃ โฃ โœ… Eat enough food – eat balanced meals with all macronutrients. Make sure you are eating enough PROTEIN! Meal frequency and meal amounts comes down to personal preference.โฃ โฃ โœ… Lift weights … Read More

Is Intermittent Fasting Right for YOU?

intermittent fasting

  In this IGTV, I discuss why Intermittent Fasting is Probably NOT for You! A STRONG friend, on my last IG Weight Room Wednesday, asked if I do IF and that she is looking into it herself.โฃ โฃ No! During my extreme dieting days, before it was popular, I gave it a shot! I was not too fond of it. … Read More

When is it time to take a diet break?

diet break

Hey, STRONG friends, popping in with a Beauty of Strength fam bam question that came through on my weekly Weight Room Wednesday Q&A. So, a STRONG friend asked, “How often/when should you take a break? For how long? Let’s start with… What is a diet break? Taking a break from dieting and eating at a maintenance calorie level for a … Read More

7 Strength Training Habits for Women Who Lift the Things!

strength training

1. Get your warm-up in before you start lifting. It doesn’t have to be too long. Do 3-5 rounds of some dynamic warm-up drills and then hit the iron. This will prep you for your lifts, bring your core temp up, prevent injury, warm-up your joints, and get your mind ready for your training session. 2. Track your workouts! So … Read More

5 ways to make your workouts more challenging!

how to make your workouts more challenging

There’s a shortage of equipment, at least in the stores, during this Corona Situation. Gyms are still closed – sad ๐Ÿ™ face right, of course for very good reason – for the CORONAVIRUS, in my Cardi B voice! Let’s flatten this curve, sooner rather than later!!ย  All of us meatheads are missing the iron though – well, at least the … Read More

Band Resisted Dumbbell 1.5 Romanian Deadlift

romanian deadlift

Have you ever added a resistance band to your exercises? If not, you should. It’s a great tool to enhance your training!   Iโ€™m usingย @nick_tumminelloย amazing NT Loop to add resistance to my Romanian Deadlifts. I looped the band around a slide-out tray inside the storage compartment in my RV.ย #improvising No NT Loop, no problem, a super band (a band without … Read More