FITNESS TIPS & ADVICE

PROGRESSIVE OVERLOAD: WHAT IS IT AND WHY IS IT SO IMPORTANT?

14 June 2022

First. What is progressive overload?

A: Progressive overload is when you gradually increase the weight, frequency, or number of reps in your workouts.

Next. Why is progressive overload important?

A: If you’re not using a progressive overload method, you won’t build strength or gain muscle.

When you DO use progressive overload, you won’t plateau. You can adapt your workouts to mix them up and not get bored, but you should do so with a specific approach!

Changing your workouts frequently (AKA doing different workouts every week or every few weeks) is great for general health— any active movement is.

But if you want to see results, lose body fat, gain lean muscle, and grow stronger, look no further than: progressive overload.

Message me with any questions or to get some info about how I can create a personalized plan for you!

MY FAVORITE HIGH PROTEIN SNACKS!

7 July 2022

Here are some examples of my favorite high protein snacks! I included some links so you can see what the items look like and find them in store if you don’t want to order them online!

• Greek yogurt: by itself or in a parfait with fruit and granola

• Hard boiled eggs

• Peanut butter or almond butter with apples

• String cheese

• Cottage cheese

• Edamame 

• Beef jerky (just be careful and read labels, some beef jerky has a lot of fat.) I like this one—https://www.amazon.com/Jack-Links-Original-Steaks-Ounce/dp/B00B9GUZP4/ref=sr_1_4?crid=3HYOZNIZNC8DV&keywords=jack+links+beef+jerky+individual+packs&qid=1657243205&rdc=1&sprefix=jack+links+beef+jerky+Indi%2Caps%2C281&sr=8-4 

• Canned tuna (I like these little on-the-go kinds. I find them at Target or Walmart and there’s a bunch of different flavors). https://www.walmart.com/ip/Chicken-of-the-Sea-Tuna-Infusions-Garlic-Herb-2-8-oz/715626093 

• Quest protein chips. I get these at Target and they have 19g of protein. Again, there’s a ton of flavors. https://www.target.com/p/quest-nutrition-tortilla-spicy-sweet-chili-chips-4ct-1-1oz/-/A-81806953#lnk=sametab 

• If you’re looking for a good protein powder to mix into milk or almond milk, Orgain isn’t bad. Or if you want a pre-mixed one, Core Power is my favorite. It tastes like chocolate milk! But there’s also vanilla and other flavors. 

  • Orgain https://www.target.com/p/orgain-organic-vegan-plant-based-protein-powder-creamy-chocolate-fudge-16-32oz/-/A-50041936#lnk=sametab 

  • Core Power: https://www.target.com/p/core-power-chocolate-26g-protein-shake-14-fl-oz-bottle/-/A-78824043#lnk=sametab 

• Homemade energy bites. There’s a million recipes out there and you can find a ton on Pinterest, but here’s an example! https://dailyburn.com/life/recipes/energy-bites-recipes/ 

• Protein Oatmeal: https://www.abbeyskitchen.com/high-protein-oatmeal-recipes/ 

• Berry Protein Pancake Bites: https://butterwithasideofbread.com/berry-protein-pancake-bites/ 

• Lunchmeat 

• Homemade cinnamon roll protein bars: https://sweetpeasandsaffron.com/homemade-protein-bars/ 

• Greek yogurt dip for dipping strawberries or other fruits. There’s chocolate, key lime, and almond butter recipes here: https://sweetpeasandsaffron.com/3-greek-yogurt-fruit-dips-meal-prep-idea/