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Research backed articles about fitness, nutrition, mindset, health and wellness.

If you don't see an article about a topic that you would like to see, shoot us an email and we'll be happy to cover it.

Muscle-building workouts: my breakdown

8/3/2024

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By Coach Kayli Montoya-Huston

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I have a bone to pick today, as I'm feeling a bit rant-y.
But mostly, I'm frustrated.
Because I think you're getting tricked and it's time you learn the truth...

See, the workout "truths" you've been fed are things like,
  • "Pilates and yoga will give you toned, lean muscles!"
  • "If you want to look like an athlete you have to train like an athlete!"
  • "You should ditch machines and do free weights to be more functional!"
  • "Kettlebells train stabilizers and all planes of motion, which prepares you for real life!"

And I'm here today to tell you this is all nonsense.

Ok, to be fair, it's not all nonsense - there is some truth in each one.
But it's nonsense to the fact that ~95% of the people reading this newsletter lift weights for aesthetic reasons.

Aka you lift weights to look better.

Sure, you know it's healthy and therapeutic and helps you move better and makes you stronger, yada, yada.

And yes, I get it ⏤ you don't want to look too bulky like a bodybuilder, or get too obsessed with your muscles, or not fit into your favorite outfits.

I understand all of that.

But at the end of the day, you MOSTLY go to the gym to 1) build muscle and 2) lose fat so you feel more confident in your clothes and proud of the body you see in the mirror.

You want to be in-shape. Slim, defined, and muscular in all the right places.
(And hey, me too. No shame here.)

So if you agree that that is your main motive in the gym, then believing the "truths" above will only prevent you from reaching your goals.

And why is that, exactly?

Firstly, muscle and fat tissue can ONLY do three things:
  1. get bigger (gain muscle or gain fat)
  2. get smaller (lose muscle or lose fat)
  3. stay the same

So, knowing this, and knowing that the main outcome we're working out for is to increase our muscle mass and decrease our fat mass, then we should judge our workout's effectiveness solely on how well it does those two things.

And, again, yes we can also workout to improve our cardiovascular fitness, explosive power, core stability, and so on. Or just to have fun!

These are all by-products of muscle building workouts too, they just aren't the primary focus.
You can go to the gym and do whatever feels good for you.

Do the HIIT class, the kettlebells, the battle rope, or Crossfit workouts.

Just don't be upset when your body doesn't look the way you want, even though you're working out hard.

Because remember: our goal in the gym is NOT to sweat the most or get our heart rate up as high as we can or to train for the NFL combine.

Our goal is to gain muscle and lose fat. Period.

Which means we need to do workouts that are built for exactly that.

There's obviously way too much to break down in one blog, but I'll give you my general template.

My muscle-building workout breakdown
  1. Warm up - increase body temp with cardio and dynamic stretching of target muscles
  2. Heavier compound lifts - multi-joint exercises like bench, squat, deadlift, overhead press, etc (all variations)
  3. Accessory lifts - more machines, cables, and stabilized exercise choices for isolating target areas
  4. "Athletic" lift - ONE exercise that is single leg/arm and multiple planes of motion (this prevents injury)
  5. Cardio/Core - this will be either long distance cardio, a HIIT finisher, or an ab workout

To clarify, 2 and 3 are 80% of these workouts.

And the other 20% ⏤ 1, 4, and 5 ⏤ support 2 and 3 to make them more effective via injury prevention and core stability. Or cardio, which supports fat loss.

Notice how everything is hyper-specific to the goal of building muscle or losing fat.

And, of course, the exercise selection, sets, rep ranges, and weekly progressive overload are the other components required to optimize all of this, but this is the skeleton.

Maybe I'll chat on those another day, but I hope this was helpful.

I'm passionate about making this clear because I want you to get results.

And I've had too many clients come to me thinking they've been working out the right way, except they've looked the same for the last two years.

Not because they weren't trying.

But because they were putting their efforts in the wrong place.

So my hope is to help you prevent that.

You only have so much time, energy, and bandwidth to make it to the gym in the first place.
If you're going to be there, I want you to make it count.

Not wasting your time on fluff, false promises, or exercises that simply don't move the needle.
One last thing, if you want to completely take the guesswork out of workout programming check out our ASCEND Training App. This app will help elevate your fitness journey with an all-inclusive collection of personal training programs designed to help rise to new heights.

Thanks for listening to me rant.

If you have any questions, just comment below.
​

Thanks,
Kayli


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Why You Can't Lose Weight: Your Under Muscled

4/6/2024

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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


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Top 10 Reasons You Can't Lose Body Fat: Unveiling the Roadblocks to Your Fitness Goals

2/3/2024

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Blog Post By Kayli Montoya-Huston

NASM Certified Personal Trainer & NCI Certified Nutrition Coach L1 and Mindset Coach
Specializing in Gut Health & Woman's Health 

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:
  • Achieving a caloric deficit is crucial for weight loss, but it's equally important not to overdo it. Fad diets like Keto, Vegan, Carnivor, etc.,  may lead to nutrient deficiencies and a slower metabolism. Focus on a moderate caloric deficit and a balanced diet to ensure sustained fat loss.
Lack of Consistency in Workouts:
  • Inconsistent workout routines can impede your progress. Your body needs regular physical activity to burn calories and boost metabolism. Incorporate a mix of strength training and cardio exercises, and stay consistent with your workout schedule.
High Stress Levels:
  • Chronic stress triggers the release of cortisol, a hormone that promotes fat storage, particularly around the abdominal area. Implement stress-management techniques such meditation, deep breathing, or yoga to keep cortisol levels in check.
Poor Sleep Quality:
  • Inadequate sleep disrupts hormonal balance, affecting hunger hormones like ghrelin and leptin. Aim for 7-9 hours of quality sleep each night to support fat loss and overall well-being.
Undereating or Overeating:
  • Both extremes can hinder your progress. Undereating slows down metabolism, while overeating leads to excess calorie intake. Find a balance by eating nutrient-dense foods in appropriate portions.
Lack of Protein in Diet:
  • Protein is essential for muscle preservation and metabolism. Ensure your diet includes an adequate amount of lean protein sources such as poultry, fish, beans, and tofu to support fat loss. A good target to aim for is .7-1g per pound of your target goal weight. Example: If you want to be 150lbs aim for 120-150g of protein daily.  
Inefficient Hydration:
  • Dehydration can be mistaken for hunger, leading to unnecessary calorie consumption. Stay adequately hydrated throughout the day to support metabolism and curb unnecessary snacking.
Sedentary Lifestyle:
  • Sitting for extended periods slows down metabolism. Incorporate movement into your daily routine, such as taking short walks, using a standing desk, or doing quick workouts during breaks.
Medical Conditions:
  • Certain medical conditions, like hypothyroidism or insulin resistance, can hinder weight loss. Consult with a healthcare professional to rule out any underlying issues and tailor your approach accordingly.
Ineffective Goal Setting:
  • Unrealistic goals or a lack of specific targets can demotivate you. Set achievable, measurable goals and celebrate your progress along the way to stay motivated on your fat loss journey. 

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.

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My 3 Favorite Tips I've Accumulated As A Fitness Coach

7/1/2023

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Today's blog consists of 3 of my favorite tips I've accumulated over my years as a fitness coach.


 → Tip 1: Reverse psychology "hack" to make better food choices
One of the best ways to do this is by focusing on inclusive habits instead of exclusive habits.
Inclusive habits suggest adding to their diet (adding protein, adding fruits and vegetables, adding water).
Exclusive habits suggest taking away from their diet (no more carbs, no more fats, no more desserts).
It's a subtle difference, but makes all the difference psychologically⏤nobody likes to be told what they can't do.​

→ Tip 2: Three Ways To Remain Athletic As You Age
1. Prioritize soft tissue and mobility work. Too often, we can start doing these once we already feel pain. But if we stay proactive and implement just five minutes each day of foam rolling and mobility drills, we'll keep that athletic edge over time.
2. Incorporate single-leg exercises. This doesn't mean compound lifts like squats and deadlifts don't have their place. But lunges, split squats, step-ups, and single-leg RDLs all need to be included for a well-rounded athletic program. Running, jumping, cutting, transferring power ⏤ getting stronger on one leg will help all of these.
3. Lift FAST on the concentrics. You can use explosive movements like kettlebell swings or the olympic lifts, but you can also just make sure every rep you do is performed with a controlled, powerful concentric component of the lift. Moving fast will keep you fast.

→ Tip 3: Five “hacks” to eat more protein
1. Eat your protein first (in the day and in your meal). Protein is the most satiating macronutrient, so you’re less likely to overeat with this strategy. But on a daily scale, this same tactic can work by front loading protein at breakfast when your hunger is high.
2. Add a whey protein shake before the meal when cutting. When cutting, you can blunt some of your hunger going into a meal by having a half to full serving of whey protein before diving into your food. This also ensures higher quality protein at each meal.
3. Eat protein more frequently. It’s hard to consume large amounts of protein in one to two sittings. So breaking up your total daily protein goal into more meals and snacks will make the goal easier to achieve. For most, three meals and one shake works well.
4. Have a protein shake after training, upon waking, between meals, or before bed. Most people already include a post-workout shake, but it’s helpful to start doing if not. People also assume you should only drink shakes on workout days, yet they can provide a quality protein boost any time of day.
5. Build your meals starting with a protein source. Essentially, every time you’re about to eat, think to yourself, “what is my protein source going to be?” Then base the rest of your meal/snack around that decision.



When you're ready, here are 3 more ways I can help you:
​
1 - Ask me a question about your #1 fitness struggle.
Just hit reply to this email or blog post. I read every email I get. (And yes, it's actually me answering!)

2 - Work with me directly to get in the best shape of your life and stop breaking promises to yourself.
Every month I open up applications to work with me through my private 1:1 fat loss coaching program. I only work with people that I can help (80+ clients so far). And since you’re here, good chance that’s you.

​ Click here to apply to work with me.
​
3 - Check out more of my free content.

Facebook Group: "The Phoenix Method for Body Transformation"​

Podcast: Phoenix Rising:Fitness|Mindset|Lifestyle -  100+ episodes where Coach Julie & I share our knowledge to help make your weight loss journey faster & more sustainable!

Blog: Start here - “8 Simple Ways to Speed Up Your Metabolism”
​
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    Kayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between.

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  • Home
  • About Us
  • Services
    • Personal Training
    • Online Nutrition and Fitness Coaching
    • Custom Training Programs
    • Senior Fitness Classes
  • Recipes
    • Breakfast
    • Entrees
    • Dressings
    • Snacks
  • Blog
  • Phoenix Rising Podcast
  • Product Recommendations
  • Contact Me
  • Ascend Mobile App