Built Better Training

Happy to receive this notification last night twice in a row.

Straight from google:

“While the average resting heart rate for adults is considered to be between 60 and 100 beats per minute, athletes, especially those engaged in endurance sports, can have significantly lower resting heart rates.

Some elite endurance athletes, like marathon runners, have been reported to have resting heart rates below 40 bpm.”

For my age (41) I’m almost off the charts

What Are Macronutrients & Why Do They Matter for Your Fitness Goals? 🍎

When it comes to fueling your body for optimal performance and reaching your fitness goals, understanding macronutrients is key! The three major macronutrients are:

1️⃣ Protein
2️⃣ Carbohydrates
3️⃣ Dietary Fats

These are the building blocks of your diet and provide the calories (energy) you need. But here's the twist: not all macronutrients are created equal. Here’s how they stack up:

- Protein: 1g = 4 Calories
- Fat: 1g = 9 Calories
- Carbohydrates: 1g = 4 Calories

Each macronutrient plays a unique role in your body and your training. For instance:
- Protein is crucial for muscle repair and growth.
- Carbs fuel your energy for workouts and daily activities.
- Fats support hormone production and overall cell function.

Even if you’re consuming the same total number of calories each day, your macronutrient ratio can significantly impact your body composition and performance.

📈 Want to optimize your nutrition for better results, more energy, and improved fitness? Whether you’re looking to build muscle, lose fat, or just feel better in your day-to-day life, I’m here to help you get there!

👉 Send me a message and let’s create a plan tailored to your goals! 🏋️‍♀️

Send a message to learn more

Want to shed some kilos?

To lose around 0.5 kg (1 pound) per week, you need to cut about 500 calories from your daily intake.
For example, if you need 2,500 calories a day to maintain your weight, try eating 2,000 calories a day for a week. This will create a 3,500 calorie deficit for the week, leading to that 0.5 kg loss.

A Few Things to Keep in Mind:

Slow and Steady: Aim for about 0.5 kg to 1 kg of weight loss per week. This way, you're burning fat, not muscle.

Avoid Going Too Low: Cutting 1,000+ calories daily might help you lose weight faster, but it can also slow your metabolism and make it harder to keep getting the weight off long term.

Don’t Forget Hydration: Weight loss should come from fat, not water. Stay hydrated.

Fuel Your Body Right: Pair your calorie deficit with exercise (strength training + a bit of cardio) and make sure you're getting the nutrients you need through a high protein diet.

Losing weight is all about balance. Don’t starve yourself—just eat smarter, move more, and stay patient. If you need help building a plan that works for you, I’m here for it!

Send me a message 💪

Send a message to learn more