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TLC BodyWorks

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TLC BodyWorks

Motivation & guidance to living a fit & healthy life ! It is not intended to be a substitute for informed medical advice or care.

TLC BodyWorks, ACSM Certified Personal Trainer, providing motivation, inspiration and guidance to living a fit & healthy lifestyle! General Disclaimer:
The information on TLC BodyWorks website/page designed for informational purposes only. You should not use this information to diagnose or treat any health problems or illnesses without consulting your doctor. Do not attempt any of the suggested ac

tions, solutions, remedies, or instructions found on this website without first consulting with a qualified professional. They are not intended to be nor do they constitute actionable professional advice. Transmission of this information is not intended to create a professional-client relationship between TLC BodyWorks and its users. TLC BodyWorks shall not be liable for any loss or damage arising from or otherwise in connection with your use of any content, information, function, or service of TLC BodyWorks website/page. By using this website, you hereby forfeit any and all claims, past, present, and future, against the owners, editors, contributors, administrators, and other staff of TLC BodyWorks. Medical Advice Disclaimer:
The content of TLC Bodyworks [website/facebookpage], including text, graphics and images, are for informational purposes only. The content of this website/page is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.Medical Advice Disclaimer:
The content of TLC BodyWorks [website/facebookpage], including text, graphics and images, are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Any involvement in personal fitness training, exercise testing and physical exercise, including that prescribed by TLC BodyWorks can be strenuous and carries a significant risk of damage to property, personal injury, illness, or death. You participate at your own risk. Always obtain a physical examination from a doctor before starting any physical exercise activity and assume all risk if you fail to do so. In consultation with your doctor, you acknowledge and agree that any recommendations for changes in nutrition, including the use of supplements, or a weight loss program are entirely your responsibility. Do not disregard professional medical advice or delay in seeking it because of something you have read on this website/page. Reliance on any information provided by TLC BodyWorks is solely at your own risk. You acknowledge and agree that you are voluntarily participating in a program of physical exercise, lifestyle/wellness coaching, and nutrition coaching under the direction of TLC BodyWorks. In consideration of TLC BodyWorks' agreement to provide this information and social media setting, you hereby here and forever release and discharge and hold harmless TLC BodyWorks and its owner, employees, contractors, successors, heirs and assigns from any and all claims, demands, damages, rights of action, present or future, out of or connected with any participation in this program including, without limitation, personal or real property damage, injury, illness, or death. Results Disclaimer:
Achieving optimal health and fitness is not an exact science and the combination of exercise and input to achieve desire results may vary from individual to individual. Following lifestyle, fitness, nutrition and general health tips or programs contained on this website/page does not guarantee that you will achieve desire results or that you will look like images that might be posted on the TLC Bodyworks website/page. Endorsement Disclaimer:
We are not responsible for the contents or reliability of any other websites to which we provide a link, and we do not, expressly or otherwise, endorse the views and/or content expressed within those sites. Reference to any specific healthcare or fitness professionals, products, procedures, process, opinions, or service by trade name, trademark, manufacturer, or otherwise, does not necessarily constitute or imply endorsement, or recommendation by TLC BodyWorks or its owners. The views and opinions of its authors, contributors, guest bloggers, guest video or audio blog host, interviewees, or other guest or contributors expressed on this website does not necessarily state or reflect those of TLC BodyWorks or its owners, and shall not be used for advertising or product endorsement purposes. Inaccurate & Inappropriate Information Disclaimer:
Every effort has been made to offer the most current and accurate information as possible, nevertheless, informational and typographical errors may occur. The information and data included in the TLC BodyWorks website is sometimes compiled from a variety of sources. We make no warranties or representations about the quality, content, completeness, or adequacy of such information and data. If misleading, inaccurate or otherwise inappropriate information is brought to our attention, a reasonable effort will be made to fix or remove it. Please contact us at [email protected] with any concerns. Third Party Website:
The TLC BodyWorks website/page links to external websites and blogs in order to provide readers with additional references and/or to give credit to other authors’ works that may be quoted, referred to or that may have inspired content on the TLC BodyWorks website/page. We are not responsible for the content included on those sites, including any links contained within those sites, or any changes or updates to those sites. Damages/Viruses Disclaimer:
You assume all risks associated with the use of this site, including any risk to your computer, software or data being damaged by any virus, software, or any other file that might be transmitted or activated via a TLC BodyWorks web page or your access to it. TLC BodyWorks shall not be liable for any damages of any kind (general, special, incidental or consequential damages, including, lost revenues or lost profits) resulting from the use or misuse of the information contained in the TLC BodyWorks website/page.Copyright Disclaimer:
© Tammy Ryan-Callahan, TLC BodyWorks, 2014. All rights are reserved for the content of the TLC BodyWorks website/page. Unauthorized use and/or duplication of this material without express and written permission from this website’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to TammyRyan-Callahan and TLC BodyWorks with appropriate and specific direction to the original content. Rights to Remove or Reproduce Any User-Generated Material:
For the purposes of this condition, the term “user-generated material” shall refer to any information, content, or any other media uploaded, posted, emailed, submitted, or otherwise communicated to TLC BodyWorks via any method at any page on TLC BodyWorks website/page or any other content communication or submission medium or forum. Any and all content (including user and visitor generated content) submitted either via email, comment forms, or any other page hosted at TLC BodyWorks website/page becomes the property of TLC BodyWorks. TLC BodyWorks reserves the right to alter, remove, re-post, re-purpose, market, or trade any such content. By sharing any contribution or user-generated content (including any text, photographs, graphics, video, audio or any other type of media or content) with TLC BodyWorks, you agree to grant TLC BodyWorks, free of charge, permission to use the material in any way we deem fit (including the modification, reproduction, repurposing, or deletion of it). Disclaimer For Actions/Opinions of Other Users:
You must not use this website in any way which is unlawful, illegal, fraudulent or harmful, or in connection with any unlawful, illegal, fraudulent or harmful purpose or activity. Some content found on the pages of TLC BodyWorks is created by members of the public. The views expressed are theirs and unless specifically stated are not those of TLC BodyWorks. We accept no responsibility for any loss or harm incurred from the use of this website or any of it’s information or content. TLC BodyWorks can not be held responsible for any harm that is experienced, real or perceived, from viewing, following, or contributing, of any sort of content on this site. Legal Jurisdiction:
The Federal laws of United States shall otherwise govern your use of the site where these terms and conditions are not clear or incomplete and you hereby agree to submit to the exclusive jurisdiction of the United States Federal and State court system.

03/01/2022

We all know that daily exercise aids our weight loss or weight management goals and ultimately improves our overall health.

Did you know that increasing your NEAT can do the same?

What is NEAT?
It’s a way of describing all the movement you do outside of exercise. If it burns ANY calories, it counts as part of your neat.

NEAT is 1 of 4 factors that all add up to the total calories you burn in a day (TDEE)

1. Basal Metabolic Rate (BMR)
Calories burned by your body carrying out basic functions (like breathing)

2. Physical Activity
Calories burned during exercise

3. Non-exercise Activity Thermogenesis (NEAT)

4. Thermic effect of food calories burned by digesting

Here are some simple ways to increase your NEAT:

•Walk - anytime, anywhere. Fast or slow. Park further away, take the stairs, go up and down every aisle at the grocery store, do extra laps at the mall, extra walks with the dog etc…

• use a standing desk or treadmill desk

•fidget while sitting. Bounce your leg, tap your feet, wiggle your toes.

•get up every 30/60 minutes and stretch, get a glass of water.

• take a 10 minute walk after lunch

•cooking, laundry, gardening, shoveling etc…

•dance

•wear an Apple watch, Fitbit or other device to track your movement/steps, create challenges with yourself or friends.

•while using your ‘free’ time sitting in your phone or watching tv, think of ways you can be increasing your NEAT while doing it.

Don’t overthink it. ALL movement counts as NEAT.

We can all benefit from more movement in our lives!!!

02/17/2022

Random Act of Kindness Day!

What are you going to do today to make someone smile? It’s honestly so easy to do and doesn’t cost a cent.

Here are some suggestions…

•Hold the door open for someone everywhere you go today with a smile.
•Pay a compliment to each person you encounter.
•Offer to load someone’s groceries to their car for them.
•send a text to a friend you haven’t seen in awhile to let them know your thinking of them.

If you have the means then you can….

•donate to a worthy cause or a friend in need
•buy coffee (or whatever) for the person in line behind you.
•bring a friend or neighbor a bottle
of wine or flowers.

Practice kindness every day!

01/31/2022

January 31….last day of chapter 1.

Let’s take today to reflect on this months goals.

How did you do?
Did you accomplish everything you set out too? If not, why not?
Be honest with yourself.

I know I fell sort of a few and if I’m completely honest, it really just boils down to procrastination…it’s always been one of my biggest faults.
My excuse would always be that I thrive in choas or work better under pressure and although there is some truth to that, some of it is just bu****it. Why do I (or anyone) want chaos or pressure, right?!
So I need to face my bu****it and do better next month. More decisions, more action…less procrastination!

Let’s crush more goals in February!

01/26/2022

Too often the majority of us get sucked into measuring our ‘weight’ loss goals by using the number on the scale as THE marker for success.
However, for most of us our goal is really ‘fat’ loss…being smaller in volume, feeling tighter and better in our clothes. If this is your goal then you should be STRENGTH training, and eating a balanced diet consisting of lean protein, good fats and complex carbohydrates (more on that later).
If your focus is on fat loss (and I’m
guessing it is) it’s possible to gain weight in muscle but lose weight in body fat (recomp).
You might be disappointed because the number on the scale didn’t move while you’ve actually made progress towards your goal.
Instead of relying on the scale, you can use other methods like body fat percentage, body measurements or the best of all (IMO) photos.
Just take a pic of yourself from all sides and do that every week or couple weeks wearing the same outfit and you will see the visual difference whereas the scale may not move all that much.
And don’t forget to pay attention to the other non-scale victories along way like your mood, energy and how you feel in your skin;)

Here are some examples of women who weigh the same or pretty close to it from where the started to meeting their goals.

*not Clients, just random photos to show the difference between weight loss and fat loss.

01/25/2022

Taco Tuesday can easily be part of your weight loss plan with some easy tweaks. Here are just a few suggestions.

Start with swapping out higher fat ground beef with:
•grilled fish or shrimp
•roasted chickpeas
•grilled lean chicken breast
•lean ground turkey
•black beans & quinoa

Next, swap out the hard taco shell with:
•lettuce wrap
•cauliflower wrap
•make it a salad/ bowl

Lastly, skip the cheese/sour cream and instead add:
•tomatoes, onions, lettuce, corn
•salsa
•avacodo / guacamole
•black beans
•Greek yogurt
•taco sauce or one of the many Primal Kitchen dressings
•all the spices:)

Hope this helps.

Happy Taco Tuesday!

01/24/2022

Mindset Monday.

The mind is just like a muscle.
The more you exercise it, the stronger it gets and the more it can expand.

01/18/2022

Health tip Tuesday;)

Let’s touch on the most basic of physical movement that most of us can do….walking! It doesn’t cost anything, you don’t need special equipment to do it and it doesn’t matter how old or fit you are.

Ideally the majority of us should be shooting for a minimum of 10,000 steps a day. How close to that do you get daily? Do you track your steps?

Maybe your not even close to that right now. Maybe you you sit at a desk all day long on zoom call after zoom call and then rush off to get kids, dinner etc…and just never make the time to get a that walk in.
Let’s commit to making the time to get just 1 mile of walking in each day. Use it a decompression buffer between work and getting dinner ready or maybe it’s easier to do after dinner when kids are settled, wherever doesn’t matter as long as you get it done.

1 mile a day for a year stacks up to 365 miles/year and 3,650 miles over 10 years….that’s a lot of miles!
Imagine the benefits to your respiratory system, heart, muscles, joints and weight management just by walking 1 mile a day!

01/17/2022

Make it happen Monday.

What are you doing today to bring you closer to where you want to be tomorrow and beyond?

01/16/2022

It’s going to be rainy stormy Sunday for me. Perfect day to workout, food prep, watch football and maybe treat myself to some extended hot tub time;)

How do you spend your Sunday?

Do you try to make it a point to do something for you? Maybe that’s reading your favorite book or binge watching your favorite show.
Always a good idea to take some time for yourself to regroup and get ready for the week ahead.

01/14/2022

TGIF!

Happy Fitness Friday;)

How y’all doing with those goals you set at the beginning of the week?
Not perfect? No worries…just get back on track and keep going.

Did you know that there are 5 main components of fitness for HEALTH?
(More for athletic fitness)

Do you try to improve upon all components or do you find yourself mostly working on 1 or 2? If I had to bet, I’m guessing you work mostly
on 1 or 2;) Most people don’t allow any time or attention to flexibility/mobility which becomes hugely important over time. As does balance work but that’s a topic for another day.

Maybe you want to consider adding in a yoga class or spending an extra 10 minutes after every workout (when your body is warm) on flexibility/mobility work.

Something to think about:)

Enjoy your Friday!!

01/13/2022

Thursday….let’s go with Thankful Thursday instead of Thirsty Thursday;)

Studies have shown that practicing gratitude is good for your health.
•better connections with people
•fewer aches & pains
•decreased depression & anxiety
•better sleep
•improved self-esteem
•less toxic emotions
•lower rates of PTSD

Not sure of where to start or how to practice? Here are some examples. Personally I find that a gratitude journal and gratitude walks work for me.
•start a gratitude journal
•take a few minutes everyday to pause & reflect
•gratitude walks
•show the people in your life that you are grateful for them.

Do you practice gratitude? What works for you? Do you have another tip that might be helpful?

Please share:)

01/12/2022

Wednesday….let’s go with Wellness Wednesday.

I focus mostly on being physically health….what we eat, how we move and sleep. But ultimately are goal should be overall wellness.
There are 8 dimensions of wellness, each one effecting your physical being. We’ve all heard that ‘stress will make you sick’, that’s one example of how the emotional dimension will impact our physical health.

What’s a habit that you need to work on to get closer to wellness?
Maybe it’s as simple as starting a gratitude journal, 5 minutes of mindful breath work or taking that class you’ve been thinking about.

Health is a state of body.
Wellness is a state of being.

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