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: Tamara and I have been working together for almost 2 years. Her results are outstanding and she deserves so much of the credit for her hard work and commitment. She has accomplished her long-term goals because she could adhere to a program that fit into her lifestyle. Tamara implemented a nutrition + strength program while working a full-time career. Raising 2 young children. And finding the time to enjoy what she loves to do that makes her happy.... Here is where we started Start weight: 175 lbs Start BF%: 35% Here is where she is now Current weight: 130 lbs BF% 22% How did she do it? 1 We implemented a food tracking system to increase awareness, education, and improve her dietary decisions while on the go 2 We then created a sustainable calorie deficit nutrition program that was flexible to her food preferences 3 Eliminated the feeling of being on a diet. If you are following a program that restricts you of your favorite foods and social events, then you are creating an unsustainable environment to reach long-term goals 4 Implemented a strength training program that focused on squats, hip thrusts, upper body, and core. A small % of her training time was dedicated to cardio. I actually can’t remember a time when I encouraged her to start long + slow distance running. Her nutrition plan + strength training accounted for 95% of her results 5 Modified her nutrition program to account for re-feed days to maximize training performance and maintain optimal levels of muscle If you are the type that has tried every diet out there and can’t seem to find the program that can work for you, then I encourage you to contact me because like Tamara, you can reach your health & fitness goals. Congratulations to Tamara on your amazing results and providing the motivation for someone else starting the process today ? [email protected] Online registered dietitian assessment(s) Virtual in-home strength training Customized strength programs Nutrition & strength coaching Accountability + Check-In Calls Stay hydrated Stay safe See more

For some, your gym has already re-opened and you are close to completing the first month of your strength program. And for others, this day is fast approaching. You are excited and maybe a bit nervous. Unsure of what to expect and how your new experience will be once you step foot back in the gym. But maybe one of your biggest questions will be ...what do I do during my first month of strength training?... For starters, you want to avoid diving right back into where you left off sometime in March. You have either been completing in-home workouts or you have taken the last 5 months off from training altogether. Either way, testing out your new 1 rm on day 1 can lead to an injury And here’s why Your technique will be a bit rusty You will be extremely sore (not a good thing) Your mobility/flexibility isn’t what it used to be Your training capacity will be quite low So to avoid a week 1 injury, here is a template to implement into your strength program Week 1 50% intensity for compound movements & 5 RIR (Reps In Reserve) for isolation movements Week 2 60% & 4 RIR Week 3 70% & 3 RIR Week 4 80% & 2 RIR Perform 1-3 sets per compound movement and 2-3 sets per isolation movement : ( ) W 1: Sets 1, Reps 5, 50% W 2: Sets 2, Reps 5, 60% W 3: Sets 2, Reps 5, 70% W 4: Sets 3, Reps 5, 80% ? [email protected] Online registered dietitian assessment(s) Virtual in-home strength training Customized strength programs Nutrition & strength coaching Accountability + Check-In Calls Stay hydrated Stay safe Enjoy @scn2xl @scn2xl @scn2xl #planyourprocess #homeworkout #homegym #gymtime #gymlife #gym #workout #workoutroutine #workoutplan #strength #strengthtraining #strengthandconditioning #strengthcoach #dietitian #dietitiansofinstagram #dietitianswholift #nutrition #nutritioncoach #nutritionist #exercise #exercisemotivation #exerciseplan #mealplan #dietplan #iifym #weightlosstips #weightloss #mondaymotivation #gymgirl #trainingday

: Losing weight can be very difficult. There are so many factors that can go into why someone is not losing weight or experiencing a plateau. To simplify your process, I have created a list from the most to least important factors that can impact the success of your weight loss program. I must also add that just because one may want to lose weight, one must be ready to lose weight. Implementing a weight loss program takes consistency, de...dication, and of course a plan that you can adhere to for a long time. For some, right now may not be the ideal time to start a weight loss program. And that is perfectly ok. If the time to start your weight loss program is now, then here is my list from most to least important factors that will impact your programming success. 1 Calorie Deficit: This is the most important factor in any weight loss program. Without a calorie deficit, you will not lose weight. Simply put, you will struggle to out-train a diet that provides too many calories 2 Protein Intake: Determine your protein intake requirement based on your individual requirements, preferences, and sporting needs. Typically, the greater the deficit, the higher the protein requirement. 3 Carbs & Fat: Set your carbohydrate and fat intake levels based on your preferences from the remainder of calories (Total calories - protein intake = remainder of calories for carbs and fat). 4 Strength Training: Implement a strength program with the goal to increase strength + lean body mass. For a strong majority of weight loss clients (beginner), this can be accomplished in a calorie deficit 5 Neat: Non-Exercise Activity Thermogenesis. Aim to be as active as possible. Increase your step count by going for more frequent walks/longer walks, a hike, or play a sport (golf, tennis). Your goal is to move your body while enjoying what you are doing 6 Cardio: This can include jogging, running, and HIIT (high-intensity interval training). This is not mandatory when it comes to weight loss. If you enjoy cardio then do it @ Newcastle, Ontario See more

It is with full that our family welcomes Sylvia Amelia Angione Born July 12 at 7:40 AM. Weighing 8 lbs. 3 oz. ... Syl is a healthy, growing girl & Vince is absolutely loving being a big brother : Second breakfast Sleeping in your arms Dad singing Watching Vince Dance Thank you for all of your warm wishes and blessings #babygirl #daddysgirl #familytime #blessed See more

: Cherrie and I started working together about 5 months ago. She wanted a program that was sustainable. She wanted something that would help her get closer to her body composition/weight goals. But most importantly, she wanted a program that she could implement into her busy lifestyle while running her own business and raising a family. ... With over 50 lbs in weight loss and a substantial amount of body fat reduction, she is well on her way to achieving her goals So what’s her secret to her success? 1 A strength training program designed for 3 workouts per week, never lasting more than 45 minutes 2 Each workout provides: a squat (variation), hinge/thrust (variation), a press and a pull + 1-2 core movements 3 HIIT style conditioning ranging from 7-10 minutes (total) when her schedule allows for it 4 Protein-rich meals 3 x per day 5 More water than you think Oh, and I almost forgot to add this in. All of her workouts are completed in her basement and are done on her own. No fancy gym was needed. Just hard work while mastering the basic strength training movements. We complete a 1-hour program walkthrough each month with bi-weekly check-ins when needed. ? [email protected] Online registered dietitian assessment(s) Virtual in-home strength training Customized strength programs Nutrition & strength coaching Accountability + Check-In Calls Stay hydrated Stay safe Enjoy @scn2xl @scn2xl @scn2xl #planyourprocess #bodytransformation #clientlove #goalsetting #dietitian #dietitiansofinstagram #dietitianswholift #dietplan #dietician #nutrition #nutritioncoach #nutritionist #nutritiontips #nutritionplan #caloriedeficit #iifym #womenwholift #strengthcoach #strengthtraining #strengthandconditioning #homeworkout #homegym #homeworkouts #exercisemotivation #exerciseathome #fitnessjourney #fitfamily #weightlossjourney #weightlosstips #weightlosstransformation See more