Daily, people ask me about my personal fitness routine and diet plan. So today's blog is a sneak peak into the workout plans I rotate and tomorrow I'll share my diet!
Exercise plan: When I'm on the 21 Day Fix routine:
Monday: Cardio Fix
Tuesday: PiYo (combination of pilates and yoga with body weight strength exercises)
Wednesday: Lower Fix
Thursday: Pilates Fix & Hard Core Abs
Friday: Upper Fix
Saturday: Dirty 30 (full body weight exercises and cardio)
Sunday: Yoga Fix
This routine I do for 21 days in a row. I use 8 pound and 5 pound hand weights as well as a resistance band. This plan is amazing because it provides exercises for fat burn, muscle growth/strength, and endurance. It's the only program I've ever done that is truly all encompassing. The other amazing thing about this program is it's a great starter program. It provides you with all the workouts for that first 10-15 pound weight loss as well as incorporates a customized nutrition plan, because we all know by now nutrition is a HUGE factor. For myself, I'm not looking for weight loss, this program has made me so much stronger and my cardio respiratory fitness has improved tremendously. This is a program where you wouldn't have to plan what to do each day, everything is laid out for you and doable from home (or anywhere) so you can plug in each day for just 30 minutes.
When I do weeks with a gym routine I typically follow this schedule Tanner created for me:
This is a little bit more difficult for some people because it involves learning exercises that work each muscle group as well as figuring out the machines at the gym. A plan like this is something I do for 6-12 weeks with decreasing sets and increased weight.
I understand that gyms can be incredibly intimidating if you're new and out of shape. I would recommend starting off with a program like the 21 Day Fix to build confidence and lose that first 20-30 pounds and then when you're ready to start incorporating heavier resistance exercises start at the gym 2-3 days per week. If you're new to a gym I highly recommend asking a trainer to show you the ropes on each machine. It's better to be embarrassed asking how to use something, than to embarrassingly use it wrong all the time.
Do you want to get stronger? Do you want to improve your physical fitness?
But are you afraid you'll get to bulky and muscular if you lift weights?
Many women think that if they pick up a weight their going to look too muscular and all they want to do is "tone" so they say, "I'll just stick to body weight exercises.."
There's no such thing as "toning." Essentially, toning means muscle growth. Your skin doesn't just somehow get tighter, your cellulite doesn't somehow just disappear. It's called hypertrophy or building muscle and the overload principal is a good way to do it!
OVERLOAD PRINCIPAL: it's pretty simple really.
Your body adapts to the stresses that you place on it. The more stress you place on your body, the more you become capable of doing.
Weightlifting for example causes physiological changes in your muscle when the weight is heavier than the body is use to. The next time you lift that heavy weight, your body will have adapted to more efficiently handle the stress. By overloading your body with more stress than it can handle, you're making yourself stronger.
For more advanced weight lifters that keep track of their max reps here's a chart for you:
Goal: % rep max Repetitions
Strength >85 <6
Hypertrophy 70-85 6-12
Endurance 60-70 >12
This means that if to gain strength you should be lifting more than 85% of your max with less than 6 repetitions.
Do note, you don't want to do too much at once. Increase your workload from your previous workout, but do it in small increments (aka: be smart). Small increases over time will be large adaptions in the long run. Small steps at a time, but always overload!
1. Start small. Give up a few things at a time. Don’t go cold turkey on anything and everything you love. It’s good to give up at least 1-2 unhealthy habits every 21 days.
2. Set mini goals: Setting goals is important to determine where you’re heading and to know you’ve accomplished what you were seeking once you get there. Set mini goals that aid in getting you that much closer to a long term goal. Mini goals will help you form those short term habits in 21 days.
3. Have a plan of attack: Purchase a program and nutrition guide that you use as the foundation for the changes you are making. Emphasis on the purchase. Yes, you could create your own; but in my opinion, you’re much more likely to stick to something you’ve invested in. It doesn’t have to be super costly.
Along with having a plan, have daily tasks to accomplish for consistency and a standard for yourself over the 21 days.
4. Remove temptation. Don’t even buy those unhealthy snacks. If there in the house, get rid of them! But don’t use this as an excuse to eat every unhealthy item before you start, just throw it away!
5. Circle the goal date (21 days from start date) on a calendar you see each day. Hang the calendar on the fridge or your bathroom mirror for a daily reminder.
6. Change something in your environment along with this new healthy habit you’re making. For example, rearrange your room or clean out your closet. These things will be a daily reminder that you’re refreshing your lifestyle and will enhance your mood as you create healthier habits.
7. Get your family on board. If you have a husband and kids, (or your roommate) you need them on your side. Convince them to make changes with you, or ask them to be supportive. It’s going to make it so much harder to change if you have someone asking you out to ice cream or pizza every night.
8. Share your goals with 10 people. If several people know what you’re aiming to do, you’re going to be more inclined to accomplish your goals.
9. Don’t cheat: for 21 days don’t cheat. I know I typically say give yourself cheat days but this is different. To form a habit you have to be consistent for 21 days, don’t give yourself a cheat day in this time or you may have to start over.
10. Determine your why. What’s the purpose of forming a healthier habit? Is it for you and your own health? Is it for your Grandchildren or your kids? Are you doing this to feel confident on an upcoming vacation or to have more energy? Determine why you're starting the new lifestyle and write it down!
11. Join an accountability group. Having communication with several people who have the same goals is incredibly advantageous. Sharing struggles, accomplishments and daily motivations will help you stay on track as well as help others in your group. If you'd like to join my accountability group fill out the form below!
My first tip would would be, if you’re bored get up and do something! If you’re bored, at that very moment, you’re not doing anything beneficial for your life or others. If you’re bored go and workout, go and read a personal development book, make something for someone. I honestly don’t remember the last time I was bored. My schedule is always so incredibly packed with tasks that are moving my life forward, I don’t have time to sit and be bored.
I hope this sounds more inspiring to you then it does bragging about my life haha!
BUT if you are bored, sitting around watching Netflix or doing homework and you want to turn to food, I have some tips for you!
It’s strange that your mind tricks your body into thinking it’s hungry when you’re not expending very much energy.
It’s so important on a weight loss journey to eat consistently, but eat nutrient dense foods. More often then not, eating when you’re bored turns into an entire bag of chips or box of cookies.
Tip 2: Don’t have an entire bag of chips or box of cookies in the house.
Tip 3: Have readily available healthy foods. I even prepare fruits and veggies so I can grab a baggie and go. If the food requires too much prep time you’ll go for what’s most convenient.
Tip 4: Drink a glass of water. When you’re thirsty it can feel the same as when you’re hungry. Also, fun fact, when you’re thirsty, your mouth is dry or you need water you’re already dehydrated.
Tip 5: Protein shake. Often bored eating comes with sweets cravings. I drink a chocolate recovery protein shake that takes away all my cravings and makes me full right before bed!
Tip 6: Research some alternative snack items that are still appealing and wont make you feel guilty about bored eating. (I think I just came up with tomorrows blog)
Tip 7: Leave the house! If you’re doing homework at home, go to the library or the coffee shop. If you’re watching Netflix, get up and go for a walk outside.
Tip 8: If you can’t turn off the TV, do jumping jacks or crunches every commercial or every 10 minutes. This way you’ll expend more energy and actually be hungry for real
1. Fooducate: Nutrition information, calorie tracker, energy tracker, and nutrition label scanner.
2. Daily Water: Tracks your water consumption.
3. Fitmetrics: Tracks your activity throughout the day.
4. Fitness Buddy: Tracker and workouts.
5. My Plate: Calorie tracker, Nutrition and recipes.
6. Nike Training Club: Workouts for every skill that focus on yoga, pilates, and running.
7. Charity Miles: Tracks your distance with phone's GPS and donated 10-25 cents to charity of your choice.
8. Speedo Fit: Tracks distance and duration of swims, provides technique and challenges.
9. Couch-to-5k: Beginners runner regimen that trains for a 5k in 2 months.
10. Runkeeper: Track your runs, walks and bike rides.
11. My fitness Pal: Food diary and calorie counter with energy expenditure calculations.
A huge rewarding aspect of my job is the requirement of 20-30 minutes of personal development each day. I fulfill my requirements by listening to audio books on my phone. My most recent obsession has become The Miracle Morning. If you have not listened to, or read this book I highly recommend it. It provides all the tools needed to get up early and set the start of the day right to have an amazingly productive day.
This is how I have become an early bird to knock out my workouts by 6 am and get half my to-do list done before most people crawl out of bed.
I know you've heard it before, the speech from me and many others about diet and exercise combo. Many people put a number on it saying weight loss is 80% diet 20% physical activity or whatever. I'm not going to put a number on it because there is no scientific research (that I am aware of) that can give an exact number. But I will tell you from personal experience, seeing it within my clients, and studying the research, diet is a large overall contributor to weight loss.
A little piece of advice, you need to understand your nutrition needs, (calories, food groups, vitamins) in order to see the weight loss or muscle growth changes you are working for.
It can't all be done in the gym.
If you are working out to the best of your abilities and have a relaxed diet (diet meaning the foods you habitually eat, not a restriction) you will not see the physical improvements you are working hard for in the gym.
My experience: I have always dreamed of a toned tummy. I would go to the gym for 2 hours a day and after a year I didn't see the progress I was hoping for. I wasn't eating entirely bad; I was actually eating my definition of healthy. A typical day would consist of having eggs and spinach for breakfast, snacks throughout the day, something consisting of ground turkey for lunch, chicken and brown rice with veggies and whole wheat toast for dinner, followed by a mid evening snack consisting of peanut butter and in a tortilla. Each weekend I would allow one day to eat whatever I wanted which was usually a burger or pizza. This wasn't working for me, although it sounds considerably healthy compared to many other things I could have been eating.
I started seeing the progress I was working so hard for when I finally got my diet lined up with my workouts. I think the barrier many of us unknowingly struggle with is thinking we are eating all the right things at the right times. For me, it was a matter of being uneducated.
3 things happened when I began to see progress:
1) I started to understand how many servings of each food group to eat for my caloric target.
2) I started corresponding my workouts with my diet. (Depending on my workout for the day I will eat more or less of a food group.)
3) What time throughout the day I should be consuming each food group.
Your nutrition plan (I choose to say nutrition plan instead of diet plan because of all the negative connotations that comes with "diet") should be set up along side your workout program. It doesn't need to be overly complicated. You do not need to weigh your food or count your macros. What made it easier on me when I was starting was counting my calories for a few weeks (with the app Fooducate) to ensure I was eating enough. Then I used portion control containers which allowed me to eat a number of colored containers per day corresponding with the food groups. After a few months of tracking and trial and error, my diet became a habit and I no longer track anything. I now just eat the foods I love and know to be healthy, at the right time of day, and coordinate my workouts with my meals for each day.
If there is one piece of advice you take away from my blogs, it is to get your diet on track with your exercise. The two go hand in hand.
As I was doing the 6 am Boot Camp this morning I found that my mind was coaching myself through the workout. Pushing a 120 pound box 20 meters down the turf my mind was saying "PUSH! 15 more yards, 10 more yards you got this, 5 more you're almost there!" And I realized that not everyone has the ability to occupy their mind with encouraging thoughts during a tough workout. One thing I've always told my clients is, "Your mind fails before your body does!" If you're telling yourself you can't do it, your mind wont allow your body to.
Here are five strategies I use to get my mind right:
1) I go into the workout knowing it's going to be hard. In my head as I'm warming up I tell myself, "Yes, this workout is going to be tough. It's going to test my limits." Setting yourself up for a hard workout will prepare your mind. This way there will be no surprises.
2) Train your mind to be your own personal trainer. You hear Jillian Michaels yelling at her clients, "PUSH, lets go! Don't slack. You're better than this." Say these things in your head when you start to feel like giving up.
3) Think about the point of working out. If you got up early, or you made it to gym, why half ass it if you already took the time get there. To me, half assing a workout is the same as not working out at all. I'd rather skip a day then not try my best during a workout. So in my mind I tell myself "You got up at 5am to be here, make it worth it!" or "you took an hour out of your day to be here, don't waste this time!"
4) Picture your motivation in your head. When I'm struggling through a workout, and yes I struggle every day, I picture the goals I'm striving to reach. Visualize the body your working hard for or the race you want to finish!
5) Count reps in your head. If I have 25 push ups I typically count to 10 then start over at 10. Then the last 5 aren't so hard. It's tricking my mind into thinking I haven't actually done that many.
You can be your best motivation and your biggest barrier. Don't limit yourself by having a mindset that is occupied by the word cant.
If you want more than just a list EMAIL ME! I'd be happy to help you make a personalized nutrition guide to fit your schedule.
It's my 23rd birthday and I feel perfectly content where I'm at right now. My passion for health and fitness has allowed me to help an incredible amount of people improve their quality of life and my fitness business is starting to take off! I just moved to Texas, I'm living with the man of my dreams and finishing up my internship to complete my degree in Exercise Science and Health.
But, I'm standing at a crossroads. I have been describing my immediate future as viewing a blank slate, but that's not what it is. I am literally standing at a fork in the road. I've realized that for once in my life I have options. I'm not tied down by school or work and I may be broke but I'm not letting money get in my way. Although I may be content where I'm at now, my heart races for more.
My goal for the last 6 months has been to dedicate all my time to my fitness business after my internship in August. As many of you know, my plan is to become successful enough, through coaching, to provide aid for the children I worked with in Ghana, Africa. The only thing is, I don't want to wait. I am in contact with a woman there who has been helping in Ghana for the past year and they need help getting the kids in school and fund-raise for the tuition.. THIS August/September.
But, I have a year lease in Texas, I have a dog, I have a business, I have the love of my life here. I could also potentially start personal training for secondary income. Granted I would probably only take off to Africa for a month or so, but that's still a big commitment. This upcoming opportunity wouldn't be anything that provides any sort of income either but this is where my 2nd passion is, Global Health and Community Development.
My other option is to stay and focus on getting myself financially stable. I believe in Beachbody coaching and my ability to help people lose weight, I just need to dedicate enough time to it to grow it into the business that many successful coaches are living off of. Through Beachbody, a few years down the road, I'd be more capable of providing my own income to this community in Africa.
My other thoughts have been to try for the Masters of Public Health Program again here at Baylor. My internship at the Public Health District has been going pretty well and I have been able to propose ideas, meet many top level coordinators in the community as well as interact with non-profit organizations here in Waco. In other words, my foot is in the door and I'm making many connections within the community. Baylor may accept me the second time around.
And lastly, I have a pending opportunity to go to Ethiopia with Run for Water to fund-raise and assist in building a well for a village. It would only be a two week trip but would require a lot of funding, which I don't currently have.
So this blog is a bunch of thought vomit because I need you're advice. I hear from many of you that you read my blogs daily and I can see on the stats that an average of 600 people read my blogs daily. So can we switch roles for one day and instead of me giving you advice, I'd love to hear your thoughts.
Prayers are also very much appreciated as I know God has a plan for me and my life and I am eager and excited to see where this crossroads takes me!
1. Carbohydrates make you fat (FALSE)
Carbohydrates are not only your main source of energy but your muscles also need them for muscle contraction. As long as you’re not sedentary and you’re burning calories you’re consuming, carbs are your friend. Try switching your carb intake to whole wheat bread, rice and pasta options, bananas, apples, healthy low sugar protein bars, spinach tortilla wraps etc.
Avoid carbs such as buns, dinner rolls, white rice and pasta noodles, and highly processed crackers and chips.
2. Less food is better when trying to lose weight (FALSE)
When expending more energy you need more energy. Food=energy. It’s commonly promoted that weight loss is a calorie deficient result. But for someone who is becoming more active and eating more cleanly the weight loss will come from the shift in energy expenditure and unhealthy to healthy foods. So my advice is to eat more (because your body needs it) just eat clean!
3. Salads should not be eaten with dressing in order to lose weight (FALSE)
Eat your salad with dressing, my goodness. I get mine on the side and dip each bite instead of drowning my greens in ranch. Fun fact though, your body actually needs the fats in the dressing in order to properly absorb the nutrients in the vegetables you’re eating.
4. I shouldn’t eat breakfast before working out (FALSE)
If you workout in the morning what energy are you expending? In other words, the energy source you are using should be coming from food. If you skip breakfast and workout your body likely won’t have fuel to burn off. Resulting in lightheadedness or nausea.
5. I shouldn’t eat past 6 pm (FALSE)
I urge all my clients to eat when they are hungry. If you’re hungry at 8’clock at night, choose a healthy option, but don’t go to bed hungry. Sure you don’t need the energy to go to sleep for 6-7 hours, but if your stomach is churning then your body needs food. It’s always a good choice to drink a protein shake or eat something light before bed to help muscle growth and recovery while you’re sleeping. Avoid carbs this late at night though.
6. Lifting weights will make me bulky and too muscular (FALSE)
Girls tell me this every day. No, lifting weights will make you more fit and allow your body to become more efficient at burning fat. I’m 5’6 and weigh 110 pounds, I lift weights and experience muscle growth, and unless I flex you can’t even tell. The women you’re scared of looking like with the beastly arms have chosen to look that way; they’re lifting extremely heavy weight, likely 5+ days a week and they’re diet is dedicated to muscle growth. Those are their goals and how they want to look. Trust me, you will not bulk up by picking up a weight..
7. I need to do all cardio in in order to burn fat (FALSE)
Lifting weights burns fat believe it or not. They best way to burn fat is to cross train. A combination of cardio and resistance training exercises is scientifically proven to aid in fat burning. When you work your muscles (resistance training) your body is breaking down and recovering those muscles all day long, burning more calories as it goes. Whereas, once you stop doing cardio you stop burning calories right away. Also, the more muscle you have the more calories your body burns!
8. If I do a ton of abs my abs are bound to show up (FALSE)
A couple things on this one: You need to do a variety of abs, you need to alternate days where you work your abs, and with any exercise you do your abs are always working. Doing the same abs every time you work out will allow your muscles to get use to those exercises, you need to mix it up to see growth. Working your abs every day will fatigue your muscles and not allow them to recovery properly, stunting their growth. Lastly, nearly every exercise works your core. Doing cardio and resistance training will allow you to burn the fat needed to uncover your abs, as well as build up the abdominal muscle.
9. Working out twice a day is going to make me fit faster (FALSE)
Your muscles need recovery time. If you’re going to work out twice a day, be strategic about it. Do cardio in the morning and resistance training in the evening. Also, make sure you’re eating enough to expend this much energy in a day. You won’t see progress any faster if you’re working already fatigued muscles from that day and if you’re not properly fueled.
10. My muscles are so sore from yesterday so I have to take the day off today (FALSE)
It’s actually better for your muscle recovery to be exercised while they are sore. If you’re really sore and sit on the couch all day, your muscles will fatigue more and you’ll feel stiff, making you more prone to injury. Doing light workouts on the sore extremity is perfectly okay the next day. Doing squats two days in a row, however, is not okay. It’s also efficient to work lower body one day and upper body the next day. Saying your legs are too sore to work out today because you did squats yesterday is not a valid excuse. You have an entire upper body that needs conditioning too!
Sometimes the smallest things can aid in weight loss. And sometimes the smallest things can prevent it. Take a look at your daily routine and tweek a few things that could be beneficial to your health. Although a health and fitness program is best, making your lifestyle a healthy one all around is important. Scan through some of my ideas on how to make your lifestyle healthier without actually trying too hard.
Author: Denis Faye, M.S.
A while back, I decided to take back my night. It had been three years since my divorce, a hellish experience that had completely robbed me of my ability to sleep. 3 hours was an average night. 5 hours was a miracle.
Much like a good yoga workout, time heals all wounds, so eventually my pity party ended—but the sleep thing didn’t correct itself, so while life was okay, it was by no means awesome. My performance suffered athletically, mentally, and (most horrifically) in terms of that other thing people do in bed.
It’s by no means surprising. From an athletic perspective, a study from Stanford University shows that athletes who slept 10 hours a night showed a marked increase in performance. Another study out from the University of California, Berkeley, shows that healthy sleep habits help to “reboot” your brain, making room for new knowledge. As for the sex thing, just take my word for it.
The first step I took in addressing my sleep issue was to take all the tired, old advice you’ve read a thousand times. Some of it actually worked quite well.
Generic advice is just that: generic. That doesn’t mean it’s bad; it just means you shouldn’t be afraid to adapt it for your own needs. It’s a question of trying variations on the theme until something clicks. From there, I started to have some serious fun with my sleep project. Here are a few more tweaks that worked:
What they told me to do: “Make your bedroom an electronics-free zone.” The basic notion is that all those magnetic waves and glowing screens mess with your circadian rhythms and distract you from sleeping.
What I did: Like most Americans, not only do my iThings entertain and delight me during the daylight hours, but I use them as an alarm clock, a white noise machine, and a place to jot down things that occur to me in the middle of night—all crucial to a good night’s sleep. I wasn’t willing to give all that up.
However, I was willing to pare down. I use both my iPad and my iPhone for all of the above. However, I also use my iPhone for receiving phone calls and texts. Even if I disable the alerts for these features, it’s just so tempting to check texts manually at 2 AM because, you know, Commissioner Gordon might need me to go fight the Riddler or something. My simple solution was to sequester my iPhone to the kitchen each night and keep the iPad in my bedroom for more relaxing tasks. Bye-bye late night texting. Batman will need to save Gotham without me.
What you can do: Look around your bedroom. What do you really need in there? Even if you don’t believe in the whole magnetic waves thing, there are probably a bunch of buzzing, blinking lights you could do without. Ditch some, hide others in drawers, and put blankets over the rest.
What they told me to do: “Work out at night.” Why? Because the post-exercise cool-down process helps make you sleepy.
What I did: If I work out before bed, I’m amped. My brain’s on an adrenaline groove and I’m ready to take over the planet. What I need is something to wind down. Enter yoga. Yoga has a host of benefits, but it helps me around bedtime on two fronts. First, it acts as a mellow series of stretches that relax my muscles for slumber. Second, matching your breath to your movements--ujjayi breathing, they call it—takes focus. That, in turn, takes my mind off the baggage I accumulate every day. When I’ve mentally distanced myself from that pending 10,000-word deadline, it’s easier to hit the sack.
What you can do: Start noting how you feel after your various workouts. What pumps you up? What mellows you out? Maybe even track this in a journal. When you see relaxation patterns, start doing those workouts at night.
What they told me to do: “If you’re not asleep in ten minutes, get up.” This one comes from the idea that you’re probably not ready to sleep and lying there will only stress you out.
What I did: I have a Tempur-Pedic mattress and a down comforter. They’re reallycomfortable, so if insomnia hits me on a cold winter’s night, the last thing I want to do is press my feet on the cold, hardwood floor and go mosey. Instead of changing locations, I changed mind-sets. When I can’t sleep, I resign myself to the fact. I say, “I can’t sleep. Bummer. Oh well, I’ll just lie here and be comfortable.” For some reason, relieving myself of the burden of slumber works like a charm and I typically drift off in ten minutes.
What you can do: Some of us struggle with sleep. It stinks, but sometimes we just need to embrace it. A long-term sleeping issue can cause health issues, but if you have one lousy night of sleep, it’s not that big of a deal. So when you have a bad case of “the awakes,” think of it as an isolated case. Shrug your shoulders and accept that, worst case, you might be a little sleepy tomorrow.
What do you do when you can’t sleep?
One of my friends clients told her the other day that she never drinks water.. my jaw dropped when I heard the fluids she consumes consists of soda and alcohol. I realized that not everyone may know why your body NEEDS water and how it aids in your health and fitness. And that's when I started typing away. It's things like this that don't dawn on me that not everyone may be informed. My daily life is going pee about 10 times a day and drinking a bottle of water every hour. The picture above is the amount of water I drank from 6 am to 4 pm in one regular work day. Those bottles hold about 25oz of water and I had about 3 more in the evening. So I drink around 200 oz of water per day.
When something is just the norm for you it's hard to know what to share and inform people on (cough cough, give me some blog ideas ;).
According to the CDC, water helps your body regulate it's body temperature, cushion joints, protect the spinal cord and other tissues, and get rid of waste. All that sounds pretty important right? Well, WebMD also says, your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
A few IMPORTANT things I'd like to touch on:
Sweat: With physical activity you sweat, or you should be! Well that sweat is how your body is cooling down. It's a bodily fluid, it's water!
Muscles: Especially when you're on a workout regimen your muscles need water too! "When muscle cells don't have adequate fluids, they don't work as well and performance can suffer," says Kaiser Permanente Nephrologist Steven Guest, MD.
Toxins: "Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate," Says Guest. Imagine if all you drank was alcohol and soda. You're putting toxins into your body, and your body has no way of getting rid of them because it's deprived of water. YUCK.
A few ways to tell if you're not getting enough water:
1) Notice your skin, is it dry and flaky?
2) Notice your urine. Does it smell? Is it a bright yellow or orange color?
3) Are your muscles fatigued?
4) Are you getting constant headaches?
5) Do you feel hungry even after having just eaten?
6) Is your mouth dry?
7) Are you constipated?
8) Are you hot all the time or feel dizzy during workouts?
How much should I be drinking? Many say at least 8 -- 8oz glasses of water per day, I agree I say AT LEAST that amount!
According to Robert A. Huggins, PhD, of the University of Connecticut, how much water you should drink each day really, truly depends on the person. He says that Fluid needs are dynamic and need to be individualized from person to person. Factors such as sex, environmental conditions, level of heat acclimatization, exercise or work intensity, age, and even diet need to be considered.
Rule of thumb, when you're thirsty, you're already dehydrated. Drink water not soda to clench your thirst!
"All behaviors come from underlying desires and changing the root cause of that behavior could have more affect." - Anne Hsu, a Behavioral Scientist at Queen Mary's University of London.
Chocolate. Cookies. Brownies. I crave all the yummy creamy delights with ice cream on top! For a while I was eating ice cream every single night.. sometimes even in replace of dinner. I’m not kidding. I thought that since I spent an hour at the gym it wouldn’t matter. And then I wondered why I wasn’t seeing progress!
I hear from a lot of people who get discouraged because they work so hard and yet they aren’t seeing the results they envision. It’s difficult to desire progress and use it as your motivation each day only to feel you have not improved months later.
Well, something many of these people have in common is submitting to their cravings. Even if it’s not every day it can still make an impact on your progress. Often time people will eat clean for 5 days and allow the weekends to be a free for all with alcohol and all the foods they restricted during the week (pizza, burgers, ice cream). Even if you’re eating clean most of the time, all the garbage you’re allowing 2 days of the week is going to set you back.
Many people try and take an 80/20 approach at their diet. 80% of the time they eat clean, and 20% of the time they give in to their food cravings. But what people don’t understand is that the 20% doesn’t mean 2 days out of the week you can just eat whatever your heart desires all day long. In my opinion, what 80/20 really means is maybe Saturday you allow yourself the bowl of ice cream (but let’s not go crazy, only have 1 serving (3/4 cup). And then maybe Wednesday you treat yourself to a dinner out. Another example is, if you have a wedding or a dinner party, or some social event, you can eat the food! Use that as your 20%, just plan ahead.
Personally I do 90/10. 10% of the time I give into my cravings. It’s typically about 1 weekend a month and it usually falls on some holiday or monthly celebration, or it’s around that time my body needs a cheat meal.
Here are a few ways to get rid of your food cravings to stay strong during your 80%:
1. "If you hijack that part of the brain [imagining the food] then it can't sustain the craving anymore," - Anne Hsu. Check out the app, called iCrave. It’s designed to hijack people's thoughts by asking them to do certain tasks with intention to interfere with the food they were imagining beforehand.
2) A study recently showed that the computer game Tetris, if played for just three minutes, can weaken cravings for food, but so does drugs, sex and sleep..(& I’d recommend 2 of the 3).
3) Alternatives: Grapefruit, small red baked potatoes, carrots, and salads filled with greens and fiber. These foods work by filling people up quickly, but they all work by buying time, particularly the grapefruit as the slow, strategic method of eating one can lead to a craving forgotten. - Mary Beth Sodus, a Nutritional Therapist and Registered Dietician at the University of Maryland Medical Center.
4) When you try these alternatives be MINDFUL about it. I’d advise, if you’re craving ice cream, eat something that has the same texture as ice cream, maybe some healthy yogurt (you could even freeze the yogurt). While you’re eating this alternative close your eyes and feel the food on your tongue. Let your taste buds savor it and imagine that you are eating that yummy bowl of ice cream you were craving.
5) Think about why you’re craving this food item. Is it because you just finished dinner and you want dessert? Maybe you’re an emotional eater and something’s bothering you. Or quite possibly you’re just bored. Be mindful of the root of your cravings and maybe you can cater to the underlying cause.
6) Shakeology: Shakeo is a superfood nutrition shake that has all the vitamins, minerals, probiotics, prebiotics, antibiotics and protein your body needs to help curb food cravings!
Tanner and I are constantly hearing from clients that are frustrated with their progress. After just a few questions and evaluating their diet we often realize athletes are plateauing because they are not consuming enough energy to fuel their workouts. He was questioned just the other day by an athlete that thought his advice would have her eating to much. But trust us! If you're working hard you have to fuel your body more!
Diet: the kinds of food that a person, animal, or community habitually eats.
Everyone has this misconception that a diet is a restriction or limitation of foods.
A deficit of calories or cutting out food groups.
No. No. No!
****My diet is my lifestyle. I choose to eat healthy, but it’s a maintainable consistent diet. I don’t deprive myself of calories, I don’t miss out on social gatherings because I’m “dieting” and I definitely don’t cut out food groups!*****
Additionally, I don’t go more than 2 hours without eating. This is especially important if you are trying to lose weight.
When you go hours without eating, to the point where your stomach is aching your body is in catabolic status. Meaning it thinks it’s in starvation mode. If you are in this status once every day, or more than once a day your body starts to store all the fat it can, making it impossible for weight loss! If you’re familiar with this, you may even be having a hard time building muscle. This is because your body is utilizing the proteins as an energy source because that’s its last option!
>>Eating every hour and half allows my metabolism to be turned on all the time. I’m burning the energy I’m eating and constantly keeping my system active. This allows my body to become more efficient at burning fat.
So if you’re someone whose been trying to lose weight, going to the gym every day, maybe twice a day, and eating 1000-1200 calories but not seeing any weight loss, maybe even weight gain, that’s because you’re not eating enough! If you’re on a workout routine and you’re highly active, eat AT LEAST every two hours.
FUEL YOU’RE BODY
Please email me if you're interested in a FREE nutrition plan!
Energy, Metabolism, Basil Metabolic rate: this is a complex system. I’m going to try my best to break it down into simple terms for you all.
Did you know, you can speed up, slow down, or keep a constant metabolism?
Ever read an article that says “11 ways to boost your metabolism”?
This is referring to ways you can train your body to become quicker and more efficient at utilizing the energy you are putting into it. AKA: training your body to become efficient at burning calories instead of storing them for later. Exercise is an efficient way to do this.
Energy expenditure is an important concept to understand when trying to lose weight. Energy you are using during your workouts or daily tasks need to be fueled with energy you are putting into your body (food). The issue with overweight individuals is typically that they put more energy into their body, than they burn off during the day.
Energy in- energy out
Similarly if your energy expenditure is higher than your energy intake your body will store more of the calories you are putting into your body.
Digestive Metabolism: The function of your body breaking down consumed nutrients to use for energy, cell repair, or to store for energy later on.
If your body doesn’t need energy, because you are sedentary, it is likely the calories you consume will be stored instead of expended. Due to this, your metabolism will likely slow down because your body isn’t in urgent need of energy, causing weight gain.
Once you start working out (expending more energy) your body will need to be fueled with energy (calories) to match the expenditures. Due to increased energy levels, your body will utilize the nutrients you metabolize as energy right away, instead of storing them for later use.
Increasing your metabolism is expending more energy, consuming energy to fuel your expended energy, as well as (many researches have suggested) consuming energy more frequently throughout your day. Consider when your metabolism is working throughout your day; typically following a meal.
Most people I have experienced only eat breakfast, lunch and dinner, and often times not even breakfast. This means your metabolism is active 3 times per day. Doesn’t it make sense that the more often you do something the more efficient you become at it? Just like anything else, the more you activate your metabolism the more efficient your body becomes at burning calories.
However, we don’t want to overload on calories, so making sure your eating every couple hours is important, only as long as those are nutrient dense calorie foods and you have a fitness routine.
Additionally, the more “fit” you become the more efficient your body becomes at burning calories. Why? You’re muscles are growing which means your body is breaking down and repairing cells which requires more energy. In this process, your metabolism is becoming efficient at utilizing calories as energy right away, keeping storage levels consistently low.
Slowing down your metabolism can also happen if you are one of those individuals who skips a meal or goes hours without eating. Many people think that by not eating they are using the fat storage sources of energy, and ultimately losing weight. But in reality you are starving yourself so your body thinks it needs to store as much fat as possible for survival and to use as energy later on. When you begin to consume calories again, or the few calories you do consume while starving, your body will store as much as possible and have a terrible time adjusting back to a normal metabolism.
Have you ever been on a workout regimen and you just can’t seem to lose any weight? It is likely that you are not consuming enough calories for your body to fuel your workouts so it thinks it’s starving, saving all the fat sources it can, making weight loss extremely difficult. ( I can’t emphasize this enough)
Skipping meals or dieting will not aid in the weightless process. You may see weight loss right away but it is likely that loss will plateau or the weight will be gained back within a few weeks. It is important to alter your metabolism proportionately to your energy expenditure and create a diet that will allow consistency and can be maintained for a long period of time.
-Kodie Talley Fitness
B.S Exercise Science and Health
Founder of A.M.P.I Fit
A few sources I used for fact check: https://nupro.net/overweight-understand-your-metabolism-digestion/
Summer is coming whether you're ready or not!
Do you want to make June your best month yet? Let's get ready for pool parties, lazy days on the beach, or even just rocking that cute summer dress at work. Currently, me and 15 other women are hitting it hard this month to be as confident as we should be by July!
Here's my tips for you!
1. Sit down and set goals for the month. This list can include nagging things you've been putting off and want to get done, it can include (and should include) what you want to accomplish within fitness, and add a few bullets of tasks or goals to CRUSH that are going to move you forward in life.
2. Find an exercise program that you love & start right away! Summer is coming whether you work out or not! I know so many people who have purchased a program and say they'll start Monday. Well, which Monday, because 7 have passed since they told me that? DON'T put it off, even if you get your program mid week, why wait?
3. Get up early. There is no daylight to waste! Get up, be productive, and crush those goals you wrote done. I'm not a morning person, I don't like working out in the morning. So if I'm not feeling my workout at 6 am, I do other things to make space for my workouts in the evenings.
4. Create a healthy obsession with your workout programs! My day is not complete without my workouts. I am OBSESSED with it in the way that my rest days are the days I feel off! Being obsessed means: a state in which someone thinks about someone or something constantly or frequently especially in a way that is not normal. It doesn’t mean over the top burning too many calories or not eating enough. HEALTHY obsession, I’m going to create my own definition here: a state in which a person becomes so fixated on benefiting their wellbeing that they are constantly thinking about or working toward improving it! !
5. Track your progress! Take before and after pictures frequently, take measurements weekly, and check your weight no more than once a week! June is going to look even better when you compare those pictures side by side at the end of the month!
6. Reward yourself at the end of the month. I’m looking forward to that moment I’m sitting by the pool this summer in my NEW bikini with no bulging but my abs! The best motivation is something your working toward. Whether that’s a beach vacation or the pair of Nikes you’re going to buy yourself when you hit your goals!
7. No cheating! You will never get through life without indulging on that warm, melted chocolate brownie with ice cream on top.. but for one month, JUST ONE MONTH I challenge you to a 100% clean diet. I'm doing it!
8. It takes 21 days to make something a habit: Make it a lifestyle not a temporary change. It will get easier I promise!
9. Find motivation! I have motivational quotes hanging all over my house and I listen to personal development audio books daily. Once you find what motivates you put it somewhere you will see it every day or listen to the audio every day. If you don’t have a reason to change, then when the going gets tough you’re going to quit.
10: Read an uplifting book! Or listen to an audio book (My new fav thing!)
11. Find accountability. Share your goals with your friends, your significant other, co-workers. Anyone who will listen. The more people you tell the more motivated you are going to feel in following through with your goals. Not only that, but maybe these people will crush similar goals with you and help you on a daily basis!
If you need help setting goals, establishing a workout program, and need accountability partners,
I am thrilled to be coaching my team through a program and I would love to share it with you!
I have been doing the Beachbody programs since January and it has significantly improved my health and wellness!
If you're ready to transform and prepare for summer..
I'm your girl
I have the knowledge and resources to help you in:
If you're interested in getting help in any of these areas inquire here:
1. Make a plan. If you don’t already have exercise within your routine, you can’t expect to be motivated to workout unless you have a time allotted to it. On the nights I go to bed without planning what time I’m working out the next day, 8pm the next day rolls around and I think of every excuse in the book as to why it’s too late or why I may as well start the next day. MAKE A PLAN the night before, or even better, on Sunday schedule your week, workout included.
2. Mentally prepare yourself. I set 6am as my workout time and I get it done because I’m mentally prepared for it when I go to bed. There’s no if’s and’s or but’s about it. It’s not like a “oh Ill set my alarm for 6 and see how I feel” kind of thing! NO if you don’t mentally prepare yourself the night before you’re not getting out of bed for it.
3. Building up a little bit of guilt for missing a workout IS NOT a bad thing. That guilt is what’s going to get you out of bed in the morning and soon enough, once you start to see progress its going to become an obsession..
4. Which brings me to number 4, make it a healthy obsession! My day is not complete without my workouts. I am OBSESSED with it in the way that my rest days are the days I feel off! Being obsessed means: a state in which someone thinks about someone or something constantly or frequently especially in a way that is not normal. It doesn’t mean over the top burning too many calories or not eating enough. HEALTHY obsession, I’m going to create my own definition here: a state in which a person becomes so fixated on benefiting their wellbeing that they are constantly thinking about or working toward improving it! Wooohooo that’s good stuff!
5. Track your progress! You won’t get anywhere unless you know where you’re going and what you’re leaving behind. Take before and after pictures frequently, take measurements weekly, and check your weight no more than once a week! If I feel like I’m looking good or making progress I take a picture, two weeks later I look at that picture and compare. 9 times out of 10 I look better after two weeks and THAT is what keeps me going!
6. Build up to something. I’m looking forward to that moment I’m sitting by the pool this summer in my bikini with no bulging but my abs! The best motivation is something your working toward. Whether that’s a beach vacation or the pair of Nikes you’re going to buy yourself when you hit that goal weight, it’s that light at the end of the tunnel, the reward, the voice in your head when you’re pushing through your workouts or that thought that comes to mind on those day’s you’re deciding “Gym, or no gym?” pfft, yah right, no gym?! What does that even mean?
7. Cheat! You will never get through life without indulging on that warm, melted chocolate brownie with ice cream on top.. and why would you want to! Set one day a month where you allow yourself those indulgences. My secret is dark chocolate Hershey’s squares on those nights I’m really craving something sweet.
8. Make it a lifestyle not a temporary change. The word diet gets such a bad rap. Did you know diet means: The kinds of food a person, animal, or community habitually eats. BUT I literally just typed in diet to Google like I would any other word looking for a definition, what came up for the first ten options all included weight loss and restrictions, my point exactly! The word diet does not mean weight loss, does not mean restrictions, does not mean temporary. SO my advice is think about your diet as the food you consume regularly, consistently, and is maintained over a long period of time.
9. Find motivation! I have my motivation of a Nike model hanging on my fridge. I have pictures of myself at my worst and at my best. I am my own motivation along with that Nike running model hanging out in my kitchen. Once you find what motivates you put it somewhere you see it every day. If you don’t have a reason to change, then when the going gets tough you’re going to quit.
10. Set goals. I set goals every month. I may not achieve all of them, but as long as I’m moving forward I am happy. Your goal could be your goal weight, a certain number of pushups/pull ups, goal mile time, anything you can work toward that you will know you’ve been successful when you reach it. My goals are mostly about physical progress. Whether that’s physically feeling energized and healthy or looking toned and fit!