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. 🙂

I know May’s upcoming lecture is on Supplementation, but I’d love to hear your thoughts on Athletic Greens. It’s all I see on Instagram these days. Is AG just some really well branded + executed marketing campaign for a very expensive “green” supplement?

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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Hi Kate – Do you have any suggestions on where to get body fat measured in Chicago? I’m in River North (around the block from Barry’s) and would like to get a baseline measurement since it’s been about a year since my last. I’m not in a place to want to move the scale as much as considering goals around body composition. My previous… Read more

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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I had a consultation with Tara also and use her recommendations for skincare. I do remember her saying to cleanse twice after a sweaty workout tone and moisturize. I just use the same products that I use for my am routine. Hope this helps.

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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Added to cart! Thank you!

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!! I have the same problem – while increasing grip strength is the ideal solution – I just use grips/straps! My rec is below, but if you google lifting straps or lifting grips you can explore which may be the best for you! They’re ugly as sin but like super helpful LOL.

COBRA GRIPS

Hi everyone! I’m Kelly and live in downtown Chicago, and just signed up today. I’ve been involved in fitness for ~10 years, whether doing fitness competitions, being a spin instructor, and now becoming a Barry’s addict 😉 . I’m looking to join a community that has great ideas to share and discuss around health and fitness — I turned 40 last… Read more

Hi Kate! Do you have any personal thoughts/info or data on these popular “healthy” food substitutes? Ie- cauliflower rice, hearts of palm pasta, egg white wraps, etc, etc. Perhaps they have an occasional place in a balanced diet, and certainly their main ingredients offer actual nutrition, but they mostly feel like diet culture with negative… 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 Kate! Are supersets effective ways to build strength and (if yes) what is the best way of putting one together? Are there any guidelines and/or formulas to keep in mind?

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, Kate.

This is a bizarro question, but do you know if FitTrack changed metrics with regard to muscle mass/muscle rate?

My metrics jumped for muscle mass from:

68.8 lbs to 101.4 lbs. with what seems like a month based on the graph.

Muscle rate is:

45.1 to 64.7 in the same time frame.

This is a huge jump, was wondering if you saw a change when…

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Got it! 👍👍 THANK YOU!

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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Hi Kate – perfect timing! I needed to hear this! I’m (first-time) first trimester and I feel like BLACH/ total SH most days.

What are “neurologically taxing” movements? For the few days I have felt OK and have been able to do a workout… I am stopping lifting heavy (for me, that’s like 20s for deadlifts) and my doc says go lighter weights…

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Yes! Continue to monitor. I’d say if you’re finding yourself hungry you could even increase a hair like 200ish cals to keep your appetite at bay while progressing (albeit maybe a little slower). Feel it out!! Sounds like you’re doing everything right.

Hi! Not necessarily! It’s not uncommon for a “rush” of weight loss and then progress to slow down a bit. Are you ensuring you’re eating your full deficit? Also, how is your appetite/hunger? Are you starving? Have physical or emotional hunger cues?

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.

YUM! Do you like Hello Fresh as a service?

I would say a bird dog executed CORRECTLY – I see very few people do them properly, hence the caveat. I’d target the TVA’s, Internal Obliques, and Multifidi all together.

• Diaphragmatic breathwork lying on your back with a neutral spine – add in a supine abduction, or alternating leg lift when ready
• Bird dogs
• Dead bugs
• Planks
• Captain’s chair/hanging…

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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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