Fxfitness/nutrition

Fxfitness/nutrition I make individualized nutrition and training programs to help ensure you meet your fitness goals!

I went through a rabbit hole on this one, my initial plan was just to share the bit about Japan after doing that survey ...
07/25/2025

I went through a rabbit hole on this one, my initial plan was just to share the bit about Japan after doing that survey several weeks ago, but it turned into a full blown research paper on step goals. Hope you enjoy!

I have all my studies written down if you want to know where any of the info comes from message me and I'll send you the sources🙂

If you are new to tracking or you want to simply for your tracking a little bit and your calories are around 1600 or mor...
06/25/2025

If you are new to tracking or you want to simply for your tracking a little bit and your calories are around 1600 or more, try tracking calories (+/-50) and protein (+/-5) only instead of all 3 macro nutrients. It can give you a little more flexibility to track as you go instead of planning the night before, a game changer when everything is so new.
This won't work with all fitness training styles of course, as some require a certain amount of carbs in particular, but for the general population looking to try out tracking or a more sustainable tracking style, it's a great method.

If you are new to tracking and feeling overwhelmed, start here. Figure out your calories and protein and only track thos...
06/25/2025

If you are new to tracking and feeling overwhelmed, start here. Figure out your calories and protein and only track those to start. It gives you freedom to be able to track your food as you go without planning your whole day the night before.

When you have more calories (like greater than 1600) you're less likely to dip below thresholds for fat and carbs.

Be mindful, sometimes specific training styles require specific macros and this will not work, or other factors can be incompatible. But for the general population, who just wants a little more freedom when hitting their goals, try this out.

This has come up a lot this week so I felt like we should talk about it. Video on the last slide if you want more info.
05/14/2025

This has come up a lot this week so I felt like we should talk about it. Video on the last slide if you want more info.

New year's challenge starting January!!! Join us!
11/27/2024

New year's challenge starting January!!! Join us!

Honestly in my opinion, it's best to eat intentionally only as often as possible. Mindless eating can destroy any body c...
10/26/2024

Honestly in my opinion, it's best to eat intentionally only as often as possible. Mindless eating can destroy any body composition goal. If you want to be able to keep a low body fat, eat your meals as a meal. Snacking on random things while looking for food, chewing on something while you road trip, and snacking while watching movies can derail goals.

Intentional eating is having a meal time where you choose what you will eat, eat it, and when you are no longer hungry you stop.

I have to admit I am slightly hypocritical in this since we like to experience other cultures by taste testing their food, but when my family travels and I decide to try everything, I know what the consequences of that are.

All too often people with hormonal irregularities come in with flare ups in some hormonal health condition, but they wan...
07/02/2024

All too often people with hormonal irregularities come in with flare ups in some hormonal health condition, but they want a calorie deficit. If you have been in a deficit for a long time and have hormonal issues arise, do not wait till you lose a few more pounds to go back to maintenance and address them. If you have a history of hormonal issues with some condition or another that is related to hormones and you have a flare up in symptoms, that is not a time to try creating a deficit. Eat a healthy amount of food first until symptoms decrease.

I feel like these points only scratch the surface for sleep. I went through a major rabbit hole on this one. The studies...
06/08/2024

I feel like these points only scratch the surface for sleep. I went through a major rabbit hole on this one. The studies on sleep in respect to muscle and fat changes in your body are absolutely fascinating!

Quick overview:

Sleep quantity is linked to several mechanics related to putting on muscle or dropping fat.

Sleep quality seems most linked to hormonal relationships with muscle building or day loss

Research still needs to be done in a lot of these areas to understand exactly why the relationships occur

If you have type 2 diabetes I recommend pmc292498, it also went over the correlations with sleep and insulin resistance and was a fun read.

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