Blue Forge Nutrition, LLC

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United States
Pembroke, MA
Blue Forge Nutrition, LLC

Customized online nutrition and fitness coaching to fit your lifestyle and personal needs. Also on Hi,
I want to start by introducing myself.

My name is Liam Rooney. I am a nutrition and fitness coach who offers remote (online) coaching services. I have 19 years of experience with weight training and proper nutrition and over ten years of helping others with their fitness journeys. I am a certified Nutritionist and Personal Trainer. I am also a husband and a father. I have spent 16 years working in law enforcement and have the unique ad

vantage of having spent most of my fitness journey working challenging schedules and dealing with the physical demands and stress of the profession. With this experience I have developed training and nutritional strategies that can coexist with a busy life, challenging work schedule, stressful job, parenting responsibilities or whatever else life throws at you. I offer fully customized nutrition plans based on your goals, level of experience, current physical condition, personal life and work/family demands. After I have all the necessary info, you will receive a personalized nutrition plan and any recommended supplementation info. I can also make recommendations on workout plans and cardiovascular exercise plans. I require weekly check ins (preferably several times per week) with a questionnaire for you to answer. At this time any necessary changes will be made to your plan to keep you progressing. Everything is included in my monthly fee. I like to educate clients about the process as we go. I want this to be a learning experience so you can understand what we are doing and why we are doing it. I have found that clients are much more successful long term if they understand the process. My goal is not to work with someone for a few months and move on. I want my clients to have one of the most valuable learning experiences of their life and take with them skills they can use for the rest of their lives. I can work with people of all ages and experience levels (under 18 requires parent’s consent). Whether you are just starting your fitness journey or have been down this road numerous times before and haven’t achieved the results you wanted, I can help you. If your goal is simply to get to a healthy weight, get shredded, build lean mass or improve body composition, I can help you. If you want to get in shape for the beach, an upcoming vacation, lose weight after child birth, make an ex jealous (lol), I can help you. Whatever your goal, I can teach you how to make this lifestyle work for you. I’m not a coach who will send you a weekly plan and ask you to check in once a week. I want open communication so we can figure out what works for you, why certain things aren’t working for you and build a coach/client relationship based on trust and education. My rate is $300 for 3 months or $500 for 6 months

If you are interested in working together send me an email at: Blueforgenutrition@gmail.com

I look forward to working together.

-Liam

12/21/2024

Egg whites and sea salt. Sometimes it just be like that, lol.

12/18/2024

Want to get lean? Then you’re going to be hungry. Embracing hunger is part of the process. Don’t worry, if you’re 25% bodyfat and you suddenly get hungry. that doesn’t mean you’re dying. LOL. There’s plenty of stored energy on your body left to pull from…and that’s EXACTLY what the goal should be.

In fact, hunger most likely means you’re getting leaner. That’s how I like to think of it anyway…plus those days where you really want to cave, are typically followed by a drop in bodyfat if you hold fast.

Getting lean isn’t about eating when you want to, it’s about eating what you need to.

Here’s a good rule of thumb: If you aren’t hungry enough to eat 6-8 ounces of lean meat by itself, then you aren’t even hungry. You just think you are, which is exactly why you ended up out of shape in the first place.

12/16/2024

99% Lean Ground Turkey, Nonfat Greek Yogurt, Salsa, Jasmine Rice, Low Sugar BBQ Sauce and Sea Salt.

12/10/2024

Whey Isolate, Lower Sugar Peaches & Cream Oats, Frozen Cherries, Spinach and Water.

Getting in shape doesn’t have to suck….

12/02/2024

95% of your progress will come from the following:

Training Hard
Eating Clean
Hydrating
Recovering

The other 5% will come from:
Everything Else

If you’re putting all of your time, attention and money into that 5%, you’re wasting it.

11/26/2024

What does bodybuilding mean to me?……

At face value, it doesn’t look like much… lifting weights and eating clean.

In reality, it’s so much more than that. It’s my anchor, always keeping me from drifting away no matter how bad the storm gets. The weights are always there for a much needed therapy session. The meals are always there to keep me disciplined. Goals are set to keep me pushing forward. Setbacks force me to mature and my body’s feedback always helps me learn.

As I get older, my methods change and my mindset changes with it. Every few years I get to relearn my body, figure out what works best for me now and refocus myself on a new set of goals.

To me that’s the best part…. Bodybuilding is always there. You get back EXACTLY what you put into it and the journey to self improvement and self discovery never ends. In a world filled with absolute bu****it, it doesn’t get more real than that.

11/24/2024

Getting into better shape isn’t complicated…. It just takes a little bit of planning ahead so you’re prepared…. I’m heading out for the afternoon with two meals:
1.) A turkey burger with roasted Yukon potatoes and low sugar bbq sauce on the side
And
2.) A shaker cup with whey isolate and two packets of oats inside mixed with water

Right here is 100 grams of protein and the exact amount of fat and carbs I need for the next few hours.

I cook in bulk so it only took two minutes to slap these meals together before heading out. Now my afternoon is set. Simple and easy.

11/22/2024

Here’s a great way to make lean ground turkey a hell of a lot more palatable and get in plenty of healthy fats and vitamins at the same time….

I like to mix 4 pasture raised eggs into each pound of 99% lean ground turkey. I also add garlic powder, onion powder, low sugar bbq sauce and top them with sea salt.

The end result is delicious, easy to get down and can be easily scaled to fit your macros.

These patties (as pictured) contain 47 grams of protein and 5g of fat each with just a few grams of carbs from the bbq sauce. Not too shabby.

11/19/2024

Sometimes, when you find yourself in need of a quick, ready to eat healthy meal it can be easy to forget the grocery store. Most people tend to pull out a menu or say f*ck it and hit a drive thru.

Grocery stores often have pre prepared protein, carbs and veggies, read to go. Thats where I grabbed this grilled steak and roasted veggies.

This makes it really easy to keep it clean and it didn’t cost any more than grabbing some takeout. The protein is also weighed out already so it’s easy to ensure you’re getting what you need.

11/15/2024

Chicken and rice again? I get that question a lot. While the answer happens to be Yes” right now, it’s also important to note that you can eat the same foods repetitively and still create a ton of variety.

This meal is chicken breast with taco seasoning, no sugar added bbq sauce, salsa and jasmine rice.

Next week, I’ll probably change up the seasonings and sauces again but keep the same foods as a base for each meal.

Keep in mind, the list of clean foods that exist is much shorter than the list of garbage that’s out there. If you want to get in shape, you’re going to have to come to terms with the fact that you’ll be eating clean foods repetitively.

That doesn’t mean it has to be boring or the flavors have to be the same all the time. It just means you’ll have to find other ways to mix up. To me, that’s the fun part.

11/10/2024

What’s the most important element of staying in shape for life?

It’s doing what you can. This means when you have time to send it, send it. If you don’t, then learn how to make the most out of what you have available… Only have 20 minutes to workout? 20 minutes is far better than nothing. Don’t have access to a commercial gym? Air due with what you have available. Don’t always have time to meal prep? Get some pre-prepared foods (rotisserie chicken, tuna, microwaveable rice, fruit, yogurt, etc). Stressed out and want to eat garbage and curl into a ball? I can guarantee those stress levels will end up much lower if you get some exercise and eat something clean.

Life happens. None of us live in a bubble. If you see someone who stays in shape for years, it’s most likely not because their life is easy. It’s because they make the most of what they have available and they refuse to quit despite what life throws at them.

If you need help, hit me up. I’m taking new clients.

Send me a DM or visit my website to get started. Link in bio.

11/07/2024

It’s not WHERE you train. It’s HOW you train.

Address

Pembroke, MA

Website

http://www.blueforgenutrition.com/

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