eating healthy

Benefits of Writing IT DOWN

We all get busy, we all think ‘well that isn’t so bad’ or ‘I worked out a few days ago…I think’. We all get wrapped up in school, work, family, friends, pets, chores, errands, and just keeping our heads above water (trust me I know-I work two jobs as well as a full time students and I get up and have to be somewhere by 8am every single day of the week-I GET IT). But while you are guessing about your food intake, you thoughts on how much you are eating, how much you are actually active and pushing your goals onto ‘next week’, today is still here and you can fix it all TODAY. RIGHT NOW.

LOL

It has been proven in countless studies that people who physically WRITE down their goals before they start trying to obtain them are more likely to stick with it and actually achieve them. 

Here’s some more statistics for you. This is the more troubling one:

 

50% (yes-HALF) of the people who start a new diet/workout routine or program will END UP QUITTING. 

This should be startling to you, as it is to me. Why? Why do we constantly put our health on the back burner? Years from now, you will have so many aches and pains, along with some diseases or disorders probably and wish you had taken your health seriously NOW before it was too late.

CHANGE YOUR APPROACH

Can we stop only dieting/exercising to lose weight?! This is aggravating as a fitness professional, it’s all I see. If you start think about simply getting healthy, becoming active to prevent diseases, to keep your body working properly, and to eat right to fuel it. It’s like you have a Lambo and you decide to never wash it, never have maintenance done and you decide to use orange juice instead of gas. Really guys? I love cheese fries as much as the next girl but I know my body can’t USE that junk for much of anything besides storing it as fat and hating me for putting that fried stuff in it. Now, don’t get me wrong, I do eat a balanced diet, so I eat loads of fruits, veggies, protein packed lean foods but I also eat when I get a craving. My goal isn’t surrounding whether the scale says SKINNY or it says FAT ASS. Because guess what? That scale DOESN’T know me. For most of my life, for my height, according to those ridiculous charts doctors go off of based on height and weight to determine your BMI and whether you are overweight or not, I have ALWAYS fell under the overweight column. Even though I have been an athlete, with muscular legs and been in small clothing sizes. So I don’t believe the scales. You should ditch yours, too.

 

weight

 

That’s what weight is-mass times acceleration of gravity. Yet so many people spend their lives worrying about this stupid calculation. Chill out. Eat. Workout. Be happy.

 

Keep a journal-for work outs and for food

When you write down things and see it on paper, in one place, you can really start to realize what it is you need to work on, what you are doing that might be really working for you or damaging your goals. 

For food, I always come back to MyFitness Pal. Why? Because this world is glued to a freakin piece of technology constantly in their hand at all times, so by having an app you can take anywhere, you can even pull up foods if you are out to eat and about to order, to see what fits your macros/calories or any of that stuff if you count them. You can scan barcodes on most foods and it’ll pop up automatically, showing the content and serving size immediately. For average people, they do not realize a few things when it comes to eating

1.) Calorie/fat amount. This is a big one. If you asked someone the amount of calories in something they were eating, they would usually guess a number incredibly lower than what it really has in it. Educate yourself! If you thought there was only 300 calories in a slice of pie but it really has 800- you are seriously underestimating you daily amounts. So be sure you are aware of these things.

2.) Serving Sizes.  This is another biggie that I see even with educated individuals. Marketing people for foods and brands are smart. They know how to get you to buy their product and eat it. If they say that 1 serving of something is only 100 calories, you are sold and go digging in, head in the bottom of the bag like a vulture. Please read further on your nutrition label. The serving size is probably tiny, like 10 crackers, 2 cookies, etc. You have to watch this. If there were only 100 calories in a serving, but you just mindlessly ate 12 servings, well…….

 

As for your exercising and working out, you can easily do this by setting a goal-let’s say you want to work out at least 3-5 days out of a week. So write that goal and put it on the fridge. Now invest in a calendar, one you can hang somewhere you can see it daily, like the fridge, the wall, your bathroom, the front door, where ever. Get one that you can go back and see your progress later, so not just a washable weekly/monthly board one. Now pick two color markers. On each day, you will mark with a check mark in one color or a big X in the other color. The check mark will mean you worked out, the X will represent that you did not. 

 

download

(You can also Google ‘Workout Calendar’ and find some awesome templates to print out and use if you want!)

 

Of course you can do your calendar digitally, but there’s something about marking it yourself-with your own hands, and having a physical connection with this log. It’s just like writing your goal, you can type it out but it won’t be the same as if you wrote it in your own handwriting with pen and paper. There’s a psychological connection when you actually write with your own hands that you don’t get from technology. You can also see your progress and how you have been adhering to your goal all at once, rather than clicking on the days one at a time on your computer. But, to each their own. Do whatever works best for YOU!

 

Happy Working out guys!

 

-a

Quick Tips

I am working on a plan for someone, as well as my eBook’s that I have going on. While I am working on these things, here are a few tips and suggestions I have in both the eBook as well as workout plans. This is for those doing heavy lifting and following the IIFYM lifestyle that I firmly believe in. You may benefit from this as well! Plus this gives you a taste for how I do my writings/plans/ebooks! Enjoy and happy lifting/eating/living!

 

 

For every exercise, increase weight for each set. You should struggle on the last rep. If not, increase your weight and go again. You should be fatigued at the end of each set of each exercise (excluding the warm up set)

Always stretch after your workout. You should stretch after your muscles are used and blood has pumped and heart has elevated. Otherwise, you are more prone to injuries and tearing/straying a muscle. Stretch after the workout to prevent soreness and prevent injuries from the workout you just completed. More flexibility=more range of motion=less injuries and strains.

On days with cardio, you should do HIIT cardio. You will choose the style of cardio you wish to do and complete 15 to 20 rounds of intervals, doing 30 seconds of all out sprinting (going as hard and fast as you possibly can) and then 30 seconds of walking/resting (going very light). HIIT style burns more fat, boosts the metabolism and has longer lasting effects even after the gym versus standard cardio. It also keeps your body guessing to prevent plateaus after some time of working out.

Consume BCAAs/glutamine and your protein ASAP. Protein can be in shake form, bar form, or whole foods (chicken, tuna, etc.). Also have carbs and sugars (I love greek yogurt with fruit, PB & J on either a rice cake or flat bread/english muffin, etc).

iifymlogo

KEEP UP WITH MACROS. DO NOT ADD IN YOUR WORKOUT/CALORIES BURNED. On MyFitness Pal, you can put in your workout and it’ll subtract that calorie burn from your total calories for the day. Please do not factor in the workout. The calorie goal for the day for you has been set, even with workouts. If you are to consume 2500 calories, consume 2500 calories on rest days, AND workout days. Even if you burn 800 calories, you will not eat 3300 calories to make up for the gym. It defeats the purpose of your plan.

Try to plan your day, but you do not have to do it a week or even 24 hours ahead of time. But with IIFYM, it’s best to go ahead and juggle your macros and what you can play with according to cravings ahead of time to ensure you eat more protein/less fat/more carbs etc. I start by eating my breakfast (whatever I want that morning) and input it. I then try to balance my day after. Breakfast is where I really go all out usually. If I know I want to incorporate 2 Oreo’s after dinner, I input it and figure out where I can make up more protein. You can delete what you enter into the app easily to play around with what you can do before you go messing your macros up.

IF YOU CRAVE SOMETHING, PLEASE EAT IT. If you have craved Cheetos for 2 days straight, you are better off just eating a handful of Cheetos (or a small bag) and getting it over with rather than letting your cravings build up and then binging on 8000 calories of bad foods. That 300 calories Cheeto bag is much better than the 8000 calorie binge (plus the guilt during/after and feeling beyond fluffy for a week). If you are craving something terribly, please consume it, even if it doesn’t fit your macros. It will save you in the long run.

 

Why the Fad Diets & ‘Quick Fixes’ Don’t Work

fad

 

Every time I get onto Pinterest, I see the fad diets going around. Low carb. Low fat. Drink only water for 3 days. Buy expensive juices. Only eat a banana for a week. Are you KIDDING ME?

Please stop thinking there is some miracle ‘quick fix’. It’s so frustrating when there are decent, honest people (like myself) who have been working or our ass off (literally) to get to where we are. I didn’t start getting abs and a toned booty from a fad diet. Or a magic pill. Or any sort of detoxing. I sure as hell didn’t purchase any tea that claims to ‘make you skinny’. These rip-offs most of the time take before and after pictures from people who really did put in hard work in the gym and changed their eating the hard way, then claiming they got their results from their product/service/diet. There is this thing called reverse image search on Google. Save the next pic you see from a ‘miracle’ weightloss program and reverse image search it. I bet my savings that you would find the pic from some poor innocent soul who posted it to show off their real results from doing all the right things. Stop giving these people money. Stop believing the hype. Please educate yourself on a diet before you ever try it . If you need help, seek your physician, coach, or a dietitian who would be happy to be honest with you, unlike the scammer who is selling you the wrap/juice/pill/tea.

These ‘miracle’ diets may help you lose that initial weight, yes. Most of them have you drinking lots of water. Guess what? Up your H2o intake and you will drop weight anyways thanks to losing water weight. If you aren’t hydrating properly with actual water, your body retains what little it does get since it has no idea when it will get more. Drink enough water, you will lose that water weight. Simple science. But if you do the fad diet (giving that you could stick to it-most of them are so ridiculous most people quit a day into it because they are starving themselves), you may lose some weight and get all excited. But guess what? Unless you genuinely change your habits, within probably a month or so (maybe sooner) you will gain that weight right back thanks to never actually changing your lifestyle.

HEALTH IS A LIFESTYLE. NOT A FAD. NOT A DIET. NOT A QUICK FIX.

So why is everyone still buying this crap? Because advertising is great, people are lazy and impatient. But obviously if what you are doing right now concerning exercise and eating is not giving the results you desire, you are going to have to change them to get those results. It’s up to you how much you want it, whether you are willing to wait to see your results during a slow process. Another problem with the fad diets would have to be the fact you not only are losing fat, you are losing muscle too. Being ‘skinny fat’ is a thing, too, you know. Do you want to just be ‘thin’ or do you want to find health & happiness for the long run? I personally choose the latter of the two.

no fad

DETOX

I believe I have touched on this topic before, but I see it so often that I have to keep talking about. Detoxing does not require pills, special teas, juices, smoothies, or anything else. You also shouldn’t be detoxing every week. Want to detox because you feel bloated and like you are retaining water (or you ate McDs three times the past 48 hours) you can. Without added products, special brands, or breaking your bank.

DETOX 101

  • Hot lemon water
  • Green tea (only sweetened with fresh fruit or raw honey)
  • Filtered water
  • Fresh & raw (not cooked, not juiced) produce

Why the produce? And why not juicing? Do you know what juicing does? It takes the FIBER and lots of nutrients from the fruit/vegetable. Fiber and proper hydrating are keys to detoxing. Water helps push toxins out and get your digestive system going and makes the process smoother and easier, and we all know what fiber does. It’s really not hard. Go to a farmer’s market and load up on fresh fruits & veggies and you’re fine. Detox like 2 days at most I would say. Just enough to get the bad stuff pushed out of your system. No special products here.

 

You need fat/carbs/food

All of these diets that tell you to stop eating pretty much all foods, should give you an immediate red flag waving in your mind. Carbs are in everything but water. Yes, that broccolli and spinach has carbs. Carbs is a natural fuel. Get over it. Any diet that says no to fueling your body should never be a ‘thing’. Ever.

As for fat, you need fat to lose fat. Yes, you have been lied to and deceived I am sure. Healthy fats like those find in beans, nuts, salmon, olive oil, etc. are good for you. You need them. They help your body. Eat some.

LOW FAT/LOW CARB/NO CALORIE=CHEMICAL STORM

You read that right. If your food is labaled as low/reduced/zero of the macros your body needs, this means more crap was put in it to make it this way. And if you think ‘no sugar’ is an automatic way to know if things are healthy, please look up the side effects of all of these sugar replacements like aspertame in that Diet Coke people love. Get headaches a lot? That is probably your culprit right there. Apertame is terrible. I would prefer you drink the real deal (refined white sugar) than any of those substitutes. Want an alternative that is healthy? Fuit juice (like simmering berries into an almost syrup without adding anything), raw honey (not the high fructose corn syrup and not even containing pollen), or Stevia. Stevia is a natural sweetener from a plant. Even diabetics can have it. But be sure it doesn’t contain fillers.

 

Please educate yourself and do your research before you start any of these diets you see out there. People know how to advertise and make products look so amazing because it’s their job. They know how to lure you in. Use your brain. If it sounds to good to be true, it probably is.

 

-a

A Day in the Life of this Ginger

I feel like a lot of people do pretty well with the working out part of trying to get healthy and fit, but they struggle with the diet part. Like I have stated before, you have to change your habits when you commit to becoming healthy. And you have to learn not to associate food with guilt anymore. Just know the bad foods from the good foods, eat more of the good foods. Too many people feel overwhelmed and try to go too far with things. Keep it simple.

To help you get a general idea of things, here is my day in a nutshell.

Workout Followed by Breakfast

I got up at 9 since I knew I wanted to work out prior to a thing I had at around noon. I got up and changed into the workout gear and did a good hamstring session followed by fasted HIIT cardio. Then I had to refuel!

My workout was:

  • Warm up (about 15-20 low weight reps) deadlifts
  • 12/12/10 Deadlifts (standard)
  • 12/10/10 Straight Leg Deadlifts
  • 10/10/10 Single Straight Leg Deadlifts (each leg)
  • 15/12/12 Laying Leg Curls
  • 12/12/10 Standing Leg Curls (single leg)
  • 12/10/10 Cleans
  • 10/8/8 Good Mornings
  • 12/10/10 Power Snatch
  • 12/10/10 Glute raises (laying flat on floor with feet on bench/ball/step with knees bent up, lift glutes and hips up off the floor, squeeze and flex booty at top, come back down)
  • 12/10/10 Squats
  • 20 rounds of 30 sec light walk/30 sec sprint

 

polar

I worked out for an hour and 15 minutes total. Not too shabby. I was ready for some post workout protein before I jumped in the shower.

 

postowkrout

 

YUM! Protein bar and all natural vanilla greek yogurt!

I consumed about 2 Liters of water while working out, so halfway to my daily goal of about 4 Liters (a little under 4 L = 1 gallon).

I jumped in the shower and did a few tasks like go to the bank and met with someone really quick down the road. I sped home due to the fact the water was hitting me. Yes, you will pee a lot. But, you feel better. You are ridding your body of toxins and things all the time, so you feel over all so much better. Just time when you drink your water so you are not stuck on the road/in traffic/in a meeting/etc. No big deal.

So I got home and was HANGRY. Needed a good lunch. I usually consume more food on days I train legs in any form or fashion.

lunch

Lunch was a salad combined of mixed greens, baby spinach, fresh mushrooms, feta crumbles, baby carrots, Roma tomatoes, cherry tomatoes (I LOVE TOMATOES), and drizzled slightly with a Lite Italian dressing. I had a low fat string cheese on the side and a protein shake. The protein shake was made of a VI vanilla shake packet, half a scoop of strawberry milkshake protein powder, milk, and a few frozen strawberries blended nicely.

I did some self studying on fitness stuff and worked on some website stuff as well as did some chores around the house.

I got hungry again in about 2-3 hours after lunch and listened to my stomach. Had to get a snack.

snack

Don’t let anyone tell you fruits will make you fat. I live off of fruit a good bit of my day. I usually have a good portion at breakfast. And after dinner. Those people are crazy psychos. Fruit is good for you.

fruit

Protein Bar (my fave one, BTW) and 4 Kiwis (YES FOUR OF THEM), 4 strawberries, and some mandarin orange.

Then, my favorite meal came.

Dinner.

I love dinner. Don’t ask me why. But I don’t get excited about eating until later in the day it seems.

Healthy Burritos

gr tturk

Get some ground turkey. Thaw it out if it was frozen. Cook it until it is brown. Add a small bit of water and low sodium taco seasoning.

topping

Also needed:

-Whole wheat/low carb/high fiber/etc tortillas

-Black Beans

-Natural/reduced fat sour cream (or try plain Greek yogurt!)

-Salsa of choice

-Tomatoes (AGAIN BECAUSE I LOVE THEM. Judge away.)

-Cheese if your macros/taste buds want (low sodium, vegan, reduced fat, etc)

-Brown rice if you want

Heat up your tortillas (30 sec in the microwave is great)

Throw your goodies into a tortilla, wrap up that goodness and dig in!

burrito magic

BURRITO MAGIC

yeahhh

YUM.

By now, I have had about 3.5 Liters of water. Going strong!

After dinner, gotta have something sweet. I made some homemade healthy peanut butter cups, so I had 2 of them.

pb cup

Soooo good.

I am working on an eBook. The peanut butter cups will be in it for all you lovelies. So get excited.

I will be finishing the evening with my guy watching Finding Carter and will do some night time yoga before bed. Good Tuesday. Hope this helps give you a general idea of how I do things on a daily basis. My ending macros look like this:

IMG_20140715_221242

It was a good day.

Happy Tuesday!

-a