Blog Post by Coach JulieNCI Certified Nutrition Coach & Certified Mindset Coach In today’s fast-paced world, waking up to the blaring sound of an alarm clock is the norm for many. However, this daily disruption can significantly impact your overall well-being. I decided to change my life by getting rid of my alarm clock, and the results have been astonishing. By embracing my natural circadian rhythm, I’ve experienced numerous benefits that have improved both my physical and mental health.
Understanding the Circadian Rhythm The circadian rhythm is your body’s natural sleep-wake cycle, influenced by environmental cues like light and darkness. It plays a crucial role in regulating various bodily functions, including sleep patterns, hormone release, and body temperature. Aligning with your circadian rhythm can lead to more restful sleep and better overall health. The Drawbacks of Alarm Clocks Waking up to an alarm clock can jolt you out of a deep sleep, causing a spike in stress hormones like cortisol. This abrupt interruption can lead to feelings of grogginess, anxiety, and even negatively affect your cardiovascular health over time. By relying on an alarm clock, you might also be cutting your sleep short, which can impair cognitive function, mood, and overall well-being. Benefits of Waking Up Naturally
My Personal Experience Since making the switch, I maintain a consistent bedtime and my body has been waking me up between 6:00 and 6:30 am every morning. This routine has become a cornerstone of my daily wellness practice, allowing me to start each day calmly and with a sense of readiness. How to Transition Away from an Alarm Clock
By getting rid of my alarm clock and aligning with my natural circadian rhythm, I’ve experienced a profound improvement in my overall well-being. Reduced anxiety, better sleep quality, enhanced cognitive function, and improved mood are just a few of the benefits I’ve enjoyed. I encourage you to consider making this change in your life and witness the positive effects firsthand. References
By making this simple yet impactful change, you can take a significant step toward a healthier and more balanced life.
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Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach Building lean muscle mass is a common goal for many fitness enthusiasts. Understanding the science behind muscle growth, along with effective nutrition and training strategies, can help you achieve your goals efficiently. In this blog post, we'll explore the key components of muscle growth and provide practical tips for optimizing your nutrition and workout regimen.
Understanding Muscle GrowthMuscle growth, or hypertrophy, occurs when muscle fibers sustain damage through resistance training and subsequently repair themselves, becoming stronger and larger. This process is influenced by several factors, including the type of exercise, intensity, and nutrition. The Role of Protein in Muscle GrowthProtein is essential for muscle repair and growth. Consuming adequate protein provides the amino acids necessary to rebuild muscle fibers. Aim for a daily protein intake of 1.6 to 2.2 grams per kilogram of body weight, depending on your activity level and goals . Key Sources of Protein:
Recommended Carbohydrate Sources:
1. Progressive Overload: Gradually increase the weight, intensity, or volume of your workouts to continually challenge your muscles and promote growth . 2. Compound Exercises: Focus on compound movements like squats, deadlifts, bench presses, and pull-ups. These exercises work multiple muscle groups simultaneously, leading to greater overall muscle development. 3. Proper Recovery: Allow adequate rest between workouts to enable muscle repair and growth. Aim for 48 hours of rest for each muscle group before targeting it again. 4. Consistency: Stay consistent with your training and nutrition plan. Consistency is key to seeing long-term results. The Role of SupplementsWhile whole foods should be your primary source of nutrients, supplements can help fill gaps in your diet. Common supplements for muscle growth include:
Tips for Optimal Hydration and Sleep:
For personalized advice, consider consulting with a certified nutrition and fitness professional. References:
For more information on muscle growth and nutrition, check out these resources: National Institute of Health - Protein and Muscle Building, American Council on Exercise - Strength Training. Feel free to share your experiences and tips in the comments below. Happy training! Blog Post by: Coach KayliNASM Certified Personal Trainer ![]() In the fast-paced world we live in, maintaining optimal health can sometimes feel like an uphill battle. At KM Fitness, we’re always on the lookout for convenient and effective ways to support your health journey. Today, we’re excited to introduce you to Coromega, a game-changer in the world of Omega-3 supplements. In this blog post, we'll dive into the many benefits of Omega-3s, identify signs that you might be deficient, and explain why Coromega is my favorite way to get these essential nutrients on the go. The Power of Omega-3s Omega-3 fatty acids are essential fats that play a crucial role in your overall health. Here are some of the incredible benefits they offer: 1. Heart Health: Omega-3s are known to reduce the risk of heart disease by lowering triglyceride levels, reducing blood pressure, and preventing the formation of arterial plaque. 2. Brain Function: These fatty acids are vital for brain health, improving cognitive function, memory, and mood. They can also help reduce the risk of neurodegenerative diseases. 3. Inflammation Reduction: Omega-3s have potent anti-inflammatory properties that can help alleviate symptoms of chronic inflammation, which is linked to various health conditions like arthritis and asthma. 4. Eye Health: Omega-3s contribute to maintaining good vision by supporting the health of the retina and reducing the risk of macular degeneration. 5. Skin Health: These fatty acids keep your skin healthy and hydrated, reducing the signs of aging and preventing conditions like eczema and psoriasis. Signs You May Be Deficient in Omega-3s Despite their importance, many people don’t get enough Omega-3s in their diet. Here are some signs you might be deficient: - Dry Skin: Omega-3s help keep your skin hydrated. If you’re experiencing dry, flaky skin, it might be a sign of deficiency. - Fatigue: Low levels of Omega-3s can contribute to feeling tired and lacking energy. - Mood Swings: A deficiency in Omega-3s has been linked to mood disorders like depression and anxiety. - Joint Pain: Omega-3s help reduce inflammation, so a deficiency could lead to increased joint pain or stiffness. - Poor Concentration: Difficulty focusing or frequent brain fog can be a sign that your brain is not getting enough Omega-3s. Why Coromega is the Perfect Solution For many, the challenge of getting enough Omega-3s lies in the form of supplementation. Pills can be hard to swallow and fish oil capsules often leave an unpleasant aftertaste. This is where Coromega shines. - Convenient Packets: Coromega comes in easy-to-carry packets, making it simple to get your Omega-3s no matter where you are. Whether you’re at work, at the gym, or traveling, just tear open a packet and enjoy. - Delicious Taste: Unlike traditional fish oil capsules, Coromega has a pleasant, citrusy flavor that makes taking your Omega-3s a treat, not a chore. - No Pills to Swallow: If you struggle to take pills, Coromega is the perfect solution. The liquid form is easy to consume and absorbs quickly in your body. - High-Quality Omega-3s: Coromega uses high-quality, purified fish oil to ensure you’re getting the best possible Omega-3s without the fishy aftertaste. My Personal Experience with Coromega As someone who finds it challenging to swallow pills, discovering Coromega was a game-changer for me. I love the convenience of being able to carry these packets with me wherever I go. Whether I’m heading to the gym or on a weekend getaway, I can easily take my Omega-3s without any hassle. Plus, the taste is fantastic, making it something I actually look forward to each day. Conclusion Omega-3 fatty acids are essential for maintaining optimal health, but many of us struggle to get enough through our diet alone. Coromega offers a delicious, convenient, and pill-free solution to ensure you’re getting the Omega-3s your body needs. If you’re looking for an easy and enjoyable way to boost your health, I highly recommend giving Coromega a try. Your heart, brain, skin, and overall well-being will thank you! --- For more health tips and product recommendations, be sure to check out other posts on the Kayli Montoya Fitness blog. Here’s to a healthier, happier you! Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach In today's fast-paced world, maintaining a robust immune system is more crucial than ever. With the constant exposure to environmental pollutants, stressors, and pathogens, fortifying your body's defenses is essential for overall wellness. Thankfully, nature offers us a plethora of superfoods that can supercharge our immune system. In this article, we'll delve into the top five superfoods for boosting immunity in 2024, backed by science and centuries of traditional wisdom.
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![]() Welcome, ladies! Today, we're diving deep into a common obstacle many women face on their weight loss journey: being under muscled. You might be diligent with your diet, logging hours on the treadmill, yet still struggle to shed those stubborn pounds. Here's the scoop: it's time to shift our focus from just losing weight to building muscle. Let's explore why your muscle mass matters and how it impacts your weight loss goals. Understanding the Problem: So, what exactly does it mean to be "under muscled"? In simple terms, it's having inadequate muscle mass relative to your body composition. As we age, especially between the ages of 30-50, our muscle mass naturally declines due to factors like hormonal changes, decreased activity levels, and even dietary habits. This decline in muscle mass not only affects our strength and mobility but also plays a crucial role in our ability to lose weight effectively. The Muscle-Fat Connection: Here's the kicker: muscle is a metabolically active tissue, meaning it burns calories even at rest. The more muscle mass you have, the higher your basal metabolic rate (BMR), which translates to more calories burned throughout the day. On the flip side, excess fat tissue does little in terms of calorie expenditure. So, if you're carrying more fat than muscle, your body becomes less efficient at burning calories, making weight loss an uphill battle. The Benefits of Building Muscle: 1. Increased Metabolism: By building muscle through resistance training, you can rev up your metabolism, making it easier to create the calorie deficit necessary for weight loss. 2. Improved Body Composition: Building muscle while losing fat leads to a leaner, more toned physique, rather than simply becoming smaller in size. 3. Enhanced Strength and Functionality: Strong muscles not only support you during workouts but also in daily activities, promoting better posture, balance, and overall vitality. How to Build Muscle and Lose Weight: 1. Strength Training: Incorporate resistance training exercises into your routine at least 2-3 times per week. Focus on compound movements like squats, deadlifts, lunges, and rows to target multiple muscle groups simultaneously. 2. Progressive Overload: Continuously challenge your muscles by gradually increasing the weight, reps, or intensity of your workouts over time. This stimulates muscle growth and prevents plateaus. 3. Balanced Nutrition: Ensure you're consuming enough protein to support muscle repair and growth, while also maintaining a slight calorie deficit to facilitate fat loss. Opt for nutrient-dense foods like lean meats, fish, eggs, legumes, and plenty of fruits and vegetables. 4. Rest and Recovery: Don't overlook the importance of rest days and quality sleep. Muscles need time to repair and grow, so prioritize recovery to avoid burnout and injury. Conclusion: Ladies, if you've been struggling to lose weight despite your best efforts, it's time to shift your focus to building muscle. Remember, it's not just about the number on the scale, but rather achieving a healthy balance of muscle and fat for long-term success. By incorporating strength training into your routine and prioritizing muscle growth, you'll not only transform your physique but also supercharge your metabolism and reclaim your confidence. Here's to becoming strong, empowered women who can conquer any challenge that comes our way! So, are you ready to say goodbye to being under muscled and hello to a stronger, leaner you? Let's do this together! Coach Kayli Blog Post by Coach JulieNCI Certified Nutrition Coach L1 and Certified Mindset Coach Rheumatoid arthritis (RA) is a chronic autoimmune condition characterized by inflammation of the joints, leading to pain, stiffness, and swelling. While the exact cause of RA remains unclear, emerging research suggests a significant connection between gut health and the development or progression of this debilitating condition. In this article, we'll explore the intricate relationship between gut health and rheumatoid arthritis and discuss actionable steps to support gut health for potential RA management.
Understanding Gut Health: The gut microbiome, comprising trillions of bacteria, fungi, and other microorganisms, plays a crucial role in maintaining overall health. This diverse ecosystem not only aids in digestion and nutrient absorption but also influences immune function, metabolism, and even mental health. Gut Dysbiosis and Inflammation: Dysbiosis, an imbalance in the gut microbiota composition, has been implicated in various inflammatory conditions, including rheumatoid arthritis. Research suggests that dysbiosis may contribute to RA by promoting systemic inflammation and triggering autoimmune responses. Evidence of Gut-Joint Axis: Recent studies have uncovered a fascinating link between the gut and joint health, known as the gut-joint axis. This bidirectional communication pathway involves immune cells, microbial metabolites, and inflammatory mediators that can influence both gut and joint inflammation. Key Factors Influencing Gut Health and RA:
Clinical Studies and Insights: A growing body of research supports the gut-joint connection in rheumatoid arthritis. For instance, a study published in Nature Communications found that gut dysbiosis preceded the onset of arthritis symptoms in mice, highlighting the potential role of the gut microbiota in RA development. Another clinical trial demonstrated that probiotic supplementation improved RA disease activity scores and reduced inflammatory markers in patients with active disease. Conclusion: In conclusion, the relationship between gut health and rheumatoid arthritis underscores the importance of holistic approaches to disease management. By addressing gut dysbiosis through dietary modifications, probiotics, stress management, and avoiding gut irritants, individuals with RA can potentially mitigate symptoms and improve overall well-being. As research in this field continues to evolve, integrating gut-focused interventions into RA treatment plans holds promise for optimizing therapeutic outcomes and enhancing quality of life. References:
![]() By: Coach Kayli In this blog I'm gonna breakdown the basics of losing fat and gaining muscle at the same time, aka "body recomposition." Today, I'll teach you what it is, how it's possible, and who it works best for. I wanna keep this jam packed with high value and minimal fluff, so let's jump right into it. ↓ To cut or to bulk... why not both? Fitness experts call body recomp the "holy grail" of getting in-shape because it's the goal everyone is chasing. Even after reading this, you're probably thinking, "this is what I thought I've always been doing?" And you likely have, to an extent, but not nearly as optimized as you could. Which, unfortunately, is probably causing you to "spin your wheels" with progress. This may sound harsh, but if you look roughly the same or worse as you did ~3-6 months ago, you're spinning your wheels. It's OK, though! Everyone goes through this period and has to learn the hard way. You need to be more intentional with your goals, and that's what I'm here for. If you're more serious/experienced, you are likely either cutting (prioritizing fat loss) or bulking (prioritizing muscle gain), and alternating cycles between each. E.g., cutting for summer, then bulking during winter. This strategy works, but is outdated for "normal folks" and more suitable for more advanced trainees, like elite level bodybuilders or athletes. They workout almost daily, and have entire years mapped out with their diet and exercise, periodized down to the week. For them, this is necessary, and they wouldn't respond well to trying to do both at the same time. If this is you, hey, keep at it! If not, you're likely in one of two camps:
Both are leaving SO much progress on the table, working harder than necessary for worse results. Again, don't get down ⏤ I've been there and most other people are in the same boat without realizing. The good news is that you're now aware of it. The better news is that you can disrupt old patterns and unlock tons of unrealized gains. Here's why that's possible if you do it correctly... Your 2 body composition "bank accounts": muscle tissue and fat tissue Many people incorrectly assume that "fat can be turned into muscle" or vice versa. That's not how it works. Muscle tissue and fat tissue are two separate systems. So imagine each as a separate bank account. (H/t Jeff Nippard for this.) We can withdraw money from the fat bank account by using a "smart" calorie deficit, i.e., not too big or too small of a deficit. While simultaneously depositing money into the muscle building account through intelligent strength training and eating enough protein at the right times. You can guarantee this outcome more by optimizing things like nutrient timing around workouts, stress management, supplements, and sleep. To be clear, this is more difficult. It requires a precise approach built for you and your body, plus weekly consistency and ongoing adjustments. But it is possible, and the payoff is huge. (See what I did there?) Oh, and if you want to review the science to back this up and double check me, see HERE, HERE, and HERE. Is the body recomposition approach right for you? There are about four different types of people who will benefit the most from this approach.
And if you overlap between two or more of those, that means you're an excellent candidate for this. Two additional types of people who I've successfully coached using these methods are people who would identify as "skinny fat" or people who have hit a plateau and can't seem to bust past it no matter what they try. If any of these feel like you, body recomp is definitely worth trying out. Ok, I'm going to cut it here. Now you know what body recomposition is, how it's possible, and who it's for. Join us Here in our private FB community to catch the key components of a successful recomp. You won't want to miss it. Talk to you then. -Kayli P.S. Any questions? Just comment below. Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach Embarking on a journey to lose body fat isn't just about following a strict diet or hitting the gym relentlessly. It's also about cultivating the right mindset. In fact, your mindset can be the determining factor between success and failure in achieving your fat loss goals. In this post, we'll delve into the crucial mindset shifts that are essential for shedding those extra pounds and achieving a healthier, happier you.
Understanding Your Relationship with Food: One of the fundamental mindset shifts necessary for losing body fat is changing your relationship with food. Instead of viewing food as a source of comfort or reward, start seeing it as fuel for your body. Focus on nourishing your body with wholesome, nutrient-dense foods that support your health and fitness goals. Incorporating keywords such as "healthy eating habits," "nutrient-dense foods," and "balanced nutrition" naturally into the content enhances relevance. Embracing Consistency Over Perfection: Many individuals fall into the trap of striving for perfection when it comes to their diet and exercise routine. However, perfection is not sustainable. Instead, shift your focus towards consistency. Consistently making healthier choices and sticking to your workout plan, even on days when motivation is low, is key to long-term success. Keywords like "consistency in fitness," "sustainable habits," and "long-term progress" reinforce the importance of this mindset shift. Cultivating Self-Compassion: It's easy to be overly critical of ourselves, especially when it comes to our bodies. However, practicing self-compassion is essential for maintaining a positive mindset on your fat loss journey. Be kind to yourself, celebrate your progress, and learn from setbacks without being too harsh. This mindset shift encourages a healthier relationship with yourself, which is crucial for overall well-being. Keywords like "self-compassion," "positive self-talk," and "self-acceptance" are seamlessly integrated to enhance relevance. Focusing on Non-Scale Victories: While the number on the scale can be a useful tool for tracking progress, it shouldn't be the sole focus of your fat loss journey. Instead, shift your focus towards non-scale victories such as increased energy levels, improved mood, better sleep, and enhanced confidence. These victories are equally, if not more, important indicators of your overall health and progress. Incorporating keywords like "non-scale achievements," "health improvements," and "well-being goals" emphasizes the significance of this mindset shift. Setting Realistic Goals: Setting unrealistic goals can set you up for disappointment and frustration. Instead, focus on setting realistic, achievable goals that align with your lifestyle and capabilities. Break your larger fat loss goal into smaller, manageable milestones, and celebrate each achievement along the way. This approach fosters a sense of accomplishment and keeps you motivated to continue progressing. Keywords like "realistic goal setting," "achievable milestones," and "progress tracking" support the relevance of this mindset shift. Achieving fat loss goes beyond just following a diet and exercise plan—it requires a mindset shift. By changing your perspective on food, embracing consistency and self-compassion, focusing on non-scale victories, and setting realistic goals, you can set yourself up for success on your fat loss journey. Remember, it's not just about transforming your body; it's about transforming your mindset for a healthier, happier life. Blog Post By Kayli Montoya-HustonNASM Certified Personal Trainer & NCI Certified Nutrition Coach L1 and Mindset Coach Embarking on a weight loss journey can be challenging, especially when you're committed to shedding those stubborn pounds but see minimal results. If you're wondering why your body fat isn't budging, you're not alone. In this blog post, we'll explore the top 10 reasons that might be hindering your fat loss progress and provide practical solutions to overcome these obstacles.
Inadequate Caloric Deficit:
Conclusion: Identifying and addressing these roadblocks can pave the way for successful fat loss. Remember, patience and consistency are key. Consult with a qualified nutrition coach or personal trainer to personalize your approach and maximize your results. Your fitness journey is unique, and understanding these reasons can help you overcome obstacles and achieve your body fat loss goals. Blog Post by Coach JulieNCI Certified Nutrition Coach Level 1 and Certified Mindset Coach Fitness and nutrition are absolute staples to being your happiest, healthiest self. The problem is, some people take it too far. Coach Kayli and I have seen people lose a significant amount of weight and find themselves obsessing over their food, weight, fitness, clothes, etc. This really isn’t that uncommon. We usually see this when a person has struggled with emotional eating or binge eating. They lose body fat, but they never treated the root cause of the emotional eating. As with health, you have to treat the root cause or the issue doesn’t go away. Usually emotional eating is caused by unhealed trauma. When a person loses weight but doesn’t work on healing old trauma, they simply replace the old unhealthy coping mechanism with a new unhealthy coping mechanism. We see them go from binging food to not eating, obsessively weighing themselves, or overexercising. These habits can be just as dangerous for people as overeating. The key to being successful is obtaining and maintaining a healthy relationship with food. Here are some signs that you may have an unhealthy relationship with food:
If you recognize any of these traits, it may be time for you to reach out to a mental health professional to help you work through any issues you may have with food. Disordered eating is a legitimate issue that you should address. You shouldn’t live your life chained by food or fitness. Food and fitness should be things you enjoy and tools to help you live healthy. |
AuthorKayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between. Categories
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