Personal Training Yoga Steveston

Most people think they eat enough protein.

When I ask new clients, “Do you eat protein?” the answer is usually yes.

But when we actually track their food and calculate their macros, many are eating only half of what their body needs.

Protein is not just for bodybuilders.

Your muscles, organs, skin, hair, immune system, hormones, and many other tissues rely on protein. It becomes even more important as we get older.

Starting around age 35, adults gradually begin losing muscle mass. Research suggests we can lose approximately 3–8% of muscle per decade if we don’t actively work to preserve it through resistance training and adequate protein intake.

By the time many people reach their 50s and 60s, a significant amount of muscle has already been lost.

Why does that matter?

Because muscle is your metabolic engine.

The more muscle you maintain, the easier it is to stay strong, active, independent, and metabolically healthy. Higher muscle mass is associated with better blood sugar control, improved body composition, and a lower risk of many age-related health issues.

A commonly recommended target for active adults is approximately 1 gram of protein per pound of ideal body weight.

For example:

If you currently weigh 150 lbs and your goal weight is 130 lbs, aim for approximately 130 grams of protein per day.

The rest of your calories can come from carbohydrates and fats, but protein should be a priority.

The photo below was my early dinner yesterday.

It included lean protein, vegetables, a little avocado, a small amount of salmon roe (ikura), and a small amount of carbs.

Do I eat like this at every meal?

Not necessarily.

But I do try to include a quality protein source and vegetables with every meal.

One of the biggest benefits of eating this way is that it keeps you satisfied for longer. Most people find they have fewer cravings and less desire to snack between meals.

How much protein are you eating each day?

Most people are surprised when they actually calculate it.

“I eat healthy, but I’m not losing weight.”

I hear this all the time.

And often, it’s true.

Many people are eating foods that are considered healthy: oatmeal, smoothies, nuts, avocado, protein bars, salads, granola, wraps, and fruit.

The problem is that healthy eating and weight loss are not always the same thing.

I’ve reviewed hundreds of food journals over the years, and the most common issues I see are:

• Portions that have gradually increased over time

• Not enough protein

• Too much snacking between meals

• Weekends undoing the progress made during the week

• Mindless eating while working, driving, or watching TV

• “Healthy” foods that are surprisingly high in calories

The good news is that most people don’t need a complete diet overhaul.

Often, a few strategic changes can make a significant difference.

That’s where having a coach can help.

Instead of guessing, you get a personalized plan based on your goals, lifestyle, preferences, and challenges.

If you’ve been saying, “I eat healthy, but I’m not losing weight,” and you’re tired of feeling stuck, send me a message.

I offer complimentary discovery calls to see if my coaching program would be a good fit for you.

Results rarely come from guessing.

Celebrating wins 🏅with bodybuilding friends and coach .k.ng.fit .k.ng

Heavy glute day+more

If you have access to a reverse hack squat machine, it’s a very versatile machine and you can perform most of these exercises in one spot instead of running around the gym.

We need to train glutes not just for aesthetics. Weak glutes are linked to a lot of lower back pain and poor posture. Strong glutes help support the spine, hips, knees, balance, and overall movement quality.

Here’s part of my workout.

1. Reverse Hack Squat Step Down

Unilateral exercise targeting glute medius and lower glutes.

10 reps × 4 sets each leg.

2. Reverse Hack Squat Good Mornings

Targets lower glutes and hamstrings.

10 reps × 4 sets.

3. Hack Squats

Quad-focused exercise that’s generally easier on the knees than regular barbell squats.

10 reps × 4 sets.

4. Cable Deep Squats With Toes Elevated

Load the cable machine heavy.

Use rope attachment at the bottom.

Elevate your toes on wedges or small plates.

Keep torso upright and squat as deep as possible.

Why elevate the toes?

It helps you get into a deeper squat and creates more stretch through the glutes. Muscles respond very well to loaded stretch positions.

10–12 reps × 4 sets.

5. Cable Crisscross For Chest And Posture

Cable handles set high.

Face away from the machine.

Micro-bend the elbows.

Bring handles toward the solar plexus in a V-shape, then slowly open back up under control.

10 reps × 4 sets.

Save for later and try some of these in your next workout.

Let me know if you have any questions!

If you are thinking about getting in shape for summer, I have few time slots opening up in person/online.

Online program includes nutrition and lifestyle coaching.

The space is limited, so don’t wait, send me DM!

May News

May News Client Transformation & Competition Results Hello My Fitness Friends, It’s already mid May and summer is coming soon. Hard to believe. First, a couple of client shoutouts because they deserve recognition.

Enjoyed being an angel 😊

Shout out to my client N. who gradually lost close to 20 pounds while also completely changing her body composition.

Not only did she lose weight and inches, but she also became noticeably stronger, fitter, and more knowledgeable in what it takes to maintain her new body composition.

What I love most about this transformation is that it was not built on extremes. No crash dieting. No endless cardio. Just consistent training, better nutrition, education, and small sustainable changes that added up over time.

You can clearly see from the progress photos that this was not just weight loss, but a transformation.
This is what happens when someone builds muscle, improves their habits, and stays consistent.

Here is part her recent 5-star Google review:

“Avital was supportive, flexible, knowledgeable and encouraging. I most appreciated how insightful she is about health for women as we age.

Her background as a nurse and her varied credentials make her an effective coach. She helped me learn about supplements, how to improve my nutrition and how to integrate small doable consistent changes.

Her nutritional program was very helpful. Her personal training was excellent. I am down just about 20 pounds and feel better overall. I am stronger and have integrated new routines that are sustainable.

I have learned a lot and find her to be patient, professional and flexible.

I highly recommend her! She is truly passionate about what she does and a good role model!”

If you’ve been struggling to lose weight, get stronger, improve your health, or create an exercise routine that you actually enjoy and can stick to, send me a message.

I offer a free 30-minute phone consultation to talk about your goals and see if my coaching would be a good fit for you.

Yesterday was a memorable day. I competed in bikini, angel wings and gowns, brought home medals, but most importantly had a great time.
Thank you to organizers, my posing coach Yelena, my fellow athletes and my wonderful supportive husband ❤️.
Official photos are coming soon.

A sneak peek into full look 😊

Happy Mother’s Day to all the moms!

To the moms raising kids.
The grandmas helping raise families.
The stepmoms.
The single moms.
The mother figures.
The women who care for others like their own.
And the dog moms and cat moms too.
Being nurturing, supportive, protective, patient, and loving comes in many forms.
I hope today you feel appreciated for everything you do behind the scenes that often goes unnoticed.

Enjoy your day. ❤️