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Auditorium","https:\u002F\u002Fwww.nashvillefitshow.com\u002F",[260,261],{"id":271,"name":272,"startDate":273,"endDate":273,"city":274,"state":275,"country":256,"venue":276,"websiteUrl":277,"federations":278},49,"2026 NPC Pennsylvania Muscle Championships","2026-08-22","Lancaster","PA","Lancaster County Convention Center","https:\u002F\u002Fgaryudit.com\u002Fnew\u002Fcontest\u002Fnpc-pennsylvania-muscle\u002F",[260,261],{"id":280,"name":281,"startDate":273,"endDate":273,"city":282,"state":283,"country":256,"venue":75,"websiteUrl":75,"federations":284},46,"NPC\u002FIFBB Rising Phoenix","Phoenix","AZ",[260,261],{"id":286,"name":287,"startDate":273,"endDate":273,"city":288,"state":289,"country":256,"venue":75,"websiteUrl":75,"federations":290},47,"2026 PACIFIC USA","San Diego","CA",[260,261],{"id":292,"name":293,"startDate":294,"endDate":294,"city":295,"state":296,"country":256,"venue":75,"websiteUrl":75,"federations":297},50,"GOLDS GYM 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Lauderdale",[260,261],{"id":322,"name":323,"startDate":318,"endDate":318,"city":324,"state":289,"country":256,"venue":325,"websiteUrl":326,"federations":327},222,"TITANS GRAND PRIX PRO","Anaheim","Marriott Anaheim","https:\u002F\u002Fmusclecontest.com\u002F2026-titans-grand-prix-event\u002F",[260,261],{"id":329,"name":330,"startDate":318,"endDate":318,"city":331,"state":332,"country":256,"venue":75,"websiteUrl":75,"federations":333},56,"San Antonio Pro","San Antonio","TX",[260,261],{"id":335,"name":336,"startDate":337,"endDate":337,"city":338,"state":339,"country":256,"venue":75,"websiteUrl":75,"federations":340},57,"Sasquatch","2026-09-19","Federal Way","WA",[260,261],{"id":342,"name":343,"startDate":344,"endDate":344,"city":345,"state":346,"country":256,"venue":75,"websiteUrl":75,"federations":347},59,"Olympia","2026-09-26","Las Vegas","NV",[260],{"id":349,"name":350,"startDate":344,"endDate":344,"city":351,"state":255,"country":256,"venue":75,"websiteUrl":75,"federations":352},58,"Daytona Master's Pro","Daytona Beach",[260,261],{"id":354,"name":355,"startDate":356,"endDate":356,"city":345,"state":346,"country":256,"venue":75,"websiteUrl":75,"federations":357},60,"Ace of Stage","2026-10-02",[260,261],{"id":359,"name":360,"startDate":361,"endDate":361,"city":362,"state":363,"country":256,"venue":75,"websiteUrl":75,"federations":364},61,"Southern Muscle Showdown","2026-10-03","Dalton","GA",[260,261],{"id":366,"name":367,"startDate":368,"endDate":369,"city":370,"state":255,"country":256,"venue":75,"websiteUrl":75,"federations":371},62,"Hurricane Pro (Masters 40-50+) - 2 Day","2026-10-16","2026-10-17","St Petersburg",[260,261],{"id":373,"name":374,"startDate":369,"endDate":369,"city":375,"state":376,"country":256,"venue":75,"websiteUrl":75,"federations":377},63,"NPC Kentucky Bourbon and Kentucky State Championships and IFBB Pro Fit Model & Men Physique","Louisville","KY",[260,261],{"id":379,"name":380,"startDate":369,"endDate":369,"city":381,"state":283,"country":256,"venue":382,"websiteUrl":75,"federations":383},211,"Whitney Jones Classic","Mesa","Mesa Convention Center",[260,384,385],"OCB","Other",{"id":387,"name":388,"startDate":389,"endDate":389,"city":390,"state":255,"country":256,"venue":75,"websiteUrl":75,"federations":391},64,"Ultimate Grand Prix Pro","2026-10-24","Boca Raton",[260,261],{"id":393,"name":394,"startDate":395,"endDate":395,"city":345,"state":346,"country":256,"venue":75,"websiteUrl":75,"federations":396},66,"Steve Karr Las Vegas Pro","2026-11-07",[260,261],{"id":398,"name":399,"startDate":400,"endDate":401,"city":402,"state":403,"country":256,"venue":75,"websiteUrl":75,"federations":404},67,"Ben Weider Pro AM Natural Championships 2 DAY","2026-11-13","2026-11-14","Alexandria","VA",[260],{"id":406,"name":407,"startDate":401,"endDate":401,"city":408,"state":409,"country":256,"venue":75,"websiteUrl":75,"federations":410},69,"Kansas City Pro","Kansas City","MO",[260,261],{"id":412,"name":413,"startDate":414,"endDate":414,"city":415,"state":416,"country":256,"venue":75,"websiteUrl":75,"federations":417},70,"Maryland Night of Champions","2026-11-21","Townson","MD",[260,261],{"id":419,"name":420,"startDate":414,"endDate":421,"city":422,"state":255,"country":256,"venue":75,"websiteUrl":423,"federations":424},68,"Atlantic Coast Masters Bikini; 40+ - 2 DAY","2026-11-22","Ft Lauderdale","https:\u002F\u002Fwww.timgardnerproductions.com\u002Fatlantic-coast-pro",[260,261],{"id":426,"name":427,"startDate":428,"endDate":428,"city":429,"state":332,"country":256,"venue":75,"websiteUrl":75,"federations":430},71,"NPC Battle of Texas","2026-12-05","Irving",[260],{"id":432,"name":433,"startDate":434,"endDate":435,"city":429,"state":332,"country":256,"venue":75,"websiteUrl":75,"federations":436},72,"NPC Nationals (2 DAY)","2026-12-11","2026-12-12",[260],[438,446,453,460,467,474,482,489,496,503,511,518,526,533,540,548,555,563,570,578,585,591,598,605,611,618,625,631,637,645,652,660,667,675,682,689,696,703,711,718,725,733,740,747,755,763,771,778,785,792,799,806,811],{"id":78,"title":439,"slug":440,"excerpt":441,"bodyHtml":442,"featuredImageUrl":443,"featuredImageAlt":439,"author":444,"publishedAt":445},"Considering the Stage: A Guide for Lifestyle \u002F Transformation Clients","considering-the-stage-a-guide-for-lifestyle-transformation-clients","So, you’ve been consistently hitting the gym, eating right, and...","\u003Cdiv>\n\u003Cmeta charset=\"utf-8\">\n\u003Cdiv>\n\u003Cmeta charset=\"utf-8\">\n\u003Cmeta charset=\"utf-8\">\n\u003Cp dir=\"ltr\">\u003Cspan>So, you’ve been consistently hitting the gym, eating right, and feeling great. You've noticed the changes in your physique and the compliments are rolling in. Perhaps you’ve even entertained the idea of taking your fitness journey to the next level and competing on stage.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp dir=\"ltr\">\u003Cspan>While the idea of stepping on stage can be exciting, it's important to weigh the pros and cons and ensure it aligns with your overall lifestyle goals.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp dir=\"ltr\">\u003Cstrong>Why Compete?\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cul>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Personal Achievement:\u003C\u002Fspan>\u003Cspan> Pushing your limits and achieving a peak physical condition.\u003C\u002Fspan>\u003Cspan>\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>\u003C\u002Fspan>\u003Cspan>Self-Confidence:\u003C\u002Fspan>\u003Cspan> Gaining confidence and self-esteem.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Community:\u003C\u002Fspan>\u003Cspan> Connecting with like-minded individuals and becoming part of the bodybuilding community.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Motivation:\u003C\u002Fspan>\u003Cspan> Setting specific goals and having a clear direction for your training.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp dir=\"ltr\">\u003Cstrong>What to Consider Before Competing:\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Col>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Time Commitment:\u003C\u002Fspan>\u003Cspan>\u003Cbr>\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cul>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Training:\u003C\u002Fspan>\u003Cspan> Increased training frequency and intensity.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Diet:\u003C\u002Fspan>\u003Cspan> Strict adherence to a competition diet.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Posing Practice:\u003C\u002Fspan>\u003Cspan> Learning and mastering posing routines.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Competition Prep:\u003C\u002Fspan>\u003Cspan> Preparing for the show, including tanning, hair, and makeup.\u003C\u002Fspan>\u003Cspan>\u003Cbr>\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Financial Commitment:\u003C\u002Fspan>\u003Cspan>\u003Cbr>\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cul>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Competition Fees:\u003C\u002Fspan>\u003Cspan> Entry fees, travel expenses, and accommodation costs.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Supplements:\u003C\u002Fspan>\u003Cspan> Increased supplement usage.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Professional Services:\u003C\u002Fspan>\u003Cspan> Personal trainer, nutritionist, and posing coach fees.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Stage Attire:\u003C\u002Fspan>\u003Cspan> Posing suit, jewelry, and other accessories.\u003C\u002Fspan>\u003Cspan>\u003Cbr>\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Mental and Emotional Toll:\u003C\u002Fspan>\u003Cspan>\u003Cbr>\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cul>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Stress:\u003C\u002Fspan>\u003Cspan> The pressure to look your best on stage.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"2\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Sacrifice:\u003C\u002Fspan>\u003Cspan> Compromising social activities and personal life.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\n\u003Cp dir=\"ltr\">\u003Cstrong>Is Competing Right for You?\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp dir=\"ltr\">\u003Cspan>If you're passionate about bodybuilding and willing to make the necessary sacrifices, competing can be a rewarding experience. However, it’s essential to ensure that it aligns with your overall lifestyle goals and mental well-being.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp dir=\"ltr\">\u003Cspan>Remember:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Prioritize Your Health:\u003C\u002Fspan>\u003Cspan> Don't compromise your health for the sake of competition.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Set Realistic Goals:\u003C\u002Fspan>\u003Cspan> Start with smaller shows and gradually work your way up.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Seek Professional Guidance:\u003C\u002Fspan>\u003Cspan> Consult with a qualified coach or trainer.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Enjoy the Journey:\u003C\u002Fspan>\u003Cspan> Focus on the process and the personal growth.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp dir=\"ltr\">\u003Cspan>Ultimately, the decision to compete is a personal one. If you’re passionate about the sport and willing to put in the work, the rewards can be significant. \u003C\u002Fspan>\u003Cspan>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp dir=\"ltr\">\u003Cspan>\u003Cmeta charset=\"utf-8\">\n\u003Cmeta charset=\"utf-8\">\n\u003Cb id=\"docs-internal-guid-a2c094b2-7fff-eb76-ced9-10f4519ddb83\">Do you have any questions about competing? \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002F\">Feel free to reach out to our team for more information and guidance.\u003C\u002Fa>\u003C\u002Fb>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cb id=\"docs-internal-guid-a35e451c-7fff-ce3f-c962-7dfe782cc457\">\u003C\u002Fb>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F7ZFNW3D9TZDDXA4NYWTFQ0SVVY.webp","Nikki Chace","2025-01-20T15:41:18+00:00",{"id":85,"title":447,"slug":448,"excerpt":449,"bodyHtml":450,"featuredImageUrl":451,"featuredImageAlt":447,"author":444,"publishedAt":452},"What Makes the Athlete Experience with Team FitBody Fusion Unique and Successful?","what-makes-the-athlete-experience-with-team-fitbody-fusion-unique-and-successful","At FitBody Fusion, we believe that a successful fitness journey...","\u003Cp dir=\"ltr\">\u003Cspan>At\u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002F\">\u003Cspan> FitBody Fusion\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan>, we believe that a successful fitness journey is built on a strong foundation of personalized coaching, sustainable practices, and unwavering support. Our unique approach to fitness sets us apart and ensures long-term success for our athletes.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp dir=\"ltr\">\u003Cspan>1. Personalized \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Four-team\">\u003Cspan>Coaching\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan>:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Individualized Approach:\u003C\u002Fspan>\u003Cspan> We understand that every athlete is unique, with specific goals and needs. Our coaches take the time to listen carefully to your aspirations and tailor a customized plan that aligns with your lifestyle, goals and individual needs.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Authentic Relationships:\u003C\u002Fspan>\u003Cspan> Our coaches are more than just trainers; they are your partners in fitness. We foster authentic relationships based on trust, support, clear communication and accountability.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Comprehensive Guidance:\u003C\u002Fspan>\u003Cspan> From nutrition and training to mental well-being, our coaches provide comprehensive guidance down to every little detail to ensure you reach your full potential.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp dir=\"ltr\">\u003Cspan>2. Sustainable Practices:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Holistic Health Focus:\u003C\u002Fspan>\u003Cspan> We prioritize metabolic health as the cornerstone of sustainable fitness. Our approach emphasizes optimizing your metabolism to support fat loss, muscle gain, and overall well-being.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Balanced Nutrition:\u003C\u002Fspan>\u003Cspan> We believe in a balanced and flexible approach to nutrition, avoiding restrictive diets or quick fixes that can lead to burnout.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Mindful Training:\u003C\u002Fspan>\u003Cspan> Our training programs are designed to be effective, enjoyable, and sustainable. We emphasize quality over quantity, focusing on compound movements and progressive overload.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp dir=\"ltr\">\u003Cspan>3. Continuous Support and Communication:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cimg alt=\"\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FJJMXW722R9JKK8QA0FAXTA09JY.webp\" width=\"204\" height=\"256\" style=\"font-family: -apple-system, BlinkMacSystemFont, 'San Francisco', 'Segoe UI', Roboto, 'Helvetica Neue', sans-serif; font-size: 0.875rem; float: right;\">\u003C\u002Fp>\n\u003Cul>\n\u003Cli dir=\"ltr\" role=\"presentation\">\n\u003Cspan>Personalized Communication:\u003C\u002Fspan>\u003Cspan> We utilize a custom FitBody Fusion  app to facilitate seamless communication and track your progress.\u003Cbr>\u003C\u002Fspan>\u003Cspan>\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Ongoing Support:\u003C\u002Fspan>\u003Cspan> Our coaches are always available to answer your questions, provide guidance, and offer support throughout your fitness journey.\u003C\u002Fspan>\u003Cspan>\u003Cbr>\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>P\u003C\u002Fspan>\u003Cspan>ost-Com\u003C\u002Fspan>\u003Cspan>petition Support:\u003C\u002Fspan>\u003Cspan> We believe that the journey doesn't end after a competition or after you reach your ultimate goal. We provide personalized post-competition\u002Fgoal guidance to help you maintain your results and continue your fitness journey.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp dir=\"ltr\">\u003Cspan>4. Results-Oriented Approach:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Trackable Progress:\u003C\u002Fspan>\u003Cspan> We use a variety of metrics, including measurements, photos, and performance data, to track your progress and make necessary adjustments.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Clear Goals:\u003C\u002Fspan>\u003Cspan> We work with you to set realistic and achievable goals that align with your long-term aspirations.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003Cli dir=\"ltr\" aria-level=\"1\">\n\u003Cp dir=\"ltr\" role=\"presentation\">\u003Cspan>Proven Results:\u003C\u002Fspan>\u003Cspan> Our approach has helped countless athletes achieve their fitness goals, whether it's competing on stage, improving overall health, or simply feeling stronger and more confident.\u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>\u003Cb id=\"docs-internal-guid-8430806b-7fff-aa9b-aa45-8d8f79c54d66\">\u003Cspan>By combining personalized coaching, sustainable practices, and unwavering support, \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Four-team\">\u003Cspan>Team FitBody Fusion\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan> offers a unique and successful athlete experience. If you're ready to take your fitness journey to the next level, \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-competition-coaching\">\u003Cspan>we invite you to join our FAMILY\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan>.\u003C\u002Fspan>\u003C\u002Fb>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FZF10QMFFPZDTE84QA8TJD38GH1.webp","2025-01-20T15:24:29+00:00",{"id":91,"title":454,"slug":455,"excerpt":456,"bodyHtml":457,"featuredImageUrl":458,"featuredImageAlt":454,"author":444,"publishedAt":459},"Common Mistakes Hindering Your Fat Loss Journey","common-mistakes-hindering-your-fat-loss-journey","Even with the best intentions, many people approach fat loss...","\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Even with the best intentions, many people approach fat loss in ways that make it more challenging than necessary. If you're not seeing the progress you desire, here are some common mistakes you might be making:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Col data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\"> Prioritizing Perfection over Consistency:\u003C\u002Fb>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Consistency is key:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> While occasional slip-ups are inevitable, it's essential to get back on track as soon as possible. Strive for consistency over perfection.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Col start=\"2\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\"> Neglecting Caloric Balance:\u003C\u002Fb>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Caloric deficit:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> To lose fat, you must consume fewer calories than you burn. Focus on creating a sustainable caloric deficit.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Nutrient-dense foods:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> While a caloric deficit is crucial, it's also important to choose nutrient-dense foods to support overall health and satiety.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Col start=\"3\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\"> Underestimating the Importance of Non-Exercise Activity:\u003C\u002Fb>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Everyday movement:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Incorporate more movement into your daily life, such as walking, standing, doing household chores, taking the stairs or parking far away from an entrance.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Increased calorie burn:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> These small changes can significantly contribute to your overall calorie expenditure at the end of each week.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Col start=\"4\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\n\u003Cdiv>\u003Cb data-mce-fragment=\"1\"> Following Restrictive Diets:\u003C\u002Fb>\u003C\u002Fdiv>\n\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cdiv>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Sustainability:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Find a dietary approach that suits your lifestyle and preferences. Avoid overly restrictive diets that can lead to deprivation and make it difficult to maintain long-term.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Enjoyable eating:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Incorporate foods you enjoy to make your journey more sustainable and enjoyable. After all, we want to create a lifestyle, not a quick fix.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003C\u002Fdiv>\n\u003Col start=\"5\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\"> Overlooking Recovery:\u003C\u002Fb>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Stress management:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Excessive stress can hinder fat loss by increasing cortisol levels and impacting muscle retention.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Adequate rest:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Ensure you're getting enough sleep and taking rest days to allow your body to recover and adapt.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Col start=\"6\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\"> Neglecting Strength Training:\u003C\u002Fb>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Muscle preservation:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Strength training is crucial for preserving muscle mass, which helps boost your metabolism and improve body composition.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Fat loss:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A combination of strength training and a caloric deficit is often more effective for fat loss than cardio alone.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Remember:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Fat loss is a journey, not a destination. Patience, consistency, and a sustainable approach are key to achieving your goals. To learn more about our \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-transformation-and-lifestyle-coaching\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-transformation-and-lifestyle-coaching\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Lifestyle & Transformation \u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">coaching services, visit our website and feel free to fill out a FREE consultation form. We would love to be a part of your journey and to help you reach your goals. \u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FSRDQYN2XGMT4G7277NXKRER0VZ.webp","2024-12-05T01:47:53+00:00",{"id":96,"title":461,"slug":462,"excerpt":463,"bodyHtml":464,"featuredImageUrl":465,"featuredImageAlt":461,"author":444,"publishedAt":466},"Navigating the Off-Season as an NPC or IFBB Athlete","navigating-the-off-season-as-an-npc-or-ifbb-athlete","The off-season is a crucial period for NPC and IFBB...","\u003Cp data-mce-fragment=\"1\">The off-season is a crucial period for NPC and IFBB athletes to recover, rebuild, and set the foundation for future success. It's a time to focus on overall health, muscle growth, and metabolic restoration. Here are some key strategies to help you navigate the off-season effectively:\u003C\u002Fp>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">1. Prioritize Recovery\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Rest and Sleep:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Ensure you're getting adequate sleep to allow your body to repair and recover. Aim for 7-9 hours of quality sleep each night.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Active Recovery:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Incorporate low-intensity activities like walking, swimming, or yoga to aid in recovery. Frequent bodywork, massages, compression and cryotherapy can also help maximize your recovery. \u003C\u002Fspan>\u003Cb data-mce-fragment=\"1\">Stress Management:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Practice stress-reduction techniques like meditation, deep breathing, or spending time in nature.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">2. Rebuild and Gain Muscle\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Progressive Overload:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Gradually increase the weight, reps, or sets in your workouts to continue challenging your muscles and promoting growth.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Focus on Compound Movements:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Prioritize exercises that work multiple muscle groups, such as squats, deadlifts, bench presses, and overhead presses.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Nutrient-Dense Diet:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Consume a diet rich in protein, carbohydrates, and healthy fats to support muscle growth and recovery.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">3. Increase Caloric Intake\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Gradual Increase:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Gradually increase your caloric intake to support muscle growth and avoid rapid weight gain.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Nutrient-Timing:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Consider consuming a moderate to large percentage of protein and carbohydrates pre and post-workout to aid in your energy during your training sessions and muscle repair and recovery post training.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Listen to Your Body:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Pay attention to your hunger and fullness cues to ensure you're eating enough without overeating.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">4. Maintain a Balanced Lifestyle\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Hydration:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Stay hydrated by drinking plenty of water throughout the day.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Supplementation:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Consider supplementing with essential nutrients like creatine, BCAA's, and omega-3 fatty acids to support muscle growth and recovery.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Enjoyment:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Don't forget to enjoy your off-season! Engage in activities you enjoy outside of the gym to maintain a healthy balance.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">5. Set Goals for the Next Competition\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Reflect on Your Previous Show:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Evaluate your performance and identify areas for improvement with your coach.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Set Realistic Goals:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Establish achievable goals for your next competition, such as improving your physique, increasing muscle mass, or hitting a specific weight class.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Create a Plan:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Develop a detailed plan outlining your training, nutrition, and supplementation strategies to achieve your goals.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">By following these guidelines, you can effectively navigate the off-season and set yourself up for success in your next competition. Remember, patience and consistency are key to long-term success.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">-- \u003C\u002Fp>\n\u003Cp class=\"p1\">To join FitBody Fusion or receive a free consultation with a FitBody Fusion Coach, submit an application on:\u003C\u002Fp>\n\u003Cp class=\"p1\">🌎www.fitbodyfusion.com \u003Cbr>Questions?\u003Cbr>\u003Cspan class=\"s1\">📫\u003Ca href=\"mailto:info@fitbodyfusion.com\">\u003Cspan class=\"s2\">info@fitbodyfusion.com\u003C\u002Fspan>\u003C\u002Fa>\u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FKD3Q0D3C7XHFHXS9M1R44AZMG2.webp","2024-11-10T15:32:37+00:00",{"id":101,"title":468,"slug":469,"excerpt":470,"bodyHtml":471,"featuredImageUrl":472,"featuredImageAlt":468,"author":444,"publishedAt":473},"Competing Postpartum: From Baby to Bikini","competing-postpartum-from-baby-to-bikini","Congratulations on becoming a new mom or mom again! Returning...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Congratulations on becoming a new mom or mom again! Returning to the stage after having a baby can be a challenging but rewarding experience. Here are some tips to help you navigate the postpartum journey and prepare for your next competition:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">1. Prioritize Recovery\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Listen to Your Body:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Give your body time to heal and recover from childbirth.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Consult Your Doctor:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Get clearance from your healthcare provider before starting a rigorous workout routine.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Gradually Increase Activity:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Start slowly and gradually increase the intensity and duration of your workouts.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">2. Set Realistic Goals\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Be Patient:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Understand that it may take time to regain your pre-pregnancy fitness level.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Set Achievable Targets:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Set realistic goals for your postpartum fitness journey, considering factors like your body's recovery and your baby's needs.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">3. Find a Supportive Community\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Connect with Other Moms:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Join online forums or local support groups to connect with other moms who are also trying to balance motherhood and fitness.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Find a Supportive Coach:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A qualified coach can provide personalized guidance and support throughout your postpartum journey that’s tailored to you.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">4. Plan Your Nutrition\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Fuel Your Body:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Ensure you're consuming enough calories to support your body's recovery and energy needs.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Prioritize Protein:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Protein is essential for muscle repair and growth. Incorporate lean protein sources into your meals.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Stay Hydrated:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Drink plenty of water to stay hydrated and support your body's functions.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">5. Balance Training and Motherhood\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Time Management:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Develop a schedule that allows you to balance your workouts with your maternal duties.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Involve Your Partner:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Involve your partner or family members in childcare to free up time for your workouts.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Home Workouts:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Consider doing home workouts or finding childcare options near or at your gym.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">6. Be Flexible and Adaptable\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Embrace Change:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Be prepared to adjust your plans as needed to accommodate your baby's schedule and your changing body.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Find Joy in the Journey:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Focus on the progress you make, rather than striving for perfection. After all, you just created life!\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Ch3 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">7. Celebrate Your Achievements\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Acknowledge Your Progress:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Celebrate your accomplishments, no matter how small they may seem.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Be Kind to Yourself:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Remember that you're a mom first and foremost. Prioritize your well-being and avoid putting too much pressure on yourself.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Returning to the stage after having a baby is a significant accomplishment. By following these guidelines and staying committed to your goals, you can achieve your desired results while balancing the demands of motherhood. To hear more about competing postpartum or navigating pregnancy with competition in mind, tune into the \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.youtube.com\u002Fwatch?v=vcNxkIyrpD8\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.youtube.com\u002Fwatch?v=vcNxkIyrpD8\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">FitBody Lifestyle Podcast with Coach Jessica Rizor.   \u003C\u002Fspan>\u003C\u002Fa>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FJZ1JF279HKZT11KFF0BSYKQC88.webp","2024-09-05T03:30:00+00:00",{"id":475,"title":476,"slug":477,"excerpt":478,"bodyHtml":479,"featuredImageUrl":480,"featuredImageAlt":476,"author":444,"publishedAt":481},6,"It's Never Too Late: Embracing Your Fitness Journey, NPC Stage or Not","its-never-too-late-embracing-your-fitness-journey-npc-stage-or-not","The world of bodybuilding shimmers with amazing physiques and unwavering...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The world of bodybuilding shimmers with amazing physiques and unwavering dedication. You watch competitions in awe, captivated by the physiques and the stories behind them. A question ignites: “can someone like me ever set foot on stage?”\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The answer is a \u003C\u002Fspan>\u003Cb data-mce-fragment=\"1\">definite yes \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">- regardless of your background, age, experience, etc\u003C\u002Fspan>\u003Cb data-mce-fragment=\"1\">!\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Whether your goal is to grace the NPC stage or simply embrace a healthier lifestyle, it's \u003C\u002Fspan>\u003Cb data-mce-fragment=\"1\">never too late\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> to start your fitness journey. Here's why:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Age is Just a Number:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Yes, bodybuilding competitions showcase peak physical potential. But let's face it, those physiques are the result of months and years of dedication, not age. Just like Jay Cutler, a bodybuilding \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">legend who didn't win his first Mr. Olympia title until his mid-thirties, or FitBody Fusions’ very own, \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Four-team\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Four-team\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Jami DeBernard,\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> who didn't earn her IFBB Figure Pro title until forty and stepped on the Olympia stage as a Masters athlete; many competitors find success after years of consistent training. The beauty of NPC and IFBB competitions lies in their diverse divisions. These divisions cater to a range of physiques and experience levels, meaning you'll be competing against others on a similar path and time of life.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">More Than Competition:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The allure of the stage is undeniable, but the true reward lies in the journey itself. Whether you compete or not, taking those first steps towards a healthier lifestyle is a victory. You'll build strength, confidence, and a deep respect for your body's capabilities. You prove to yourself day and day again that you are capable!\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Starting Your Fitness Journey:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Honest Self-Assessment:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> It all begins with understanding your current fitness level. Talk to a doctor to ensure you are healthy both mentally and physically to start your fitness journey. \u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Find Your Guide:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A qualified coach or trainer, just like the ones with FitBody Fusion, can design a personalized roadmap to your goals. Their expertise will keep you motivated and moving in the right direction.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Embrace the Community:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Surround yourself with positive influences! Online forums, local gyms, a team and\u002For fitness groups offer a wealth of support and shared experiences. Not to mention the constant motivation!\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Remember:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Slow and Steady Wins the Race:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Building a strong and healthy body takes time and consistency. Celebrate small victories and enjoy the process.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Listen to Your Body:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Don't push through pain. Prioritize proper form and recovery to avoid injuries. Pain is a signal, not a badge of honor.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Find the Joy:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Focus on how good you feel with each workout, each healthy meal. This journey is about empowering yourself, not just aesthetics.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">The Final Pump:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Age, experience, background – these are just details. The most important factor is your decision to step into the gym for the first time, or perhaps the tenth time. With dedication, the right guidance, and a supportive community, you can write your own inspiring fitness story. \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-competition-coaching\u002F#schedule_consultation\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-competition-coaching\u002F#schedule_consultation\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">FitBody Fusion\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> is here to help guide, support, and provide you with a chosen family - all you have to do is start!\u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F4385328WVXV1F7G5X44QN84596.webp","2024-08-24T15:32:25+00:00",{"id":107,"title":483,"slug":484,"excerpt":485,"bodyHtml":486,"featuredImageUrl":487,"featuredImageAlt":483,"author":444,"publishedAt":488},"Are you BLUNT-ing your gains","are-you-blunt-ing-your-gains","Let's face it, strength training and creating lifestyle changes can...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Let's face it, strength training and creating lifestyle changes can be demanding. It requires relentless dedication, pushing your body (sometimes to its limits), and constantly striving for improvement. There's been a growing buzz about using THC, the psychoactive compound in marijuana, to enhance the lifting and recovery experience. But before you light up that pre-workout joint or pop that gummy, let's delve into the science (or lack thereof) and explore some alternative strategies.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">THC: Potential Benefits\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Some anecdotal reports suggest THC might offer benefits for athletes \u002F fitness culture:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Pain Relief:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> THC's analgesic properties could potentially help manage muscle soreness after intense training sessions.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Mind-Muscle Connection:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> THC might enhance focus and concentration, leading to a stronger mind-muscle connection during workouts.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Improved Sleep:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> For some, THC can promote relaxation and deeper sleep, crucial for muscle recovery.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Important Considerations\u003C\u002Fb>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Impaired Performance:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Studies suggest THC can negatively impact coordination, reaction time, and overall exercise performance. Not exactly ideal for precision lifting.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Increased Appetite:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> The munchies are a real thing. THC can stimulate appetite, potentially leading to unwanted calorie intake and hindering your cutting goals.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Psychological Dependence:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Regular THC use can lead to dependence, impacting your overall well-being and potentially hindering your training consistency.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Natural Alternatives for Peak Performance\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Building an impressive physique is all about optimizing your natural potential. Here are some strategies that are backed by science and won't leave you feeling foggy:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Mindfulness Techniques:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Meditation and visualization can enhance focus and mind-muscle connection without any psychoactive effects.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Prioritizing Sleep:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Aim for 7-8 hours of quality sleep each night. This allows your body to repair and rebuild muscle tissue.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Post-Workout Nutrition:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Focus on consuming high-quality protein and complex carbohydrates within a short window after your workout to maximize muscle recovery.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">CBD Exploration:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Cannabidiol (CBD), another compound found in cannabis, shows promise for pain management and inflammation reduction without the psychoactive effects of THC.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cimg alt=\"\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FNH9NBB57FVD12ZGXPKZQP6SSZW.webp\" style=\"display: block; margin-left: auto; margin-right: auto;\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">The Bottom Line\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">While the idea of THC-fueled gains might be intriguing, there's just not enough solid evidence to support its use in bodybuilding. Instead, focus on optimizing your training, nutrition, and recovery with proven strategies. Remember, building a sculpted physique is a marathon, not a sprint. Stay disciplined, consistent, and explore natural methods to unlock your full potential. To hear more around this discussion, tune into the \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.youtube.com\u002Fwatch?v=Z0fTYvhpq2U\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.youtube.com\u002Fwatch?v=Z0fTYvhpq2U\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">FitBody Lifestyle Podcast Episode with FitBody Fusion Coach and IFBB Bikini Pro, Hana Devore.\u003C\u002Fspan>\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">There is no advocacy here for the use of THC here, and this is simply a discussion. As with anything, incorporating THC in your fitness regimen is a personal decision and doing your research is key along with making sure that you comply with any legal restrictions\u002Frequirements in your area. And If you're curious about CBD, that's a conversation worth having with your doctor or a qualified nutritionist. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Resources:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Ca href=\"https:\u002F\u002Fwww.ncbi.nlm.nih.gov\u002Fpmc\u002Farticles\u002FPMC8566388\u002F\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.ncbi.nlm.nih.gov\u002Fpmc\u002Farticles\u002FPMC8566388\u002F\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Case Study 1\u003C\u002Fspan>\u003C\u002Fa>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Ca href=\"https:\u002F\u002Fwww.colorado.edu\u002Ftoday\u002F2024\u002F01\u002F03\u002Fstudy-cannabis-can-make-workouts-more-fun-its-no-performance-enhancer\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.colorado.edu\u002Ftoday\u002F2024\u002F01\u002F03\u002Fstudy-cannabis-can-make-workouts-more-fun-its-no-performance-enhancer\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Case Study 2\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> \u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Ca href=\"https:\u002F\u002Ffloraflex.com\u002Fdefault\u002Fblog\u002Fpost\u002Fthc-and-exercise-exploring-the-potential-benefits-for-fitness-and-performance#:~:text=Increased%20Endurance%20and%20Stamina&text=Motivation%20and%20Performance%3A%20THC%20may,workouts%20more%20pleasurable%20and%20engaging.n\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Ffloraflex.com\u002Fdefault\u002Fblog\u002Fpost\u002Fthc-and-exercise-exploring-the-potential-benefits-for-fitness-and-performance#:~:text=Increased%20Endurance%20and%20Stamina&text=Motivation%20and%20Performance%3A%20THC%20may,workouts%20more%20pleasurable%20and%20engaging.n\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Article 1\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> \u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Ca href=\"https:\u002F\u002Fneurosciencenews.com\u002Fexercise-cannabis-mood-25429\u002F\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fneurosciencenews.com\u002Fexercise-cannabis-mood-25429\u002F\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Article 2\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> \u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FYPGBMDG0JT2Q2WDMGS0VR48EME.webp","2024-08-12T20:12:57+00:00",{"id":113,"title":490,"slug":491,"excerpt":492,"bodyHtml":493,"featuredImageUrl":494,"featuredImageAlt":490,"author":444,"publishedAt":495},"Dealing with Guilt Trips During Your Competition Journey","dealing-with-guilt-trips-during-your-competition-journey","The road to an IFBB\u002FNPC competition is paved with dedication,...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The road to an IFBB\u002FNPC competition is paved with dedication, sweat, and yes, sometimes…guilt trips? You've meticulously planned your workouts, dialed in your meal prep, and your focus is laser-sharp. Suddenly, loved ones start questioning your commitment with comments like, \"Isn't that a little extreme?\" or \"You're missing out on so much fun!\" and “One bite won’t hurt!”\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Here's how to navigate these guilt trips and stay focused on your competition goals:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Understanding the \"Why\" Behind the Guilt:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Fear of the Unknown:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Sometimes, loved ones worry about the intensity of competition prep. Educate them! Share reputable resources about healthy competition prep practices.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Missing Out Togetherness:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Explain that meal prepping allows you to maintain your diet while still enjoying meals together. Plan cheat meals (approved by your coach!) to share special occasions.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Discomfort with Change:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Your dedication might make others feel insecure about their own habits. Address this with kindness, but hold firm to your goals.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Setting Healthy Boundaries:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Communication is Key:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Openly discuss your goals and the importance of your prep with loved ones. Express your appreciation for their support, but clearly communicate your needs.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">\"Yes\" and \"No\" are Complete Sentences:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Don't feel pressured to justify every workout or healthy meal choice. A polite but firm \"no\" is perfectly acceptable.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Lead by Example:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Your dedication and positive energy might inspire those around you to embrace healthier habits themselves!\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Building Your Support System:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">The Competition Community:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Surround yourself with other competitors who understand the journey. Online forums, local gyms with competition experience, and even social media groups can be a great source of support.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">The Coach in Your Corner:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A qualified coach can guide you through every step of prep, including navigating challenging social situations.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Focus on the Positive:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Celebrate your victories, big and small, with supportive friends and family. Their genuine encouragement will be your fuel.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Remember:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">This is Your Journey:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> You're the one stepping on stage, so prioritize your goals and well-being.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Compassion is Key:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Understand that some loved ones may struggle with your dedication. Patience and kindness go a long way.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Guilt is Counterproductive:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Don't let guilt derail your progress! Refocus on your goals and the amazing transformation you're achieving.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Competition prep is demanding, but\u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-transformation-and-lifestyle-coaching\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-transformation-and-lifestyle-coaching\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> FitBody Fusio\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">n can help provide the right strategies and a supportive network that will allow you to navigate guilt trips and conquer your bikini goals! Remember, your dedication inspires not only yourself but potentially those around you. \u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FD14VRY0KPC53ZTQ7TN52M2HQG2.webp","2024-07-23T04:04:04+00:00",{"id":118,"title":497,"slug":498,"excerpt":499,"bodyHtml":500,"featuredImageUrl":501,"featuredImageAlt":497,"author":444,"publishedAt":502},"Leaning out for the Stage","leaning-out-for-the-stage","Creating a Calorie Deficit through Diet and\u002For Exercise Ah, contest...","\u003Ch2 data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Creating a Calorie Deficit through Diet and\u002For Exercise\u003C\u002Fb>\u003C\u002Fh2>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Ah, contest prep season. The time for dedication, discipline, and strategically building your physique to achieve peak condition. A crucial element in this journey is \u003C\u002Fspan>\u003Cb data-mce-fragment=\"1\">creating a caloric deficit\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> – essentially, burning more calories than you consume. But for IFBB\u002FNPC bodybuilders, it's not just about slashing calories and hoping for the best. It's a meticulous dance between fat loss and muscle preservation.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Why a Calorie Deficit?\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Muscle is metabolically expensive – it burns calories just by existing. That's fantastic for maintaining a lean physique, but during prep, we need to tip the scales in favor of fat loss. By creating a deficit, we force our bodies to tap into stored fat reserves for energy. However, going too aggressive can lead to muscle loss, hindering that shredded, stage-ready look.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Crafting Your Deficit Strategy\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Here's where the magic happens:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Individualized Needs:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Every body is a beautiful bio-individual. There's no one-size-fits-all deficit. Factors like starting body fat percentage, training intensity, hormones\u002Fmetabolism and dieting history all play a role. Consulting a qualified coach or nutritionist is highly recommended for a personalized plan -\u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-competition-coaching\u002F#schedule_consultation\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-competition-coaching\u002F#schedule_consultation\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> FitBody Fusion can help here! \u003C\u002Fspan>\u003C\u002Fa>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Gradual Adjustments:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Don't jump straight into a massive calorie cut. Start with a modest deficit and monitor progress. This slow and steady approach allows your body to adapt while minimizing muscle loss.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Prioritize Protein:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Protein is the building block of muscle. Aim for a high protein intake (around 1-1.2 grams per pound of bodyweight) to fuel muscle repair and for some, growth while in a deficit.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Dial in Macronutrients:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Beyond protein, don't neglect healthy fats and nutrient dense carbohydrates. Fats provide satiety and support hormone production, while carbs fuel your training sessions. \u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Exercise: Your Deficit Ally\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Diet is king, but exercise plays a crucial supporting role. Here's how:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Strength Training:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Maintaining a consistent strength training routine is essential. It helps preserve muscle mass while boosting your metabolism, leading to more calorie burning even at rest.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cb data-mce-fragment=\"1\">Cardio Integration:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Strategic cardio can accelerate fat loss. Prioritize high-intensity interval training (HIIT) or moderate-intensity cardio sessions is a great way to maximize your fat loss while optimizing muscle preservation.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Remember:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Consistency is key. Track your calories and macros, weight, and don’t forget about those progress photos. This data helps you adjust your deficit as needed and stay on track for contest day.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">A Final Note:\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Creating a calorie deficit is an intricate process. Don't hesitate to reach out to a \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-competition-coaching\u002F#schedule_consultation\" data-mce-fragment=\"1\" data-mce-href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-competition-coaching\u002F#schedule_consultation\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">FitBody Fusion\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> coach – their expertise can help you achieve your shredded physique while maximizing muscle retention, putting you on the path to IFBB\u002FNPC glory, all while taking out any guess work.\u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FYAW0ZP758G8MQ91Y927ME63EPE.webp","2024-07-08T22:59:38+00:00",{"id":504,"title":505,"slug":506,"excerpt":507,"bodyHtml":508,"featuredImageUrl":509,"featuredImageAlt":505,"author":444,"publishedAt":510},10,"Poolside Protein & Mocktails","poolside-protein-mocktails","Suns out, guns out...but wait, is that chicken breast and...","\u003Cp data-mce-fragment=\"1\">Suns out, guns out...but wait, is that chicken breast and broccoli or a poolside margarita in my hand? Ah, the joys (and challenges) of prep during the peak of summer. While the rest of the world is soaking up sunshine and indulging in carefree fun, we, the dedicated few, are strategizing carb backloading and meticulously tracking macros. BUT summer on prep doesn't have to be a solo mission to the land of lettuce and loneliness. Here's how to navigate those summer outings without derailing your shredded dreams:\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">1. Embrace the \"Mocktail Mastermind\":\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">Let's face it, poolside cocktails are a summer staple. But who says you can't have your fun and your abs too? Embrace your inner mixologist and whip up some\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"text-align: left;\" data-mce-style=\"text-align: left;\">\u003Cimg height=\"131\" width=\"233\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FWAS7JCSHC7ESD2RPZY6Y65G2G1.webp\" alt=\"\" style=\"float: left;\" data-mce-style=\"float: left;\" data-mce-src=\"https:\u002F\u002Fcdn.shopify.com\u002Fs\u002Ffiles\u002F1\u002F0542\u002F6092\u002F4609\u002Ffiles\u002Fintro-1696863302_480x480.jpg?v=1718308818\">\u003C\u002Fdiv>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\"> delicious mocktails that are as refreshing as   they are figure-friendly. Think sparkling water   infused with cucumber and mint, homemade   iced tea with a squeeze of lemon, or even a   fruity smoothie bowl topped with chia seeds   and berries. Bonus points for impressing your   friends with your bartending skills!\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">2. Pack Your Prepped Picnic Provisions:\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">BBQs and picnics are a must have summer activity. But navigating BBQs filled with burgers and potato salad can be a minefield for preppers. Pack your own cooler filled with competition-friendly goodies like grilled chicken or fish, veggie skewers, whole-wheat wraps, and a colorful salad packed with protein and healthy fats. You'll be a lifesaver for your fellow health-conscious friends, and you won't have to suffer through FOMO as you watch everyone else indulge.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">3. Become the \"Activity Queen\":\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">Summer is all about being active. Ditch the poolside lounge chair and suggest fun activities that get everyone moving. Volleyball, frisbee, stand-up paddle boarding – there are endless options that are both enjoyable and calorie-burning. You'll get your workout in, soak up some vitamin D, and have a blast with your friends. Plus, who knows, you might just inspire them to join you on your fitness journey!\u003C\u002Fspan>\u003C\u002Fp>\n4. It's all about balance:\u003Cbr>\u003Cbr>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">While staying on track is important, don't let prep rob you of the joys of summer. Allow yourself the occasional treat (within reason, of course!). Enjoy a slice of watermelon at a picnic, share a small scoop of ice cream with a friend, or savor a juicy burger on a cheat day. Deprivation is never the answer, and a little flexibility can go a long way in keeping you motivated and sane throughout your prep journey.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>5. Find your summer support system:\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">Surrounding yourself with positive and supportive people is crucial during any competition prep, and summer is no exception. Lean on your fellow preppers, share your struggles and triumphs, and celebrate each other's successes. Having a cheering squad in your corner will make the journey towards that coveted stage even more rewarding. \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002F\">Want FitBody Fusion in your corner? Reach out for a FREE consultation! \u003C\u002Fa>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cimg style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FHGZQ59TR5NWAS2RQZ0S0F52QR2.webp\" alt=\"\" width=\"375\" height=\"250\" data-mce-style=\"display: block; margin-left: auto; margin-right: auto;\" data-mce-src=\"https:\u002F\u002Fcdn.shopify.com\u002Fs\u002Ffiles\u002F1\u002F0542\u002F6092\u002F4609\u002Ffiles\u002FIMG_CBF5B8FD7863-1_480x480.jpg?v=1718308659\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">Remember, summer on prep is all about making smart choices and finding ways to have fun while staying on track. Embrace your creativity, get active, and don't be afraid to indulge in moderation. With a little planning and a positive mindset, you can conquer your competition goals and still have a summer to remember!\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">The stage awaits, and with these tips, you'll be strutting onto it feeling confident, shredded, and summer-kissed. \u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FJXA1RS2K0W3KVAR12886MAEG3B.webp","2024-06-13T20:01:40+00:00",{"id":124,"title":512,"slug":513,"excerpt":514,"bodyHtml":515,"featuredImageUrl":516,"featuredImageAlt":512,"author":444,"publishedAt":517},"Conquering Cravings and Integrating Cheat Day Dreams into Your Macro Diet","conquering-cravings-and-integrating-cheat-day-dreams-into-your-macro-diet","We've all been there. You're cruising along with your macro-friendly...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">We've all been there. You're cruising along with your macro-friendly diet, feeling fantastic, and then BAM! A craving hits you like a ton of bricks. Suddenly, all you can think about is that double chocolate chip ice cream you swore off. But WAIT! There are ways to tame the cravings and integrate those cheat day desires into your plan, without derailing your progress.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cimg alt=\"\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F6754Y5H7JZFEFAS10QSWYJ6XQT.webp\" style=\"display: block; margin-left: auto; margin-right: auto;\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">Understanding the Craving Monster\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Cravings often stem from a combination of factors – physiological and psychological. Our bodies might crave certain nutrients they perceive are lacking, or emotional eating can trigger desires for sugary or comforting foods as a way to cope with the given emotion.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">Curb Cravings the Macro Way:\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cstrong>Hydration Hero:\u003C\u002Fstrong> Often, thirst masquerades as hunger. Dehydration can lead to cravings, so downing a glass of water can be surprisingly effective.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cstrong>Fiber Fix:\u003C\u002Fstrong> Feeling hungry? Up your fiber intake! Fiber keeps you feeling fuller for longer, reducing cravings throughout the day.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cstrong>Sleep Soother:\u003C\u002Fstrong> Not getting enough sleep can wreak havoc on your hormones, which can trigger cravings. Aim for 7-8 hours of quality sleep each night.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">Macro-Friendly Cheat Day Strategies:\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">So, you've conquered cravings most of the week, but the weekend rolls around and all you can think about is pizza. Here's how to integrate those cheat day desires while staying macro-conscious:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cstrong>Plan Your Indulgence:\u003C\u002Fstrong> Schedule a designated cheat day or meal. This prevents mindless overeating and allows you to factor it into your macros.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cstrong>Choose Wisely:\u003C\u002Fstrong> Opt for quality over quantity. Savor a smaller portion of something you truly love, rather than mindlessly binging on unhealthy options.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cstrong>Balance it Out:\u003C\u002Fstrong> Plan your macros around your “fun” (cheat) meal. Increase your protein and fiber intake throughout the day to create a calorie deficit that accommodates your indulgence.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Remember:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul>\n\u003Cli>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cstrong>Consistency is Key:\u003C\u002Fstrong> Don't let one cheat day derail your progress. Get back on track with your healthy eating habits the next day.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cstrong>Listen to Your Body:\u003C\u002Fstrong> Pay attention to your body's cues. Sometimes, a small, healthy treat can satisfy a craving without throwing your macros off track.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The Takeaway:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Cravings are a natural part of life, but they don't have to control you. By understanding your body cues and implementing smart strategies, you can conquer cravings and integrate your cheat day desires into your macro-friendly lifestyle. Don't know where to start? \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fpages\u002Fonline-transformation-and-lifestyle-coaching\">Reach out\u003C\u002Fa> for a FREE consultation and a FitBody Fusion coach can guide you! \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Remember, it's all about balance and making sustainable choices that fit your goals and lifestyle. So, keep calm and macro on!\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"text-align: start;\">\u003Ca href=\"https:\u002F\u002Fwww.fitbodylifestylepodcast.com\u002F\">\u003Cimg style=\"margin-right: 41px; margin-left: 41px; float: none;\" alt=\"\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FX5GP6RWPYYEVATPSZRD29MH1ZZ.jpg\" width=\"487\" height=\"365\">\u003C\u002Fa>\u003C\u002Fdiv>\n\u003Cp data-mce-fragment=\"1\">🔊 Tune into the\u003Ca href=\"https:\u002F\u002Fwww.fitbodylifestylepodcast.com\u002F\"> FitBody Lifestyle Podcast\u003C\u002Fa> to hear Jami,  Greg, and #IFBB Bikini Pros share their tips & tricks!\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F4HWZ9PBBW2ZWWTQKH4GYR9MJ8C.webp","2024-05-28T15:18:30+00:00",{"id":519,"title":520,"slug":521,"excerpt":522,"bodyHtml":523,"featuredImageUrl":524,"featuredImageAlt":520,"author":444,"publishedAt":525},12,"Supplement Savvy: Fueling Your Fitness Journey with Smart Choices","supplement-savvy-fueling-your-fitness-journey-with-smart-choices","We all know the importance of dedication and sweat in...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">We all know the importance of dedication and sweat in the gym, but let's be honest, sometimes we want…and need a little extra push. Supplements can be a powerful tool, but navigating the vast, often confusing world of protein powders and pre-workouts can feel like trying to solve a Rubik's Cube blindfolded. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">This blog is your guide to become supplement savvy, helping you understand what might actually help (and what might just be snake oil).\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">First things first\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">: Remember, supplements are meant to complement your diet and exercise, not replace them. Prioritize a balanced, whole-food diet and a killer workout routine. Supplements are just the sprinkles on your fitness sundae!\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Now, let's dive into the supplement spotlight:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Col data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Protein Powders: These post-workout MVPs help repair and rebuild muscle tissue. Whey protein is a popular choice for its fast absorption, while casein boasts slower absorption for sustained muscle repair. Don't forget plant-based options like pea or soy protein for our vegan warriors or those who have some GI concerns!\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"2\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Creatine: This naturally occurring molecule helps replenish muscle ATP, the fuel for explosive movements. Studies suggest it can improve strength, power, and recovery, making it a friend for weightlifters and high-intensity athletes.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"3\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Branched-Chain Amino Acids (BCAAs): These three amino acids – leucine, isoleucine, and valine – play a crucial role in muscle protein synthesis. Supplementation might reduce muscle soreness and improve recovery, especially after intense training.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"4\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Multivitamins: Not just for kids anymore! Filling nutritional gaps is crucial for optimal health and performance. Multivitamins can ensure you're getting essential vitamins and minerals, especially if your diet isn't the epitome of rainbow-colored perfection.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"5\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Omega-3 Fatty Acids: These healthy fats aren't just good for your brain; they also reduce inflammation and promote joint health, perfect for anyone prone to post-workout aches and pains. Salmon, anyone? Or consider a fish oil supplement - or some algae omegas for those plant powered athletes\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Bonus Tip:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Don't just grab the first flashy tub you see! Research your options, check the ingredients list for unwanted stuff (sugars, fillers, artificials!), and consult your doctor or a registered dietitian if you have any health concerns.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Remember: \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Supplements are just one piece of the puzzle. Focus on quality workouts, eat well, sleep tight, and listen to your body. With a smart approach, supplements can be a powerful tool in your fitness journey, helping you reach your goals and feel like the ultimate gym god (or goddess!).\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Stay tuned for future posts where we'll dive deeper into specific supplements, debunk common myths, and share delicious (and healthy!) post-workout recipes to fuel your fitness fire!\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Happy lifting, running, and everything in between!\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Looking to join the team and work with a coach? \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002F\">We'd love to hear from you! \u003C\u002Fa>\u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FVKZV028WP9MY7KCRNX5HJWCNKZ.webp","2024-05-13T16:28:57+00:00",{"id":130,"title":527,"slug":528,"excerpt":529,"bodyHtml":530,"featuredImageUrl":531,"featuredImageAlt":527,"author":444,"publishedAt":532},"Finding Your Tribe","finding-your-tribe","Finding Your Community, Finding Your Family: Why the Right Tribe...","\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Finding Your Community, Finding Your Family: Why the Right Tribe Makes All the Difference\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Let's face it, changing your habits, getting fit, and living a healthy lifestyle can be tough. There will be days you drag yourself out of bed for that dawn workout, moments when that slice of cake looks way too tempting, and times you just want to give up entirely because you just want to feel “normal”. But here's the secret weapon most people underestimate: finding your tribe.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">The Power of Positive People\u003C\u002Fb>\u003C\u002Fp>\n\u003Cdiv style=\"text-align: left;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cimg src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FPAXAH9HAAWH52QJRHRKBMBXD44.webp\" style=\"float: left;\" width=\"215\" height=\"285\" data-mce-fragment=\"1\" data-mce-src=\"https:\u002F\u002Fcdn.shopify.com\u002Fs\u002Ffiles\u002F1\u002F0542\u002F6092\u002F4609\u002Ffiles\u002FScreenshot_2024-04-17_at_12.08.34_PM_f6f66be3-0bbb-44be-b6ce-3ab8ea9dbbc7_480x480.png?v=1713381228\">We are social creatures, and surrounding ourselves with the right people can make all the difference. A supportive tribe acts as your cheerleader section, your accountability partner, and your source of inspiration when your motivation tank is running on  \"E \". When you're struggling, they'll be there to pick you up, dust you off, and remind you why you started this journey in the first place.\u003C\u002Fspan>\u003C\u002Fdiv>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Finding Your Fit\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The key is finding a tribe that aligns with your goals and values. Here's how to get started:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Define Your Goals: Are you training for a marathon or aiming for a more toned physique? Maybe you just want to find a healthy routine that fits your busy schedule. Knowing your goals will help you find a tribe with similar aspirations.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Explore Different Options: Gyms, fitness studios, online communities – there are so many possibilities! Check out social media pages, attend a trial class, or browse online forums to get a feel for the vibe.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Look for Supportiveness: Notice how members interact with each other. Does the community feel encouraging and welcoming?\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Don't Be Afraid to Try New Things: Stepping outside your comfort zone can lead to amazing discoveries. You might find a love for a new workout style or connect with someone who becomes a lifelong friend.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Remember, the right tribe should:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Motivate You: They should inspire you to push yourself and celebrate your victories, big or small.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Hold You Accountable: A gentle nudge from a friend can be all it takes to get back on track when you're feeling discouraged.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Share Your Values: Find a group that embraces healthy living in a way that resonates with you, whether it's a focus on clean eating, mental well-being, or simply having fun while getting fit.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Building Your Fitness Family\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The good news is, your tribe doesn't have to be limited to the gym. Look for fitness enthusiasts among your current group of friends and family, or consider joining online communities. Social media groups can be a great way to connect with people who share your interests, exchange tips, and find virtual workout buddies.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">So, the next time you feel like giving up on your fitness goals, remember your tribe. Reach out for support, share your struggles, and celebrate your achievements together. With the right people by your side, your journey to a healthier, happier you becomes so much more enjoyable – and achievable. \u003Cimg src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F9CRSN0011590EYXERE7HMMNZBZ.webp\" alt=\"\" style=\"display: block; margin-left: auto; margin-right: auto;\" width=\"315\" height=\"316\" data-mce-fragment=\"1\" data-mce-src=\"https:\u002F\u002Fcdn.shopify.com\u002Fs\u002Ffiles\u002F1\u002F0542\u002F6092\u002F4609\u002Ffiles\u002FScreenshot_2024-04-17_at_12.08.52_PM_355e607f-aa0e-4251-98b6-01cd0c5f66e9_480x480.png?v=1713381229\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The road to reaching your goals can be tough, and sometimes feel isolating.  That's why FitBody Fusion isn't just about trainers and athletes, it's a community. We believe in the power of encouragement from a supportive group, a place where everyone pushes each other to be their best.  Together, like a family, we can achieve anything. Find your tribe here at \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002F\">FitBody Fusion\u003C\u002Fa>. \u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FMDT9AS2204S0R91QHZ33N6V02B.webp","2024-04-17T19:19:01+00:00",{"id":136,"title":534,"slug":535,"excerpt":536,"bodyHtml":537,"featuredImageUrl":538,"featuredImageAlt":534,"author":444,"publishedAt":539},"Choosing the Right Coach: NPC \u002F IFBB","choosing-the-right-coach-npc-ifbb","Author: FitBody Fusion Coach Nicole Desmond With there being so...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cimg alt=\"\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FXKAZQT0610JJM026TR4FQ49QJ0.webp\" style=\"display: block; margin-left: auto; margin-right: auto;\">\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp style=\"text-align: center;\" data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400; color: #2b00ff;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cstrong>Author\u003C\u002Fstrong>: FitBody Fusion Coach Nicole Desmond\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">With there being so many health and fitness coaches out there nowadays, choosing the right one, FOR YOU, is more important than ever for your success as a client. So whether you have goals of competing, or living a healthier lifestyle, there are important factors you should consider when researching coaches. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Coach \u002F Team Philosophy and Culture\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">With so many options out there for coaching and competition and fitness teams becoming more prevalent in the industry, it’s important to choose a coach and\u002For a team that has a culture and philosophy that aligns with your own. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">When choosing a coach or a team to join, take a look at their culture and reputation with current members, as well as within the industry to see if they are respected and reputable. A red flag when choosing a coach or team to be a part of is if they are spoken poorly about in the community or have a reputation of not caring about clients. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">At Team Fitbody Fusion we ensure that our culture is one cultivated through positivity; we combine the knowledge and experience of coaches from many different backgrounds with empathy, commitment, compassion, and reliability.  Our coaches are empowered to lead by example so that all clients, competition or lifestyle, feel seen and heard wherever they are in their fitness journey. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Professionalism & Commitment\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The term “Coach” comes with more expectations than being a Trainer who you see once a week. The biggest difference being the relationship and communication required between the two individuals. This level of communication requires full trust in your Coach to be able to express personal details of your life so they can better guide you to your fitness goals.  It can be easy to blur lines between that relationship because of how open and trusting that communication needs to be, so it’s important to uphold a level of professionalism on both ends throughout the coaching-client relationship. A red flag in any Coaching-Client relationship might look like lack of commitment due to a “friendship” forming within that relationship, or sexual advances made by your Coach in response to your weekly progress update or via messaging outside of that forum. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Coaching Background\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">When choosing a coach it’s important to look at their background. Looking at past clients successes is a sure-fire way to see if that coach can deliver a plan aligned with the results you are looking to get. Don’t be afraid to ask to speak to their clients or past clients to get honest feedback about their coaching protocol and style. If you are an athlete looking to compete in a specific division, it’s crucial to find a coach who is knowledgeable not only about the physical requirements for programming, but also has insight into what the judges are looking for and the regulations and requirements for that federation. A red flag in a potential Coach would be having high turnover in athletes or not having any guidance for how the rules and regulations work within the organization you are trying to compete in.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Communication\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Communication is key in any Coaching-Client relationship and it most definitely is a two way street. The Client has to communicate their needs, and it is the Coaches responsibility to answer any questions the Client has with clarity. Explaining “why” protocol is a certain way is helpful for the client to understand and learn how it’s benefiting them. A red flag in a Coaching relationship is if a Coach doesn’t answer any questions and tells you to “trust the process' ' and “do what you’re told”. A good coach will be sure to explain in depth the prescribed protocol so the client understands the importance of adhering to it. If a Client is wanting a change in protocol or has suggestions or preferences, a good Coach listens and adjusts or compromises to make sure the client feels like they have a part in creating their program so it’s enjoyable for them.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Trust, Respect, and Encouragement\u003C\u002Fb>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The Five Dysfunctions of a Team defines the first critical piece for any relationship is trust. Without trust the entire pyramid crumbles. Having that trusting relationship between you and your Coach is key; that trust is built on mutual respect as well as positive encouragement. A red flag in a Coaching relationship is if your Coach has nothing but negative feedback, with no positive reinforcement. Being direct is important, however, making sure to positively influence a client by encouraging what they are doing RIGHT instead of always pointing out what they are doing WRONG is a key component in building that trust between a Coach and Client. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cb data-mce-fragment=\"1\">Some other things to consider when choosing a Competition Coach:\u003C\u002Fb>\u003C\u002Fp>\n\u003Col data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> They don’t haphazardly dive into prep. A good coach should get to know how your body works first by assessing your metabolic function and hormonal health through a reverse diet approach. \u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"2\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A good Coach looks at all the factors that contribute to your overall health to assess your progress. Body stats are necessary, but the other physiological, emotional and mental factors that affect those stats are inclusive of sleep, hunger cues, stress levels, hormone regulation, digestion, energy levels, and strength. These are all crucial elements to pay attention to, especially when fat loss is the goal. They should take into account specific biofeedback every week, while in offseason and contest prep, to assess your current physical and mental state and progress. A good coach also has knowledge on the variety of negative hormonal effects from competing or under-eating in order to assess your current state and create a plan that is in alignment with optimizing your health. \u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"3\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A good coach won’t break you to make a show date; they know the stage will always be there and they will put your health first before overtraining or over-dieting you to get you on stage at a specific time. A good coach knows it’s OK to adjust the plan to align with the athlete. A good coach also knows when to push an athlete and supports them in achieving their goals by creating the best, and most realistic plan for them to do so.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"4\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A good coach is present on show day. If they can’t be there in person, they are constantly checking in with you on protocol via texting or FaceTime and making sure you are taken care of and bringing your BEST to the stage. They should be checking in with you DAILY the week leading into a show date, as well as multiple times a day on Show Day. \u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"5\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A good coach doesn’t care about a trophy or placing. Although a huge accomplishment that might be, a trophy or placing doesn’t define how hard you worked or how much effort you put in, how much you transformed physically, and emotionally, and how much you’ve learned about the process. A good coach celebrates your accomplishments no matter what.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"6\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A good coach gives you a POST SHOW PLAN immediately! Having discussions immediately following a show about expectations for post show meals, intuitive eating days, any vacations that might be planned etc. Whether that plan is to move forward with prep and continue into another competition, or giving you a clear reverse diet plan heading into an off-season, this is communicated clearly and quickly to the client so they have some kind of structure when they get off stage. A good coach will also touch base with you a few times after your show to make sure you’re physically and mentally in a good spot.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"7\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> A good coach pushes you to enjoy balance and have a life OUTSIDE of competing. They support you in every part of your journey, not solely as an active competitor, to help you find physical, mental, and emotional balance and health year round that is sustainable. \u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">There are so many coaches to choose from and it’s important to pick one that is best for YOU! There is no one-size-fits all approach and different clients need different things within that coaching relationship. I hope these tips are helpful in finding a good Coach that aligns with your values and whom you are able to trust and openly communicate with that will help you achieve your fitness goals. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp class=\"p1\">---\u003C\u002Fp>\n\u003Cp class=\"p1\">To join FitBody Fusion or receive a free consultation with a FitBody Fusion Coach, submit an application on: 🌎www.fitbodyfusion.com\u003C\u002Fp>\n\u003Cp class=\"p1\">Questions? \u003Cspan class=\"s1\">📫\u003C\u002Fspan>info@fitbodyfusion.com\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F282JX3YCEPRC6C9WXDD57FY7BK.webp","2024-03-27T16:41:34+00:00",{"id":541,"title":542,"slug":543,"excerpt":544,"bodyHtml":545,"featuredImageUrl":546,"featuredImageAlt":542,"author":444,"publishedAt":547},15,"Why Mindset Matters in the Fitness Journey","why-mindset-matters-in-the-fitness-journey","In the gym, amidst gleaming weights and pumping playlists, it's...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">In the gym, amidst gleaming weights and pumping playlists, it's easy to believe that an athletes’ physique and strength reigns supreme. But what if the key to unlocking your ultimate fitness potential lies not in your muscle mass, but in your mindset?\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">It's true. Your mental game plays a crucial role in shaping your fitness journey. It's the driving force behind your motivation, the architect of your resilience, and the compass guiding your long-term success. Let's explore why cultivating a positive fitness mindset is the secret weapon you never knew you needed.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Col data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Mindset fuels motivation: The initial gym glow can fade fast. Challenges arise, temptations are presented, plateaus appear, and then the enemy of self-doubt whispers in your ear. A strong mindset acts as your motivational engine - the voice that yells back to the lies of self doubt. It helps you reframe setbacks as opportunities for growth, celebrate small wins, and find joy in the process, all while keeping your eyes fixed on your long-term vision.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"2\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Mindset builds resilience: Inevitably, there will be days when push-ups feel like mountains and burpees become the bane of your existence. A positive mindset acts as your armor against negativity. It allows you to embrace discomfort, persevere through challenges, and bounce back from setbacks stronger than before. You learn to see obstacles as stepping stones, not as roadblocks.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"3\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Mindset fosters consistency: Fitness is a marathon, not a sprint. Consistency is key, and it's your mindset that helps you show up day after day. Belief in yourself and your goals fuels your commitment, making missed workouts an occasional blip, not a downward spiral. You develop a healthy relationship with fitness, one that's based on progress, not perfection.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"4\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Mindset celebrates progress: Focusing solely on the finish line can overshadow the incredible journey along the way. A positive mindset helps you appreciate all wins, big and small. You celebrate the first time you lift a heavier weight, the extra minute you run without stopping, or even the newfound confidence you feel in your own skin. Recognizing these milestones keeps you engaged and excited about the progress you're making.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Col start=\"5\" data-mce-fragment=\"1\">\n\u003Cli data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> Mindset promotes body positivity: The fitness industry often bombards us with unrealistic body image ideals. A strong mindset helps you reject these comparisons and build a healthy relationship with your own body. You learn to appreciate your unique strengths, focus on how you feel, and celebrate your journey on your own terms.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">So, before you step into the gym again, take a moment to check your mindset. \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Are you driven by self-compassion or criticism? \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Do you celebrate progress or obsess over perfection? \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Remember, your mind is a powerful tool, and cultivating a positive fitness mindset can be the game-changer you've been looking for.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Beyond the weights and cardio machines lies a journey of self-discovery. Embrace the power of your mindset, and watch your fitness goals transform from distant aspirations to celebrate achievements. Let your mental strength be your guide, your resilience, your superpower, your positive outlook and your ultimate fuel on your fitness journey\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">The most impressive transformation happens not just in your body, but also in your mind. So, go forth, conquer your workouts, and conquer your doubts along the way.\u003Ca href=\"\u002Fblog\u002Finfo@fitbodyfusion.com\"> Have questions or want to set up a FREE consultation reach out to FitBody Fusion! \u003C\u002Fa>\u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FCMJ5QTNFRT71NJ2AC6D5R0XW67.webp","2024-03-18T16:40:19+00:00",{"id":141,"title":549,"slug":550,"excerpt":551,"bodyHtml":552,"featuredImageUrl":553,"featuredImageAlt":549,"author":444,"publishedAt":554},"Finding Sanctuary in Rest and Recovery","finding-sanctuary-in-rest-and-recovery","Embrace the Pause: In the busy world of fitness, the emphasis...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cstrong>Embrace the Pause:\u003C\u002Fstrong> \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">In the busy world of fitness, the emphasis often lies on pushing harder, training smarter, and conquering workouts. But in the pursuit of sculpted physiques and fitness milestones, we sometimes forget an essential truth: rest and recovery are not the antithesis of strength, they are its silent architects.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">Just like a seed in quiet darkness before its blossoming as a sunflower, our bodies, too, need periods of stillness and replenishment. Think of these pauses not as setbacks, but as important chapters in your fitness journey. Rest is not simply the absence of movement; it is a restorative process. When we allow ourselves to truly rest, our bodies engage in a beautiful alchemy:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cstrong>Hormonal harmony:\u003C\u002Fstrong> Stress-busting hormones like cortisol settle, paving the way for balancing hormones to work its magic, repairing tissues and building muscle.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cstrong>Mending muscles\u003C\u002Fstrong>: Microscopic tears in muscle fibers,created through your effective training, are built back stronger, paving the way for greater performance and growth.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cstrong>Mental rejuvenation\u003C\u002Fstrong>: Overtraining can lead to mental fatigue and burnout. Rest replenishes your mind, fostering focus and motivation for your next workout.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cstrong>Listen to your body\u003C\u002Fstrong> - Instead of ignoring fatigue or forcing yourself through another set, tune into your body and the subtle, or not so subtle cues it is giving you. A nagging ache, a hint of sluggishness, a dip in motivation – these are your body's gentle cues for a pause. Embrace them with gratitude, for they are not signs of weakness, but whispers of wisdom guiding you towards true, sustainable progress.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cstrong>Weave rest into your routine:\u003C\u002Fstrong> Just like you schedule your workouts, dedicate time for intentional rest. Savor a long, restorative bath, indulge in a guided meditation, or simply curl up with a good book. Let these practices become your sanctuary, your refuge from the external noise, where you can reconnect with your inner wisdom and nurture your strength from within.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">Remember,\u003Cstrong> rest is not a reward, it is a requirement\u003C\u002Fstrong>. It is the invisible thread that binds your workouts together, weaving them into a tapestry of sustainable progress. When you embrace the pause, you honor your body's inherent wisdom, and prepare it to bloom anew, stronger and more resilient than ever before. Find rest now before you are forced to make time for rest. FitBody Fusion coaches Jami and Greg DeBernard talk about this in the\u003C\u002Fspan>\u003Cspan style=\"color: #0808f9;\" data-mce-style=\"color: #0808f9;\">\u003Ca style=\"color: #0808f9;\" href=\"https:\u002F\u002Fwww.youtube.com\u002Fwatch?v=IltkEtgEgKc\" data-mce-style=\"color: #0808f9;\" data-mce-href=\"https:\u002F\u002Fwww.youtube.com\u002Fwatch?v=IltkEtgEgKc\" data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\"> FitBody Lifestyle Podcast Ep: Fusion Hack: Overtraining and Overreaching.\u003C\u002Fspan>\u003C\u002Fa>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">So, conquer your workouts with enthusiasm, but also treasure the quiet spaces in between. For in the hush of rest, your body whispers its gratitude, and your strength finds its sanctuary.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-style=\"font-weight: 400;\" data-mce-fragment=\"1\">\u003Cimg alt=\"\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FBWR7Z16003EJA8F8NRZSZZWDS2.webp\" style=\"display: block; margin-left: auto; margin-right: auto;\">\u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FA5NM26HRF6AV7W3JFPRGM4V6VG.webp","2024-02-26T16:00:00+00:00",{"id":556,"title":557,"slug":558,"excerpt":559,"bodyHtml":560,"featuredImageUrl":561,"featuredImageAlt":557,"author":444,"publishedAt":562},17,"Macro Magic: Counting Macros using MyFitnessPal – A Beginner's Guide","macro-magic-counting-macros-using-myfitnesspal-a-beginners-guide","So, you're new to counting macros or you are still...","\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">So, you're new to counting macros or you are still trying to get the hang of it, but the whole thing seems like a cryptic code reserved for fitness gurus? Fear not, this is your decoder ring, breaking down the world of macros and how to use MyFitnessPal, our go-to macro-tracking tool.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">What are macros?\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Macronutrients, or macros for short, are the big three: carbohydrates, proteins, and fats. They're the building blocks of our diet that provide energy to fuel our\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cdiv style=\"text-align: right;\">\u003C\u002Fdiv>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">bodies' functions. Counting macros involves setting specific daily targets for each macro group, and then tracking your intake through food logging.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Why count macros?\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Macro tracking offers several benefits:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Precise nutrition control: It allows you to tailor your diet to your specific goals, whether it's building muscle, losing fat, or improving athletic performance.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Flexibility and freedom: Unlike restrictive diets, macro counting lets you choose your own foods, as long as they fit your macro targets.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Increased awareness: You become more mindful of what you're eating and learn to make informed food choices.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">MyFitnessPal: Your Macro Counting tool! \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">MyFitnessPal is a free app (with a premium option) that makes macro counting a breeze. Here's how to get started:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\n\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Set your goals: Your coach will go in and set your exact macro go\u003C\u002Fspan>\u003C\u002Fspan>\n\u003Cdiv style=\"text-align: right;\">\u003Cimg style=\"float: right;\" alt=\"\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FNXYQEM04NWGZ2XQMRR7N2TGPK3.webp\">\u003C\u002Fdiv>\n\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">als (carbs, fats and protein) so that you can plug in your food based on those daily \u003C\u002Fspan>goals. \u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Build your food library: Search for foods you eat regularly or scan barcodes to add them to your library. MyFitnessPal will automatically display their macro breakdown.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Track your meals: Log your meals and snacks throughout the day, specifying portion sizes in grams or ounces for greater accuracy. MyFitnessPal will track your macro intake in real-time, showing you how much you've consumed of each macronutrient and how much you have remaining.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Stay on track: MyFitnessPal offers various features to keep you motivated, like progress reports, challenges, and a supportive community.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Tips for Macro Counting Success:\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cul data-mce-fragment=\"1\">\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Start slow: Don't overwhelm yourself with strict rules. Begin by simply tracking your macros for a week to get a feel for your baseline intake and consistency tracking.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Focus on whole foods: Prioritize nutritious foods like fruits, vegetables, lean protein, and healthy fats.\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Get creative: Experiment with different food sources to see what works best for you and allows you to reach your macro goals - make it FUN!\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Plan ahead: Plan meals out in advance, set a day of the week to meal prep, search macro friendly recipes, etc\u003C\u002Fspan>\u003C\u002Fli>\n\u003Cli style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Don't stress about perfection: Aim for consistency, not perfection. Occasional slip-ups are normal, just get back on track the next day.\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Remember, macro counting is a tool, not a dogma. Use it to learn about your eating habits, make informed choices, and ultimately reach your health and fitness goals. FitBody Fusion is here to provide support for you - \u003C\u002Fspan>\u003Ca href=\"mailto:info@fitbodyfusion.com\" data-mce-href=\"mailto:info@fitbodyfusion.com\" target=\"_blank\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">let us know how we can help you grow!\u003C\u002Fspan>\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Don’t forget to \u003Ca href=\"https:\u002F\u002Fwww.facebook.com\u002Fgroups\u002F438416932920732\u002F\" data-mce-href=\"https:\u002F\u002Fwww.facebook.com\u002Fgroups\u002F438416932920732\u002F\">j\u003C\u002Fa>\u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.facebook.com\u002Fgroups\u002F438416932920732\u002F\" data-mce-href=\"https:\u002F\u002Fwww.facebook.com\u002Fgroups\u002F438416932920732\u002F\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">oin the FitBody Fusion Facebook Group\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"> if you are a current FBF member, where you can ask questions, exchange meal ideas, and lean on teammates! \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp data-mce-fragment=\"1\">\u003Cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\">Happy macro counting!\u003C\u002Fspan>\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FGAA25KVW12Z783ET4527SBA6CR.webp","2024-02-07T03:08:45+00:00",{"id":146,"title":564,"slug":565,"excerpt":566,"bodyHtml":567,"featuredImageUrl":568,"featuredImageAlt":564,"author":444,"publishedAt":569},"Conquering the January Blues: How to Keep Your New Year's Fire Burning","conquering-the-january-blues-how-to-keep-your-new-years-fire-burning","We've all been there. January 1st arrives, bursting with the...","\u003Cp>We've all been there. January 1st arrives, bursting with the motivation and eagerness to become the best version of yourself. Gym memberships skyrocket, kale smoothies overflow Instagram feeds, and every conversation buzzes with resolutions. But let's be honest, by February, that initial motivation can melt faster than said snowman under the Arizona sun.\u003C\u002Fp>\n\u003Cp>So, how do we avoid becoming victims of the dreaded January blues and keep our goals smoldering, even when the initial spark fades? Here are some tips to help you turn your resolutions into realities:\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">1. Remember Your \"Why\":\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">It's easy to get lost in the \"what\" (lose weight, follow my macros, go to the gym 6 days a week, etc.) without reflecting on your \"why.\" What truly drives your desire for change? Is it improved health, increased confidence, or simply a personal challenge you crave to conquer? Reconnecting with your deeper purpose adds fuel to the fire when motivation wavers.\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">2. Embrace the Small Steps:\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">Rome wasn't built in a day, and neither are lasting habits. Ditch the all-or-nothing mentality and break down your goals into bite-sized, achievable steps. Aim for a 10-minute jog instead of a marathon, or swap one sugary drink for water daily. Small wins build momentum and confidence!\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">3. Celebrate Every Milestone:\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">Acknowledge and celebrate your progress, no matter the size of the win!. Hitting the gym three times a week instead of your initial six? That's a victory! Baked a healthy cake instead of ordering takeout? You're a rockstar! Recognizing your efforts keeps you motivated and reinforces the positive changes you're making.\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">4. Find Your Tribe:\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">\u003Cimg data-mce-fragment=\"1\" style=\"float: right;\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F9SA6PK0FMFS12W1RW3JX2NV0AY.webp\" data-mce-src=\"https:\u002F\u002Fcdn.shopify.com\u002Fs\u002Ffiles\u002F1\u002F0542\u002F6092\u002F4609\u002Ffiles\u002FScreenshot_2024-01-25_at_11.47.29_AM_240x240.png?v=1706212092\" data-mce-style=\"float: right;\">Surround yourself with people who share your goals and aspirations. \u003Ca href=\"https:\u002F\u002Fwww.facebook.com\u002Fgroups\u002F438416932920732\u002F\" target=\"_blank\">Join the Fitbody Fusion Facebook group\u003C\u002Fa>, find a workout buddy, or lean on supportive friends and family. Sharing your journey with others fosters accountability, provides encouragement, and makes the climb feel less solitary.\u003C\u002Fp>\n\u003Cp>\u003Cbr data-mce-fragment=\"1\">5. Be Compassionate with Yourself:\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">We all stumble. Skipping a workout or indulging in a slice of pizza doesn't erase your progress. Instead of shame, practice self-compassion. Accept the misstep, learn from it, and recommit to your goals. Remember, progress isn't linear; it's a winding path with beautiful detours and occasional backtracks.\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">6. Make it Fun:\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">Let's face it, kale smoothies and treadmill sprints can get monotonous. Add some fun into your routine! Find activities you genuinely enjoy, whether it's dancing to Zumba beats, rock climbing with friends, or exploring new hiking trails. When exercise feels like play, you're more likely to stick with it.\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">7. Track Your Progress:\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">\u003C\u002Fp>\n\u003Cdiv style=\"text-align: left;\">\u003Cimg src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FDB4QSGGNSGKDJVBV6MWNF40PR2.webp\" alt=\"\" style=\"float: left;\">\u003C\u002Fdiv>\n\u003Cp>Visualization is a powerful tool. Keep a journal, use a fitness tracker, or create a progress chart to document your journey. Seeing how far you've come is a strong motivator, reminding you of the incredible transformation you're undergoing.\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">Remember, lasting change takes time, dedication, and a sprinkle of self-compassion. Embrace the journey, celebrate the small wins, and don't let the January blues dim your fire. With these tips and a positive mindset, you can keep your resolutions burning bright throughout the year and beyond.\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">Now go forth and conquer your goals! And hey, if you stumble along the way, just remember, the view from the top is always worth the climb. And remember, you don't have to do it alone! FitBody Fusion is here to provide support and a plan for you! \u003Ca href=\"\u002Fblog\u002Finfo@fitbodyfusion.com\">Let's explore how we can \u003C\u002Fa>\u003Ca href=\"\u002Fblog\u002Finfo@fitbodyfusion.com\" target=\"_blank\">grow\u003C\u002Fa>\u003Ca href=\"\u002Fblog\u002Finfo@fitbodyfusion.com\"> together.\u003C\u002Fa>\u003Cbr data-mce-fragment=\"1\">\u003Cbr data-mce-fragment=\"1\">\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FKFD2H13Y2BNKTV81RQJMWR2CRV.webp","2024-01-29T16:00:00+00:00",{"id":152,"title":571,"slug":572,"excerpt":573,"bodyHtml":574,"featuredImageUrl":575,"featuredImageAlt":571,"author":576,"publishedAt":577},"Choosing The Right Coach For You","choosing-the-right-coach-for-you","There are so many health and fitness coaches out there...","\u003Cmeta charset=\"utf-8\">\n\u003Cdiv>\n\u003Cp>\u003Cspan>There are so many health and fitness coaches out there now a days, and choosing the right one FOR YOU is important for your success as a client. Whether you have goals of competing, or just living a healthier lifestyle, there are important factors you should consider when researching coaches. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>\u003Cb>Coaching\u002F Team Philosophy and Culture\u003C\u002Fb>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan>With so many options out there for coaching, and competition and fitness teams becoming more prevalent in the industry, it’s important to choose a coach and\u002For a team that has a culture and philosophy that aligns with yours. At Team Fitbody Fusion we ensure that our culture is one cultivated through positivity, combining the knowledge and experience of coaches from many different backgrounds with empathy, commitment, compassion, and reliability.  We empower our coaches to lead by example so that all clients, competition or lifestyle, feel seen and heard wherever they are in their fitness journey. When choosing a coach or a team to join, take a look at their culture and reputation with current members, as well as within the industry to see if they are respected and reputable. A red flag when choosing a coach or team to be a part of is if they are spoken poorly about in the community or have a reputation of not caring about athletes or members. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>\u003Cb>Professionalism & Commitment\u003C\u002Fb>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan>The term “Coach” comes with more expectations than just being a Trainer who you see once a week. The biggest difference being the relationship and communication required between the two individuals. This level of communication requires full trust in your Coach to be able to express personal details of your life so they can better guide you to your fitness goals.  It can be easy to blur lines between that relationship because of how open and trusting that communication needs to be, so it’s important to uphold a level of professionalism on both ends throughout the coaching-client relationship. A red flag in any Coaching-Client relationship might look like lack of commitment due to a “friendship” forming within that relationship, or sexual advances made by your Coach in response to your weekly progress update or via messaging outside of that forum. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>\u003Cb>Coaching Background\u003C\u002Fb>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan> When choosing a coach it’s important to look at their background. Looking at past clients successes is a sure-fire way to see if that coach can deliver a plan aligned with the results you are looking to get. Don’t be afraid to ask to speak to their clients or past clients to get honest feedback about their coaching protocol and style. If you are looking to compete in a specific division it’s crucial to find a coach who is knowledgeable not only about the physical requirements for programming, but also has insight into what the judges are looking for and the regulations and requirements for that federation. A red flag in a potential Coach would be having high turnover in Athletes or not having any guidance for how the rules and regulations work within the organization you are trying to compete in.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>\u003Cb>Communication\u003C\u002Fb>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan> Communication is key in any Coaching-Client relationship and it most definitely is a two way street. The Client has to communicate their needs, and it is the Coaches responsibility to answer any questions the Client has with clarity. Explaining “why” protocol is a certain way is helpful for the client to understand and learn how it’s benefitting them. A red flag in a Coaching relationship is if a Coach doesn’t answer any questions and just tells you to “trust the process” and just “do what you’re told”. A good coach will be sure to explain in depth the prescribed protocol so the client understands the importance of adhering to it. If a Client is wanting a change in protocol or has a suggestions or preferences, a good Coach listens and adjusts or compromises to make sure the client feels like they have a part in creating their program so it’s enjoyable for them. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>\u003Cb>Trust, Respect, and Encouragement\u003C\u002Fb>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan>The Five Dysfunctions of a Team defines the first critical piece for any relationship is trust. Without trust the entire pyramid crumbles. Having that trusting relationship between you and your Coach is key; that trust is built on a mutual respect as well as positive encouragement. A red flag in a Coaching relationship is if your Coach has nothing but negative feedback, with no positive reinforcement. Being direct is important, however, making sure to positively influence a client by encouraging what they are doing RIGHT instead of always pointing out what they are doing WRONG is a key component in building that trust between a Coach and Client. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>\u003Cb>Some other things to consider when choosing a Competition Coach:\u003C\u002Fb>\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>1. They don’t just dive into a prep. A good coach should get to know how your body works first by assessing your metabolic function and hormonal health through a reverse diet approach. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan> 2. A good Coach looks at all the factors that contribute to your overall health to asses your progress. Body stats are necessary, but the other physiological, emotional and mental factors that affect those stats are inclusive of sleep, hunger cues, stress levels, hormone regulation, digestion, energy levels, and strength. These are all crucial elements to pay attention to, especially when fat loss is the goal. They should take into account specific biofeedback every week, while in offseason and contest prep, to assess your current physical and mental state and progress. A good coach also has knowledge on the variety of negative hormonal effects from competing or under eating in order to asses your current state and create a plan that is in alignment with optimizing your health. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan> 3. A good coach won’t break you to make a show date; they know the stage will always be there and they will put your health first before over-training or over-dieting you to get you on stage at a specific time. A good coach knows it’s OK to adjust the plan to align with the athlete. A good coach also knows when to push an athlete and supports them in achieving their goals by creating the best, and most realistic plan for them to do so.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>4. A good coach is present on show day. If they can’t be there in person, they are constantly checking in with you on protocol via texting or Face Time and making sure you are taken care of and bringing your BEST to the stage. They should be checking in with you DAILY leading into a show date, as well as multiple times a day on Show Day. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>5. A good coach doesn’t care about a trophy or placing. Although a huge accomplishment that might be, a trophy or placing doesn’t define how hard you worked or how much effort you put in, how much you transformed physically, and emotionally, and how much you’ve learned about the process. A good coach celebrates your accomplishment no matter what.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan> 6. A good coach gives you a POST SHOW PLAN immediately! Having discussions immediately following a show about expectations for post show meals, intuitive eating days, any vacations that might be planned etc. Whether that plan is to move forward with prep and continue into another competition, or giving you a clear reverse diet plan heading into an off-season, this is communicated clearly and quickly to the client so they have some kind of structure when they get off stage. A good coach will also touch base with you a few times after your show to make sure you’re physically and mentally in a good spot.\u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan> \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp>\u003Cspan>7. A good coach pushes you to enjoy balance and have a life OUTSIDE of competing. They support you in every part of your journey, not just as an active competitor, to help you find physical, mental, and emotional balance and health year round that is sustainable. \u003C\u002Fspan>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cspan>There are so many coaches to choose from and it’s important to pick one that is best for YOU! There is no one-size-fits all approach, and different clients need different things within that coaching relationship. I hope these tips are helpful in finding a good Coach that aligns with your values and whom you are able to trust and openly communicate with that will help you achieve your fitness goals. \u003C\u002Fspan>\u003C\u002Fp>\n\u003C\u002Fdiv>\n\u003Cdiv>\u003C\u002Fdiv>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F1A841M1WN4HJBVPV9XJNEKE575.webp","Angela White","2022-01-16T15:47:30+00:00",{"id":158,"title":579,"slug":580,"excerpt":581,"bodyHtml":582,"featuredImageUrl":583,"featuredImageAlt":579,"author":159,"publishedAt":584},"How To Lose FatNot Muscle","how-to-lose-fatnot-muscle","Friend\u002Fclient\u002Fgym buddy etc: ”Jen, I want to lose weight”Me: \"Umm...","\u003C!-- wp:paragraph -->\n\u003Cp>\u003Cem>Friend\u002Fclient\u002Fgym buddy etc: ”Jen, I want to lose weight”\u003Cbr>Me: \"Umm you sure bout that? What I think you mean is you want is to lose body fat and look a bit more defined\u002F\"toned\", am I right?\"\u003C\u002Fem>\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>When you begin your fat loss journey the main goal is to lose fat (obviously). What you also need to do is preserve as much of your current muscle mass as possible. Without it you get smaller but you won’t look ❌ particularly defined or different. This is because it’s your muscle that gives your body shape and structure, along with that tight and \"toned\" look many aim for.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>It important that your strength training takes priority over you cardio.\u003Cbr>???????? Strength training will help you preserve muscle and burn ???? fat, compared to just doing cardio. Typically just cardio you will not always loses just fat, but you will be very likely to lose muscle as part of process. Which is exactly what you don’t ❌ want.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>Muscle isn’t just important from an aesthetic stand point...\u003Cbr>???????? You need muscle to help keep you as metabolically healthy as possible.\u003Cbr>???????? To keep you strong.\u003Cbr>???????? For bone strength.\u003Cbr>So as you can see ???? it's so important to do what you can to keep as much as you can for life‼️\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>The nutrition part of the puzzle is pretty simple, create a SUSTAINABLE deficit, remembering your eating adherence is essential for success. If you go into it too restrictive for too long, you will be far more likely to end up derailing and ending up back at square one. The tortoise always wins the race!\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>Nutrition Tips:\u003Cbr>???????? Ensure you eat adequate protein to max out on muscle preservation. It's also essential to help maintain overall health and keep you feeling satiated.\u003Cbr>???????? For the rest of your macros, eat mainly nutrient dense foods but it’s perfectly ok to have a sprinkling of the less nutrient dense stuff too.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>In fact, not implementing extreme restrictions or labeling foods with labels such as clean, dirty, good, bad etc will help make your adherence a lot easier and keep your relationship with food healthy too!\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>But before I wrap this up, just FYI, I’m not in anyway demonizing cardio. It should be absolutely included in your training. I’m simply saying if you want to keep your muscle and lose fat don’t make it a priority and lift some weights!\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>Not sure here to start? Fill out an application and consult with an experienced FitBody Fusion Coach for free today!\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FHPDM9DK9A0DQS17RGRBMTSKTZY.webp","2019-08-31T16:00:00+00:00",{"id":164,"title":586,"slug":587,"excerpt":588,"bodyHtml":589,"featuredImageUrl":575,"featuredImageAlt":586,"author":576,"publishedAt":590},"One Year With FitBody Fusion","one-year-with-fitbody-fusion","Afton's One Year With FitBody Fusion One year. 365 days....","\u003C!-- wp:heading -->\n\u003Ch2>Afton's One Year With FitBody Fusion\u003C\u002Fh2>\n\u003C!-- \u002Fwp:heading -->\n\n\u003C!-- wp:image -->\n\u003Cfigure class=\"wp-block-image\">\u003C\u002Ffigure>\n\u003C!-- \u002Fwp:image -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>One year. 365 days. 500+ completed workouts. Over 2,000 meals tracked. And two competitions. On paper, these are the things I have committed to and completed over the last year that I have spent as a client of FitBody Fusion, under the influence of Coach Jessie Palmer. My body looks completely different. I look like a physique competitor. I am a physique competitor. But this is far from the whole story. My story is \u003Cem>not \u003C\u002Fem>unlike many of the athletes that are a part of FitBody Fusion; but it is one that is worth telling, and worth reading about if you or someone you know has competed, or dieted down for a another reason, and has fallen on unhealthy, poorly adapted, or even dangerous habits or mindset. FitBody Fusion’s utmost goal in fostering athletes is health--mental, emotional, and of course physical.  Over the past year I have received an education on how to adapt my metabolism in a healthy way, to live life how I choose to, to eat whatever foods I want, to thrive in the gym, and most importantly, to love the body I am in; a combination of things money can and cannot buy, This is my story.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>In February 2017, before I found Fitbody Fusion, I hired a friend of a friend as my first prep contest coach. Like many first time competitors, I knew absolutely zero going in, save for the fact that I was an athlete all my life, love competing, and wanted to improve my physique. Over the course of 30 weeks dieted and lifted to extremes, I lost close to 20lbs. and got ready to step on stage for the first time. “Peak week” arrived and I did many of the things I had read about or seen on social media: cut water, cut sodium, ate only a select few types of food (tilapia, asparagus). I looked smaller than I did in high school. I was “shredded” as I heard people calling it. I was excited; I couldn’t believe this was my body! I couldn’t wait for the big finish.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>As the week wore on I didn’t feel so great. Digestively I had struggled at times to be regular for weeks, but during peak week I pretty much shut down and did not have a movement for seven straight days. I went back and forth with my coach at the time who suggested different things I could try to get me to go, but to no avail.The day of my show despite feeling very uncomfortable, I placed top five in both my classes, had my family and friends there and celebrated appropriately after. In the days and weeks following my show my calories were kept low, and my cardio steady; in my mind I was now set to maintain this weight and body shape until it was time to compete again. Right? Wrong. My digestion was a wreck, my stomach swollen. And despite low caloric intake I was \u003Cem>gaining \u003C\u002Fem>weight--rapidly. I went from just around 130 pounds the day of my show to over 150 pounds in just eight short weeks. How was this physically possible?\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>Now, let me give a disclaimer that I am not shaming my former coach’s methods, entirely. He comes from an old school way of thought, one that has become well-known for good reason, it has helped many competitors get lean and get to stage. Some call it “bro-science” and the more I learn, the more it’s not completely off the mark. But perhaps the greatest gift I have been given by Jessie and Fitbody Fusion is sustainability. Are you trying to get your physique on stage \u003Cem>by any means necessary\u003C\u002Fem> regardless of what it will do to your body? Or are you trying to change your life and live in a way that allows you to be happy and healthy...and shredded when the time comes? I \u003Cem>was\u003C\u002Fem> able to get stage lean, but at a cost. For me, after much of my own research and experience now, I can understand that initially my metabolism adapted to what I was eating, but eventually could no longer manage and digest the combination and amounts of macronutrients I was intaking, namely protein, and eventually started to combat me.  \u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:image {\"id\":5545} -->\n\u003Cfigure class=\"wp-block-image\">\u003C\u002Ffigure>\n\u003C!-- \u002Fwp:image -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>To that end, the next disclaimer I would like to make is that you, and no on else, responsible for you, the decisions you make and the changes you incorporate into your life. Looking back, I was a 31, almost 32 year old woman and I blindly hired another person to dictate to me what to put into \u003Cem>my \u003C\u002Fem>body; a person I didn’t know, in a sport I knew nothing about--and when I think of it that way it actually scares me that I was so trusting and willing. But what I have described is the state of affairs for the alarming majority of bodybuilding coaches, especially online. What I did next was what I should have done in the first place: research.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>Researching information about digestive issues, metabolic adaptation, and problems that arise for other physique competitors became not only important, but imperative. With each day that passed, and each pound that ticked over on the scale, I was desperate to find a solution. And the funny thing is, the moment I took some responsibility and stopped thinking about what was “happening to me” but rather searched for a way to restore my health, I found Fitbody Fusion, and I found Jessie. I had followed Jessie as a competitor, admiring her professionalism and commitment to the sport. I’d think to myself, \u003Cem>that--\u003C\u002Fem>is the kind of competitor I want to be. During this time that I was searching for help, Jessie had just began coaching with Fitbody Fusion; could it be fate? \u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>Fate, maybe. Meant to be, definitely. The first time I spoke to Jessie after submitting an application of interest with Fitbody Fusion, I remember being nervous. All of the sudden this professional athlete with thousands of followers, was \u003Cem>real\u003C\u002Fem>. She was talking to me. And from that very first conversation I could hear the compassion, the care and the confidence in Jessie’s voice that she could help me. We talked for an hour; she listened, and let me tell her about how I had landed myself in the position I was in. About how I felt like I no longer had control over my body; I held back tears as I told her about the awful, awful way my body felt. Jessie has shared with me that after we got off the phone that first time, she cried too. What comforted me the most during that first conversation was that Jessie told me she wasn’t sure if I would be able to compete again; that she couldn’t predict. But she did know that she could help me regain my health. I knew in that moment this wasn’t just a coach trying to take my money, or jeopardize my health to get me to the stage; this was a genuine human being who was going to teach me, guide me, and impact my life in the healthiest way possible.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>Over the last year, Jessie has helped me readapt my metabolism, reverse diet, gain physical strength, have confidence, have patience, compete twice, and ultimately recompose my physique. She has given me an education on flexible dieting, encouraged me to have balance in my life; she has become my friend. Above all, she is honest with me, and I can’t imagine not having her in my life. Let this be a lesson; do your research before you allow someone to enter your life and have an impact on your physical health and well-being. Ask questions by the dozen, and if something doesn't feel right or your body is fighting you and your coach just tells you to push on--walk away. Here’s to one year of repairing, building, and becoming better, and more importantly here’s to the next!\u003Cbr>\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->","2019-05-01T16:00:00+00:00",{"id":170,"title":592,"slug":593,"excerpt":594,"bodyHtml":595,"featuredImageUrl":596,"featuredImageAlt":592,"author":232,"publishedAt":597},"What Makes FitBody Fusion Different?","what-makes-fitbody-fusion-different","What Makes FitBody Fusion Different? What makes the athlete experience...","\u003C!-- wp:heading -->\n\u003Ch2>\u003Cstrong>\u003Cem>What Makes FitBody Fusion Different?\u003C\u002Fem>\u003C\u002Fstrong>\u003C\u002Fh2>\n\u003C!-- \u002Fwp:heading -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>What makes the athlete experience with Team FitBody Fusion unique and successful?\u003Cbr>\u003Cbr>\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>To begin with, getting the proper coach with knowledge as well as a solid coach to client relationship is absolutely the most important part of the equation. This is crucial to success whether you are a competitor or someone seeking a healthy lifestyle. So many people put their trust in coaches who do not have their long term best interest in mind. At FitBody Fusion, we take the time to fully listen to each person and, in addition to making their goals our priority, we put their health first. FitBody Fusion coaches are known for being authentic, knowledgeable, individualized and genuine. We take the time to make sure that the coach and athlete are compatible.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>Another reason our members experience such long term success is the sustainability of our program. We do not utilize quick fixes or diets that will eventually lead to burnout or cause health issues. Here are a just a few reasons that we are unique and how we are able to provide such a successful coaching experience: \u003Cbr>\u003Cbr>\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>1. Our methods are unique. So many components go into this point but I will keep it simple. Health is our number one focus and our approach is to train smarter not harder.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:list -->\n\u003Cul>\n\u003Cli>Cardio? How about less cardio, more lifting. Our goal is to keep cardio to a minimum, ideally 1-2 days a week while in a offseason or maintenance mode.\u003C\u002Fli>\n\u003Cli>We welcome questions as an opportunity to share information and to teach. It is important for members to understand why they are doing what’s on their program.\u003C\u002Fli>\n\u003Cli>We make sure our members metabolisms are in a good place before launching into show prep or weight loss. If a new member comes to us eating low calories on a restrictive diet, over doing cardio and wants us to prep them for a show in the coming weeks, we will guide them to reverse diet before thinking about a prep. Building the metabolism to get caloric intake nice and high, that’s right, nice and high, is the key to building the desired the physique \u003Cem>and to maintain it!. \u003C\u002Fem> 1200 calorie diets are cookie cutter and not an individualized approach that emphasizes metabolic health.  \u003C\u002Fli>\n\u003Cli>Our members improve and\u002For repair their relationship with food allowing them to overcome notions of fear or eating and the anxiety that comes with the numbers on the scale.  They realize that lifting weights will make them shapely and not bulky and they achieve their truest potential in a healthy and sustainable way.\u003C\u002Fli>\n\u003C\u002Ful>\n\u003C!-- \u002Fwp:list -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>2. After submitting an application prospective members are provided with a convenient time for a telephone call. During the call we will discuss questions and concerns and provide a description of our culture, our philosophy and our approach. The history of your training and your current metabolic state will be a good starting point and an indicator of what you can expect. Once you begin your journey, we gather more reliable information such as current calories, current training regimen, strong\u002Fweak body parts, etc. We will give you a macro plan and training plan that is custom to you and your specific needs. Your plan is made for you and your lifestyle. There are no cookie cutter plans here. With that, we set realistic time frames and tell you how much time will need to invest in your program. Our coaches are authentic, real and show you who we really are, individually. We don’t pretend just to get clients. If we know we’re not compatible, we’re honest and will suggest a different coach from the team if we see a better fit. Bottom line, you and your needs come first.  \u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>\u003Cbr>3. All coaches have done the program so we know the struggles that an individual will go through. You want a coach that will write a plan based on your individual needs and goals and then adjust the plan according to your progress and metabolic response. Remember, a good coach has many “tools” in their tool box, not just the same ones they use for everyone. For optimal results, our coaches will provide the appropriate method and tools at the appropriate time in your plan. Knowing that you have a coach with options and the ability to access the proper resource go give you the best outcome is a core competency for Fit Body Fusion.  4. FitBody Fusion coaches communicate with you by using our custom app which has a\u003Cbr>messaging center built into it. This is also where your custom training plan is located so you can monitor progress through pr’s, photos, measurements and so much more! You won’t find this everywhere! You can also text or call us and utilize skype or some sort of video chat for posing. Communicating with your coach is important when you have questions about your program or when life decides to happen. We are here for you when needed and we will help with suggestions on competition suits, cut and color for your chosen contest. We also provide guidance with your entire posing presentation, from the moment you step on stage. We are by your side through your journey. We will check in with you weekly and we will respond to your inquiries promptly. If you are a competitor, prepping with Team FitBody Fusion coaches is very detailed and we provide you with step-by-step information for the duration of your prep. We also guide you through peak week in advance so you are able to prepare and we are connected with you leading into the show and throughout the day of the show.  When you step on stage you will feel your absolute best. More importantly, you will feel extremely proud of the physique you brought to the stage.\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>5. The show is over, now what? For competitors, there is so much focus on the days leading up to the show that they forget the most critical time of all for sustaining a healthy metabolism and making sure you don’t undo all the hard work you have invested. Following your show, a reverse diet will be set in place so that you have a plan ready to go immediately, this part is crucial. You will not be another person with a horror story of a rebound post show because you didn’t know what to do after the big day. No matter what your fitness goals are we focus on setting you up for success for life. This is truly a learning experience and what you will take away from our program you can carry out sustainably through life on and off stage!\u003Cbr>\u003Cbr>Our goal is to simply understand the client and provide the real solution. The next most important part is longevity. Once you’ve completed the program you will have the tools and knowledge to carry out these practices long term for a healthy and sustainable lifestyle!\u003C\u002Fp>\n\u003C!-- \u002Fwp:paragraph -->\n\n\u003C!-- wp:paragraph -->\n\u003Cp>\u003C\u002Fp>\n\u003Cp>If you are interested in taking the next step to a realistic and flexible way of nutrition and training, fill out an athlete, lifestyle or transformation application and one of our coaches will be in contact with you shortly!\u003C\u002Fp>\n\n\u003C!-- \u002Fwp:paragraph -->","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FKC0H41ERME2EM14JRR1CPEJQE2.webp","2019-03-31T16:00:00+00:00",{"id":175,"title":599,"slug":600,"excerpt":601,"bodyHtml":602,"featuredImageUrl":603,"featuredImageAlt":599,"author":159,"publishedAt":604},"Fat Loss Mistakes","5327-2","Even with the best of intentions, people tend to go...","Even with the best of intentions, people tend to go about their fat loss journey the wrong way and end up making the process more difficult than it needs to be. If fat loss is your goal but you're not seeing the progress you were hoping for, here ???????? are some mistakes you might be making ⤵️\n-\nWhen it comes to fat loss, consistency always trumps perfection. Every time you get off track, commit to getting right back on ✅.\n-\nThe \u003Ca href=\"https:\u002F\u002Fwww.instagram.com\u002Fexplore\u002Ftags\u002F1\u002F\">#1\u003C\u002Fa> rule of eating ???? for fat\u002Fweight loss is you must be in a calorie deficit. You can be eating all of the healthiest foods ????????????????????????????, but if you’re eating more calories than you are burning, the body fat won’t budge.\n-\nExercise doesn’t burn that many calories, so it helps to increase your activity outside the gym. Go for walks, stand instead of sit, do mobility work, clean the house, etc. All of this extra activity can go a long way in helping burn more calories. -\nPaleo, keto, low carb, low fat, etc. can all work ✅. But what’s most important is finding ???? a way of eating that best suits you. If you hate the way you are eating, you will not ❌ be able to adhere to it consistently. And don’t be too restrictive. Find a way to incorporate foods you enjoy so that you don’t feel deprived ????????. -\nTraining and dieting are stressors. Unless you give your body time to recover, you'll have a hard time pushing yourself in the gym, and you'll elevate stress hormones that can lead to the loss of muscle and make it more difficult to burn ???? fat. -\nCardio does nothing to build or maintain muscle. When fat loss is the goal, you want to keep as much muscle, which can only be done by hitting the weights .\n\nResults don't happen over night. Be patient, stay consistent, trust the process, and the results are sure to come","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FQMMD2KTDC36NCQ70Q7SQ1SMFR0.webp","2018-12-17T16:00:00+00:00",{"id":180,"title":606,"slug":607,"excerpt":608,"bodyHtml":609,"featuredImageUrl":575,"featuredImageAlt":606,"author":576,"publishedAt":610},"Patiently Waiting For The Stage","patiently-waiting-for-the-stage","Patiently Waiting For The Stage So you want to compete?...","\u003Ch1>\u003Cb>Patiently Waiting For The Stage\u003C\u002Fb>\u003C\u002Fh1>\n\u003Cspan style=\"font-weight: 400;\">So you want to compete?\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">... and you want to do it in 12 weeks \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">… and be ready to take first place. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">… and want to grow your glutes and shoulders. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">… and of course see that hamstring tie in come show day. \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Let’s  just say, you aren’t the only one. Many many clients come to FitBody Fusion to compete in a bodybuilding competition with the same intentions. Some with many years of experience and even some who haven’t lifted a weight in their lives before, IFBB Pros and amateurs. \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Something that is important to ask yourself is: Is going to extremes really worth your long term health. Say you do get through this show and you do take first place and want to compete again. What is going to happen when you have already been dieting for months far below your BMR (\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">Basal Metabolic Rate is the number of calories required to keep your body functioning at rest)\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">? What happens when you begin to just get smaller and smaller because your body is feeding off your muscles and you don’t want to take the time off to recover and increase your metabolism and muscle? You’ll inevitably hit a wall. Maybe it wouldn’t have been this way if you successfully reverse dieted prior and took your time to cut down before stepping on stage. We are here to help you get out of that spot or prevent you from getting into it.\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Let me explain.\u003C\u002Fspan>\n\n \n\n \n\u003Cul>\n \t\u003Cli>\u003Cb>You must be in a good starting point.\u003C\u002Fb>\u003C\u002Fli>\n\u003C\u002Ful>\n \n\n\u003Cspan style=\"font-weight: 400;\">Are you in a good position to begin a prep? Things every coach should consider first, is if you are \u003C\u002Fspan>\u003Cb>eating enough calories to begin\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. Now, this number is different for every athlete. I have had competitors drop weight on 2200+ calories, while other are gaining on 1500 calories. Many factors affect this such as hormonal imbalances, stress, and genetics. But that is a topic for later! The ideal calorie range to be maintaining at before starting a cut is between 800-1000 calories above your BMR. Otherwise, you risk plateauing which requires digging yourself into a bad caloric deficit that is tough to get out of to make your show date. By allowing yourself enough “calorie room” you can will be able to gradually drop calories and have wiggle room if progress starts slowing down. A reverse diet prior to beginning any prep is crucial! During this is the process you take to gradually increase your calories, while building lean muscle. Some even drop body fat during this process if followed diligently!\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">The second thing that should be considered is that amount of cardio you are doing before prep. This goes hand in hand with your caloric intake. If you decide to begin a prep when you are already doing 30-60 minutes of cardio daily, where can you really go from there? Your body is already adjusting to that amount of cardio. It is not ideal for maintaining muscle or sanity to push it and go to 1-2 hours a day for months on end! Plus who has time for that?\u003C\u002Fspan>\n\n \n\n \n\u003Cul>\n \t\u003Cli>\u003Cb>Muscle doesn’t grow during prep.\u003C\u002Fb>\u003C\u002Fli>\n\u003C\u002Ful>\n \n\n\u003Cspan style=\"font-weight: 400;\">Aside from the CC’s (cardio and calories), how is your muscle mass looking? Muscle building is the hard part. Muscle cannot be built naturally while in a caloric deficit.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">This is why it’s important to build and have a successful off-season before beginning prep. And remember, the more muscle you have, the more calories you naturally burn, which means the more you can eat! (: \u003C\u002Fspan>\n\n \n\n \n\u003Cul>\n \t\u003Cli>\u003Cb>Relationship with food.\u003C\u002Fb>\u003C\u002Fli>\n\u003C\u002Ful>\n \n\n\u003Cspan style=\"font-weight: 400;\">Okay, I know I said CC’s and muscle were important, but this one really is too. This one is your view of food. I don’t mean appearance wise, I know most food looks good. But how is your relationship with food? Do you view it as bad? Are you scared of carbs? Do you lose control and binge? Or do you view it as the most important thing in your life? \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Regardless of your situation or where you are at, we are here to tell you that we understand! Yes competing is a very extreme sport, but it doesn’t have to get to this point. With FitBody Fusion, our clients health will always always come first. We strive for our clients to have longevity in this sport and more importantly in life. It’s not a journey to the stage and then it’s over. It’s a journey and lifestyle that needs to be learned and lived on and off the stage. \u003C\u002Fspan>","2018-12-06T16:00:00+00:00",{"id":185,"title":612,"slug":613,"excerpt":614,"bodyHtml":615,"featuredImageUrl":616,"featuredImageAlt":612,"author":576,"publishedAt":617},"6 Things You Need To Maintain Motivation","6-things-you-need-to-maintain-motivation","Which of the following areas above are you lacking? You...","\u003Cp>Which of the following areas above are you lacking? You guys, when my Type-A perfectionist personality learned this formula, this approach I guess you could call it - I never  lacked motivation again. Yeah, I still go through times where my motivation is low, but with this approach it has helped me to stay consistent no matter what my motivation levels are. ⠀\n\u003Cbr>⠀⠀⠀⠀⠀⠀⠀⠀⠀\n\u003Cbr>Step 1️⃣: Understand your WHY. In what ways will your life be different if you lose those 20lbs, beat binge eating, have a healthier body composition, finally having that all around healthy lifestyle that you crave and find your balance? Knowing your why provides reinforcement and encouragement on the days when you're just not feeling it.⠀\u003C\u002Fp>\n\n\u003Cp>Step 2️⃣ and 3️⃣: Have systems in place that make it hard for you to fail. I believe with all of my being in coaching, accountability, mentorship, leadership etc. It changed my life! It provides me and (my clients) the support and accountability needed to develop mentally, emotionally and physically.⠀\u003C\u002Fp>\n\n\u003Cp>Step 4️⃣: Have women in your circle who are headed to the same mountain top your aspiring to get to. The company you keep plays such a HUGE role in where you end up.\u003C\u002Fp>\n\n\u003Cp>Step 5️⃣: Reinforce, reflect on, and focus on your goal daily. I meditate every single morning and it looks simply like this --> I close my eyes and imagine myself achieving the goals I have set out to achieve, I feel the emotions as if the goal has already been met, I visualize the accomplishment before it's ever happened.\u003C\u002Fp>\n\n\u003Cp>Step 6️⃣: I never wait to feel motivation to act. I know that MOTIVATION is the gift that is waiting for me on the other side of taking ACTION.\u003C\u002Fp>\n\n\u003Cp>If you wait to feel motivated to act, you'll never fulfill the potential inside you.\u003C\u002Fp>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F7P8F613VP2PMSTCR56KW4H59TD.webp","2018-09-18T16:00:00+00:00",{"id":191,"title":619,"slug":620,"excerpt":621,"bodyHtml":622,"featuredImageUrl":623,"featuredImageAlt":619,"author":159,"publishedAt":624},"Making Eating Healthy A Habit","making-eating-healthy-a-habit","“OMG, these kale chips taste better than Pringles!” “WAIT. Have...","“OMG, these kale chips taste better than Pringles!”\n\n“WAIT. Have you tried Trader Joe’s new Edamame bites? Sooo good.”\n\n“Doritos? Why not eat carrots ????— Their crunchy too!”\n\nKnow someone in your life that talks like that? ???????? Course you do (I might be one of them). We all know a few “Health Nuts” who just L-O-V-E eating nutritious foods. And you know what? More power ✊???? to ‘em! If they love swapping beans for burgers ???? or carrots ???? for chips, have at it!\n\nBut the majority of people are not in that camp, though. In fact, for many, eating the recommended 5️⃣-6️⃣ servings of fruits ???? and veggies ???? per day can be a real struggle! But the reality is that eating healthy foods is important. Like super-duper important‼️ Not only for our health, but for our hunger, energy, and ultimately how good we feel.\n\nEating healthy doesn’t have to be miserable either...Sure, it’ll require some sacrifice and discipline, but if you can build habit around eating them, you’ll set yourself up for success.\n\u003Ch3>Here are 8️⃣ of my favorite Healthy Eatin’ Habits:\u003C\u002Fh3>\n⠀\n1️⃣ Plan healthy foods into your daily plan ???????? (so you don’t have to think about it)\n\n2️⃣ Make healthy foods convenient by prepping them beforehand.\n\n3️⃣ Eat them FIRST ☝???? at meals.\n\n4️⃣ Stick to ones you actually enjoy eating!\n\n5️⃣ Buy ‘em in bulk (this’ll save you some $$$)\n\n6️⃣ Add some flavor (you don’t have to eat ‘em bland, you know)\n\n7️⃣ Get creative with your cookin’.\n\n8️⃣ Don’t fear frozen (no, frozen is NOT ❌ unhealthy)\n\nSomething else to add…While it’s important to eat plenty of nutritious foods, don’t be afraid to let your guard down and enjoy some not-as-nutritious foods on occasion. Life’s about having fun and enjoying yourself.\n\nSubmit an \u003Ca href=\"http:\u002F\u002Fwww.fitbodyfusion.com\u002Fget-started\u002F\">application\u003C\u002Fa> today and let us teach you how to LIVE a healthy LIFESTYLE!","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FGSZ9KQQW2TZTGR2WQ5080G93Z9.webp","2018-07-18T16:00:00+00:00",{"id":196,"title":626,"slug":627,"excerpt":628,"bodyHtml":629,"featuredImageUrl":630,"featuredImageAlt":626,"author":159,"publishedAt":624},"How Alcohol Effects Your Progress","how-alcohol-effects-your-progress","If you are working towards any type of health or...","\u003Cdiv class=\"P9YgZ\">\n\u003Cdiv class=\"C7I1f X7jCj\">\n\u003Cdiv class=\"C4VMK\">If you are working towards any type of health or physique goal then I hate to break it to you, but drinking alcohol regularly isn’t doing you any favors. A drink here and there may not have any major implications, but imbibing regularly certainly can.\u003C\u002Fdiv>\n\u003Cdiv class=\"C4VMK\">\n\nOne of the biggest issues I see holding people back the most is drinking far too much or too often. Yeah I know, you’re tired, stressed, don’t want to look lame in front of your friends, etc. etc. But if at the same time you’re truly that frustrated  with your lack of progress, then it’s time you take a good hard look at what’s more important. Your nightly glass(es) of wine, or the results you say you want so badly?Not only is alcohol nothing but empty calories that do nothing for satiety, it’s a poison your body wants to get rid of ASAP. To do so, it shuts down digestion of other macros, like fat and carbs, making them easier to be stored as fat. And let’s be honest, how many times has your drinking happened along side eating high calorie foods like pizza, chips, sweets?\n\nAlcohol increases appetite and cravings, while at the same time lowering inhibitions around food. So not only will you want to indulge more, you’ll be more likely to do so because you’re decision making isn’t as good as it would be had you not been a little tipsy.\n\n\u003C\u002Fdiv>\n\u003Cdiv class=\"C4VMK\">Drinking frequently can impair both performance and recovery from exercise, meaning you won’t be able to train with as hard or possibly as frequently, which can impact your rate of strength and muscle gain.\u003C\u002Fdiv>\n\u003Cdiv class=\"C4VMK\">Hormone and gut health isn’t talked about as much as it should, but it’s extremely important‼️ Alcohol can damage the lining of the gut and disrupt gut flora, which will impair fat burning and how the body digests food. It also can mess with the levels of hormones that build muscle and burn fat.\u003C\u002Fdiv>\n\u003Cdiv>\u003C\u002Fdiv>\n\u003Cdiv class=\"C4VMK\">Getting enough sleep is crucial to optimizing health and achieving a desirable physique. But alcohol disrupts sleep quality, especially REM sleep which is when your body does most of it’s work repairing and regenerating your body. Not getting enough sleep will increase hunger and cravings, and decrease energy, so you may end up eating more but moving less.\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FYR02D78VV65G1TZA2DFEJWJQWD.webp",{"id":202,"title":632,"slug":633,"excerpt":634,"bodyHtml":635,"featuredImageUrl":636,"featuredImageAlt":632,"author":159,"publishedAt":624},"Eat Out and Still Stay On Track!","eat-out-and-still-stay-on-track","Your eating plan should never-EVER take away from living life...","Your eating plan should never-EVER take away from living life and spending time with others. See, many-a-folk get so obsessed with their weight loss goals that they end up isolating themselves or avoiding social events. It gives them more control, but let's be honest, that's no way to live life. Trust me. I’ve been there!\n\nI would bail regularly all out of fear that I wouldn’t have total control over my food choices. Sure, I was able to stick to my plan. Whoop-de-freakin-doo. That “need-for-control” thinking is what eventually led me down a negative path and mentality later on.\n\nHere’s the good news: you can absolutely-positively occasionally go out to eat and stick to your eating goals! It just takes a bit of strategic thinking and planning. This graphic illustrates a perfect strategy for enjoying your restaurant\u002Fparty meals ???? without blowing your physical goals in the process.\n\u003Ch3>Tips\u003C\u002Fh3>\n1️⃣. You'll wanna look up the menu for the restaurant in question. What you choose doesn’t have to be the “healthiest” item on the menu, but don’t eat like an asshole either. Get what you want - just be reasonable.\n2️⃣. Next, you’ll want to find the nutrition info of your meal. If they provide it online or on the menu, you're good to go. If not, I'd recommend finding a similar meal or restaurant that does have nutrition info.\n\nNow comes the super-duper important part ⤵️\n\n3️⃣. Knowing how much macros your meal will be, adjust your OTHER meals to fit your daily macro goals. That way, at the end of the day, you’re still on target.\n\nOne ☝???? last thing...\n\n4️⃣. You probably won’t be perfect, and that’s okay ????????!\n\nFocus on doing your best, and if you do go over, don’t stress. You don’t have to make it worse, and you can always get right back on track the next day.","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F7JNWAJ4135N9PJK1BDRG5VQ8HB.webp",{"id":638,"title":639,"slug":640,"excerpt":641,"bodyHtml":642,"featuredImageUrl":643,"featuredImageAlt":639,"author":576,"publishedAt":644},29,"Don’t Let The Pretty Face Fool You. I Lift HEAVY Weights","womenandweightlifting","“Don’t get too big!” “You are going to look like...","\u003Ctable>\u003Ctr>\u003Cvc_custom_heading text=\"Don’t Let The Pretty Face Fool You. I Lift HEAVY Weights!\n\">\u003C\u002Fvc_custom_heading>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\n\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">“Don’t get too big!”\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">“You are going to look like a man!”\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">“Why do you lift such heavy weights?”\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">“You are a girl, you shouldn’t be doing that!”\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">“Why are you not doing cardio?”\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">“You are going to look bulky!”\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\"> I hear this stuff \u003C\u002Fspan>\u003Cb>all the time.\u003C\u002Fb>\n\n \n\n\u003Cb>“Why do you lift so heavy”?  \u003C\u002Fb>\n\n\u003Cspan style=\"font-weight: 400;\">It is an extremely common misconception that if you are a woman that lifts heavy weights, you are automatically going to become this ginormous wo\u003C\u002Fspan>\u003Cb>MAN\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> with massive muscles. \u003C\u002Fspan>\u003Cb>Not true!! \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">There are many many benefits that women can have by picking up a set of dumbbells or resistance bands. \u003C\u002Fspan>\n\n \n\n\u003Cb>“Aren’t you suppose to be doing cardio”? \u003C\u002Fb>\n\n\u003Cspan style=\"font-weight: 400;\">You want to lose weight, do hours cardio. You want to “tone and shape”, do hundreds of repetitions with low weight. You want to get big, lift heavy. There is something wrong with this advice. It is \u003C\u002Fspan>\u003Cb>not\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> true. The only way to “\u003C\u002Fspan>\u003Cb>tone\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">” your body, is to create and \u003C\u002Fspan>\u003Cb>build \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">muscle to “\u003C\u002Fspan>\u003Cb>shape\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">” your body. While yes, you do have to lift weights to build, but that no way means you are going to get “big”\u003C\u002Fspan>\u003Cb>.\u003C\u002Fb>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Cardio. This is the first thing somebody hears when they say they want to lose weight. “Do cardio”! Cardio today, tomorrow, and cardio all week! Did you know cardio actually \u003C\u002Fspan>\u003Cb>breaks down\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> hard earned muscle, not body fat?? So while you may be losing weight, it’s fat AND muscle weight.  This muscle that is being destroyed, is what keeps your metabolism \u003C\u002Fspan>\u003Cb>fast\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. When burning off your muscle, you are actually forcing your body to store excess body fat by slowing down your metabolism.\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Women who lift weights actually \u003C\u002Fspan>\u003Cb>lose\u003C\u002Fb> \u003Cb>more\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> body fat versus women who \u003C\u002Fspan>\u003Cb>ONLY\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> do cardio. When you train with weights in the gym, you break down the muscle fiber. Your body works to repair this muscle over the next few days; not only does your strength increase, but your metabolic rate does as well! For every pound of muscle you have, your body \u003C\u002Fspan>\u003Cb>burns\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> an additional 50 calories!!\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">By adding lean muscle to your body, you are able to burn \u003C\u002Fspan>\u003Cb>more\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> calories! Which yes, that means you can either \u003C\u002Fspan>\u003Cb>eat\u003C\u002Fb> \u003Cb>more\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> food if you are trying to maintain your current weight, or lose extra weight \u003C\u002Fspan>\u003Cb>faster\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">!\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">I am not saying to never do any cardio at all. But by lowering the amount of cardio you do and increasing resistance training, you will get \u003C\u002Fspan>\u003Cb>faster\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> and \u003C\u002Fspan>\u003Cb>longer\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> lasting \u003C\u002Fspan>\u003Cb>results\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">!\u003C\u002Fspan>\n\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"4270\" alignment=\"center\">\u003Ctd>\n\u003Cb>“Don’t get too bulky”!\u003C\u002Fb>\n\n\u003Cspan style=\"font-weight: 400;\">Progress and change will not occur if you don’t \u003C\u002Fspan>\u003Cb>challenge\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> yourself and decide to only stick to those 2 lb baby weights. No, I am not saying to go hurt yourself and grab the 50 lb dumbbells. All I am saying is to honestly challenge and \u003C\u002Fspan>\u003Cb>push\u003C\u002Fb> \u003Cb>yourself\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. You are stronger than you think.\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Many women are scared to “go heavy” because they think they will get “bulky” like a man. \u003C\u002Fspan>\u003Cb>Wrong! Wrong! Wrong! \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">I have been lifting weights for over two years and \u003C\u002Fspan>\u003Cb>never\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> once have I heard somebody say I look like a “man”! \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Women already naturally have a very difficult time adding any muscle at all, so it is unlikely for a women to put on even half the amount of muscle a man does. This natural difficulty is due to the lower levels of the muscle building hormone, testosterone. Testosterone is very high in men. It is what makes a male a male, while estrogen is what makes a female a female. \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Without performance enhancing drugs, the female body does not produce the amount of testosterone needed to get big, muscular, and bulky. \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">So ladies, don’t be scared to \u003C\u002Fspan>\u003Cb>lift\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> those weights! You can feel good, and still look pretty while doing it!\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">If you want to learn how to shape your body and increase your metabolic rate, schedule a \u003C\u002Fspan>\u003Cb>free 30 minute consultation\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> with one of our expert coaches! Let’s get you started on your journey to being a \u003C\u002Fspan>\u003Cb>fit\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> and \u003C\u002Fspan>\u003Cb>beautiful\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> woman in and outside the gym!\u003C\u002Fspan>\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FZ9WV7ZX7S9TSCTCM04KNY4M29D.webp","2018-03-04T16:00:00+00:00",{"id":207,"title":646,"slug":647,"excerpt":648,"bodyHtml":649,"featuredImageUrl":650,"featuredImageAlt":646,"author":159,"publishedAt":651},"The Do's and Don't To Transforming Your Body","transformationtips","As a transformation coach the majority of my clients come...","\u003Ctable>\n\u003Ctr>\n\u003Cultimate_heading main_heading=\"Stop Living Off Rabbit Food and The Elliptical\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">As a transformation coach the majority of my clients come to me to lose weight. And there is nothing wrong with that. If you WANT to just “lose weight” and be skinny, that’s fine, go hit up the elliptical or the treadmill, or bike for 3 hours a day and don’t eat anything. I did this for years in my late teens and early 20's. In short it was awful. I was mad at my body for not responding the way I thought it should be. I was fatigued, I lacked the muscle tone I desired, I was slim but still soft, I was hungry....all the time. I just couldn't figure out why no matter how hard and long I worked out (which was mostly running, step classes, elliptical etc) which was typically a couple of hours a day. Often times I'd wake up for an early run and then hit up a Step class later that night. And sometimes I'd walk to the gym and that was about a half hour walk, 1 way!!! On top of eating salads, dry chicken breast, rice cakes, veggies and fruits and staying away from fats. And I got nada, zilch, nothing good in return from my body and I was one unhappy, frustrated, mad camper with a damaged metabolism. But guess what? My body was just as mad at me for not giving and supporting it to respond to all the demands I was putting on it. OY VEY! Just remembering these days makes me cringe (excuse me while I go apologize to my body)! It wasn't until I found strength training and flexible nutrition that I began to FINALLY see my body changing and moving in the direction I wanted it to. GAME CHANGER!  \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">These changes didn't happen overnight. I was skeptical and resistant in the beginning and had to do a lot of trusting, and letting go of my deep seeded beliefs of what I thought was the \"right\" way. But slowly, slowly I did and I started to shed body fat, decrease my body size, have definition and energy on top of enjoying food from ALL food groups. What!?!? Yep like I said GAME CHANGER :) I am now 43, I weigh about the same weight as I did in my 20's but am 4 sizes smaller, I've got muscle definition, strength, ENERGY, and I'm eating more than I ever have and right now all I'm doing for cardio is two 22 min HIIT workouts and 1 metabolic workout (which is about 40-50 min long) a week. In short.....life is GREAT!\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">So my clients who come to me in the beginning often have this same \"cardio, cardio, cardio, live on rabbit food and NEVER eat above 1200 calories a day\" mentality. I get it, been there done that. I understand it is hard at first to accept, trust and follow what I'm asking them to do when often times it feels so wrong because it's almost the opposite of what they believe to work. Lift heavy weights? Eat fats....and carbs? Limit my cardio to just a couple days of HIIT? And as I'm losing weight and inches you're going to increase my food in take?\" Yep, that's my plan and I'm stickin to it. But once my clients start seeing the results they start accepting, trusting and adopting a new much more balanced, healthy lifestyle approach that is sustainable type of mindset. They start to FEEL what REAL fitness can do for you physically, mentally, and spiritually.They feel empowered by lifting,they gain confidence through an increase in strength and they learn daily what they’re capable of doing. Not just in the gym but in the kitchen as well. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">All that being said, this would be a waste if I didn’t at least offer some general tips towards getting into that lean, defined body you’re craving. But for starters, in order to be open to changing your body you need to be willing to let go of what you THINK you know about what it means to have a fitness physique.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You do not need to do hours of cardio a day and in fact doing so can be VERY unhealthy and metabolically damaging.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You do not need to live off of tilapia and asparagus\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You do not need to avoid dietary fat\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You do not need to opt for the “low cal”, “low fat”, “no fat” or “sugar free” versions of things.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You do not need the colored weights. You do NOT need to lift light!\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You do not need to live off lettuce\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You do not need to under eat all the time\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You do not need to “no carb”, “low carb” or “carb free” it\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You do not need expensive gadgets, heart rate monitors, fancy computer programs or the latest Dr Oz detox to get the body you want\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">INSTEAD, you need to...\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Eat at levels to support your activity but not promote body fat\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Eat carbs (the RIGHT kinds)\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Eat fat (the RIGHT kinds)\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Eat lean proteins\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Hydrate with water\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Pick up a barbell. A kettlebell. A sandbag. A tire. A dumbbell. I don’t care, but PICK UP HEAVY WEIGHT\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Master the basics. The push-up. The pull-up. The squat. The deadlift.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Don’t think of “cardio” as being confined to the elliptical. Think of plyometrics, sprint drills, hill runs, metabolics and HIIT workouts\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Get intense. IF you’re training heavy GO HEAVY. If you’re doing sprints pound them out!\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Abandon long duration cardio and try to rely mostly on plyometrics\u002Fmetabolics and HIIT for the “cardio” component of your training. Or use a barbell. Clean and press barbell 50x. You’ll sweat trust me.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Reduce the amount of refined sugars\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Rely on whole natural foods for your primary source of fuel\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Stick to the outer isles of the grocery store\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Think lean meats, veggies, fruits, nuts, seeds, whole grains etc and yes the occasional splurges. Or with flexible nutrition if you're someone who needs a lil treat each day, just work it in and you'll still get those results you are after. No feelings of deprivation, YAY!\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">EAT! Resist the urge to reduce calories, cut macronutrients from your diet or resort to other drastic measures.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">So until you master a sustainable and balanced nutrition habits and proper training don’t get too mad or frustrated with your body. After all it's doing the best it can with how you are supporting it.  Bottom line: Eat real food from all food groups including the \"treat\" food group. Strength train. Get real results. No gimmicks. No pills, powders, or potions. Eating lean, nutrient dense natural foods and lifting real weight WILL put you in the feminine, defined, tight body the we are all after.\u003C\u002Fspan>\n\n\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003Ctr>\u003C\u002Ftr>\n\u003Ctr>\u003C\u002Ftr>\n\u003Ctr>\u003C\u002Ftr>\n\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F3MT6NH0F5WRD2WGZB7SVY7XNPX.webp","2018-03-02T16:00:00+00:00",{"id":212,"title":653,"slug":654,"excerpt":655,"bodyHtml":656,"featuredImageUrl":657,"featuredImageAlt":653,"author":658,"publishedAt":659},"Competing After Baby","competing-after-baby","August 2015, I had just competed at the national level...","\u003Cspan style=\"font-weight: 400;\">August 2015, I had just competed at the national level and placed top nine. I was on top of the world; I was ready for more. Fast forward to March 2016. I had begun prep for nationals yet again and was having a tough time getting my weight to come down. Two pregnancy tests later and an extremely freaked out bikini competitor, I read, \u003C\u002Fspan>\u003Ci>\u003Cspan style=\"font-weight: 400;\">PREGNANT\u003C\u002Fspan>\u003C\u002Fi>\u003Cspan style=\"font-weight: 400;\">. Excited, nervous, unsure, shocked, etc. You name it, I felt all the feelings! My first (selfish) thoughts were, “OMG I was trying to turn pro. What am I going to do now? Does this mean competing is over for me? Does this mean I am done? How am I going to take care of another human?! I am not finished working on myself!” Conscious: \u003C\u002Fspan>\u003Ci>\u003Cspan style=\"font-weight: 400;\">Well, too bad. You’re pregnant and this baby is coming whether you’re ready or not. \u003C\u002Fspan>\u003C\u002Fi>\n\n\u003Cspan style=\"font-weight: 400;\">October 30, 2016 we welcomed our son, Hunter Adam Rizor into the world, which was by far the best day (actually night) of our lives. A healthy 7 lb. little boy had just completed me. Now, the real fun was about to begin…sleepless nights and this tiny crying human next to me at all times! Ah! There really is no way to prepare for the exhaustion that comes along with having a newborn at home. Regardless of the lack of sleep and everything else that comes with a newborn, I was ready to get my body back. Ready to feel like me again. Pregnancy for me was not about “eating for two”. It was about staying as healthy as I could while trying to gain a healthy amount of weight. Some days were harder than others and it was very discouraging watching my hard work disappear over time while being replaced with my growing belly, however, at the same time, that growing belly was so beautiful. I was creating human life. I was 100% ok with that! I continued to log my food and count my macros throughout my pregnancy because I knew I’d compete again. I wasn’t finished. I knew that I would be able to figure it out once I had my son. Nothing is impossible. It becomes impossible if you let your mind think that way.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">October 25, 2016 – five days before baby, I was tipping the scale at 170.8 lbs.\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">\n\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">November 8, 2016 – 2 weeks after my last pregnant check-in (and my first check in since giving birth), I was down to 156.8 lbs.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">I was cleared at six weeks postpartum to workout again and I took it SLOW. Everything that I was able to do before was so hard and I was embarrassed to get back into the gym. I wasn’t “fit” anymore. My stomach was mushy, and there was no sign of definition anywhere on my body. I am not going to lie…it was very discouraging. However, that didn’t stop me.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">So, let’s get down to business…how did I \u003C\u002Fspan>\u003Ci>\u003Cspan style=\"font-weight: 400;\">really \u003C\u002Fspan>\u003C\u002Fi>\u003Cspan style=\"font-weight: 400;\">manage to compete again while juggling a baby and working from home? How did I find the time or the energy to get back into the groove of things? \u003C\u002Fspan>\n\u003Col>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>The Macros:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> My macros were not super high throughout my pregnancy because my weight gain was rapid during the first trimester (eating for two is not a true statement). Once I had Hunter I lost about 14 lbs., which was mainly fluid and a tiny human! Nothing changed much with my food at that point because so much was still changing with my body. I was so tired that I had a hard time even eating. I’d forget to eat a lot of the time, which wasn’t the best for my milk production or my metabolism. But hey, I was a new mommy trying to figure out this whole newborn thing! I went a solid two months without a single change to my pregnancy macros because I just couldn’t meet my food goal, however my weight was still dropping without working out. Breastfeeding was helping tremendously! Mid-January rolled around and the carb cycling began. I had a lot to lose if I wanted to compete before my son turned 1. With that little tweak to my diet, the weight began to come down consistently. However, my weight became stubborn here and there, so more adjustments had to be made to my macros…I had about 30 lbs. to lose before getting back on stage. I was also breastfeeding in tremendous pain while trying to function on very little sleep.  I tried everything to ease the pain and eventually decided to wean Hunter – good thing was I didn’t have to worry about my milk supply; bad thing was that I felt all the guilt in the world for weaning him. My macros were constantly adjusted from January to October when I competed.\u003C\u002Fspan>\n\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>Cleared for Exercise:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> I was also cleared to workout again right around the time the carb cycling began (mid-January). It was like music to my ears! Now, the underlying questions were, “How do I figure out a gym schedule with an infant who is still waking up every few hours to be fed? How do I get enough rest? How do I juggle life?!” At first, I went to the gym at random times. I went early in the morning after his 3 AM feeding. I went at night after the hubs got home, which I did not like one bit. NOT a night owl! Although I didn’t like going at night, that worked best for me when I initially began to workout again. The nighttime crowd made me feel so insecure. Here I was 6 weeks postpartum, with about 30 lbs to lose and there were girls walking around looking perfect in their crop tops. However, as insecure as I felt, I did not let that stop me! I eased into my workouts for the first month after being cleared and slowly but surely I was able to build up my strength again and continue to lose the weight, while also building my confidence again.\u003C\u002Fspan>\n\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>Mom Life:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> So, how did I manage to do this long-term while taking care of a baby full time? SCHEDULE. PERSISTENCE. EYE ON THE PRIZE.\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">\n\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">The first month or so after being cleared was rough since my gym schedule was very up and down and I did miss quite a few workouts because I just couldn’t get to the gym. Babies need their mommies and Hunter came first. Hunter began sleeping through the night at around 12 weeks, which REALLY was a game changer for my schedule. I was able to get back to the crazy gym schedule I had before getting pregnant – the 4 AM crazy-town gym session. This worked best for me, so I began getting up early again – IT WAS NOT EASY! After about a week of 3:30 AM alarm torture, I was starting to get into a schedule again, which meant that my time at the gym would not take away from the time I spent with Hunter – that was the most important thing to me. I was able to get back in shape and not sacrifice any time with my son to do so. Getting to the gym and finishing everything be 5:45 AM was easy, but the real challenge was keeping the house together, taking care of my baby, taking care of the animals, and working from home. When Hunter was a newborn\u002Finfant, most of these things were easy because he would sleep all day and all night and wasn’t very mobile. When the teething (and sleep regression) began, that threw a wrench in my life. He was up again at night and I began to miss workouts again because I was just too tired. The sleep regression lasted about a week (yay!) and once his little teeth popped through, we were in the clear again. Fast forward a little bit and he started to become mobile…rolling all over the place, then crawling, then pulling up to stand, and finally walking (two days before I left for my show). Once he became mobile, working from home became so hard. I couldn’t just lie him on the floor and work on my computer…I had to keep my eye on him every second, so my work had to wait until naptime or evenings, which affected my sleep. The workload continued to build and the baby continued to become more mobile…bad combination. Many times I’d work late into the night and still wake up early – lack of sleep…NOT good for weight loss!\u003C\u002Fspan>\n\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>The Move from CA to AZ:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> If things weren’t already crazy enough, we decided to move to Arizona. I had planned on competing 9 months postpartum, which meant that the show I had locked in would happen two weeks after our move to AZ. NOPE! So, after a long talk with my coach, we decided to push the show back to October. I was relieved but also SO disappointed in myself. Part of me felt like I was failing people who were watching my transformation and failing myself. But why?! That’s crazy talk! Here I was prepping for a show, getting up before the sun, taking care of a crawling, standing, wild child, working crazy hours from home, taking care of our animals, and packing our entire home for an out of state move! Give yourself a break, sister! So, I swallowed my pride, pushed the guilt away, and kept on working hard. We moved to AZ on August 1\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">st\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\"> of 2017. It was an emotional time for me. Leaving an area, I had come to know for almost 15 years. The hardest part was saying goodbye to my younger sister. See, we have never been apart and when we moved out of the house, we were still within 15 minutes of each other. My heart was broken. That alone brought on so much stress, which again did not help with the end result of getting up on stage again. Stress also hinders weight loss – at least for me! It took us a good month to get settled into our new home, but I was lonely. I felt depression and sadness. I did not know anyone and felt extremely alone. These feelings made me want to just hide and give up. But did I? NO! Again, I pushed these negative feelings away and kept pushing.\u003C\u002Fspan>\n\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>Leading Up to the Show:\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> The first week of October (PEAK WEEK!) was finally here and I was excited yet terrified at the same time! It had been over 2 years since I stepped on stage…not to mention I had never competed after having a baby – your body changes. Every emotion possible ran through my head that week. Not to mention I was so tired and my weight wasn’t budging. Hunter also began walking that week and I was so lucky to have been there for his first steps. He was SUPER mobile, and I spent most of my day chasing him around and baby proofing our entire house – not an ounce of rest for me. Peak week was hard. I felt like I was going to break down and felt like I literally could not keep going. I had to split my days and do cardio after my husband got home from work, because I didn’t have time to do it all in the morning and on top of that, Hunter HATED kids club, so that wasn’t an option – I was only get about 5-6 hours of sleep – bad for weight loss. One night after my husband got home, I remember just breaking down and crying from exhaustion and feeling so overwhelmed. (Remember, I was still working from home - during naptime - and chasing a tiny human around – who, mind you, did not care if I was tired or not.) That night when I broke down, I still had to go to the gym and do cardio, and it sounded like torture, but my husband calmed me down and reassured me that I’d feel better once I went. So, I went, I did it, and came home. Fast forward from the break down… it was travel day to Texas for the show! Traveling was super easy because I just had to worry about myself. That night after getting to Texas, I had the best sleep I had in a LONG time. The next morning my weight was DOWN…I mean it dropped a few pounds! Sleep is a beautiful thing and does wonders for the body!\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cspan style=\"font-weight: 400;\">The day of the show was a blur. I ended up placing 5\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">th\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\"> in my class, not bad for 11 months postpartum! It was a tough road. Many ups and downs. Too many to go into here! Competing before having my son versus after his arrival are like night and day. When you’re not a parent, you’re allowed to be selfish and put your needs first, but once you become a parent, you are put last. Someone else needs you day and night. I couldn’t just go to the gym when I wanted. I couldn’t just do things on my own. I had a little life to take care of and that made getting back on stage tough, but the struggle was so worth it. I hope that one day my son envies my hard work and dedication.  I also must say that I am extremely grateful to have had my coach, Jami DeBernard by my side. She’s steered me in the right direction since I joined FitBody Fusion in 2013 and I can’t see anyone else guiding me in this journey. \u003C\u002Fspan>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F2AMST18HV0QBBP7C0ZJEGZH1ZS.webp","Jessica Quillian","2018-02-03T16:00:00+00:00",{"id":216,"title":661,"slug":662,"excerpt":663,"bodyHtml":664,"featuredImageUrl":665,"featuredImageAlt":661,"author":576,"publishedAt":666},"6 Tips To Choosing An Online Coach","choosinganonlinecoach","6 Tips To Choosing An Online Coach Congratulations on taking...","\u003Ch1 style=\"text-align: center;\">\u003Cspan style=\"font-weight: 400;\">6 Tips To Choosing An Online Coach\u003C\u002Fspan>\u003C\u002Fh1>\n \n\n\u003Cspan style=\"font-weight: 400;\">Congratulations on taking the next steps into your fitness journey! Hiring a professional to guide you to your goal not only keeps you accountable, but they also keep you motivated and working hard in and out of the gym! \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Maybe you are looking for a coach for the first time or you are in search of a new coach. There are a few things you should consider when exploring your options; investing in your future is a great thing, but if you don’t know what you are looking for, you are likely to be disappointed with something that doesn’t work for you.\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">The most important question is; What do YOU want and expect? You MUST know what you are looking for before you go shopping for a coach. \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Here are 6 important things to consider before signing up with an online coach.\u003C\u002Fspan>\n\n \n\u003Col>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>Philosophy\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. This is a very crucial point of to consider because it can end up making or breaking your experience. It is also going to be how your relationship to training and food will develop in the future. Don’t be afraid to ask questions.How does this coach crate programs? What is their philosophy? Is it a cookie cutter plan or something customized to you, based on your fitness level and goals? Do you get to decide if you can do a fully home based program? Do you have to follow a strict meal plan? Or, like FitBody Fusion, will you be following a sustainable and realistic flexible nutrition program. The way you begin your fitness journey, or continue it, will determine the sustainability of your results once the programs end. The best question you can ask: Is this coach going set me up for rebound or failure once my program is over? Don’t be afraid to ask what their philosophy is! \u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Fol>\n \n\u003Col>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>Progress\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. Progress can be measured in many many ways. You have weight, photos, body stats\u002Fmeasurements, energy levels, strength, and so much more. How do you want to measure your progress? Find a coach that won’t just base your progress off the scale, but will notice and account for other areas where your hard work is paying off.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Fol>\n \n\u003Col>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>Personality\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. What motivates you and keeps you on track? Some do best with positive feedback and critique, while other prefer to be drilled and yelled at to stay on track. Whatever your training style is, make sure you talk to the coach and see how they push and motivate their clients. \u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Fol>\n \n\u003Col>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>Specialties\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. If you’re looking for something specific — say, competing on the NPC bodybuilding stage for the first time — you’ll want to work with a coach who specializes in contest prep. Not only will they have more expertise and experience in your area of interest, but they likely will be more passionate about it.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Fol>\n \n\u003Col>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>Availability\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. Because consistency is key when working with an online coach, it’s a good idea to inquire about their schedule. Don’t be afraid to ask how many clients they currently have. How long do you spend on each client? How often will you be checking in with your coach? Weekly, monthly? You want to find an online coach that has the time for you in their schedule. Sometimes it’s not always best to go with the coach on Instagram with 500k flowers. Likely, they have 200+ clients that only get about 10 minutes of their time a week.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Fol>\n \n\u003Col>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cb>Experience\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. There is nothing like personal experience. A coach who has been in your shoes before has likely tested and perfected their methods and processes for providing the best to help you get the most out of your program. All of our FitBody Fusion coaches have been clients to the program before and have experienced trial and error first hand.\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Fol>\n \n\n\u003Cspan style=\"font-weight: 400;\">You might be feeling overwhelmed with all that you need to consider when choosing a coach. It’s important to know that you are not only investing your money, but your time and energy into something that you are going to benefit from. You need to be confident in your decision, and most importantly trust in the coach you choose. This will keep you feeling comfortable, motivated and inspired throughout your fitness journey.\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Choosing an online coach can be a bit tricky. You never know what you are going to get! That is why it is important to find out how your potential online coach provides programs. For example, FitBody Fusion uses a custom app to create each clients training program and our coaches monitor your workouts so they know how the program is working for you. We also provide video tutorials of each exercise so you don’t go into the gym with no clue how to do something! Keep in mind, that is not how all coaches run their online programs. \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">FitBody Fusion also provides a free consultation call with any coach on our team so you can get a better feel for our philosophy, coaching style, make sure you and the coach are a good fit for each other and, most importantly, how we can help you achieve your fitness goals. Fill out a Transformation or Athlete Application and a coach will be in contact with you shortly!\u003C\u002Fspan>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FYTJBB1F3RPQ946CAJQH6HYMR22.webp","2018-01-18T16:00:00+00:00",{"id":668,"title":669,"slug":670,"excerpt":671,"bodyHtml":672,"featuredImageUrl":673,"featuredImageAlt":669,"author":171,"publishedAt":674},33,"Holiday Tips To Keep You On Track","holiday-tips-keep-track","Holiday Tips To Keep You On Track 1. Plan ahead....","\u003Ch1 style=\"text-align: center;\">\u003Cstrong>Holiday Tips To Keep You On Track\u003C\u002Fstrong>\u003C\u002Fh1>\n\u003Ch3>\u003Cstrong>1. Plan ahead.\u003C\u002Fstrong>\u003C\u002Fh3>\nThe majority of foods for the holidays are fats and carbs. Have a high protein, low carb\u002Flow fat breakfast. (Example: Egg white omelet with veggies or greek yogurt). Enter into your MFP the meal you estimate you will be having later in the day and build the rest of your day off of that.\n\u003Ch3>\u003Cstrong>2. Don't go hungry.\u003C\u002Fstrong>\u003C\u002Fh3>\nHave light snack or voluminous meal before you family holiday event. This could be a big, micronutrient rich salad or your favorite protein bar. Fasting or not eating for awhile before the holiday meal can cause you to over eat - since you have been holding out on caloric intake just for that meal.\n\u003Ch3>\u003Cstrong>3. Eat around the \"holiday meal\".\u003C\u002Fstrong>\u003C\u002Fh3>\nTypically on holidays - especially thanksgiving - families eat one large meal all together. Your other meals throughout the day will be smaller. If your holiday meal is filling, you probably won't be hungry three hours after you eat... hold out a little longer than you usually do. A holiday like thanksgiving, I end up having a smaller breakfast, the holiday meal midday, and then a light dinner and snack in the evening. In some cases you may be splitting the holiday at multiple houses, fill your plate with smaller portions, pick and choose what you want to eat.\n\u003Ch3>\u003Cstrong>4. Bring a dish!\u003C\u002Fstrong>\u003C\u002Fh3>\nIf you are not hosting the holiday event, offer to make something. This way you know what's in it. You can \"create a recipe\" in MFP and track your serving size.\n\u003Ch3>\u003Cstrong>5. Play it smart - eyeball and guesstimate your portions.\u003C\u002Fstrong>\u003C\u002Fh3>\nBe smart about it! Don't bring your food scale to the holiday event. Expect your weight to go up slightly following a \"loosely tracked\" day like this and some water retention to occur. It's ok! The next day get back to tracking accurately and consistency will bring your progress back in order.\n\u003Ch3>\u003Cstrong>6. Holidays are for enjoying the time spent with loved ones.\u003C\u002Fstrong>\u003C\u002Fh3>\nYOU are one of those loved ones... so be kind to yourself. Overeating\u002Fbinging will only bring you discomfort and negative feelings. The food will always be there (this isn't the last meal you will ever have)! Concentrate and focus your time and energy more so on your loved ones.\n\u003Ch3>\u003Cstrong>7. Get up and move!\u003C\u002Fstrong>\u003C\u002Fh3>\nThanksgiving and Christmas are coined as those holidays that you stuff yourself full and then couch potato the rest of the day. Increase your NEAT! NEAT is an acronym for \"non-exercise activity thermogenesis\". It's basically all the physical movement of our lives that isn't planned exercise or sports. It includes activities such as cooking, shopping, and even small movements such as fidgeting. Help clean up and do dishes after the meal is done. Get outside and walk the neighborhood with your spouse or family member - or head out by yourself!\n\u003Ch3>\u003Cstrong>8. Avoid the vicious cycle.\u003C\u002Fstrong>\u003C\u002Fh3>\nLet's say, you over ate. DON'T allow your mind to rationalize and think - \"oh i'll just do extra cardio\". Wrong. Simply avoid giving yourself that allowance. Eat within reason! Put that food to WORK..aka LIFT! The morning of thanksgiving, while the gym is open, get an awesome lift in. The day after, shuttle that food to the right place :)\n\u003Ch3>\u003Cstrong>9. How to track Holiday meals.\u003C\u002Fstrong>\u003C\u002Fh3>\nSearch in MFP what it is you are eating and choose your estimated portion size. The proteins are easy! It will be the casseroles and desserts you will really be guessing on. Overestimate on the macros too - that will allow buffering room for error. Again, don't dwell on it - input what you may eat beforehand and then adjust it afterwards. If you blow over your macros, still track it - this will allow us to know how your body reacted to those estimated macros.\n\u003Ch3>\u003Cstrong>10. DRINK DRINK DRINK!\u003C\u002Fstrong>\u003C\u002Fh3>\nChug your water throughout the day. Make sure you intake at least 1 gallon. It's helpful to drink a decent amount of water before and during your meal to fill you up more. ALCOHOL - this is totally track-able.\n\nYou can even have a couple drinks AND track them! Email Jessie@fitbodyfusion.com to learn how!","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FZVM4BPBV17SWTPD2C0AJVC9KYG.webp","2017-12-12T16:00:00+00:00",{"id":221,"title":676,"slug":677,"excerpt":678,"bodyHtml":679,"featuredImageUrl":680,"featuredImageAlt":676,"author":576,"publishedAt":681},"9 Tips to Combat Adrenal Fatigue","9-tips-to-combat-adrenal-fatigue","Stress wreaks havoc on our minds and bodies, and it...","\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"Adrenal Fatigue\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">Stress wreaks havoc on our minds and bodies, and it can manifest into something called adrenal fatigue. This is a condition that I see all too often in my clients and can really affect the outcome of their program. We live in a time where we are expected to always be multi-tasking. We are constantly being bombarded with information from all these devices designed to “make life easier.”  The problem with that mentality is it creates a lot of stress. It’s stressful to have a full calendar, multiple responsibilities, and a to do list that never seems to end. \u003C\u002Fspan>\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"First Let’s Discuss What Adrenal Fatigue Is:\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\">\n\n\u003Cspan style=\"font-weight: 400;\">Adrenal fatigue is a syndrome caused by poorly functioning adrenal glands. Despite it not currently being a medically recognized condition, though \u003C\u002Fspan>\u003Ca href=\"http:\u002F\u002Fwww.mayoclinic.org\u002Fdiseases-conditions\u002Faddisons-disease\u002Fbasics\u002Fdefinition\u002Fcon-20021340\">\u003Cspan style=\"font-weight: 400;\">adrenal insufficiency is\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\">, many suffer from the symptoms.  When our stress levels rise, the adrenals produce hormones, such as cortisol. In times of chronic stress, the adrenals keep up this response and continue to tell the body it’s an emergency. If cortisol levels remain elevated in the body it can affect proper functions, such as sleep, digestion, immune function, and the production of essential hormones. Cushing’s syndrome, an adrenal disorder, is caused when there is too much cortisol in the body. Inversely, if overworked adrenals can’t make enough hormones, that can lead to another adrenal disorder, Addison’s disease. Adrenal fatigue is caused when the adrenals can no longer meet the demands of stress and maintain homeostasis in the body, usually due to overstimulation.\u003C\u002Fspan>\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Adrenal fatigue is a syndrome caused by poorly functioning adrenal glands. Despite it not currently being a medically recognized condition, though \u003C\u002Fspan>\u003Ca href=\"http:\u002F\u002Fwww.mayoclinic.org\u002Fdiseases-conditions\u002Faddisons-disease\u002Fbasics\u002Fdefinition\u002Fcon-20021340\">\u003Cspan style=\"font-weight: 400;\">adrenal insufficiency is\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\">, many suffer from the symptoms.  When our stress levels rise, the adrenals produce hormones, such as cortisol. In times of chronic stress, the adrenals keep up this response and continue to tell the body it’s an emergency. If cortisol levels remain elevated in the body it can affect proper functions, such as sleep, digestion, immune function, and the production of essential hormones. Cushing’s syndrome, an adrenal disorder, is caused when there is too much cortisol in the body. Inversely, if overworked adrenals can’t make enough hormones, that can lead to another adrenal disorder, Addison’s disease. Adrenal fatigue is caused when the adrenals can no longer meet the demands of stress and maintain homeostasis in the body, usually due to overstimulation.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"What are the Signs of Adrenal Fatigue?\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\">\u003Cspan style=\"font-weight: 400;\">If your adrenal glands can’t handle the demands of stress, you may experience some of the symptoms below. I see this in my office daily. When a client is not dropping weight even though they are diligently following their macros and training program, stress is the first thing we look at. Many times we find chronic stress is the reasons for the lack of results. Are you dealing with:\u003C\u002Fspan>\n\u003Cul>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Chronic tiredness or tiredness without reason\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Trouble getting out of bed, even with enough sleep\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Difficulty thinking clearly\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Trouble completing a task or staying focused\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Feeling overwhelmed\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Salty or sweet cravings\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Feel more alert and awake after 6PM than the rest of the day\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Have a hard time bouncing back from illness\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Frequent Anxiety\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Reduced Sex Drive\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Inflammation\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Numbness in hands\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">Trouble losing weight or weight gain\u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003C\u002Fultimate_heading>\u003Cultimate_heading main_heading=\"9 Tips to Combat Adrenal Fatigue\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\" margin_design_tab_text=\"\">\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">1. Find Ways to Minimize Stress\u003C\u002Fspan>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Since stress is the underlying cause of adrenal fatigue. it’s important to try and get to the root of the problem. Remember your body can’t differentiate between physical, emotional or mental stress so you need to look at all three forms. You may not be able to eliminate all, or even any of the stressors in your life, but you can try to cope with them differently. First, see what stressors can be removed from your life and make any necessary changes to do so. Changing how you cope with stress can help your body deal with it better. Consider taking up yoga or meditation to help relax you and your mind. Other forms of exercise may also be helpful to cope with stress, but it’s important not to over exert yourself and add more exhaustion. \u003C\u002Fspan>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">2. Eat Your Meals At Regular Intervals \u003C\u002Fspan>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Just like with circadian sleep rhythms, our bodies and the release of cortisol follow a pattern driving our appetite as well. Eating at regular intervals helps to regulate cortisol levels, which is crucial when it comes to combatting adrenal fatigue. Cortisol peaks around 8 AM and slowly tapers off. Eating an appropriate sized meal in the morning is inline with this, and helps support natural cortisol levels. It’s best to eat within the first hour of waking up prior to exercise, and eat 4-6 well-spaced meals throughout the day. I’ve found most people do best with 5 meals per day spaced 3 hours apart. \u003C\u002Fspan>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">3. Spread Out Your Macronutrients Appropriately \u003C\u002Fspan>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Weight gain is a secondary symptom of adrenal fatigue. This is due to not only the physical fatigue, but also the \u003C\u002Fspan>\u003Ca href=\"http:\u002F\u002Fbodyecology.com\u002Farticles\u002Fis-your-weight-gain-tied-to-adrenal-fatigue-3-steps-to-recovery-your-energy-and-shed-the-pounds\">\u003Cspan style=\"font-weight: 400;\">excess levels of cortisol in the body\u003C\u002Fspan>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\">. It may be hard to avoid overindulging in sweets if you’re experiencing this common symptom from adrenal fatigue. However, opting for an imbalanced meal with just a sugary snack or treat is only going to lead to a spike in blood sugar and a crash afterwards. That’s not what you need when you’re already experiencing a lack of energy. If you are unsure how to balance your meals consider taking the FitBody University course or signing up for private coaching. \u003C\u002Fspan>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">4. Avoid Stimulants\u003C\u002Fspan>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">It’s important to limit caffeine as an artificial energy booster, or at the very least, not in the 8 hours before bedtime. Many pre workout products have stimulants. If you take a preworkout make sure that it doesn’t have stimulants even if they are natural. I like NutraBio Pre (Stim Free).\u003C\u002Fspan>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">5. Include Salt in Your Diet\u003C\u002Fspan>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">As for the salty cravings associated with adrenal fatigue, it may be worth giving into. With increased levels of cortisol, another hormone drops; aldosterone. This hormone regulates blood pressure and low levels of it can translate to low blood pressure and an electrolyte imbalance.\u003C\u002Fspan>\n\u003Ch3>6. Stay Hydrated\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Stress can cause dehydration, and dehydration can cause stress. It’s a vicious cycle. You can break it by making sure to have adequate water consumption each day. Stress can result in many of the same responses as dehydration like increased heart rate, nausea, fatigue, and headache. If you remain hydrated you can reduce the magnitude of the physiological responses we have to stress. Studies have shown that being just half a liter dehydrated can increase your cortisol levels. Always make sure you have your water bottle on hand.\u003C\u002Fspan>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">7. Get Adequate Vitamin B\u003C\u002Fspan>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">A vitamin B12 deficiency adversely affects energy. Getting enough of this vitamin is important to combat the symptoms of fatigue. Taking a complete vitamin B supplement can help feed the adrenals. Vitamin B5 and B6 are especially important but you need a balance of all the B vitamins.\u003C\u002Fspan>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">8. Take a Good Multi-Vitamin\u003C\u002Fspan>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Make sure you’re getting enough micronutrients. A deficiency in magnesium, for example can exasperate poor sleep symptoms. Vitamin D, which most people are deficient in, selenium, and zinc are also important nutrients to have a sufficient amount of. There are several adrenal support products on the market that are great to supplement your multi-vitamin with to make sure you are getting all the nutrients you need.\u003C\u002Fspan>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">9. Get Enough Sleep\u003C\u002Fspan>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Getting your body’s sleep rhythm on track is important and can help reduce many of these symptoms. Circadian rhythms are where this tip comes from. It’s believed that natural melatonin is released in the evening, specifically at between 8 PM and 12 AM, peaking at 11 PM. If you’re in bed by 10:30, you’ll be more likely to benefit from melatonin, a natural hormone in our bodies. Going to bed early is also more likely to give you necessary REM sleep and restorative sleep, which will help you to feel rested. I have seen clients that were gaining weight and only sleeping 4-5 hours per night drop pounds with just a couple of weeks of switching their sleep patterns and making sure they get 7-8 hours per night. \u003C\u002Fspan>\u003C\u002Fultimate_heading>\u003Cultimate_heading main_heading=\"Be Patient With Yourself\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\">\u003Cspan style=\"font-weight: 400;\">As you make these changes be patient with yourself. When the natural rhythms or your body and your hormone levels are out of whack, it can take time to get things back in order. With the help of your doctor (ask for a cortisol saliva test or order one yourself) and making the above adjustments to your life, you can see some changes in the symptoms associated with adrenal fatigue. It may take weeks, it may take months to see a complete shift to feeling back to normal, or better.\u003C\u002Fspan>\u003C\u002Fultimate_heading>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F93B7ZYMCRT2RPEASK07VPC7HYJ.webp","2017-10-07T16:00:00+00:00",{"id":226,"title":683,"slug":684,"excerpt":685,"bodyHtml":686,"featuredImageUrl":687,"featuredImageAlt":683,"author":576,"publishedAt":688},"5 Ways to Get Your Cardio Done Without Running","5-ways-to-get-your-cardio-done-without-running","5 Ways to Get Your Cardio Done Without Running I...","\u003Ch1>5 Ways to Get Your Cardio Done Without Running\u003C\u002Fh1>\n\u003Cspan style=\"font-weight: 400;\">I don’t know about you, but I get tired of that boring DREADmill that some people refer to as a treadmill. Who wants to run and run and run and still stay in the same place? Some people enjoy it, while others, like me, simply dread it. There is nothing wrong with getting in a good sprint or jog once in awhile, but it gets boring over time. I would rather spend 20-30 minutes of my cardio doing other activities  such as riding a bike or jump roping. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Although running is a very effective way to burn calories, it’s not the only way. There are many ways to change up your cardio routines! Here are 5 of my favorite cardio alternatives.\u003C\u002Fspan>\n\u003Ch3>\u003Cb>1.Plyometrics\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Burn 400-600 calories per hour:\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">What are “plyos” you might be asking yourself. I am sure you’ve seen them before. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Plyometrics consists of body weight exercises such as jump squats, burpees, lunges, etc. These exercises are explosive movements that elevate your heart rate, while also engaging your muscles. Also known as High Intensity Interval Training (HIIT), these routines can be a great addition to your cardio workout, while providing functional strength to your regimen.   \u003C\u002Fspan>\n\u003Ch3>\u003Cb>2. Rowing Machine\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Burn 200-400 calories per hour:\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Hop on a rowing machine to workout your entire body! The rowing machine is a great \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">way to increase your heart rate while getting a great core and back workout at the same time. Unlike running, you have less impact on your joints, causing less ache and pain during your exercise. During this workout you want to focus on your power, rather than your speed to ensure maximum muscle use. \u003C\u002Fspan>\n\n \n\u003Ch3>\u003Cb>3. Jump rope\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Burn 10 calorie per minute:\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You don’t have to be in elementary school to grab some jump ropes. Although this is a \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">higher impact exercise, it is an excellent aerobic workout to improve your cardiovascular \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">system. Not only do you get great aerobic work, you also sculpt your shoulder and calf muscles in the process. It’s also great for improving your overall coordination when your body is under duress, requiring continued focus.\u003C\u002Fspan>\n\n \n\u003Ch3>\u003Cb>4. Cycling\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Burn 500 calories per hour:\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Get your cardio done by sitting on your but. Literally. You can either use a stationary bike \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">at your local gym, or grab one of your own and hop on the road or trails. Cycling is an \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">awesome and fun way to not only get your cardio in, but also carve and tone your legs!\u003C\u002Fspan>\n\n \n\u003Ch3>\u003Cb>5. Bleachers\u002FStairs\u003C\u002Fb>\u003C\u002Fh3>\n\u003Cspan style=\"font-weight: 400;\">Burn 600 calories per hour:\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You don’t have to be at the gym to get this cardio workout done! Stay home and run up \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">and down your own stairs to get that heart rate going. You can even go to your local track field and jump on the bleachers. Bleachers and stairs will burn a greater amount of calories versus running. This type of stepping activity improves your lower body strength, increasing muscle in your hamstrings, glutes, quads, and even calves. What more can you ask for than a bigger butt and greater endurance!\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Cardiovascular training is a crucial component in any weight loss program. However, it is a huge misconception the you should spend hours doing strictly cardio to melt fat off. It is not true. The amount of cardio, along with resistance training, should be tailored to each person. There is no magic machine or workout that will bust you into shape in 2 days. Follow the guidance of a professional who can create a program designed specifically for you and your goals.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Learn how much cardio you should be doing by scheduling a free 30 minute consultation with one of our professional FitBody Fusion coaches. \u003C\u002Fspan>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FPQ847K3Q160EBCZQ295GM7QTAG.webp","2017-08-24T16:00:00+00:00",{"id":231,"title":690,"slug":691,"excerpt":692,"bodyHtml":693,"featuredImageUrl":694,"featuredImageAlt":690,"author":576,"publishedAt":695},"Competition Tanning Tips","competition-tanning-tips","Competition Tanning Tips It’s show time! All your hard work...","\u003Ch1 style=\"text-align: center;\">\u003Cstrong>Competition Tanning Tips\u003C\u002Fstrong>\u003C\u002Fh1>\n \n\n\u003Cspan style=\"font-weight: 400;\">It’s show time! All your hard work is done. All those weeks of early morning cardio and late night training sessions are all for these few moments on stage. Don’t throw it all away by getting a bad tan or not knowing how to fix yours.\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">First off, you NEED the show tan. No matter how tan you already are, everybody’s skin will look pasty on stage. Plus, the darker your tan is, the more muscle definition will be visible. Here are a few tips to create the perfect competition tan!\u003C\u002Fspan>\n\n \n\n\u003Cstrong>#1 CREATE A BASE\u003C\u002Fstrong>\n\n\u003Cspan style=\"font-weight: 400;\">This can be done in a booth or outside by the pool. Creating a base prior to show day will create a more even even appearance. Be careful not to tan the week of the show. If you burn, you skin can peel and cause blotchy marks on your tan. \u003C\u002Fspan>\n\n \n\n\u003Cstrong>#2 EXFOLIATE\u003C\u002Fstrong>\n\n\u003Cspan style=\"font-weight: 400;\">Exfoliate. Exfoliate. Exfoliate. You want to remove as much excess dead skin as possible. This will also create an even base before getting sprayed. Another reason to exfoliate is so that the tan will stick better.\u003C\u002Fspan>\n\n \n\n\u003Cstrong>#3 SHAVE OR WAX\u003C\u002Fstrong>\n\n\u003Cspan style=\"font-weight: 400;\">You guessed it. This is another one to create a smooth base for your tan. The smoother and even your tan is, the more muscle definition you’ll be able to see. But be careful, don’t wax if you’ve never done it prior to the show. This is not the time to try something new. But if you do shave or wax, I recommend to shave the morning of the show or wax two days out. \u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">UH OH! You are green! It’s very common and happens all the time. This can be due to many different things. Lotion on your body. You didn’t rinse well enough in the shower, leaving soap on your body. Your pH levels. Uneven or no base. Through personal experience, I have found that a quick rinse in the shower and getting sprayed again works best. I would do this the morning of the show. In fact, after getting resprayed, my tan looked better than the rest! But be careful and make sure the tanners are still there!\u003C\u002Fspan>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FX1AFGP3K9C7FJKSH2TNQ6A2AP5.webp","2017-08-13T16:00:00+00:00",{"id":236,"title":697,"slug":698,"excerpt":699,"bodyHtml":700,"featuredImageUrl":701,"featuredImageAlt":697,"author":576,"publishedAt":702},"How To \"Macro-Mize\" Your Meals","how-to-macro-mize-your-meals","When you only have a limited amount of macros and...","\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"How To ``Macro-Mize`` Your Meals\" main_heading_color=\"#0a0a0a\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Ch3>\n\u003Cspan style=\"font-weight: 400;\">When you only have a limited amount of macros and your hunger is through the roof, you can easily eat your hunger away or you can create high volume meals to \u003C\u002Fspan>\u003Cb>“MACRO-MIZE”\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> or maximize the amount of food you eat. Making more high volume foods will help create \u003C\u002Fspan>\u003Cb>bigger meals \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">while still staying within your daily macro goals. Also, adding sauces and other extra toppings will help your appetite and give your meals a ton more flavor. \u003C\u002Fspan>\n\u003C\u002Fh3>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">Sometimes certain foods can get boring or plain, so here are some ways that I amp up my daily meals.\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3793\" img_size=\"full\" alignment=\"center\">\u003Ctd>\n\u003Ch3>\n\u003Cb>Pasta\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, we all love it but we don’t want to spend 80-100g of carbs on a small serving of pasta (even if it is chicken alfredo). I have discovered \u003C\u002Fspan>\u003Cb>4 Carb Saving Options\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> you can use to enjoy that spaghetti or fettucine meal you’ve been craving.\u003C\u002Fspan>\n\u003C\u002Fh3>\n\u003Col>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">Shirataki Tofu Noodles: These noodles are low to no carbs and full of fiber.\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Zucchini Noodles: You can use a noodle spiralizer to create “noodles” out of any type of zucchini or squash.\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Spaghetti Squash: Bake or microwave this squash for sweeter tasting noodles.\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Broccoli Slaw: You can sauté up a full bowl of broccoli slaw for less than 10g carbs!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n\u003C\u002Fol>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3794\" img_size=\"full\" alignment=\"center\">\u003Ctd>\n\u003Ch3>\n\u003Cspan style=\"font-weight: 400;\">My favorite food is \u003C\u002Fspan>\u003Cb>ice cream\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. If you even consider that “food.” I mean who doesn’t love ice cream? It’s creamy,\u003C\u002Fspan>\u003Cb> delicious,\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> and perfect for any time of the day! Yeah, it can be a little high in fats and carbs and have close to no protein, but I still want it! What if I told you I have found \u003C\u002Fspan>\u003Cb>3 Brands of Ice Cream\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> that not only have protein in them, but are also \u003C\u002Fspan>\u003Cb>low carb\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">? You’re in luck, cause I can.\u003C\u002Fspan>\n\u003C\u002Fh3>\n\u003Col>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Arctic Zero: This one's a winner with ZERO fat, only 7g carbs, 3g protein and 2g fiber! So many flavors to choose from too. Vanilla maple, cookie shake, cookie dough, oh and yes, peanut butter chocolate too.\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Halo Top: 7g of protein? Thats right, and only 3g fat per serving!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Lucerne Watch’n Carbs Fudge Bars: Only 8g of carbs for a chocolate dessert!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n\u003C\u002Fol>\n\u003C\u002Ftd>\n\u003Ctd>\n\u003Ch3>\n\u003Cspan style=\"font-weight: 400;\">Craving something fruity, but maybe you don’t have the extra carbs for your favorite fruit or smoothie. Try out these \u003C\u002Fspan>\u003Cb>5 Great Ideas\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> to \u003C\u002Fspan>\u003Cb>help that craving\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">!\u003C\u002Fspan>\n\u003C\u002Fh3>\n\u003Col>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Sugar Free Jello: Only 1g protein per cup!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Sugar Free Popsicles: Yup, only 4g carbs for each popsicle.\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Walden Farms Strawberry Jelly Spread: How does ZERO everything sound? \u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Fruity Low-calorie gum: Little to no calories!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Crystal Light: 0 calories!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n\u003C\u002Fol>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3802\" alignment=\"center\">\u003Ctd>\n\u003Ch3>\n\u003Cspan style=\"font-weight: 400;\">Tired of plain potatoes or basic pancakes? Here are \u003C\u002Fspan>\u003Cb>7 Tasty Macro Friendly Toppings\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> to add to your meals to sweeten things up!\u003C\u002Fspan>\n\u003C\u002Fh3>\n\u003Col>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Reduced Sugar Ketchup: Only 1g carb!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Walden Farms Pancake Syrup: Yup, zero everything again! So many flavors to choose from too! Chocolate, caramel, blueberry, and so many more!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Tapatio Hot Sauce: No fats, no carbs, no nothing, just simply spicy goodness!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Can’t believe It’s Not Butter Spray: Spray this zero everything butter flavored spray on your roasted potatoes for some rich creamy potatoes!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Fat Free Cool Whip: Only 3g carbs. Add to your pancakes, coffee, or even on some rice cakes!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> PB2: This powdered peanut butter mixes up with a water to give you a creamy texture and it saves you more than 10g of fat compared to regular peanut butter!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n \t\u003Cli>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\"> Cocoa Powder: I love chocolate. And when I can find anything chocolaty with fiber, it’s a winner in my macro book!\u003C\u002Fspan>\u003C\u002Fh3>\n\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Ch3>\u003C\u002Fh3>\n\u003Ch3>\u003Cspan style=\"font-weight: 400;\">At some point in your fitness journey, it will be time to cut back on your macros in order to lose a little bit of that extra body fat or reignite your metabolism during a reverse diet. But this time doesn’t have to be miserable, and it definitely shouldn’t leave you starving.\u003C\u002Fspan>\u003C\u002Fh3>\n\u003Ch3>\n\u003Cspan style=\"font-weight: 400;\">Next time you want to rev up your diet and add in some \u003C\u002Fspan>\u003Cb>variety\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, remember these tips! Not only will you still \u003C\u002Fspan>\u003Cb>stay on track\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> with your goals, you’ll \u003C\u002Fspan>\u003Cb>enjoy\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> it too!\u003C\u002Fspan>\n\u003C\u002Fh3>\n\u003Ch3>\n\u003Cspan style=\"font-weight: 400;\">Want to learn more about how to incorporate some of these items into your diet? Set up a\u003C\u002Fspan>\u003Cb> FREE \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">30 minute\u003C\u002Fspan> \u003Cspan style=\"font-weight: 400;\">consultation with one our \u003C\u002Fspan>\u003Cb>expert coaches\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">!\u003C\u002Fspan>\n\u003C\u002Fh3>\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FN66B8ET275EH1HYJTPAPHA2J23.webp","2017-08-04T16:00:00+00:00",{"id":704,"title":705,"slug":706,"excerpt":707,"bodyHtml":708,"featuredImageUrl":709,"featuredImageAlt":705,"author":576,"publishedAt":710},38,"Recipe: Italian Mush Room Bake","recipe-italian-mush-room-bake","This Italian Mushroom Bake happens regularly. I don’t make anything...","\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"Italian Mushroom Bake\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>This Italian \u003Cspan class=\"highlightNode\">Mushroom Bake\u003C\u002Fspan> happens regularly. I don’t make anything especially for the internet \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FBDJZB2X7DRMWQCPB465PWTB6CF.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>; this food feeds my family \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FMEMBT59A6W0S9EH9HBA3TJD6GE.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan> JFYI.\n\nDuring this dinner \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F853VCZ5KXNKVYRWNW6ZEG42V2P.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>, the table was quiet \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F8NRRMRJ012RTSG4DJPVF1MH3F1.png\" alt=\"\" width=\"16\" height=\"16\">\u003C\u002Fspan> and everyone has seconds \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FKFMHSYCKXHK9098JMSMWKESF3K.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>. And after I came back to the table from clearing some plates ?, I found my husband finishing off the last of the juices directly from the baking dish, using the serving \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FQHFVR0KBCSK0C4ETQW194K6B1T.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan> spoon.\n\u003Cdiv class=\"text_exposed_show\">\n\nMost of you will likely consider that bad \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FM3HXB7FZ1BJKQPB5YP8HC2DPPR.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan> manners, but in this house \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FQYDQC481W6X9XVMBGGSMXJZMWG.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>it’s one of the best \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FM96V4E3R9P0FY5KDA52AYTWDNY.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan> compliments he can give me. \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FEM7DA34Y8546956FRN96SXKM5E.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>.\n\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5CNH4QJPV1AEN5ZT4V1KM50CQ7.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>Ingredients: serves 4\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5VG2R7M1XCHT2J14XH5H0WYECB.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>1.5 lb of regular white mushrooms, stems removed\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FXMYJECZZRGGEDZ9SNXMFWPT5CN.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>1 lb of Italian sausage (we used Whole Foods bulk Mild Chicken Italian Sausage from the meat case)\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5VG2R7M1XCHT2J14XH5H0WYECB.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>14 oz can of organic tomatoes\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FXMYJECZZRGGEDZ9SNXMFWPT5CN.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>1\u002F2 a white onion, diced\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5VG2R7M1XCHT2J14XH5H0WYECB.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>2 cups (or so) kale or spinach, chopped\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FXMYJECZZRGGEDZ9SNXMFWPT5CN.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>2 cloves garlic, minced\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5VG2R7M1XCHT2J14XH5H0WYECB.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>2 tsp dried Italian seasoning\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FXMYJECZZRGGEDZ9SNXMFWPT5CN.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>A pinch of red chili flakes\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5VG2R7M1XCHT2J14XH5H0WYECB.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>A pinch of kosher salt\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FXMYJECZZRGGEDZ9SNXMFWPT5CN.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>2 Tbsp Basil Pesto (we use this brand: \u003Ca href=\"https:\u002F\u002Fl.facebook.com\u002Fl.php?u=https%3A%2F%2Fwww.instacart.com%2Fwhole-foods%2Fproducts%2F28787-bolani-basil-pesto-8-oz&h=ATN2dD7t1GDdX50bfsvgDqFTFq300jqHfq_opfUtQmNR64F1jawfWvh1eFPflSF1EWo4ZmB5JI8hAGIZUVVFg1QbH5vsZ0A2IaOT524Iij6xj9vTWGvHtYnGNmXaR-QDN0tgHqyWFeqqp65epQ&enc=AZOlpJW-S9mhf_ZA6oGXHHTC3G8il4f_YlP6gknsPUqKBgHN0FGC5j-Ca1g7M6oE3V7uQjS6jozdvkyNIWvqZK2ZnXarJRNdbtDFnPPOwBGAoNvUzMa8nCZzRLJexBDfuS-I3mzoWGgCpDcCHn3v2_RzkLeAoHrmWWDmzxXDn2sL0_0jecIlIjo2eXLPdiQ5UxIK1e8za6t-qVUrfEKoN0lz&s=1\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">https:\u002F\u002Fwww.instacart.com\u002F…\u002Fp…\u002F28787-bolani-basil-pesto-8-oz\u003C\u002Fa> )\n*\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5VG2R7M1XCHT2J14XH5H0WYECB.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>Optional Shredded Mozzarella\n\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5CNH4QJPV1AEN5ZT4V1KM50CQ7.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>Instructions:\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FXMYJECZZRGGEDZ9SNXMFWPT5CN.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>Start by preheating the oven to 350 degrees and heating up a large skillet.\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5VG2R7M1XCHT2J14XH5H0WYECB.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>Knock out all your chopping and mincing while those come to temp. Also place your cleaned mushrooms (stems removed) in a casserole dish. Greasing is not necessary.\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FXMYJECZZRGGEDZ9SNXMFWPT5CN.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>Add the sausage, onions, garlic and seasonings to the pan and brown. It may look like the seasonings are going way overboard since there is already a good amount of flavor in the sausage, so I'll let you in on my thinking. Over-seasoning the protein is actually intended for perfectly flavoring whatever liquid is on stand-by. In this case, it's the tomatoes. Herbs and chili flakes do well to take on some heat before going into liquids… it gets the oils moving, maximizing the flavor. This is why I take this approach.\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5VG2R7M1XCHT2J14XH5H0WYECB.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>So when the sausage and onions are nearly done, add the chopped kale\u002Fspinach to the mix. When wilted slightly, add the tomatoes. After simmering for just a few minutes, your sauce should be perfectly seasoned. But please taste to check for any needed adjustments.\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FXMYJECZZRGGEDZ9SNXMFWPT5CN.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>Add the pesto to the pan before pouring over the mushrooms. If you are a eating cheese, this I am sure would be excellent with a sprinkling of mozzarella.\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5VG2R7M1XCHT2J14XH5H0WYECB.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>Cover and \u003Cspan class=\"highlightNode\">bake\u003C\u002Fspan> for 20 minutes or until the juices are bubbling and the mushrooms have softened.\n\nI don't make any side dishes to go with this. This one \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F48PJAX38Y11R4PREN2TEZTVS1T.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">☝?\u003C\u002Fspan>\u003C\u002Fspan> pot fed \u003Cspan class=\"_5mfr _47e3\">\u003Cspan class=\"_7oe\">2️⃣\u003C\u002Fspan>\u003C\u002Fspan>adults and \u003Cspan class=\"_5mfr _47e3\">\u003Cspan class=\"_7oe\">2️⃣\u003C\u002Fspan>\u003C\u002Fspan> kids, each of us had seconds \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F6XE4EFP9NKXW8DD6S2YN7Y0C3A.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">✌?\u003C\u002Fspan>\u003C\u002Fspan>and one of us had thirds… and then drank up all the spicy broth \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FCFB28MTXJH9ZSENQ7GMMHA9M56.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>. Clean up was a breeze thanks to him \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FKFMHSYCKXHK9098JMSMWKESF3K.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>\n* We don't add cheese to ours therefore it is not included in the macros so adjust accordingly if adding it to your dish \u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FBV8RQ1SVYFXX14QYNV2AN7X1AH.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">?\u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan class=\"_5mfr _47e3\">\u003Cimg class=\"img\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F5CNH4QJPV1AEN5ZT4V1KM50CQ7.png\" alt=\"\" width=\"16\" height=\"16\">\u003Cspan class=\"_7oe\">??\u003C\u002Fspan>\u003C\u002Fspan>Macros per serving~\nCalories: 207\nFats: 6g\nCarbs: 11g\nProtein: 11g\n\n\u003C\u002Fdiv>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F4PD2Z205HQGCFQC0D2PJSRAVT0.jpg","2017-04-26T16:00:00+00:00",{"id":241,"title":712,"slug":713,"excerpt":714,"bodyHtml":715,"featuredImageUrl":716,"featuredImageAlt":712,"author":576,"publishedAt":717},"Competitor Checklist","competitor-checklist","The big day is finally approaching and all the hard...","\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"Competitor Checklist\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>The big day is finally approaching and all the hard work is done! As a first time competitor or even a veteran competitor, the last thing you want to do is to worry about forgetting something at home. When I entered my first competition, I wish I would have had a checklist of needed items, and even things I might need. I remember rushing to the store for dixie cups because I did not know I needed them, let alone did I even know what they were for (before I needed them)!\n\nYour physique isn’t the only important package that you will be bringing to the show. I have created a competition list of essential items that you will need to be fully prepared for anything thrown at you on show day. The only thing you need to worry about is having fun and bringing your best attitude to the stage!\n\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"Checklist\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cul>\n \t\u003Cli>Bikini x2\u003C\u002Fli>\n \t\u003Cli>Heels\u003C\u002Fli>\n \t\u003Cli>Jewelry x2\u003C\u002Fli>\n \t\u003Cli>Tall Mirror\u003C\u002Fli>\n \t\u003Cli>Hand towel\u003C\u002Fli>\n \t\u003Cli>Bikini bite\u003C\u002Fli>\n \t\u003Cli>Food\u003C\u002Fli>\n \t\u003Cli>Hairspray\u003C\u002Fli>\n \t\u003Cli>Hair shine oil\u003C\u002Fli>\n \t\u003Cli>Kleenex\u003C\u002Fli>\n \t\u003Cli>Sewing kit w\u002F scissors\u003C\u002Fli>\n \t\u003Cli>Resistance Band\u003C\u002Fli>\n \t\u003Cli>Chap stick\u003C\u002Fli>\n \t\u003Cli>Blanket & pillow\u003C\u002Fli>\n \t\u003Cli>Sheet & pillow for over hotel bed and in car\u003C\u002Fli>\n \t\u003Cli>Makeup\u003C\u002Fli>\n \t\u003Cli>Makeup brushes\u003C\u002Fli>\n \t\u003Cli>Face wipes\u003C\u002Fli>\n \t\u003Cli>Razor\u003C\u002Fli>\n \t\u003Cli>Wine\u003C\u002Fli>\n \t\u003Cli>Robe\u003C\u002Fli>\n \t\u003Cli>Tooth brush\u003C\u002Fli>\n \t\u003Cli>Water\u003C\u002Fli>\n \t\u003Cli>Camera\u003C\u002Fli>\n \t\u003Cli>Cash\u003C\u002Fli>\n \t\u003Cli>Loose Pajamas\u003C\u002Fli>\n \t\u003Cli>Loose tops \u002Fpants\u003C\u002Fli>\n \t\u003Cli>Contest tickets\u003C\u002Fli>\n \t\u003Cli>Cooler\u003C\u002Fli>\n \t\u003Cli>Copy of entry email\u003C\u002Fli>\n \t\u003Cli>Curling iron\u003C\u002Fli>\n \t\u003Cli>Straightener\u003C\u002Fli>\n \t\u003Cli>Hair brushes\u003C\u002Fli>\n \t\u003Cli>Floss\u003C\u002Fli>\n \t\u003Cli>Dixie cups (for going to the bathroom)\u003C\u002Fli>\n \t\u003Cli>False lashes\u003C\u002Fli>\n \t\u003Cli>Lash glue\u003C\u002Fli>\n \t\u003Cli>Flip flops x2\u003C\u002Fli>\n \t\u003Cli>Baby powder\u003C\u002Fli>\n \t\u003Cli>Hair clips, bobby pins, hair ties\u003C\u002Fli>\n \t\u003Cli>Mouthwash\u003C\u002Fli>\n \t\u003Cli>Nail file\u003C\u002Fli>\n \t\u003Cli>Q-tips\u003C\u002Fli>\n \t\u003Cli>Safety pins\u003C\u002Fli>\n \t\u003Cli>Tampons\u003C\u002Fli>\n \t\u003Cli>Tweezers\u003C\u002Fli>\n \t\u003Cli>Shower cap\u003C\u002Fli>\n\u003C\u002Ful>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FD7SCNQJRAWB313SFP3WAWTMV1H.webp","2017-03-29T16:00:00+00:00",{"id":245,"title":719,"slug":720,"excerpt":721,"bodyHtml":722,"featuredImageUrl":723,"featuredImageAlt":719,"author":576,"publishedAt":724},"Meal Planning For Busy People","meal-planning-for-busy-people","“If you fail to plan, then you plan to fail.”...","\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"Meal Planning For Busy People\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">“If you fail to plan, then you plan to fail.”\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">In today’s world, we are all busy. We are rushing from place to place, whether it is to pick up the kids, get to work on time, slide in a gym session, or just get to bed early. Sometimes it seems like the hours in a day pass by in a second without realizing it. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">With constant moving, we feel stressed and overwhelmed and the last thing we want to worry about is sticking to our diet. We don’t always make time to prepare our meals, causing us to fall off track and turn to fast food or other convenient options. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">So what is there to do? It’s simple. \u003C\u002Fspan>\u003Cb>Plan ahead to get ahead. \u003C\u002Fb>\n\n\u003Cspan style=\"font-weight: 400;\">With proper planning, preparing your meals in advance can be a piece of cake. And yes, you can even plan that piece of cake too! \u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3593\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Ways to plan ahead\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Pick one day out of the week that you can dedicate a couple hours to prepare. Sunday evening always seems to work best for me. Before you actually start your meal prep, you need to plan. Take a couple minutes at the end of every week to plan out the week ahead. This should include what you will be eating for each meal throughout the week. Don’t overwhelm yourself. If you are just starting to prep your meals, maybe only prepare your lunch and dinners for a few days at a time until you get the swing of things. But if you are more motivated than ever, you can prep everything from breakfast to dinner, and even snacks for in between. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">I like to keep a few quick and easy meal recipes on hand that I can pick and choose from each week. \u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3598\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Go shopping for everything at once\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Now you have a menu full of your weekly meals, it is time to go grocery shopping! Take your list with you to the grocery store and pick up exactly what you need. Because you have a plan you won’t be tempted to throw random junk into your cart.\u003C\u002Fspan>\n\u003Cspan style=\"font-weight: 400;\">Get creative with your flavors and pick out a few different seasonings and spices to change things up day to day. The last thing you want is to end up with bland food to eat for the next week. And be sure to pick up some tupperware if it is your first time meal prepping. I like to buy tupperware that are all similar in sizes and styles so I can easily stack them in the fridge or freezer without making a big stacked mess.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3594\">\u003Cultimate_heading main_heading=\"Cook in bulk\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">So you have all your food, your tupperware, and your recipes, now it is my favorite time. Cooking time! You don’t have to cook every night to enjoy home cooked meals. Cooking all your meals in advance will eliminate the stress and time it takes to cook every single day. I like to keep a few quick and easy meal recipes on hand that I can pick and choose from each week. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Once you have cooked everything, be sure to put it in freezer safe tupperware or baggies. Then all you have to do is take your meal out of the fridge or freezer and simply reheat it. \u003C\u002Fspan>\n\nHere are a few tips when freezing your food:\n\u003Cul>\n \t\u003Cli>\u003Cspan style=\"font-weight: 400;\">Use “freezer” bags, not “storage” baggies. Freezer bags are thicker and will ensure your food stays fresher longer.\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli>\u003Cspan style=\"font-weight: 400;\">Freeze your food in portions that you will use in each meal. \u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli>\u003Cspan style=\"font-weight: 400;\">Label each bag of food. For example you can put “Monday: Lunch” or even “Monday: Meal 2”. This will guarantee you will be eating what you have planned at the right time. \u003C\u002Fspan>\u003C\u002Fli>\n\u003C\u002Ful>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3595\">\u003Cultimate_heading main_heading=\"Success!! \" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Now you have meal prepped and you are fully prepared for the week ahead of you, no way to fall off track now! But you can’t forget to still hit the gym and get your rest!\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Not sure where to start at the gym or need a little more help with meal prepping? Schedule a free 30 minute consultation with one of our coaches to assess your goals and how to get there!\u003C\u002Fspan>\n\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FHC12A7GZZGJSEYJBXSVM9XRN1Z.webp","2017-02-27T16:00:00+00:00",{"id":726,"title":727,"slug":728,"excerpt":729,"bodyHtml":730,"featuredImageUrl":731,"featuredImageAlt":727,"author":576,"publishedAt":732},41,"Overindulged? 6 Simple Ways to Get Back on the Horse","overindulged-6-simple-ways-to-get-back-on-the-horse","Went a little overboard going out to eat this past...","\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"Overindulged? 6 Simple Ways to Get Back on the Horse\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:38px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400; color: #000000;\">Went a little overboard going out to eat this past weekend? Maybe the pizza so good you needed an extra slice. Couldn’t forego the honey BBQ boneless wings either right? But wait, wings need ranch, a Pepsi, and some cookies for dessert. We’ve already thrown the macros out the window, so why stop there? You just remembered about the ice cream hiding in the back of the freezer!\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Before you know it, \u003C\u002Fspan>\u003Cb>an extra slice of pizza soon became an all-you-can-eat buffet\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. Just hit the “reset” button and start over on your diet tomorrow, right?\u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Maybe your friends or family told you “one bite won’t hurt.” They’re right. The one bite won’t hurt, but it’s bite number 2, 3, and 20 that do. \u003C\u002Fspan>\u003Cb>The feeling of satisfaction you got was temporary. \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">Maybe it was accompanied by\u003C\u002Fspan>\u003Cb> feelings of shame or guilt\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, which last much longer.\u003C\u002Fspan>\u003Cb> What do we do now?\u003C\u002Fb>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Don’t panic, it happens to even the most strong-willed. One day of “damage” is not going to suddenly  make you gain 20 lbs over night. The good news is, what is done IS DONE. The is no need to dwell on what you “could've or should've” done different. \u003C\u002Fspan>\u003Cb>Turn those shameful and guilty feelings into action.\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> The most important thing now is to \u003C\u002Fspan>\u003Cb>get back on track; \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">that does not mean starving yourself or spending 4+ hours at the gym either!\u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">These \u003Cstrong>6\u003C\u002Fstrong>\u003C\u002Fspan>\u003Cb> helpful tips\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> will allow you to \u003C\u002Fspan>\u003Cb>overcome the after-effects and negative feelings from overeating\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. Remember, weight loss and reaching your goals happen over a period of time where you make conscious positive choices. A one-time binge fest should not get in your way as long as it does not become a habit, \u003C\u002Fspan>\u003Cb>and you take the proper steps to recover from it.\u003C\u002Fb>\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"1. Start Fresh\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Getting back on track \u003C\u002Fspan>\u003Cb>does not “start on Monday”\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, so jump right back on it the very next day. The body may have an internal clock, but not an internal calendar. Don’t put it off and make excuses. The longer you wait, the further you’ll be set back. Start \u003C\u002Fspan>\u003Cb>now.\u003C\u002Fb>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">One of the \u003C\u002Fspan>\u003Cb>worst\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> things you can do after overindulging is skip out on breakfast the next day and throw your metabolism a curve-ball.\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\"> The \u003C\u002Fspan>\u003Cb>last thing you want to do\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> is starve yourself or skip meals to “make up” for your binge, it \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">will just leave you even hungrier.\u003C\u002Fspan> \u003Cb>It might even set you up for another moment of overeating\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">.\u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Instead, throughout the day eat a series of smaller meals packed with fruits and vegetables. \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">A day full of \u003C\u002Fspan>\u003Cb>real foods\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> with plenty of \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">fiber will support healthy digestion and keep your stomach \u003C\u002Fspan>\u003Cb>full and satisfied\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> throughout the day. \u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cb>Get up the next morning and\u003C\u002Fb> \u003Cb>eat breakfast \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">and drink \u003C\u002Fspan>\u003Cb>a lot of water\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. You’re probably thinking, “I’ll skip breakfast to compensate because I ate way too much the night before”. Eating breakfast may sound counterintuitive, but there’s a good chance you got \u003C\u002Fspan>\u003Cb>a metabolic boost from last night’s calorie overload. \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">Don’t lose the metabolic momentum you gained by skipping breakfast! Why drink water? You likely consumed a\u003C\u002Fspan>\u003Cb> lot of sodium\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> with your big meal and will need to balance out the salt with plenty of water (more on that later).\u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">You probably woke up feeling sluggish and lethargic, but by making yourself a nice balanced and healthy breakfast, you set the tone for \u003C\u002Fspan>\u003Cb>a normal day of eating\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. Breakfast will prevent a major hunger onset that happens quicker than you might think. The quick metabolism boost you got from last night means you’ll get hungrier quicker in the short-term. The longer you try and resist that hunger, the more likely you’ll be to \u003C\u002Fspan>\u003Cb>overindulge yet again\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">.\u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cb>Basically, the body is smart, and adapts to your eating patterns.\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> If you skip breakfast, the body expects another high calorie meal, just like the one you had last night.  Eventually it releases hormones to make you hungry enough to eat one.\u003C\u002Fspan>\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3516\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"2. Get in an Early Workout\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">So you've finished your delicious breakfast. It’s time to put all those extra calories from last night to work. The last think you are thinking about is probably going to the gym, but push yourself to go, \u003C\u002Fspan>\u003Cb>you’ll be really glad you did.\u003C\u002Fb>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">You might still feel a bit lethargic at first, but once you get started you’ll notice how much \u003C\u002Fspan>\u003Cb>better you feel\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, and how much \u003C\u002Fspan>\u003Cb>easier the exercises seem\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">!\u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">During the major calorie overload you had last night, \u003C\u002Fspan>\u003Cb>your body replenished your glycogen stores \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">and the\u003C\u002Fspan>\u003Cb> high amount of sodium filled your muscles with water. \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">You’ll likely experience a \u003C\u002Fspan>\u003Cb>rush of strength accompanied by an amazing pump\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. This will allow you to push harder and longer than you’re used to. You'll be burning off most of the extra calories you consumed. A better workout, means greater gains!\u003C\u002Fspan>\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3517\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"3. Hydrate Hydrate Hydrate!\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">One of the biggest reasons for \u003C\u002Fspan>\u003Cb>the post binge “hangover”\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> that many people report (even without alcohol consumption) is \u003C\u002Fspan>\u003Cb>dehydration\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> as a result of a huge influx of sodium you consume with your big meal. This is especially true if you did have a few (or many) alcoholic drinks with your feast.\u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400; color: #000000;\">Most people don’t drink enough water in general. With the large amount of sodium that you consumed, make sure to balance it out with plenty of water. As discussed before, the workout you get the next day will be that much more enhanced as a result any temporary water retention you experience.\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Be sure to get in a few full glasses of water \u003C\u002Fspan>\u003Cb>before bed that night and first thing the following morning\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. At this point, you need to replenish your body and drink at least 8-12 glasses of water throughout the day.\u003C\u002Fspan>\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"4. Set a Routine\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Many times when I found myself in a binge, it was because I ate randomly and sporadically. I found myself binge-free when I had scheduled meal times and already had prepared meals to eat. Throughout the day, just knowing that the next meal is coming soon\u003C\u002Fspan>\u003Cb> helps fight off major bouts of hunger that tend to cause overeating.\u003C\u002Fb>\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400; color: #000000;\">Keep busy between meals with work or other responsibilities. If you find yourself getting hungry, drink tea or coffee. You can even snack on something with a negligible amount of calories like calorie-free gum, celery, bell peppers, or cucumber (my favorite being pickles).\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">As always, \u003C\u002Fspan>\u003Cb>plan ahead. \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">If you know you associate watching TV with eating, make sure to plan out food to eat during that activity in your macros. If you know you’re headed out to eat with friends or family, find out what food is available that fits into your macros ahead of time. If you wait until that day to plan out your food, you’ll wing it and end up with macros that are really hard to hit with sensible food combinations at the end of the day. If you end up needing to make a change during the day for whatever reason, you can easily amend your daily macro plan on your phone\u003C\u002Fspan>\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3518\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"5. Stop Beating Yourself Up\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Like I said earlier, \u003C\u002Fspan>\u003Cb>what is done IS DONE\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. You can’t reverse the calories you ate. You can’t go back and switch those slices of pizza for a salad, \u003C\u002Fspan>\u003Cb>and that’s okay.\u003C\u002Fb> \u003Cspan style=\"font-weight: 400;\"> Stop beating yourself up. Most of the post binge suffering comes from regret, so take a deep breath and dust it off.\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\"> You enjoyed your meal(s) and the celebrations are over, so let’s move forward. We’re human and we live a little and indulge sometimes. Let it go. Too many people throw in the towel after a splurge, \u003C\u002Fspan>\u003Cb>but NOT YOU!\u003C\u002Fb>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Remember, one meal won’t ruin your healthy eating goals so long as you dust yourself off and \u003C\u002Fspan>\u003Cb>get back up on that horse\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">Don’t let a day or weekend knock you completely off track and stop you from getting to your goals. \u003C\u002Fspan>\u003Cb>You have the power to change\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> how you respond to the negative feelings you experience.\u003C\u002Fspan>\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3519\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"6. Did Your Nutrition Program Trigger the Binge?\" main_heading_color=\"#0a0a0a\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:30px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Was this just a weak moment, or is it a regular occurrence? Everyone has weak moments, but if you are constantly having weak moments there might be another problem. Did you hire a coach or nutrition specialist that gave you a restricted and bland diet plan? Is this person blaming your lack of willpower, and pointing to other clients as examples of what happens when you “just follow the diet”?  \u003C\u002Fspan>\u003Cb>If you answered yes\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> to any of these questions, \u003C\u002Fspan>\u003Cb>your program is holding you back. \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">You probably\u003C\u002Fspan> \u003Cspan style=\"font-weight: 400;\">keep bingeing\u003C\u002Fspan>\u003Cb> because your diet or nutrition program is unrealistic, and doesn’t offer you any flexible or long-term solutions. \u003C\u002Fb>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Can you see yourself following this diet plan for longer than 12 weeks? If the answer is no, you need to consider that you are \u003C\u002Fspan>\u003Cb>engaging in unsustainable and unrealistic nutrition practices\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. Ask yourself, “Am I more interested in short-term, or long-term fitness goals?” The truth is that \u003C\u002Fspan>\u003Cb>you don’t have to be on a diet year-round to maintain a healthy,  fit physique.\u003C\u002Fb>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">I know how it is. I’ve been there, done that. At FitBody Fusion, we have coaches that understand how to create sustainable, realistic, and results-driven programs. I now follow the EPAT methodology, allowing me to practice balance \u003C\u002Fspan>\u003Cb>without unrealistic \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">restrictions. \u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">Whether you are a beginner that’s just trying to get fit and lose\u002Fgain weight, or an advanced athlete who competes, \u003C\u002Fspan>\u003Cb>you should not be in a constant yo-yo with your diet. \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">If you are a competitor that believes that the constant hardcore dieting\u002Frebound cycle is just part of the game, \u003C\u002Fspan>\u003Cb>you couldn’t be more wrong.\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> It might work for you\u003C\u002Fspan>\u003Cb> at first\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, but without taking the proper steps to get your metabolism back on track post-show, \u003C\u002Fspan>\u003Cb>you are slowing your metabolism each time you diet down.\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> Some athletes have to spend \u003C\u002Fspan>\u003Cb>years\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> slowly rebuilding their metabolism after they abused it from doing show after show.\u003C\u002Fspan>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">FitBody Fusion coaches \u003C\u002Fspan>\u003Cb>know the difference\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> between \u003C\u002Fspan>\u003Cb>a client failing their program\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, and \u003C\u002Fspan>\u003Cb>a program that is failing their client\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">.\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\"> They are \u003C\u002Fspan>\u003Cb>professional, reliable, and committed\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> to getting you to your fitness goals, taking everything into consideration. One size does not fit all and no two clients are the same. They are experienced\u003C\u002Fspan> \u003Cspan style=\"font-weight: 400;\">enough to know\u003C\u002Fspan>\u003Cb> the difference between a lack of willpower, or a program that just isn’t optimized to you. \u003C\u002Fb>\u003C\u002Fspan>\n\n\u003Cspan style=\"color: #000000;\">\u003Cspan style=\"font-weight: 400;\">To learn more about living a balanced and more sustainable lifestyle in fitness, book a \u003C\u002Fspan>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fget-started\u002F\">\u003Cb>free consultation\u003C\u002Fb>\u003C\u002Fa>\u003Cspan style=\"font-weight: 400;\"> with one of our expert coaches today!\u003C\u002Fspan>\u003C\u002Fspan>\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FEYC9MYEEWCHJ12GZXFN1T4T1EP.webp","2016-11-28T16:00:00+00:00",{"id":263,"title":734,"slug":735,"excerpt":736,"bodyHtml":737,"featuredImageUrl":738,"featuredImageAlt":734,"author":576,"publishedAt":739},"5 Reasons Flexible Nutrition Leads to Weight Loss","5-reasons-flexible-nutrition-leads-to-weight-loss","We all want to lose weight, but we don’t want...","\u003Ctable>\u003Ctr>\n\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">We all want to lose weight, but we don’t want to give up our favorite treats. I can’t imagine ever having to “give up” my coffee creamer. Not going to happen! Many times people believe the more “bad foods” they cut out, the more weight they will lose. But why do we have to deprive ourselves and cut out things we enjoy to trim unwanted fat? Doing so will only lead to feelings of guilt when we end up “cheating” on our diet. With flexible dieting no food is off limits as long as it fits your macros.  No foods are considered “bad”. Eat \u003C\u002Fspan>\u003Cb>real\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> food. Eat delicious food. Eat what you enjoy with a wide variety of Real Food choices.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"5 Reasons Flexible Nutrition Leads to Weight Loss\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:34px;\">\u003C\u002Fultimate_heading>\u003Ctd>Weight loss is simple math. Calorie deficits lead to weight loss and calorie surpluses lead to weight gain. If your are not in a deficit, weight loss will not happen. With flexible nutrition on the other hand, you record and track foods you consume to meet your daily macronutrient goals. This daily tracking allows you to be aware of exactly what you eat and control your caloric intake. Also, when tracking you can adjust your macronutrients to speed up or slow down your weight loss goal.\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"1. Flexible Nutrition gives you an adaptive plan\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">One of the biggest problems with modern day structured, rigid “meal plans” with maybe 8-10 different food options (if you’re lucky) is that there is no plan for when life happens. This type of eating can cause many different problems, including “falling off” your diet. Many people who eat in this way will eat one food that isn’t on their “meal plan” (an extremely easy mistake to make when they’ve been eating the same bland foods for weeks) and decide since they’ve already screwed up their diet, they might as well just eat whatever they want  and start again next week.  \u003C\u002Fspan>\u003C\u002Ftd>\n\u003Ctd>\u003Cspan style=\"font-weight: 400;\">What happens to your “meal plan” when you have outings with family and friends, when you find yourself on a date, or run out of the food in your meal plan in a pinch, or simply get tired of the food on the plan and can’t stand the sight of another bland, dry chicken breast? Are you really going to bring your tupperware with chicken, rice, and broccoli on a first date you scored with that person you’ve been crushing on for months? Me Neither.\u003C\u002Fspan>\u003C\u002Ftd>\n\u003Ctd>\u003Cspan style=\"font-weight: 400;\">It’s easier to take a peek at the menu ahead of time and work the food of your choice into your macros; you’re all set. No worries, you’ve got it covered! Go enjoy your date. When life happens, you’ve got flexible nutrition. If you’ve been craving your favorite ice cream, fit it in your macros. Would a juicy hamburger would really hit the spot right now? Fit it in your macros! No need to pack broccoli and chicken in your Tupperware and bring it into the restaurant. The beauty of E.P.A.T. and flexible nutrition is you can work any food into your diet (in moderation of course)  to hit macronutrient goals and still not only lose body fat, but keep it off for good!\u003C\u002Fspan>\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3286\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"2. Once you lose the weight, you’ll keep it off for good!\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">So you’ve stuck to your rigid meal plan for months. It was tough and grueling and you “cheated” on your diet more than a few times. But you finally prevailed and lost some weight. What now? You’ve cut every bit of sugar and almost all the carbs out of your diet and now you want to enjoy yourself. How does another meal plan sound to maintain the progress you’ve made? :( \u003C\u002Fspan>\u003C\u002Ftd>\n\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">That’s probably the last thing you’ll want to do. You’ll go eat your favorite foods and enjoy yourself with family and friends and eventually, gain it all back.\u003C\u002Fspan>\u003Cb> End the American yo-yo diet. \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">Build a lifestyle diet with Flexible nutrition. It is a \u003C\u002Fspan>\u003Cb>sustainable \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">way to maintain the progress you’ve made and \u003C\u002Fspan>\u003Cb>enjoy\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> every minute of it. E.P.A.T. (Our own adaptive method) works hand in hand with flexible nutrition and is designed to be a sustainable, lifelong method to weight-loss.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"3. No diet, binge, diet, binge cycle\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">As I mentioned above, when people cheat on their “meal plan”, they tend to go on a binge and shove down half a tub of ice cream or half a pack of cookies because in their minds they feel like they’ve already screwed up their diet so they “might as well try again tomorrow.” This sort of eating and thinking is an extremely unhealthy way to live mentally. And let’s face it, in the long term, it’s ineffective. It encourages the “yo-yo” back and forth between “on a diet” and “eating whatever”. This is a terrible relationship to have with food. Maybe people who sell crash diets may love it, but you sure won’t.\u003C\u002Fspan>\u003C\u002Ftd>\n\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\"> Some coaches and trainers even allow “cheat meals” or “cheat days” that encourage an all out \u003C\u002Fspan>\u003Cb>binge\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> fest to eat the foods you’ve been deprived of on their prescribed “meal plan”. But what happens when you can’t stop eating your cheat foods? You go on an unstoppable binge that leads you feeling guilty and ashamed. There are no “cheat meals” in flexible nutrition. Your “cheat” is just another meal. When you are already allowed to  \u003C\u002Fspan>\u003Cb>enjoy your favorite foods\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> like cake and cookies (in moderation of course) you won’t feel the need to go on “cheat” when you are faced with temptation! Flexible dieting seeks to augment this problem by finding a happy medium.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3285\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"4. It’s a lifestyle, not a fad, cookie cutter diet\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">Do you see yourself on your “diet” 6 months from now? I bet you don’t. Fad diets come and go like the seasons. They rarely work, and there’s never a game plan for what comes next.  They are never sustainable and you’ll slip off the horse at some point. There is no quick-fix 4 week or 4 hour meal plan to a bikini body. When you follow E.P.A.T. and flexible nutrition. Your diet doesn’t change with the seasons, you simply enjoy your weight loss success long term.\u003C\u002Fspan>\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3287\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"5. Flexibility leads to less “food anxiety” and more food joy\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Food anxiety causes us to fear what we are going to eat or what we can’t eat. Who wants an unhealthy relationship with food when we are trying to become healthy ourselves? With an eating habit that actually incorporates \u003C\u002Fspan>\u003Cb>real food\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, we no longer will stress and worry about eating “good” or only “clean” foods. You won’t have to worry about what to eat when going out with your friends. Less stress actually aids in weight loss, so the less we stress, the easier it will be to \u003C\u002Fspan>\u003Cb>lose weight and keep it off! \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">There is no need to fear real food and delicious food you love! Have flexibility with your nutrition. Buy your cookies and eat them (in moderation of course)! \u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Ctd>\u003Cspan style=\"font-weight: 400;\">If you’re ready to rid yourself of the crash diets for good, and learn how to transform your body and life with flexible nutrition, take a peek at some of our programs.  To learn more about flexible nutrition, check out our coaching programs.\u003C\u002Fspan>\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3288\" img_size=\"full\" alignment=\"center\">\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FTVW6T9KQF80J37AMJXDJDWW8G9.webp","2016-11-01T16:00:00+00:00",{"id":251,"title":741,"slug":742,"excerpt":743,"bodyHtml":744,"featuredImageUrl":745,"featuredImageAlt":741,"author":576,"publishedAt":746},"3 Strategies to Stay Lean in the Off-Season","3-strategies-to-stay-lean-in-the-off-season","When the body is forced to function with less calories...","\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"3 Strategies to Stay Lean in the Off-Season\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:35px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">When the body is forced to function with less calories than it needs for basic life functions (Basal Metabolic Rate or BMR) it responds with a slowing of the natural metabolism. This is a phenomenon that had been coined \u003Cstrong>Metabolic Adaptation\u003C\u002Fstrong>. Many people notice that the first time they diet it is much easier than subsequent times, and the weight gain post diet becomes much harder to avoid. Our bodies’ intelligence is programmed for survival, and if threatened, it responds with an increase in energy (calories) utilization efficiency. In other words, your body needs less calories to do the same level of activity and you have to do more and eat less to lose weight.\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">Athletes in many sports that are required to drop a lot of body fat through sometimes extreme measures are all too familiar with this challenge. Many times after their event their adapted metabolisms, coupled by weakened willpower, are \u003Cstrong>a recipe for weight gain disaster.\u003C\u002Fstrong> This can lead to what many have termed the post show blues.  In extreme cases people may find it \u003Cstrong>nearly impossible to keep weight off.\u003C\u002Fstrong>\u003C\u002Fspan>\n\n \n\n\u003Cspan style=\"font-weight: 400;\">So what’s the solution? Is there no way to avoid this detrimental cycle? I’m going to present \u003C\u002Fspan>\u003Cb>3 strategies\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> that can help keep you and your metabolism healthy.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3403\" img_size=\"full\">\u003Cultimate_heading main_heading=\"1. Lose Body Fat Slowly\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">We live in an instant gratification world. This is why the ever-growing fitness industry is filled with quick ways to lose weight, and yet obesity rates continue to soar. Quick weight loss is not sustainable. In fact, super quick weight loss is the reason for the yo-yo effect of weight gain and loss that causes \u003Cstrong>negative metabolic adaptation\u003C\u002Fstrong>.  A good range of fat loss for the average person is around ½ - 1 pound per week in a fat loss phase of their program. Notice I say \u003C\u002Fspan>\u003Cb>fat loss\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> rather than \u003C\u002Fspan>\u003Cb>weight loss\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">. Many times when dropping weight quickly, you are losing hard-earned muscle (very bad) or water weight.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3402\" img_size=\"full\">\u003Cultimate_heading main_heading=\"2. Avoid Extreme Measures\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">Many things can fall into this category but I’m going to focus on just 2. The overuse of cardiovascular exercise, and fat burner supplements are 2 commonly abused measures people use to lose weight.  Unless you’re an endurance athlete, hours upon hours a day of cardiovascular exercise is just adding to the metabolic adaptation problem. The body is forced to be even more efficient with the calories it has, because it is working to ensure your survival. Notice many endurance athletes have very little muscle mass. We want muscle mass on our bodies in order to maintain a faster metabolic rate! Use cardio \u003Cstrong>sparingly\u003C\u002Fstrong> and only add when plateauing or when you feel that your calories are low enough. If you need to do cardio for hours a day, you are either trying to lose too quickly, or your body has already adapted and you probably need to take a break from your cutting diet and take the time to reverse diet out of it.  Beware the abuse of fat burning stimulants.  If used occasionally or for a short duration they can be helpful. When used at high doses daily for long periods of time, your body starts to rely and adapt to them and they become less effective and can even hinder your results. Not to mention the negative effect that stimulants have on the body after long periods of time.\u003C\u002Fspan>\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3404\" img_size=\"full\">\u003Cultimate_heading main_heading=\"3. Reverse Diet in the Off-Season or Post Fat Loss Diet\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">What is reverse dieting? This is a technique that is used to cause positive metabolic adaptation. In this case the body is taught to become use more energy (calories) for the same level of output. Enabling you to eat more food without gaining body fat. The key to being successful in this process is tracking your food and knowing how quickly you can add food. Many people don’t know where to start. If you’ve just completed a diet, you start at the calorie level you finished the diet with. Otherwise you can start with your BMR and make adjustments to that number based on your average intake. \u003C\u002Fspan>\n\u003Cspan style=\"font-weight: 400;\">If you would like to learn more and get coaching on \u003Cstrong>how to make your metabolism work FOR you rather than against you\u003C\u002Fstrong>, click \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002F\">here\u003C\u002Fa>\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\"> and find out more about our unique approach to nutrition and training!\u003C\u002Fspan>\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FYAEMJB071NDRZRQZK162R4ZNWP.webp","2016-08-08T16:00:00+00:00",{"id":748,"title":749,"slug":750,"excerpt":751,"bodyHtml":752,"featuredImageUrl":753,"featuredImageAlt":749,"author":576,"publishedAt":754},44,"5 Things You Should Know Before Your First Bikini Competition","5-things-you-should-know-before-your-first-bikini-competition","So you like the glitz and glam of bikini competitions...","\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"5 Things You Should Know Before Your First Bikini Competition\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:35px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">So you like the glitz and glam of \u003C\u002Fspan>\u003Cb>bikini competitions\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> and you are contemplating your first show? But do you know what it really takes behind the scenes? Anybody can say they want to get all tan, shredded, and strut their stuff on a stage, but are they really willing to \u003C\u002Fspan>\u003Cb>put in the work\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">?\u003C\u002Fspan>\n\u003Cspan style=\"font-weight: 400;\">Competing will definitely test your limits, but also help build a huge amount of \u003C\u002Fspan>\u003Cb>discipline\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> and \u003C\u002Fspan>\u003Cb>willpower\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> at the same time. The commitment it takes to prep for a show is 12-16 weeks of pure \u003C\u002Fspan>\u003Cb>dedication, persistence, and consistency.\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> But if you are up for the challenge, here are some things you should consider before entering your first competition.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"#1 Know Where You Currently Stand\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Ask yourself these two questions.\u003C\u002Fspan>\n\u003Col>\n \t\u003Cli style=\"font-weight: 400;\">\u003Cspan style=\"font-weight: 400;\">What is your purpose for competing? Know your why.\u003C\u002Fspan>\u003C\u002Fli>\n \t\u003Cli style=\"font-weight: 400;\">\n\u003Cspan style=\"font-weight: 400;\">How long will it \u003C\u002Fspan>\u003Ci>\u003Cspan style=\"font-weight: 400;\">really\u003C\u002Fspan>\u003C\u002Fi>\u003Cspan style=\"font-weight: 400;\"> take \u003C\u002Fspan>\u003Ci>\u003Cspan style=\"font-weight: 400;\">you\u003C\u002Fspan>\u003C\u002Fi>\u003Cspan style=\"font-weight: 400;\"> to get ready?\u003C\u002Fspan>\n\u003C\u002Fli>\n\u003C\u002Fol>\nGirls compete for many different reasons. Some do it for the confidence or even set it as a goal to accomplish to check off their bucket list. I personally compete because \u003Cstrong>I love the challenge \u003C\u002Fstrong>and the \u003Cstrong>satisfaction\u003C\u002Fstrong> I feel when I step off that stage. Whatever your reason is, make sure it holds value to you.\n\nNo matter what your purpose is to compete, you want to make sure you allow yourself enough time to prep. A \"typical\" prep time is around 12 weeks, but that does not mean that that is the right amount of time \u003Cem>for you\u003C\u002Fem>. We sometimes choose 14-16 week preps for our athletes to allow them enough time to become show ready without going to the extremes or hours of cardio a day and no carb diets. We want our athletes to be fueled and energized when show day comes! You don't want to rush this process. There are \u003Cstrong>no shortcuts.\u003C\u002Fstrong> Slow and steady wins the race.\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3347\" img_size=\"full\">\u003Cultimate_heading main_heading=\"#2 Consider The Total Cost\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Competing is not a cheap hobby. The expense of doing a bikini competition is sometimes the determining factor whether you decide to compete or not. It gets quite pricey. There are a few \u003C\u002Fspan>\u003Cb>essential \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">components that should not be left aside. \u003C\u002Fspan>\n\n\u003Cb>Give yourself a budget. \u003C\u002Fb>\n\n\u003Cspan style=\"font-weight: 400;\">Here are a few essentials to consider and an average price of each. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Here are a few essentials to consider and an average price of each. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-coach: $250-$500 per month \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-heels: $30-$60\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-jewelry: $20-$60 \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-suit: $200-$500\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-npc card: $125\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-entry fee: $100-$200\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-stage photos: $80-$150\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-hotel: $200-$400\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-makeup and hair: $150-$200\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-tan: $150\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">-food, supplements, etc. $400+ per month\u003C\u002Fspan>\n\u003Cspan style=\"font-weight: 400;\">You are looking at a price tag of over $2,000! Like I said, It's NOT cheap and you can't be cheap about it either. These things should not be overlooked and are very important during your prep!\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"#3 Attend a Local Show\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Never actually been to a show before? Now is a good time! you don't want to compete in a show until you have actually attended one.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">When attending a local show, you are able to see many parts of the competition from an outsider's perspective. You get to determine if you can really see yourself on that stage next to all those other girls.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Check out the hosting production company and see the ways things are ran and set up. Be sure to watch both prejudging and finals so you understand the difference. When you are at finals, pay close attention to the women who place. This is when you will get a better idea of what the judges may be looking for and the standard held for the bikini division. This is a perfect time to pay attention to posing as well! You can pick up on helpful things that will help your when your time comes!\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3346\" img_size=\"full\">\u003Cultimate_heading main_heading=\"#4 Get a Coach\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Going into your first show alone is very hard,and doing it alone for the first time is a fool's errand. . Get a coach and listen to them! This is a lesson I learned the hard way. Check your ego at the gate and find a coach you can trust. Then commit to their guidance and advice. I\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">You might think competing is going to be \"easy\" and you can do it on your own. ven the top Bikini Pros still rely on great coaches! Getting ready for a show and being mindful of pose, form, body composition, and coaching yourself is like DIY brain surgery - it won't end well. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Having a coach will take away all the guess work and lay out a clear plan and path ahead. All you have to do is follow it to the letter. When you have questions, you'l have somebody to ask and answer them. \u003C\u002Fspan>\n\u003Cspan style=\"font-weight: 400;\">And a final note on this tip, coaches are not just \"coaches\" who guide you to the stage. We help you stay grounded the whole way there, providing you \u003C\u002Fspan>\u003Cb>support and encouragement.\u003C\u002Fb>\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fcompetition-prep\u002F\" target=\"_blank\" rel=\"noopener\">\u003Cspan style=\"font-weight: 400;\"> Choose a coach that is right for you and that will not only keep you \u003C\u002Fspan>\u003Cb>healthy\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, but\u003C\u002Fspan>\u003Cb> happy\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> as well!\u003C\u002Fspan>\u003C\u002Fa>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3345\" img_size=\"full\">\u003Cultimate_heading main_heading=\"#5 Avoid Post Show Rebound\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">You cannot expect to be show ready all year long. And you can't be in prep mode 12 months out of the year. This is a hard concept to grasp once you go through the hard work during prep you see your body and all it's physical changes. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Many competitors will binge eat and engorge themselves the week after the show and wonder why they are feeling depressed and unhappy with their \"new look\". They are called the\u003C\u002Fspan>\u003Cb> Post show blues\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, and they are \u003C\u002Fspan>\u003Cb>real.\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> Don't let them happen to you!\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">I always like to give new competitors a heads up about what to do post show. After coming off a strict and low caloric diet, it's easy to go crazy and enjoy all the things you restricted during prep. Instead of going on this binge, it is important to incorporate a\u003C\u002Fspan>\u003Cb> reverse diet \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">that your coach provides for you. This is the slow addition of calories back into your diet, and if this process is done right, you can still remain \u003C\u002Fspan>\u003Cb>lean\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> with minimal to \u003C\u002Fspan>\u003Cb>no body fat gain.\u003C\u002Fb>\n\n\u003Cb>Are you ready to start?\u003C\u002Fb>\n\n\u003Cspan style=\"font-weight: 400;\">Now that you have read a few important things to consider before competing in your very first bikini competition, it is time to decide if it is something that you are interested in and ready to \u003C\u002Fspan>\u003Cb>commit\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> to! \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">To get started on your journey to the stage and to find the best coach for you, set up a \u003C\u002Fspan>\u003Cb>free 30 minute consultation\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> with one of our \u003C\u002Fspan>\u003Cb>FitBody Fusion\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> coaches today!\u003C\u002Fspan>\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FZE7Q35J414FX4WJCBDT01S10ZW.webp","2016-07-03T16:00:00+00:00",{"id":756,"title":757,"slug":758,"excerpt":759,"bodyHtml":760,"featuredImageUrl":761,"featuredImageAlt":757,"author":576,"publishedAt":762},45,"How Reverse Dieting Gives You the Edge in Fitness","how-reverse-dieting-leads-to-more-weight-loss","You worked hard to get to the point where you...","\u003Ctable>\u003Ctr>\u003Cvc_single_image image=\"3161\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"How Reverse Dieting Gives You the Edge in Fitness\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:34px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">You worked hard to get to the point where you are at now. You don’t want to throw it all down the drain now that you have finally got to your goal weight. Its time to \u003C\u002Fspan>\u003Cb>maintain your fit physique\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">; with reverse dieting you can, and even \u003C\u002Fspan>\u003Cb>eat more \u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">while you’re at it!\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">But what if you are still trying to lose that extra 5lbs to hit your goal weight, and you seemed to hit a plateau because haven't seen changes in 3 weeks? Reverse dieting is the answer to get you \u003C\u002Fspan>\u003Cb>back on track\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">!\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Reverse dieting is for anybody who wants to \u003C\u002Fspan>\u003Cb>eat more and lose more\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">! \u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"So What is Reverse Dieting?\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Reverse dieting is simple. Eat your food backwards. Just kidding, it’s not that simple. It’s actually one of the very best ways to avoid the typical post-diet weight gain rebound. Reverse dieting is the period of time you take after a prolonged restricted diet to slowly \u003C\u002Fspan>\u003Cb>rebuild\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> and \u003C\u002Fspan>\u003Cb>recover\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> your metabolism. It is a process that allows the body to increase the rate at which it \u003C\u002Fspan>\u003Cb>burns calories\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, while avoiding excess gain in body fat. You not only keep body fat off, but you even build \u003C\u002Fspan>\u003Cb>lean muscle\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> simultaneously. Almost sounds too good to be true, right?\u003C\u002Fspan>\n\u003Cspan style=\"font-weight: 400;\"> More muscle, more food, more energy and more strength without the fat? What more can you ask for?\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3160\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"How Does it Work?\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Okay, so you just finished your 4 week bikini body program and you are exactly where you want to be, so you decide to celebrate with your favorite “cheat meal”, pizza. Maybe you practice some will power and only have two, okay maybe three slices. You feel okay, not too full just a little sluggish, but then you wake up the next day and your weight is up. Now, you think  to yourself “what the heck, I might as well enjoy my favorite cereal, it can’t make things any worse, right”? \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Then it begins. You find yourself consumed in every food that passes your eyes for the next couple weeks. When you go on a two week all you can eat binge after a diet, your body is in shock by the surplus in calories and holds on to them because it is expecting you to bring on another low calorie diet. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">A few things may happen. You may notice you put on weight in a hurry-all of the sudden, even with that first cheat or victory meal. Why is this? You've hosed your metabolism on that diet! What's worse is if you start binging on more cheat foods post-diets without a plan.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">This is what causes the rapid weight gain and potential metabolic damage. At this point your metabolism is shot and confused from being pulled in so many directions! The best way to \u003C\u002Fspan>\u003Cb>reverse\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\"> this confusion, is by slowly introducing calories back into your diet. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">By controlling this process, you let your metabolism ignite again and your body starts to adjust to intaking more food. \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">By adding a little extra calories to your meals each week, you are increasing the amount of food you can eat without your body getting shocked with excess food and storing large amounts of fat. All you need to do is bump up your macronutrients by a few grams of fats and carbohydrates every week, depending on your progress. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">There is an art and science to reverse dieting. And if you want to take an easy approach, get a coach who can set you up on a program and help monitor your progress. This will maximize your result, and decrease the time it takes to have both an amazing body and metabolism to match.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Reverse dieting requires discipline, planning, and new skills to master your metabolism. If you put in the time and effort to \u003C\u002Fspan>\u003Cb>kick start your metabolism\u003C\u002Fb>\u003Cspan style=\"font-weight: 400;\">, your body will thank you later!\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">FitBody Fusion offers coaching that specializes in this new method for weight loss. Our professional coaches are well versed in our unique E.P.A.T philosophy. Get a \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fget-started\u002F\">risk free consultation\u003C\u002Fa> and see what we’re all about.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3159\" img_size=\"full\" alignment=\"center\">\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FR8BWWCB0HQ4XATKWSJG7T0VDDE.webp","2016-01-27T16:00:00+00:00",{"id":280,"title":764,"slug":765,"excerpt":766,"bodyHtml":767,"featuredImageUrl":768,"featuredImageAlt":764,"author":769,"publishedAt":770},"5 Health and Fitness Myths People Say that Hold You Back","5-health-and-fitness-myths-people-say-that-hold-you-back","There are so many myths about diet and exercise. I...","\u003Ctable>\u003Ctr>\u003Cvc_single_image image=\"3042\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"5 Health and Fitness Myths People Say that Hold You Back\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:34px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">There are so many myths about diet and exercise. I wanted to discuss my top 5 that I think are popular with today's society. If there is something else you want me to cover please let me know and I will talk about it and give you the truth!\u003C\u002Fspan>\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"Myth #1: Dietary Fat Makes you Fat\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Back in the 1980s low fat diets were all the rage for people seeking to lose weight when the government made their new dietary recommendations. Only recently have studies come to say this was a big mistake. Dr. Michael Alderman said these low fat diets might have helped the national rise in obesity and diabetes and referred to them as an \"uncontrolled experiment on a whole population.\" Low Fat diets are now becoming more accepted as a relic of the past.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">\n\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">Fats are essential for functioning major organs like the brain, heart, and healthy skin, as well as absorption of vitamins and minerals. A moderate amount of fat in your diet can help you feel fuller longer by dulling the glycemic response from your meal, suppressing ghrelin (the hormone that makes us feel hungry), and simultaneously releasing peptides that makes us feel full which was found from a study done by the American Journal of Physiology, endocrinology and Metabolism. \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">\n\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">Low fat diets advocate for higher intake of vegetable oils which increases chances of heart disease and inflammation. It also reduces saturated fat intake which can be helpful to the blood lipid profile. It also reduces the amount of animal meat consumption which is high in protein such as meat and egg; high protein diets see better success for weight loss.\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3043\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Myth #2: “Grazing” Throughout the Day Makes You Lose Fat Quicker\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>A popular myth perpetuated in a lot of fitness circles is that eating more frequently throughout the day will help you boost your metabolism and curb hunger, thus helping you lose weight quicker. Some of these people are promoting 7,8, and even up to 10 meals per day. Not only is this extremely inconvenient and not a part of a sustainable lifestyle, but it’s suboptimal for weight loss. If you are constantly getting a supply of glucose from very frequent meals, your body is actually less likely to tap into fat stores because it has less of a need to. After snacking on carrots you normally aren't hungry. Feeling hungry is not the end of the world. Feeling hungry is how you know your metabolism is working properly and confirms that you are human. Grazing will degrade a person's metabolic internal clock when it comes time to eat. When we are allowed to eat freely and continuously we begin to eat more for stimulation and reward instead of meeting our bodies' needs.\n\nAt the same time we do not want to go for a long period of time without eating either because that can result in a full on binge as well. We know that the best method is to eat every 3 hours to maintain a steady supply of nutrients without starving yourself. For most people this breaks down into 5 meals a day; you can think of it as breakfast, lunch, and dinner, with two timely snacks or lighter meals in between.\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"Myth #3: Carbs and Sugar are the Enemy\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>This is a big one, “Carbs are the root of all evil especially at night before bed.” The truth is carbs are not evil and are used for energy and you actually need them throughout the day.\n\nOur bodies do not have a discriminating internal system that says, \"If you eat any carbs past 8pm it will automatically be stored as fat.\" The idea of this comes from people thinking that your metabolism slows down at night and that's not true. Just because we are sleeping and our body is resting does not mean that your body stopped burning fat. In fact, many studies suggest that your body is very active during sleep and could be a peak fat-burning time.\n\nCarbs are best consumed before and after your workouts but that does not mean you are limited to those times. Carbs don't make you fat, too many calories in total will make you fat! You cannot trump the laws of thermodynamics! If you stick to your daily macronutrient goals you’ll be fine.\n\nCutting carbs is a useful tool for weight loss, IF you know what you are doing. Being reckless and cutting almost all carbs from your diet is not ideal nor healthy. A sudden drop in sugar\u002Fcarb intake will trigger an increase of the hormones adrenaline (feeling good in times of crisis) and cortisol (the stress hormone associated with weight gain). The adrenaline spike may feel good but it is a short ride. When you cut that much sugar out of your diet at once the levels of the hormones adrenaline and cortisol are raised (the same hormones released during the “flight-or-fight” response). This creates a sense of well-being but also causes many other negative health ramifications. The rise in adrenaline initially provides that good feeling but it is short-lived. Eventually you will start to feel tired, run-down, stressed out and your cravings for sweets will increase. And after your willpower is spent resisting sugar from all directions, you'll be far more likely to give in eventually and binge. And that binging, if allowed to persist it could lead to a damaged metabolism, weakened immune system, accelerated aging and even eating disorders.\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3044\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Myth #4: Cardio is the Best Way to Get the Body You Want\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>Just like cutting carbs, cardio is a useful tool for weight loss and maintaining cardiovascular health. Again, IF you know what you’re doing. Cardio could actually hinder your results by causing muscle wasting if you’re not careful and you don’t weight train. Building muscle will do much more for you as far as fat loss and keeping the fat off. If you do reckless amounts of cardio or ONLY do cardio you’ll lose muscle, which actually lowers your metabolism. Less muscle = slower metabolism. Your primary focus for fat loss is your caloric intake. Don’t be a cardio bunny who spends hours a day on the dreadmill when there is a better way!\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"Myth #5: It’s Too Hard and Time Consuming to Get in Shape and Achieve Your Fitness Goals\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>A lot of people see others that are fit and have great physiques and think that it takes insane amounts of time, energy, and commitment to look good. The reality is that it does take commitment but nowhere near the amount people think. There exists a way to implement fitness into your life regardless of how busy you are. FitBody Fusion has created and utilizes a unique methodology that\n\u003Cul>\n\t\u003Cli>Equips you with the tools and knowledge you need to succeed\u003C\u002Fli>\n\t\u003Cli>Pinpoints your fitness goals and the state of your metabolism\u003C\u002Fli>\n\t\u003Cli>Accelerate your metabolism and optimize your body for a sustainable fitness lifestyle\u003C\u002Fli>\n\t\u003Cli>Transform your body to get the results you want and maintain them after the fact\u003C\u002Fli>\n\u003C\u002Ful>\nIt’s primary goal is to help people create habits and incorporate them into your busy lifestyle. It’s not a silly 12 week shortcut to a six pack program. It’s a program that you can learn and use skills and tools through all the ups and downs we all experience in life. You can take classes at FitBody University to learn more about this method. \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Ftotal-body-transformation\u002F\">Click here for more info!\u003C\u002Fa>\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F86SHPG5T3H322TZC3PMNKK6H3W.webp","Jami Debernard","2015-12-29T16:00:00+00:00",{"id":286,"title":772,"slug":773,"excerpt":774,"bodyHtml":775,"featuredImageUrl":776,"featuredImageAlt":772,"author":777,"publishedAt":770},"7 Surprising (And Not So Surprising) Foods That Ward Off The Cold","7-surprising-foods-that-get-you-through-the-cold-season","It's that time of year again, the season of the...","\u003Ctable>\u003Ctr>\u003Cvc_single_image image=\"3036\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"7 Surprising (And Not So Surprising) Foods That Ward Off The Cold\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:36px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>It's that time of year again, the season of the cold is upon us! The coughing, sneezing, sore throat, fever, and the list of symptoms go on forever! The cold is a respiratory infection caused by a weak immune system that allows the virus to creep in! Just like there is no magic pill in weight loss, there is no superfood to fight off a bad cold, but there are plenty of natural remedies that can help prevent and treat it before going to over the counter drugs. Here is a list of 7 foods to include in your macros to fight off that evil virus!\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"SARDINES!\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>It may not be as appealing to most but think of the positives here! Omega -3 fats help reduce the risk of heart disease and inflammation in the body but studies have also shown that it helps boost the immune system by enhancing the function of immune cells. 3 ounces of sardines is 1,259 milligrams of omega-3s versus salmon which only has 840 milligrams. It also provides calcium and a good source of Vitamin D.\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3032\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Yellow Bell Peppers\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\"> And I know the first question is why yellow? Well here is why...it is one of the best sources of vitamin C. 1 large pepper provides 568 percent of your vitamin C daily value. Vitamin C relieves cold symptoms and shortens the length of the common cold by going over the daily value intake. Research also shows that vitamin C intake is particularly important to boosting the immunity of certain populations like children and extreme athletes. \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">\n\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">Did someone say fajitas? \u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3035\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Mushrooms\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">They are rich in vitamin B (niacin and thiamin), selenium, and antioxidants that help keep the immune system strong. Maitake and shiitake in particular have shown to have an antiviral effect and shows increased production of cells that fight infections. \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">\n\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">Tip: I love mushrooms in my egg omelette in the morning or  sautéed on top of my burger. \u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"Bottoms Up!\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">Sike, it's a myth! Alcohol Beverages does not help boost your immune system or fight any infections in your body. In fact, it will probably make it worse from dehydration. However, an occasional and moderate consumption of alcohol has been linked to lower your chances of catching a cold. And yes I said occasional and moderate, and no one bottle is not the same as 1 glass...smh!\u003C\u002Fspan>\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3034\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Chicken Noodle Soup\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Mom was right! The old classic chicken soup helps with the common cold. The warm liquid is not only soothing but hydrating, helps loosen mucus and eases sore throats! \u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">\n\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">A study conducted at the University of Nebraska Medical Center found something more: The broth, vegetables and chicken in a soup tested in a lab all showed anti-inflammatory properties. \u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"Citrus Fruits\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">with a peel are full of vitamin C! These antioxidants help by fighting cell damaging free radicals and boost the immune system so it's good to include on a regular basis. A natural chemical found in citrus fruit peels, limonene, could play a potential role in the treatment of bronchitis and help a severe cold.\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">\n\u003C\u002Fspan>\u003Cspan style=\"font-weight: 400;\">One quick way to include oranges is by whisking together fresh orange juice and a generous pinch of grated orange peel (zest) with olive oil and a squirt of lemon juice for a citrusy vinaigrette for a salad!\u003C\u002Fspan>\n\u003C\u002Ftd>\n\u003Cvc_single_image image=\"3033\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Ginger\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">Ginger has been recommended to cold-sufferers for thousands of years in Japan, China and in Ayurvedic medicine. Ginger tea is thought to be helpful at the beginning of a cold with no fever, and it may also help with nausea. Plus, having a warm cup of fresh ginger tea with honey and lemon juice can be a soothing way to loosen mucus. So whether you want a warm beef and broccoli stir fry or some ginger snap holiday cookies make sure to incorporate them in your diet!\u003C\u002Fspan>\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FRAT15XB2DZSBG2Z3CNFT22TJ4G.webp","Raquel Perez",{"id":779,"title":780,"slug":781,"excerpt":782,"bodyHtml":783,"featuredImageUrl":673,"featuredImageAlt":780,"author":576,"publishedAt":784},48,"7 Easy Ways to Fend Off the Holiday Pounds","7-easy-ways-to-fend-off-the-holiday-pounds","Sticking to a regular exercise and nutrition plan all year...","\u003Ctable>\u003Ctr>\u003Cvc_single_image image=\"2785\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"7 Easy Ways to Fend Off the Holiday Pounds\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:34px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>Sticking to a regular exercise and nutrition plan all year around can be challenging and sometimes feel impossible. The holidays do not make it any easier either. There are gatherings, family events, special menu items (like the pumpkin spice latte of course), and so many baked goods, that it makes practicing balance difficult.\n\nIt's no question that it is easy to overindulge during the holidays. All the seasonal foods are limited edition, and we don’t seem to spare on only having one serving. According to NBC News, Americans will consume 14% more calories during the holiday season and over 7,000 calories on Christmas day alone!\n\nWhile the average American only gains one to two pounds during the holiday season, The New England Journal of Medicine found that most people never shed the pound they gained. This eventually leads to an accumulation of weight gain over the years.\n\nYou may not be able to avoid holiday temptations all together, but you can easily mentally prepare yourself ahead of time. Here a a few easy tips to help you finish the holiday season happy and healthy! There are 6 weeks left this holiday season get started on finishing your healthy holidays!\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"Plan Ahead!\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>The first thing that comes to my mind when I think of the holidays, is food. Delicious and warm home cooked meals. Oh, and I can’t forget grandma's famous sweet potato casserole. But, it doesn’t have to be only about the food; food should just be an added bonus. The holidays are meant to bring families and friends together. Spending time and creating memories with those close to you is what really makes the holiday season special. Now, I know it can be boring when you have done the same thing for the past 5+ years in a row. Mix it up. Find different things to do with your loved ones that do not necessarily revolve around food. Ice skating and trips to the pumpkin patch are always good ideas!\u003C\u002Ftd>\n\u003Cvc_single_image image=\"2786\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"It's About the Holiday, Not the Food.\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>Don’t forget about your workouts just because you’ve been enjoying yourself with food. Instead, use the added calories and extra energy and motivation for your training sessions. In fact, during this time you may want to try and add a few extra minutes to your workout. However, the last thing you want to do is skip your sessions all together. Any workout is better than none at all.\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"Keep Your Sleep!\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>With more holiday parties and gathering it will leave you staying up later, cutting into your sleep. When you don’t get enough sleep, you add stress to your body; which has a huge impact on your health. Sleep deprivation is actually linked to weight gain. So get your rest and set yourself a strict bedtime. Don’t feel like you need to attend every single event throughout the week. Pick and choose the ones that are most important to you. You body will thank you for it later.\u003C\u002Ftd>\n\u003Cvc_single_image image=\"2783\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Don’t Drink Your Calories.\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>Instead of wasting all your macros and calories on a glass of soda or two servings of egg nog, choose to use them on real good instead. There is nothing wrong with enjoying a drink here and there. But you can make conscious choices such as skipping on the extra sweetener and whipping cream that many cocktails come with. Also, opting for red wine or lighter alcohols are a great way to save some calories. Drink plenty of water to ensure you stay hydrated and not mistaking hunger for thirst.\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"No Emotional Eating!\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>Sometimes holidays can bring us loads of stress. We are already busy with work, kids, or school, and to top it off, we now have to plan holiday events and attend them. Oh, and we still have to get our holiday shopping done. The stress can become overwhelming. This is when you really need to be conscious of how much you are eating. Many times we eat out of emotion. I am stressed, so I am going to eat a king size bar of chocolate. I am too busy to cook; i’ll just grab some McDonalds. It becomes easy to turn to food for comfort or as an excuse if you are unaware of it. As long as you allow yourself to make conscious decisions and you become aware of his common issue, you will be able to choose better options that will still guarantee you to stay on track.\u003C\u002Ftd>\n\u003Cvc_single_image image=\"2787\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Get a buddy.\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">Everybody wants to indulge during these festive times, but also, it seems that these same people want to stay on track with their diets too. Find somebody who is just as dedicated as you too and will help keep you accountable! A FitBody Fusion Coach can definitely help with accountability and support to keep you on track during the holidays! \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fget-started\u002F\">Get a jump start before all the new years resolutioners here!\u003C\u002Fa>\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Going into the holiday season, don’t forget about your goals. Don’t forget about all the progress you have made so far, don’t let it all go down the drain. Remind yourself why you committed to a healthy lifestyle. Ask yourself every time you have temptations if this is going to help you reach your goals or set you back.\u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">If you have a favorite holiday dish, try making it yourself with better quality options. For example, you can substitute whole milk with skim milk or even split the amount of sugar in half to save yourself some carbs. It is not about depriving yourself this holiday season. As long as you keep your goals in mind and continue to achieve your daily macronutrients, then enjoy it! Count that pumpkin pie, and eat it too!\u003C\u002Fspan>\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Ftr>\u003C\u002Ftable>","2015-10-11T16:00:00+00:00",{"id":271,"title":786,"slug":787,"excerpt":788,"bodyHtml":789,"featuredImageUrl":790,"featuredImageAlt":786,"author":769,"publishedAt":791},"Jami's 7 Keys to a Successful Contest Prep","jami-debernards-competition-show-tips","I’m Jami Debernard, 2x Olympia IFBB Figure Pro athlete and...","\u003Ctable>\n\u003Ctr>\u003Cvc_single_image image=\"3094\" img_size=\"medium\" alignment=\"center\">\u003C\u002Fvc_single_image>\u003C\u002Ftr>\n\u003Ctr>\u003Cvc_single_image image=\"3096\" img_size=\"medium\">\u003C\u002Fvc_single_image>\u003C\u002Ftr>\n\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"IFBB Figure Pro Jami DeBernard’s 7 Keys to a Successful Contest Prep\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:34px;\">\u003C\u002Fultimate_heading>\u003Ctd>I’m \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fjamis-story\u002F\">Jami Debernard\u003C\u002Fa>, 2x Olympia IFBB Figure Pro athlete and founder\u002Fhead coach of Team FitBody Fusion. Team FitBody Fusion delivers a top tier, unique competition experience as well as personal coaching to achieve and maintain the amazing body transformations that our clients obtain. I’ve been in the industry for years and coached hundreds of athletes.\n\nHere are my 7 tips for competing:\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"1. Hire the Right Coach for You\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>It’s very important to choose the right coach for you. Make sure that the coach’s results with their clients are consistent with what you are looking to achieve. Find out what types of post show support will be provided. Many people are surprised by the emotions post show and the need for assistance with their nutrition to avoid the dreaded rebound. Find out if the people working with the coach you're considering are happy and thriving both during competition prep and during their off season. In addition to proper nutrition and training techniques your coach should teach you how to present your individual physique to showcase your strengths and conceal your weaknesses. \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fcompetition-prep\u002F\">A great coach can evaluate your physique and create lines and shape to emphasize muscles that can make the difference in where you place.\u003C\u002Fa>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"2. Choose the Right Show\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>Make sure you have plenty of time to properly prepare yourself for competition. Crash dieting combined with tons of cardio is a recipe for metabolic problems and rebound. This is also a sure way to lose hard earned muscle so make sure you understand your body and metabolism and prep is a healthy safe way.\u003C\u002Ftd>\n\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\u003Cvc_single_image image=\"3100\" img_size=\"full\" alignment=\"center\" full_width=\"yes\">\u003Ctd>\n\u003Ch3 style=\"text-align: center;\">FitBody Fusion IFBB Bikini Pro Hana Devore\u003C\u002Fh3>\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"3. Avoid Stress\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>The key to remember is you need to avoid any additional stress added to your psyche. Stress produces cortisol and prolonged high levels of cortisol produce a number of negative side effects one of which happens to be the production of abdominal fat, so that alone should encourage you to eliminate as much stress from your life as possible. Obviously that is not going to happen from one day of stress, but it is good information to help give you one more reason to eliminate unnecessary stress from your life. Plan well so when your competition day arrives it will truly be an enjoyable experience despite the fact that it will be somewhat overwhelming.\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"4. Hair and Makeup\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>I suggest getting your makeup done by an artist that has done many shows. Make sure you’ve seen their work and that you like it. It’s important that your makeup matches your tan and that the makeup is going to look good under bright stage lighting. If you are really good at doing your hair it’s fine to do it yourself but make sure looks natural and not overdone.\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"5. Tan\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>You should also get your spray tan done by a professional. You do not want an uneven blotchy tan. A too dark tan or a too light tan can be distracting and take away from your physique and the whole package you bring to the stage. Regular spray tanning at your local salon will NOT be dark enough. Check the venue's website to find out what company will be on site tanning. Make sure you follow the tanning company’s instructions to properly exfoliate and hydrate your skin the week leading up to the event. Once you have your first coat (the night before show) protect your tan by staying away from water and staying cool so you don’t sweat. You will want to sleep in lightweight clothing so you don’t mess up your tan while sleeping.\u003C\u002Ftd>\n\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\n\u003Ctr>\u003Ctd>\u003Cimg class=\"size-medium wp-image-3103 aligncenter\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002F0N6FBJYYYTHGK1MTTNHNK5F3MG.webp\" alt=\"12232872_718005611668107_8096993475404894462_o\" width=\"336\" height=\"504\">\u003C\u002Ftd>\u003C\u002Ftr>\n\u003Ctr>\u003Ctd>\u003Cimg class=\"alignnone size-medium wp-image-3104 aligncenter\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FS8MQJQ55WEQ64MFAQ05NQNQ6T7.webp\" alt=\"12240479_718005455001456_2450854193286776981_o\" width=\"336\" height=\"504\">\u003C\u002Ftd>\u003C\u002Ftr>\n\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\u003Ctd>\n\u003Ch3 style=\"text-align: center;\">FitBody Fusion National Bikini Athlete Kami Pellerin\u003C\u002Fh3>\n\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\n\u003Cultimate_heading main_heading=\"6. Suit, Heels & Jewelry\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>One of the most important decisions for a successful competition is the bikini. Make sure you find out the rules of the types of bikinis you are allowed to wear. The most important thing is that the suit fits correctly. You want to stand out on stage so jewel tones and blinged out suits help get you noticed. To save money, many bikini designers offer to rent or suits but you loose the advantage of the custom fit. There is no need to replace your bikini for every show. Get one that looks great on you and you can use it over & over.\n\nThe standard heel is clear and with a 5 inch heel. Buy your shoes ahead of time so you can break them in and practice posing. Typically the heels without the ankle strap are better. They hold your foot in place and are easy to slip off backstage so your feet can get a break.\n\nKeep jewelry simple. Stick with crystal (or costume jewelry), bangle bracelets, earrings and rings. Make sure that what you choose fits your style and looks good with your suit.\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"7. Posing\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\">\u003C\u002Fultimate_heading>\u003Ctd>You need to have your stage walk and posing perfected! You only have about 10 seconds on stage and you want to stand out the entire time. Taking a posing class is a great way to get familiar with a stage walk. \u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fcompetition-prep\u002F\">A coach can help you get a routine in place and then you can practice before show day\u003C\u002Fa>. Also, when on stage make sure to make eye contact and acknowledge the judges. It’s also important to make sure the judges can see your number at all times and that you remember what it is so you can follow their instructions. Many times the floor is carpeted so if you aren’t sure about the venue practice both on hardwood floors and low carpeting. The best way to know how you look is to videotape yourself posing. Relying on mirrors can get you in trouble when you get on stage and you need to be able to feel whether you’re in the proper position Once you think you have your routine down start videoing yourself doing it without the mirror. Stage presence is important. Be your most vivacious self and have fun. Don’t worry if you are shaking or nervous … even the pros feel this way sometimes.\n\nPracticing your routine as much as possible will allow you to perform it on stage without hesitation. Efficiently transitioning between your poses not only creates a polished and flawless presentation, it also allows more time to hold each pose. This becomes extremely important when considering the limited window you have to present months of hard work and training. Most competitions will only allot you approximately 10 seconds to complete your presentation. This equals roughly two seconds per pose if you present four poses and allow time for transitions. When you're on stage, you need to be able to get into your poses and \"feel\" how long you hold them so you don't run the risk of falling short on time and failing your routine.\n\u003Ch3 style=\"text-align: center;\">\u003Cstrong>Click the picture below to learn more about joining Team FitBody Fusion!\u003C\u002Fstrong>\u003C\u002Fh3>\n\u003Ca href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Fcompetition-prep\u002F\">\u003Cimg class=\"wp-image-3108 size-medium aligncenter\" src=\"https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FHRMN205CAWKM0HA66PVZVPD6YD.webp\" alt=\"Jami, Kami, Raquel, hana with text\" width=\"756\" height=\"504\">\u003C\u002Fa>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FC5HC6ZJ0Y265X1PX8HQCQN9P7B.webp","2015-09-11T16:00:00+00:00",{"id":292,"title":793,"slug":794,"excerpt":795,"bodyHtml":796,"featuredImageUrl":797,"featuredImageAlt":793,"author":769,"publishedAt":798},"The 4 Big Lies Carb-Haters Tell You About Sugar","the-4-big-lies-carb-haters-tell-you-about-sugar","“The foods you are eating are slowly killing you, making...","\u003Ctable>\u003Ctr>\u003Cvc_single_image image=\"2742\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"4 Big Lies Carb-Haters Tell You About Sugar\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:34px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>“The foods you are eating are slowly killing you, making you fat and poisoning you.” We have all heard and read this claim in advertisements, on potions, lotions, powders, packaging, television, radio and on the internet. These claims are usually attached to a sales pitch for “low sugar” and “sugar free.” It begs the question, is this accurate?\n\nIf you ask the average person what they think about sugar, most answers are:\n\u003Cul>\n\t\u003Cli>Sugar makes you fat\u003C\u002Fli>\n\t\u003Cli>Sugar is unhealthy\u003C\u002Fli>\n\t\u003Cli>Sugar will give you diseases\u003C\u002Fli>\n\t\u003Cli>Sugar will make you feel like crap\u003C\u002Fli>\n\u003C\u002Ful>\n\u003C\u002Ftd>\n\u003Cultimate_heading main_heading=\"Are all these claims really true? \" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>Is sugar really as dreadful as everyone seems to be making it out to be these days? Is sugar really killing you? The answer is no. These are the 4 big lies that carb-haters tell you.\n\nThe truth is \u003Cstrong>anything in excess can be unhealthy\u003C\u002Fstrong> and that includes sugar. If a person eats too many calories from sugar it will cause weight gain that can lead to many health problems. The same goes for any of the macronutrients (carbs, fats and proteins). If a person eats too many calories from protein it can cause other negative health ramifications as well as weight gain.\u003C\u002Ftd>\n\u003Cvc_single_image image=\"2741\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"What Else the Purists Will Tell You\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>Many purists will tell you that in order to lose weight you need to get rid of almost all the sugar from your diet. This is quite an unhealthy and unrealistic view. You could eat 43% of your calories from table sugar and still lose just as much fat as someone who only consumed 4% of their calories from sugar.\u003Ca href=\"http:\u002F\u002Fajcn.nutrition.org\u002Fcontent\u002F65\u002F4\u002F908.full.pdf\">(1) \u003C\u002Fa>One of the reasons we don’t encourage eating this amount of sugar is that you’re missing out on vital micronutrients through real food. That being said, you don’t have to get rid of every food that has sugar in it. \u003Cstrong>There are many whole food sources that are packed with micronutrients that contain sugar and are absolutely vital.\u003C\u002Fstrong>\n\nThose in the sugar-free crowd report a boost in their sense of well being as they eliminate sugar from their diets. And many fail to follow up with those same people and see how they feel as time marches on.\u003C\u002Ftd>\n\u003Cvc_single_image image=\"2744\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"What the Science Will Tell You\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003C\u002Fultimate_heading>\u003Ctd>\u003Cspan style=\"font-weight: 400;\">A sudden drop in sugar intake will trigger an increase of the hormones adrenaline (feeling good in times of crisis) and cortisol (the stress hormone associated with weight gain). The adrenaline spike may feel good but it is a short ride. When you cut that much sugar out of your diet at once the levels of the hormones adrenaline and cortisol are raised (the same hormones released during the “flight-or-fight” response). This creates a sense of well-being but also causes many other negative health ramifications. The rise in adrenaline initially provides that good feeling but it is short-lived. Eventually you will start to feel tired, run-down, stressed out and your cravings for sweets will increase. And after your willpower is spent resisting sugar from all directions, you'll be far more likely to give in eventually and binge. And that binging, if allowed to persist it could lead to a damaged metabolism, weakened immune system, accelerated aging and even eating disorders.\u003C\u002Fspan>\u003C\u002Ftd>\n\u003Cvc_single_image image=\"2743\" img_size=\"full\" alignment=\"center\">\u003Cultimate_heading main_heading=\"Finding a Better Balancing Act\" alignment=\"left\" main_heading_style=\"font-weight:bold;\" main_heading_font_size=\"desktop:24px;\" margin_design_tab_text=\"\">\u003Cb>So the question becomes how much sugar is reasonable? \u003C\u002Fb>\u003C\u002Fultimate_heading>\u003Ctd>\n\u003Cspan style=\"font-weight: 400;\">That depends on the person. I know nobody wants to hear this answer. We all wish there was a magical one-size fits all formula, but hear me out. If the person is getting the majority of the sugars in their diet from REAL FOOD that person probably doesn’t need to worry about their sugars as long as they are fitting them into a healthy macronutrient spread. If someone is eating the majority of their sugars from processed foods such as candy, and soda, chances are they aren’t going to be abiding by a healthy macronutrient spread in the first place. They will probably end up deficient in many micronutrients and may experience weight gain. \u003C\u002Fspan>\n\n\u003Cspan style=\"font-weight: 400;\">Does that mean that you can’t make a candy bar, a piece of cake or even a soda fit into your macronutrient plan? Absolutely not! Balance and moderation is the key. You can absolutely fit the foods you enjoy into a healthy lifestyle. The sooner people realize that food isn’t all good or bad, black or white, legal or illegal, the sooner they will be on their way to experiencing the ART of Living.\u003C\u002Fspan>\n\n\u003Cb>So before you allow anyone to shame you for eating a piece of fruit or even for eating a reasonably sized piece of cake on occasion, simply remember your macronutrient plan.\u003C\u002Fb>\n\n\u003Cspan style=\"font-weight: 400;\"> Tell people it fits into your healthy lifestyle because it fits your macros and watch their amazement as their eyes glaze over. If you are looking for a flexible starting point with nutrition or are ready to embark on a path of personal transformation, check out our coaching programs. And remember, the carb-haters are gonna hate no matter what. It could be their low blood sugar, or poor body image. Don’t let that stop you from eating REAL FOOD, and living well. \u003C\u002Fspan>\n\u003C\u002Ftd>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Fvc_single_image>\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FFG6VWHPKFX68SJSPDFEMW45NQX.webp","2015-08-11T16:00:00+00:00",{"id":800,"title":801,"slug":802,"excerpt":803,"bodyHtml":804,"featuredImageUrl":575,"featuredImageAlt":801,"author":769,"publishedAt":805},51,"Reclaim Your Power: Respect Yourself!","reclaim-your-power-subtitle-goes-here","It's so easy to get into a powerless mindset. Everything...","\u003Ctable>\u003Ctr>\u003Cvc_empty_space height=\"32px\">\u003C\u002Fvc_empty_space>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\u003Cvc_single_image image=\"796\" border_color=\"grey\" img_link_large=\"\" img_link_target=\"_self\" css_animation=\"right-to-left\">\u003C\u002Fvc_single_image>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\u003Ctd>It's so easy to get into a powerless mindset. Everything in our society tells us we are not enough... we aren't fit enough, attractive enough, hard working enough, etc. We live in a time where we are praised for hurting ourselves... go hard, take no days off, beast mode. I see trained athletes injuring themselves because nothing is good enough. How does that translate to non-athletes??? They get involved in exercise regimens that their bodies aren't ready for... hurt themselves, or at a minimum, get completely turned off & quit - thinking \"fitness is not for me.\"\n\nI have GREAT news!!!! This is not necessary. You get your power back when you start accepting & respecting yourself, and living a life of abundance. I believe that what we focus on and resist, is what persists in our lives. However, we are in control of this. You are enough!!! Does that mean we will shrivel up & stop making progress... NO!!! When we come from this place we feel empowered. We take better care of ourselves... eat better, find exercise activities we like, and don't overdo them & we get more enjoyment out of living our lives! Now that's power!!!\n\nDon't let anyone put you down... stand up for yourself, believe in yourself and the results will blow your mind. Remember, when other people put you down its about their own insecurities, so be unshakeable in your conviction. Finally, be open to experience new things and grow. We tend to be attracted to the familiar. We reclaim our power when we allow ourselves to experience all that life has to offer.\n\nYou are strong... You are powerful... You are a Leader.\n\n\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftable>","2015-03-17T16:00:00+00:00",{"id":299,"title":807,"slug":808,"excerpt":809,"bodyHtml":810,"featuredImageUrl":575,"featuredImageAlt":807,"author":769,"publishedAt":805},"Reverse Dieting: How Eating More Can Help You Lose Weight","what-is-reverse-dieting-how-eating-more-can-help-you-lose-weight","Yeah...I said eating more.Yeah...I said eating more. I often get...","\u003Ctable>\u003Ctr>\u003Cvc_empty_space height=\"32px\">\u003C\u002Fvc_empty_space>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\u003Cultimate_heading heading_tag=\"h2\" alignment=\"center\" spacer=\"no_spacer\" spacer_position=\"top\" spacer_img_width=\"48\" line_style=\"solid\" line_height=\"1\" line_color=\"#333333\" icon_type=\"selector\" icon_size=\"32\" icon_style=\"none\" icon_color_border=\"#333333\" icon_border_size=\"1\" icon_border_radius=\"500\" icon_border_spacing=\"50\" img_width=\"48\" line_icon_fixer=\"10\" main_heading_font_size=\"desktop:42px;\" main_heading_color=\"#000000\" main_heading_line_height=\"desktop:48px;\" sub_heading_style=\"font-style:italic;\" sub_heading_font_size=\"desktop:32px;\" sub_heading_color=\"#000000\" sub_heading_line_height=\"desktop:42px;\" main_heading=\"Reverse Dieting: How Eating More Can Help You Lose Weight\" main_heading_margin=\"margin-bottom:20px;\">Yeah...I said eating more.\u003C\u002Fultimate_heading>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\u003Cvc_single_image image=\"1160\" alignment=\"center\" border_color=\"grey\" img_link_large=\"\" img_link_target=\"_self\" css_animation=\"right-to-left\">\u003Cultimate_heading heading_tag=\"h2\" alignment=\"center\" spacer=\"no_spacer\" spacer_position=\"top\" spacer_img_width=\"48\" line_style=\"solid\" line_height=\"1\" line_color=\"#333333\" icon_type=\"selector\" icon_size=\"32\" icon_style=\"none\" icon_color_border=\"#333333\" icon_border_size=\"1\" icon_border_radius=\"500\" icon_border_spacing=\"50\" img_width=\"48\" line_icon_fixer=\"10\" main_heading_font_size=\"desktop:42px;\" main_heading_color=\"#000000\" main_heading_line_height=\"desktop:48px;\" sub_heading_style=\"font-style:italic;\" sub_heading_font_size=\"desktop:32px;\" sub_heading_color=\"#000000\" sub_heading_line_height=\"desktop:42px;\" main_heading=\"Reverse Dieting: How Eating More Can Help You Lose Weight\" main_heading_margin=\"margin-bottom:20px;\">Yeah...I said eating more.\u003C\u002Fultimate_heading>\u003C\u002Fvc_single_image>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\n\u003Ctr>\u003Ctd>I often get asked ... \"what is reverse dieting?\" so I want to address it here. What's even more important to understand, is why you would want to do it:\n\u003Cdiv id=\"content-wrapper-inner\">\n\u003Cdiv id=\"content-top\">\n\u003Cdiv id=\"block-views-Author-block_1\" class=\"block block-views\">\n\u003Cdiv class=\"content\">\n\u003Cdiv class=\"view view-Author view-id-Author view-display-id-block_1 view-dom-id-efec3c8cd4d3f17136a7ccaf14497c91\">\n\u003Cdiv class=\"view-content\">\n\u003Cdiv class=\"clearboth\">\n\u003Cdiv id=\"content-wrapper-inner\">\n\u003Cdiv id=\"content\">\n\u003Cdiv id=\"node-83881\" class=\"node \">\n\u003Cdiv class=\"node-inner\">\n\u003Cdiv class=\"main-content\">\n\u003Cdiv id=\"body-field\">\n\n\u003Cstrong>For athletes coming off competition, or dieters who have lost a significant amount of weight, reverse dieting can be the answer to the dreaded rebound weight gain and associated depression.\u003C\u002Fstrong>\n\nOnce you've lost weight, reverse dieting helps you keep it off. If you consume too many calories too soon after weight loss, the body will quickly store these calories for the next time you expose it to an extreme calorie deficit. This is referred to a yo-yo dieting in the weight loss world, and rebounding in the competition world. This can lead to rapid weight gain and potential long-term metabolic adaptation. Increasing calories incrementally, a reverse diet allows your metabolism to reignite and catch up to the surplus calories. The goal of the reverse diet for those that are at their target weight, is to increase calories with minimal weight gain. If done properly, it allows an easier transition from contest or competition shape to offseason maintenance eating.\u003Cspan style=\"line-height: 1.5;\"> \u003C\u002Fspan>\n\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Ftd>\u003C\u002Ftr>\n\u003Ctr>\u003Ctd>\n\u003Cdiv id=\"content-top\">\n\u003Cdiv id=\"block-views-Author-block_1\" class=\"block block-views\">\n\u003Cdiv class=\"content\">\n\u003Cdiv class=\"view view-Author view-id-Author view-display-id-block_1 view-dom-id-efec3c8cd4d3f17136a7ccaf14497c91\">\n\u003Cdiv class=\"view-content\">\n\u003Cdiv class=\"clearboth\">\n\u003Cdiv id=\"content-wrapper-inner\">\n\u003Cdiv id=\"content\">\n\u003Cdiv id=\"node-83881\" class=\"node \">\n\u003Cdiv class=\"node-inner\">\n\u003Cdiv class=\"main-content\">\n\u003Cdiv id=\"body-field\">\n\n\u003Cstrong>Everyone can benefit from reverse dieting to accelerate fat loss and avoid a fat-loss plateau when dieting.\u003C\u002Fstrong>\n\nReverse dieting can also be used to increase an individual’s metabolic capacity and stretch the ability to intake calories while holding at a maintenance weight\u003Cstrong>. \u003C\u002Fstrong>Using this strategy, and by assessing progress weekly and tracking increases in body fat in comparison to lean muscle mass, anyone can recover their metabolism and increase calorie intake with minimal increase in body fat. Once a person has reverse dieted, weight loss phases become much more effective and sustaining weight loss is much easier.\n\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\nThis strategy can recuperate essential metabolic hormones such as T3, testosterone, and leptin, which become down regulated during extended dieting. By making small and calculated increases to calories, the metabolism is often able to adapt to the increase with a corresponding uptick in metabolic output and thermogenesis. The incremental additions in calories enable the individual’s metabolism to burn more energy as a result of increased energy input.\n\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003C\u002Fdiv>\n\u003Cdiv id=\"content\">\u003C\u002Fdiv>\n\u003C\u002Ftd>\u003C\u002Ftr>\n\u003C\u002Ftable>",{"id":304,"title":812,"slug":813,"excerpt":814,"bodyHtml":815,"featuredImageUrl":816,"featuredImageAlt":812,"author":769,"publishedAt":817},"Flexible Dieting: How to Have Your Cake and Eat It Too","flexible-dieting-how-to-have-your-cake-and-eat-it-too","How to Have Your Cake and Eat It TooWe've all...","\u003Ctable>\u003Ctr>\u003Cvc_empty_space height=\"32px\">\u003C\u002Fvc_empty_space>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\u003Cvc_single_image image=\"1128\" border_color=\"grey\" img_link_large=\"\" img_link_target=\"_self\" css_animation=\"right-to-left\">\u003Cultimate_heading main_heading=\"Flexible Dieting\" heading_tag=\"h2\" alignment=\"center\" spacer=\"no_spacer\" spacer_position=\"top\" spacer_img_width=\"48\" line_style=\"solid\" line_height=\"1\" line_color=\"#333333\" icon_type=\"selector\" icon_size=\"32\" icon_style=\"none\" icon_color_border=\"#333333\" icon_border_size=\"1\" icon_border_radius=\"500\" icon_border_spacing=\"50\" img_width=\"48\" line_icon_fixer=\"10\" main_heading_font_size=\"desktop:42px;\" sub_heading_font_size=\"desktop:32px;\">How to Have Your Cake and Eat It Too\u003C\u002Fultimate_heading>\u003C\u002Fvc_single_image>\u003C\u002Ftr>\u003C\u002Ftable>\n\u003Ctable>\u003Ctr>\u003Ctd>We've all struggled with food at one point in our lives. If you're lucky, those times were few and far between. If you're like most of us, the struggle feels like a never ending battle. People obsess over food, misinformation runs rampant, yo-yo dieting reigns supreme and people shame, ridicule and bully each other over food choices https:\u002F\u002Fwww.nationaleatingdisorders.org\u002Forthorexia-nervosa.\n\nI've struggled too - after years of competing I had developed a binging disorder due to what I now know is being termed “orthorexia” (defined as those who have an “unhealthy obsession” with otherwise healthy eating may be suffering from “orthorexia nervosa,” a term which literally means “fixation on righteous eating.”) I was so obsessed with an unrealistic expectation to eat “clean” and be “perfect” that when I would eat a food I deemed “bad” it would set off a chain reaction and I would loose control and eat until I was sick or physically in pain. Food started to control my life! I avoided social situations because I didn’t want to be tempted by the food. Even a date night of dinner and a movie were off the table for my husband and I because smelling food I couldn’t have was torture. I snapped at my kids too many times due to my hunger and irritability. This was NO way to live! I later found out, many seemingly “healthy” icons I looked up in the fitness world were having the same problem but were too embarrassed to search out help. I needed a new way of living and to reprogram these bad habits. I had all the signs and symptoms of metabolic adaptation: I had a lack of energy, I lost my enthusiasm for training, I was unable to lose weight, despite chronically low calories, I lost menstruation, and my thyroid levels were off.\n\nThat's when I discovered flexible dieting. I put my own spin on it. As I trained competitors, coaches and trainers, I learned how to maximize results, not just in measurements of muscle and pounds, but also emotional growth.\n\u003Cp style=\"text-align: center;\">\u003Ca title=\"Transformation\" href=\"https:\u002F\u002Fwww.fitbodyfusion.com\u002Ftransformation\u002F\">\u003Cstrong>To Start Your Personal Transformation Click Here.\u003C\u002Fstrong>\u003C\u002Fa>\u003C\u002Fp>\n\n\u003Ch2>An answer to the question, \"what is flexible dieting?\"\u003C\u002Fh2>\nFlexible Dieting (Or commonly known as, \"If It Fits Your Macros\") is simply the tracking of macronutrients (protein, carbohydrate and fat) to achieve a body composition goal.\n\nMacronutrients or Macros make up the majority of our diets. \u003Cem>There are three main macros: Protein, Fat and Carbohydrate. One gram of each macro has a calorie value.\u003C\u002Fem>\n\u003Cul>\n\t\u003Cli>1 Gram of Protein = 4 Calories\u003C\u002Fli>\n\t\u003Cli>1 Gram of Carbohydrate = 4 Calories\u003C\u002Fli>\n\t\u003Cli>1 Gram of Fat = 9 Calories\u003C\u002Fli>\n\u003C\u002Ful>\nRather than typical calorie counting (e.g., eating 2000 cals a day) Flexible Dieters would track macronutrients (e.g., eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain. Flexible Dieting follows the belief that there are no miracle weight loss foods. No good or bad foods, just macro ratios.\n\nWhen you eat food your body isn’t thinking “Healthy or unhealthy?” it is simply breaking down the food and processing the macronutrients. This is why flexible dieting method is effective... you can change your body, you can eat whatever you want so long as you hit your macro goals. With this said, for good health it is also important that you are getting enough micronutrients as well. One of the ways to ensure that you are getting the proper micronutrients is to track your fiber intake as well. \u003Cspan style=\"line-height: 1.5;\">The \u003C\u002Fspan>\u003Ca style=\"line-height: 1.5;\" href=\"http:\u002F\u002Fwww.heart.org\u002FHEARTORG\u002FGettingHealthy\u002FNutritionCenter\u002FFiber-and-Childrens-Diets_UCM_305981_Article.jsp\" target=\"_blank\">American Heart Association\u003C\u002Fa>\u003Cspan style=\"line-height: 1.5;\"> recommends eating 14g of fiber per 1,000 calories consumed. I like the 80\u002F20 rule as a guideline... 80% unprocessed whole foods and 20% other.   \u003C\u002Fspan>\n\nIf you’re not in a calorie deficit you can eat all the “good foods” you want and go nowhere. Flexible dieting is effective because by tracking everything that enters your mouth, you stop the guess-work and take control over how & when you reach your goals. Flexibility is key because by focusing on your macronutrient intake rather than eating certain foods, you can still achieve your goals while enjoying life with everyone else. You can have your cake and eat it too! It's important to be able to function in social situations and not feel ackward. Because you can eat whatever you want (in moderation) it’s more mentally & emotionally sustainable.\n\n\u003C\u002Ftd>\u003C\u002Ftr>\u003C\u002Ftable>","https:\u002F\u002Fapp.fitbodyfusion.com\u002Fapi\u002Fv1\u002Ffbf-site\u002Fassets\u002FPESBJDVWPSHV41NCMPNHGK3R3H.webp","2015-03-14T16:00:00+00:00",[819,825],{"name":820,"slug":821,"stateLabel":820,"cityRegion":822,"virtualEligible":823,"status":824},"Florida","florida","Seminole — Tampa Bay Area",false,"open",{"name":826,"slug":827,"stateLabel":826,"cityRegion":828,"virtualEligible":829,"status":830},"Arizona","arizona","Scottsdale, AZ",true,"coming_soon",{"coaching":832,"competition-coaching":860,"transformation-coaching":889,"training":917,"shop":938,"returns":955},{"metaTitle":833,"metaDescription":834,"eyebrow":835,"title":836,"intro":837,"imageKey":838,"formKey":839,"formTitle":840,"cta":841,"sections":842},"Online Competition & Lifestyle Coaching | FitBody Fusion","Personalized online coaching for competitors and lifestyle transformations.","Online coaching","Aspire. 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Two coaching paths.","Competition coaching and transformation coaching share the same standard: individualized, sustainable, expert guidance.",{"metaTitle":861,"metaDescription":862,"eyebrow":863,"title":864,"intro":865,"imageKey":866,"formKey":867,"formTitle":868,"cta":869,"sections":870},"Online Competition Coaching | FitBody Fusion","Contest prep from improvement season through show day and beyond.","Online competition coaching","From start to stage","You’ve thought about stepping on stage. Stop thinking. Start doing.","competitionHero","competition","Ready to step on stage?","Apply for competition coaching",[871,875,879],{"eyebrow":872,"title":873,"body":874},"Built around you","Personalized attention every step of the way","Your coach guides you from improvement season through prep, show day, and a deliberate post-show plan.",{"eyebrow":876,"title":877,"body":878},"Show-day support","Never alone backstage","FBF coaches support athletes at national-level and sponsored regional shows when it matters most.",{"eyebrow":880,"title":881,"body":882,"bullets":883},"Your package","Everything you need to compete","From first show to the Olympia stage, our team has the experience to get you there.",[884,885,886,887,888],"Regular evaluations","Customized nutrition and training","Peak week and show-day support","Posing guidance","Off-season recovery planning",{"metaTitle":890,"metaDescription":891,"eyebrow":892,"title":893,"intro":894,"imageKey":895,"formKey":896,"formTitle":897,"cta":898,"sections":899},"Online Transformation & Lifestyle Coaching | FitBody Fusion","Flexible nutrition, training, and accountability coaching built around your real life.","Transformation & lifestyle","A program designed for your life","You’ve tried the diets and bought the programs. This time you won’t be doing it alone.","transformationHero","transformation","Ready to transform?","Start your transformation",[900,904,908],{"eyebrow":901,"title":902,"body":903},"Sustainable by design","The ART of living","Aspire. Reach. Thrive. Build the skills, habits, and confidence to create change that lasts.",{"eyebrow":905,"title":906,"body":907},"Real change","Transform your body and mindset","No fad diets or quick fixes. Your plan evolves with your metabolism, lifestyle, and goals.",{"eyebrow":909,"title":910,"body":911,"bullets":912},"Included","Comprehensive transformation coaching","Expert guidance and direct accountability from anywhere in the world.",[913,914,884,915,916],"Personalized nutrition","Custom training","Direct coach access","Progress tracking",{"metaTitle":918,"metaDescription":919,"eyebrow":920,"title":921,"intro":922,"imageKey":923,"cta":924,"sections":925},"Training Assessment | FitBody Fusion","Movement assessment, customized training, and expert form review.","In person · virtual","Training assessment","Most people train hard their whole life and never reach their potential. One assessment changes that.","trainingHero","Get started",[926,930,934],{"eyebrow":927,"title":928,"body":929},"Built for you","Customized program design","A program written for your body, schedule, goals, and equipment access.",{"eyebrow":931,"title":932,"body":933},"Move better. Train safer.","Targeted movement optimization","Our nine-step screen evaluates the seven major movement patterns to identify limitations and untapped potential.",{"eyebrow":935,"title":936,"body":937},"Ongoing support","Personalized 1:1 coaching","Receive form feedback, technique corrections, and accountability after your assessment.",{"metaTitle":939,"metaDescription":940,"eyebrow":941,"title":942,"intro":943,"imageKey":944,"cta":945,"sections":946},"Shop | FitBody Fusion","Performance apparel for the FitBody Fusion family.","Official FBF gear","Built to train. Made to belong.","Performance apparel built for athletes who compete, transform, and thrive.","shopHero","Shop FBF gear",[947],{"title":948,"body":949,"bullets":950},"FBF Gear","Shop women’s and men’s apparel, accessories, and team essentials.",[951,952,953,954],"Leggings and shorts","Bras and tanks","Jackets and tees","Accessories",{"metaTitle":956,"metaDescription":957,"eyebrow":958,"title":959,"intro":960,"imageKey":961,"sections":962},"Returns & Exchanges | FitBody Fusion","FitBody Fusion shop returns and exchanges.","Shop support","Returns & exchanges","We want you to love your FBF gear. If something isn’t right, we make the return process straightforward.","returnsHero",[963,971],{"title":964,"body":965,"bullets":966},"How to return or exchange","Email shop@fitbodyfusion.com with your order number before sending an item back.",[967,968,969,970],"Items must be unwashed and unworn","Return within 14 days of delivery","Keep original tags and packaging","Refunds process within 3–5 business days",{"title":972,"body":973},"Return shipping address","FAO FitBody Fusion Returns · 2135 Sun Valley Rd · San Marcos, CA 92078",1786490899804]