SimplyMade Health Coaching

23/01/2025

Building muscle is fun. Revealing that muscle is fun too.

I recently took a break from a calorie surplus to trim down and lean out to reveal some muscle tone I’ve accumulated.

The goal now is to live at maintenance calories for a while and keep lifting weights progressively.

But I’d really love to add MORE muscle, so a calorie surplus will be in the future.

This fitness lifestyle is like a never ending project.

Some may find that to be frustrating, that results don’t just happen in 30 days, but I find it enjoyable that I’m creating a stronger body every time I move through these phases.

I feel strong, capable, able to carry my kids and keep up with them. I enjoy having this kind of energy and strength. It makes me a better mom & wife 💛

Want to learn the ropes of muscle building and leaning out? Want to learn how to effectively and safely lift weights from home and develop the knowledge to propel your results?

Let me help you do that in a healthy, sustainable way!

Train with me in my app - link in my profile or just leave a comment and I’ll send you a direct link.

19/09/2024

W A N T T O W I N C A $ H ?? 💰

Nothing like getting fit for a chance to win some cash, right?

On October 6th I’m leading a group challenge for women who are ready to:

-Gain muscle & lean out

-Lift weights

-Eat better for their goals

-Establish a healthy fitness routine

-Learn how to safely lift weights after pregnancy

As part of this challenge you’ll receive:

-A complete workout plan to follow with simple workouts you can do at home

-Custom calorie and protein goals

-Education on how to safely lift weights to protect your core and build muscle

-Individual and group support

>>> Sign up for the 6 Week Proze Challenge before October 6th:
https://www.trainerize.me/profile/strongafterbaby/Chrissy.Davison/

18/09/2024

❇️ I have designed a workout plan for you mamas who want to start lifting weights at home but you have limited time and equipment!

This 6 week challenge will not only give you the workouts and the nutrition to lean out and tone up,

But you’ll be able to continue your fitness journey as you learn the basics around food and fitness for healthy fat loss and muscle gain throughout the challenge!

Oh, and did I mention the top earner will WIN CASH?!

We all know groceries are expensive, why not get fit and try to win free groceries?!

❇️ Sign up here:
https://www.trainerize.me/profile/strongafterbaby/Chrissy.Davison/

I cannot wait for you to join me in this brand new workout program!

We start October 6th!!

15/08/2024

Sometimes I wish we women could get a little more bulky easier 😅

12/08/2024

Ready for a bomb?!

It’s true!

…and this is coming from a previous low-carb advocate, mind you…

Eating sugar does not - by itself - make you fat.

Read that again!

Research continues to show that when calories and carbs are the same but with different carb (or sugar) food sources, the results are the same.

Meaning, if you eat 200 grams of carbs from vegetables or 200 grams of carbs from bread your body will utilize those carbs similarly.

Of course veggies and fruit have more nutritional value and fiber than something like bread -

However, the point is, fitting in a cookie or pasta to your daily calories is not going to make you gain weight.

Low carb diets have vilified carbs in a way that eating a donut or a cookie produces so much guilt and fear.

Want to free yourself from these kinds of food fears and improve your body composition without deprivation??

*Comment YES for a free personalized calorie and macro estimate to get started!

05/08/2024

If you follow my stories, I am pretty real and honest when it comes to how I fit in my workouts with my ever-changing, unpredictable schedule with 3 kids.

I've tried to workout in a gym - getting out the door with 3 kids is more of a workout than actual exercise.

Working out at home after bedtime worked with one kid, not with 2 or 3.
After 8pm I am checked. the. F. out.

Working out in the early mornings is very hit or miss right now, although it's been my goal currently. Some mornings my littlest will sleep in and sometimes she's the first one awake. Why can't they stick to a schedule?!

I've tried to workout while the kids are all awake and playing as well, which is another unpredictable scenario - who knows what will happen!

Nap time workouts seem to be the sweet spot still.

Finding the TIME to workout will always be the challenge, but in all scenarios, having my home gym space to run to seems to work the best versus going to the gym.

Here are a few tips to making your home gym workouts effective - so you can still see improvements, build lean muscle and lose fat even with limited equipment::

1) Use Progressive Overload
Research tells us that lean muscle is built when we continually challenge our muscles to the point of failure. Failure can be reached for muscle growth anywhere between reps 6 and 20. If you have lighter weights and need to hit a higher rep range to reach failure, you will still see progress.
Research also shows that as you build lean muscle throughout the body it also improves core dysfunction! Lots of amazing results happen when we build lean muscle.

2) Unilateral Movements for the WIN
Again, if you have limited equipment you can utilize one-leg or one-arm exercises using the dumbbells you have at home. For example, instead of doing a squat with both legs, turn it into a single leg squat and load one leg at a time instead of both.

3) Keep showing up!
Consistency is key. Keep striving to fit those workouts in, even when kids' schedules change and it feels impossible. Try something different, adjust your schedule where you can, ask for help - this is an investment that's worth the effort!

Need a workout program you can follow at home?

Now you can sign up for the Total Body Strength Workout Program for only $50 per month - No code needed!

Home Workout Programming Options:

I am a mom of 3 with a heart for helping moms as they aim to lose fat and regain their strength at home or in the gym.I am certified as a personal trainer, health coach and postnatal fitness specialist, having my bachelor's of science degree in dietetics (nutrition). I have training in corrective ex...

27/07/2024

I’m often asked why I don’t recommend cardio very often, or even HIIT, for women who want to lose fat and improve their body composition.

Here’s a snippet from an article I’ll post the link to in the comments.

To name a few of my favorite things about building muscle::

🔥The more muscle you have, the more stable your appetite is.

🔥The more muscle you have, the more efficient your metabolism will be.

🔥The more muscle you have the better your body can utilize carbs!

No matter where you’re starting in your fitness journey, I want to be sure you gain experience, knowledge and a LOVE for weight lifting.

This is especially true if you are a mom with limited time!

Use that time efficiently to create a healthy, strong body.

See the comments for the article and where you can find my home lifting workouts 👇

12/06/2024

The first step to getting fit and strong after baby is taking care of your CORE.

Trust me, you don’t want to be leaking or feeling pressure down below when you’re at the gym or out for a run.

Learn to manage abdominal pressure NOW so that you can safely get back to lifting, running, and more as a mom!

Start here: www.simplymadecoaching.com/challenge

08/06/2024

Nothing breaks the walls down faster in a conversation between moms than admitting to the other that you too have struggled with peeing your pants 😂

I was chatting with a new mom friend of mine recently as we walked our kids to the park and I was quick to admit that I had struggled with pelvic floor dysfunction.

She immediately had a look of relief on her face, saying “me too!”

We laughed about it of course, but I could tell it wasn’t totally a laughing matter.

50% of women struggle with continence of some sort. So odds are the moms you see at the park are struggling with it just like you are.

The problem is, if you don’t deal with the dysfunction, it will hinder your overall fitness journey and results.

You won’t be able to run or lift like you want, carry your kids or chase after them the way you want, and get strong and lean the way you want.

If this sounds all too familiar, would you leave a comment here or send me a message?

I’ve been there before and want you to have the same tools to move past these embarrassing problems and really get strong.

15/05/2024

So you want to start running this summer, but you keep peeing your pants 😯

In order to move forward with our fitness goals, we have to solve the core and pelvic floor issues first!

Begin here, with a free challenge that will help you figure out what you need to do to fix the leak, the pressure, or diastasis.

Once you understand how to protect and strengthen your core, you can conquer the rest of your goals! 🤩

Click here to get started::

Join other moms for free challenges to implement healthy habits around fitness, food, sleep and stress that will push you closer to your goals.

14/05/2024

What fitness plans or goals do you have for the summer??

09/04/2024

Did you see my last reel??

One of the habits I mentioned that has really propelled my fitness results is tracking every rep, weight and set I complete.

I used to just follow along with workout videos at home. I’d try to keep up with the trainer, grabbing whatever weight I had at home at the time, which never went over 8 pound dumbbells.

My focus was on just completing the workout.

⚡️Now my focus is on actually challenging myself against myself with a workout program specific to my goals.

That’s a HUGE difference!!

To do that I have to track my stats.

When I write down how many reps I did with a certain weight for a specific exercise, then the next time I do that exercise I aim to beat my own stats.

I try to aim for one more rep, use a slightly heavier weight, or complete one more set.

*Snapshot is of my personal stats at the moment for my current training program*

When I do this, I’m practicing PROGRESSIVE OVERLOAD.
That’s is the KEY 🔑 to building lean muscle.

⚠️Doing random workouts here and there will keep you spinning your wheels and result in zero change!!

❌ Don’t do that if you have specific goals!

For a long time I struggled to keep record of these stats. It took me a while to figure out the best way to keep track of my weights and reps.

I’ve tried writing it down in a notebook, keeping an ongoing note on my phone, and even tried various free fitness apps.

All of those tools came up short until I found my app through Trainerize.

Now all of my workouts, reps and weights for each exercise is stored in one organized place - and I LOVE organization!

✨You will FIRST see the progress in your stats and THEN the progress will show in your physique!

Start any workout program in my app and get the first month half off with code FIRST50

https://www.trainerize.me/profile/strongafterbaby/Chrissy.Davison/