Surprise! On the morning of Saturday, November 25, 2017 (one day before my due date) I woke up at about 5:30 am to go to the bathroom. I was about to sit down on the toilet but as I was pulling off my shorts I felt a gush of liquid. I knew I was very Read More
Fit Pregnancy Workout Weekly Schedule
People often ask me what my workout routine looks like. My weekly pregnancy workout schedule actually doesn’t look that much different than my “normal” workout schedule except when it comes down to exercise selection and intensity! What follows is an ideal outline of my week but since getting pregnant (twice!) and now having a toddler Read More
The 6 Best Pregnancy Core Exercises You’ve Never Heard Of
Core training during pregnancy can get very confusing. Should you stop doing core exercises completely? Can you do anything other than planks? What should i do instead of crunches and sit-ups? What are the best pregnancy core exercises that won’t cause diastasis recti? The good news is that training your core is safe during pregnancy and, Read More
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
Pregnancy Love Handles Workout (No Equipment Needed!)
I was recently asked about exercises that target the love handles that are safe for pregnant women. Love handles is a popular term for the excess fat that accumulates around the waist and hips. Performing exercises that target the obliques can help strengthen and tighten your midsection. Even during pregnancy, core exercises can help strengthen Read More
Best Macros for Your Goals
Ok so you are ready to hop aboard the IIFYM train but what are the best macros for you? Calculating your TDEE (Total Daily Energy Expenditure) and even calculating macros by hand is easy enough. But what if you have no clue how much of each macro you need? Even with the same calorie intake, Read More
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
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: 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
What the Heck Are Macros?
Following up on my last post about flexible dieting, today we are going to talk a little bit more about macros or macronutrients. When we use the term macros in respect to flexible dieting we are talking about the basic and essential nutritional components of our diet: carbohydrates, protein, and fat. What Role Do Each Read More