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If your energy sucks during your workouts or you feel like you tap out mid-way through…might be time to start paying closer attention to your meal timing and nutrition around your training sessions
This is an example of a pre-workout "snack" I'll consume about 45...
Simplicity = Long Term Satisfaction
When you ‘train’ your body and mind to crave simple (and nutritious) meals, you will always feel satisfied! And when you learn to prepare your food in a way that supports your goals, life just becomes so much easier
The more elaborate and...
The primary goals of your post-workout meal are to:
- calm the nervous system AKA stress response from training
- get into a parasympathetic state (rest and digest mode)
- kick start the recovery process
- stimulate protein synthesis (making new proteins) and avoid a catabolic state (break down)
Post...
Scales lie. That's just the way it is. What should be an objective metric is often inaccurate, difficult to decipher, and not directly correlated with your progress.
In general, the scale is probably my least favorite tool to track progress.
BUT, I do think it has its place when...
To watch this episode, please visit Rachel’s YouTube channel.
Find Ashleigh VanHouten on Instagram @themusclemaven and subscribe to her podcast Muscle Maven Radio
In this episode, we dive into common questions surrounding sweeteners, how to improve digestion,...
In the last post, we chatted all about tracking macros and why it can be beneficial in helping you reach your goals.
Quick recap on why tracking your food can be helpful:
- Creates structure, direction, and ultimately more control
- Makes you aware of your eating habits and how those habits...
I get this question A LOT...
Do I need to track macros to lose weight?
First of all, what are macros?
Macros, short for macronutrients, are the carbs, fats, and protein that make up food and provide energy for our bodies.
Breakdown:
- 1g Protein = 4 calories
- 1g Carb = 4 calories
- 1g Fat = 9...
Last week, I shared with you my recommendations for calculating how much protein you need based on your specific goals, age, circumstances, etc.
If you missed it, check out this blog post.
Now that you know how much protein you should be consuming, let's chat about where...
I get this question ALL the time:
How much protein should I be eating?
Well, the cool thing about protein is that no matter what 'type of diet' you are following (unless it's a low-protein diet which I personally wouldn't recommend to anyone unless there was a certain medical reason for it),...
What are the BASICS FOR BUILDING MUSCLE?
To start, is it possible to build muscle and lose body fat at the same time (AKA body recomposition)?
General Answer: yes... BUT, there are different factors and scenarios to consider when talking about body recomp so it does...
I went on vacation in Miami the week before last and enjoyed lots of sunshine, Cuban coffee, and yummy food
One of the biggest takeaways from the trip was the ability to enjoy foods that I wouldn't normally eat and not feel guilty about it AT ALL
This used to always be a...
Emotional Eating and How to Get Control of It.
We’ve all been there. A particularly stressful day, a bad break-up, a deadline looming, and you find yourself elbow deep in your comfort food of choice. For me, it used to be ice cream. No matter what I was dealing with, I always knew I had two...
