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Read This. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/27135702-11aa-40b8-a1b8-ab64b4715815/Training+Age+Infographic.png Blog - Think You’re An Advanced Lifter? Read This. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.christyshaw.co/blog/warmup-sets monthly 0.5 2025-08-18 https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/94019874-d164-46a9-9d6d-2119cca4a63b/The+Importance+of+Warmup+Sets+for+Performance.png Blog - Why You Need to Do Warmup Sets - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.christyshaw.co/blog/deficit-or-surplus monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/ec042488-2401-4dcd-85b1-f2f2c6c93817/The+Scale+Tells+All+About+Energy+Balance.png Blog - How to Know if You're in Caloric Deficit or Surplus https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/6221b285-87be-4040-b89a-1c98d31d4b82/Components+of+Metabolism+Donut+Chart+-+BMR%2C+NEAT%2C+TEF%2C+EAT.png Blog - How to Know if You're in Caloric Deficit or Surplus https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/bb50cfae-6abe-4931-a25f-7a389ca5fc00/The+Scale+Tells+All+-+Christy+Shaw+Weight+Tracking+Template.png Blog - How to Know if You're in Caloric Deficit or Surplus https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/9b6c1fc8-c692-4fea-a143-a9f5d6b7bd69/The+Scale+Tells+All+-+Trends+for+Surplus+Maintenance+Deficit.png Blog - How to Know if You're in Caloric Deficit or Surplus https://www.christyshaw.co/blog/intro-to-macros monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/cfe48833-7389-4039-bb34-4da869f7044b/A+Beginner%27s+Guide+to+Macronutrients+and+Micronutrients.png Blog - Fitness Nutrition for Beginners: Macronutrients & Micronutrients - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/9c5db03b-a008-4a2f-8880-f2a10e5734f6/A+Beginner%27s+Guide+to+Macronutrients+-+Grilled+Chicken+Representing+Protein.jpg Blog - Fitness Nutrition for Beginners: Macronutrients & Micronutrients - Macronutrients: Protein Proteins play a role in almost every part of cell life. They give cells their structure, form enzymes that aid metabolic reactions, help cells communicate, regulate acid-base and fluid balance, support our immune system, and more. If you're into fitness, you'll love that protein aids in muscle growth and maintenance. It boosts performance and even gives your metabolism a slight kick. Plus, protein keeps you feeling full longer, making it easier to manage your calorie intake. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/d934059a-70f8-45c3-86d8-066a12654cba/A+Beginner%27s+Guide+to+Macronutrients+-+Rice+Representing+Carbohydrates.jpg Blog - Fitness Nutrition for Beginners: Macronutrients & Micronutrients - Macronutrients: Carbohydrates Carbohydrates are mainly an energy source and your body's go-to fuel for high-intensity activities. They can be used right away or stored for later in your liver and muscles as glycogen. Beyond energy, carbs are crucial for digestive health. Like protein, they help you feel fuller for longer. While your body can make glucose from other stuff, it's not as efficient as getting it straight from carbs. So, if you're looking to improve body composition or boost athletic performance, making sure you get enough carbs is a smart move. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/7c4782c5-5419-4959-9b43-e7c28fe98889/A+Beginner%27s+Guide+to+Macronutrients+-+Olive+Oil+Representing+Fats.jpg Blog - Fitness Nutrition for Beginners: Macronutrients & Micronutrients - Macronutrients: Fats Our bodies need fat to work properly. Contrary to what some might think, fats aren't always bad for us. Actually, they play a key role in keeping our immune system healthy, helping us absorb fat-soluble vitamins, and producing hormones like estrogen and testosterone. Fat is also a great energy source, especially for long periods of low-intensity activities. It's our largest energy reserve because our bodies can store almost unlimited amounts of fat, unlike carbs, which are limited to what our muscles and liver can hold. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/6fe537a6-8943-481a-863d-f005beafcfad/A+Beginner%27s+Guide+to+Macronutrients+-+Calories+in+Each+Macronutrient.png Blog - Fitness Nutrition for Beginners: Macronutrients & Micronutrients - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/2b887e15-3463-4ee2-b744-dae5e06eb10c/A+Beginner%27s+Guide+to+Macronutrients+-+Nutrition+Label+Without+Calories.png Blog - Fitness Nutrition for Beginners: Macronutrients & Micronutrients - How to Calculate Calories from Macronutrients To get started, we just need to multiply the grams of each macro by their specific calories per gram and then add them up. Here's how it breaks down: 2.6g of fat x 9 calories per gram = 23 calories 27g of carbs x 4 calories per gram = 108 calories 5.3g of protein x 4 calories per gram = 21 calories Adding up the calories from each macronutrient gives us 152 calories. This would be the calories per serving you'd see on the label if it were visible. By the way, these numbers are for dry oats. https://www.christyshaw.co/blog/understanding-calories monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/8e7a66d5-1e62-4725-99ed-96afbe28b770/A+Beginner%27s+Guide+to+Calories+and+Energy+Balance.png Blog - Fitness Nutrition for Beginners: Calories and Energy Balance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.christyshaw.co/blog/supplements monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/5f93e4d6-fe04-4895-b2e7-68e29b35e62d/How+to+Choose+Fitness+Supplements.png Blog - Which Fitness Supplements Are Worth Considering? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/6e76ec8d-bf3c-455e-be74-53c1e65cbe78/How+to+Choose+Fitness+Supplements+-+Multivitamin.jpg Blog - Which Fitness Supplements Are Worth Considering? - Multivitamin Getting all the necessary vitamins and minerals from food alone is ideal, but it can be tough, especially on a low-calorie diet. It’s also a challenge when your diet lacks variety. As an autistic person, I totally get this, and I’m sure many neurodivergent people can relate. So, a multivitamin can be a good backup to ensure you get all the nutrients you need. Just remember, a multivitamin shouldn't replace a healthy diet—it should complement it. In other words, take the vitamin if you want, but don’t forget to eat your veggies. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/fbac1050-dc18-4269-a8ca-c8d0574ae35d/How+to+Choose+Fitness+Supplements+-+Fish+Oil.jpg Blog - Which Fitness Supplements Are Worth Considering? - Fish Oil Fish oil has two types of omega-3 fatty acids: EPA and DHA. These long-chain fatty acids can boost various aspects of our health. They're known to reduce inflammation, improve bone and joint health, support heart function, stabilize mood, and even enhance brain function. If you're not eating oily fish like salmon regularly, taking fish oil can be a good idea, especially if you're cutting calories. This is because reducing calories often means you're also cutting back on healthy fats. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/8ec940ee-7b08-42f5-917a-16715ec8f177/How+to+Choose+Fitness+Supplements+-+Vitamin+D3.jpg Blog - Which Fitness Supplements Are Worth Considering? - Vitamin D3 Vitamin D is a key nutrient that plays a big role in our health, affecting things like immune function, hormone production, mood, and more. A lot of us don't get enough vitamin D and might need a supplement. The catch is that vitamin D is fat-soluble, so taking too much can actually be harmful. It's a good idea to see your doctor to check your levels before starting any supplements. They can figure out if you need it, recommend the right dosage, and keep an eye on your levels. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/0a9b4aa1-6068-44cf-b271-f902f2b43fa4/How+to+Choose+Fitness+Supplements+-+Protein+Powder.jpg Blog - Which Fitness Supplements Are Worth Considering? - Protein Powder Getting enough protein is key to boosting muscle growth, recovery, and adapting to training. Whole foods like chicken, beef, fish, Greek yogurt, and cottage cheese can cover your daily protein needs. But if you're plant-based or find it tough to eat enough protein from whole foods, a protein powder might help. Whey is a great pick since it has all the essential amino acids to kickstart muscle growth and recovery. Plus, it digests quickly, making it ideal for around your workout. If you don't do dairy or can't handle whey, plant-based proteins like pea, soy, and hemp are excellent options. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/c50ef851-8c9d-480f-93d1-1a1044c43636/How+to+Choose+Fitness+Supplements+-+Creatine.jpg Blog - Which Fitness Supplements Are Worth Considering? - Creatine Creatine has been around for ages and has been studied extensively. It’s one of the few legal performance enhancers that actually works and is safe. It’s great for boosting energy, strength, and muscle mass. There are many forms of creatine, but creatine monohydrate is the most researched and affordable. You might have heard that creatine is a must-have, but I don’t see it that way. Is it helpful? Definitely. Is it necessary to look good and get stronger? Not at all. If you don’t want to take it or it upsets your stomach, you’ll do just fine without it. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/a566b29c-d8bb-4dc4-9ffb-70db4d78be22/How+to+Choose+Fitness+Supplements+-+Caffeine.jpg Blog - Which Fitness Supplements Are Worth Considering? - Caffeine Caffeine is a central nervous system stimulant that offers minor to moderate benefits on exercise performance, including muscular endurance and strength. If you feel more energized and focused after taking a preworkout supplement, it's likely due to the caffeine content. However, you can get caffeine from a strong cup of coffee just as easily, so preworkouts aren't necessary for a boost. Preworkout supplements indeed contain other ingredients that claim to enhance your pumps or increase muscular endurance. Some ingredients may do what they state to some degree, but do your homework to ensure the ingredient has been studied and is provided in a high enough dose to be effective. https://www.christyshaw.co/blog/eating-at-night monthly 0.5 2024-11-05 https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/94490170-2a86-484a-b9e9-933e283b7ab7/Separating+Fact+from+Fiction+About+Eating+After+Dark.png Blog - Does Late Night Eating Cause Weight Gain? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/66202835ebc6c3220cc81443/6221b285-87be-4040-b89a-1c98d31d4b82/Components+of+Metabolism+Donut+Chart+-+BMR%2C+NEAT%2C+TEF%2C+EAT.png Blog - Does Late Night Eating Cause Weight Gain? Around 70% of your TDEE is your basal metabolic rate (BMR), which is the energy needed to perform essential functions like breathing, heart rate, and circulation at rest. 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