Kyra

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#OnlineWomensFitnessCoach promotes empowerment, body positivity, health, and wellness through accessible workouts, personalized plans, motivation, community support, nutrition advice, strength building, confidence, accountability, transformation, and holistic approaches for women everywhere.
FITNESS TRACKERS CALORIES BURNED IS NOT IMPORTANT WHEN IT COMES TO FAT LOSS!!! more info below ⬇️ Let me explain by reviewing your TDEE = the calories you burn in a day There are 4 different categories of how you burn calories throughout the day and as you can see EAT is only about 10% of those total calories!!! The biggest section of calories you burn in a day comes from you BMR! Basal metabolic rate - how do we maximize this? BUILDING MUSCLE!!! Through strength training! But what’s wrong with strength training - our activity trackers tell us we only burned 200 calories in a 60 min workout what the heckkkk Why do trackers do this? - Heart Rate Response: Strength training doesn’t elevate your heart rate as consistently as cardio, so trackers estimate fewer calories burned - Movement Patterns: Activity trackers often rely on accelerometers to gauge movement. Cardio involves repetitive, continuous motion, which is easier for trackers to detect and calculate as calorie expenditure - Calorie Burn Timing: Strength training burns many calories after the workout (EPOC), which trackers don’t account for - Muscle Building Benefits: Strength training increases lean muscle mass, boosting your long-term calorie burn even at rest - The margin of error for fitness trackers estimating calories burned is 20-50%!!!! Just because your heart rate is high and your Apple Watch said you burned over 400 calories doesn’t mean you made real progress to your body composition and can actually mean the opposite if you are burning off LEAN MUSCLE TISSUE!!! I hope this is helpful! Feel free to ask any questions in the comments and I hope this helps propel your fitness journey and progress forward 🩵 #fitnesstips #macros #fatloss #onlinecoach #onlinewomensfitnesscoach #fitnesscoach #fatlosstips #iifym #workouts
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FITNESS TRACKERS CALORIES BURNED IS NOT IMPORTANT WHEN IT COMES TO FAT LOSS!!! more info below ⬇️ Let me explain by reviewing your TDEE = the calories you burn in a day There are 4 different categories of how you burn calories throughout the day and as you can see EAT is only about 10% of those total calories!!! The biggest section of calories you burn in a day comes from you BMR! Basal metabolic rate - how do we maximize this? BUILDING MUSCLE!!! Through strength training! But what’s wrong with strength training - our activity trackers tell us we only burned 200 calories in a 60 min workout what the heckkkk Why do trackers do this? - Heart Rate Response: Strength training doesn’t elevate your heart rate as consistently as cardio, so trackers estimate fewer calories burned - Movement Patterns: Activity trackers often rely on accelerometers to gauge movement. Cardio involves repetitive, continuous motion, which is easier for trackers to detect and calculate as calorie expenditure - Calorie Burn Timing: Strength training burns many calories after the workout (EPOC), which trackers don’t account for - Muscle Building Benefits: Strength training increases lean muscle mass, boosting your long-term calorie burn even at rest - The margin of error for fitness trackers estimating calories burned is 20-50%!!!! Just because your heart rate is high and your Apple Watch said you burned over 400 calories doesn’t mean you made real progress to your body composition and can actually mean the opposite if you are burning off LEAN MUSCLE TISSUE!!! I hope this is helpful! Feel free to ask any questions in the comments and I hope this helps propel your fitness journey and progress forward 🩵 #fitnesstips #macros #fatloss #onlinecoach #onlinewomensfitnesscoach #fitnesscoach #fatlosstips #iifym #workouts
HEEL ELEVATED GOBLET SQUAT FORM TIPS FOR BEGINNERS 🩷✨ steps broken down 👇🏼 Send to a friend to help em out!!! 👯‍♀️ ✅ What muscle group are we hitting? QUADS ✅ What shoes to wear? Flat soles these are from feel grounds ✅ How to set up? 25 or 45 lb plate so its thick enough ✅ Place heavy DB on the end of the bench ✅ Do a few body weight to make sure you have your positioning right ✅ Toes should be pointed out a bit like this and when you go down knees follow direction of your toes - this will allow your hips to open up and you can go even lower!!! ✅ Now pick up the DB place it right under your chin with your arms close to you ✅ Roll shoulders back and push shoulder blades down into the floor ✅ Squeeze pencils between your arm pits ✅ Now hinge forward slightly instead of keeping your chest up ✅ Now go down slow and controlled ✅ Squeeze quads at the top ✅ And dismount by placing the DB back on the bench! ✅ If you do not have a plate you can do this with a heavy DB like this!! #gobletsquat #formtips #beginnergymtips #beginnerfitnesstips #fitnesstips #onlinecoach #onlinewomensfitnesscoach
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HEEL ELEVATED GOBLET SQUAT FORM TIPS FOR BEGINNERS 🩷✨ steps broken down 👇🏼 Send to a friend to help em out!!! 👯‍♀️ ✅ What muscle group are we hitting? QUADS ✅ What shoes to wear? Flat soles these are from feel grounds ✅ How to set up? 25 or 45 lb plate so its thick enough ✅ Place heavy DB on the end of the bench ✅ Do a few body weight to make sure you have your positioning right ✅ Toes should be pointed out a bit like this and when you go down knees follow direction of your toes - this will allow your hips to open up and you can go even lower!!! ✅ Now pick up the DB place it right under your chin with your arms close to you ✅ Roll shoulders back and push shoulder blades down into the floor ✅ Squeeze pencils between your arm pits ✅ Now hinge forward slightly instead of keeping your chest up ✅ Now go down slow and controlled ✅ Squeeze quads at the top ✅ And dismount by placing the DB back on the bench! ✅ If you do not have a plate you can do this with a heavy DB like this!! #gobletsquat #formtips #beginnergymtips #beginnerfitnesstips #fitnesstips #onlinecoach #onlinewomensfitnesscoach

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