by phnmlifestyle | Feb 25, 2022 | Nutrition
While tracking your intake is the most accurate way to truly see what you’re eating, eating mindfully is another great tool for fat loss, muscle gain—you make it. Both have pros & cons, but let’s just talk about the pros of both, as whatever you choose to do is...
by phnmlifestyle | Feb 22, 2022 | Nutrition
We hear it all the time… “I’ve just hit a plateau in my weight loss.” Truth is: there is no plateau when you’re doing what you should be doing. What does that look like? ✅Moving away from a deficit every number of weeks to find your maintenance, then...
by phnmlifestyle | Feb 4, 2022 | Nutrition
“I’m barely eating, why can’t I lose this weight??!!” Let’s chat about the effects of eating too few calories for too long: Firstly, you may have noticed that energy levels are low & sleep quality is poor. Your workouts are weak and slow. When you don’t feed your...
by phnmlifestyle | Feb 3, 2022 | Fitness
6 Core Exercises for a Healthier Back Leg Lowers Elbow / Knee Roll Single Leg Bridge Pallof Press Side Plank Crab Mountain Climbers with Sliders
by phnmlifestyle | Feb 2, 2022 | Fitness
Deterring from your written program isn’t always the best way to go… Examples being adding extra sets and/or reps & decreasing rest time between sets. Your reps, sets, and rest are programmed with safety & effectiveness in mind. I also want you to remember...
by phnmlifestyle | Jan 28, 2022 | Overall Health
You might’ve heard me or someone say “the sauna is so good for you!” Here’s why… Cardiovascular disease is leading cause of death in the United States—these are heart related diseases like heart attacks and strokes. High stress jobs or lives affect the health of our...
by phnmlifestyle | Jan 27, 2022 | Overall Health
Let me tell ya—there’s nothing wrong with going through periods of feeling burnt out. It doesn’t mean you don’t love your job or your relationship or your life any less than you do on the good days… I like to describe a burn out with “I’ve been doing the same...
by phnmlifestyle | Jan 26, 2022 | Overall Health
We so often forget that rest is a HUGE part of overall health. Sleep quality not great? Here’s 5 things that could be keeping you up at night… ☁️Backloading calories This is simply having more food late afternoon to bed time than wake up to late afternoon....
by phnmlifestyle | Jan 11, 2022 | Nutrition
Tracking is a pain this a$$ sometimes… but you have to get to know the foods you’re eating! Save some time: 🥬Vegetables have very little calories—it’s ok to estimate these. Or, do like I do & save 50-100 calories at the end of the night for your vegetable intake...
by phnmlifestyle | Nov 8, 2021 | Fitness
3 Single Leg Training Exercises to Add to Your Program Single leg training, as most of us know, takes discipline because it SUCKS! We do it because we know SLT is an effective way to gain MUSCLE and STRENGTH in our lower body. For athletes, SLT is important for...
