Core Muscles & Lower Back Pain.

Abs , back pain,
Core Muscles & Lower Back Pain!
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Our core is made up of several different parts:
1⃣Abodminal muscles – rectus and transverse abdominus + our internal & external obliques
2️⃣Upper back muscles – Latissimus dori
3️⃣Lower back muscles – Extensors & quadratus lumborum
4️⃣Psoas muscle – connects your torso and your legs
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When we do everyday movements, our core muscles contract in order to help support our spine. Our core plays a role in both stabilizing and resisting movement.
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So what are some of the best ab exercises to perform to actually work your core & not place so much stress on your lower back?
1️⃣ Modified curl up – On your back, you are doing a 1/2 crunch. You are only lifting up your neck and head, not your entire body. This will avoid repetitive flexion of your lumbar spine.
2️⃣ Stir the pot – Planking on the stability ball with added movement in your arms.
3️⃣ Side plank – Great stabilizing exercise to work your obliques
4️⃣ Bird dog – Another stabilizing focused exercise to strengthen and stiffen the core.
Instead of stretching your lower back when you have pain, try stretching the muscles around your hips (hamstrings, hip flexors). Tip – It’s important to know that the discs in our back are very sensitive in the morning as they have extra fluid in them at this time, so it is crucial to avoid bending forward first thing in the morning!
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COMMENT BELOW! 👇🏻What are some of your favourite ab exercises?
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Have You Hit The Fat Loss Plateau.

Yep your probably thinking the same thing…⠀

Have been dieting for a couple weeks now, been exercising regularly, everyday you jump on the scale and nothing changes…⠀

W. T. F. 😣⠀

Why does this happen why do we seem to be losing fat effortlessly or consistently but one day it just stops and you aren’t seeming anymore progress?⠀

A couple things could be happening…⠀

1️⃣ you have been dieting for a long time. Yes slow but steady can win the race but dieting needs to be somewhat quick a strategic. Get in to a fat loss phase, crush it, and get out. Most people stay in a fat loss phase for to long. Only promoting plateaus and slows in progress.⠀

2️⃣ you have been making too small of adjustments. Yes a deficit doesn’t cause weight loss but just like increasing calories in incremental amounts can limit fat gain, decreasing calories in incremental amounts can limit fat loss. The body responds to slightly bigger drops in calories with frequent visits at maintenance a little bit better.⠀

3️⃣ make sure you have actually hit a plateau before you go assuming the worst. Weight loss is never linear and there could be a week or two where you don’t see any change. But once you ready to call it quiets on week three you’ll see a huge swoosh in weight come off. I would classify a plateau as 3+ weeks of make adjustments but seeing zero change.⠀

Fat loss plateaus do happen and they can be frustrating. But don’t let them derail you from your ultimate goal. You just gotta stick with it and reassess what you’ve been doing and what adjustments you need to make moving forward.⠀

If you’ve been experiencing a plateau lately shoot me a DM. I’d love to get a call with you and discuss what we can do moving forward to get you over this hump!🙌🏼⠀

How To Loose Fat Without Cardio?

Cardio , fatloss ,
Are you someone that hates cardio? I used to think I needed to do mind-numbing amounts of cardio to lose fat. Follow 👉 @adviceonfitness
Post by 👉 @saltylifts –
I used to strength train 5x week AND do 30-60 minutes of cardio every. single. day 🤭

🤯I was not only beating my body into the ground & not giving it proper rest, but I was miserable.

👀I hated how I looked, I hated the DREADmill and I genuinely thought that doing more & more cardio would change my body.

🖐🏼Fast forward five years… and the only cardio I do is the stuff I enjoy. LOTS of walking, a bike rides outside, an occasional run, dancing in between sets & some boxing/metcon work!

Now I strength train 4x a week & enjoy hobbies that get me moving & focus on walking a shit ton.

👙Here’s what you need to prioritize (in order of importance for fat loss):

✅ Calorie Deficit: Eating less calories than your body needs is the only way to lose fat
✅ Eat Enough Protein: to maintain muscle mass when you’re dieting (so you get toned and don’t turn “skinny fat”) and to recover from workouts
✅ Lift Weights: 2-5x a week! (3-4 is a sweet spot for most people)
✅ 10k steps / day!
✅ Move!! Finding active hobbies you enjoy will keep you consistent and make it a lot more fun.
✅ Patience & Positivity: cause life is crazy & things take a hell of a lot longer than you want them to.

🤸🏼‍♀️Now if you do enjoy cardio, then GO FOR IT! But if hanging out on a piece of cardio equipment leaves you bored & you just genuinely don’t enjoy it, don’t do it!

Cardio is a tool, but diet is QUEEN for fat loss 👸🏼

☝🏼Find what works for you, your lifestyle, habits, & preferences. Not what works for Carol or Karen, but what works for YOU!
⠀ Afterall, this is YOUR journey. Tag a friend below who needs to cool it on the cardio 😎 – Adviceonfitnes

Balancing Your Hormones.

Hormone
Balancing Your Hormones!
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Hormonal Imbalances need to be addressed sooner rather than later as many health concerns can arise from this.
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Some tips:
1️⃣ Eat more healthy FATS such as avocados, grass fed butter and nuts/seeds – Your body needs fats to make hormones. Consuming a diet higher in fat can also help reduce inflammation and lead to weight loss.
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2️⃣ Check in with your emotions – Your emotions and hormones go hand in hand. When you balance out your hormones, you also balance your emotions and vice versa. Too much stress, feeling uptight, upset or whatever emotion it may be directly affects hormone levels.
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3️⃣ Consider which medications you are taking – Although some people MUST take medication, you need to consider the pros and cons. Many medications can help in one area but have negative consequences towards your hormones. Birth control and antibiotics are some examples.
Birth control for an example can cause acne issues. This is something that I have dealt with. I began getting acne on my jaw line and my neck, which is ALL hormonal. I did not make the connection until I stopped the pill and my acne cleared.
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4️⃣ Get more sleep – Your appetite is affected by how much sleep you get. Not getting adequate sleep can cause your appetite to increase due to your hunger hormones being irregular. Getting enough sleep also allows your cortisol levels to be stable so you are more energized and your body can recover & repair properly.
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Was this helpful? If yes, comment “YES” and I’ll be sure to post more tips like this!” )

Is Supplementation Are Useful.

Supplements , vitamins
Now I’m no different then the next guy… I LOVE my supplements🙌🏼.⠀

Pre workouts, protein powders, even greens powders & multi vitamins. ⠀

These things taste good, can have an effect on performance in the gym, and are so convenient when your in a pinch or struggling to get a certain macro/micro nutrient in.⠀

But are they really the 🔑 to achieving your health & fitness goal?⠀

NOPE! Not even a little bit.⠀

Supplements are simply made to SUPPLEMENT the diet. Fill the gaps were you might be lacking.⠀

Are you lacking in 🥦’s? Let’s take a greens mix.⠀

Are no not able to eat enough 🐠? Awesome let’s take a fish oil.⠀

Are you struggling to mix your protein goal? No biggy let’s add in a protein powder.⠀

Maybe it’s been a long day and your struggling to find the energy to workout😴. Okay a pre workout might come in handy today.⠀

This is how supplements need to be utilized, on an “as needed” based.⠀

But if your able to get in plenty of veggies, hit your protein goal, and have fish in your diet regularly, NONE of these supplements are necessary.⠀

Before you go out and spend hundreds of dollars on a huge supplement stack let’s exhaust all our variables on the nutrition, sleep, and stress management side.⠀

Once all those are in check them can we start talking about what supplements will be best for you.⠀

75% Of Your Body Is Water And Not Fat.

Our bodies are not mostly composed of fat, they’re mostly composed of water. Therefore, most of the weight changes we see from day to day are water changes, not fat change.
A few reasons you see fluctuations on the scale:
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▪️Recent increase in cardio (increases blood volume). This is a biggie, can add up to 5 lbs in some people, just plasma + new red blood cells, & can cause a month-long stall in scale weight.
▪️Recent increase in weight-lifting (sore muscles retain water); eventually there will also be muscle gain, though that is a slower process (weeks)
▪️Any soreness, injury or bruising (causes inflammation = local water retention)
▪️Illness (ditto)
▪️Change in timing of dinner to a later time than usual, and/or addition of a late night snack even if you ate the same total # of daily calories. The timing alone has an effect. Later eating means that the gut will still be holding “gut water” used in the digestive process during the next morning’s weigh-in. Even a 1 hr later dinner time can affect scale weight the next morning
▪️Single unusually large meal within past 5 days – large meals take multiple days to digest, during which not only the meal itself, but also a mass of water equivalent to ~2x the meal’s weight, will all be parked in your gut for digestion.
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▪️Eating more carbs after a period of not having had many carbs (causes liver & muscles to increase glycogen stores; each 1g of glycogen is structurally packaged with 4g water so you end up with water weight)
▪️change in dietary fiber (affects “poop weight”)
▪️change in pooping frequency (obvious reasons)
▪️Recent exposure to heat (hot yoga, exercising in heat)
▪️ Menstrual cycle / birth control – about 1/3 of women have noticeable swings in weight during the week before menstruation / week of menstruation.
▪️increase in sodium intake
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In short, trust your calorie deficit. If you are tracking your food accurately and are really eating at a caloric deficit, there is no way NOT to be losing fat. The fat loss is just hidden on the scale by the myriad causes of fluctuations in water & digestive waste.

Health Benefits Of Pumpkin.

Pumpkin & It’s Health Benefits
Read & TAG A FRIEND👭 Pumpkin is rich in antioxidants, micronutrients, fiber and full of carotenoids. The orange colour of pumpkin is because of beta-carotene. Beta-carotene gets converted to Vitamin A in our bodies and has several benefits such as bone, skin and eye health. The fiber found in pumpkin helps our gut, digestive system and our immune system. Some of the micronutrients found in pumpkin are magnesium and potassium, which help to keep our cells well nourished ⠀⠀
For added benefit, eat the seeds! Pumpkin seeds are loaded with healthy fats and full of nutrients. Since I am eating a lot more fats, I’ve included pumpkin seeds in my diet. Love them on salads🙌