Living Fitness

Building muscle and losing fat each require their own separate strategies. ⚡️

Notice for both, you should increase your protein intake. Most women when they come to me are only eating about 60g of protein a day! You should aim for .8-1g of protein per lb bodyweight in general regardless of your goal.

You must eat in a caloric deficit to lose fat and a caloric surplus to gain muscle. These are facts. So be sure to be strategic and seasonal with your diet.

If your goal is to build muscle, you must incorporate compound movements such as squats and deadlifts as well as progressive overload into your routine.

If your goal is to lose fat, you can utilize HIIT and cardio in the right amounts (too much can increase cortisol levels which are counterproductive to fat loss). But be sure to keep up your strength training to maintain muscle mass and keep your metabolism revving during the fat loss process.

Recovery, sleep and stress management are of the utmost importance to both building muscle and losing fat.

What are your goals for January?

Weight fluctuations are absolutely normal and you shouldn’t stress over them. Here are 5 top reasons you may see your weight being erratic.

1. You ate more carbs than usual. If you eat the same calories for one meal as another, but one has a higher percentage of carbs, you would weigh more after the higher carb meal. This is because 1g of glycogen (stored carbohydrate) contains 3g of water.
2. You ate more salt than usual. Most of you know this: sodium causes water retention.
3. You’re going to start your period. Right around this time, your body experiences an increase in the hormone progesterone which activates the hormone aldosterone, which causes the kidneys to retain water and salt.
4. You worked out hard yesterday. Your body releases cortisol during exercise, which can impact your fluids and cause your body to retain water. Also, more blood flow leads to the swelling of the muscles. Also inflammation created by the microtrauma (small tears) in muscles created during the workout can cause water retention. This happens a lot especially when someone first starts working out.
5. You need to p**p (or p*e). You could just be full of sh*t! This and/or p*e can add up to 1 or 2 lbs on the scale!

Am I missing anything? Please comment below if you have any other reasons!

Ever heard of functional training? 🏋️‍♀️

Functional training focuses on exercises that mimic everyday activities, enhancing your ability to perform those activities. 🏋️‍♀️🏃‍♀️

From squats to kettlebell swings, functional training strengthens your muscles, enhances your flexibility, and even boosts your metabolism, contributing to weight management. 💪👙

When we train our 1:1 clients, we like to combine functional exercises with hypertrophy training exercises in each workout so that we can build as much muscle as possible while still keeping our bodies mobile and functional!

Low Carb Dinner Recipe

Posted • Twinning Today with one of my favorite clients 💕💪

Stephanie has come a long way… when I first had her, she was unable to lift her right arm past her chest. After going through my shoulder protocol plus several months of strength training, Steph has full range of motion in her shoulders and can press overhead a moderate amount of weight.

Motivation to drink your H2O 💦

You hear it all the time from me. You should be drinking AT LEAST 1/2 your bodyweight in ounces + 20 ounces for every hour of exercise daily. If you’re short on hitting your water goal, build up slowly over time. Yes, you may notice increased trips to the bathroom at first, but as your hydration levels normalize, this will even out. Try front loading your water intake and taper off around 6-7pm to reduce frequent bathroom trips at night while you’re trying to sleep!

Meet Janet and Lowell! ❤️ I won’t tell you their age- you would never believe me anyway! Janet has been training here since we opened in 2004 and can lift more than most women half her age! She runs circles around her children and grandchildren and has boundless energy. Strength training is one of the best things you can do to stay young and healthy!! 💪💪💪

Sly, thanks for all your support through the years!

It's now easier to call Living Fitness.

Summer is in full swing! 😉 Come smash your goals with us! 👙☀️🌊

Living Fitness updated their business hours.

We are excited to welcome Karen to our Living Fitness Team! Karen will be teaching one-on-one Pilates sessions in our Pilates studio here at Living Fitness! Karen received her comprehensive training certification from the world-renowned BASI Pilates and also holds comprehensive certifications in yoga and barre. 🤩

What I love about this girl is how she gives an awesome workout, but does so in a calm, relaxing way, so your body feels worked, yet your nervous system is relaxed! This could be because she is also a Master Reiki Practitioner! 🧘‍♀️

Pilates is best learned in a one-on-one environment for best results. Karen is filling up fast, so if you’re interested in getting on her schedule, please send us a message.

Newport Beach Personal Trainers Welcome to Living Fitness Living Fitness is the finest Personal Training facility in Orange County, offering world class Personal Training and Pilates instruction. We are conveniently located at the Newport Coast Shopping Center with excellent parking, full service locker facilities, towel service a...

Wishing everyone a Happy Easter! 🐣🐰