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13338 W Washington Blvd
Marina Del Rey, CA 90066

310.728.9346

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HOW I REDUCED MUSCLE LOSS POST-SHOULDER SURGERY.

HOW I REDUCED MUSCLE LOSS POST-SHOULDER SURGERY.

1. DIET: I did not reduce calories.
2. CREATINE: 1 tsp (5g) daily.
3. SLEEP: 8-9 hours nightly.

Very hard. But MASSIVELY EASIER than rebuilding all upper body muscle from scratch after 3 mo +.

WHY?
Learned the hard way. 6th surgery in 3.5yrs!

Previously, I listened to that stupid voice every female has been programmed with:

Whatever u do, DON’T GET FAT!

Knowing activity would be ⬇️, I substantially ⬇️ cals/macros.

How did my body react? In case of Bilateral Hip Replacements (Hip Dysplasia. Birth defect discovered @ 40?), I lost 6lb in 6wk! Can’t spot reduce fat, but u can lose muscle from area not being trained. 6lb loss came directly from what I’d trained the hardest to build:
MY GLUTES!
Nice, firm sculpted booty to deflated pancake-flat butt. When finally allowed to start lifting again @ 10-12 wk, was starting from 0️⃣.

GUESS HOW LONG IT TOOK TO REBUILD?
6 Mo!

FACT: Building muscle is harder than losing fat.

Plus, more challenging:
➕for women. Less testosterone.
➕even ⬇️ T with age. 40 = mysterious tipping point.
➕if body post-injury/surgery.
➕Healthy weight? Dieting = stress. Post-trauma stress + cal restriction = conservation mode. Body downsizes muscle not in use.

This time, I tested my Post-Surgery Theories:

1. What if I didn’t starve myself? If I maintained PRE-surgery macros POST-surgery? Lower activity > lower metabolism > apply surplus to speed surgery recovery?

2. Would daily creatine help body use caloric surplus to preserve muscle?

3. Would more consistent sleep give body more time to repair?

4. Would NOT dieting + worrying LESS re: physique goals lower stress levels. Further expediting surgery heal, return to phys activity, reduce muscle atrophy + speed muscle rebuild after return to lifting?

BODY SAID: YES!

✅ Surgeon Dr Knapp + 🌟 Physical Therapist Jason Tabor kept me continually ahead of recovery schedule.
✅ Cleared to return to lifting @ 7wk, not 3mo.
✅ Returned to beach 🏐 in 3mo. Scene of injury.
⬆️ Did I gain weight? Yup. 4lbs. But unlike the woman with an openly disordered eating past, I’m NOT FREAKING OUT.

<< ⬇️More in comments below >>

17 YEAR OLD BASKETBALL PLAYER He came to us with

17 YEAR OLD BASKETBALL PLAYER

He came to us with the goal to add lean muscle + improve strength to help him be more physical on the court. With the aim to play in college, he needed to do this while still playing AAU Basketball multiple times per week.

Not an easy task + it required hard work + dedication on his part. First we upped his daily caloric intake significantly to between 4000-4500 calories of nutritious food per day with a minimum of 200g of protein. We also added creatine supplementation + advised that he needed to make sure he was getting enough sleep to allow for recovery.

We designed his strength program to focus purely on his upper body + core for the time being so that his legs were still fresh for basketball. We will tackle some lower body hypertrophy + strength during his brief off season in August.

Really proud of his results, very clear development of his pecs, lats, delts + arms, all while still remaining lean. Can’t wait to see how much further we can take his athletic development over the rest of his junior + then senior years of high school.

#athlete #basketball #hypertrophy #musclegain #results #beforeandafter #trainlikeapro #strengthtraining

🌎❤️🌈 Happy Earth Day 2025! Welcome to ou

🌎❤️🌈 Happy Earth Day 2025! Welcome to our lil urban oasis…um, actually no! We selected a rainbow of water-conserving eco-friendly succulents!

If like me, you ❤️ pretty flowers, but get bummed out when they only bloom 2 weeks a year, try succulents which look like lil colorful flowering plants all year long. Plus, many actually do flower periodically. They’re also incredibly hearty + need minimal water; thus, perfect for survival + altruistic feel-good vibes in Southern California + other dry climates!

#happyearthday #earthday #iloveplants #garden #thegreatoutdoors #getoutside #green #gogreen #goodvibes

DID YOU KNOW SUCCULENTS CAME IN SO MANY COLORS?

Volleyball season is pretty much here, so wanted t

Volleyball season is pretty much here, so wanted to up my explosiveness. Love adding these power movements using the lever arms. Really great at developing full body explosiveness. Worked 6 to 8 reps per set with a RIR of 1-2 for 5 sets. Absolutely cooked afterwards. Time to stretch, roll + recover!

#strengthtraining #power #leverarms #plyometrics #trainlikeanathlete

🍫🥜🐣 LEGIT HIGH PROTEIN REESE’S Chocolat

🍫🥜🐣 LEGIT HIGH PROTEIN REESE’S Chocolate Peanut Butter Eggs!
⬇️ 50% FAT
⬇️ 95% SUGAR
⬆️ 60% PROTEIN

FITNESS + FUEL VS REESE’S
5P / 4C / 2.5F Macros 2P / 9C / 5F
0.4 grams Sugar 8 grams
52 Calories 90

Recipe couldn’t be easier! Watch! Make! Devour GUILT FREE!

Been making these for clients for years. There are many recipes for homemade healthier Reese’s eggs on IG these days, but guess what? Mine’s got substantially more protein than any other recipe I’ve seen, which means wayyy less room for sugar + fat. Everybody wins! 🏆

1 cup hot water
1/3 cup unsweetened natural peanut butter
1 1/2 cup Peanut Butter Plant Based Protein Powder, try @drinkorgain
8 scoops @nakedpeanutbutter
1/3 cup @lakanto Golden Monkfruit Sweetener
2/3 cup sugar-free Dark Chocolate Chips, try @letsbakebelieve from @costco
1 tsp coconut oil

HAPPY EASTER!

❓❓❓ IS CHOCOLATE + PEANUT BUTTER THE BEST FLAVOR COMBO ON THE PLANET 🌎?

#happyeaster #eastertreats #proteindesserts #easterrecipes #cleaneating #sugarfree #ketodessert #guiltfree #guiltless #reeses #healthyeaster #highproteinrecipes #highprotein #lowcarb #chocolatepeanutbutter #peanutbutter #cleaneating #nobakedessert

❤️ 🎂 ✨ Loved ushering the GOLDEN ERA for

❤️ 🎂 ✨ Loved ushering the GOLDEN ERA for this beauty! Cheers to hitting 50 while looking 35, Nicole! Sign me up for your anti-aging Ted Talk! HBD, my friend!

#happybirthday #birthdaygirl #celebrate #goldenera #1920s #costumeparty #1920sfashion #1920sparty #flapper #gatsby #thebig50 #50

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