You probably need more sleep.
Quantity and quality of sleep is one of the biggest things I work on with clients.
The amount of sleep you get can impact your ability to gain lean mass, your appetite and ability to control cravings throughout the day, and your overall energy and mental outlook.
A couple things you can do to improve your sleep.
✅ Go to bed earlier
✅ Get blackout curtains and make your room as dark as possible
✅ Decrease the temperature in your house by 2:00 or 3° at night time
✅ Use a weighted blanket
✅ Put on some light Delta wave meditation music
✅ Take 200 to 300 mg of magnesium licinate about 45 minutes before bed.
All of these things have helped me immensely in my journey. Maybe they'll help you too.
? THE ULTIMATE KETOGENIC FITNESS BOOK ?
This book is a must read if...
✅ You are stuck or stalled in your progress
✅ You are looking for a way to make following Keto more simple
✅ You're tired of losing the same pounds over and over again
✅ You wonder what happens AFTER you reach your goal weight
✅ You've lost some weight but what to increase your physical activity
✅ You have an injury and you're not sure if working out is even an option
These are just a handful of reasons you want to read this book.
Link in bio ?
https://amzn.to/3L0TDXM
#groupfitness #lifecoach #fitnesscoach #ketocoach #lowcarblove #fatfueledathlete #over40fitness #fitover40 #mombodlove #getinshape #exercisetips #toning #fatloss #over40 #livelovelaugh #bodyfat #weightloss #getyourgrooveback #keto #lowcarb #carnivorediet #ketofam #transformation
...
https://www.youtube.com/watch?v=2POVl8u1kNw
Always keep in mind that safety comes first. It's important to learn how to push your body so that it consistently adapts and progresses.
Muscle fatigue, sweating, and increased heart rate are good signs you're reaching a good level of effort.
SAFETY TIP: Don't make big jumps in weight. Finding appropriate levels of intensity is a process of slowly incrementing the weight or the reps that you're using to find a level that is more challenging than you're used to.
Don't go from using a 10 lb weight to try in a 25 or 30 lb weight because you think that will give you more results faster. If you're using a 10 lb weight now, start using 15 and see how that goes for a week or so before you go higher.
You could also join a program that has workouts designed to meet you where you are with progressions and recommendations on intensity. The ultimate ketogenic fitness virtual app has that and access to a community and me as your coach so you can ask all the questions you need to make sure you're getting the most out of your fitness.
?KETO FITNESS ON YOUR PHONE?
Why you should join!
✅ You are stuck or stalled in your progress
✅ You are looking for a way to make following Keto more simple
✅ You're tired of losing the same pounds over and over again
✅ You've lost some weight but what to increase your physical activity
✅ You have an injury and you're not sure if working out is even an option
These are just a handful of reasons you want to join our crew
Link in bio ? https://ultimateketogenicfitness.com
#groupfitness #lifecoach #fitnesscoach #ketocoach #lowcarblove #fatfueledathlete #over40fitness #fitover40 #mombodlove #getinshape #exercisetips #toning #fatloss #over40 #livelovelaugh #bodyfat #weightloss #getyourgrooveback #keto #lowcarb #carnivorediet #ketofam #transformation
...
https://www.youtube.com/watch?v=c7BDGVNzDu8
What's the best way to build muscle and how long will it take?
?Get The Ultimate Ketogenic Fitness Book!!?
https://amzn.to/3MhSz3n
?Where you can find more content and information from Coach Bronson?
- Website: https://ultimateketogenicfitness.com
- Private Facebook Group: https://www.facebook.com/groups/ultimateketogenicfitness
- Instagram: @coach_bronson_keto
⭐My Favorite Products⭐
✅InBody at Home Products: $15 Discount Code: "apextraining" https://consumer.inbodyusa.com/discount/apextraining?aff=9
✅Redmond Life (Real Salt and Re-Lyte) 15% Discount
https://shop.redmond.life/discount/ketofitness?redirect=%2F%3Fafmc%3Dketofitness
✅Drink LMNT Recharge Electrolytes
http://elementallabs.refr.cc/bronsondant
✅Keto Brick: Bundle Code "APEX"
With the purchase of a Variety Pack!! Add the variety pack AND an additional brick to your shopping cart. When you enter the code, the brick will be discounted, saving you $12
https://www.ketobrick.com/
✅Vital Proteins Supplements
http://tracking.vitalproteins.com/SH2S1
✅Equip Foods Protein and Supplements Discount Code "NatalieG"
https://equipfoods.com/NatalieG
✅Keto Chow: 10% Discount "bronsondant"
https://www.ketochow.xyz/ref/bronsondant
✅Pork King Good - Pork Rinds w/10% Discount Code "BRONSON"
https://porkkinggood.com/?ref=olq9l
✅True Nutrition - Great Supplements Better Price - 5% Off Discount Code "APEXTRAINING"
https://truenutrition.com/
✅Own Your Labs Bloodwork
You get 10% off if you opt-in for the Citizen Science discount available at checkout. Use code "ApexTraining" for 5% more off when you put your order in! That's 15% off in total
https://ownyourlabs.com/product/basics-bundle/
✅Coach Bronson's Recommended Items on Amazon
https://www.amazon.com/shop/coach_bronson_keto
...
https://www.youtube.com/watch?v=BmzEVx_Hki0
Here are three things you can do to improve your symptoms of menopause and improve your quality of life!
- Do more resistance training
- Eat more protein
- Stop fasting and go workout
I'm not a woman, but I've coached hundreds of women through this phase of life, and these three things have had the most significant impact across the board.
Here is the link to the Case Study I mentioned in the video.
"Changes in body composition and physical performance in peri and post-menopausal women following a ketogenic diet and functional fitness program"
https://www.jnmhs.com/article-details/17344
You can have physical Freedom!
https://coachbronson.com
?Get The Ultimate Ketogenic Fitness Book!!?
https://amzn.to/3SAMpz3
⭐My Favorite Products and Services⭐
https://linktr.ee/coach.bronson
?Where you can find more content and information from Coach Bronson?
- Facebook Group: https://www.facebook.com/groups/ultimateketogenicfitness
- Instagram: https://www.instagram.com/coach.bronson/
...
https://www.youtube.com/watch?v=ISLBoi0rehs
How do you decide what protein powder you use to supplement your diet when needed? There are so many choices, what works best, last longer, and helps grow the most muscle?
References:
https://vndlproject.com/blogs/vndl-science/the-beef-protein-fad
https://www.researchgate.net/figure/Approximate-Essential-Amino-Acid-Profile-of-Various-Protein-Sources_tbl1_44690277
https://www.nutritionadvance.com/types-of-protein-powder/
https://www.theproteinworks.com/thelockerroom/is-beef-protein-isolate-better-than-whey-isolate/
https://magazine.labdoor.com/fast-vs-slow-proteins-understanding-the-effects-of-absorption/
https://www.precisionnutrition.com/all-about-protein-powders
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/#:~:text=Protein%20Efficiency%20Ratio,-The%20protein%20efficiency&text=Any%20value%20that%20exceeds%202.7,be%20an%20excellent%20protein%20source.
https://www.nutritionadvance.com/types-of-protein-powder/#:~:text=The%20maximum%20possible%20score%20for,anything%20below%20is%20low%20quality.
https://www.agropur.com/us/news/pdcaas-to-diaas-a-new-way-to-look-at-protein-quality#:~:text=DIAAS%20samples%20come%20from%20the,amino%20acid%20digestion%20and%20absorption.
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-54#:~:text=Approximately%203%20to%204%20g,synthesis%5B29%2C%2030%5D.
?Get The Ultimate Ketogenic Fitness Book!!?
https://amzn.to/3MhSz3n
?Where you can find more content and information from Coach Bronson?
- Website: https://ultimateketogenicfitness.com
- Private Facebook Group: https://www.facebook.com/groups/ultimateketogenicfitness
- Instagram: @coach_bronson_keto
⭐My Favorite Products⭐
✅InBody at Home Products: $15 Discount Code: "apextraining" https://consumer.inbodyusa.com/discount/apextraining?aff=9
✅Redmond Life (Real Salt and Re-Lyte) 15% Discount
https://shop.redmond.life/discount/ketofitness?redirect=%2F%3Fafmc%3Dketofitness
✅Drink LMNT Recharge Electrolytes
http://elementallabs.refr.cc/bronsondant
✅Carnivore Snax 15% Discount "coachbronson"
https://carnivoresnax.com/?rfsn=6646103.21af54
✅Keto Brick: Bundle Code "APEX"
With the purchase of a Variety Pack!! Add the variety pack AND an additional brick to your shopping cart. When you enter the code, the brick will be discounted, saving you $12
https://www.ketobrick.com/
✅Vital Proteins Supplements
http://tracking.vitalproteins.com/SH2S1
✅Equip Foods Protein and Supplements Discount Code "NatalieG"
https://equipfoods.com/NatalieG
✅Keto Chow: 10% Discount "bronsondant"
https://www.ketochow.xyz/ref/bronsondant
✅Pork King Good - Pork Rinds w/10% Discount Code "BRONSON"
https://porkkinggood.com/?ref=olq9l
✅True Nutrition - Great Supplements Better Price - 5% Off Discount Code "APEXTRAINING"
https://truenutrition.com/
✅Own Your Labs Bloodwork
You get 10% off if you opt-in for the Citizen Science discount available at checkout. Use code "ApexTraining" for 5% more off when you put your order in! That's 15% off in total
https://ownyourlabs.com/product/basics-bundle/
✅Coach Bronson's Recommended Items on Amazon
https://www.amazon.com/shop/coach_bronson_keto
...
https://www.youtube.com/watch?v=CAuX-APJI78
You can have physical Freedom!
https://coachbronson.com
?Get The Ultimate Ketogenic Fitness Book!!?
https://amzn.to/3SAMpz3
⭐My Favorite Products and Services⭐
https://linktr.ee/coach.bronson
?Where you can find more content and information from Coach Bronson?
- Facebook Group: https://www.facebook.com/groups/ultimateketogenicfitness
- Instagram: https://www.instagram.com/coach.bronson/
...
https://www.youtube.com/watch?v=lBtkbhM_Ogw