FITNESS & NUTRITION FACTS

Your quick-reference fitness and nutrition guides are here. Download, print, or save them for easy use, completely free.

Fitness & Nutrition fact sheets

Click any image to download, print, or save. New sheets added weekly, so check back often!

Build Your “Break-Fast” Worksheet
How Strength Training Changes the Body’s Triage Decisions
Why Supersets Save Time (When You Do Them Right)
VO₂ Max, Zone 2, and Cardio That Actually Builds Capacity
Triage Theory: How the Body Prioritizes When Resources Are Low
If Crunches Feel Awful, This Might Be Why
Peptides Aren’t Just Injections
Two Simple Exercises That Strengthen the Back of the Arms
Why Strength Training Helps Regulate Cortisol
Cortisol Doesn’t Just Cause Stress
Bruce Ames’ Triage Theory Vitamins A, D, E, K
Cortisol Doesn’t Cause Weight
Bruce Ames’ Triage Theory Vitamins B, C
What FDA Approved Actually Means
What Happens to Sugar in Your Body After You Eat
Why Tendons Matter Just As Much As Muscle
Your Body Can’t Repair Muscle
When Supersets Are Not the Right Choice
Hunger, Micronutrient Seeking, or Emotional Eating? How to Tell the Difference
Progressive Overload Isn’t Just Adding Weight
Reps in Reserve (RIR)
Why Muscle Size Matters 03.20.26 – 10 PM
Where Wellness Money Actually Goes
How to Progress Strength at Home with Limited Equipment
5 Questions That Reveal Your Nutritional Intelligence
How Movement Supports Mental Health on GLP-1s
Why Movement Matters on GLP-1s Beyond Weight Loss
Hands Portion Size Guide That Actually Works on GLP-1s
The Risk Comparison Is Backwards
Your Environment Is Training You
Why “Calories In vs Calories Out” Doesn’t Explain the Whole Picture
Why Two People Can Eat and Move the Same
Where Glucose Goes After You Eat (And Why It Matters)
Why Strength Training Affects Metabolism Beyond Calories
The Hunger Scale
How GLP-1 Medications
Why Fitness Advice Feels Outdated on GLP-1s
Healthy Fat Cells
Why Our World Changed
Fruit Serving Sizes
GRAINS SERVING SIZES
Veggie Serving Sizes
Dairy Serving Sizes
Change in portion sizes
The Hidden Slow Burn
Sugar Comparison
The Food Environment We Live In
Lifestyle Patterns
Corrective exercise can realign and retrain your body during and after GLP-1.
How Corrective Exercise Rebuilds Connection
Why The Remedy Method Works for GLP-1 Bodies
5 Ways Strength Training Improves Blood Sugar Control
7 Ways Strength Training Rebuilds Metabolic Health
GLP-1 Plan Needs Movement
7 Sustainable Nutrition Strategies
Brown Fat Activation Facts
How to Calculate TDEE
5 Carbohydrate Myths
Do You Know the Difference
Why We Eat the Way We Eat
How GLP-1s Work In the Body
How Much Fiber Do You Actually Need
GLP-1 Friendly Fiber Tips
Top 10 Supplements Social Media Pushes on Women Using GLP-1
What Is Functional Fiber
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Professional Credentials

Corrective & Strength Training
NCCA accreditation NASM Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), TRX Suspension Training

Pilates & Mind-Body Training
ISSA Certified Pilates Instructor, TRX Pilates

Weight Loss & Metabolic Education
NASM Weight Loss Specialist, Women’s Fitness Specialist, Understanding Weight Loss Medications

Coaching & Safety
NASM Certified Nutrition Coach (CNC), Certified Wellness Coach (CWC), CPR/AED

Read More About GLP-1

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Five Reasons You’re Still Hungry (Even After Eating)

Have you ever just finished eating a full...
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Your words help me continue improving my services and may help another woman feel more comfortable taking the next step.

Here’s to feeling your best,

Claudia

Heart Rate & Effort Calculator

Understand Your Heart Rate Zones 

Estimate your heart rate zones and learn what each effort level should actually feel like.

Heart rate zones can help you understand how hard your body is working during cardio, walking, strength circuits, or conditioning. But heart rate is only one way to measure intensity. Your heart rate can be affected by sleep, stress, hydration, medication, caffeine, fitness level, and even the temperature in the room.

This calculator gives you an estimate that you can compare with your breathing, talk test, and rate of perceived exertion (RPE) so you can understand effort in a more practical way.

Use heart rate as a guide. If your smartwatch or fitness device says one thing but your body says something else, pay attention.

Check in with yourself and ask:

  • Can I talk?
  • Can I control my breathing?
  • Could I sustain this pace?
  • Do I feel steady or overwhelmed?
  • Does this match the goal of today’s workout?

Age (years)

This tool is for education only. It does not diagnose, prescribe exercise intensity, or replace guidance from your medical team. If you take medication that affects heart rate or have cardiovascular concerns, ask your medical provider what intensity range is appropriate for you.

Is The Remedy Method
Right For Me?

(Find out in less than 1 minute!)

Answer a few quick questions about how your body feels and how you like to exercise. This will help you see if The Remedy Method, which blends corrective exercise, Pilates-style control, and strength training for women on GLP-1 medications, is a good fit for you.

1. Are you currently using a GLP-1 medication?

2. How often do you notice nausea, dizziness, low energy, or fast fatigue during movement?

3. Have you noticed changes in your balance, coordination, or stability since your body started changing?

4. Do certain movements feel awkward or disconnected now, like squats, lunges, bending, stepping, or getting off the floor?

5. Do you notice any of these when you move or exercise? (Select all that apply.)

6. Do you feel comfortable exercising in a public gym or group class?

7. Does the idea of guided instruction sound helpful right now?

8. Have you ever felt rushed, judged, or misunderstood by past trainers or programs?

9. What matters most to you right now? (Select all that apply.)

10. Do you want a structured plan with phases that build on each other?

11. Can you commit to training at home with simple equipment or none at all?

12. Would you benefit from having a trainer watch your form and guide your pacing in real time over Zoom?

This quiz is for education and reflection. It is not a medical screen or diagnosis. Always follow the guidance of your medical team for movement and exercise.

GLP-1 Nutrition
Reflection Tool

A quick check-in on your last meal and today’s patterns so you can see what your body might be asking for next.

Step 1 of 4
Think of your last meal. How many different colors were on your plate?
Where did most of the color come from?
What was the main protein in your last meal?
How was that protein prepared?
How many sides did you have with that meal?
What best describes your sides? (Choose all that apply.)
How were your sides prepared?
What was the main starch or grain at your last meal?
How much of your plate did that starch or grain take up?
Which of these were part of your last meal? (Choose all that apply.)
About how long did it take you to eat your last meal?
What were you doing while you ate?
Where did your last meal come from?
How long did it take to get that meal from “I’m hungry” to “let’s eat”?
How easy was this meal to put together?
Were you able to finish everything on your plate?
How did you feel 30–60 minutes after that meal?
So far today, how many different fruits have you eaten?
So far today, how many different vegetables have you eaten?
How many times have you reached for a snack today?
Which of these sounds most like your typical snack today?
What color were most of your drinks today?
Did you add anything to your drinks to make them taste better?
In the past week, how often have you felt too full to finish a small or normal-sized meal?
In the past week, how often have you felt nausea or strong discomfort after eating?
In the past week, how often have you gone more than 5 waking hours without eating anything?
Thinking about a typical day, how do your meals usually look?
Over the past week, how has your sleep been?
Do you have any kind of evening wind-down routine?
Your GLP-1 Meal Reflection
What this might be telling you
Optional: next-step ideas

    BMI & Waist Check

    Use this tool to look at your Body Mass Index (BMI) and waist size.

    BMI compares your height and weight to estimate general body size. It does not measure fat or muscle and cannot show how your body is changing with strength training or GLP-1 use. It is simply a numerical estimate.

    Waist size provides additional information because abdominal fat is more closely linked to metabolic risk than fat stored in other areas. Measuring the waist gives a better idea of where the body is holding weight.

    Both BMI and waist size can change quickly when someone starts a GLP-1. Muscle, water, and fat often shift at different rates, so these numbers work best as general reference points rather than something to obsess over.

    This tool gives you a simple snapshot you can use for your own self-awareness or just to know before doctor’s appointments. It’s one of several things to pay attention to, along with movement quality, strength levels, recovery, and daily well-being.

    Waist size is optional. The tool will still calculate your BMI if you skip that section.

    BMI Categories:

     

    • Underweight: Below 18.5
    • Healthy weight: 18.5 – 24.9
    • Overweight: 25 – 29.9
    • Obese: 30 or greater
      • Class I (Mild): 30–34.9
      • Class II (Moderate): 35–39.9
      • Class III (Severe): 40 or greater

    Unit of measure

    Sex

    Age (years)

    Height (feet)

    Height (inches)

    Weight (pounds)

    Waist circumference (inches, optional)

    This tool is for education only. It cannot diagnose medical conditions. If you have new symptoms or health concerns, talk with your medical team for guidance. For adults only. BMI is one data point and does not reflect muscle, body composition changes on GLP-1s, or overall health.

    Is The Remedy Method
    Right For Me?

    1. Are you currently using a GLP-1 medication?

    2. How often do you notice nausea, dizziness, low energy, or fast fatigue during movement?

    3. Have you noticed changes in your balance, coordination, or stability since your body started changing?

    4. Do certain movements feel awkward or disconnected now, like squats, lunges, bending, stepping, or getting off the floor?

    5. Do you notice any of these when you move or exercise? (Select all that apply.)

    6. Do you feel comfortable exercising in a public gym or group class?

    7. Does the idea of guided instruction sound helpful right now?

    8. Have you ever felt rushed, judged, or misunderstood by past trainers or programs?

    9. What matters most to you right now? (Select all that apply.)

    10. Do you want a structured plan with phases that build on each other?

    11. Can you commit to training at home with simple equipment or none at all?

    12. Would you benefit from having a trainer watch your form and guide your pacing in real time over Zoom?

    This quiz is for education and reflection. It is not a medical screen or diagnosis. Always follow the guidance of your medical team for movement and exercise.

    Movement Pattern Starting Point

    Answer these questions about how your body feels today. This tool helps you find a safe starting point for key movement patterns if you are using GLP-1 medications or coming back to exercise after weight loss. The goal is to match your body to the right level of support, not to push through pain or fear.

    1. How do your knees feel when you walk, use stairs, or stand up from a chair?

    2. How does your low back feel today?

    3. How steady do you feel on your feet?

    4. Can you safely get down to the floor and back up on your own?

    5. Any foot or ankle pain when you walk or stand?

    6. Right now, how confident do you feel about moving your body?

    This tool is for education only. It cannot diagnose injuries. If you have strong pain, falls, or new symptoms, talk with your health care team before starting or changing your exercise plan.

    GLP-1 Training
    Readiness Check

    Many women notice changes in balance, coordination, and strength as they lose weight. This tool helps you choose movements that feel supportive instead of stressful, so you can build confidence and avoid overloading joints or overworking muscles that are still adjusting.

    1. Have you eaten a small meal or snack in the last 2 to 3 hours?

    2. How is your stomach right now?

    3. How is your energy right now on a scale from 1 to 10?

    4. Have you felt dizzy, faint, or lightheaded when you stand up today?

    5. Any new sharp pain, chest tightness, or trouble breathing since your last workout?

    This tool is for education only and does not replace medical advice. If you ever feel unsure, choose rest and contact your health care team.

    Macro Split Calculator

    First, calculate your daily protein target using the protein calculator.

    Then enter your maintenance calories from the TDEE calculator, or type in a starting estimate, and choose your goal. This calculator adjusts your calories based on that goal and shows you how those calories break down into protein, fats, and carbohydrates. This is called a macro split.

    For women using GLP-1 medications or going through weight loss, this structure is designed to make eating feel more manageable. Protein supports muscle. Fats support hormones and nutrient absorption. Carbohydrates support energy, movement, and recovery.

    Protein recommendations online can be confusing because the official Recommended Dietary Allowance (RDA) is designed to prevent deficiency, not necessarily support muscle retention during weight loss. The RDA for protein is 0.8 grams per kilogram of body weight, but many experts recommend closer to 1.2–1.6 g/kg during weight loss or resistance training. That is why our Daily Protein Target Calculator starts at 1.2 g/kg.

    Fat intake is usually recommended as a percentage of total calories rather than a fixed number. For most adults, about 20% to 35% of daily calories coming from fat is considered a balanced range. This calculator keeps fats within a moderate range while balancing protein and carbohydrates based on your calorie needs and goal.

    Carbohydrates help support energy, movement, recovery, and brain function. General nutrition guidelines often place carbohydrate intake within a broad range depending on activity level and calorie needs. Instead of using a rigid percentage, this calculator adjusts carbohydrates based on your calorie intake, protein target, and fat needs while maintaining a minimum intake for daily function and energy levels. However, carbohydrate needs can still vary widely depending on activity level, appetite, medications, and overall calorie intake.

    Your protein target comes directly from the protein calculator. This tool builds the rest of your intake around that number.

    Please note: If you choose Body Recomposition (losing fat and building muscle), the calculator uses a smaller calorie reduction than the Fat loss setting. This provides more energy for strength training and recovery while still creating a modest starting deficit. Building muscle while losing fat is possible, but results will depend on your resistance training, protein intake, recovery, starting point, and actual calorie intake. The calculator provides a starting structure rather than guaranteeing that both changes will happen at the same rate.

    kcal

    Use your TDEE number from the TDEE calculator or enter a starting maintenance estimate. This calculator will adjust that number based on your goal before splitting your macros.
    Use my TDEE Calculation

    Adjusted calories: 0 kcal per day

    Protein: 0 g per day

    Fat: 0 g per day

    Carbs: 0 g per day

    This is a starting point, not a prescription. Your medical team may adjust your needs based on your health, labs, and medication plan.

    Daily Protein Target

    Enter your weight and choose how often you strength train. This calculator gives you a daily protein range in grams to help support muscle, recovery, and overall health.

    The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. That amount is the minimum needed for basic health, not for maintaining muscle during weight loss or training.

    People may need more than the RDA when they are:

    • losing weight
    • using GLP-1 medications
    • strength training
    • trying to keep or build muscle
    • over age 35

    This calculator starts at 1.2 grams per kilogram. Think of this as your baseline for muscle protection, not a goal you have to exceed. The range increases slightly based on how often you train. This reflects what your body could use if it is supported with enough food and recovery.

    Because appetite can be lower on GLP-1 medications, you do not need to chase the highest number in the range. Start with the lower end of your range and focus on consistency first. If your appetite allows and your body is responding well, you can gradually work toward the higher end. If not, staying at the lower end is still effective for protecting muscle.

    lb

    Recommended range:

    0 to 0 grams per day

    This range is an estimate based on body weight and strength training level. It is a guide, not a strict rule. Your medical team may adjust your protein needs, especially while you are on GLP-1 medication.

    TDEE & BMR Calculator

    Fill in your details to find your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR).

    Your TDEE is the total amount of energy your body uses in a full day. This includes everything. Your workouts, walking, cleaning, daily movement, shifting posture, fidgeting, and even the energy it takes to digest your food.

    Part of your TDEE is your BMR. Your BMR is the energy your body needs for basic life functions like breathing, circulating blood, maintaining organs, and keeping your body temperature stable. This is what your body would use even if you stayed in bed all day.

    Understanding both numbers is helpful if you are on a GLP-1 or working on your health. Appetite can drop quickly, which makes it easy to undereat without noticing. Knowing your TDEE and BMR shows you how much fuel your body actually needs so you can keep your energy up, protect muscle, and support safe and steady fat loss.

    You can choose from three formulas to calculate these numbers. Mifflin-St. Jeor and Harris-Benedict use height, weight, age, and sex. Katch-McArdle uses body fat percentage if you know it. They use slightly different math equations, but they all estimate the same thing. Mifflin-St. Jeor is generally the most accurate for most people.

    lb
    ft in

    BMR: 0 kcal per day

    TDEE: 0 kcal per day

    These are estimates. Calculators may read low for people with more muscle and may not work well for people living with obesity. Use as a guide, not an exact number.

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