lorettaloveslifting

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Trying to build muscle AND lose fat? It might not be how much you’re eating, but WHEN 🕐 @dr.stacy.sims.off and I get this question all the time: “How do I know if I’m eating enough to build muscle but still lose fat?” Here’s a pattern I see a lot with the athletes I work with 👇 🍳 A big feed before school or work 🥪 Barely anything during the day 🍝 Then a huge amount at home straight after, right before training Eating in big clumps like that makes it really hard for your body to fuel training, recover and build muscle. What to do instead: ✔️ Eat on a regular schedule throughout the day ✔️ Get protein and fibre in at every meal ✔️ Don’t go into training fasted Consistency beats cramming every time 💪 Save this, and send it to the friend who skips lunch then eats everything at 5pm 😅 #nutrition #buildmuscle #fatloss #bodyrecomposition #protein #fibre #mealtiming #fuelyourtraining #womenwholift #strengthtraining #sportsnutrition #fitnessnz #nzfitness #drstacysims #lorettaloveslifting

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Static quad stretches before training? Try this instead 👇 The dynamic quad stretch is one of my go-to warm-up moves. It gets your quads and hip flexors moving and wakes your body up before you train, without holding a stretch for ages. How to do it: 1️⃣ Stand tall with your core switched on 2️⃣ Bring one heel up towards your glute. Grab your foot or ankle if you want a deeper stretch 3️⃣ Keep your knees close together and your hips square, and gently push your hips forward to feel it through the front of your thigh 4️⃣ Release and swap sides, moving with control. You can walk forward or stay on the spot Common mistakes 👇 ❌ Letting your knee flare out to the side ❌ Arching your lower back ❌ Rushing through it with no control Add it to your warm-up before your next leg day or run 🏃‍♀️ Save this, and send it to someone who skips their warm-up 👀 #dynamicstretching #quadstretch #warmup #mobility #mobilitywork #legday #hipflexors #stretching #injuryprevention #womenwholift #strengthtraining #fitnessnz #nzfitness #lorettaloveslifting

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Irregular periods in perimenopause? Here’s why you should be tracking your cycle 📅 @dr.stacy.sims.off and I get asked all the time how cycle changes in perimenopause affect training and recovery. As you move through perimenopause, your cycles start to change. Ovulation becomes less predictable, which shifts how much progesterone your body is producing, and that can affect how you feel, train and recover. That’s why tracking your cycle is so important 👇 ✔️ You learn what’s normal for YOU ✔️ You can spot changes early ✔️ You can adjust your training and recovery around how your body is actually responding You can’t recognise what’s changed if you don’t know your baseline 💗 Save this, and send it to a friend who’s noticed her cycle doing weird things lately 👀 #perimenopause #menstrualcycle #cycletracking #periods #irregularperiods #progesterone #hormones #womenshealth #femaleathlete #womenwholift #strengthtraining #recovery #drstacysims #lorettaloveslifting