Lo-Key Fit

🍫 🫐 Can you go wrong with creamy chocolate paired with fruity açaí? I think not!

Save this recipe for an easy to make treat with a protein base.

1/4 cup Chocolate Protein Powder from
1/2 cup sprouted oats
Pinch of salt
1/4 cup peanut butter
1/4 cup maple syrup
1/2 cup frozen blueberries
1 frozen banana
2 Açaí packets
1 cup milk of choice

•Crust: blend oats to make a rough flour mixture. Mix oat flour with chocolate protein powder and a pinch of salt. Next mix in the peanut butter and maple syrup. Press evenly into the bottom of about 6-8 greased muffin liners.

•Nice cream: blend together the rest of the ingredients until smooth and scoop out evenly over the crusts.
Freeze for about 2 hours.

•Unwrap and enjoy! 😋

Get 15% off your order with my code LOKEYFIT at equipfoods.com

Let’s get back to basics!

1. Squat
2. Bicep curl
3. Reverse lunge
4. Push up
5. Lateral lunge
6. Wood chop
7. Overhead press
8. Row

The best thing about all these exercises are that they help you in every day life from getting them off the ground, carrying your kids upstairs, lifting a suitcase overhead, to catching yourself if you slip or trip.

Exercise isn’t just about looking good. It’s about living well and aging gracefully by strengthening all your muscles.

A Deload Week is an often skipped but important part of a solid training program. Not sure what to do on your Deload WeeK? Here are a few things you can do:

Decrease your reps by 2 to 4
Decrease your sets by 30 to 50%
Add in a focused mobility and/or stretching routine
Re-visit your nutrition to make sure it’s supporting you
Increase your step count
Stay active by doing something fun like a bike ride or hike
Get a massage
Relax!

A good deload week will help you feel more energized, focused, and excited about your goals 🙌🏾

Interested in a plan that takes all of the above into consideration? Comment “deload” and I’ll get you set up!

✨Strong, Confident, Capable, we’re Lo-Key Fit!

Put your Stanley down, you’re going to want to read this first!

True hydration is not as simple as drinking a gallon of water a day. (Oh you didn’t know fit-fluencers are adding this to their weight loss advice?🫠)

I’ve found that most people haven’t been taught how to properly hydrate their bodies. Drinking plain water can still leave you feeling tired, light headed, and thirsty.

So the next time you fill up your water bottle be sure to add in a pinch of high quality salt or reach for a mineral rich drink like coconut water.

Hydration depends on your activity level, location, health status, and more. This is why it isn’t ideal to make broad recommendations about fluid needs, as they depend on so many variables.

Also, did you know that you can eat your water too?! Comment “water” below for a list of my favorite hydrating foods.

Like, Save, and Send this to your fitness bestie!

Looking for 1:1 personalized coaching or group training? Tap the link in my bio to get started!

Put your Stanley down, you’re going to want to read this first!

True hydration is not as simple as drinking a gallon of water a day. (Oh you didn’t know fit-fluencers are adding this to their weight loss advice?🫠)

I’ve found that most people haven’t been taught how to properly hydrate their bodies. Drinking plain water can still leave you feeling tired, light headed, and thirsty.

So the next time you fill up your water bottle be sure to add in a pinch of high quality salt or reach for a mineral rich drink like coconut water.

Hydration depends on your activity level, location, health status, and more. This is why it isn’t ideal to make broad recommendations about fluid needs, as they depend on so many variables.

Also, did you know that you can eat your water too?!

Comment “water” below for a list of my favorite hydrating foods.

Like, Save, and Send this to your fitness bestie!

Looking for 1:1 personalized coaching or group training? Tap the link in my bio to get started!

1st things 1st, carbs are NOT bad! A healthy diet includes carbs and a well informed person knows how to add them in.

Carbs provide glucose for our bodies and your body needs glucose for energy. Our bodies can make glucose on its own (gluconeogenisis) or use what we consume.

Here’s where moderation is key. If we have too much glucose in our bodies for prolonged periods of time it is toxic. High blood sugar can lead to damaging our blood vessels, heart, kidneys, eyes, and nerves.

Fibrous carbs I like to eat are:
Bell peppers
Carrots
Cucumbers
Mushrooms
Eggplants
Oranges

Starchy carbs I like to eat:
Oatmeal
Sweet potato fries
Jasmine rice
Bananas
Bread
Pasta

The best way to eat carbs to keep our blood sugar from spiking is to pair them with protein and/or fat in a 1:1 ratio. So if your meal has 30 grams of carbs make sure you are eating at least 30 grams of protein with it.

Both types of carbs can be enjoyed! And knowing how your body uses/stores them will help you decide how they fit into your personal goals.

If you’d like an easy list of pairings, comment “Carbs” and I’ll send it your way!
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Looking for group training or 1:1 personalized coaching? Tap the link in my bio to get started!
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I know it can feel complicated when it comes to the topic of losing weight, but here are a few research backed truths to help ya out!

-Research has shown that a slow-tempo circuit produced a greater caloric expenditure than a normal tempo with low or high intensity. Try taking 4 seconds during the “work” phase of lifting weights, then a 2 second pause, ending with 1 second to return the weights to starting position.

-Add a 60 second cardio burst (like high knees, burpees, or mountain climbers) at the end of each set in your strength training circuit. This will increase your metabolic expenditure, boost your intensity, and result in higher heart rate spikes during your workout!

-Don’t sabotage your hard work by eating junk. Focus on whole/unprocessed foods as much as possible. A wholesome diet will fuel your body for your workouts and your recovery.

-A few healthy habits that can keep you on track are meal prepping, keeping high protein snacks on hand, a consistent workout plan, staying hydrated and prioritizing enough sleep.

Were any of these truths new to you? Feel free to comment below or send me a DM!


Looking for group training or 1:1 personalized coaching? Tap the link in my bio to get started!


References
-Mukaimoto, T., & Ohno, M. 2012. Effects of circuit low-intensity resistance exercise with slow movement on oxygen consumption during and after exercise, Journal of Sports Sciences, 30 (1), 79–90.
-Richey, R. 2024. Using the NASM OPTTM model for Weight Loss. NASM. https://blog.nasm.org/using-the-nasm-opt-model-for-weight-loss

A New Year Challenge that starts in November?!!! Yes!!! I want you to get a head start on your 2024 fitness goals and stay motivated throughout the Holidays!

De-stress and boost your immune system during sniffle season by moving 3x week with me! This three-month Challenge is specifically designed to guide you through the holidays and into the new year. The Challenge is easy to follow and accessible right from my app. Simply open and go!

Price: $60, you'll have access to a straightforward workout plan that will set you up for success. (P.S. If you're not ready for 1:1 training with me, this is the perfect opportunity to get an idea of what it’s all about!)

Tap the link in my bio to sign up and let’s get moving now, and into the new year!

New Year Now Challenge! Stay fit and fabulous while keeping stress at bay this holiday season with quick 15-minutes or less workouts! Even with a jam-packed schedule, you can keep your immune system in tip-top shape and wave goodbye to holiday stress. Plus, you'll already be ahead of the game for your New Year's fitness go...