Protein intake isn't one size fits all. 

Following a generic number you found online, or copying what someone else eats, isn't going to get you where you want to go.

It's also not an arbitrary number that your coach came up with - there are variables that determine how much protein you need to eat, and I cover those variables in this episode to help you understand how your age, weight, height, gender, activity level, type of training, and your goals affect what your intake should be.

Because the right amount of protein for a 45-year-old woman in a strength training program looks very different than it does for a 28-year-old doing mostly cardio. And a blanket RDA was never going to capture that.

If you've been guessing at your protein intake or following a generic recommendation, this episode will help you understand what actually goes into finding the right number for you.

Topics covered:

→ The old RDA guidelines for protein intake compared to the updated guidelines

→ How age, weight, height and gender factor into your protein needs

→ Why your training type and activity level shift the equation

→ How your specific goals change your protein targets

→ What to do with this information to start eating with more intention

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#proteinintake #nutritiontips #nutritioncoach #highprotein #macros #strengthtrainingforwomen #fatloss #healthyhabits #nutritioncoaching #proteinfood

Ever felt bummed when you didn't burn hundreds of calories in your workout? Ever felt like you need to feel sore after a workout otherwise you didn't push hard enough and surely "that's" the reason why you're not seeing progress?

We've been sold the idea that soreness means progress and calorie burn means a good workout. But here's the truth: chronic muscle soreness is a sign your body isn't recovering, and if you're not recovering, you're not making progress. And calorie burn from your actual workout? It matters the least when it comes to changing your body composition.

I'm breaking down why we chase these metrics, what they're actually telling you, and what to pay attention to instead.

 → Why soreness is a red flag, not a trophy 

→ What soreness actually is and when it becomes a problem

 → Why calorie burn from exercise is the wrong thing to chase

 → What actually indicates your training is working

If you're stuck in the cycle of chasing soreness and calories and still not seeing results — this one's going to shift how you view your workouts and reframe how you think about "effort" to keep you focused on what matters so you stop spinning your wheels and see the progress you're working for. 

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#fitnessmyths #workoutrecovery #strengthtraining #soremuscles #strengthtrainingforwomen

Yu can eat healthy and still not see progress. 

You might be doing everything "right" — and still missing the point.

Because here's the truth — healthy eating has general standards we should all strive for, like getting enough protein, fiber, and micronutrients.

But we forget - Healthy is not an objective term. It's subjective to the person, their goals, their background. 

In this episode of The Basics of Balance, I’m talking about how you can still be missing key nutrients, eating more than your body needs, or making it nearly impossible to lose weight — even while eating "clean."

In this episode we cover:

• Why healthy eating is not the same as a weight loss plan
• The general standards we should strive for — protein intake, fiber, micronutrients — and why they matter
• Why logging might be beneficial for some but not for all
• Why generic nutrition advice can still leave you nutrient deficient
• How you can be eating too much healthy food and stalling your weight loss without realizing it
• How you can lose weight eating junk food and gain weight eating clean
• Why organic doesn't automatically mean healthier
• Why some people need to push harder in their workouts while others need to give themselves permission to rest
• How to stop following a one-size-fits-all approach and start understanding what YOUR body actually needs

This episode will finally give you some answers if you feel like you’re eating healthy but spinning your wheels.

💬 Comment below — Have you ever followed all the "healthy" rules and still felt stuck? What did that look like for you?

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Do you actually know why you're trying to eat more protein — or are you just doing it because someone told you to?

In this episode of The Basics of Balance, I'm sharing 8 reasons why eating enough protein matters, even if you don't care about building muscle or making physical changes. The intentions behind your actions matter, and I hope these reasons give you something deeper to hold onto — especially on the days it's not easy.

The more you understand why you're doing something, the more likely you are to actually make it happen.

Subscribe for more brain gains to help you focus on the basics of what a healthy & balanced lifestyle can look like.

Comment below - What are some reasons YOU prioritize protein in your diet?  

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#BasicsOfBalance #ProteinMatters #EatEnoughProtein #HealthAndWellness #MindfulEating #ProteinTips #WellnessJourney #NutritionPodcast #HealthEducation #IntentionalHealth #ProteinIntake #HealthyEating #NutritionTips #WellnessPodcast #EatMoreProtein #IntentionalLiving #NutritionEducation #HealthTips #ProteinGoals

Dealing with injuries — doesn’t mean you stop training or lower your expectations for how you feel in your body.

Similarly, we don't have to accept the narrative that assumes a lower quality of life as we age, in living with age related injuries that stem from living a sedentary lifestyle and losing muscle as a result. 

In this episode, I talk about how strength training can support healing and quality of life when your body has limitations. We dig into how movement helps you adapt and stay active without ignoring pain or pushing through things that don’t make sense anymore.

I share real client examples and explain how we find what is possible instead of focusing on what’s off-limits — so training becomes something that supports your life, not something you have to “earn back” later.

This episode is for anyone managing injuries, getting older, or wanting to stay strong without burning themselves out or giving up on their body.

Because movement helps you heal + get more out of life.

#StrengthTraining #TrainThroughInjury #InjuryRecovery   #MovementIsMedicine   #FunctionalStrength #sustainablefitness #basicsofbalance #habitconsulting 

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In this episode, I talk through a real client situation and how I’m approaching the next phase of their journey, going from a bulk to working towards a cut/deficit. 

I cover the habits we’re prioritizing, how calorie and macro targets are determined, and why consistency matters more than constantly changing strategies.

This is a practical explanation of how nutrition coaching plays out with real people.

Topics include nutrition coaching, calorie targets, macros, habit consistency, individualized programming, and how we’re going to make progress together.

Do you have a question you want me to answer on the show or a topic you want me to cover? Fill out the form below and let me know!

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This episode of The Basics of Balance is a little different. We’re talking about New Year goals—but not in the usual “do more, track everything, optimize harder” way.

I share what I’m personally doing differently this year: fewer metrics, less tracking, fewer notifications & opening up about how chasing numbers in business last year led to burnout, and why I’m choosing to step back, trust God’s plan & timing, and focus on what I’m actually good at: coaching.

We're talking through some simple goals for the year—pull-ups, daily steps, staying consistent with workouts—and how that connects to nutritional periodization with clients. Just like athletes have on-seasons and off-seasons, regular people do too. You’re not a robot. You don’t need to be “on” 24/7 to make progress & learning how to periodize your goals to fit your life can make it easier to keep going. 

If you’ve felt overwhelmed by tracking, dieting, or trying to control every outcome, this episode is for you.

🎧 Listen now and start the year with a plan that’s realistic, human, and sustainable.

#NewYearGoals #FitnessWithoutBurnout #NutritionPeriodization #TheBasicsOfBalance

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In this episode of The Basics of Balance, we break down why strengthening complementary and accessory muscle groups is essential for getting stronger, building muscle, and avoiding injury.

Using two real client scenarios, we explain how focusing only on the “target” muscle can slow progress—and how training the muscles that support movement leads to better results and safer workouts.

This episode is perfect for anyone looking to tone up, build muscle, and train smarter.

🎧 Subscribe for more strength training tips and injury-prevention insights.

#StrengthTraining #MuscleBuilding #InjuryPrevention #FunctionalTraining #TheBasicsOfBalance

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Looking for a structured strength training program that focuses on helping you get stronger & build muscle for just $25/month with no commitment outside of the commitment you make to yourself to show up, do your best & keep going?!

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All movement has value, but knowledge is power and understanding what kind of movement is best for the goal(s) you are chasing will prevent you from feeling frustrated from investing time & effort without seeing the results you were hoping to see.

In this episode I'm discussing a specific example in how right now wearing weighted vests in an effort to build muscle are all the rage... but when we dig deeper to understand how we build muscle we can know that's not how we build muscle and shift our focus to movement that WILL help us achieve that result.

We're approaching the new year when many will fall for distractions like this & I hope this episode is a helpful resource for you to cut through the noise.

Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!

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Looking for a structured strength training program that focuses on helping you get stronger & build muscle?

Come train with me for just $25/month with no commitment or strings attached - just gainz, weekly encouragement and simple yet effective programming to keep you moving forward!

4x/week: https://coach.everfit.io/package/EQ664047

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When the goal is to build muscle & get stronger, it’s not enough to “lift weights”. We have to lift heavy enough to send a signal to our muscles to grow. If we don’t lift heavy enough, we simply won’t see the changes we want to see.

However, “heavy” is relative to many factors.

In this episode, I’m going over some of those factors that affect our ability to lift heavy and also shed light on how heavy can mean more than just high # of lbs lifted depending on how an exercise is programmed.

Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!

https://forms.wix.com/f/7052348738324398977

Looking for a structured strength training program that focuses on helping you get stronger & build muscle?

Come train with me for just $25/month with no commitment or strings attached - just gainz, weekly encouragement and simple yet effective programming to keep you moving forward!

4x/week: https://coach.everfit.io/package/EQ664047

3x/week: https://coach.everfit.io/package/JR998021