My name is Kim Kessler. I am a personal trainer and nutrition counselor at Hutch Sports in Medina, Ohio. I am extremely passionate about working with women (and girls) of all ages. I want to empower women to believe in themselves and be the best version they can be throughhealthy eating and strength training.
As women, it is harder for us to build and maintain muscle. We have more of the hormones that cause us to hold on to fat. With that, we also have low levels of testosterone, the hormone that assists in building muscle. When we reach the age of 50, we begin to lose 10% of our muscle mass each decade. To combat this, we need to strength train and consume enough quality protein. Strength training also helps maintain bone density, in order to prevent osteoporosis.
In regards to nutrition, eating protein with every meal is important, as it helps to maintain muscle and will keep you feeling fuller, longer. Aim for 20-30 grams of protein per meal. Protein includes your meats, seafood, eggs, tofu, beans, and peanuts.
Secondly, NEVER skip breakfast! It is important to get your metabolism going again in the morning after a night of sleep. Try to eat frequently throughout the day with small, controlled meals. Do not go more than four hours without eating. If you eat your three main meals throughout the day, you can enjoy two protein based snacks. A great snack can be greek yogurt or hummus.
Make sure you are drinking enough water. Every metabolic process in our body requires water. If you are dehydrated, you will hinder the weight loss process. Research shows that individuals that drink two cups of water before their meals consume 75% less calories than those who do not.
You need to move! Every day you should do 30 minutes of physical activity. Go enjoy a walk, ride a bike, or jog. Add strength training 2-3 times a week. The more muscle you have, the more calories you will burn. Some women worry that they will “bulk up, which is not the case. Genetics prevents this “bulk,” as we simply do not have enough testosterone to build huge quantities of muscle mass. You will tone your body and get healthy in the process. You can begin strength training by doing body weight exercises, then progressing to dumbbells. Once you begin, you will actually look forward to exercising because you will love the way it makes you feel afterward. I always hear people say that they are too tired to exercise. I make sure to tell them that when you start exercising, you will be less tired!
According to a Chinese proverb, “The best time to plant a tree was 20 years ago. The second best day is today.”
So with that being said…make today that day!
I know we all need a treat once in awhile. Here my recipe for Protein Brownies!
- 6 overripe bananas
- 1 cup almond butter
- 1/2 cup chocolate protein powder (I use UMP because it has zero sugar and 4g of carbs. Plus it tastes great!)
- 1/4 cup unsweetened cocoa powder
Preheat the oven to 350 degrees. Mash 6 overripe bananas. Mix mashed bananas with the other ingredients and pour into a greased 8×8 in. pan. Bake for 30 minutes*. Enjoy.
*Baking time may vary
If I can ever be of assistance to you on your journey to better health and fitness, please reach out to me at 330-310-0523.