Rogue Wave Fitness + Nutrition Training

Looking for some great ways to burn some extra calories but not sure where to start? Here are some basic activities that you can incorporate into your day to help get you started.

Whether someone is embarking on a fitness/health journey or just trying to feel better on a given day, getting an adequate amount of sleep is crucial. It becomes increasingly difficult to lose weight, grow muscle and manage stress levels if we are not getting enough sleep. On top of that, a lack of sleep is associated with a number of chronic illnesses. In short, we must put an emphasis on getting adequate sleep and prioritizing our overall health. Get those 💤💤💤, you deserve it!

Hypertrophy training (muscle building) involves lifting heavy weight (75-85% of your 1RM) for a moderate number of reps (6-12 reps). It is also incredibly important to follow the cadence above to ensure the best results. With this tempo, you increase the time under tension/stress. And what do muscle and people do when they are stressed…they adapt and grow!

Initial health assessments are incredibly important when starting out on a health or fitness journey. Not only is it important, but critical to understand our abilities and limitations. This allows trainers to establish a baseline and a program/goals that are specific to each individual client.

Finding the motivation to exercise or eat healthier meals can be difficult. If you are lacking the motivation to do the same, try listing out the benefits and establish small goals. Each small goal achieved acts as a step towards your ideal self and increases adherence (commitment to the program). Whether you are trying to get that long desired beach body, trying to fit into that old pair of jeans, or just trying to have a better quality of life, it all starts with that fist step.

Eating the recommended daily amount of protein (RDA) can be a great way to increase satiety (a sense of feeling full). Adding protein into snacks and meals is a great way to help fight off cravings and ensure you are hitting your protein needs for the day!