Get Fit with Temple Strength Training
Supplements & Macros
Achieving a leaner, more toned physique isn’t just about workouts — it’s also about targeted nutrition and smart supplementation. This balanced approach helps you lose fat while maintaining or even building lean muscle. Here’s how to dial in your supplements and macronutrients to support your lean body goals.
Key Supplements to Support Your Protocol
Adding quality supplements can improve recovery, nutrient balance, digestion, and sleep — all crucial for getting the results you want.
🔹 Amino Acids (PerfectAmino)
- Take at least one serving for every 50 pounds of body weight, plus two additional servings daily. If cravings spike, an extra serving may help. Amino acids are taken in addition to dietary protein and help support muscle recovery and metabolism.
🔹 Omega-3 Fatty Acids
Essential for reducing inflammation and supporting hormone function, take one gel cap per 50 pounds of body weight daily.
🔹 Digestive Enzymes
Take 1–2 capsules with each meal to improve nutrient absorption and reduce digestive stress.
🔹 Electrolytes
Use electrolytes if you experience water retention, headaches, or fatigue — especially helpful during increased activity or macro adjustments.
🔹 Sleep Support
Quality sleep is essential for fat loss and muscle repair. If sleep is disrupted, a sleep supplement can help restore restorative rest.
🔹 Multivitamins
A daily multivitamin with Vitamin D, B12, CoQ10, and Vitamin E supports energy, hormonal health, and overall metabolic processes.
Macronutrients: Balancing Proteins, Carbs & Fats
Macronutrients — proteins, carbohydrates, and fats — are the cornerstone of body composition. Choosing natural, whole food sources and appropriate ratios matters for lean results.
Protein
Focus on high-quality sources like grass-fed meats and wild-caught fish. Avoid processed feeds and low-quality powders. Protein supports muscle building and recovery and should be a mainstay in every meal.
Carbohydrates
Choose unprocessed, low-glycemic carbs such as vegetables, legumes, and whole grains. These provide sustainable energy without causing fat storage.
Fats
Prioritize healthy fats like olive oil, avocados, nuts, seeds, and fatty fish. These help regulate hormones and support fat-soluble vitamin absorption.
Targeted Supplement Guidance
How this Supports Your Training & Wellness Goals
At Temple Strength, my goal is to support your health from the inside out. While training, movement, and nutrition habits lay the foundation, sometimes our bodies need additional insight and targeted support to function at their best.
That’s why I’m excited to introduce a trusted wellness resource I confidently share with my clients — Ginger Jilek of Functional Insight LLC.
How This Supports Your Training & Wellness Goals
As a trainer, I often see clients doing “all the right things” — exercising consistently, eating well — yet still feeling stuck, fatigued, inflamed, or not recovering as expected.
This is where Ginger’s services can be incredibly helpful.
Her insights may help:
- Personalize supplement support
- Address possible nutrient deficiencies
- Support hormone balance naturally
- Improve recovery and energy
- Complement your fitness and nutrition efforts
When your body has what it needs at the cellular level, training becomes more effective, recovery improves, and overall wellness feels more sustainable.
My Commitment to You
I believe in a team-based approach to wellness. While I focus on movement, strength, and lifestyle coaching, having a trusted partner like Ginger allows you to explore additional layers of support when needed.
If you’re interested in learning more or would like an introduction, feel free to reach out — I’m always happy to help guide you.
Your health journey matters, and you don’t have to navigate it alone.
With strength & purpose,
Karrie
Temple Strength Training
Meet Ginger Jilek of Functional Insight LLC
What Ginger Offers
Ginger is a certified Nutrition Consultant, Hormone Health Coach, and Functional Blood Chemistry Analyst who specializes in live and dry blood analysis. Her services provide valuable educational insight into patterns that may reflect:
- Hydration status
- Nutritional and mineral balance
- Inflammation and digestive stress
- Liver stress indicators
- Overall cellular health
Using a small drop of blood viewed under a microscope (live blood) or analyzed once dried (dry blood), Ginger helps identify patterns that may suggest areas where the body needs support — particularly through nutrition and supplementation.
It’s important to note:
These services are educational and wellness-based, not diagnostic or medical treatment. They are designed to help guide informed supplement and lifestyle choices.
Convenient & Accessible Care
Ginger offers mobile services and works with individuals seeking a proactive, informed approach to wellness. Her heart for education and empowerment aligns beautifully with how I coach — equipping you with knowledge so you can make confident choices for your health.
.Who May Benefit Most
You may find her services especially helpful if you:
- Feel fatigued despite consistent training
- Struggle with inflammation or slow recovery
- Suspect nutrient or mineral imbalances
- Are navigating hormone changes
- Want guidance on supplements without guessing
Facebook Link: https://www.facebook.com/share/17UCekt6Pf/?mibextid=wwXIfr
Understanding your core
It’s not just about abs……
When people hear the word core, most immediately think of visible abs. While those muscles get plenty of attention, they’re only one small piece of a much larger system. Your core is a group of muscles that work together to support movement, stability, balance, and strength in everyday life and in training.
Your core activates constantly—when you get out of bed, carry groceries, bend down, twist, laugh, or lift weights. Whether you realize it or not, these muscles are always engaged to keep your body upright and functioning efficiently.
Effective core training doesn’t require complicated equipment or endless reps. The most successful exercises focus on control, stability, and full-body engagement.
Why Core Training Matters
Training your core properly—beyond basic crunches—can lead to noticeable improvements throughout your body.
Better Posture
A strong core supports proper alignment, helping you stand taller and move with more confidence. Improved posture can also reduce unnecessary strain on the lower back.
Increased Total-Body Strength
The core acts as a bridge between your upper and lower body. When it’s strong, force transfers more efficiently, allowing you to lift heavier, move better, and perform exercises more safely.
Improved Performance and Daily Movement
From sports and workouts to daily tasks like lifting, walking, and balancing, a trained core enhances coordination, stability, and overall movement quality.
Core Exercises That Deliver Real Results
Effective core training doesn’t require complicated equipment or endless reps. The most successful exercises focus on control, stability, and full-body engagement.
Below are core movements commonly used in structured training programs because they work.
Plank
Start face down with hands under shoulders. Push up into a straight-line position from head to heels. Engage your legs, glutes, and abdomen. Hold while maintaining proper alignment.
Glute Bridge
Lie on your back with knees bent and feet planted. Press through your heels to lift your hips upward. Pause briefly at the top before lowering with control.
Dead Bug
Lie on your back with arms extended upward and knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the floor while keeping your core engaged. Return to start and switch sides.
Superman
Lie face down with arms extended forward. Lift your arms and legs slightly off the floor while tightening your glutes and lower back. Hold briefly, then lower with control.
Russian Twist
Sit back with your torso leaning slightly and feet elevated. Rotate your torso side to side, tapping the floor beside you. Resistance can be added if appropriate.
Bear Crawl
Start on all fours, then lift your knees slightly off the ground. Move forward by stepping opposite hand and foot together while keeping your spine neutral.
Plank Pull-Through
Begin in a plank with a weight placed beside you. Reach across your body to drag the weight under your torso to the opposite side while keeping hips steady.
Farmer Carry
Hold a heavy weight in one or both hands. Stand tall, brace your core, and walk slowly while maintaining posture and control.
Mountain Climbers
From a high plank, alternate driving knees toward your chest in a controlled, rhythmic motion while keeping your shoulders stable.
Bird Dog
Start on all fours. Extend one leg straight back while reaching the opposite arm forward. Maintain balance and alignment before switching sides.
Major Muscles of the Core
Transverse Abdominis
This deep muscle wraps around your midsection like a built-in support belt. It plays a major role in stabilizing your spine and protecting your internal structures. When coaches cue you to “brace your core,” this is the muscle doing much of the work.
Internal and External Obliques
Located along the sides of your torso, the obliques are responsible for rotation, side bending, and controlling movement when you twist. Any motion that involves turning or resisting rotation relies heavily on these muscles.
Rectus Abdominis
Often referred to as the “six-pack,” this muscle runs vertically along the front of your abdomen. Beyond aesthetics, it helps stabilize the spine and assists with flexion and controlled movement.
Erector Spinae
These muscles run along the length of your spine from the pelvis to the upper back. They help maintain posture, support spinal alignment, and contribute to strength in movements like deadlifts and hinges.
Glutes
While often overlooked in core discussions, the glutes are essential for pelvic stability and power production. Strong glutes support the lower back and improve overall core function
Sample Core Workout Routine
Here’s a simple example of how to put core exercises together into a structured session:
Exercise Sets Reps
Glute Bridges 3 12
Dead Bugs 3 6 per side
Plank Pull-Throughs 3 6 per side
Single-Arm Farmer Carries 3 20 yards per side
Why Weight Training Matters for Women’s Hormonal Health
As women enter pre-menopause and menopause, hormonal changes—especially shifts in estrogen—can impact muscle mass, fat storage, blood sugar regulation, and inflammation.
Weight training plays a key role in supporting women through these changes. Strength training helps regulate glucose by increasing muscle mass, which improves insulin sensitivity and energy levels. As estrogen declines, muscle loss becomes more common, slowing metabolism and making fat gain—particularly around the midsection—more likely.
Estrogen also helps keep inflammation down, and resistance training supports this process by strengthening muscles and joints while reducing chronic inflammation.
Emerging research suggests lifestyle factors like strength training, nutrition, and stress management may help support natural estrogen production and overall hormonal balance.
Bottom line: Weight training isn’t just about strength—it’s a powerful tool for long-term health, hormonal support, and longevity for women at every stage of life.
🎧 Related Resource:
https://open.spotify.com/episode/0fdjPbKHJtCom8soubLOZX?si=setLQ8KLRQSlZ-hCuQGhtw&t=4859&ct=4641
