TEMPLEFit

605 11th Ave SE, Ste 202

Olympia WA 98501

Nutritional Therapist

Fitness Coach

360-338-0481 offc

206-276-3534 cell

2016 by Maxine Johnson. Proudly created with Wix.com

 

FITNESS & WEIGHT LOSS!

FITNESS - Do you know what it is?? Some think they are fit because they just lost 50lbs or 100lbs. And while the weight loss is certainly an improvement, does that mean they are fit? And then some think they are fit because they are working out a lot or training for competition and look beautiful. Certainly the athletic look is not the norm and does indeed look very beautiful, male and female. But does that mean they are fit?

Just what does being fit mean?

In the TempleFit world, being fit means that, in addition to being toned and strong, you are also healthy. It means that you can move through your life pain-free, agile, sleeping well, maintaining healthy bodyweight, and engaging in daily activity that makes you sweat. Dental health is good - gut health is good - moods and hormones are balanced and good, skin looks good - and muscles are toned.

If you are not experiencing this kind of fitness, then contact me: maxine@templefit.com - 206-276-3534.

To help you along the way, I've included a couple of workouts and a sample menu. Enjoy!

COMPETITION

March 11, 2017

Do you want to compete or just look like you do? Let me show you how!

I discovered female bodybuilding in 1986 and started competing in

2004 at age 53.

I competed in 9 shows from September 2004 to July 2007 and made it

to the national level winning my classes, including the Emerald Cup 2006,
or placing Top 3.

Check out the Keto mealplan and 4-Day Upper-Lower split workout!

Try it! In the meantime, look at your calendar and schedule your workouts.

Get your head in the game and the physical results will follow.

Happy lifting!

CALORIES IN? CALORIES OUT? Really?...

May 23, 2017

 

Ever wonder how to figure how many calories you need to lose weight and stay healthy? Oh sure we've all tried just eating less food, going on crazy low-calorie diets, and ended up feeling hungry all the time. And even though we may have lost weight at first it came back - sometimes with a vengeance -  in just a few weeks because all we did was cut calories and did not choose where those calories came from very well.  And there's a good chance we didn't exercise much either because frankly who has the energy to exercise when you're starving?! Right?

Well here's a sensible way to establish a baseline of what YOUR body needs to stay healthy and lose weight with enough energy for workouts and you won't be starving!

  1. First find out what your bodyfat percentage is using the Accu-Measure Fitness 3000 Body-fat Caliper or the Omron Fat Loss Monitor

  2. Once you have your body-fat number, write it down and multiply that number by your body-weight. That number is your body-fat represented in pounds (lbs). Write it down too.

  3. Then subtract your body-fat in pounds number from your total body-weight number. This new number represents your lean mass in pounds (muscle/internal organs/bone/water). Write that number down.

 

Now you know how many pounds of you is lean mass. We will use that number to calculate how much food you need to fuel your activity, spare your lean body mass (LBM), and allow you to lose weight. We are going to start with PROTEIN!

 

PROTEIN

Here is a chart you can use to calculate your daily protein intake measured in grams:

 

LBM in pounds                        DAILY TOTAL PROTEIN (gms)                          PER MEAL (5 meals/day)

80                                                50                                                                        10

90                                                60                                                                        12

100                                              65                                                                        13

110                                              70                                                                        14

120                                              80                                                                        16

130                                              85                                                                        17

140                                              90                                                                        18

150                                             100                                                                       20

160                                             105                                                                       21

170                                             110                                                                       22

180                                             115                                                                       23

190                                             125                                                                       25

200                                             130                                                                       26

210                                             135                                                                       27

Once you have established how much protein you need in a day/meal, you can add carbohydrates and fats.

Vegetable serving = 1 cup

Fruit serving = 1/2 cup

  • Carbohydrates should come from vegetables and fruits rather than grains.

  • Eat twice as many vegetables as fruits

  • Make sure you have a wide variety of color of fruits and veggies. The more colors you have, the wider the spectrum of nutrients and enzymes you consume. This helps to alleviate nutrient deficiencies.

  • Choose from healthy fat choices:
    ~organic olives and olive oil
    ~organic raw seeds and nuts
    ~organic raw unrefined coconut oil
    ~organic real butter, preferable "cultured"
    ~whole milk (not non-fat or low-fat) that has not been "Ultra-pasteurized". This might be hard to find unless you purchase milk in glass bottles from local farms. For more information on PASTEURIZATION, click here >>>
    DAIRY - Modern Day Pasteurization
    ~wild caught fatty fish: salmon, steelhead, fresh water trout, sardines, mussels, baby shrimp - These seafood choices are also low in toxins because they are "small-mouthed" fish or smaller fish.

For more information on healthy weight-loss that lasts a lifetime or to inquire about a customized plan for you contact Maxine at 206-276-3534 voice/text. Or you can email: maxine@templefit.com.
 

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