Nutrition Tips and Tricks

Remember that good eating habits can take month’s and sometimes years to form, but as long as you take small steps first you will have no problem adjusting. Don’t look at this as dieting, keep an open mind, everything that I share with you is not a diet, it’s a healthy and balanced way of living and a little scientific too.

Questions for YOU
1- How many calories do you need ?

2- Do you eat 4 to 6 small meals every day?

3- Do you Combine lean protein and complex carbs and healthy at every meal?

4-  Do you Drink lots of water?

5- Do you Eat every 3 to 4 hours?

6- Do you ever miss a meal, especially breakfast?

7- Do you love fresh fruits and vegetables?

8- Do you Stick to proper portion sizes?

9- Do you Research and create new recipes?

Check Back Next Week to Learn More about these Questions as we break down each one and apply it to your busy lifestyle!

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Move of the Month: Combination Forward Lunge with a Reverse Lunge

The Move of the Month is a favorite of most of my clients. When I tell them we’re going to be doing combo front and reverse lunges, all in the same exercise, they SMILE and clap their hands and say “yes, I was hoping for front and reverse lunges!”

Okay, maybe they’re actually screaming, “Have you lost your mind?!”

Front and reverse lunges are a great way to warm up the legs and build endurance while challenging all your favorite leg muscles (the hips, glutes and thighs) as well as your stability muscles and your ability to not fall over when doing things on one leg.

The trick with this move is to keep the front lunge slow and controlled rather than slamming your foot into the floor. The idea is to use the momentum to carry your forward and then control it with a soft landing, keeping the weight in the heel. The knee lift in the middle is optional (but a great way to challenge your balance) and then the reverse lunge shifts the focus to completely different muscles in the same leg (the quads and hip flexors).

As always, avoid this move if you feel any pain or you’re having trouble getting your form down.

Do it right: Step the left leg forward into a lunge (make sure the knee doesn’t go over the toes, although it may go slightly over the ankle). Push into the heel to bring the left foot back. Touch the floor if needed and lift the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 8-16 reps on the same leg (on rep includes both a front and reverse lunge) and switch sides. You can also alternate legs.


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