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AchievABLE Fitness - Personalized Fitness and Nutrition for Women

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Pre-Workout Meals
Heart Rate Tracking
Are Your Hormones Affecting Your Metabolism?
Breakfast And Fasted Cardio - Is It Really Worth It?
An Ounce of Nuts Is Equal To A Pound of Prevention


How to fit it all in
Strength Training for Women
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Pre-Workout Meals

Timed nutrition — eating the right foods at the right time — Eating food at specific times helps your body to fuel your workouts, build muscle, and recover while keeping your energy levels high.

Asparagus and Eggs:

Top steamed or roasted asparagus with a pair of eggs. Hard-boiling the eggs makes for easy meal prep, but if you like your eggs poached or soft-boiled, the yolks will create a luscious sauce. Serve with baked sweet potato or atop a slice of toasted whole-grain, sprouted toast.

Heart Rate Tracking

Heart Rate Training

Heart rate (HR) monitors aren’t just for serious athletes anymore. Today even recreational exercisers are strapping them on before treadmill runs or spin classes. But does tracking your heart rate and training in specific heart rate zones translate into better results?  HR monitors measure the rate at which your heart is beating through sensors either built into a strap worn around the chest or into the watch itself that detects your radial pulse. The feedback is then displayed on whichever compatible device you’re using.

Are Your Hormones Affecting Your Metabolism?

There are four hormones that are critical to the success of your client’s weight loss program. Cortisol, insulin, thyroid, and the sex hormones (testosterone in men, and progesterone in women). When kept in balance, these hormones have the largest effect on metabolism. When out of balance, they can prevent your client from achieving the fitness results they desire.Hormones could probably be one of the contributing reasons why your clients oftentimes don’t see continued results.

Breakfast And Fasted Cardio - Is It Really Worth It?

We see it, read it and perhaps even witness it – fasted cardio for weight loss. This approach is currently trending in many exercise circles, but does it really stand up to all the hype?

Let’s examine this concept through a series of practices – say for example you consume a dinner this evening containing carbohydrates. This will replenish (to varying levels) your two primary glycogen stores; the muscles and the liver within the ensuing hour or two.

An Ounce of Nuts Is Equal To A Pound of Prevention


Adding nuts to your diet can boost your health!Nuts are a composite of a seed and dry fruit surrounded by a hard outer shell. They are a nutrient dense food rich in heart healthy fats, vegetable protein, soluble fiber, vitamins, minerals, tocopherols, phytosterols and phenolic compounds.Nut Nutrients (In A Nutshell)

  • Monounsaturated fatty acids (MUFA)
  • Omega-3 essential fatty acids (ALA)
  • Polyphenolic flavonoid antioxidants such as carotenes, resveratrol, lutein and cryptoxanthin

Muscle Vs. Fats

Did you know that you have over 600 muscles in your body?!
Our muscles (and the way we treat them) are responsible for every single move we make, each and every day.
Just think about that for a second…
Muscles are the very reason we can move our bodies at all. They help you bend over, stand up, lift things, pump blood through your body, and even help you breathe!
Muscles are also KEY to achieving the toned, sleek look we all want:

How To Calculate How Much Water To Drink Daily

How to Calculate How Much Water You Should Drink a Day

Lots of people don't realize the true importance of drinking enough water everyday and how it can impact both your health and your weight loss efforts. According to experts in a recent study, drinking just 2 cups of water, which is smaller than the size of a bottled soda, before meals helped dieters lose an extra five pounds yearly and help you maintain your weight loss. Additionally, drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when your body confused hunger and thirst.

Post Workout Snack

There are countless yogurt brands out there, some flavored, some with fruit on the bottom, and others are sprinkled with granola. Some might say that the recent yogurt boom is thanks to Greek yogurt, the super thick yogurt that has more protein and less sugar and almost resembles ice cream.But, here’s the thing – even though yogurt is a popular, probiotic-packed snack that turns up on most diet plans, not all yogurt is healthy.Many yogurts you find at the market are loaded with added sugar and chemicals.

All About Natural Sweetners

All About “Natural” Sweeteners  Precision Nutrition

What are sweeteners?

Sweeteners are substances used to improve the palatability and shelf life of food products.Sweetness balances bitterness, sourness, and saltiness, and most humans prefer sweet tastes.The osmolarity (the solute concentration) of sweeteners means that they usually inhibit bacterial and mold growth.Sugars occur naturally in many plant foods; we get most common sweeteners by processing these plants (such as agave cacti, maple trees, sugar cane, coconut palms, sugar beets and corn) to extract and condense the sugars.

How your diet can help you build muscle

5 Diet Tweaks to Help You Build Muscle

Strength training is an essential type of exercise and a key factor in maintaining a healthy weight. It also helps build muscle, which will help your body begin to burn calories more efficiently. As you gain muscle, you’ll also experience improved balance, flexibility, coordination and bone health.But aside from kettlebells, resistance bands and running shoes, there’s another essential element involved in building muscle. Diet has the ability to play a large role in how efficiently and effectively you bulk up.
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