Thursday, August 20, 2015

4 Fitness Lessons I Learned the Hard Way




1. Rules are made to be broken. 

Eat every 3 hours, do cardio an an empty stomach, don't do cardio on an empty stomach, fruit is bad for you, don't salt your food... the list goes on. When it comes down to it there are no set in stone 'rules'. The reasons there are so many methods to health and fitness in general is because they've all worked for someone- not to say they all work long term or improve health, but it some way or another someone has succeeded by implementing one or many of these rules. That doesn't mean it's going to work for you and it also doesn't make it wrong to try another approach. Do your research, nourish your body, and remember you can always change your mind.

2. You don't need to be squeaky clean.

When I first started eating clean and working out, I'll be the first to admit I was super anal when it came to food. I went from 0 to 100 really fast and only ate the cleanest of the clean, wouldn't eat out, never had cheat meals. Looking back that definitely taught me discipline and I learned a lot, but I know now that bread is not going to kill me (BTW I can't stand the taste of Ezekiel bread now... yuck.) and neither is pasta, or fruit or or my bi-weekly bowl of Cheerios. I like eating healthy foods because I want to take care of my body and provide nutrients for it, and for the most part they taste good, but you can still achieve your fitness goals without eating celery if you get the midnight munchies. Learn about macros, pay close attention to your body, and you can have a lot more freedom with food.

3. Not everyone can have Jamie Easons shoulders.

Comparison; we are all guilty of it. When I started lifting I wanted Jamie Easons shoulders SO bad. 4 years later, I still don't have them but you know what I do have? MY shoulders. My shoulders that I have worked my butt off for and there is nothing more rewarding than that. If you (or I) are constantly comparing yourself to the best of the best you will always fail and fall short and I don't know about you, but that sounds pretty miserable. Do not compare and do not wish- work hard and you will achieve what you are meant to.

4. Haters will hate.

Why are you always on a diet? Can't you skip the gym one day? You don't want to look like a man! Just have one cookie it won't kill you! (It won't, but that's besides the point.) We all know them and chances are they are the people closest to us in our lives. Remind yourself that you are doing this for you and not anyone else, so when someone does have a negative comment or opinion on your lifestyle, do your best to smile and shake it off. Sometimes they're trying to help but oftentimes they see something in you that they want themselves but don't have the strength or determination to go after-- so take the negativity as a complement and YOU DO YOU!

Wednesday, August 5, 2015

Mini Food Prep

Hey there and happy middle of the week! (I hate the word humpday, anyone else?) I actually can't believe it's already Wednesday, life is just flying by I tell ya. Anyway I realized I hadn't really prepped much for the week so before I head in to train clients this evening I decided to do a mini prep to get us through the rest of the week and some of the weekend. Some of you asked for more details on how I'm changing my diet now that I'm circuit training besides just "cleaning it up" as I mentioned here. As you know I don't really track macros diligently but since I did for a long time in the past, I'm pretty good at eyeballing and knowing my portions. 

With that said, basically on the 3-4 days that we are circuit training I know that my goal is not to build muscle but to keep my heart rate up and burn some calories so I make sure my nutrition reflects that. On these days instead of having carbs with every meal of the day I'm cutting back to carbs in 3 of my meals. This obviously reduces the number of carbs I'm eating (since I don't need as much as I do for muscle building) but it also reduces my overall calories somewhere in the range of 200-400. Then, on days that I'm doing legs (2-3x a week) I know my goal is to build so I make sure to get my carbs in with every meal so that I have enough carbs and calories to build. So, I guess you can say I'm doing somewhat of a carb cycle BUT my overall calories are still pretty high even on low days because let's be honest who wants to feel like they're hungry all the time? Not me! 


So here's what I threw together for the rest of the week (obviously we will eat more than this but these are good as staples). 

Top left- grilled chicken with mesquite seasoning. I'll use this for pretty much everything from wraps, salads, in my eggs and also just plain with some jalapeno ketchup. 

Top middle- my buffalo chicken meatballs. I love these with brown rice! 

Top right- roasted red potatoes that will be used for breakfast or to accompany chicken. 

Bottom- Jamie Easons lemon protein bars for snacks and to eat in the early morning before our circuit workouts. 

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