I help busy, working moms and dads increase their energy, boost their confidence, and get the body they want.
12/12/2022
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11/12/2022
Post Delts and arms day💪
They say I’d give up…
That I’m not ready for that life…
Guess what…I’m have way there
No stopping now.
Comin in hot April 2023
Pic Cred .n.p
Coach:
Gym:
Clothes:
🎵Salsa on chips and cookies that are minty
Wine in a glass and a Pumpkin Spice Venti
These are a few of my favourite things🎵
It's amazing how strong our resolve is to get healthier until that food is near us. It's like we just can't help ourselves. Does this sound familiar?
"Nope! I promised myself I was going to be good today."
Side eyes the bowl of chips
"Well...maybe just one. I'll eat it slowly."
Nibble. Nibble. Nibble-nibble.
"Dang. That was good. Just a few more. There's 12 in a serving. I'll just go for an extra long walk to make up for it."
Then suddenly the bowl is gone.
These are your trigger foods. Foods that seem to demolish any resolve and lead to negotiating with yourself in order to have it. But remember, we don't negotiate with terrorists...wait, that's for war. We don't negotiate food because there isn't any food you can't have.
What often happens is when we want to lose weight is we look at certain foods and say, "GO BACK TO THE HELL FROM WHENCE YOU CAME" and say we won't eat it anymore.
As soon as we say no more of a particular food, our brain becomes low-key obsessed with it. (Okay, maybe high-key.) Then we white knuckle our way through saying no, which often leads into a binge scenario, then you go into the guilt and shame spiral. Repeat ad nauseum.
So what do we do?
1) We don't take foods that we love totally off the table.
2) Instead we create boundaries for when we do enjoy them.
3) We also set up our environments in a way that helps us make the best choices we can.
What foods are like a siren calling your name
11/07/2022
You are going to focus on these four principles this week and moving forward to lose fat.
Seriously - just these 4.
You don’t need to worry about supplements, meal timing, cardio, or any other crap. Don’t let any of those get in the way of these 4 principles.
1) A calorie deficit. Eat less food than you burn. Set your calorie target 🎯 at 12x your bodyweight and monitor your body over the course of two weeks. Stick to that calorie number diligently, if you're seeing results, keep going. If you're not, decrease the number a little.
2) Aim for protein at 1g per lb of bodyweight. This will help you maintain your calorie deficit. Protein foods 🥩🍗🍳 (not shakes) are quite satiating and will help you stay full. A higher protein diet also has a slightly more thermic effect and will help maintain your muscles while dieting.
3) Strength training is your best friend during this process 💪 . You don't want to be a skinny mini with no definition and you definitely don't want to be skinny fat. That's where a strength training routine is essential 🏋️♀️. Building those curves and definition can't happen with strength training and building muscle.
4) Equally as important is your rest and recovery. You need sleep to be at your best each day. The more tired you are, the more your workouts suffer, the hungrier you are, the less recovered your muscles are and that makes the process more difficult. Turn off your screens an hour before bed, make sure your room is dark, and aim for 7 hours 😴.
Think you can crush these four things this week?
10/31/2022
Structure breeds freedom. As odd as it may sound, discipline is the key.
Get to bed on time and wake up earlier.
Lift weights AT LEAST twice a week.
And always, no matter what, try to be better today than you were yesterday.
Need help crushing your physique and strength goals? Whether you want to lose weight, build muscle, or simply improve your overall health; I have a program just for you! DM me to schedule a conversation.
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You don’t have to go zero to sixty (or even 25) if you want to lose weight!
Don’t rush.
Some people love cannonballing first into a 3-4 day or even a 5-6 day per week fitness program and a complete overhaul of their nutrition. There is nothing wrong with that, if it is sustainable (they can do it for the rest of their lives).
In my experience these people are the exception. Not the rule.
Some (most) people have to treat it like getting into a pool. Start with the toes. Then slowly get further into the pool.
If you’re not ready to cannonball into the deep end and commit to a fitness and nutrition program, start with the toes.
Go for ONE 30 minute walk per day.
Will this work forever?
NO. Ultimately losing weight is all about energy balance (calories in vs calories out), but adding just ONE 30 minute walk per day is a great start.
Crawl before you walk, walk before you run.
Slow is smooth, smooth is fast.
Hope this helps! If you have questions or would like to work with me feel free to DM me.
10/19/2022
A reminder for you today.
10/19/2022
Hey!
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If we haven't met, I'm Coach Daniel yalowitz and I own Rockin’ Body by Yalowitz. I help men and women lose body fat, maintain (or build) muscle.
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I was underweight growing up and overweight as a young adult. I was a martial arts athlete, but injured myself and had to step away. Nonetheless, I loved training, getting stronger, faster, and working on my body composition.
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What I didn't expect was that I would find my passion for fitness.
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In 2020 I got my first personal training and nutrition coaching certification, got an internship at the gym, that helped me discover just how much I loved fitness.
Fast forward to 2022 - I have been actively coaching clients both in a gym and out of my garage, but have returned to college to get my degree in exercise science which is taking up so much time.
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I've helped many clients, in different gyms, from 1 on 1, to classes, and bootcamps. Along the way I've taken many more courses and certifications and my passion has developed even further.
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Out of a necessity for change I discovered Online Coaching and Rockin’ Body by Yalowitz was born in 2021!
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Although this journey started out with fitness I have since then learned that the path to real sustainable change is so much deeper than that. I know that the route to change, for each individual, needs to be through a whole health approach.
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Our mission at Rockin’ Body by Yalowitz is to help clients break the cycle of yo-yo dieting, and frustration in the gym.
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I know how this has changed my life, as well as so many others. If you're looking to take your health to the next level send me a DM today to find out how!
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10/18/2022
Beginners complicate. Experts simplify.
It’s so easy to over-complicate fitness but unless you’re training for some competitive event, simple is almost always better.
Get into the gym and focus on the main movements: squat, deadlift, upper body press, and upper body pull.
Then make sure you move as much as possible. Walk instead of driving, take the stairs, that kind of stuff.
Finally, don’t think that you have to follow a restrictive and over-complicated diet to get results. Dogmatic approaches are hard to sustain anyway. Focus on lots of veggies and lean protein and limit carbs to your workouts. Smatter in some healthy fats and eliminate to the best of your abilities overly processed and junk foods and you’re good to go.
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10/18/2022
Hey all, I'm building a website for my new program. I'm deciding between three names.
For reference, I work with middle aged woman looking to lose inches off their waist in 60 days. I'm thinking about:
1. Rockin' Body by Yalowitz
2. Lose an Inch, Gain Confidence
3. Dream Body Training
I really want to hear from you- I value your opinions so much! Please comment 1, 2, or 3 below to help me choose what to call my new program!
Also, if you are interested in hearing more about the program when it comes out, type “info” or DM me and I can share more.
Thank you!!!