*Teaser: This transformation picture of us was 8 weeks of progress. Kodie ate 2 days 3 servings carbs, 1 day 1 serving carbs alternating, & Tanner's carb consumption was strategic according to mode of exercise.
Ketosis Diet: What is it and is it beneficial?
The Ketosis diet can be characterized by high fat, low carb. The goal of the diet is to force the body to produce ketones which are created from the breakdown of fats in the liver. This does not happen from starving the body of calories but it stems from starving the body of carbohydrates.
Benefits you can find on the web of the Ketosis diet:
1. Control of cholesterol and blood pressure
2. Decreased acne
3. Increased energy and normalized hunger
4. Increased mental focus
5. Control of blood sugar
6. Increased weight loss
But wait..don't those benefits sound familiar? Isn't that what every "diet" does? Stay tuned for tomorrow's post regarding all types of diets and find out THE MOST BENEFICIAL ONE!!!
Back to Ketosis...
An example Ketosis meal plan will lead to a macronutrient breakdown of: 10-25% carbohydrate, 25-40% protein, and 35-65% fat. As I have referenced many time, fats are much more dense in calories than the other 2 macronutrients. For example, 2 pieces of Dave's Killer bread are about 240 calories. 25 almonds are about 180 calories. This forces someone on the keto diet to ingest a lot less food in comparison to the typical meal plan with macro balance. This is beneficial for some that are on the go constantly and are not big eaters but for those of us that enjoy quantity of food, this really limits intake.
Exogenous Ketones: Another supplement that increases laziness and ensures results
Uh huh...typical of a supplement company to promise something that allows for results without having to work for it. When asked about "supplements" my answer is always the same: they are called supplements because they are supposed to aid in results for someone on a regular diet and exercise program. There is a place for supplements but they DO NOT create the results, hard work and consistency do. The supplement industry relies on marketing and empty promises and has led to companies reaching new heights in sales over the past 10-15 years.
I am not saying supplements are evil, I utilize many. What I am saying is that they are of no benefit if a person is not playing their part in their diet and exercise.
Exogenous ketones, however, could be making things worse for the common dieter and weight lifter.
This supplement is said to put the body into ketosis without having to deplete the body of carbohydrates or be in a fasted state. Remember from Part 1 that ketosis is a metabolic process where fat is broken down in the liver to create ketones.
The benefits stated by companies selling the product are anecdotal evidence of weight loss and these can be true. People ingesting their product may be seeing weight loss but by now you should know that the only way to lose weight is to be in a caloric deficit not "ketones increasing the body's ability to burn fat despite your diet and exercise regimen." In my opinion, the increased motivation from trying any type of new supplement can lead individuals to lose weight because they become more attentive to their diet and exercise. But, are these companies talking about the results that many consumers don't get UNLESS they focus on their diet and exercise? Nope.
Are ketones actually making fat burning more difficult? Probably...because ingesting them means the body goes into survival mode and stores fat rather than burning it. If the consumer is not on a low-carb diet or depleted of glucose then the body will store the glucose it does have because it is the first source of energy the body utilizes. This can also lead to insulin secretion which leads to removal of blood sugar from the liver and it is stored as a survival mechanism.
Going into ketosis simply means the body is burning fat as energy, decreasing fat within the body. This can be done through normal mechanisms such as depletion of carbs through long distance endurance activities or decreased intake of carbohydrate within the diet. This takes energy from the body to do, leading to fat loss. Ingesting exogenous ketones takes no energy for the body and actually decreases the body's ability to burn fat when not in a ketosis state.
Who can benefit from exogenous ketones?
An aerobic athlete can utilize exogenous ketones for added energy when in a ketosis state. This is long duration activities such as bicycling, jogging, etc. The average weight lifter will not benefit from the consumption because of the reasons listed above.
Bottom line: no supplement trumps a lifestyle of health and fitness. If someone actually creates a product that leads to instant results, I will let everyone know!
MS Exercise Physiology
A lot of my social sisters (I just made that up for girls I've become good friends with on social media hehe), have been asking me what exactly I do as an online coach. Is this actually a business? How do I make money? Is it MLM? etc, etc
So sister, let me tell you!
As an online coach I have three communities I work with.
I help people on their health and fitness journey by sharing my fitness experiences. I set them up with a systematically created fitness program, nutrition guide, and support group that has been created by the top fitness professionals in the world. I select a program targeted toward their favorite form of exercise and their weight loss goals. I then I keep them motivated and accountable to stick with this healthy journey!
Simply, I host my client community in a group on Facebook, I keep them accountable to workout daily, find answers to their questions and encourage them along the way!
I mentor other fitness enthusiasts to successfully seek out and support their own client community. I provide daily training and mentorship in social media branding and business development.
Our coaching community is a tribe of like minded women who are ambitious and hardworking. I've never been a part of such an encouraging and supportive community in my entire life.
Social media community
As a health and fitness coach I represent myself, my brand, my way. I provide valuable content on social media that is intended to improve the lives of those following me whether that be physically, emotionally, spiritually or otherwise. I build relationships through social media by interacting and building relationships with my followers on Facebook and Instagram through comments & messages.
So how is this actually a business?
I am building my personal health and fitness brand on social media using programs and guides that have been proven to change lives, as a vessel to help other people. Using the Beachbody programs has provided me with a platform to influence people with my passion while earning an income. Beachbody provides all the business infrastructure needed to generate revenue and build my brand as a small business. As a coach I am considered self employed. I create my own hours, build my own personal brand (Not Beachbody's), and earn according to my own work ethic.
So how do you earn an income?
I only earn an income if I am successfully changing the lives of others. There is no income guarantee and it is based off of your own skill, hustle and work ethic.
Each client that I help get started on their fitness journey with a program selected just for them, I earn a commission.
Each client that I continue to help get results month after month, I earn a commission.
Each coach that I successfully mentor to build their own clientele, I earn bonuses.
At the end of the day, I am earning an income by introducing people to a tool that can change their life, making sure they use that tool the right way and continue to use it to transform their health. Coaches & Clients.
If you're interested in chatting with me about joining my team of coaches, I'd love to hear from you! A new coach training session is starting this coming Monday!
The fitter you get the better your bodies ability to burn fat becomes.
In other words, the more muscle you have, the more efficient your body is at burning fat.
With that being said it's most beneficial to participate in an exercise program that encompasses both 'fat burning' and 'muscle building' exercises. Cross training involves exercising at high intensity, resistance training, and endurance. Although you want to shed the weight, only participating in high intensity cardio may not help you lose the weight as fast as cross training.
In other words, alternating high intensity exercises (cardio) with resistance training (muscle and strength based exercises), and longer duration exercises will increase your bodies fat burning efficiency, help you gain muscle and improve cardio respiratory endurance.
Muscle weighs more than fat.
Many reasons why the scale should not be a measurement of your success. All of the programs I offer incorporate the cross training method which again, has your body building muscle while you burn fat for the duration of the program. Due to this, your weight fluctuates. As you shed fat your weight will decrease, but as you build muscle your weight will increase. It's completely normal to fluctuate 2-5 pounds
Don't focus on the fat.
Focus on following your program as per the scheduled exercises and eating healthy.
Focus on improving your performance each week.
Focus on building strength.
Focus on pushing harder.
Focus on improving your overall health, and the weight will reward you!
Energy. Where does this goof ball get her energy!?
It's My. Biggest. Struggle...
There are so many reasons we may struggle with low energy levels.
It's a constant battle for some of us. I have battled low energy levels for what seems like my entire life. I honestly just came to the conclusion that I suck at sleep. I would feel like I slept through the night but I never wake up feeling refreshed. I finally found out I have two chronic diseases (Poly Cystic Ovarian Syndrome, and Crohns Disease), both of which cause fatigue and low energy levels.
So what do I do to sustain? How do I get through the day?
Things to consider:
#1. How many carbs are you eating?
Carbohydrates are feared. People who are trying to lose weight immediately cut carbs. However, carbohydrates and fats are your bodies main energy sources, so if you cut one (or both) down to minimal consumption you'll likely feel drained by 2pm.
My suggestion? Add in a serving of carbs for breakfast and lunch and see how that effects your energy levels for a few weeks.
#2. How many calories are you eating?
Calories = Energy.
People look at a nutrition label and they see calories as a big scary number. As if 200 calories on a label is a lot.. but what matters is what makes up those calories, not the total amount. So next time you see a label that says 200 calories, think of that as 200 energy and then check out the rest of the label to see what nutrients are within that amount of energy. If you're low on energy, it's likely that you're not consuming enough calories. Use this simple (estimated) calculation to find your target caloric intake:
#3. What are you consuming?
Low energy can mean lack of nutrients. If you're eating fast food every day, your body isn't getting the nutrients it needs to sustain.
#4. Are you overweight?
If you're overweight your body has to work harder to function and perform daily tasks. This sucks more energy out of you than someone at a healthy weight. If you're overweight and your sick of feeling sluggish and tired all the time, let's get you on a fitness and nutrition plan to lose 15 pounds within a few months. Your energy levels will improve within a few weeks of starting a program with me!
#5. Are you unwinding?
Stress is a factor in a lot of health issues. For myself, stress causes me to lose sleep and drains my energy faster. So to make sure I conserve energy throughout my day:
#6. Are you drinking enough water?
#7. Are you eating enough protein? Muscular fatigue can make your entire body feel drained and sluggish. If you have prolonged muscle soreness it's likely you need to up your protein intake.
I get through my days with enough energy by:
Pre curser, I know there are a lot of health conditions that make weight loss more difficult for some people, however, for everyone else, I honestly believe we over complicate it.
There are so many diets on the market these days, Whole 30, Ketosis, Paleo, Gluten free and so on..
There are so many quick fixes on the market these days, wraps, detoxes, teas, weight loss pills and juices..
You see, it's so easy to get overwhelmed and make your weight loss journey more complicated than it needs to be.
So allow me to be super brief in this blog and keep it simple.
To lose weight you must have a caloric deficit.
Meaning, you must burn off more calories than you consume in a day.
Weight gain is caused from eating more than you burn off.
Weight loss is due to burning off more than you eat.
To see weight loss, you must have a caloric deficit of 500-750 calories.
For example, if you weigh 180 pounds, and you're eating a 2000 calorie diet and not exercising you won't see weight loss because you're not burning enough calories.
If you weigh 180 pounds, you're participating in an exercise program of at least 30 minutes per day and you're consuming 1500-1600 calories you will start to see weight loss.
Here's a calculation to estimate your caloric target:
Understanding the number of calories you should consume daily is KEY to your weight loss journey. Know this number, consume this number & exercise.
Keep it simple!
12 is a set number that represents a moderately active lifestyle.
450 represents the number of calories you will burn off in your workout + your daily activities.
(*Remember, just for your body to function it needs energy, this is called your resting metabolic rate. Burning off more than you eat does not mean consuming 1000 calories and burning 1500 calories.)
July Weight loss Challenge
For four weeks I am hosting a BRAND NEW weight loss challenge group with workout programs, customized nutrition plans, support, accountability & check in's.
If you're interested in more info fill out the contact form below!
Ever crawl into bed at the end of the night super tense, uncomfortable and unable to fall asleep?
Yeah, super likely you didn't unwind at the end of your day which could be detrimental to SOO many areas of your life. Not only does stress effect your over all wellbeing, mind, attitude, emotions.. but your physical wellbeing, your ability to sleep, lose weight, grow muscle.
Like my dad always says... REEELLLAAAAXXXX.
Here's a few of my favorite ways to relax:
A really hard nutrition concept to comprehend is that it can be just as detrimental eating too much, as it is to eat too little.
We all know, over eating and under expending energy causes weight gain.
In other words, if you eat more food than your body burns off you gain weight.
But what most don't understand is, if you don't eat enough for your body to efficiently function your body won't burn off energy. In other words, your body isn't getting enough energy (from food) to function which is causing it to hold onto the fats it can for survival.
This may prohibit weight loss and/or cause actual weight gain.
Women come to me all the time with the same issue.
I don't understand what I'm doing wrong. I'm exercising and I'm eating healthy. I don't eat too much, sometimes I skip meals or forget to eat. But the foods I'm eating are healthy. I may be eating 1000-1200 calories per day.
If you related to a few of those points, you are one of several women that struggle with this and you're likely not seeing the results you're working for because you're not consuming enough food.
You see, when you're exercising your body is performing in ways it's not use to. You're burning more energy, breaking down and rebuilding muscle, and introducing new stimulus to your neurons. These adaptions require more energy. When you eat too few calories your body isn't able to make the proper adaptions. Thus, you don't see weight loss or muscle growth, you may be fatigued, have prolonged soreness and not experience any strength gains.
So what can you do?
Use the following formula to calculate your caloric target..
[Weight _____ Ibs X 13 (active lifestyle) = ________ calories] - 750 (weight loss) = ______ caloric target
Ways to properly track your caloric target
It's Monday morning. Today is your day for a fresh start. Hit that button in your mind that tells you this day is a refresh. Give yourself grace for the past days or weeks or months that you've fallen off track, and let's get after the day that's been given!
How to rock your to-do list... but first, coffee.
Before I sit down and do anything on my list I brew some coffee and make myself something to eat.
I then sit with said coffee and start my to-do list if I failed to do so the night before. Typically, I wake up with a better perspective of my day if I wrote my to-do list before bed the night before. #planningahead.
The first thing on my to-do list is always - Clean - I find it way easier to stay focused if I don't have clutter around my desk, a bed to make, dishes to do, laundry to fold etc.
The key to all parts of your to-do list is to set a timer and GO.
I could probably clean for hours, so I set a timer for 30-45 minutes to get those little tasks done that will make my environment an easier one to be in with less distractions while I crush my day!
To do list so far:
After crossing out cleaning on the list I already feel more accomplished. I'm a pen to paper type of to-do lister. I have colorful pens (sometimes I color code) and a notebook where I write all my plans and ideas. Crossing tasks off the list give me so much satisfaction, it's weird.
Third task on the to do list is typically a task I don't really enjoy doing but is of high priority. It's one that might be time consuming, or something I push to the end of the day and procrastinate doing. For you, this may very well be exercising. It'd be the perfect moment, you've already had your coffee, you've had food, and you spent time cleaning to make time for digestion, LET'S GO!
For me, this is often my inbox or emails. Don't get me wrong, I LOVE hearing from you guys! I just wake up each morning with 14+ Facebook messages and several emails, it's hard to get pumped about responding to so many emails to strangers first thing in the morning. If I could call you or Facetime and chat about fitness all day I totally would!
Fourth task on the list.. quick and easy task. 10 minutes or less. One and done. Cross it off.
Fifth and sixth task on the list are two more priority tasks. The core of your day, what HAS TO GET DONE for your day to be a success. Remember, set a timer!
Seventh task.. eat! Yes, I write down when I need to eat so I don't get caught up in my list and drain my energy.
To do list so far :
I then continue to alternate the quick and the time consuming priority tasks.
The key to your list is understanding what is a daily priority and what could potentially roll over to tomorrow if you don't get to it. Don't confuse quick and easy tasks with tasks that are a waste of your time today. For example, I write down at the bottom of my list in a different color, all the tasks that I would love to get to if I had time, but could totally roll over to tomorrow with zero angst if I don't get to it. This may be a training video I ran into while accomplishing other tasks, a nutrition plan that I have a 48 hour window to create, or a package that needs to be mailed by the end of the week.
The key to success in anything you do throughout your day is organization and planning. When my days go unplanned I go to sleep feeling unaccomplished and anxious.
So, here are my top to-do list tips!
My to-do list
7:00- 7:15 Coffee and food
7:45- 8:15 Write blog
8:15-9:00 Respond to messages and emails
9:00-945 Dog Park + 30 minutes personal development
10:15-11:15 June business tracker
11:00-12:00 Plan coach training for June
12:00-12:30 Post in accountability group + coaching group
Roll over tasks:
Let's get after it!
Your health is more than about how you look. It's about how strong you are mentally, physically, and emotionally. Being healthy means you have energy, a positive outlook, you often feel inspired, confident, driven and you desire to treat yourself with the best.
This is why my June fitness mentorship opportunity is going to focus around Beauty. Abundance. & Grace. We are going to use clean eating and exercise to transform all the realms of your health. You'll get to watch your body transform while your mind and soul start seeing clarity as well.
Get ready, because beauty, abundance & grace are about to flow your way..
Netflix for fitness anyone? Choose from 500+ exercises and 20+ systematically created programs to get you the best results possible. Whether you want to up the intensity or have have fun while you exercise, I have 30 minute (do from anywhere) workouts you'll love!
Each program comes with a nutrition guide that helps you calculate the number of calories YOUR body needs to get YOU the best results possible. Together we will customize a plan according to your favorite foods and fitness goals. Don't count calories and never go hungry, I'll teach you how!
Check in with me & a community of women daily! We are on this journey with you to make sure you have all the support you need! We have a very casual exclusive Facebook group where we post daily recipes, tips and tricks, motivational quotes, and post workout selfies to help us stay on track!
Who is ready to commit to not only 30 days of fitness, but one full year of programs, guides and coaching?!
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This blog is going to share a little more of the complexities than my typical blog based on motivating and planning. I want you to know that all of this information is gathered from reputable sources, my college degree, and my experience. However, I am not a certified dietitian and all the information you apply to your own health and fitness lifestyle should be done at your own discretion.
You may not even be here to learn the science behind carbs and the different breakdowns. Maybe you simply want to know what to eat, how much and when to eat them! So I'll start with what I personally do!
Carbs are more than just breads and grains, so I'll break down the carbs in my diet based of food groups.
My serving sizes are based off my current weight and exercise program. I calculate my caloric target and then measure my portion with containers for each food group. The serving size each day depends on what mode of exercise I'm participating in in order to get the best results and recovery.
2-3 Servings of one of the following:
3 servings of veggies:
2 servings of fruits:
Continue reading if you're curious why I included veggies and fruits in my carbs list...
When we think of carbohydrates we either immediately want to indulge or we all have the following thoughts:
It’s actually more complex than that. Carbohydrates are our body’s main energy source and can be found in healthful foods like wheat, corn, rice, oats, barley, quinoa, rye and in fruits, vegetables and legumes. Did you know that fruits and vegetables are also a carb?
As we know, proteins, fats, and carbohydrates are the three nutrients in food. Each can be broken down further into different forms. For example: proteins into amino acids, fats into saturated and unsaturated, and for today’s topic, carbohydrates into sugars (such as fructose, glucose, and lactose,) and starches from vegetables, grains, rice, breads and cereals.
As carbohydrates are broken down into their different sugar forms they are categorized as simple or complex. Simple Carbs have 1 or 2 sugar molecules and complex carbs have a string of sugar molecules. Which one do you think is better for you?
Many of you probably answered simple carbs, because, well less sugar. However, simple carbs are entirely made up of sugar and often appear in our diets within baked goods, white bread, white rice, soda and fruit juices as raw sugar, brown sugar, corn syrup etc. Simple carbs are quick energy because they don’t require a lot of breakdown within digestion. However, there is no nutritional value in simple carbs.
Complex carbs have a string of sugar molecules as well as other nutrients such as fiber, protein and natural forms of vitamins, minerals and antioxidants. These carbs take longer to digest, which common knowledge might deduct that longer digestion isn’t beneficial. However, a longer digestion means that food is more complex, typically meaning that it’s packed with more nutrients and the longer digestion allows your body is able to absorb all the nutrients from that food. Not only that, but it will keep you full longer!
Apples, broccoli, oatmeal, brown rice, quinoa, potatoes, beans, peas and lentils are examples of HEALTHY complex carbs.
Many Fruits, vegetables and dairy are also technically made of simple carbohydrates but because of the fiber, protein and other nutrients, they act more like complex carbohydrates in the body and should be consumed daily.
I hope this helps! I know I get confused at times, as this is all pretty complicated material. If you want more of a break down on fibers, starches and more I found this to be an extremely simplified source at healthline.com and info on complex carbs