fitfam

My Transformation So Far

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I’ve changed a lot in this last year. And I’m not only talking about this physically. I’ve learned a lot. I’ve tried different things. Figured out what works.

Consistency is everything.
I worked out before but it was sporadic. Once I started making it a habit daily, I not only started to enjoy it more but I also craved it. Eating correctly was the same. We always think ‘oh that’s not so bad. Its just today I’ll eat it.’ But when you think like that everyday, its bad.

Where I started
I was just doing the workout games for the Kinect when I started working out on a regular basis. They were fun and gave me a good competition with myself. I saw my improvements and how often I worked out in one spot. That’s where I made it a habit to move my body, I gained strength of being able to do body weight things and got a greater range of motion. It was my stepping stone. Once I felt like I was beyond the games on my level, I started slowly buying more weights to go in my home gym set up. I bought a couple of ebooks from fitness Instagram people I followed that I liked to get me to figure out this whole weightlifting thing. I started researching moves and exercises on bodybuilding.com and fell in love. Weightlifting is awesome for a thrill, a challenge and a way to let your stress out.

As for eating, I started learning about macros on my own after seeing many fitness accounts on social media talk about it. Props to my own mom for pretty much believing the IIFYM type of diet. She always said its about how much you eat of things, calories in have to be less than calories out to lose weight. Whether that’s calories in of carrots and lettuce or Snickers bars. So props to you Mom, for being ahead of the game.
Anyways I started figuring out the macro thing for myself as well as learning about how to reverse my metabolism. It was a slow process. But it did happen. I figured out my maintenance macros to build muscle at the weight I was starting at. I kept up with my calories, carbs, fats & proteins daily. Its a bit of a game at first-figuring out what works and how to fit everything in. But once you get the hang of it, you can pretty much do it without even punching each bite in.

My Routine Now
After working on my metabolism and figuring out really what works for me, I’m not as crazy about my macros. I don’t punch in anything anymore. I don’t even think I have MyFitnessPal on my phone anymore. I listen to my body now and I follow the 80/20 rule. 80% of your diet should be whole healthy foods. 20% whatever else you want. That’s it guys. Once you change your habits you change your cravings, your taste buds and foods you reach for automatically. Its that initial change that sucks. Once you get past those first couple of months or so, you get used to it. And the results just come with it. You’ll realize how crappy certain foods make you feel and you honestly won’t miss them anymore. You’ll want to workout because it actually gives you energy. You just have to get started.

For my working out, remember I am a trainer by day and a coach by night. I love my body plenty in many different ways. But I do still work myself out. I lift heavy about 4-6 days a week. I do cardio maybe twice? Always after a lift session, usually on leg days I’ll do the step machine. If I do cardio on the treadmill, its always HIIT cardio and never more than 20 minutes long. Same for the stepper- no more than 20 minutes.
My ab progress? I started out doing abs 2x a week, but now I just engage my core with everything I do. And if I do abs in a class I teach or for conditioning, I’ll do it with them. Otherwise, I’ve stopped doing hard core an exercises in my own personal gym time.

I have created a guide for nutrition for those wanting help but don’t know where to start. Its completely FREE!!!
Just leave me your email and I’ll send it over! It has an intro to macros, a list of things to eat for each meal of the day, even a couple of recipes.

-a

The Right Kind of Goals-Setting Yourself Up for SUCCESS

goalSHORT TERM GOALS VS LONG TERM-WHICH IS BETTER?

When it comes to goal setting, a lot of people want to think “I want to be a size 0 and I want it now”. What if I told you life doesn’t work like that? Just like if you set your eyes on your dream career, you don’t get to just make the decision and then make it happen over night. For most, it takes months, even years to get the proper education, degrees, certifications, and training to reach those goals. Well, just like the career change example, you can’t just make health and fitness goals that are so big and have them happen within 24 hours. But so many people think it should work that way, so when they starve themselves or they work out hard for only 1 day, they give up already. But the journey has only started, so why give up before you even tried?!

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SHORT TERM GOALS=SEEING SUCCESS AND RESULTS QUICKER

Create goals that are stepping stones for your long-term goals. Think about your goals of getting a degree, or moving up in your career to being the boss-it doesn’t just happen overnight after you decide that’s what you want for yourself. Health doesn’t happen overnight, either. It’s broken into pieces and smaller steps you have to take little by little to help you get to that ultimate goal, and you may even change your goals as you move forward. For a degree, you break off little pieces of information you are required to know to obtain the degree in smaller forms in each class you take. With that dream job, you have to work hard everyday and slowly prove yourself to everyone in the position you start at and move up slowly. That’s how this works, as well. Don’t get overwhelmed with wanting to drop 20 pounds in a week. You are setting yourself up for disappointment before you even start. But if you tell yourself your goal is to eat a healthy breakfast every morning this month and work out for at least 30 minutes most days of the week, you will feel better about yourself. Or make a goal of wanting to get into your old jeans in a couple of months. Small goals lead you to the bigger ones. They are easier to obtain and keep you motivated when you reach them to keep going towards the bigger goals. Stay focused and keep pushing.

PROCESS GOALS VERSUS PRODUCT GOALS

There are two different types of goals-product and process. Mainly everyone sticks to product goals, like losing 10 pounds, getting to a goal weight, fitting a certain size. That’s great and all, but sometimes when you focus too much on your size, the physical deal of getting healthy and fit, you forget the whole reason you really should be doing this. The scale shouldn’t never be your only motivation. Don’t start down the path of being so focused on numbers. What are you going to do when you get to that goal weight? Just be satisfied and happy the rest of your life? Think you can just be that goal weight the rest of your life? Doubt it. Don’t get hung up on that stupid piece of metal. It doesn’t determine your wealth. And for the record, if you do this right and actually build some muscle, the scale may go up rather than down as your waist shrinks.

Process goals. My favorite. When I get a new client, I always ask them what their goals for themselves are first. And I always hear the product goals. They ever even think about process goals. That’s when I speak up and ask them about things they always wanted to do-hike up a mountain, go rock climbing, PR on squats, do a strict pull up, knock out 8 million push ups without stopping. Those are the goals that make people love this lifestyle. These types of goals are what get us going in the mornings, they keep us pushing and excited to keep this habit going. I haven’t stepped on a scale since my last doctor visit and don’t plan to until my next one. Ask me my weight I have no idea. But I can tell you my PR on deadlifts. Ask me how far I have come in my heavy squats. Ask me how many push ups I can knock out in 60 seconds. These are the goals you can see yourself get to and quickly. And you can always find something new to try and reach without it being unobtainable. My current goal at the moment? A full muscle up. The damn things suck, but I have learned the things I hate the most and suck at are the things I need to work on the most. Think about what you want to accomplish. Maybe it’s a half marathon. Or getting a handstand. Maybe master the splits. Learn to dominate the weight room and not feel intimidated. Swim a certain length without stopping. It could be to be able to bike a certain distance. Or learn to dance without feeling a fool. These goals are what make we (the fitness enthusiasts) never get tired of this life. It pumps our blood. It gets us going. This is our secret, if you want to say we have one.

 

Now, what do you want to accomplish?

 

 

Leg Day Workout

If you are looking to torch those legs, here’s the workout I did today that will really leaving your legs feeling like jelly (I was shaking for an hour after)

HEAVY back squats (I did these on the Smith Machine)

First set is warm up, so use a light weight (sometimes you can just use the bar to warm up and worry more on form than resistance). 15 Reps.

12/12. Add weights that cause you to struggle starting on 9-10. Add more weight (it can just be a small amount) each set. GO DEEP. Sit back like you are trying to sit down on a chair. If you struggle on activating your hips first before your knees or have a hard time sitting back, do box squats where you literally squat down and back until your booty lightly sits on a bench/chair/box and then immediately come back up. Keep the chest up and head tall. If you are just starting, try to keep your knees behind the toes. Have feet shoulder width apart and toes slightly pointed outwards.

10/10. Use the heaviest weight you can. Make sure you have the form down correctly before going as heavy as you can. Push through your heels, thinking about almost lifting your toes up.

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-Leg Press

I did another warm up set of 15. Light weight.

12/12. Heavy weight where you start struggling again starting at rep 9-10.

10. Push through your heels. Feet shoulder width apart just like in your squats.

leg press

-Leg Extensions (feet together) superset with 10 squat jumps

12. Heavy enough weight it is hard at reps 9-10. FLEX your quads at the top of the motion.

10/10. Heavy weight. Increase weight for each set.

leg ext

-Leg Extension (each leg separate) superset with 10 jumping lunges (alternating legs)

12. Flex quad at the top of the motion.

10/10. Heavy weight. Keep the rest of your body stable and from moving.

single leg

-Walking Plate Lunges

3 sets of 10.

Holding plates in each hand by your side, do walking lunges where you have room. 1 rep=lunge on EACH leg.

lunge

-Sumo Goblet Squats (10 pulses on the last rep of each set)

12/12. Holding a dumb bell like a goblet in your hands in front of you, stand in a wide stance (wider than shoulder width apart) and squat low, sitting back. Pulse 10X on last rep, while sitting low and deep.

10/10. Raise your weight. Repeat as before, pulsing 10X on the last rep in your low squat.

goblet

-Standing Calf Raises SuperSet with Seated Calf Raises

12/12. For standing, you can start like a squat with a barbell (or Smith Machine) and literally come up on to your toes, flex your calf muscle, and go down. For seated, if your gym has the machine for calf raises, use it, or you can use a dumbbell/barbell resting on your knee(s) and simply lift the heels and point your toe, flexing your calf at the top of the motion, and back down.

10/10. Repeat.

calf raises                               SeatedCalfRaise              Seated_Calf_Raise

 

Finish with 15 minutes on the Stair Master OR do 20 minutes HIIT on the treadmill alternating every 30 sec from sprinting to walking on an incline.

 

DON’T FORGET TO STRETCH GUYS!

 

a

College Life-Balancing it All

I am a college student. I also work two jobs. And I already have one college degree, so you could call me a seasoned professional at this thing. I am seeing so many students struggling though, and it’s only been a month into the semester, so I jot down a few key things to help everyone out with handling stress as a college student (most of these can be used for life in general, really).

 

stress

College can be pretty overwhelming. Especially for freshmen coming in.

1.) Being away from home. College usually means students are just now getting out of the house where their parents handled the bills and took everything, so this is the first time they have to become an adult and figure out surviving on their own. This can be intimidating at first.

2.) Also, college kids are having to learn time management as most of us have to work as well as go to school to be able to pay for living and some school fees. Having to balance a job (or two) as well as schoolwork can be hard at first.

3.) Financial stresses are big problem when it comes to college kids. A lot of us can’t have a full time or decent job due to or schedules, so retail, food, and small jobs is where we have to be stuck at, and it’s not a lot of money. You have to stretch a dollar to go far.

4.) Many classes with lots of homework/projects/tests. Until you can figure out what type of classes and how many difficult classes you can handle on your plate in one semester, you can sometimes overload yourself when choosing your schedule until you figure it out. If you choose to have Chemistry, Econ, Trig, Anatomy, and Biology in one semester, you’re going to have a hard time.

5.) Time management (or lack thereof). When you go to college, you’ll need to work, stay on top of schoolwork, but you also want to be social. This is where you make the best friends of your life they say, but how can you pencil any social time in when you are overloaded on all of the other things? You have to manage your time and realize what is needed to be done and when you can have fun. A lot of college students will have fun and forget the assignments until last minute and then mess up and their grades reflect, causing more stress.

 

stopstress

 

How To Balance it:

Invest in a planner, or a calendar. You can even get a calendar that can be wiped off weekly/monthly to keep up with things. Due dates and test dates can creep up on you and if you are not aware of them and can see them often, you may lose track and then be lost when they actually come to be. I always try to grab schedules and the syllabus for each class on day one and mark when things are due for the semester that first week so I know what is going on for each and every class and when. You have to be prepared to succeed in college. This also gives you some more room to breathe.

It’s great to have fun, but get your tasks done FIRST. You can go out and get a drink with buddies one night a week, sure. But only after you have done your homework and studied already. Do not go out every night (I know it sounds appealing) but you need rest and you should actually be studying and reading for your more difficult classes DAILY. The more you review things, the more you will remember and it will make more sense to you. Do not spend thousands of dollars to come to college to party and waste your time being a social butterfly. Figure out what your real priorities are NOW, don’t wait until it’s too late and you flunk all your classes.

 

social

Use the resources your school offers. Did you know part of your tuition fees you get access to counselors, tutors, library study groups and so much more? Yes. This is true. You can get tutoring, counseling for handling stress, even visit the dietitian to help with eating right for FREE. Why not use these resources? You can be a very balanced and happy student just by using the school’s awesome resources.

Always remember your health. Many of us sit at a desk for hours on end doing schoolwork and studying, and then we feel sluggish, tired, and achy. Stretch some, go for a walk in the sunshine. Tell yourself that for every hour you spend in the library, you will get up and walk somewhere for 10 minutes and then come back. You will feel refreshed and not as frazzled. Also, be sure you aren’t getting all your food from the golden arches, a dollar menu, or being passed to you in your car through a window. You need energy to handle college properly, and this is a big key to staying energized and focused. Also be sure you get 7 or more hours of sleep. 7-9 is the best range I have found for me to keep my brain power fueling. Drink all the caffeine you want, but it doesn’t compare to actual sleep.

 

coffee

Take ME time. Being around roommates, friends, fellow students constantly can be draining in it’s own way. Find a past time or hobby that is just for you and something you enjoy. It could be rock climbing, reading, going to the gym, doing puzzles, playing a video game, going to Pet Land and petting each and every puppy in the store, or just waking up to watch the sunrise alone with a cup of joe. You have to find balance in life. Life is short, and you should want to spend it being successful and working hard, yes, but you also need to slow down once in a while and ENJOY yourself. Balance is key.

 

 

 

P.S

BTW I have my eBook pretty much ready….Except it’s on my laptop…which is not turning on and at the ‘doctor’ right now. So bear with me guys 😀

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.

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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. 

 

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(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

Why HIIT (High Intensity Interval Training) is a Hit in the Fitness World

You may be seeing interval training everywhere. Whether it is actually HIIT style or some other interval training, it’s out there and it’s growing.

Why might you ask?

Interval training has too many proven benefits and reasons to do it, why shouldn’t you?

hiit

With interval training, you go from cardio to strength training. You do something that is heart pumping and then a time period of something that lowers that heart rate. With HIIT, it’s exactly as the name says it is. You interval between a very high intensity movement and combine it with periods of either a complete rest with no movement or you do something like light jogging/walking. You can do this in any time frame, from 30 sec each or 60 sec high and then 30 sec low, etc.

The Benefits?

Interval training, especially HIIT training has been proven to promote fat loss, it increases your metabolism and has been known to continue burning and keep your metabolism boosted even up to 48 hours after your training session.You can also get a mega burn and workout in a smaller time than doing a steady workout of any kind. With HIIT, you can burn many more calories and wear yourself out in less than half the time of a normal cardio session. Instead of running at a steady pace for 60 minutes, you can get even more of a workout and more of a burn in about 15-20 minutes. Who wouldn’t choose the latter of the two?

Another great benefit I haven’t even mentioned yet is not plateauing. If you are a runner and run the same speed, same distance and same time each day, your body is going to get used to it. You will plateau. But if you keep your body guessing and it never knows what is coming next, you can’t plateau. Your body will always be surprised, from changing the times and speeds you can do a different workout each time.

What if I am not that fit? I am just a beginner.

HIIT/interval training does not mean you have to sprint at level 12 for 2 minutes at a time. HIIT is meant to be what is high intensity to you. If you haven’t ran in 10 years, you won’t be sprinting at level 12 anytime soon. And that’s fine. If you get a good heart rate intensity at speed 4, choose it. And you don’t have to sprint to get the benefits of interval training, you can change the speeds, the resistance, and incline depending on the cardio machine you are choosing. You can also choose other things besides just running on treadmills for cardio. You can also do the bikes, eliptical, rowers, etc. Interval training isn’t set in stone and you shouldn’t feel pressured to have to do the same workout as anyone else. Everyone has a different fitness level. If you are out of breath and your heart rate has significantly increased, you do not have to go further just because the person next to you can go two more levels above you. Never strain yourself.

 

It’s YOU VERSUS YOU.

 

The 5 Minute Transformation Pics

I keep seeing pictures of ‘amazing’ transformations all over the internet (or even just fit people pictures meant to be motivational), but there is a common problem with a lot of them:

-different posing

-different looking people

-too ‘perfect’ looking

-different editing filters

-different clothing

These factors can pretty much make anyone become a fitness model and major ‘fitspo’ person on Instagram. Before you go starving yourself, buying into the pills/shakes/teas/wraps or whatever else is being advertised with the ‘crazy, fast’ results, be sure you inspect the picture being shown. You can even save it to your computer and proceed to upload it into Google images to do a reverse image search to see if the brand or person using it actually stole it from some poor innocent soul who simply worked hard for their own results.

I am going to show you a few pictures to hopefully help you realize how easy it is to deceive with technology these days and to be careful when you are looking at any fitness/weightloss/transformation pics moving forward.

fake tfake trfake tra

This is a serious issue. Each of these people sucked it in, changed their position, their hair, or the filter and that was it. But we are all buying into these ‘fake fitspo’s’ and buying into the crap they are advertising.

I feel like these fake pictures are causing even more serious problems with the self esteem issue that is already a concern for so many people, especially females.

Fitspo is for fitsporation. It is to be fitness motivation. It should be motivating to view and see to want you to get healthy, eat right, and go work out. This shouldn’t be a body shaming thing, and yet, it is. Pretty much each of these women above really aren’t fat, they have their problem areas, but everyone does. Yet, to be liked on social media, you need to suck it in, flex, pose, and change the filter to get recognition.

And what about people who do the opposite for getting healthy? The recovering people who lived with eating disorders and starving themselves? There are many out there, looking to put on weight and mass rather than losing. These people have triggers to make them want to go back to restriction, and how does this make them feel?

There are even so many ‘fitspo’ pictures going around that have been so horribly edited and modified that the fitness model (who looked fantastic prior to the editing might I add) just looks like a Barbie. Boobs and butt are made to be huge, abs are made to be chiseled, and so on. What is so wrong with the imperfections that even make us human? If health and fitness isn’t all about looks, why has this fitness world on the internet taken the turn towards looks? If you aren’t looking like you are about to take the stage for a fitness competition, you pretty much get the boot. And sometimes, even if you do look that good, you will still get the photoshop done to your picture.

Fitspo is mean to be inspiring. It should be of average people most people can relate to making real changes. It shouldn’t be only of skinny people with a quote plastered on to the side of it. And it shouldn’t be so sexual like it is now. Big boobs and a bubble butt mean nothing in the definition of ‘healthy’. When did health and fitness become so sexualized? Oh right, everything has to end up becoming sexual eventual in this day and time I suppose. But really, can we not with the boob jobs and implants and calling it ‘fitspo’.

fake ffake fifake fit

Show me a real girl or guy lifting some heavy weights, or running a marathon. That’s real fitspo. Or show me a person overcoming a terrible disease/tragedy/disorder/disability.

Here’s to no more fakes. No more filters. No more lies. No more editing. No more boobs. No more butts.

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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.

 

Reverse Dieting-Why it Works

It’s common to think ‘oh I should just quit eating and I will lose weight’. That’s what we are taught even at a young age and grown up to know. If you want to lose weight, you eat like a rabbit and drop weight at the snap of a finger. But is it really all that simple? Are our bodies that easy to handle? And is this good for our bodies?

We are built and made to eat. And not just pecking at lettuce. Carbs are meant to be our fuel and we are to get nutrients from produce. The food that comes from the earth-not a factory or a box-is great for us, with so many benefits and vitamins to help our bodies function. And we think if we stop eating completely, this is a healthy way to lose weight.

WHAT IF I TOLD YOU THIS WAS BOGUS.

We are meant to eat, often and abundantly. Your body even tells you when it’s hungry and when it is not. Listen to it. If you are starving, you better eat more than a cube of cheese (cough cough, any Devil Wears Prada fans).

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I laugh everytime I think of this girl. But as I laugh, I know there are so many people out there who really do live and think like this. Do you know what is really happening? The body is holding on to what little food it does get, and storing it as fat and eating away at muscle and all sorts of terrible things. This isn’t what we are meant to live like. This is not the answer to losing weight.

If you are hungry, you should probably eat. And not just some lettuce. Try a protein bar. Try a rice cake and peanut butter. Have an apple AND a banana. A cube of cheese is not going to feed you, and the fact that this girl binges on rolls in the hospital after getting hit with a car kind of proves that this starvation diet will eventually in a carb overload-sooner or later. Because your body and your mind craves, no needs, carbs. It’s our fuel. Everything has carbs in it. It’s our gas to our engine. It makes us run. It keeps us going. Even your brain feeds off of carbs to work properly. By not feeding your body, you are do much more damage than good.

If you have been living like this and believing the starving diets are the only way to ‘skinny’, you not only will need to rethink everything, but you will have to literally reverse the damage you have done. You will need to slowly increase your calories, slowly incorporate more food and more substance to your diet. Stop spending 2 hours on the treadmill a day. You have to change your whole ways, but once you have, you will actually start seeing results-you will eat more and actually lose weight. You will be able to eat more and see changes because your metabolism will be working the way it should.

1200 calories a day is not meant for a person who is active, it’s hardly enough for a person who just lays around all day, so why is this a number we see too often as a ‘daily goal’ all over the place? Because someone who did not do their own research, someone who does not care about their own health nor the health of the other people they are influencing, someone who simply picked a number at random and thought it was a good idea. Quit with the 1000 or 1200 calories a day. If you go under 1500, you are probably not seeing results if you are wanting to actually have muscle and not simply be ‘skinny fat’.

1500 calories a day. That’s still not that much. I eat 2000 a day, I work out almost every single day of the week if you include the fact that I work at two gyms (an adult gym and also as a cheerleading coach). I lift weights five or more days a week. I hardly every do cardio (2-3 days a week maybe, and it’s HITT only for 15-20 minutes at a time). I eat what I want. I mainly want good foods, so I eat them. I eat when I am hungry. I stop when I am full. I even eat Reeses Oreos occasionally, as well homemade peanut butter cups (pretty much I have lots of peanut butter daily). Once you feed your body and get your metabolism doing what it is actually supposed to do, you no longer have to be so strict with what you eat (unless you are on contest prep or something).

So please, for the love of everything delicious, stop with the 1000 calorie days and start healing-and nurturing-your body.

 

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Changing Your Habits By Just Changing Your Thinking

I had a huge exam last Friday, so I was a little MIA preparing for it. But I was still on track and worked out 5 days last week. I didn’t get much sleep, but I have definitely been making up for it the last two nights. I start my new job at World Gym tomorrow, and I am pretty excited about it. I’ll even be teaching classes. And I hope to get training to officially teach yoga classes! I am looking forward to the future.

What I see a lot when it comes to the struggles of wanting to lose weight, get healthy, and get fit is one thing over and over and over again.

I feel hungry/I feel deprived/I miss junk food/I like snacking too much/it’s too hard/I don’t know what to eat/I have to eat more than celery.

What if I told you changing into a healthy lifestyle isn’t as hard nor as complicated as you think it is? A lot of people overthink it. Or they are following and reading about the hardcore fitness people who are either models or competitors who eat rice, chicken and spinach all day. Life isn’t like this if you are looking to be healthy or fit. I swear. Even if you get into this and want to compete, you still actually don’t need to live off of brown rice and chicken. (Don’t believe me? Look up #iifym on instagram and tell me there aren’t any competitors posting Poptarts and peanut butter all on their feed).

Think of changing this way:

REPLACE YOUR NORMAL FOODS/SNACKS/DRINKS WITH HEALTHY ONES.

No starving. No deprivation. Simply replace. If you think of it in this way, it’s a bit easier on the brain. Like a mind game. If you tell yourself ‘well I can’t have those Cheetos’ you’ll sit there and think about Cheetos until you go insane you are in a pool or your own drool from your mouth watering over that cheesiness. But if you tell yourself ‘I am sort of hungry and would like some Cheetos. But I am going to have some string cheese and broccoli.’ Literally that’s it. That’s the secret. Don’t just say ‘I can’t have that stuff’, say ‘I am going to choose better foods because I know they are better for me’. And of course, once in a while you do get to indulge in those cravings. If you are really strict on yourself, you won’t stick to this. You will binge and get nowhere.

Make your favorite dishes, but healthier!

There are so many people even on Instagram and Pinterest that have awesome recipes on there for healthified versions of your favorite foods. Like spiralizing squash or zucchini for ‘pasta’ dishes, switching to whole wheat/multigrain waffles from the regular white, drinking juice infused water rather than sugary juice, have sparkling water with fresh lime instead of a soda, eat a protein bar rather than a candy bar (there are some out there that taste like candy, no lie), make banana ‘ice cream’, and so on. If you want a snack, have one. But a healthier one.

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Once you change you mind and thinking, your body will follow. If happens. Every single time. Don’t overthink fitness and health. Don’t stress out over these changes. Accept them. And love them. It makes this transition easier and you’ll be happier.