love your body goasl

Love Your Body But You Can Still Have Goals

The other day I was talking to one of my clients about how I like to do a lot of shoulder exercises because I feel like my deltoids are on the small side.  Immediately, she reassured me that I look great.  I responded that I am happy with how I am right now but that Read More

Fitness Tracker

Fitness Tracker Sabotaging Your Weight Loss?

Whether you use a FitBit, apple watch, or one of the many other heart rate monitors and fitness trackers to help you reach your fitness goals you might be finding that instead of losing weight you are actually gaining! How can this be?!?! Inaccurate Estimated calorie expenditure can be off by 15% or more as measured by Read More

macro breakdown

How to Calculate Your Macros: Macro Breakdown

  How to Calculate Your Macro Breakdown Manually This is part two of how to calculate your macros manually: macro breakdown.  In part 1, I gave you some formulas to help you figure out your BMR or basal metabolic rate based on your gender, height, weight, and activity level.  These calculations gave us our daily total Read More

How to Calculate Your Macros: Part 1 Daily Calorie Intake

How to Calculate Your Macros: Daily Calorie Intake

Hey everybody! It’s about time I get back to writing!  To continue our conversation about macros and flexible dieting, I am going to show you the basics of calculating your macros manually.  The first step is determining your daily calorie intake. Figuring Out Your Daily Calorie Intake First you need to figure out your Basal Metabolic Rate Read More

6 Tips for Losing Weight While Breastfeeding #weightloss #breastfeeding | mamaswithmuscles.com

6 Tricks to Losing Weight While Breastfeeding

You’ve probably heard that breastfeeding is one of the easiest ways to lose pregnancy pounds.  By breastfeeding the weight will melt right off you, they say.  I’ve read claims that breastfeeding burns up to an extra 850 calories a day! Unfortunately, these claims aren’t exactly the truth.  Breastfeeding does burn extra calories but realistically that Read More