Ailm Health & Wellness

12/28/2023

I couldn't be more proud of Julia who entered into the New Body Transformation Program. She is a marathon runner who was struggling with fatigue, her runs, confidence, and felt bloated. Even while training for a marathon, she noticed she was gaining weight. Julia was desperate.

I helped analyze Julia's nutrition and found that she was undereating for her activity level and goals. She had an imbalance of carbs, protein, and fats.

I asked Julia to trust the process and she did! We increased her calories slowly to an additional 500 a day, had intentional rest days and workout days, and got her in the right range of macros tracking for her body's needs and her goals for fat loss. Julia was able to go on her vacation and run her marathon and still enjoy without worrying and right away got back on track with her results and the grind.

Julia has done a 360 in her confidence, her awareness of her nutrition, the quality of food she eats with food as fuel, and knows her ranges. She does not restrict food, go hungry, no fasting, nothing crazy! I'm so proud of Julia and her results!

Way to go!!!
If you need help with your nutrition, please reach out!!!

Megan

11/18/2023

10/05/2023

Do you strength train or have you thought about it?

Strength training can be intimidating, higher risk for injury if you're uncertain about form or amount weight to grab, and event costly if you're paying for that gym membership or building a home gym.

However, strength training is probably the most important exercises to focus on. This is because:
💪muscles burn fat
💪muscles help increase metabolism
💪muscles help keep our bones cushioned during falls, preventing fractures
💪muscles help with balance and stability
💪muscles help with temperature regulation
💪and I could go on and on...

One of my favorite types of strength training is the use of resistance bands. They are cheap and can come in a variety of sizes and resistance. They are portable and you can do them anywhere.
You can even do resistance band training at your desk while you work, while watching tv in the evenings, and it's fun for kids, too.

Here's an excellent article on 30 different resistance band exercises:

No weights, no problem—you can do these muscle-toning exercises from anywhere.