MYfitness.studio

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MYfitness.studio

MYfitness & the Lifter's Guide are targeted at people that want to understand and implement nutrition and training protocols the right way.

B.S Degree in Kinesiology - Exercise Science
Registered Dietician
Certified Strength & Conditioning Specialist
Certified Nutrition Specialist
Certified Personal Trainer
5x Raw Powerlifting Record Holder
National Level Bodybuilder

02/22/2024

CHEESY BEEF BURRITOS
𝘚𝘪𝘯𝘨𝘭𝘦 𝘚𝘦𝘳𝘷𝘪𝘯𝘨
Macros: 44 C / 12 F / 40 P

Ingredients:
• One large Joseph’s Lavash
• 3 oz 93% lean ground beef
• 23 g (1/4c) dry white rice*
• 30 g (2 tbsp) Good & Gather Queso Blanco
• 40 g (3 tbsp) Plain Nonfat Yogurt (I use Fage or Winco brand)
• 25 grams (handful lol) Shredded Lettuce
• 1/4 tsp Cilantro (dried or fresh)
• 1/4 tsp lime juice

*To really lower the carbs, swap rice for cauli rice

Instruction:
• Cook the rice in the microwave or stovetop
• Add lime juice & cilantro; set aside
• Cook the beef with spices to taste: minced onion, cumin, paprika, Morton lite salt, chili powder
• Heat up a medium saucepan on the stove top on high
• Spread the rice on the lavash (the long end)
• Add ingredients in order: beef, queso, greek yogurt
• Microwave as is for 25 seconds
• Add shredded lettuce
• Fold the burrito: flip the long edge closest to you up, flip each of the short edges toward the middle, then roll the burrito away from you
• Reduce the heat to medium and place the seal side down.
• Cook for 3-5 minutes - until the bottom is lightly browned. This step prevents it from ripping open.
• Microwave again for 20-30 seconds. Enjoy!

You can substitute anything you want (like tortilla for lavash, chicken instead of beef, etc.) but just know the flavor / macros will change!

You can make these in bulk and freeze them individually for an easy, on-the-go meal! Just skip the final microwave step, and do that when you’re ready to eat (once defrosted)!

Save this for your next “wtf do I make for dinner” day.

Happy Eating!

12/11/2023

Introducing the Lifter's Guide!

The world's first in-depth exercise database that not only provides relatable, accurate, & fun exercise tutorials, but so much more including:

✔️Variations for each exercise - bands, dumbbells, barbells, unilateral, machines, etc.

✔️"Red Flags" for each exercise - most common slip ups and how to correct them

✔️Training Methods - overload tools, blood flow restriction, fascia stretch training, and more

✔️Mobility work to help prevent / rehab injury

Created by certified professionals to help YOU navigate the realm of lifting weights the right way.
From beginnings to veterans, the Lifter's Guide will teach you a thing or two.

Sign up today @
LiftersGuide.com

First ten sign ups receive the first month free!

Stay tuned for more info to come!

10/17/2023

Happy 𝑻𝑾𝑶 𝒀𝑬𝑨𝑹 𝕋𝕣𝕒𝕚𝕟𝕖𝕣𝕧𝕖𝕣𝕤𝕒𝕣𝕪 to me and this guy right here.

How have we made it so far?

Because I give Colton a lot of s**t.

Because I make him work harder than he wants sometimes.

Because we make adjustments for his busy, traveling lifestyle so that this healthy lifestyle can be not only attainable long term but also a great mental and physical outlet for him.

Because he has created a great balance of work hard, play hard - and always focuses on the bigger picture.

I can honestly say that he is one of the most positive, hard working clients I have had the pleasure of working with. He takes my feedback and applies it, even when it's tough love coming his way. He has never once let his ego get in the way of his lifting when it comes to prioritizing form > weight lifted and executing his plan properly (a task many men fail at, especially when a woman is telling them what to do lol).

The imbalances fixed, body comp changes, amount of mass we have added while dropping body fat, and major strength gains is just icing on the cake; lord knows we both love cake.

I would like it though if you'd let up on me a little for not incorporating as much arm work as you'd like, okay??

APPRECIATE YOU!

Online Coaching Available
@ 𝙬𝙬𝙬.𝙈𝙔𝙛𝙞𝙩𝙣𝙚𝙨𝙨.𝙨𝙩𝙪𝙙𝙞𝙤

09/08/2023

Why not just use a free online calorie / macro calculator?

I’m glad you asked.

Using 3 different sources, I plugged in all my info (stats, physical activity level, and goal to “maintain”) to see what they would compute for me.

Average calorie recommendation was 2,150 daily.

My current calorie intake is 3,040 daily (and I’m at the end of my deficit lol).

That means if I went by their guidelines, I’d be under-eating by roughly 900kcal per day / 6,300kcal PER WEEK! My muscle mass would decline, my energy would tank, and my hormones would probably have a field day. Not to mention, I’d be SO HUNGRY. That’s not even discussing the macro discrepancy here, either…

Reasons why these calculators are not practical:

1⃞ you might be overestimating your true activity intensity
2⃞ you aren’t as accurate with tracking macros (weighing, not eating out constantly, etc) as you think you are
3⃞ you follow their recommendation and then get frustrated because you’re not seeing results from either over or under-eating (my hypothetical case) + incorrect macro splits, so you throw in the towel and say “macros don’t work for me” (sorry, but science works for everyone)

You’re not a robot. Your nutrition needs should be very tailored to you.

💡 If you’ve never tracked macros before, start with learning how and creating the habit of tracking everything you eat for a while. Use that data and bring it forward to a coach that can help interpret it and get you set on concrete numbers so you aren’t wasting your time or energy.

You get what you pay (or don’t pay) for.

🤓 Nutrition specialist - ready to help you @ 𝙬𝙬𝙬.𝙈𝙔𝙛𝙞𝙩𝙣𝙚𝙨𝙨.𝙨𝙩𝙪𝙙𝙞𝙤

07/09/2023

Many people have told me I couldn’t, but.. I can, I did, and I do.

Today, I have more than earned the right to call you out on your excuses for why you “can’t”.

The last 13 years I have…

Built and maintained a healthy body and mind.

Created and currently run my own business in the health and fitness industry.

Earned my degree in exercise science.

Got certified in nutrition, training, and as a strength & conditioning specialist.

Set and retired 3 National & 2 American Raw Powerlifting records.

Competed in over 10 bodybuilding shows, placing top 5 in all but one.

Grew a human from scratch and continually both parenting + working full time the last 9 months, while still cooking meals for my family and getting my training in 4x per week.

…to name a few.

Your reason you “can’t” is completely irrelevant to me. Every day isn’t going to be textbook, but you must keep going.

Set a plan.
Fail.
Try again.
Succeed.
Repeat until you die.

Brick by brick.

05/26/2023

Taking care of your health is hard.

Add being pregnant to the mix and health can get really, really hard.

What does prioritizing your health before, during, and after birth look like? Just like this.

Before, throughout, and after pregnancy Jess:

1. Tracked her macros to a T (with *some* flexibility here and there because she’s not a GD robot).

2. Lifted consistently 4-5 days per week, including mobility work and steps.

3. Utilized ME each week to chat about how she was/is feeling, goals, setbacks, etc. Communication is key to setting a game plan and having long term success. We adjust and adapt, together.

I have never and will never be a coach that can’t empathize. I also will never be a coach that lets you become complacent and make excuses repeatedly.

Yes, being healthy is hard.

But being on medication, having chronic aches and pains, not loving the skin you’re in, yeah, that’s hard.

Choose your hard.

(Numbers)
Before Conception: 124 lb — 1825 kcal
38 Weeks: 143 lb — 2000 kcal
4.5 Months PP: 121 lb — 2100 kcal

Looking fantastic.
Feeling good.
Eating more.
Made an entire human in between.
No big deal. 😉

If you want to work,
We want to help you.
Let’s chat @ 𝙬𝙬𝙬.𝙈𝙔𝙛𝙞𝙩𝙣𝙚𝙨𝙨.𝙨𝙩𝙪𝙙𝙞𝙤

04/27/2023

We have all forgotten a good chunk of our macros till the end of the day before. Yes, even me (I know, ridiculous).

It 𝒊𝒔 𝒏𝒐𝒕 𝒖𝒔𝒖𝒂𝒍𝒍𝒚 when we are lounging on the couch, sitting poolside, or two glasses of wine deep…

It 𝑰𝑺 𝒖𝒔𝒖𝒂𝒍𝒍𝒚 when we are extremely busy and we have a lot on our plate (ha.. ha..) — creating a big project at work, doing house projects, running kids to events, etc.

How do we handle these days?

Hint: “don’t eat” is not the answer. You’d be screwing up your metabolism big time, and be losing out on gains. Don’t be a derp.

On days you know you have a lot scheduled, plan for a 𝙷𝙸𝙶𝙷𝙴𝚁 𝙼𝙰𝙲𝚁𝙾 𝙳𝙸𝙽𝙽𝙴𝚁. Think nachos, pizza, sushi, donuts (wait, what?) etc. This will allow you to satisfy cravings, but still hit your macros. And when we don’t restrict ourselves from ANY one food, we can make food choices that are sustainable.

Now on the flip side of that: If you know you have a very low key day and will be a hungry little piggy (me), plan for all the high volume foods (veggies, berries, salads) to keep your belly satisfied and your nutrients in check.

Can we all just start working smarter, not harder??

Join us on the dark side
@ 𝙬𝙬𝙬.𝙈𝙔𝙛𝙞𝙩𝙣𝙚𝙨𝙨.𝙨𝙩𝙪𝙙𝙞𝙤

04/14/2023

🌮 & 🍕, what’s not to love?

High protein, low carb, a 12” pizza.

The whole thing for:
30 Carb / 37 F / 78 P

𝑳𝒐𝒘 𝑪𝒂𝒓𝒃 𝑻𝒂𝒄𝒐 𝑷𝒊𝒛𝒛𝒂
Ingredients
Crust:
4 medium eggs, separated
1/2 tsp cream of tartar
28g light cream cheese
1/4 tsp Morton lite salt

Toppings:
85g fat free greek yogurt (“sauce” for the pizza, mix it with a lil taco seasoning & onion powder)
100g 93% lean ground beef
85g tomato, diced
60g fat free shredded cheddar
45g shredded lettuce
50g black olives
60g queso blanco

Instructions
•Preheat oven to 300°
•In a large bowl, whip egg whites and cream of tartar
•In a medium bowl, mix egg yolks and cream cheese, add salt
•Fold egg whites into egg yolk mixture carefully
•Line a pizza pan with nonstick parchment paper and spray with nonstick spray
•Spread the crust into a 12 inch pizza on the pan
•Bake for 20 minutes on the highest rack
•Turn oven up to 400° and cook for an additional 6 min on the lowest rack
•Let it cool completely
•Add toppings.
•Bake for another 6 min on highest rack (crust should be golden brown)

For more low calorie-taste good-macros given recipes, head to 𝙬𝙬𝙬.𝙈𝙔𝙛𝙞𝙩𝙣𝙚𝙨𝙨.𝙨𝙩𝙪𝙙𝙞𝙤

01/15/2023

𝑵𝑼𝑻𝑹𝑰𝑻𝑰𝑶𝑵 𝑳𝑨𝑩𝑬𝑳𝑺

It can be overwhelming. Let me simplify it and show you what you’re looking at:

1- 𝐒𝐞𝐫𝐯𝐢𝐧𝐠 𝐒𝐢𝐳𝐞: This tells you the portion amount for the nutrition information listed. Below you will see how many servings are in one package. For example, if it’s one gas station cookie, you may assume the facts are for the whole cookie when it’s more likely for 1/2 of it (2 servings per container). You can be even more accurate with weighing your food and portioning out 85g (or 3 oz) instead of eyeballing half.

2- 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐏𝐞𝐫 𝐒𝐞𝐫𝐯𝐢𝐧𝐠: Calories on nutrition labels usually lie. Companies are allowed variance and loopholes with removing fiber, sugar alcohols, etc. To calculate calories accurately, always take: (carbs x 4) + (fat x 9) + (protein x 4). PS- that means if you’re hitting your macros (carbs, fat, and protein) you’re hitting your “calories”.

3- 𝐅𝐚𝐭 𝐏𝐞𝐫 𝐒𝐞𝐫𝐯𝐢𝐧𝐠: fat yields 9kcal per 1 gram. Holds the most “weight” of the 3 macros. Hands down easiest macro for majority of people to go waaaay over (not carbs). Looking at you, pizza..

4- 𝐂𝐚𝐫𝐛𝐬 𝐏𝐞𝐫 𝐒𝐞𝐫𝐯𝐢𝐧𝐠: Energy! Yields 4kcal per 1 gram. Carbs are things such as fruit, vegetables, breads, rice, cereal, etc. You can find fiber directly below carbs. We like fiber because it aids in digestion and can also help you feel fuller, longer. Sugar is always below fiber; most foods have some sugar in them.

5- 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐏𝐞𝐫 𝐒𝐞𝐫𝐯𝐢𝐧𝐠: The hardest macro for most people to get when initially tracking their intake. It yields 4kcal per 1 gram. Most people need a minimum of 0.75 grams per 1 lb of bodyweight. Active people will do better with 1-1.5grams per 1 lb.

Knowledge is power. Even if you don’t track macros, having a basic understanding of what you’re fueling your body with is important.

Online Coaching Available:
𝙬𝙬𝙬.𝙈𝙔𝙛𝙞𝙩𝙣𝙚𝙨𝙨.𝙨𝙩𝙪𝙙𝙞𝙤

Address

Boise, ID
83701–83799

Website

http://www.MYfitness.studio/, http://www.LiftersGuide.com/

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