The holidays are right around the corner. What does that mean? Good food, good desserts, festivities and parties. We can easily lose track and gain weight. One of the number one stressors during this time BUT no need to stress this year! Instead of worrying about losing weight or gaining weight, MAINTAIN YOUR WEIGHT. Here are my 4 tips on maintaining your weight this year: 1. Calculate your calories 2. Use a food tracking app 3. Weigh in weekly 4. Track 2-4 weeks before changing anything These tips will allow you to enjoy the food and your friends and family without gaining weight. Here are the Activity Level categories to multiply to your BMR: 1. Very Light: Seated and standing, office work = BMR x 1.2 2. Lightly Active: Light exercise, sports 1-3x per week = BMR x 1.4 3. Moderately Active: Moderate exercise, 6-7x per week = BMR x 1.6 4. Very Active: Very active exercise, everyday = BMR x 1.725 5. Extra Active: Intensive daily exercise, full-time athlete, hard-labor profession, 2x or more per day = BMR x 1.9 Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

This is a stressful time of the year between work and social obligations your stress meter may be at an all time high. When we're stressed our adrenal glands releases a bunch of hormones which includes cortisol. Cortisol is the primary stress hormone and when stressors are always present that fight-or-flight reaction stays turned on which leads to chronic stress and overexposure to cortisol. This can disrupt almost all of your body's processes and puts you at an increased risk of many health problems, to name a few: Weight gain, anxiety, depression, heart disease, sleep problems, memory and concentration impairment. Here are 5 tips on how you can control your stress: 1. Track your thoughts 2. Find a support system and use it 3. Deal with emotional difficulties 4. Avoid overworking yourself 5. Add relaxation techniques to your everyday routine Identify what stresses you and how to take care of yourself physically and emotionally. It is important to learn healthy ways to cope with your life stressors because it can take a toll on your body. Stressful events are facts of life and you may not be able to change your current situation but you can take steps to manage the impact they have on you. Don't let stress control your life. Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

Meal prepping is the art of planning and preparing your meals in advance. It can help reduce your stress of eating healthier, it's solves your food decisions in advance and it helps to free up your willpower and mental stress. The beauty of meal prepping is that it can fit into your lifestyle, cooking expertise and personal dietary needs. Here are 6 benefits of meal prepping: 1. Removes temptation 2. It gives you total control 3. It helps manage your hunger 4. Time saver 5. Money saver 6. Use a meal prep service company if you're too busy Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

During the holidays it's important to be cognizant and to have a plan when going out to eat. You want to make sure you're eating certain foods in moderation, substitute one type of food for another and making healthier choices. I have 6 tips that will prepare you dine out. 1. Menus are your friend! 2. Be careful of portion sizes 3. Increase satiation 4. Watch for wording 5. Ask, Ask, Ask! 6. Don't wear big, loose or elastic pants Know your daily caloric intake to also keep you aware of how much you're eating. Click the link below to calculate your daily calories 👇🏽 Maintain Your Weight During the Holidays! https://www.youtube.com/watch?v=h2831v-jqoQ Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

The best way to relieve any tension in your neck and back is to take quick breaks by getting up and walking around. However, sometimes you might be too busy and don't have the time. If you sit in front of a computer all day here's a quick desk routine that you can do when you're short on time to relieve any tension that you may have. 1. Cat & Cow 2. Back Arches 3. Squats 4. Spinal Rotations Pair this routine with these stretches and tips below to get the full benefit: Try These 2 Chest Stretches To Fix Bad Posture https://youtu.be/LhSiA3YCizM 3 Tips To Reduce Back Pain Now https://youtu.be/wzLzuGAbRJQ Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

Are you suffering from lower back pain? Are you ONLY stretching and are only feeling temporary relief? The reason why you're not feeling any change is because stretching alone will not alleviate your lower back pain you have to do strengthening exercises as well. The core strengthening exercises are a great addition to your routine. I have 2 core exercises to add to your arsenal. They will help with: 1. Posture 2. Balance 3. Take your workouts to the next level 4. Ease your lower back pain 5. Relieve pressure 6. Align your spine Pair this video with these lower body stretches to also relieve lower back pain: Improve Your Mobility And Flexibility (Part 1) https://youtu.be/H8WrEudvE2w Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

The wrists are one of the most important joints of the body because we use it all the time. We don't realize that it also needs to be strengthened and stretched out until we get pain. Get my 2 wrist strengthening exercises from this video to build strong wrists. Wrist pain is caused by: 1. Overuse 2. Repetitive movement 3. Sprains 4. Strains 5. Fractures Pair these exercises with these wrist stretches to get the full benefit: 3 Wrist Stretches for Wrist Flexibility https://youtu.be/ohII_ILMDtI Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

Most of the neck complaints that I get stem from postural issues. If you are not cognizant of your posture whether you are in front of a computer all day or are on your phone you can begin to have neck pain along with your upper back. When your shoulders round forward it brings your neck forward into a position called neck extension. You will start to feel pain when your neck is in this position for a prolong period of time which will lead to neck stiffness. How do you know when your neck is in the right position? When your ears are on top of your shoulders. Do these 4 powerful neck strengthening exercises to build your neck muscles and to help you get out of neck extension. 1. Chin Tucks 2. Cervical Flexion 3. Lateral Flexion 4. Cervical Extension Pair these exercises with these stretches and tips below to get the full benefit: Try These 2 Chest Stretches To Fix Bad Posture https://youtu.be/LhSiA3YCizM 3 Tips To Reduce Back Pain Now https://youtu.be/wzLzuGAbRJQ Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

Is muscle tightness causing you pain? Do you have a limited ROM? If you do watch this 2 part series to improve your mobility and flexibility. Part 1 will show you lower body stretches and Part 2 (Improve Your Mobility And Flexibility - Part 2 https://youtu.be/CPhRI5vlmgA ) will be upper body stretches. There are 5 benefits of flexibility: 1. Improves posture 2. Improves mental and physical relaxation 3. Decreases muscle tension, tightness and soreness 4. Reduces the risk of injury 5. Improves physical performance To get the best possible results, take 5-10 minutes everyday to knock these stretches out. Doing your stretches after a workout is also the best time because your muscles are already warm. Add these additional stretches to your lower body routine: Alleviate Knee Pain With These 3 Stretches https://youtu.be/4JTLorVmCyk Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

Part 2 of "Improving Your Mobility and Flexibility" will show you upper body stretches. Here's a recap of the 5 benefits of flexibility that we talked about in part 1 (Improve Your Mobility And Flexibility - Part 1 https://youtu.be/H8WrEudvE2w ): 5 Benefits Of Flexibility: 1. Improves posture 2. Improves mental and physical relaxation 3. Decreases muscle tension, tightness and soreness 4. Reduces the risk of injury 5. Improves physical performance To get the best possible results, take 5-10 minutes everyday to knock these stretches out. Doing your stretches after a workout is also the best time because your muscles are already warm. Add these additional stretches to you upper body routine: Relieve Front Shoulder Pain With These 2 Stretches https://youtu.be/uJCSZKvZ4nM Try These 2 Stretches To Fix Bad Posture https://youtu.be/LhSiA3YCizM Don't Forget To Stretch Your Triceps! Here's 3 Simple Stretches https://youtu.be/232oSuSN_3k Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

We use our wrists everyday in everything that we do. Repetitive movements such as typing can cause wrist pain. It's important to take preventive measures and to maintain the strength and flexibility of your wrists to reduce pain. However, if your pain persists please see your provider to determine the cause of your problem and to prevent further injury. Here are 3 stretches: 1. Praying position 2. Extended arm 3. Floor extended arms To get the best possible results, take 5-10 minutes everyday to knock these stretches out. Doing your stretches after a workout is also the best time because your muscles are already warm. Pair these stretches with these wrist strengthening exercises: 2 Wrist Exercises To Build Strong Wrists https://youtu.be/79rO_lF848Q Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/

If you sit in front of a computer all day and you're not aware of how you're sitting you can start to develop bad posture. When you have bad posture your chest muscles shorten and tighten up and your back begins to roll forward. Take a few minutes out of your day throughout the day to perform these 2 chest stretches that will help open up and lengthen your chest muscles. These can easily be done at home or at work. 1. Pectoralis Major Stretch (Large chest muscles) 2. Pectoralis Minor Stretch (Lies under the large chest muscles) Pair this video with these strengthening exercises and tips below to get the full benefit: 3 Tips To Reduce Back Pain Now https://youtu.be/wzLzuGAbRJQ 4 Powerful Neck Strengthening Exercises https://youtu.be/0TbY0hfyTvY Relieve Front Shoulder Pain With These 2 Stretches https://youtu.be/uJCSZKvZ4nM Follow us on our other social media sites: Instagram: https://instagram.com/infaliblefit/ Facebook: https://www.facebook.com/infaliblefit Visit us at: http://www.infaliblefit.com/