Spot Reducing

We can gain or lose fat.⁣
⁣We can gain or lose muscle.⁣
⁣But we can’t do an exercise to reduce a specific spot.⁣

If you’re looking for a magic fat burning exercise, there are none.⁣ It takes time, consistency, and dedication.⁣ Fat loss happens as a total overall.⁣⁣
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I hate to break it to you… but you can’t pick and choose where your body loses it from.⁣⁣ There is no magic trick. You have to be consistent with your plan day in and day out to make it happen.⁣⁣
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You can do it, I’m here to help.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Life Cycle of a Successful Diet

Successful dieting is a little more nuanced and individualized than what’s easily shared here in a short blog post.

But generally, I recommend avoiding extremes and black & white thinking when it comes to dieting.

Ease your way in, with small sustainable changes that add up over time, and ease your way out into a healthier version of your previous lifestyle.

In the beginning, Fit “fun food” into your macro ratios as needed. Go ahead and sub that potato with a bowl of cereal… If it helps you adhere to the overall plan then go for it.

In the middle, Eat “fun foods” in moderation, but make an effort to Start including more whole foods like fruits, veggies, and animal based proteins.

Towards the end, Choose mainly whole foods that are packed with nutrients- like fruits, veggies, and animal based proteins that’ll keep you full and fueled.

After the diet, If you’ve hit your goal and are ready for more flexibility, transition back to eating “fun food” slowly instead of going all out on the foods you’ve missed.

What’s something that you keep in your diet, no matter what phase of nutrition you’re in? Mine is froyo!

Ready to start your plan and make real sustainable progress towards your goals?

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Foam Rolling

Not only does it feel great, foam rolling…⁣

Opens up your upper body [chest & back] and digs deep into your lower body [quads & glutes].⁣

Which might help you feel places where you carry stress and tension.⁣

Breathe through it and use full ranges of motion that are mindful and controlled, And Change up your ROM or foot placement as you need!⁣

We tend to neglect the things we need.⁣
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For me, lifting has always taken priority over mobility or flexibility.⁣⁣
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But I’ve been making an effort to at least get some foam rolling in before/after workouts or between clients.⁣⁣
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Squeeze it in when you can, before or after a lift, before bed, while watching TV, etc.⁣⁣
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Do what feels good. Don’t overthink it.⁣⁣
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Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Are You Ready to Stop Tracking?

I’m a big believer of tracking for a short period of time, learning about your food, and creating better behaviors around your nutrition.⁣

But before you throw in the towel, consider if you’re actually ready to stop tracking macros.⁣

𝐈𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚 𝐠𝐨𝐚𝐥 𝐨𝐮𝐭𝐬𝐢𝐝𝐞 𝐨𝐟 𝐦𝐚𝐢𝐧𝐭𝐞𝐧𝐚𝐧𝐜𝐞 like losing fat or gaining muscle, it’s going to require a little more attention to detail. If you’re hanging out at maintenance, you can ease up on tracking. ⁣

𝐇𝐨𝐰 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐬? ⁣
Are you building sensible meals, eating at regular meal times, eating fruits & veggies? Or are you winging it everyday and only hitting protein with yogurts, powders, bars, snacks, etc?⁣

𝐈𝐬 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐭𝐡𝐞 𝐨𝐧𝐥𝐲 𝐭𝐡𝐢𝐧𝐠 𝐤𝐞𝐞𝐩𝐢𝐧𝐠 𝐲𝐨𝐮 𝐎𝐍 𝐭𝐫𝐚𝐜𝐤?⁣
If the answer is yes, then consider meshing macro tracking with intuitive eating. Work on blending what you’ve learned, and habits you’ve created with hunger and fullness signals so that eventually you won’t be tracking what you eat.⁣

𝗪𝐡𝐚𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐭𝐫𝐚𝐜𝐤?⁣
If you think that you’ve gone “off track” because you didn’t follow the plan perfectly, then you’ll end up thinking “might as well say screw it” and eat everything. Try to not be so rigid and let extremes dictate your diet.⁣

𝐇𝐚𝐯𝐢𝐧𝐠 𝐚𝐧 𝐞𝐱𝐢𝐭 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝐰𝐢𝐭𝐡 𝐚𝐧𝐲 𝐝𝐢𝐞𝐭 𝐢𝐬 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭.⁣
You can get more info on this in my Savage Body Ebook. It’s included in the Breakthrough Blueprint and the Warrior Program.

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Working Out vs Weight Training

I don’t know about you but if I’m in the gym, I’m trying to be productive with my time there!⁣

If you’re just ‘working out’ you’re burning calories, sweating, and probably not focused on anything specific. ⁣

Your routine might be unplanned, and you’re probably just kind of getting it done to check it off your list.⁣

Refocus your efforts into more intentional weight training. Meaning your week is planned, your exercises get progressively harder over time, things are done for a specific purpose, each muscle group gets their own focus, and your plan is geared toward results.⁣

You can download my free workout template that can help you get started at zero cost!

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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How to Make Weekly Progress

Progressive overload is the biggest difference between actually training and just working out, in my opinion.⁣

I love the specificity and focus that weight training provides… and I love being able to manipulate my results.

Add sets, Reps, weight, or both.

Try to beat your numbers from the last week. These can be small jumps!

Don’t add sets, Reps, or weights if you didn’t recover from the last training session or the last week of training in general.

You may have off days but you can still make progress even with the smallest of steps.

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Do You Need to Warm Up?

When time is a factor, it’s easy to skip things like warming up or stretching.

Warm ups get you ready mentally and physically.

Increase your body temp and blood flow.

Helps target the muscle you’re training.

And makes you less likely to get hurt.

If you wanna improve your performance, take 5-10 minutes to work up a light sweat.

Use these four tips before your next workout!

5-10 minute cardio warm up

Foam Roll & highlight areas of soreness

Perform active stretches that align with your workout.

Progressively load your main lift.

Ready to dial in your training and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Why Do We Need Water?

During the summer, we lose a ton of water through sweat. so remember to cool down and replenish those stores.

The more water you drink, the better your digestion will be. That’s because water helps transport all the nutrients from your food throughout your body.

If you do any kind of high impact activity like running, boot camps, or CrossFit, then you’ll want to stay hydrated and keep your joints cushioned.

As a bonus, drinking water will keep your skin looking great too!

Shoot for half your body weight in ounces, at minimum!
Set a timer to remind you when to drink up.
Grab a large jug so that you see how much you need to drink.
Or bring a few bottles with you on the go.

Just get into the habit of hydrating consistently.

Your body will thank you for it!

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Find Your Fire

If it’s not a hell yes, then it’s a no…⁣

If you force yourself into a training style you hate, you’ll probably drop out in a few weeks.⁣

Plain and simple, you won’t do it long term unless you like it.⁣

I’ve done running, spin classes, yoga, Zumba, IM sports, CrossFit, and even Pure Barre. While I enjoyed all of them, at the end of the day, my heart is fueled by lifting weights.⁣

I love lifting so I stick to it because I crave it. But I had to explore all those types of training first in order to find the style I love most!⁣

I don’t care if it’s jazzercise or water aerobics, find your fire and let it fuel you.⁣

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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How to Know if Your Plan is Working

Results happen over time, not overnight- work hard, stay consistent, and be patient… you got this!

Measure your progress often, but recognize that fluctuations will happen.

Don’t depend on the scale alone. Monitor your performance during training too!

Use the fit of your clothes or progress pictures to keep you going in the right direction.

Most importantly, pay attention to how you feel. Sleep, stress, digestion, these are all forms of feedback!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com