Vigor Fitness (2025)

17/01/2024

Is it Consistency or discipline?

We live in the modern world where we are constantly surrounded by high-calorie, low protein, highly processed convenience foods which makes it easy to choose unhealthy options.

Resisting the temptation of bad choices can be hard especially when life gets busy.

Motivation, time constraints, and other life priorities can make it especially tough to maintain consistency.

Creating a routine is easier said than done and it’s important to evaluate where you can and cannot make time.

Set realistic expectations for yourself and start slow.

As cliche as it sounds, reaching your goals should never feel like a race, it’s more of a marathon that doesn’t have a finish line.

You should establish a goal, and once you get there, set another goal and then another.

Health and wellness is a commitment that’s not easy to maintain. Trust the process, do things that you find enjoyment in, that you can see yourself doing long-term and you will be successful.

If you’re trying to adjust your diet to lose some weight and would like some help, right now I’m offering a FREE assessment of where you currently are, and I’ll give you a four-week plan to get you on the right track. Comment below or just send me a message!

16/01/2024

Would it be helpful to have a cost per serving breakdown across the top brands?

Most protein powder brands will have a different serving size which can make it difficult to draw comparisons.

One brand might be 28g serving, one brand might have a 37g serving

This is by design, they don't want you comparing their product to another product easily.

I broke down my top brands for protein powders including whey, casein, plant and bone broth.

I broke down their calories, protein and cost per 30g serving.

If this would be helpful for you, I've put it in my Discord group for free.

If you'd like to join the group for this and other neat resources like it, or if you just want a copy for yourself, comment or send me a message!

10/01/2024

I know this will be triggering for some folks out there that have had someone say this to them before.

So what is "Skinny Fat"? And does it actually apply to you?

“Skinny Fat” is when your body weight is low, muscle mass is also low and body fat percentage is high.

It’s often worse than simply being overweight since lack of muscle directly leads to poor metabolism. People with low muscle mass and high body fat typically won’t be as strong so if you’re not actually overweight, but struggle doing a pushup, you probably fall into the category of “Skinny Fat”.

Other signs can be if you have skinny arms, skinny legs but you tend to store body fat around the belly. This can cause other health problems like high blood sugar and systemic inflammation.

If you've ever been called “Skinny Fat”, and you want to learn how to feel stronger and more confident, leave a comment below or send me a DM to join the community!

03/01/2024

Short answer: It depends. Contrary to what we’ve been told, not all fats are bad for you. Not only that, fats can actually help you LOSE body fat in a few different ways.

1. Consider the source of fat.
Avocados, nuts, seeds and olive oil fall into the category of “healthy fats”. Animal fats can also be a fantastic source

2. Healthy fats play a role in fat loss.
Much like protein, healthy fats (like the ones above) will help you feel fuller for longer which helps prevent overeating

3. Energy
Calories are energy dollars. Fats contain more calories than carbs and it takes more time for your body to break down fats than it does carbs which can help keep energy levels balanced throughout the day

4.Hormones
Fats are extremely important for keeping hormones regulated which supports healthy menstrual cycles and thyroid function.

5. Joint health
Healthy fats like omega-3 fatty acids have anti-inflammatory properties that can help reduce joint pain and inflammation which will keep you moving more

Too much fat in your diet will make you gain weight, just like too many carbs will make you gain weight.

But is there a magic number?

If your goal is weight-loss, it’s important to consider that fats have more than twice the calories per gram versus carbs. However, fat is an essential nutrient that plays a vital role in a healthy body.

Leave a comment below or DM me to learn how to tailor your fat intake to support your weight-loss goal!

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