Fine Tune Nutrition and Fitness

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Fine Tune Nutrition and Fitness Welcome to my Fine Tune Nutrition and Fitness page. I am a PNL1 Nutrition Coach and CFL1 Trainer.

I offer 12 week, 6 month and yearly nutrition coaching packages as well as personal training to help you move better.

We all have goals that are based on achieving an “outcome”. Examples:🔸I want to lose 20 pounds🔸I want to eat better🔸I wa...
05/06/2022

We all have goals that are based on achieving an “outcome”.

Examples:
🔸I want to lose 20 pounds
🔸I want to eat better
🔸I want to get stronger

Wanting something isn’t always enough. Why? Because we often can’t control outcomes.

Outcomes are affected by environmental things, like getting a new job or the gym closing and influenced by physical things, like being stressed, hormones getting out of whack, getting older or an injury.

Get it.
You can’t make your body do what you want it to do. But you can control what you do!

How? Changing our behavior and setting behavior goals.

Examples:
🔹Eat until satisfied (instead of stuffed) each meal
🔹Eating fruit for dessert instead of sugary treats a few times a week.
🔹Weightlifting 3 times a week at various intensities.

Is there an outcome you want? Write is down. Think of some of the skills you’ll need to get that outcome. Write down the behavior you can do today to build those skills. Do the behavior today, tomorrow and so on!

“Remember: Difficult does not mean impossible.” -Unknown
05/06/2022

“Remember: Difficult does not mean impossible.” -Unknown

“Success is the residueof planning.” -Benjamin Franklin
19/05/2022

“Success is the residue
of planning.” -Benjamin Franklin

“If we have the attitude that it’s going to be a great day it usually is.” – Catherine Pulsifier
15/04/2022

“If we have the attitude that it’s going to be a great day it usually is.” – Catherine Pulsifier

When injury requires rest for healing one area of the body it can opens doors to practice and develop skills in other a...
11/04/2022

When injury requires rest for healing one area of the body it can opens doors to practice and develop skills in other areas of your training.

The GHD aka Glute Ham Developer🔥

Similar to the Assault Bike the GHD wasn’t my go to in my fitness training. What has changed? My goals and abilities.

Core strength and stability have been a huge focus for me over the past 3 months and with that focus my core has become much stronger and extension of my core muscles no longer causes pain in my lower back. I have gone from hitting parallel or just below to full extension and touching the floor with my GHD sit-ups👏🏽👏🏽👏🏽

It can be discouraging to have an injury but listen to your body. Do not push through the pain! Instead take the opportunity to work on and develop other skills in your training. When your injury is healed you’ll be prepared, stronger in new areas and have more purpose in your training.

Have a Happy Monday🌸

1. “You have power over your mind―not outside events. Realize this, and you will find strength.” ―Marcus Aurelius ...
30/03/2022

1. “You have power over your mind―not outside events. Realize this, and you will find strength.” ―Marcus Aurelius

“To get the results you want, you don’t have to be extreme, just consistent.”— Unknown
26/03/2022

“To get the results you want, you don’t have to be extreme, just consistent.”
— Unknown

“Be stronger than your strongest excuse. Be greater than your most negative voice.”— Alan Maiccon
20/03/2022

“Be stronger than your strongest excuse. Be greater than your most negative voice.”
— Alan Maiccon

Friday’s workout ✅AMRAP 20 mins 7 incline sit-ups 7 deadlifts 7 box step overs Core strength and stability has been a fo...
19/03/2022

Friday’s workout ✅

AMRAP 20 mins
7 incline sit-ups
7 deadlifts
7 box step overs

Core strength and stability has been a focus of mine since I started CrossFit 6 years ago.
People seem to think core training is the same as abdominal training but the core is much more than a six- pack. All those sets of sit-ups, crunches and leg raises will only take you so far. Supporting heavy weight with your core under serious stress will eventually need to happen when you squat, deadlift or press.

To make the core stronger you need to let it do it’s job and protect your spine when you put heavy loads in your hands or on your shoulders.

Every exercise is a core exercise when you think of it this way. Complete a movement with good form and you have trained your core to do its job. Let’s not forget consistency! Increasing the load with good form = stronger core.

If you are seated or lying down your core can get lazy because your body will use whatever surface you’re reclined on to create stability.

Here are three standing exercises that demand the most from your core musculature.

🔹The Standing Overhead Press
When we perform this lift the muscles are placed under high tension but don’t cause any movement. Your inner core, abs, and glutes are activated and should feel tight with this movement. Anti-extension is the goal here. Resisting a load that attempts to make you extend your spine (arch your back.)

🔹The Deadlift (One of my favorites)
An anti-flexion exercise that requires you to resist a weight that attempts to pull your spine into flexion (rounded back)as your body extends to lift the weight.

🔹Suitcase or Farmers Carry
The simplest of all core exercises. You hold weight in one hand, stand as tall a possible and walk while resisting the weight’s pull on the body. You can use kettlebells, dumbbells and barbells for this awesome stabilization exercise.

Oh yeah, don’t forget to breathe! Be aware of your breathing. Breathe air into the lowest part of your belly. Breathe this way when sitting, reading, talking, walking and lifting.

Since the beginning of 2022 I have adopted FFF (Forced Family Fun). During the pandemic so many things changed for every...
18/03/2022

Since the beginning of 2022 I have adopted FFF (Forced Family Fun).

During the pandemic so many things changed for everyone and our family was no exception. Shut down, online school for the kids, and I became a “stay at home” Mom once again. The only day I worked out of the home were Saturday’s because my husband had weekends off. Unfortunately, this created challenges in family fun and adventure.

After nearly 2 years we have weekends together as a family and it has been great! It’s has also been quite an adjustment. The resistance from the kids to go adventuring has been something we didn’t expect but also know our boys aren’t the only kids adjusting to what “normal” is after living life through a pandemic. Life before Covid seems life a distant memory for our 9 year old and almost 12 year old boys.

I got the idea of FFF from another mother facing similar challenges with her children. “Wow! What a great idea”, I told her. “They aren’t always happy or excited about it but they usually end up having a blast,” she said. Guess what?! She was absolutely right!

FFF doesn’t have to cost money but we do try and make sure it’s something new each time and our Saturday’s have been full of adventure thanks to Forced Family Fun. With the Grandparents in town for Spring Break the fun has been nonstop and the kids have the wonder and curiosity of life on the Big Island again.

To the Mother I met in the check out line,
Thank you💕

“I’ve failed over and over and over again in my life—and that is why I succeed.” — Michael Jordan
15/03/2022

“I’ve failed over and over and over again in my life—and that is why I succeed.”
— Michael Jordan

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