5 Tips For Ladies Just Starting To Lift!

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When I first started lifting weights 9 years ago, I got all of my lifting tips and advice from men! Now being 5’2 and at the time 165 lbs, it probably wasn’t the smartest idea, but you live and you learn right?! Well after years of trying different things, I have been able to weed out a lot of the bro science and develop a set of tips to help women navigate the gym world!

#1) Gloves or no gloves? - When starting out, YES! One of the hardest parts about lifting weights is developing a good grip. While it will get better as you consistently start lifting more, in the beginning they will help you hold the bars easier.

#2) Chest Day - Do we really need it? - Yes! Although we don’t need to train chest as much as men train them, we need to incorporate some type of pectoral building exercises. Training chest helps prevent injuries when pushing or pulling, it helps balance out your posture, and eliminate that “boney” chest look. However the number one reason to train chest is to help balance out the weight distribution and increase your form for other exercises!

#3) Waist Trainers vs Sweat Belts - What’s the difference and are they needed?

  • Waist trainers/Corsets are a type of body shaping garment that temporarily manipulates muscle so that it has the appearance of being smaller. Bodybuilders and models utilize these garments to augment and alter their waist.

  • Sweat belts are flexible neoprene garments that wraps around your waist causing you to sweat more and helps eliminate water weight from your stomach and back.

    Waist trainers should never be worn in the gym or when your body fat is higher than 20%. It will leave bruises and could possibly damage organs. Sweat belts are safe for cardio and sauna sessions but should not be worn while lifting weights, otherwise it can weaken your core muscles, which could lead to injury.

#4) Protein - Does it really make you big and bulky? - Nah! LOL Your muscles (no matter how big or small) are made up of protein! The more muscle your body has; the faster your metabolism; which means you’ll burn fat faster! Having muscle also helps when you are unable to train by keeping your metabolism fast so you don’t have to worry about skipping a day or 5 . Drinking protein shakes post workout will help your muscles recover faster, you will be less sore, and will be able to reach your recommended protein goal faster. You NEED protein! (but only 1 scoop is fine!)

#5) Coconut Oil - This is MY PERSONAL SECRET! It is not a industry known secret! SO as ladies who love to lift or will just start lifting , I know one of the turnoffs of lifting is having callused hands. Take it from someone who has been lifting for almost a decade, almost glove free, USE COCONUT OIL! After my shower, I lotion my entire body but for my hands, I’d rub a dab of coconut oil into my skin (and if you’ve seen any of my YOUTUBE videos, you know I lift heavy) yet I get tons of compliments on my very soft hands

I hope these FITT-Five tips help you on your journey!! If you have tips that can help someone, leave them in the comment section below!

5 Ways To Get Rid Of Love Handles

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Okay, so you found your way here through one of my social channels, for either finance, fitness, or business development and you need help reaching your goals! So first and foremost HEYYYYYYYY!!!! THANK YOU for taking a few minutes out of your day to read my very own blog! (I’ve been ghost writing and co writing blogs for the past year, so this being on my very own page under my name IS KINDA A BIG DEAL!!!)

Anywho, the topic at hand: “LOVE HANDLES” or “MUFFIN TOPS” or “THE TIRE AROUND YOUR WAIST” whatever you call it, IT’S GOT TO GO!!! With 9 years as a personal trainer and bodybuilder here are my 5 tips to help say BUH-BYE permanently!

1) Water! You hear that sound?? That’s the sound of your kidneys and liver begging you to flush them with water!! Water is your BEST FRIEND!! Let’s not even get into the scientific reasonings, but just the fat flushing qualities of water. I know, I know drinking all that water makes you pee uncontrollably throughout the day right? What is so bad about peeing? I mean, if you have a pile of trash in your kitchen, are you going to keep stepping over it while simultaneously dumping junk on top?? I hope not! You’ll take that stinky mess out! Welp, the same goes for your kidneys and fat, you have to take the bacteria out! Unfortunately we don’t have tiny little garbage men inside us but we do have water! The more water you drink = The more you’ll have to pee = the more bacteria will leave your body = the more fat cells will reduce their size and leave!!!

2) STOP Eating SALADS!!! Salads are a sure fire way to trick you into thinking you’re eating healthy! “But Eb its rabbit food so it HAS to be healthy right?” Sure, if it’s just the lettuce and maybe some grilled chicken or tuna, but it isn’t, is it? Nope! You probably added nuts, sunflower seeds, fruits, avocado, dressing, croutons, cheese and all the toppings which SUBSTANTIALLY increase your caloric intake without adding to the fulfilled sensation you need! Instead of eating a salad, measure out a variety of food and separate it into resealable containers then freeze or refrigerate it and cook it the night before or wake up 20 mins earlier before work and cook it the morning of (if you’re one who doesn’t like leftovers!)

3) Lemons! I can always spot a bodybuilder from afar if they are eating on lemons! Lemons satiate food cravings! Due to their soluble pectin fiber, they make you feel full longer! These bad boys also increase your urine output which means BUH-BYE bacteria and fat cells! Lemons also help protect against anemia! No, they don’t have a substantial amount of iron, but the citric acid helps your body absorb more iron from the foods you already eat!

4) Probiotics - My secret weapon! What most people fail to incorporate in their diets are probiotics! Thank goodness for the new Kombucha phase that have people trying different things! In all honesty, probiotics have been around for centuries! Kombucha, sauerkraut, kimchi, greek yogurt, miso, cottage cheese JUST TO NAME A FEW! Probiotics are high bacteria having food that kills the bad bacteria in your stomach balancing out your gut flora and increasing your overall health! Yes, high probiotic foods are fermented, it is good for you and some foods even taste delicious! But if you can’t stomach them, they do also have pre and probiotic supplements you can purchase from your local grocery store!

5) The GOOD Fats!! (In moderation, of course!) For years we’ve heard ALL fat is bad for you, but SOME fats were better, turns out that’s only half wrong! There are good fats and bad fats, fats that make you gain weight and other that help you lose it! I’m going to save the science behind fat for another blog but for this one; lets just discuss the fats you need! (Remember eat fats according to what your body needs! So moderation is different for every single body!) A few fats you need to add ASAP to your diet are coconut oil, greek yogurt, extra virgin olive oil, chia seeds, and of course avocados! Now if you’re like me, I dislike almost everything I just listed except coconut and olive oil so to add the healthy fats to my diet, I take CLA supplements! 3 a day for my body is all the Dr requires! My HDL’s are high and my LDL’s are low!

I hope these FITT-Five Tips helped you today! Next week we’re discussing 5 easy ways to make extra money!

Why I Ditched Plastic Bottles and Why You Should Too

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When I first learned the benefits of lemon water, I told anyone who would listen “add sliced lemons to your water! It’s great for you! Cucumber, melon, strawberries! Just add it to your gallon of water, drink on the go!!!” After a few uses, I began noticing the water jugs would smell funny even after numerous washes. The disposable bottles were even worse; they’d begun smelling funny while the fruit was still in the bottles. So I began researching the cause of these and realized: the acid from the fruits deteriorates plastic! That funny smell? That’s not your fruits going bad, That’s your plastic going bad!

Plastic is made up of polycarbonate and as it deteriorates, it leaks bisphenol-A (BPA) into the foods and liquids stored inside of bottles and containers. BPA is a endocrine disrupting chemical that mimics hormones in the body. These disruptions can lead to cancer, obesity, birth defects in infants, lowered immune system and more!

“Eb but what about BPA- FREE water bottles?” Well once they remove BPA as an ingredient, they must replace it with another chemical, which after researching can be equally as harmful. Plastic, itself BPA or BPA free is chok full of chemical leaching agents that disrupt the hormone and endocrine system. The only difference in those chemicals and BPA is that they are still researching them.

So I decided to stop drinking from plastic containers and start drinking solely from glass! Glass bottles keep filtered water fresh and pure without the risk of chemical contamination. Imagine buying filtered water just to learn your plastic water bottle was created using tap water which still leaks into your water… unfortunately that is our reality. Glass bottles on the other hand are chemical free, natural material, and dishwasher safe (unlike plastics!). Glass bottles don’t run the risk of deterioration from acidic or alkalizing fruits and vegetables! SO you can add as many as you’d like recieve all the benefits without the risks of plastics, bad tastes, or harming the environment!

Click HERE to make the switch today!!