Kentucky Belle

Can We Be Healthy At Any Size?

Now, I hope this blog post doesn’t come across as me derailing the “body positivity movement”, but rather me informing people that are overweight or obese the risk that come with not taking care of your health and fitness. Is health at any size a true statement? Over 70% of adults are overweight or obese. 40 years ago only 25% of adults fell into this catagory. Yet, there are people out there…

Genetics: Does It Really Matter?

We are all different SURPRISE! Seriously, we all have different genetics that separate everyone’s potential in the way we gain muscle, how we stay lean, and how fast we run. Some people have aerobic genetics where they are exceptionally good at marathon running or muscle building genetics where they are exceptionally good at bodybuilding or strength sports. There’s always assumptions in sports,…

Start Your Year Motivated

With 2019 coming to an end it’s time to start thinking about our new year’s resolutions. As we all know a lot of people set their mind on going to the gym and making that their resolution. I see memes all the time comparing the gym during the month of January Vs. March. In the scheme of things *most* people don’t tend to stick to their goals that they set on January 1st. Life gets busy, the gym…

Protein- Most Important Macronutrient

WANT BIG STRONG MUSCLES?!!!

Protein is a macronutrient that is essential for us to stay alive. Protein aids in growth and repair of muscle tissue as well as replacement of worn out cells. Without adequate protein intake our bodies are unable to function due to the fact that protein helps our bodies produce molecules such as hormones, enzymes, neurotransmitters, and antibodies. There are LOTS…

Is Sleep THAT Important?

Who needs sleep? We want to grind 24/7 no rest!!!! Heard that before from a gym rat? I know I have. We all require rest no matter who we are or how much “grind” we have. There’s nothing better you can do for your body especially if you are an athlete. A lot of people put their primary focus on the calories in vs calories out or their training when there are other things that are just if not more…

Refeeds Vs. Cheat Meals

Refeed vs. Cheat Meal

This is going to be something that can go hand in hand with either physique competition prep or a fat loss diet. In the contest prep world you will typically see the words refeed and cheat meals. These two do have the potential to continue long term fat loss when done once a week or every so often depending on the client. Every coach has their opinion on which one they…

Creatine is the most researched supplement behind caffeine. Creatine has been shown to increase hypertrophy, power, and strength in sports performance. There are different types of creatine on the market, but creatine monohydrate is the only one that matters to me at least because cheap life LOL. Creatine does occur naturally in our bodies. Creatine helps regenerate muscle ATP (our bodies main…

The Barbell Back Squat

The barbell back squat is a very effective exercise for leg development. The back squat does target the glutes and quadricep muscles. It also has mixed reviews due to some not being able to perform the movement in the proper fashion. Some of the common mistakes I witness are

Letting the knees go past the toes

Letting your ego get to you and not being able to hit parallel due to too much load

H…

All About Tracking Your Macros

What is exactly tracking macros? Well first thing’s first “macros” is a short abbreviation of macronutrients. Macronutrients include protein, fat, and carbohydrates which come up with your caloric intake each day. Carbohydrates and protein both have 4 calories per gram. Fat is the highest with 9 calories per gram. Now there is more to it such as the different carbs and fats, but we will just keep…