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The one thing you should be doing in the gym if you want to lose weight

The one thing you should be doing in the gym to lose weight is…..     LIFTING WEIGHTS!! “Sarah, I want to lose weight and then I will worry about putting on muscle” “Ehhh, I don’t want to lift because I don’t want to be bulky or manly” I know, I know. Hear me out…...
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How to Find a High Quality Protein Powder

Protein is a very popular supplement that is used by a wide range of people, but there is one problem. This is the type of supplement that can be used by men and women, gym-goers and non-gym-goers. But, here is the thing – the problem. There are some really poor quality protein powders out there...
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Why protein is important when you are trying to lose weight

If you prefer to watch this as a video instead of reading, click HERE   Protein is arguable the most important macro for boosting metabolism and losing weight.   Protein helps to build muscle. This helps weight loss is 2 ways. First, the act of actually building muscle in the body requires calories to happen...
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3 Common Nutrition Mistakes I See on a Regular Basis

  There are 3 common nutrition mistakes that I see being made on a regular basis. Are you making these mistakes? Let’s dive right in, what are these mistakes I am talking about? 1. Not being consistent A lack of consistency is one of the worst things you can do. A lack of consistency is:...
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The truth about calories – stop treating them like the plague!

If you’re one of those people who avoid calories like the plague, I’m going to put your mind at ease today. Let’s start with: what the heck is a calorie? A calorie is  a unit of energy. All the food that we eat has macro-nutrients (aka macros). Macros are your fats, proteins and carbs, and...
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What the heck is flexible dieting?

Gem Fitness believes in flexible dieting. That is the main dieting I focus on in my nutrition coaching. I don’t coach for any kind of fad diet and I’m going to tell you why. A lot of these fad diets get results for some people but those results are most often short term results due...
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Why are you not seeing results?

I always hear “Sarah, why am I not seeing results?”There is a lot of different information put out through the internet in the fitness world. I know it gets overwhelming. It can even be overwhelming for me and I am a professional in the field! But, listen, I am here to keep it simple for...
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The best diet tip I can give you

I know there is a lot of information out there on the internet regarding workouts and diets. A lot of that information can often be contradicting or have mixed reviews – what the heck are you supposed to listen to and take as truth?! This can get overwhelming and super confusing, I know!! When things...
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