Series

Social isolation during winter can be bad for your health; expert weighs in

January 14, 2025 6:00pm EST

There are many options for us to stay active and social during the bitterly cold winter months - and spending time with loved ones is more valuable than we may think.

Staying active during winter months is important

January 13, 2025 5:52pm EST

Even going for a walk at the mall can help you get your steps in this winter. And although it may be colder, you can still get outside on milder days to exercise.

Jennbunnyfiitness

January 12, 2025 9:02am EST

Questions regarding Macros Macros = Your Calories Your Macros are broken down into Proteins, Carbs, & Fats Total Calories & hitting your Protein target are key for your overall health & longevity When looking at a Nutrition Label this is what you want to focus on when tracking macros: Serving size Proteins Carbohydrates Fats How to know how many calories to eat based on your body type and goals? Each person is different. We all have different bodies and our metabolic thresholds are different as well. Our bodies also experience metabolic adaptation’s. So, our maintenance calories are constantly changing. That’s why it’s important to make adjustments to our calories/macros throughout your fitness journey. Each person has a TDEE – Total Daily Energy Expenditure. This is what we would call our maintenance calories. A calorie intake for your body to eat each day in order to stay the same body weight. If we have the goal of fat loss, we would then need to incrementally lower our macros/calories. The ideal healthy sustainable rate of fat loss is .8-1lb per week. We only make adjustments to carbs & fats, when our weight loss plateaus. I like to make these adjustments in 100-150 calories at a time. And it is the opposite when we have the goal to build muscle. We would increase carbs & fats incrementally above baseline in order to see the scale move upward. While pairing both of these nutritional phases with resistance training! An easy way for someone to calculate their TDEE in order to start tracking Macros? Hire a coach who specializes in Nutrition Or if you are curious to see a rough estimate of where your estimated maintenance calories might be you can use Tdeecalculator.net to calculate on your own. I have found this to be one of the more accurate sources. Once you fill out all your stats on the website you will have your TDEE (maintenance calories) to hit per day. If you are interested in fat loss you can subtract 200-500 calories from your TDEE to initiate a calorie deficit (fat loss). If you would like to build muscle you would do the opposite and add on 200-500 calories to your baseline TDEE. 200 calories for more of a conservative deficit or surplus and 500 calories for a more aggressive deficit or surplus. To achieve results in both of these nutritional phases: Adherence + Consistency + Time There is no secret or quick fix, it is science, and the process can’t be rushed! I prefer a more conservative approach to fat loss with myself and my clients because it is more sustainable, but this will take more time. A more aggressive approach is going to be faster, but harder to stick to. There is no one size fits all approach. Everyone is going to have a different preference and experience, that’s why I customize my programs for each individual client!

Encore Healthy Meal Prep Recipes

January 12, 2025 8:59am EST

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