Diamonds Lifestyle & Performance

Proud of our girls! Second year out and coming home with hardware!

NCA College Nationals Intermediate All-Girl D1A Bronze Champion

1% of something is better than 100% of nothing.
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Some times your win for the day may just be showing up. Especially as a trainer this is something that holds true! I live in the gym day-in and day-out and I love what I do. There are times that even I don't want to go in. But I know in order to get to my goals I have to do the work.
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Not every session is going to be a fun PR filled session. Just remember times doesn't stop because your might be a little tired!

Why do New Years Resolutions fail???
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The two biggest reasons why people do not complete thier new years resolution is the goals are either to long term or the accountability is not serious enough.
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Take your generic goal of losing weight. Instead of saying "im going to lose weight" be more specific. Set smaller more attainable goals with an actual time line on when you should meet your goals.
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Your accountability should be stronger than putting a reminder. Personaly I put money in a set ammount of money in a account everytime I achieve a mini-goal. At the end of the Alloted time I only get to spend what I earn.
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What can you do to enhance your goals to be more successful this year?

National Coffee Day!
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Anyone who knows me know how I like my coffee! 💯Black Cold Brew 💯
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I have been known to try different coffee!
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Comment below how you take your coffee?

What is your goal for this month?
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If you dont have a goal for this month why don't you take 5 minutes and make one!
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Do you want to hit all of your prescribed workouts, hit your protein mark every day, or even clean for 10 minutes a day?
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Comment below what your goal for this month will be !
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Protein Supplementation & Lactose intolerance
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Whey protein is the most common / cost effective source of protein supplementation. For lactose intolerant people this is an issue because Whey Protein is make from milk. It still contains the lactose. There is a way around this however!
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Personally I use a dairy-free protein powder. It uses other animal based protein sources such as fish, beef, eggs, and chicken. Because it is dairy free there is no worry over lactose!
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Whey "ISOLATE" protein is another great alternative. While it is still a dairy based protien it is refined to the point that there is less than 1% lactose in the powder. So depending on you level of intolerance this is a suitable option.
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Lactase Enzyme! (i.e. saving grace) Most people with an intolerance already know this wonderful option! The supplementation usually comes in a pill or powder form. This supplementation is the enzyme needed to break down the lactose. It can easily be added to you protein powder to help you digest it.
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Everyone's level of intolerance is different so find what works best for you!

I have traveled quite a bit over the last several years for work and eating while traveling is hard!
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It's possible to eat clean and maintain the progress you have made while traveling! Here is 3 tips on how!
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1. Plan ahead. Breakfast is a perfect opportunity to bring a protien shake to make sure you are getting in what you need.
2. If you know where you will be going to eat in advance then take a peek at the menu and go through your options.
3. Ask for substitutions! Don't be afraid to ask for grilled chicken instead of fried chicken!
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Preparation is key!

Unilateral vs Bilateral the eternal debate! Or is it?
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Before you really get into this endless rabbit-hole of a topic you should first clearly define what your GOAL or desired outcome for the movement is. Even after that they're are a lot of WHAT IF questions that can be asked.
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My consensus is that in what ever situation a combination of both is the best way to go. That is why all of my clients from my athletes to general population have both programmed in to their training.
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COMMENT below which you prefer!