ACSM Certified Personal Trainer * * E-RYT 200hr
Site Content
LIVFIT Services
LIVFIT Favorite Exercise
LIVFIT Services
PERSONAL TRAINING
(12) 1hr Sessions, 3x per week
Includes:
Full Body Assessment
Nutrition Recommendations
Strength & Cardio Training
$200.00
NUTRITION ANALYSIS
Initial Consultation & 2 Face to Face
Follow-ups every 4 weeks
$75.00
FRESH MEAL PREP
48 Prepared Meals, Less than 350 Calories
Low Sodium to help you in your weight loss journey $300.00
** 24 Meal Option $150.00
Chicken & Broccoli, Teriyaki Grilled Chicken Pasta Stir-Fry, Beef Ravioli, Steak, Potatoe, Green Bean, Ground Turkey Chilli, Talapia Normandy.
FRESH VEGETARIAN MEAL PREP
48 Prepared Meals, Less than 420 Calories
Low Sodium to help you in your weight loss journey $350.00
** 24 Meal Option $175.00
Stuffed Seitan Bell Pepper, Spicy Orange Tofu Stir Fry, Spinach & Mushroom Ravioli, Sweet Potato & Egg
LIVFIT Recipes
LIVFIT Favorite Exercise
LIVFIT Services
CINNAMON CRUNCH PROTEIN💥 Makes 16-18
Ingredients
- 1C Oats
- ¼C Quest Cinnamon Crunch Protein Powder
- ½C Nut Butter of your choice (I used almond)
- 2t Cinnamon
- ⅓-1/2C Maple Syrup
- 1t vanilla extract
- 1-2T coconut oil, melted
- 1T Chia Seeds
- 2T Ground Flaxseeds
- Pinch of Sea Salt
Instructions
- Combine dry ingredients in a mixing bowl.
- Add in wet ingredients and combine.
- Form teaspoon-size scoops of dough into balls
- Chill.
LIVFIT Favorite Exercise
LIVFIT Favorite Exercise
LIVFIT Favorite Exercise
WHICH MUSCLE COULD NEVER BE TOO STRONG? Well, your posterior deltoids (back shoulder) These are one of my favorites to train, love them! They are tiny muscles that, when strengthened, can prevent a host of common injuries and ailments. They are commonly weak because as humans most everything we use our arms to do is in the front of us, so a lot more emphasis is placed on the anterior or the front and lateral deltoids. When the anterior and lateral deltoids get much stronger than the posterior, being also bigger muscles, to begin with, you get forward-rolled shoulders and BAD back posture that we all know about. Secondly, for any gym going people or those who exercise otherwise, the same thing occurs except it gets further amplified because we are incorporating resistance training into the equation, most of which is in the front of us involves holding onto something. Even worse than that is everybody wants to bench press and do push-ups which actively builds the crap out of anterior delts while neglecting the posterior and creating the quickest most effective way to achieve problematic muscular imbalance.
SOLUTION?? Work the rear delts regularly, and if you lift weights do it at a very minimum one upper body pull exercise for every one upper body pushing exercise you do.
Lifting vs. Cardio
Lifting vs. Cardio
LIVFIT Favorite Exercise
WHICH IS BETTER, WEIGHT TRAINING or CARDIO TO LOSE WEIGHT???, you ask....🤔
You’re right.... but you’re wrong! You shouldn’t lift weights to lose weight. You shouldn’t do cardio to lose weight. You shouldn’t exercise to lose weight. You should just eat less to lose weight. Cardio does generally speaking actually burn more calories than resistance training. If you do enough cardio your body will make adaptations that make your body more efficient while performing cardio exercises. Cardio also makes you hungry, your body will want to refuel the tank. Many people actually overeat as a result.
Weight training is great at making you stronger and improving your basal metabolic rate (BMR) by adding more tissues to maintain. Weight training will improve your heart health, bone health, joint health and obviously muscle health. While it does improve your BMR, muscle burns about 10cal a day but it will also make you hungry and potentially cause you to overeat. As you’re losing weight it’s good to lift weights to maintain your strength. If you eat enough protein, it’s possible to maintain your muscle mass and even build more as you go. 💪🏻 The only way to burn fat and weight is to have a sustained caloric deficit even if you’re incredibly fit you will still gain fat if you overeat. Exercise can help but is not effective by itself. Focus on your diet first to lose fat. Abs are made in the kitchen not the gym. Eat food and not too much. Lots of greens, the right amount of carbs and protein. If you’re not losing weight you’re still eating too much.
LIVFIT FAQs
Lifting vs. Cardio
LIVFIT FAQs
FIVE MINUTES TO HAPPINESS 🐒 No monkeying around... I’m starting right NOW, so should you! If you aren’t naturally a happy person, take time each day to cultivate what brings you true happiness. Many of the happiest people on earth are also those coping with the most serious challenges. They have learned to make time for those simple yet superb pleasures that can be enjoyed quickly and easily. Cultivating a happy heart takes no more than five minutes. The resultant delight will be neither complex or complicated, but it will be profound and it will serve as a reminder that there IS always a reason to smile 😃 If you start by pursuing activities you already enjoy & gradually think of new & different ways to fill your daily five minutes of happiness, you’ll never be without something to smile about. Live more in the moment and less in your mind. I make this promise to you, do you promise me you’ll take 5⁉️