Simmons Fitness and Nutrition Accountability Group

09/16/2025

⚠️ Why Both Overeating and Undereating Are Risks — What to Know for Your Health

Most people understand that overeating is bad for health, but fewer realize that undereating can be just as harmful. Both extremes can lead to serious physical and mental consequences. Understanding the risks can help you tell if you're moving in the wrong direction—and guide you toward personalized nutrition that keeps you in a healthy middle ground.

🔍 Overeating: What Goes Wrong
Chronic overeating often leads to obesity, which increases the risk of type 2 diabetes, hypertension, high cholesterol, heart disease, certain cancers, and premature death. The CDC calls these “consequences of obesity” for good reason. CDC

Over consumption of ultra-processed, calorie-dense food is linked to metabolic dysfunction, inflammation, and increased risk for cardiometabolic disease—even when BMI isn’t yet in the obese range. BioMed Central+2BMJ+2

Overeating especially during adolescence is tied to long-term risk markers including elevated body fat, poor inflammatory markers, and changes in fat hormone levels that predispose to disease later. BioMed Central

🔍 Undereating: Why It’s Dangerous Too
When you don’t eat enough, your body can’t get the nutrients it needs for energy, repair, immune function—leading to fatigue, weakened immune system, hair loss, skin issues, and mood disturbances. MedicalNewToday outlines many of these signs. Medical News Today

Undernutrition / underweight is associated with hormone disruption (e.g. in females, loss of menstrual cycle), bone loss (osteoporosis), reproductive issues, and higher vulnerability to illness.

Severe restriction or eating disorders like anorexia can cause cardiac issues, brain changes, damage to organs, and even death, if untreated. Mayo Clinic+1

🛠 The Role of Personalized Nutrition
Personalized nutrition helps by tailoring what, when, and how much you eat to your unique health status, lifestyle, goals, and metabolism. It helps avoid those extremes (overeating or undereating) by:

Monitoring body composition, metabolic markers, energy, mood, and recovery

Adjusting food intake to match energy needs (neither too much nor too little)

Supporting sustainable habits—not temporary diet fixes

Teaching awareness: recognizing hunger, fullness, cravings, and emotional eating

✅ Key Takeaway
If you notice signs like persistent fatigue, mood swings, frequent illness, unexpected weight gain or loss, changing sleep patterns, or disrupted metabolic test results—those are red flags that your diet is off balance.

Personalized nutrition isn’t just for aesthetic goals—it’s a prevention strategy. It helps you stay in a healthy zone where you’re nourishing your body correctly, avoiding disease risk, and building sustainable patterns.

04/03/2025

Today wasa good day, I went with Shatara Watson and we hit cardio and she burned 400 plus calories. Great work today, and good consistency, she's been coming in and so far we have dropped 9lbs 3% body fat. Great work, keep up the consistency.

02/11/2025

The Benefits of Walking on an Incline for Fat Loss & Muscle Retention 🚶‍♂️🔥💪
Walking on an incline is one of the best ways to burn fat while preserving muscle, making it a great alternative to traditional steady-state cardio. Unlike high-impact exercises, incline walking provides a low-stress, high-reward workout that maximizes calorie burn, strengthens muscles, and supports overall fitness.

🔥 1. Increased Fat Burn
✅ Higher Calorie Expenditure: Walking uphill requires more energy than walking on a flat surface, leading to a higher calorie burn without increasing intensity drastically.
✅ Utilizes Fat for Fuel: At moderate intensities, incline walking engages slow-twitch muscle fibers, which rely more on fat oxidation for energy.
✅ Boosts Metabolism Post-Workout: By increasing heart rate and oxygen consumption, incline walking can keep metabolism elevated even after exercise.

🔹 Example: A 150-lb person burns approximately 250–400 calories per hour walking at an incline vs. 180–250 calories on flat ground.

💪 2. Preserves & Builds Lower Body Muscle
Unlike traditional steady-state cardio that can break down muscle, incline walking engages the lower body more, helping to retain and even strengthen muscle.
✅ Activates Glutes, Hamstrings & Calves: The incline forces more activation in the posterior chain, similar to resistance training.
✅ Less Muscle Breakdown Than Running: Unlike long-distance running, incline walking puts less stress on muscles and joints, reducing the risk of muscle loss.
✅ Increases Leg Strength & Endurance: Over time, it builds muscular endurance while keeping legs strong and toned.

💥 3. Low-Impact & Joint-Friendly
✅ Reduces Stress on Knees & Joints: Compared to running, incline walking minimizes impact, making it ideal for those with knee pain or injuries.
✅ Great for All Fitness Levels: Suitable for beginners, older adults, or those recovering from injuries while still providing an effective workout.

⚡ 4. Improves Cardiovascular Health & Stamina
✅ Strengthens heart and lungs by elevating heart rate without excessive strain.
✅ Improves VO2 max (oxygen uptake), increasing overall endurance.
✅ Can be incorporated into HIIT workouts by alternating incline levels for added intensity.

📌 5. How to Incorporate Incline Walking for Fat Loss & Muscle Retention
🔹 Incline Range: 6–12% (higher for more intensity)
🔹 Speed: 2.5–4.0 mph (adjust based on fitness level)
🔹 Duration: 30–45 minutes for fat loss
🔹 Frequency: 3–5 times per week
🔹 Tip: Avoid holding onto the treadmill handles for maximum engagement and calorie burn.

🚀 Final Takeaway:
Incline walking is a powerful fat-burning tool that simultaneously preserves and strengthens lower body muscles while being gentle on joints. Whether used as a primary form of cardio or a supplement to strength training, it’s an excellent way to achieve fat loss without sacrificing muscle mass.

💡 Do you prefer incline walking over traditional cardio? What’s your go-to incline setting? 😃

01/06/2025

Transform your body and transform your life. Mind, body, and spirit work to reach this lifestyle change result.
10 resources in this new bundle package.
https://linktr.ee/SimmonsFitHub

12/26/2024

I’m excited to announce the launch of my new book, How to Not Die Weak: The Science Behind Eating Right!

This book explores the essential nutrition your body needs to stay strong and healthy, offering science-backed advice on making food choices that support vitality and longevity. It’s packed with practical steps to help you eat right and prevent weakness.

Grab your copy today and take the first step towards a stronger, healthier life!

Thank you for your support!
P.S. Feel free to share this with others who could benefit from a healthier lifestyle!

How To Not Die Weak: The science of eating right

12/26/2024

I'm Jeremiah Simmons, I graduated as a Personal Trainer and Fitness Nutrition Specialist in 2015.

I'm Certified through NFPT, ISSA, and ACE
Personal Trainer (NFPT)
Master Fitness Trainer (NFPT)
Cancer Recovery Treatment Specialist (NFPT)
Functional Training Specialist (NFPT)
Fitness Nutrition Specialist (NFPT)
Resistance Training Specialist (NFPT)
Endurance Training Specialist (NFPT)
Core (NFPT)
Weight Management Specialist (ACE)
Fitness Nutrition Specialist (ACE)
Body Building Specialist (ISSA)
Specific Nutrition (ISSA)

Graduated from college in Honors Society
Served currently as a Subject Matter Expert for (NFPT)
Currently in school to become a Dietitian at Arizona State University 3.7 GPA

I've helped over 300 people with total body transformations, preparing for a sports event like MMA, Football, Ballet, Body Building, Track or running marathons, improving personal health at the same time.
Been changing lives over 10 years and still going

12/25/2024

Merry Christmas to all my amazing clients and followers! 🎄 This holiday season, remember that staying healthy doesn’t mean missing out on the joy of great food and celebrations. Balance is key! Enjoy your favorite treats, stay hydrated, and sneak in a quick workout when you can. Let’s end this year strong and gear up for an even healthier, happier 2025. Stay tuned for exciting fitness and nutrition programs coming your way soon!

11/17/2024

🧬 Mineral Deficiencies and DNA Damage: What You Need to Know! ⚠️

Did you know that not getting enough essential minerals can harm more than just your energy levels or muscles? It can actually lead to DNA damage! 😲

Your body relies on key minerals like zinc, magnesium, iron, and selenium to keep your cells healthy and functioning properly. When you’re deficient in these minerals, your body’s ability to repair and protect your DNA is compromised, which can lead to long-term health issues.

💥 Here’s how mineral deficiencies can impact your DNA:

Weakens DNA Repair: Without enough minerals, your body struggles to repair the natural wear and tear on your DNA, which can increase the risk of cell mutations and disease.

Increases Oxidative Stress: Certain minerals act as antioxidants, helping protect your cells from oxidative stress (which can damage DNA). Low levels of these minerals leave your DNA more vulnerable to damage from free radicals.

Affects Cellular Function: Minerals are key for enzymes involved in DNA replication and repair. A deficiency can disrupt these critical processes, leading to errors in cell division and growth.

⚠️ The long-term effects of mineral deficiencies can contribute to premature aging, weakened immune function, and an increased risk of chronic diseases like cancer and cardiovascular issues.

🔑 The good news? You can protect your DNA by making sure your body gets all the essential minerals it needs! A balanced diet rich in whole foods—like leafy greens, nuts, seeds, and lean proteins—can help ensure you’re covered. 💪

If you're unsure about your mineral intake or how to optimize your nutrition, reach out! I can help you with personalized meal planning to keep your body and your DNA in peak condition. 🥦🍽️

11/10/2024

Dr.Hill left me a review today check it out. And Shrelle Taylor shout out to both of you for giving an unexpected review. Thank you.

11/01/2024

Hey, join me at "Health Consultant" on the Fit by Wix app to read "Essential Nutrients to Rebuild and Rejuvenate After Every Workout" and more posts on the go.
Join with this link: https://www.mobileapp.app/to/sNCSnA6?ref=2_so. Got the app? Use the invite code: XAE9WQ

10/30/2024

Shout to Shrelle Taylor she came and murdered glutes and abs! Building muscle firming and toning, keep up the great work!