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.

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.

 

 

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. 

 

(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).

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).

 

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.

 

-a

My Fitness Pal-Why You Should be Using it

My Fitness Pal has been around for a while now. It’s an easy app you can download on any smart phone (Windows/Apple/Android) and you can keep up with your food and drink intake at the touch of a button. You can manually enter the food or you can now even scan barcodes and the app will load the information for you. Most foods are already plugged in and all you have to do is search for it, find it, and enter how much of it you had. Super simple.

Why use it

Studies have shown for many years that having and keeping a record of you food intakes (a food diary/journal/daily log) does significantly help with changing eating habits, whether it’s losing weight, gaining, becoming healthier and so on. My Fitness Pal is extremely easy and since it is in app form (with a login) you can access it from all your mobile devices and even from your computer. You really have no excuse to not be able to record everything you eat, as you eat it.

I know it can become tedious having to enter in everything you put your mouth, but it helps you realize what you really are eating every day. A lot of people when asked how many calories/fat/protein/etc was in something they just ate, they weren’t even close to the real numbers. You should know what you are eating. You should know the reality that most people do not actually eat the serving size recommended and listed on the nutrition facts for most foods. You are probably eating twice that amount unless you actually go around measuring your food. Measure your food and plug into the app BEFORE you eat it, so you can really see what is going into your body. If it is 3000 calories and has 500 g of fat, I don’t care who you are, you’ll probably think ‘well, I probably shouldn’t actually eat this’. This is good way to handle binges/mindless snacking and so on. If you see the damage before you ever even do it, you’ll think twice about it.

You also are probably guessing your calorie amount and how much you really eat on a daily basis and are probably off by a lot. Most people who are overweight do not realize how much they are actually eating. It’s like a denial type of thing your mind does. By recording your daily intake, you can hold yourself accountable and also notice where you need to make your changes.

You don’t have to be on the macros counting diet, IIFYM, nor do you have to be counting calories for a food diary to help you reach your goals. I would suggest you try the macros counting if you do want results and without depriving yourself, but to each their own. A food diary will make you aware of your daily habits and since you can even add friends and they can see your daily log, too, it holds you accountable. You can even share when you reach goals on social media sites if you so choose. These sorts of things tend to help motivate more than just trying to diet and keeping it all to yourself. It’s a proven fact that social support is in fact a big factor when it comes to being successful and sticking to a workout routine or diet.

With My Fitness Pal, it’s pretty simple and user friendly. Simply plug in your foods, you can even try and plan ahead by entering foods you think you may eat and seeing how your macros or calories come out if you are a counter. You can view your nutritional values for each food as well totals for your whole day. You can view it in list view and also as a pie chart. If you are a macro counter, you can set your goals for macros (carbs, fats, protein) and look at your pie chart to see where you are for the day.

 

I honestly don’t know what I would do without My Fitness Pal. Now I am not saying be strict everyday and I am certainly not saying you don’t get to have treats every now and then without recording them. I do. So you can too. But once you get in the habit of plugging in your food and what a good day looks like and have done it for a while, you get the general idea of how you should eat and what to eat without having to be so strict with plugging it in. And that cheat meal? Don’t even worry about plugging it in. If you do, you’ll feel really guilty probably, and nobody’s got time for that.

 

Let me know if you try My Fitness Pal! Add me if you want to!

ashhealthgirl

 

Happy eating!

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

 

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.

 

 

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 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.

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.

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

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.

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

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.

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:

It was a good day.

Happy Tuesday!

-a