Matt Beukelman

https://youtube.com/watch?v=/pc_2_0-dJgA If you struggle with evening/afternoon snacker or if you enjoy alcohol in the evenings, you can still lose weight while still consuming these foods. Obviously, the “healthiest” thing to do would be to eliminate alcohol and all processed foods–but we are normal humans! Here is one thing you could try: As with anything, we […]

https://youtube.com/watch?v=/dmPyscsW8aA This is one idea I will throw at clients: If you don’t want to log Meal X throughout the week, what if you knew what the target calorie load for that meal should be, and assemble a cookbook or list of recipes that adhere to that calorie load. This strategy can be super useful

https://youtube.com/watch?v=/FEIF5elO6io What is appropriate for one person might not be appropriate for the next person. If you try intermittent fasting(not eating until noon and not eating after ~6 pm), and you don’t struggle with hunger at all–IF might be a descent fit for you and your lifestyle. If you intermittent fast and you are very

https://youtube.com/watch?v=/58g7Dibsk_U If a client tends to eat more on the weekends, I like to show them how they can look at their energy intake as a weekly goal instead of a daily goal. This would allow the client to shift more calories to the weekends by taking some of that calorie load from the weekdays.

https://youtube.com/watch?v=/UzOyeznL2i0 This video briefly discusses the how to figure out your rate of fat loss when it comes to dieting. An estimate 1 lb of fat loss per week would be a 3500 calorie deficit for the week(or 500 calories for the day). An estimated 1/2 lb of fat loss per week would be a

https://youtube.com/watch?v=/hYhnD1Auu0M Calculating Your Total Daily Energy Expenditure (TDEE) Total Daily Energy Expenditure Calculator: https://www.calculator.net/tdee-calculator.html It is important to note that these calculations will give you your estimated calorie intake to MAINTAIN your weight. We have another video/article explaining eating BELOW your maintenance calories to lose weight. If trying to lose weight, eating 500 calories per

SLEEP HYGIENE Quality sleep has innumerable benefits. Good sleepers tend to eat less calories, have better health markers and lower stress levels. From improved concentration to better overall health, quality sleep should be prioritized by everyone. 1. Have a regular sleep schedule Aim to have a consistent sleeping schedule every day of the week. Go

https://www.youtube.com/watch?v=E2SXet_zz2Q Exercises, reps and sets from the above video: Kettlebell weight shift: 3 sets of 10-12 repetitions per side Side plank clam shell: 3 sets of 10-15 repetitions per side Single leg RDL: 3 sets of 10-15 repetitions per side Hip external rotation is a crucial movement for many activities, including walking, running, squatting, and lunging. It is

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