Move Well Be Well

01/22/2023

Hello! Just a friendly reminder that the scale doesn’t tell the whole story. I started IF on November 12th by doing 18/6. This chart I’m posting shows the last 6 weeks of my journey. You can see my weight has increased, but because I also calculate my body fat each day, I am able to see the weight increase on the scale is due to increased muscle mass (I lift 2-3 times a week).

Keep those measurements and progress photos consistent. They tell much more of your story than just the scale alone. ❤️

02/08/2022

It’s TRX Tuesday 😍

You guys, this may be my favorite TRX move to date. It’s a single-leg (pistol) squat to single-leg reaching RDL. This hits your quads and entire posterior chain (glutes, hamstrings, calves, and low back), while engaging 💯 core muscles. As a bonus, you also get a great lat stretch as you reach your arms forward. I’m in love!

03/26/2021

Upper-body + core challenge

If you can hold a plank for at least 2 mins and have good shoulder health, I challenge you to try the following:

20 plank dumbbell passes(10 per side) - place dumbbell on outside of your hand, reach through and pick it up (no throwing or dragging) and place on the outside of your other hand. Repeat.

4 dynamic planks (low plank to high plank), Alternating sides after 2

20 shoulder taps (10 per side) keep hips from sinking or elevating.

Who’s in???

03/25/2020

No gym or equipment? No problem! Here are several exercises you can do with just a chair.

ETA: This is not meant to be done as a full routine as is. It's meant to give you ideas that you can incorporate into your own routine. If you would like to make this a routine, I would alternate upper and lower body exercises and would do 2-3 circuits of 15-20 reps each with minimal rest in between exercises. Rest 1 minute (or until your HR comes down) and repeat.

01/07/2019

Yep, it’s that time of year again! Time to get refocused, make smart eating choices, and move that body!

02/21/2018

I am seriously loving my Instant Pot and how easy it is to make meals. This recipe is a keeper, although I would maybe halve the salt content.

I just toasted up a tortilla in my tortilla bowl and added chopped tomatoes, spinach, yellow peppers and a sprinkling of feta cheese. Yum! See the recipe below.

https://www.skinnytaste.com/instant-pot-pressure-cooker-easy-salsa/

01/15/2018

If you've ever had to deal with an injury, I'm sure you can relate to the mental anguish that accompanies it. This article has some great strategies on how to overcome your injury and be stronger for it in the end.

For an athlete, being injured is often harder psychologically than it is physically. But the elites have developed a few key tools to help stay happy and sane while healing.

07/20/2017

Fat vs muscle : the reality

Please share this so we can clear up this misconception‼️

I'm sure you've seen the images floating around the Internet showing what 5lbs of fat vs. 5lbs of muscle looks like. The replicas typically shown are a giant blob of fat next to a tiny mound of muscle, and you're inevitably left believing that 5lbs of fat takes up 5x more space than 5lbs of muscle.

This is a myth! 🚫In actuality, the density of mammalian skeletal muscle tissue is 1.06kg/L, while that of adipose tissue is 0.9196kg/L. In other words, fat only takes up 15% more space than muscle.

So 5lbs of fat weighs the same as 5lbs of muscle - obviously! But muscle is only slighter more dense than fat.

How did this misconception arise? I do not know, but I surmise that some sleazy marketer fabricated the idea to sell a product or service by dramatizing the visual effects of getting into shape. 🤷🏽‍♂️Whatever the case, this individual clearly never chased down the science like I did. Unfortunately, these images are so common nowadays that they aren't questioned and are passed along as fact. Exaggeration is never a good idea; people deserve the truth! 🙌🏽

References:

1️⃣Lohman TG. Applicability of body composition techniques and constants for children and youths. Exerc Sport Sci Rev. 1986;14:325-357

2️⃣Méndez J, Keys A. Density and composition of mammalian muscle. Metabolism. 1960;9:184-188

3️⃣Farvid MS, Ng TWK, Chan DC, Barrett PHR, Watts GF. Association of adoponectin and resistin with adipose tissue compartments, insulin resistance and dyslipidaemia. Diabetes Obes Megan. 2005;7:406-413.