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Sculpted Fitness, Saint Albert, AB (2026)

03/15/2022

Struggling to continue seeing progress?

There’s a few things that could be standing in your way!

1. Are you getting enough sleep? You also recover while you sleep. You need to make sure your well rested.

2. Not training strategically. Try different intensity techniques

3. Changing your training program to frequently. Stop confusing your muscles, if your constantly progressing you shouldn’t need a change of workout plan every month

4. To much cardio. That’s right, it can stall progress dependant on your goal.

5. Are you eating enough? If you don’t eat enough whole foods you won’t build quality muscle. Lean muscle mass = more fat loss

6. Digestion. Is your digestion in check? Digestion plays a huge role in our progress as well.

Read these over and answer these questions for yourself! Make yourself unstoppable.

02/28/2022

Emotional Eating

When your an emotional eater, you eat for reasons other than actual hunger.

You may eat when your stressed, sad, or lonely.

You also may use food as a reward.

Emotional eating can interfere with your eating habits.

If your an emotional eater you most likely don’t listen to your body’s natural hunger cues!
You won’t know how to under stand when your actually full either, and you will eat more than you wanted to.

Signs of Emotional Eating are:
1. You eat when your not hungry or completely full
2. You eat to avoid dealing with certain situations
3. You use food as a reward (“I did amazing on that test! I need chips, candy, and a fat burger”) no you don’t need it.
4. Or you simply eat to soothe your feelings.

To deal with this you need to find your triggers.

Start by keeping a food journal and write down when and what you eat, also write down how your feeling and what you were doing when you ate. You can use this information to find patterns in your eating habits.

When you start to notice your Emotional eating triggers, YOU can change the way you respond to them.
1. Go and relax for a little break
2. Take the time to stop and think about what is really bothering you
3. Call someone for support

If you feel like you need more help, reach out to a nutrition coach or a counsellor to help you understand better!

02/17/2022

⭐️⭐️ CLIENT SPOTLIGHT⭐️⭐️

This is our client Sarah, She sent us some photos showing off her upper body gains!! And we are SO proud of her! She has came such a long way, and we are so THRILLED to have her on this team.

Way to go Sarah! Keep it up!

Team Sculpted Fitness

02/11/2022

5 tips for fat loss

* Calories in VS calories out! You need to be burning more calories than your taking in

* Say no to just cardio! We burn fat while building lean muscle, a combination of resistance training with some cardio will get you on the right track! At one point just “good nutrition” will no longer work.

* Eat whole foods! Lean proteins, lots of different vegetables and fruits, and whole carbs! (Potato, rice, oats, whole wheat pasta, etc!)

* Set YOURSELF up for success. So, meal prepping, filling your home with healthy nutritious foods, schedule time to workout

* Mindset. Have a go getter attitude! You have to WANT it! If you want it bad enough you will succeed.

Team Sculpted Fitness
Sculpt your own you

02/04/2022

Fixed mindset VS Growth mindset

What’s the difference?

If you have a fixed mind set, it might look like this…

“If I don’t lose 5 pounds this week, I failed”

“I’m either good at something or I’m not”

“There’s no point in me trying if I’m just going to fail”

“Why should I learn now? It’s to late”

Just because you didn’t reach your goal for the week doesn’t mean you’ve failed.

You can be good at anything

How do you know you’ll fail if you haven’t tried?

It’s NEVER to late to learn.

If you change your words, you can change your mind set.

“This may take some time and effort”

“I should try a different approach”

“I will learn from this mistake and be better”

With fitness especially, you NEED to change your mindset from FIXED to GROWTH.

People who have a growth mindset will believe in themselves and that they can achieve anything with a little bit of time and hard work. They can take criticism and learn from it, not feel threatened by it.

With fitness you can’t give up or you’ll never reach your goal. You are NEVER told old to start, or it’s NEVER to late to learn.

Fitness is a marathon not a sprint, if your trying to lose weight, build lean muscle, or live a healthier lifestyle.

It doesn’t happen over night, it comes with a growth mindset, determination, motivation, and HARD Work.

WE challenge you, to change your words and see what happens.

Team Sculpted Fitness

02/03/2022

Have you been struggling lately?

The weather can be a buzz kill, and makes you feel unmotivated to do anything.

Maybe you didn’t feel like working out, or missed a meal or 4 and ordered in, instead.

You didn’t make the deadline on your assignment.

You didn’t lose as much weight this week as you thought you would.

You couldn’t lift heavier this week compared to last week.

We are here to tell you that it’s OKAY to struggle.

We are all human! We can’t always be 💯% all the time! We make mistakes, we don’t do things that we should.

The main thing is that you are better today than yesterday.

Get those meals in
Get to the gym
Get that assignment done

Beating yourself up about it only makes things worse! Accept it and move on AND

Be better today, than you were yesterday.

Team Sculpted fitness

01/26/2022

Clean bulking

So many people just like you want to add tissue without adding unwanted excess fat.

So how do we do this?
You need to calculate your maintenance calories and go from there!

Do I have to give up my mini eggs? Keep reading!

Let us educate you!

Clean Bulking is a way of eating that is a controlled calorie surplus to build strength and muscle without adding unwanted fat. Clean bulking Combined with High Intensity resistance training will boost your strength and muscle growth.

How do you grow your shoulders? Clean bulking, proper form, lift heavy.

How do you grow your glutes? Clean bulking, proper form, lift heavy.

A Clean bulk may also be referred to as a Lean bulk. The clean bulk mainly consists of minimally high processed whole foods. High calorie junk foods are avoided to have a leaner physique during the bulking phase.

BUT those mini eggs you love so much can be enjoyed in moderation 😉

Clean bulking has several advantages over Dirty bulking
•limit excess fat gain
•prevent negative health effects
•clean bulking is higher in micro and phyto nutrients, vitamins, minerals and fibre.
•higher fibre diets are connected with good digestion
•reduced risk of type 2 diabetes and heart disease.

A clean bulk will be MUCH healthier for you and your body!

Treat your body like a temple.

Team Sculpted Fitness 💯

01/20/2022

Damn I just want to get HUGE!

Let’s talk Dirty Bulking, what is it?

While lots of people are struggling to lose weight, lots of people also struggle to gain weight. As well as Lots people want to get JACKED, and have the biggest muscles possible.

Bulking is eating in a calorie surplus to gain mass.

DIRTY BULKING: is eating in a calorie surplus, but NO food is off limit. Im talking chips, cheese burgers, sugar filled cereals, you name it.
Sounds pretty great right? I can eat what the heck I want all the time!

BUT, there are consequences to a “dirty bulk”…

Will you build muscle? Yes.

Will you put on an abundance of fat? HECK YES! Which isn’t always a good thing.

Consuming an abundance of processed foods also leads to higher cholesterol and blood sugar levels.

You will feel sluggish.

Consuming foods like that with such high sodium and sugar content can lead to water retention

To sum it up, a dirty bulk is NOT the best option out there. Try a clean bulk instead! Stay tuned for another post about clean bulking!

Happy Thursday Fam!

01/14/2022

“DAMN I have so many wrinkles…”

What is Collagen?

It is the most ample protein in the body. It has a fibre like structure that is used to make connective tissues. It is a major component of bone, skin, tendons, muscles and cartilage. This type of tissue connects other tissues as well.

Many of you only know collagen for its influence on beauty, but it has many other benefits to!

Our bodies gradually make less collagen as we age. Collagen production drops quickly due to smoking, alcohol consumption, excess sun exposure, lack of exercise and sleep, as well as environmental factors. As you age, collagen that’s in your skin changes from a tight formation, to a maze. Environmental damages can loosen the strength of collagen, leading to wrinkles on the face.

Collagen is not only extremely beneficial for your skin, hair and nails. BUT also your bones and your joints! There has been trials that prove it improves skin elasticity, joint mobility and decrease joint pain.

Oral collagen supplementation (pills, powders) are believed to be more effectively absorbed than a topical, as topicals only absorb into the surface of the skin, but collagen goes much farther down than the surface of your skin.

Foods to boost collagen production: fish, poultry, meat, egg, dairy, legumes, shellfish, nuts, seeds, whole grains, fruits, berries, leafy greens.

Natural collagen production is supported through a healthy and balanced diet.

01/12/2022

Why did you hire a coach?

Accountability?
Needing guidance?
Have a goal you want to reach?
A combination of all 3?

When you hire a coach, your making an investment in YOURSELF.

Results don’t happen overnight, and far to many of us have very unreal expectations.

When you hire a coach, your not just getting a nutrition program or a workout program. Your also getting 24/7 support and guidance.

When you miss a check in, or aren’t honest with your coach about missing 3 days of workouts, or eating like garbage for 2 days in a row etc your only cheating yourself.

Coaches want you to succeed, we won’t scold you when you miss workouts or meals. We need 100 percent transparency and honesty or we cannot help you, if you aren’t being honest and your progress is regressing, it’s not OUR fault. It’s no one’s fault but your own and that’s the truth.

We cannot chase people for check ins or honesty. The check in is there to help your coaches, they need to be as DETAILED as possible. Not “no” “ok” that’s not acceptable. We take pride in our work.

So ask yourself again, “why did I hire a coach”.

Team Sculpted Fitness

01/10/2022

⭐️Client spotlight⭐️

(Left: beginning of her journey, Right: last week)

We just wanted to give a shout out to Kelly.

Kelly has been one of our clients from the very beginning. Our goal here wasn’t to lose weight, it was to build muscle mass. She was on a macro plan and a workout program. Kelly has grown so much in the time that she was with us. She put on a good amount of tissue and also lost some weight while building lean muscle.

She is moving on to bigger things and we are SO happy for her. Kelly is going to compete in her FIRST ever bodybuilding competition! The reason why we didn’t coach Kelly through her first body building competition is simply because an elite athlete like that needs a different kind of coach! I won’t get into the details here.

We are so thrilled and excited for her! Sad to see her go Feb 1, but excited to watch her on her new journey.

Great work Kelly!!

Team Sculpted Fitness

01/07/2022

Why do you exercise?

To lose weight? To work off the amount of food you ate the night before? Or because you keep looking at fit men and women on your feed? Can you really call that exercising?

If these are your reasons for exercising, that’s not a healthy relationship you have with yourself!

Eliminating a food group, only eating once a day, skipping out on a meal because you had an Oreo. All of these are not healthy relationships with food or yourself.

Most of the men and women on social media post photos taken at their leanest, they don’t look like that year round. So stop idolizing someone else’s body. Stop punishing yourself with an hour of cardio because you had some chocolate cake. Exercise is NOT and should NEVER be a punishment.

What is healthy, is wanting to start exercising and eating better, to better YOUR health, your mental health, and your body. Losing weight, gaining muscle mass, etc, are all awesome goals and things you can add onto you “WHY”

“Healthy” looks different on every individual, not one persons body is the same.

Health is NOT following a current trend, or having to “live” up to the expectations of social media or other people.

Health is doing what’s best for you! Allowing you to nourish your body with whole grains and fruits and veggies and good protein options, it’s celebrating that your able to move your body daily.

Happy Friday Fam!

Sculpted Fitness

03/15/2022

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01/26/2022

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01/07/2022

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