Online Fitness and Nutrition Coach who empowers working adults to maximize their physical freedom through flexible programs that fit their lifestyle.
10/09/2024
Everybody should be doing resistance training in order to take care of our bodies for the long term. 🧍🧍♀️
You can make quality fitness training a part of your lifestyle to have improved sleep 😴 , more energy ⚡️, to feel stronger 💪🏼, and so much more!
If you or anyone you know is not currently strength training 2x per week, let’s get in touch about getting fitness into your life in a sustainable way 👏🏼
Here’s a great row variation with straight arms that can performed with a cable or resistance bands!
I recommend aiming for 12 reps for this stability-endurance exercise - and saving the lower rep/higher loads for bent arm variations.
This row variation improves posture and you should feel this in your lower trapezieus, an often weak mid-back muscle that is key for shoulder stability!
This variation you will need to use less weight than a bent arm row because the increased lever-arm. 📐
This variation with palms forward will also challenge your shoulders and forearms to maintain an externally rotated and supinated position, the opposite of typing in a computer! ⌨️
This will also shift the emphasis from biceps 💪🏼 to triceps as you maintain a straight arm.
Make sure you don’t shrug your shoulders or round them forward as you pull back!
Superset this exercise with triceps push downs for an efficient triceps burn 🔥
08/09/2024
I have been loving adding fennel and leeks to pasta recently!
This may not be the most beautiful dish but it did sustain me for many meals this week without a lot of effort cooking. 👨🍳
The most important things to plan for meal prep are:
1) Are you including protein 🥩 (in this case, frozen beef meatballs from Trader Joe’s)
2) Are you including vegetables? (Leeks, fennel, spinach)
2) That it doesn’t take up more time and energy than you have to make it!
In an ideal world, not frozen would be a less processed option but would require more time and prep.
This recipe was easy and took about 30 minutes to make 6-8 servings.
- Chop up fennel and leeks, cover in olive oil and seasonings, put in the oven at 400 degrees for about for about 20 minutes or until soft/maybe slightly browned on the edges
- Boil water (with salt of course) and cook the pasta
- Cook a bag of chopped spinach down in the sauce on the stovetop and then frozen meatballs for 20 minutes
08/03/2024
I asked one of my clients, Natalie Van Horn, if she was willing to write me a testimonial after crushing it through 2 months of my Bodyweight and Bands program. 💪👊
She ended up highlighting many of the benefits of my online training programs, such as:
- affordability
- convenience
- getting feedback on exercise technique
- getting results
- technique videos
- communication with your coach
Check out the Band and Bodyweight program here: https://mailchi.mp/e3661c4997d8/v7d01vyqra
08/02/2024
High Impact Nutrition Fundamentals: Provide Adequate Nutrients for your body
Today, let’s focus on protein 🥩
Eating enough protein is going to make a difference in your life and your gains 💪🏼
Start with the practice of consuming lean protein at most meals 🍛
You can work on this by planning your weeks meals and including protein for your meals in your shopping list each week ✅
If you are successfully including lean protein in most meals (think 80% of the time), then it’s time to consider getting more specific. 👇🏼
1️⃣ Before you get out your calculators, try consuming 2 palms full of protein per meal (if eating 3 meals per day)
This will likely be enough protein for you, but if you prefer numbers - consider tracking with an app such as Cronometer or My Fitness Pal using the intake guidelines below 👇🏼👇🏼👇🏼
Although there is an ongoing myth that 1g protein per lb of bodyweight is needed for maximizing building muscle, research indicates that number seems to be .82g protein per lb bodyweight. 🤓
Here’s an article with references for y’all:
https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
07/31/2024
“Free is for me” - My Mom many times over the years
This 🆓 opportunity is for YOU!
Try out my fitness app to get a feel of how on-demand beginner friendly workouts are delivered 💪🏼
After the first week, if you choose to continue it only costs $20/month or $5/week to keep access to the programs for mobility/stretching, bodyweight strength, and 10 minute core workouts. 👏🏼
Let’s talk about push ups!
Push ups are a great way to strengthen your chest, shoulders, triceps, and core using your bodyweight.
A few cues:
- Keep your elbows towards your sides so your body makes an arrow shape —> instead of a “T” shape
- Imagine you are holding a full plank throughout the movement
- Without moving your arms closer to your sides, imagine squeezing an orange in your armpits or imagine this is a row movement to help engage your shoulder blades
Progression:
1) Elevate you hands on a surface and gradually perform on lower surfaces
2) Eccentric floor push up (lowering to the floor, then use knees to get back to a full plank start position)
3) Full floor push ups
A good goal is to perform 12-15 solid reps before progressing towards full floor push ups
If you need an additional challenge once floor push ups are not a challenge, try elevating your feet or holding one foot in the air!
If you want to take the guesswork out of your training and progress efficiently towards your fitness goals, shoot me a DM or check out my website in my bio on how we could work together online!
06/15/2024
For more background: https://www.precisionnutrition.com/ways-to-know-if-your-nutrition-plan-is-working
Sometimes, it can be really tough to tell if you're actually making progress on your journey to become the fittest, strongest, healthiest version of yourself.
Because any of the common ways to measure progress — body composition, blood work, and the scale — are prone to false negatives. They can make it seem as if nothing’s happening when, in fact, you’re making great progress.
That’s why it’s important to use other progress indicators as well. So, before you give up on a nutrition plan, consider whether…
🍴 You feel satisfied after meals.
That might be because you’re eating slowly. Choosing fresh foods. Leaving less room in your diet for processed foods that rev the appetite and never seem to fill you up.
💥 You have more energy.
One day, you wake up one minute before your alarm. Your eyes are actually open. You even feel… kind of… happy?
💤 You’re sleeping better.
All of a sudden, you seem to wind down an hour before bedtime without a problem. You follow your sleep ritual and conk out easier than ever.
🏃You feel great.
And you’re making friends with your body shape and size.
😃You’re in a better mood.
More confident, like change is possible.
💪 You’re stronger and have more endurance.
Maybe you start to notice your muscles aren’t as sore, you can do more work overall, and you’re fresher and recover better.
✨It feels more like a lifestyle.
You’re just… living. You’re in a nice, natural normal-day rhythm that doesn’t feel like being “on” or “off” anything.
Each of these progress indicators can show you real, meaningful change.
To learn more, DM me!
06/14/2024
It's and this is yet another for a quick and light breakfast - this time with some spreadable goat cheese 🐐🧀 and strawberries🍓on multigrain bread 🍞
I've goat to say, I am a big fan of cheese with my breakfast...
06/12/2024
5 Universal Principles of "Good" Nutrition
[For more background: https://www.precisionnutrition.com/principles-of-nutrition]
Yes, nutrition is often confusing, uncertain, and hotly debated.
But these principles are indisputable – and often transformative.
TYPE 'YES' if you agree 👇
06/11/2024
👀Check out my new website https://seymourphysicalfreedom.mailchimpsites.com/
Sign up for a program for as low at $20/month after a 1 week free trial 😯
💪Feel stronger every week 💪
🏂🚴♀️🧗♂️ Do the activities you enjoy 🚣♂️🏌️♀️⛹️♂️
More programs coming soon!!
It's Technique Tuesday! Here is a short technique video for 3 point dumbbell rows on a bench so you can get the most out of every rep!
Here's how to do it:
- Set up with one knee and the same side hand on a flat bench. Have your other foot on the ground outside and behind your hip. Keep your hips level, ribs in line with your pelvis, and back straight.
- Take the weight in the free hand with your palm facing your feet. Keeping your hips level and back straight, pull your shoulder back and elbow towards your hip with a bent elbow.
- Lower under control back down to the starting position.
- Try to stabilize the rest of your body while pulling, so only the arm holding the dumbbell is moving
BONUS: Which cues am I saying to do but not executing perfectly on in this clip? (there are two things I see when watching this recording)