MFV Wellness

MFV Wellness Physical trainer and nutrition coach in Manchester, NH.

Let me help you reach your full potential with individual or partner training, in-home or online training, assisted stretching, and nutrition guidance!

Emotional eating is a very common thing, even before the global pandemic!Now, all the stress, anxiety, sadness, boredom,...
08/31/2022

Emotional eating is a very common thing, even before the global pandemic!

Now, all the stress, anxiety, sadness, boredom, even grief, fear, or uncertainty can easily cause us to turn to food for comfort.

We often use food to solve problems food cannot solve! And we feel trapped and guilty afterward, which just helps perpetuate this detrimental behavior.

Learn how these 3 strategies can help put an end to stress eating! You might resonate with more than the others, but I encourage you to try all of them!
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Crash diets cause metabolic damage. Truth or myth?For many, it might feel like it’s true.Maybe you’ve been working out c...
08/30/2022

Crash diets cause metabolic damage. Truth or myth?

For many, it might feel like it’s true.

Maybe you’ve been working out consistently and intensely, eating carefully, but still aren’t losing weight.

Or maybe you were losing weight consistently, but now you’re stuck, even though you’re doing exactly what’s worked in the past.

Is your body broken? Is your metabolism damaged?

Well, it’s not that simple.
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There’s a lot of research on milk and dairy, yet, many people aren’t so sure they are good for our health.As with any to...
08/26/2022

There’s a lot of research on milk and dairy, yet, many people aren’t so sure they are good for our health.

As with any topic on nutrition and fitness, there’s always new research and evidence coming out.

This post contains the current scientific evidence about what’s true, what’s false, and what’s undecided about dairy, so you can make your own decision whether to include it or not.

So, do you consume dairy? Let me know!

Protein timing matters.Our bodies need a certain amount of protein to begin synthesizing muscle protein and build muscle...
08/25/2022

Protein timing matters.

Our bodies need a certain amount of protein to begin synthesizing muscle protein and build muscle.

As time passes, free protein in our body starts to decline. We need more protein, not just a little bit, but a considerable amount. Which is why many meals with just a little bit of protein usually isn’t the best approach, neither is only two big meals many hours apart, because your body would begin MPS, but it would decline and stop before your next meal.

This is why eating every 3 hours or so is one of the best ways to maintain MPS all day long! If every meal has about 20-25 grams of protein (about a scoop of protein powder or a chicken breast), and you’re drinking a shake of slow-digesting casein protein before bed (for example), you should be able to keep MPS going from the time you wake up to the time you wake up again 😂💪

How many meals do you eat a day (including snacks)?

If you have a stressful job or a long commute, Friday can become a kind of gateway drug to the rest of the weekend.“Just...
08/24/2022

If you have a stressful job or a long commute, Friday can become a kind of gateway drug to the rest of the weekend.

“Just because it’s Friday night. Because it’s Saturday. Oh, Sunday brunch.” Sometimes we even go as far as to say: “It’s Thursday night; close enough to Friday.”

Stop thinking of the weekend as a time where “normal rules” don’t apply. While it is a time to relax from work, it doesn’t mean it’s a time to completely throw your diet in the trash.

Find out how to ditch weekend overeating and love every step of the way!

Share this with someone who needs to see it, and leave a comment if you have any questions!
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Let’s talk about 3 weight loss conundrums, where it feels like the concept of Calories-In vs. Calories-Out doesn’t apply...
08/23/2022

Let’s talk about 3 weight loss conundrums, where it feels like the concept of Calories-In vs. Calories-Out doesn’t apply.

If you’ve been eating the same way forever but suddenly started gaining weight, if you’re gaining weight due to hormonal changes, or if you’re only eating 1,000 calories a day and still aren’t losing weight, then this post is for you!

Leave a comment if you have any questions or if you’re in a different situation and the scale won’t go down!
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We all know exercising damages our muscles. But did you know that damage occurs specifically to the protein that make up...
08/22/2022

We all know exercising damages our muscles. But did you know that damage occurs specifically to the protein that make up our muscle fibers?

In this post, I break down the roles of protein in our bodies and how to maximize protein intake for best results!

Let me know what your favorite protein source is and your go-to post-workout snack!

Meet Makesh! 🥳🤩Makesh started his weight-loss journey in December 2021 at 205 lb! 🤯 After working with me 5 days a week ...
08/19/2022

Meet Makesh! 🥳🤩

Makesh started his weight-loss journey in December 2021 at 205 lb! 🤯 After working with me 5 days a week 💪💪 and tracking his meals and weight since February 2022 🗓, we’ve been able to finally reach our original goal of 165 lb! 🤩 That is 40 lb in just about 6 months! 😱📉📉📉

Slowly but surely, pound by pound, we reached our goal without ever feeling hungry, tired, or feeling that the diet was a sacrifice.

A diet is simply the way one eats. I have a diet, you have a diet. Makesh’s diet was designed by both of us so that it was sustainable, healthy, and allowed for his favorite foods and occasional nights out.

We’ve been making tremendous progress and our work isn’t done yet 💪 We’ve recently noticed that bicep vein popping up and saying hello during the workouts and even at rest! We can also clearly see some definition on the legs and back! Awesome 👏💯

After we finish cutting, and reach our desired body composition, we’ll begin gaining some of that weight back in form of muscle! 🔥🔥

I’m very proud of all your hard work and the progress we’ve made! Keep it up, ‼️👏
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Calories-In vs. Calories-Out (CICO), Truth or Myth?A lot of people claim they eat 1,000 calories a day and can’t lose we...
08/19/2022

Calories-In vs. Calories-Out (CICO), Truth or Myth?

A lot of people claim they eat 1,000 calories a day and can’t lose weight. Others say they eat as much as they can and cannot gain weight. So what’s up with that?

Adopting any extreme position, either saying CICO is simple and straightforward, or saying it’s a complete myth that doesn’t account for hormone imbalances, insulin resistance, etc., is problematic.

We need to have an open mind and look at the big picture: Energy Balance.

Read on to find out how CICO applies to our daily life and how to create a healthy and sustainable calorie deficit.
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Address

250 Commercial Street, Suite 2005A
Manchester, NH
03101

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
Saturday 6am - 5pm

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