March 28, 2017

Whenever I start working with a new client, I’m encountered with some of the popular preconceived notions and misconceptions regarding nutrition, strength training (ST), the mindset needed for the process of improvements in those areas, and ultimately reaching one’s goals. Here’s an inconclusive list of all the facts I want my clients to know:

1. “I want my fat to turn into muscle”.
Muscle tissue and fat tissue are two very distinct tissues, you cannot change one tissue into the other. The goal...

February 15, 2017

The hip hinge is one of the foundational movement patterns everyone should learn how to do. The hip hinge protects and strengthens your lower back, strengthens your lower body musculature (a plumper butt, anyone?), increases core stability (core strength), hip mobility (range of motion), and hamstrings flexibility. And let’s admit it, majority of us have super tight hamstrings and we use our lower back more than we realize.

What is the ‘functional use’ of a hip hinge? we hip hinge when we want...

January 27, 2017

In the past, I’ve had 3-4 dedicated sessions for cardiovascular exercise (cardio) as part of my weekly routine. Later on, the busier I got with school and work, the less flexibility I had with my schedule, and the more I prioritized strength training over cardio. Throughout the years I learned that, contrary to popular belief, conventional cardio isn’t the only way to maintain/ lose weight, or is even needed for heart and lung health.

Most people will hop on the treadmill when trying to lose we...

January 24, 2017

“That’s it. This time, enough is enough. I’m tired of being tired all the time. I’m tired of feeling out of shape. I want to lose my stomach and I want slimmer arms. I want to have energy again”. Does this internal monologue sound familiar to you? Throughout my personal training career, I’ve encountered many women (and men) who all desired the same goals. They wanted to feel strong and look better.

Why is this so hard to achieve, especially today? Why do obesity rates consistently climb ev...

January 19, 2017

The most extreme, suboptimal type of diet/ exercise program would ‘work’ up to a point.
Decided to lose weight and eat 800 calories a day? You'd lose weight.
Decided to start running every day to trim down? You'd trim down.
Decided to start strength-training with a really inefficient, injury-promoting exercise technique and programming? You'd gain muscle and get stronger.
Decided to eliminate one specific food or a food group because some writer in a fitness magazine said eating it 'is the...

January 9, 2017

Despite the increasing number of people who regularly strength train, majority of the global population associates strength/resistance training (ST/ RT) with bodybuilders. The first picture that comes up to one’s mind when talking about RT is of a muscular guy lifting some really heavy weights while grunting at the gym. Unfortunately, this is not the best association to have in mind and is definitely not the best represenation of whatST is all about. Therefore, the purpose of this article is to...

December 12, 2016

Most people have no idea where to start when it comes to creating a fat loss diet. There is so much information out there, and often times the information is conflicting, making it quite difficult to determine what steps to take.

If you’ve been eating healthy – focusing on protein, vegetables, fruits, whole grains, and healthy fats for several months – but you still haven’t seen any changes in your weight or physique, you’re in for a life changer.

First, let me emphasize that your age, gender...

November 30, 2016

Up until my senior year in high school I didn’t care much for my weight. One of my favorite foods to eat for dinner was eight (yes, eight) pieces of toast with butter and jam; since I had always been active and ate intuitively, I had no weight issues. During my senior year, I focused all my time and energy on studying for finals and became less and less active. My daily inactivity, combined with regular food consumption, led me to gain about 10 pounds.

My boyfriend at the time told me on several...

November 21, 2016

It all started when I was 18. At the time, I was slowly recovering from an eating disorder known as Anorexia Nervosa, and my dad was trying to lure me into the gym.

“You know, there’s a way you can eat a lot more and still be skinny?” he said. “Come to the gym with me.”

It’s funny how different my ideal body was 10 years ago. If you call me skinny nowadays, I won’t appreciate it. You can call me buff, lean, or strong looking, but do not call me skinny.

My first time at the gym was immensely unprodu...

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