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Dear mom, you were right

Happy Tuesday Team Nibbles Fitness!

Anyone have kids who finally grew up and told you this? I remember when my daughter Sara went through her "breaking away" phase as a teenager and didn't think her parents knew ANYTHING! When she got over that phase and starting living life a little longer on her own as a young adult, she often came to Randy and I for advice and would say "You really KNOW". What a great feeling.

Assessments 📝 in the 1st Phorm App

Do them once a week AND send me a message in the 1st Phorm App telling me one positive thing about your week.

Live Streams 📺 in the 1st Phorm App

  • Every morning Monday through Friday at 9am Central time

  • Today’s topic: Was Mom Right About "Eating Your Veggies"?

Watch the livestream and tell me what you learned about why you should eat your veggies.

Many people are shifting into Maintenance Mode in between challenges or for the holidays so below are a few points about that.

Maintenance 101

- Calories and weight:

In order to maintain weight, we must be in maintenance calories (consuming roughly the same amount we are expending)

It is NORMAL for weight to fluctuate several pounds week to week while maintaining calories. Weight can even fluctuate several pounds on any given day.

Factors like:

  • water retention

  • food on our stomach

  • inflammation

  • stress

  • working out

  • hormones

  • and simply the functions in the body and the various organs doing their work

This can all cause slight changes in weight. This is okay! It is nothing to worry about as long as we are consistent with our daily caloric intake. If you are following a meal plan you made or are logging your food accurately, then you KNOW if you are under or over TDEE right? If you have questions about this, please message me in the 1st Phorm App.

- Protein and Body Composition:

While in maintenance calories hitting protein is a MUST if you want to maximize your ability to see changes in body composition.

To truly lose body fat we must be in a calorie deficit. To gain muscle we need at least 1.2 or more protein per goal body weight. For younger people, especially males, you might also need a surplus of calories.

But while maintaining calories we can see positive changes in body composition by hitting protein daily and....

Weight resistance training + proper post workout:

Weight resistance training breaks down muscle, which through proper nutrition and post workout recovery, we can give our body what it needs to effectively rebuild muscle...

Which will have positive effects on our overall body composition.

Being in maintenance is a great thing! But it is still just as important to make sure we are executing the same way we would on any other plan if we want to continue to see results.

If you ever have any questions or need anything, please don't ever hesitate to let me know! Feel free to ask in a comment or message me privately in the 1st Phorm App.

Advisor Roberta RS in the 1st Phorm App

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