Tiffany Chag Nutrition + Training

Thank you. Full stop.

Join me in Norwell, MA next Tuesday, Nov 11th from 11am-1pm for a Speaker Series on Building the Resilient Athlete.

I’ll be covering sports nutrition and giving athletes actionable tips to help them improve performance.

You’ll also get to hear about:

➡️ Injury Prevention, Management, and Safe Return to Play with Michele Lederman

➡️ How Fear Limits Resiliency in Athlete with Tony Tucci

🚨Leg curls are a great exercise for your hamstrings and glutes. This variation was particularly humbling. It’s a bit more advanced, so if you’ve never done these (or even if you have), you might consider starting with two feet on sliders on the floor (towels on hardwood works too) and build from there.

The key is to keep your glutes and hamstrings working as one unit. Meaning, you want to maintain your hip extension so your body forms a straight line from your knee to your shoulder (no bending/sagging at the hips).

Great article in Tuesdays Well section on whether women need different recommendations for longevity than men. Short answer: no.

Article quotes and — if you’re not following these two, do that now.

Here’s what was covered:

1️⃣ Exercise: we all need to strength train. This will limit us more than cardio as we get older.

2️⃣ Diet: we all need to get adequate protein (0.54g per pound of body weight), eat our fruits and veggies, and include healthy fats and whole grains (think Mediterranean diet).

3️⃣ Sleep: we all need 7-9hours of good quality and quantity sleep.

4️⃣ Meds: read the article (outside my scope).

Have questions, let me know!