Hi everyone! Please consolidate any and all questions regarding the June Workout Template (our first one EVER!) in this section. We’ll use this thread to stay organized.

You can submit feedback anon HERE or do so below – it’s up to you – but I would LOVE to know your thoughts so we can get better and better!

Hi! I’m so sorry for the delay – I did not get notified of this submission!! I think they’re great options if you have an intolerance or are looking for ways to stay within a deficit. They’re not “better” or necessarily healthier! If you don’t have an intolerance there is no reason to cut a certain food out. If you’re in a deficit but are…

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Bish!! I’m going to include Athletic Greens in the lecture! Stand by. 🙂

Hi! Apologies for the delay, ma. I would do a search for DEXA or INBODY scan providers. I haven’t ever done one – but if I were to explore that’s where I would start. The thing with these services is they can be expensive and they don’t REALLY tell you anything from one read, you know? If you’re looking for continual tracking it can get…

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Hi, Natalie! I’m so sorry for the delay. Check out THIS POST here to understand why you should never focus on caloric expenditure – what you burn is too hard for the common person to track, and your wearable isn’t accurate.

If you’re executing an endurance program like you are, I’d focus on AT LEAST maintenance or even a slight surplus to…

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There is a lot of mixed messaging when it comes to fat loss. Every influencer, trainer, and expert says something different, so I get it – it’s very confusing. Here are common themes I see when talking to clients about their fat loss challenges.

1. Excessive Restriction: Needlessly restricting calories, or excluding food for the sake of dieting is…

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If you’re looking for something to gift a mom in your life (or are looking for ideas!!!) check out my top 5 gifts for this mother’s day and beyond.

1. Book of the Month subscription (that’s an affiliate link, fam!)
2. Spa gift card (Chicago gals, the Peninsula is the BEST)
3. Restaurant gift card
4. Every day earrings, I LOVE these.
5. A luxe bathrobe, I’ve got …

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Macronutrients, are by definition, needed in large quantities by our bodies to maintain our survival. All food is made up of macronutrients. There are four of them total:

1. Protein: 4 calories per gram
2. Carbohydrates: 4 calories per gram
3. Fat: 9 calories per gram
4. Alcohol: 7 calories per gram

The amount of macros you consume will contribute to your…

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Sleep gummies I am obsessed with – THAT WILL SHOW UP ON A DRUG TEST SO DO NOT TAKE THESE IF YOU GET OR HAVE THE POTENTIAL TO DO A DRUG TEST LOL.

Use my code katelemere for a 15% off discount!!!!

If you have greasy hair or gym intimidation, a baseball hat is really helpful for the gym. I just got this one off Amazon – super affordable, and the bill is easy to shape. I like a deep curve to mine. I got it in black, kind of want the one in white too tho…

In April I listened to some really good ones on Audible:

• Cultish by Amanda Montell
• This Naked Mind by Annie Grace
• The Easy Way to Control Alcohol by
• The Wake Up by Michelle MiJung Kim

In April I listened to some really good ones on Audible:

• Cultish by Amanda Montell
• This Naked Mind by Annie Grace
• The Easy Way to Control Alcohol by
• The Wake Up by Michelle MiJung Kim

Two new apps that I’ve been using and loving for reflection, journaling, and affirmations!

1. I Am: is an app that delivers affirmations to a schedule of your choosing. You can select wellness categories to focus on (stress, anxiety, positive thinking, hard times, etc), or even create your own.
2. Thought Diary: A scientific approach to journaling…

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The Fitz is the absolute best – go for botox, and fillers and ask for Suzie and Michelle. They’re booked solid so book out in advance, okay!!

https://thefitzmed.com/

The Fitz is the absolute best – go for botox, and fillers and ask for Suzie and Michelle. They’re booked solid so book out in advance, okay!!

https://thefitzmed.com/

THIS dry shampoo is for sweat specifically and is CRUCIAL!! Note it is not for dry hair it’s for sweaty hair!!

RATE OF PERCEIVED EXERTION is used to measure the intensity of your workout.

The RPE scale runs from 0 – 10 – I have additional posts on RPE in the FITNESS section of our forum, so check those out too!

This scale can help you quantify your workouts categorize how easy or difficult a certain drill is. For example, 0 would be how you feel when…

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RATE OF PERCEIVED EXERTION is used to measure the intensity of your workout.

The RPE scale runs from 0 – 10 – I have additional posts on RPE in the FITNESS section of our forum, so check those out too!

This scale can help you quantify your workouts categorize how easy or difficult a certain drill is. For example, 0 would be how you feel when…

Read more

Hi, Gina!

I love this question. Superset are AMAZING. A great way to do more work in less time and get your ass in and out of the gym.

You can organize your supersets in a few ways:

• A-A: agonist and antagonist pairing which would be the common bench press and barbell row combinations. In an antagonistic muscle pair as one muscle contracts the…

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Hi ma!!! So sorry for the delay – agree with you that’s an insane jump. I would reset the scale and see if you don’t get a different output – just take the batteries out and put them back in and force close the app. Let me know what happens!!

HI!! FIRST OF ALL – CONGRATS!! Great question – apologies that wasn’t more clear in the initial post!

‘Neurologically Taxing’ training movements are exercises with a load or volume done above 90% rate of perceived exertion or roughly around a 1-5 rep max. So big lifts such as deadlifts, squats, chest press done at a volume where you have…

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The first trimester of pregnancy is absolutely exhausting. Here are five tips to help you navigate your training.

1. Find a different time to exercise, such as switching from an early morning session to lunchtime or later afternoon session. Whenever you’re most tired, have your training session opposite that window.
2. Decrease the number of…

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If you’ve ever reached an impasse with loading weight, but still need a way to challenge yourself within your reps or sets, try these methods below to up the ante without adding on the pounds.

• Increase tempo: You can increase the tempo, or go slower through a movement to increase the difficulty
• Add reps: If you’ve hit a ceiling on weight,…

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If you’ve ever needed to take a break from training, have had to rehab an injury, or have worried about losing your hard-earned muscle, here are two facts to help ease your mind.

1. It takes less volume and frequency to maintain muscle than when you built it in the first place. That’s right – even if your training decreases, you can still maintain…

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https://www.bakedbymelissa.com/blog/green-goddess-salad

Literally, make this every week and love it.

HI, MA!! OMG we’re so lucky to have you! Please feel empowered to chime in for any discussion with your PT expertise. xo

Should you work out when you’re sick? You’ve thought it. I’ve been asked about it. Many, many times.

The answer – just like everything else – IT DEPENDS.

It actually depends on three things.

1. Your illness
2. How you feel
3. Biological considerations

YOUR ILLNESS

I think this goes without saying; if you’re going to go to a public space while sick for any…

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If you’ve felt pressured to jump on the Keto bandwagon, here is yet another piece of evidence to prove it is no more efficacious for body recomposition, strength gains, and endurance performance than any other diet.

Here is what THIS study concludes:

• 25 healthy males undergoing regular resistance training combined with aerobic training were…

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QUESTION NUMBER 1: What did I do yesterday?

• How did it feel
• What did I learn

Pay attention.

QUESTION NUMBER 2: What am I working on?

• Repeat your goals
• Repeat your mindset patterns
• Repeat your feelings and how you want to feel
• Confirm the lessons you’ve learned

The more your repeat your intentions, the more present they’ll be throughout the…

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As the first month of the year comes to an end, reflect on your current goals, evaluate if they serve you in the way you thought, and make adjustments as needed.

Some food for thought:

• If I was only able to accomplish one thing this year, what would I want it to be?
• What are some things I really love about this season of life?
• How can I spend…

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Hi!!!! I’m so sorry for the delay! My colleague Jason Loebig is a great resource!! He offered to give you some tips and tricks. Shoot him a DM!
https://instagram.com/jasonloebig?utm_medium=copy_link

Hi ma!! I have to do some research and ask around on this one. I’m working on it BRB!! Just checking in. ♥️

So. Damn. Good.
Classic Tuna Melts by Ree Drummond
https://www.foodnetwork.com/recipes/ree-drummond/classic-tuna-melts-4698026

On repeat – I eat this for breakfast even with eggs on the side.
Chicken Chili by Ina Garten
https://www.foodnetwork.com/recipes/ina-garten/chicken-chili-recipe-1942939

Absolutely phenomenal. Serve with roasted potatoes, mixed greens salad, and a glass of cab. Then use leftovers for sandwiches for lunch!!
Turkey Meatloaf by Ina Garten
https://www.foodnetwork.com/recipes/ina-garten/turkey-meatloaf-recipe-1940896

DELISH. QUICK. EASY. https://gimmedelicious.com/quick-10-minute-shrimp-teriyaki-stir-fry/

Hi, Ma!
So what I do is balance the rear plates on my shoulders and the front plates on my forearms – your biceps have to be parallel to the floor. It distributes the load and makes it more comfortable for the shoulder.
If you need another fix I’d try putting a dishtowel or wash cloth folded up under your sports bra straps for some additional… Read more

If you have an Instagram account, you’ve surely scrolled past the word CORTISOL. And most likely, in a negative context.

If I’ve said it once, I’ve said it 1,000 times, our bodies are primitive, and they do whatever it takes (whether we know it or not) to protect and prepare us for whatever will keep us alive. Cortisol mobilizes fuel sources to…

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For most of us, fitness is a hobby and an expensive one. By the time we purchase gym or class memberships, packages with trainers, athleisure clothing, and footwear, there isn’t any budget left for anything else.

We’re either short on time or money, which means our recovery strategy is on the chopping block.
Can you relate?

Like everything…

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Are you a planner person? If you use a physical planner, what are your favorite brands and products? A planner is VERY unique to the individual, but here are my top three pics to stay organized.

MY TOP PICK: https://www.amazon.com/AmazonBasics-Daily-Planner-Journal-Cover/dp/B078GVYRZG?th=1

I love this one because there’s a ton of room to…

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It’s a new year, and a chance to clear away the feelings of unworthiness, fear, insecurity, and scarcity. It’s time to feel good about what you want, and CLAIM WHAT YOU WANT NOW.

I WANT TO manifest ____________

In what ways does WILL THE ABOVE bring me joy?

Let the words flow. Committ. And enjoy.

Recovery, nutrition, and fitness-based gifts for the 2021 holiday season.

https://thefourpercent.com/2021/11/15/2021-holiday-gift-guide/

https://www.ambitiouskitchen.com/tart-cherry-pie/

https://www.wellplated.com/air-fryer-brussels-sprouts/

https://www.gimmesomeoven.com/shrimp-artichoke-green-salad-with-lemon-vinaigrette/