Krystal's Body Shop

I love data! ☕️

Why coffee is good for your muscles too The drink’s benefits for brain and heart health are well known, but new research suggests coffee may also boost muscle mass

Fascinating!

Scientists find humans age dramatically in two bursts – at 44, then 60 US findings suggesting ageing is not a slow and steady process could explain spikes in health issues at certain ages

Consistency is the practice of regularly and reliably repeating the same actions, behaviors, or routines over time. It involves a steadfast commitment to maintaining a particular course of action, even in the face of obstacles or distractions. Consistency is about reliability and predictability in one’s actions and efforts.
 
Why is consistency so important?
 
It allows you to gather data, track trends, be aware of patterns of behavior that are all reliable so that if something needs to change, it’s easy enough to spot what needs to change and why.
 
The body thrives off of consistency. Whether it’s a movement you’re learning or an eating pattern you’re implementing, the body wants that consistent input in order to learn and master that new skill and begin adapting to it. Adaptation is essentially a result so if you want results you need adaptation by way of consistency. If you’re not consistent, how can you reliably change anything since there’s no regularity in behavior to know what actually would need to change? This is why I’m such a fan of tracking food (protein!!), steps (temporarily), and workouts (always). How do you know what you need to change if you don’t know what you are doing? Collect the data. Practice the skill. Do it daily. Celebrate your wins!
 

Use this as a quick guide when planning what to eat. There’s so many great items missing from this list, but I could only fit so much.
 

There’s a lot of scared consumers popping up after a Netflix documentary. Remember, Netflix is entertainment. Here’s a breakdown of the study and why you don’t need to be scared. Always do your own research.

Do I Owe Vegans An Apology? New Study Review | Educational Video | Biolayne

If I could encourage every person who has a weight loss goal to live in maintenance for at least 6 months and master the basics, they would be more likely to set themselves up for success. Losing weight is (often times) the easy part, but more often than not people don’t know what to do when the diet is over, therefore they end up right where they started.
 
If you are currently seeking weight loss, can you check these items off your list of daily habits?
 

Holiday hours! I WILL now be having class on the 26th (starting at 9am) since I have to take the 27th off. If you have sessions on the 27th, after 10am, I will be rescheduling those. Sorry for the inconvenience.

Closed Dec 25, 30
Jan 1.

Just a reminder, I am closed tomorrow and for the remainder of the week! See you on the 27th.

Happy Thanksgiving!

ADD: 3-6oz protein (chicken, ground turkey, ground beef, etc)!! But a delicious base packed with fiber and flavor!

Butternut Squash, Kale and White Bean Soup Butternut Squash, Kale and White Bean Soup uses seasonal ingredients to create a comforting 1-pot meal. Vegetarian + ready in just 40 minutes

Summarizing yesterday’s reel. How do we progress? See above. Do you follow a progressive overload program? Tell me in the comments.

I often get this question. The truth is - it depends on your goals, and you likely aren’t eating enough. Too many women are are under-eating as it is, and losing precious muscle at a rapid rate. Prioritize protein at every meal. You’ll feel satiated, maintain and/or build muscle, feel better, and perform better. You have nothing to lose.

Are you aware of how much protein you’re consuming? Drop me a comment.

We have a new trainer in town! Meet, Andrea Wald - Wilmette mother of 2, fitness enthusiast, and someone I know who will inspire you to take your health journey to the next level.

Andrea will be working for a few hours a week, slowly taking clients off my waitlist. We will be reaching out to those first before she takes on new clients.

I am excited to have Andrea with me and can’t wait to get started!