Mack.

27/02/2023

30 Day B***y Program
A smart approach to weight lifting, this program will keep you moving 3 days a week!

Beginner, Intermediate and Advanced programs, all included.

Packages include:

- Links to instructional videos

- Prep sheet containing nutrition guidance, how to warm-up, and how to get ready to start.

- Progress tracker

- Easy-to-follow breakdown of program

#ʟɪɴᴋɪɴʙɪᴏ

27/09/2021

Try this out!

Unfortunately lower back pain is extremely common due to reasons such as poor core strength, lifting without proper form, tight hip…

13/07/2021

Little reminder for you all that the scale shouldn’t be so scary

24/06/2021

https://www.fiverr.com/s2/01450f98e2?utm_source=CopyLink_Mobile

For only $10, Caitlynmack will create workouts made for you and your goals. | As a personal trainer, I am someone that loves to help. Weight lifting is an awesome way to gain lean muscle and cut fat. You'll | Fiverr

18/06/2021

A few checkins for you:

What’s your Why?

Are you more focused on losing weight or are you interested in knowing what your body is made up of?

Where do you get your fitness and nutrition education from? People online? A trusted individual with experience? Books?

Are you using media literacy when looking at social media? Fact check? Ask educated individuals?

22/05/2021

Prebiotics vs Probiotics

We don’t want to talk about it openly in the comments so here’s your value if you struggle with constipation, bloating, acid reflux, indigestion, or painful bowel movements.
Prebiotics help move food through the system. They serve as food to the bacteria in your gut.
Probiotics are healthy bacteria in your gut. Probiotics eat and survive off of prebiotics.
Both are necessary for gut health, metabolic functions, protection against pathogens, your immune system, hormone production and most physiological functions.
Prebiotic Foods: Avocados, Asparagus, Apple Skins, Banana, Garlic, Leeks, Whole Grains
Probiotic Foods: Kimchi, Sauerkraut, Kombucha, Tempeh, Yogurt, Kefir, Miso, Pickles, Soft Cheeses, Sourdough Bread
If eating these foods is difficult for you, I use the supplements Opti Greens 50 and Micro Factor. DM me for the link:)

18/05/2021

How to Build Endurance
This is how I just did my best time for 3 miles
I did cardio 3x a week
Winning is in the preparation. I didn’t just wake up today and have the capability to run at lightening speed. We don’t have a diploma without the work behind it. I could give you all the metaphors.
I decided that it was realistic and maintainable for me to do cardio for about a half hour every week. That’s your first step. Is that realistic for you?
Second: I chose interval training to build my endurance and build stronger lungs. Here are the intervals...
Jog to warm up. 60 seconds at an RPE (rate of perceived effort which is your own effort level on a scale of 1-10) of 8-9. Rest (walk or light jog) 60 seconds. Next interval: 90 seconds RPE 7-8. Rest (walk or light jog) 90 seconds. 2 minutes RPE 6-7. Rest (walk or light jog) 2 minutes. 2 minutes 30 seconds RPE 6-7. Rest 2 minutes 30 seconds (walk or light jog). And go back down the ladder in reverse.
I did that interval 3x for one week.
Next interval: jog to warm up. 5 minutes RPE 6-7 (8 if possible). Rest for up to 2 minutes depending on capability. Repeat 2 more times.
I did that interval 3x for one week.
Repeat interval 1 and 2 for the next two weeks.
Run at a constant pace until 3 miles is reached.

17/05/2021

Food+Oxygen+Water=Energy

This process of the body converting food, oxygen, and water to energy, burns calories. This is your metabolism.

Age, gender, nutrition, workouts, activity levels, water consumption, body composition, genetics, and hormones effect this. So how can you improve your metabolism?

1. Stay Hydrated. Personally, I drink at least a gallon or 120oz of water a day. Without proper water, your metabolism slows down.

2. Eat protein. Protein requires your body to use energy to break it down and digest it. It helps you feel full longer because it takes longer to digest.

3. Eat Superfoods: Phytonutrients, antioxidants, and enzymes help your body work efficiently. Ex: beets, berries, broccoli, wheat grass, spinach, opti greens/opti reds 50

4. Eat Foods full of IODINE: Your thyroid needs iodine. Food ex: shrimp or seaweed. Supplements.

5. Exercise: Resistance/HIIT Cardio. HIIT is great for people with a tight schedule.

6. Sleep: Sleep with a purpose

7. Lower your Stress Level: Evaluate your lifestyle

8. Create Positive Lifestyle Habits: This does not have to be drastic! Incorporate new foods in your diet or find a protein shake to incorporate in your day.

10/05/2021

8 Ways to Increase Consistency

What Works is Not Complicated

1. Don't over-commit: make smaller commitments
2. Make it a Lifestyle: Be realistic when it comes to your life.
3. Put it in your schedule: this way you prioritize time.
4. Speak it into Existence: "Manifest"
5. Reflect and Reward: Reward yourself for the accomplishments since we often focus on the mess ups.
6. Recruit an Accountability Partner: Near or Far
7. Actually Prepare: This will eliminate A LOT of excuses.
8. Make it Simple: We make it complicated. Small Habit building.

28/04/2021

May Challenge! Print the sheets out or take a screenshot and fill them out on your phone in an album!