Timonium Personal Trainer

As a diligent, loyal reader 😉, you may be thinking "The 30 grams of protein thing again??" Yes. It's that important. Eating at least 30 grams of protein (about 4 oz of chicken, for example) triggers the muscle rebuilding that keeps you "toned" and helps you recover from your workouts. Part of the "skinny-fat" syndrome that strikes post- and perimenopausal women comes from the loss of muscle. Of course I understand your goal isn't to get "bulky." But your goal should be to get back the muscle you've probably lost over the last 10-20 years. We do that with effective weight training (cute pastel dumbbells and skimpy rubber bands won't do) and sufficient protein. And current research shows people around our age may need as much as 50% more protein than we did when we were younger. So get your 30 grams of protein at each meal. (Yes, that includes breakfast!) If you need some guidance, give me a call at our Timonium personal

Simple Strength Training Programming Tip for You The headline promises “simple,” so I’ll make this as simple as possible. A couple of long-term clients were asking each other about the difference between Workout A and Workout B. Our strength training program uses what’s called an “A/B Split” – technically, an A/B Split with Daily Undulating Periodization, but I promised to keep this simple 😉 A/B Split, in general, just means you alternate between workouts – Workout A one time, then Workout B the next. What constitutes the difference between A and B can be virtually anything that makes sense phsiologically … It could be - Upper Body / Lower Body - Push / Pull - Heavy weights / Lighter weights - Long rest periods / Short rest periods, etc. After years of research and hands-on experience with hundreds of happy clients, I created the “1/2 Cross Body Split.” Here’s how it works: Workout A - Anterior Core - 1-leg Posterior Core - 1-arm Push - 2-leg Hip/Hamstring - 2-arm