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?

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.

Why Should You Lift Weights?

“💥Why Should You Lift Weights? .
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🏋️‍♀️It’s no secret that I’m a massive fan of lifting weights and I encourage all my online coaching clients to do so. I’m yet to meet a coach who doesn’t feel the same .
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🙄Unfortunately, there is still plenty of stigma regarding lifting weights, especially with females. Thing is, your gender is irrelevant. If you want to lose fat, tone up, gain muscle and look better in the mirror, lifting weights is key to all of these 👍
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🏋️‍♀️I totally understand that if you’ve never lifting weights before it can be daunting and often scary, especially to step into a gym for the first time. Hell, I was the same when I was 16 and stepped into a gym for the first time! It was frightening 🙈
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😇That’s why you seek help from a coach to show you the correct and safe techniques and set you up on your weight lifting journey. Please, let’s get rid of these stigmas and encourage everyone to lift some iron and feel amazing 😊💪
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❓Any questions please comment below and feel free to share this information

Building Muscles

What does it take to build muscle??⠀

☝🏼 Adequate protein with a caloric surplus.⠀

✌🏼 Consistent increases in volume/work load.⠀

🖖🏼 Intensity during training.⠀

A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.⠀

As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.⠀

For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. ⠀

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If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.⠀

Volume is: Weight x Sets x reps⠀

If your not consistently increasing this number your gains are gonna be very slow and minimal.⠀

Now none of us are able to just consistently increase volume for the rest of our lives.⠀

But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.⠀

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Training intensity isn’t talk about very much now a days but there is someone to be said for it.⠀

This is basically how hard you are training.⠀

Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?⠀

Which one do you think is gonna build more muscle?⠀

Now I don’t want you driving yourself into the ground and not being able to walk after every workout. (More about this later😉)⠀

But you still need to make your sets hard!⠀

You need to push yourself and you need to send that signal to your body that it NEEDS to grow.⠀

Implementing these three variables is gonna be the key to long term, consistent, muscle growth.⠀

What Can You Gain from Fat Burner?

A lot of people head into supplement stores every day searching for that magic pill. The magic fat burner that is gonna drop 10-15 pound of them in the first month. ⠀

But is this really possible? And if not, then what is the benefit from actually taking a fat burner?⠀

The amount of fat your actually gonna burn from taking a fat burner is pretty mine-squeal. We’re talking splitting hairs.⠀

The best a fat burner will do is raise your heart rate and core body temperature due to the caffeine or other stimulates in it. Only making it feel like somethings actually working.⠀

Simply adjustments to your diet, cardio, and weight training sessions will yelled you just as much if not more results then taking the fat burner by its self.⠀

So why do you hear all the time that these fat burners helped people loose weight?⠀

Most likely the fat burner simply helped these people get on on solid regimen.⠀

Spending $60-$120 on a fat burner simply motivated them to change there diet and get into the gym so they wouldn’t feel like they wasted there money.⠀

They simply needed a reason or motivating factor to actually make the lifestyle changes necessary.⠀

The fat burner did not magically make them lose weight. Magic pills DO NOT exist.⠀

You wanna know what’s also motivating and not a waste of money but will still get you long lasting results??⠀

HAVING A COACH!!⠀

Hiring a coach is a great way to get solid advice, knowledge, and accountability to help you reach your goal.⠀

the results you’ll see with a coach will be drastically better and you’ll be able to continue seeing results MUCH MUCH longer then if you deciding to buy a 2 month supply of fat burners.⠀

Wanna learn what you coaching service entails?⠀

Comment 👍🏼👍🏼 below and I’ll DM you with all the information!😁⠀