FAQs
This is an ever growing list of questions I get asked often. Hopefully you will find your answers here!
"Do you recommend any supplements?"
I recommend branched chain amino acids to aid in recovery. They help with muscle soreness and repair. I personally use this after workout supplement. I generally recommend taking them immediately post workout, but if your program includes long workout sessions--an hour or longer--then you can sip on them during the workout. If you forget to take them, research also shows that they work well taken just before bed to help your muscles recover while you sleep.
Taking a multivitamin is generally a good idea, as well. I don't have a particular brand. I take whatever I can find at the time. Right now I'm just taking a women's One A Day multi.
If you have joint issues, I have seen huge success with my clients who start taking Move Free Ultra. (Move Free makes a lot of different supplements, but I've found the Ultra to be the most helpful.) You can find it pretty much anywhere, it's a tiny little pill, and it has no side effects--All good things!
"How long should I wait to workout after I eat?"
If you just stuffed yourself with a massive meal and you are about to crush a high intensity workout with a lot of jumping or inverted moves, I'd give yourself a good hour before working out. But if you just ate a salad with some grilled chicken or if your workout is lower intensity, you are ok to go ahead and jump into your workout within 20 minutes or so.
"Will working out on an empty stomach help me lose fat faster?"
You can find research to tell you anything, but I stand firmly on the fact that, yes, FAT IS STORED ENERGY, BUT you're not going to lose a ton of fat doing fasted workouts. You need to eat and workout in such a way that you are burning more energy than you are taking in over a period of weeks--not minutes. If you enjoy working out without anything to fuel you, be my guest. But I have seen no evidence that this is going to help you reach your goals any faster than if you eat a nutritious meal and then go workout.
"Do I have to eat breakfast?"
I used to be one of these "I'm not hungry in the morning" people. That changed when I actually got healthy, strong, and active. If you are still not hungry in the morning after following the plan I've written you, let me know, because either you're cheating on your plan or your workouts are too easy. ;)
"I hate lifting weights. I only like cardio. Do I have to lift weights?"
Do you like being squishy and soft with zero muscle definition? If so, no. You do not have to lift weights.
If you want to look toned, sleek, and impressive, then you're going to have to get over your aversion to picking up heavy things.
"I hate cardio. I only like lifting weights. Do I have to do cardio?"
If you mean, "Do I have to run for miles and miles?", then no. But if you mean, "Do I have to get super sweaty and out of breath and feel my heart pounding out of my chest?" , then my answer is, "Probably at some point in your program." Why? Because--like I always say--fat is stored energy, and the more fit and lean you get, the more your body adapts to your energy outputs, which means you're either going to have to start eating less or start burning more calories in order to use up that last few pounds of fat. I have found that rather than taking the risk of my client not getting the nutrients they need because they're trying to eat so low calorie, it is more healthy and much more enjoyable to continue eating a moderate amount of food and just add a little cardio to help get the client's burn up.
"My friend does Crossfit, Beachbody, Orange Theory, etc. Are those good programs?"
The best fitness program is the one you actually do. If your friend loves it and is seeing success on it, great! If you would like to try it because you think it is something you would enjoy, do it! I'm not going to sit here and tell you what's wrong with other programs and make it sound like my programs are better than everyone else's. Do I think I write a darn good program? Sure, I do. Do I think those coaches do, as well? They probably do just fine. But I will say this: I am your coach, your success is my success. If you fail, I fail. We're a team. So settle in, put your blinders on, and stay focused on YOUR plan. If you do this, I promise you won't care what your BFF is doing.
"How do I stick to my program when my partner is unsupportive?"
I'm not going to sugar coat this. If your partner likes eating junk food and not moving their body, that makes it more tempting for you to follow in their footsteps. But at the end of the day, it's a matter of you letting go of what THEY are doing and just do you. Do NOT shame them when they bake brownies or eat chips on the couch. Don't say anything at all. This is not their dream. Not their goal. Not their life. Let them be who they want to be. And you be who you want to be. If they offer you a sticky bun, say no. If they beg you, say no. If they cry and say how boring you are now, say no. The end. I know it's not fun or easy or sexy. But those are the facts. If you keep doing what you've always done, you will stay fat and unhappy. Something's gotta change. And it's going to be that you say no when you used to say yes. If they are truly unsupportive, it will suck for awhile, but I assure you that if you will not give in and will stick to your values, eventually they will give up trying to stop you. And from what I've seen, they will ususally begin to make some changes for themselves. Be that inspiration. BUT DON'T TRY TO MAKE THEM DO ANYTHING. Just quietly crush your goals.
"I don't like healthy food. What can I do?"
Do you like being fat and sick? If not, then put your big boy pants on, eat the vegetables, drink the water, and stop whining. Food is fuel. Yes, it's also enjoyable and fun, but your goal over the course of this program is to shift your mindset from food as a reward to food as fuel for feeling good and healthy. Over time, you will learn to enjoy the taste of foods that make you feel good and to associate the taste of junk food with feeling like tired, foggy, flabby garbage.
"How do I stick to my program with kids in the house?"
This one blows my mind. They're children. They cannot shop. They cannot purchase their food. They do not cook their meals. Who does? Who makes those choices? You. Do they cry when you serve grilled chicken and roasted broccoli? That's because that's not what you were buying them before. That's how you trained them. Now you're retraining them. That's ok. They will not starve. They will not die. And eventually, when that becomes a normal meal in your household, they will eat it. And when they are 45 and healthy, they will thank you for not giving in to their wailing for corndogs and potato chips because you just couldn't stand them screaming. Stop buying the things that tempt you--even the stuff you buy "Because the kids love it". I don't care if they love it. It will make them sick and fat. It has made you sick and fat. Buy healthy snacks, cook healthy meals, take this time that they live with you to teach them about nutrition and how to make choices that will make them feel good and live long lives. And if this is really a struggle, purchase my Nutrition Coaching, where I will go more in depth to help you create meal plans for you and your family.
"This person I know says keto/paleo/low fat/whole 30, etc. is the best diet. What do you think?"
The best diet is the one you can stick to for the rest of your life that also helps you maintain your health. If you study the diet your friend recommends and decide "Yes. I will enjoy and be able to eat like this for the rest of my life in any situation and get all of the nutrients I need" then that is the diet for you! And I will support you. Unfortunately, most of the diets your friends are doing are not sustainable, and are questionably healthy at best. I'm not saying you wouldn't lose weight if you try it. I'm saying it wouldn't last, it would be ridiculously difficult, and--depending on the diet--it might even make you sick. I don't recommend a diet, per se. I teach you to eat nutrient dense foods 99% of the time, eat the junk food you like in moderation and without guilt, and only eat the amounts that you need. I don't cut out any foods. You CAN have anything. Just make it fit into your menu in a way that it is balanced and not overloaded one direction or another. It sounds too simple, takes some time to learn, but is sustainable forever.
"What should I do first? Cardio or strength?"
I like to keep it simple: If your primary goal is muscle/strength gain, start with the weights. If it's fat loss or improvement in that specific sport (running, rowing, biking, etc), then start with cardio.
"Can I drink alcohol on this plan?"
How serious are you about reaching your goals as quickly as possible? The bottom line is that, while you may be able to fit alcohol into your nutrition plan, the impact it has on your metabolism and how readily your body wants to burn fat can significantly impact your physique. Not to mention the fact that if I ask a room full of people to raise their hand if they have total control over their snacking while drinking, one person will raise their hand--and he will be lying. Alcohol brings your focus into the moment, making it easy to forget what your goals are for 3 months down the road. You'll get your YOLO on and binge on whatever is sitting in front of you. And the scale will remind you for several days afterward. So I recommend no alcohol during your program. Once you have reached your desired results, we will start talking about how alcohol CAN fit into a healthy lifestyle. But that comes later. For now, enjoy a break.
"How many calories should I eat?"
Every body is different, so it's hard for me to give a perfect answer that applies to everyone here. If you are looking for guidelines (and not ready to take the plunge into working with me), I recommend going to this site and using their calculator to help you get an idea of where to start with calories and macros.
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"I have been doing the plan for X number of weeks? Why am I gaining weight?"
There are a few possible answers here:
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1. You are not consistently following the program. Either having big meals that don't follow the guidelines and not tracking every bite/drink that goes into your mouth OR you're not doing your workouts regularly. Obviously this will prevent you from losing weight and may actually cause weight gain. (FYI, this is the most common reason...)
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2. You are new to exercise and are building muscle quickly. A cubic inch of fat weighs less than a cubic inch of muscle. If you are losing fat and building muscle, this may not always equal a lower weight on the scale because your muscle weight is going up as your fat weight is decreasing--causing your weight to either stay the same or go up. STAY CONSISTENT, this will eventually pan out and your weight will begin to drop. And now you've got some impressive muscles to show off!
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3. You are not eating enough. This can be a confusing reason, but let me explain. If you are working out hard and stressing your body and then not giving it what it needs to recover and heal, your body will freak out and start holding onto EVERYTHING. Your hormones may go nuts. You may mess up your thyroid. Your hair and skin may get less healthy. Your energy levels may be low. And on top of it all, you'll still be flabby. When your body feels SAFE and well taken care of, then you can build muscle, shed fat, and FEEL GOOD doing it. So make sure you are eating a healthy amount of food for your goals.
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4. You may have a medical condition that needs to be treated by a physician. Hormones, thyroid, diabetes, even inflammation can cause issues with weight loss/gain. If you suspect something underlying may be causing you to struggle with your weight, please see your doctor.