Calorie counting is not only time consuming but as you will see in this article it is not the most effective or accurate way to help you stay within your limits.  Check out Precision Nutrition Lesson #1 on The Best Strategies for Calorie Control
​Topics include:

• Surprising problem with calorie counting
• Calorie control guide for men and women
• No more meal plans...6 better ways to transform your diet

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Today I want to take the time to give a huge shout out to Richard, a client who has been training with me for nine years!! 

Shout out to Ryan Armstrong for a great race today coming in third in his age category and 9th overall at the five peaks trail race.
Fridays workout did not slow him down on this challenging course.

There is a lot of nutrition information out there.  A lot of incorrect and extremely controversial information, which can be confusing and frustrating if you do not know how to pick out credited sources. 
Precision Nutrition has dedicated years to research and coaching and does a great job of giving you the facts about  foods, vitamins/mineral and then providing some recommendation.  

Check out this article on Dairy.  It is long but you can skip the science parts of it if you just want to find out how it will affect your fitness, weight loss, or how to make the decision if dairy is right for you.

​www.precisionnutrition.com/is-dairy-good-or-bad-for-you

Next on the 2018 challenge is the pull up.  Time to check in to see how close you are to your goal and make a plan for how you are going to reach it.  

Below are a few of my favorite exercises that will help set you up for success.

I have pretty sweet job helping people reach goals and overcome obstacles. Seeing them progress sometimes makes me more excited then them.

​ Here are four individuals who come three times a week and give 100%. They absolutely crushed this hard workout yesterday.

Join the Red Deer Run Series to help you stay on track with your running goals. 
Use the Promotional code: RRD-inspiration for $5 off  your series registration!  Only $50 for three races

We are coming up to our first physical challenge of the year:  Lower body strength test.  Check out the original post for a reminder of what it entails http://www.inspirationtraining.ca/blog/2018-challenge.  

Hopefully you have been working on this movement and your lower body strength and will see that 10% increase by the end of the month.  Be sure to record your new weight so you can see your improvements.

Happy Monday

Complex #1: 3 rounds
Alternating step ups x10/side
​Reverse fly x 15
Max push up

Complex #2: 3 rounds
Walking lunge x 10/side
Renegade row x 8/side
Reverse crunch x 20