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Listen: It can be a jungle out there when it comes to navigating nutrition/fitness. When it comes to quality advice and guidance, social media can either be a goldmine, or where dreams go to die.

Consider me your new wing woman + BFF when it comes to spilling the tea and giving you the 411 on all things nutrition, fitness, healthy lifestyle, and more.

LCK doing a rear foot elevated split squats.

Movement How-To: Rear-Foot Elevated Split Squats

Rear foot elevated split squat is fantastic for targeting the lower body. Here's how to do it properly!

LCK showing how to gain muscle while doing a preacher curl.

How To Gain Muscle

Check out our top 5 tips for gaining muscle so you can hit your fitness goals!

LCK wearing strong and well-fed shirt discussing rest day macros.

Should I Have Different Rest Day Macros?

We suggest keeping rest day macros and training day macros the same. Find out why here!

LCK talks about what a good workout program looks like while mixing up a protein shake at the gym.

5 Signs You're Following A Good Workout Program

Wondering if you're following a good workout program? It should include these 5 factors!

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How to Find a 1RM

BUILDING UP TO THE 1 REP MAX When maxing out and building up to a 1-Rep Max, it’s EXTREMELY important...

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How To Improve Thyroid & Hormone Health

Lifestyle tips for stress and a nutritional guide on promoting hormones.

Walmart - Cooking is Cancelled

Walmart Grocery Guide: No Cook / Minimal Cook Food Ideas

If you hate cooking, check out these no-cook / easy-prep food ideas!

signs-youre-eating-enough-food-2

Signs You're Eating at Maintenance

Learn about maintenance calories and eating to support your health, exercise, and activity levels.

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Signs You Might Not Be Eating Enough

Learn the common signs of under-eating and how to determine what your daily intake should be.

YouTube videos

99 problems & running shoes being the absolute WORST color combinations humanly possible encompasses almost all of them 😭

If you haven’t tuned into Episode 7: The Health and Performance Benefits of Cardio that dropped on the @livebigliftbigpodcast yesterday, you’re in for some good laughs 👟

In all seriousness tho - try your best to make sure you’re not just buying a running shoe based solely on how it looks. Otherwise it’s probablyyyy a fast track to having a bad time, and also likely getting some gnarly shin splints.

Ideally you wanna go to a place like Road Runner Sports or Fleet Feet and have them analyze your arches, your running gait, and also help you decide if you need a neutral, cushion, or stability shoe.

Depending on how much you’re running, you also might want to get a shoe that’s half a size bigger than you usually rock - as your feet will swell some (esp. as mileage increases) and you want your toes to have plentyyy of breathing room in the toe box.

I wore Nikes for yearssss and was ALWAYS dealing with knee and foot pain. Sure enough, when I got fitted and started wearing the right shoes for my body and movement patterns (and not just shoes that made my eyeballs happy), all of that disappeared.

If Nikes work for you, keep doing you - but most people will likely want to lean into brands like Altras, Hokas, Brooks, Mizunos, etc ♥️

(ps: I am now officially on my BF's sheet list after this clip, cuz he’s a diehard Altra fan) 😂

Do running shoe colors drive you crazy too?
What’s YOUR ride-or-die running shoe? ↓

Lemmie know in the comments (:
🧡 LCK

Ps: the new hypertrophy cycles that began at @paragontrainingmethods this week have the fun addition of some zone 2 and zone 5 cardio work. Come get strong and a lil sweaty with us!

▹ Website: https://www.lauriechristineking.com
▹ Our Podcast: https://www.livebigliftbig.com
▹ Paragon Workouts: https://www.paragontrainingmethods.com
▹ Paragon Training Methods IG: http://instagram.com/paragontrainingmethods

I’ve been doing nutrition coaching for almost a decade and I still couldn’t tell you how much and what I ate last week if I didn’t write it down.

We as humans just aren’t wired to recall what we eat with enough accuracy. It’s just not a part of our programming and besides, there are a bajillion other things our brains have to manage. Your brain doesn’t care what you had for lunch last Tuesday.

So it’s wild to me when I see people who get frustrated that they’re not seeing progress towards their goals yet refuse to track their food in any way, shape, or form and continue to bird-box their way through nutrition.

I acknowledge that tracking isn’t meant for everyone or everyone’s jam. Some of you legit hate tracking food with the fire of a thousand suns. But real talk, we can’t get upset and complain about not seeing results when we refuse to do things that can help.

Sure, tracking food isn’t the only way to reach your goals but keep in mind there are so many different ways to track. I’ve talked about many different ways you can track to build awareness and create accountability that don’t involve weighing food out to the gram and playing calorie/macro tetris on a food tracking app.

But regardless of how you decide to go about it, we’ve got to develop awareness if we want to effectively make changes. We need to have practices in place that help keep us honest and accountable as to what we are actually doing if we want to be successful.

So the question becomes: are you willing to do what is necessary to achieve the result you’re wanting?

If you need help, reach out to me. I’m happy to answer questions or provide more support to help you reach your goals.

-Alex & LCK 🕺🏾💃🏼

Listen to our podcast:
https://www.livebigliftbig.com

#livebigliftbig #podcast #nutrition #nutritioncoach #foodtracking #diet #fatloss #fatlossmistakes #shorts

▹ IG: http://instagram.com/lauriechristineking
▹ Website: https://www.lauriechristineking.com

▹ Our Podcast: https://www.livebigliftbig.com

▹ Paragon Workouts: https://www.paragontrainingmethods.com
▹ Paragon Training Methods IG: http://instagram.com/paragontrainingmethods

Do your sex life a favor - don’t diet for too long or too aggressively 🍆

Sex drive/sexual function is something we often see tank if fat loss efforts go on for too long or people cut too many calories. Although truth be told, not a lot of folks talk about it or like to admit it 😅

Dieting endlessly for months on end and/or being in a deep calorie deficit can lead to reduced sex drive or sexual function. Negative energy balance starts impacting sex hormones over time and can lead to changes in testosterone, estrogen, and progesterone which can lead to things being a little limp or a bit drier 😭

Dieting for extended periods of time can also impact other health markers and things like energy, sleep, mood, stress, hunger, performance, etc -
which is why it can be common to see coaches encouraging shorter bouts of dieting.

I generally prefer most clients to only diet for something like ~3-4 months at a time, and I don’t generally like clients to drop calories below ~25% (or more) below their maintenance calories.

If you’ve been dieting for a while or your calories are really low, and you start to notice that you’ve lost that lovin feeling and/or ability to “rise” to the occasion, it might be time to take a break from dieting and slowly work back towards your maintenance calories again by adding in more calories (especially from healthy fats!)

Keep in mind that if you lost a significant amount of weight, your maintenance may be lower than before (:

Healthy Fat Ideas:
- avocados
- deez nuts (almonds, cashews, pecans, walnuts, peanuts)
- seeds (pumpkin, hemp, flax, sunflower)
- coconut
- whole eggs (need that yolk!)
- quality oils (olive or avocado oil)
- full-fat dairy
- high-quality dark chocolate
- fatty fish, like salmon
- animal proteins (beef, chicken, etc)

Keep the diet short and sweet so you can keep the good times long and hard (:

🧡 Alex & LCK
#livebigliftbig #liftbiglivebig #shorts

▹ IG: http://instagram.com/lauriechristineking
▹ Website: https://www.lauriechristineking.com
▹ Our Podcast: https://www.livebigliftbig.com
▹ Paragon Workouts: https://www.paragontrainingmethods.com
▹ Paragon Training Methods IG: http://instagram.com/paragontrainingmethods

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Hiiii! I’m LCK – a nutrition and fitness coach, content creator, wake surf and skateboard enthusiast, and fun connoisseur.

I’m also the Founder & CEO of Paragon Training Methods.

I help women live big, love their body, and be confident, strong, and well-fed (:

Wanna try our amazing Paragon workouts for free?

This web site offers health, wellness, fitness, exercise, and nutritional information and is provided for informational purposes only. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Speak with your physician or healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, please contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website. The use of any information provided on this website is solely at your own risk. Nothing stated or posted on this web site or available through any services offered by Laurie Christine King, Paragon Training Methods, lauriechristineking.com, or paragontrainingmethods.com are intended to be, and must not be taken to be, the practice of medicine.

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