You’ve probably seen the classic image of a wild salmon swimming upstream—schools of feisty fish fighting the current for hours and hours but never really getting anywhere. Sound like anyone else you know?
If you’re an endurance athlete, this feeling may be all too familiar. You work and work for long periods of time but you don’t really feel like you’re making strides.
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Don’t pity the wild salmon just yet. To improve your own endurance training, you may want to learn from this bright fish. Don’t worry if you’re not a swimmer; this tip is for all endurance athletes.
In this article, we’ll discuss the multi-faceted endurance...
A great HIIT workout isn’t great without a treadmill that can properly cater to your needs. All treadmills are different, and some are better than others. When you’re picking out a treadmill that works best for you, there are many factors you have to consider, such as size, the special features (i.e., “bells and whistles”) and how much you want to spend.
One vital factor in choosing a treadmill is the size. Where do you plan on keeping your treadmill? Treadmills come in many sizes, and if the treadmill doesn’t fit, it will create a tight space where you could be uncomfortable or unable to work out in. Measure the space where you’re considering putting the treadmill, and then measure the treadmills you want. This will help you figure out which treadmill best fits in your home. Once you find a treadmill with a good size for the amount of space you have, it’s important to consider the width of the running belt. You...
We have all been there, you’re sitting in front of the TV after a long day of work and taking care of the kids when all of a sudden you have this urge to eat something. You aren’t hungry but you HAVE to munch on something! This is one of the most common reasons why people fall off their diet, bored snacking. Now it’s important to recognize the signs and check in with yourself when this urge arises but sometimes you just need something to hold you over that won’t count against your macros.
This is where Poverty Macros / Free Foods come in. These are foods you can snack on after you have tried drinking more water or checking in with yourself to see if you are actually hungry. If your stomach is still growling after you have done these two things then try some of these foods:
Celery: Celery has a high fiber content, meaning it will fill you up and your body will process it very effectively (i.e., it takes more calories to digest celery than...
“I indulged pretty heavily last weekend...I’ll just workout more to burn off the extra calories.”
Have you ever found yourself saying this exact line? What if I told you this logic is completely flawed? This exact line of thinking is what gets many people in trouble when it comes to weight loss. So today I am here to bust the top three weight-loss myths!
Myth #1: Overeating = More Working Out
The reason why this doesn’t work is because your don’t burn enough calories working out to make up for consuming far too many calories. You burn more calories throughout the day just moving around than you do in a single session at the gym. It’s called NEAT -- non-exercise activity thermogenesis -- and it’s the movement you get all day long. For example: if you drink a can of soda (approx. 138 calories), you would need to run for almost 15 minutes to burn it off. Now multiply that by even 2 or 3 sodas (since many people routinely...
As you know, I’m a huge proponent of tracking macros -- your protein, carbs and fats. But the real success comes from hitting your macro number. So let’s talk about how to actually hit them and tailor your diet to make sure you reach your macro goals. If you have not read these blog posts yet go back and read those first so that you have a good foundation and understanding of what we are talking about today. Let’s get started!
1. Track with MyFitnessPal.
Using a food tracker is ESSENTIAL to making sure you hit your macros. I highly recommend the free app MyFitnessPal because you can customize the amount of macros you want to eat each day, and they have a huge food database, including some of the most popular restaurants and grocery chains. Tracking your food in this app will help you get into a rhythm and give you a good idea of how much food you can eat each day. If you have a hard time staying accountable and consistent, join my FREE MyFitnessPal...
When you think about health and fitness, does your mind immediately jump to exercise? Would you be surprised if I told you that exercise is actually only responsible for about 10-20% of your results? Crazy, right?!? What you eat is actually responsible for about 80-90% of your overall weight loss and muscle gain results. When people say “you are what you eat,” or “abs are made in the kitchen,” those aren’t just silly sayings! They’re #truthbombs and here’s why:
3 Tips on How to Be Consistent
I know better than most how hard it can be to stay consistent! As a working mom with a side hustle, kids, a house to take care of, and a husband, life often gets in the way and it is super easy to just sit on the couch after a long day or get an extra hour and a half of sleep in the morning instead of going to the gym. Many women tell me that they have issues with both diet AND exercise! But mostly they tell me that they struggle with staying consistent!
Here are three tips on how you can be more consistent:
1. Make it part of your routine.
The easiest way to remain consistent is to make fitness part of your routine. Just like brushing your teeth! You don’t forget to brush your teeth, right? Well working out and eating healthy should be as much a part of your day as brushing your teeth, or your hair, or taking a shower. You don’t need to be at the gym for a lengthy amount of time, or spend hours of time in the...
Does the word “macros” mean very little to you? Like you know what they are, but not really what all the fuss is about. Macros are protein, carbohydrates and fats -- the building blocks of food to fuel your body. They are the foundation for all your calories and are incredibly important to your health. Not all calories are created equally and simply counting calories will only get you so far in your fitness and weight-loss journey. So let me teach you about macros, or what’s commonly known as the IIFYM movement (If It Fits Your Macros), and how to track your macros.
Protein: first let’s talk about protein! This is the most important macro when it comes to building and repairing your muscles. If you don’t get adequate amounts of protein, your muscles will take longer to heal, may not heal completely, and it will be a lot harder to build upon your existing muscles. However, just like any other macro, protein has to be consumed in the appropriate...
I know that sounds crazy but it’s true! Because I am in competition prep regularly it can be really difficult to transition my mind back to my normal healthy weight and body composition. I try really hard to remember that being in constant competition prep is not healthy and that as humans we require a certain level of fat just to survive and maintain normal bodily functions.
I know this may seem like a silly thing to be concerned about but many women struggle with their body image. This means women of all shapes and sizes have body image issues. Now this doesn’t have to be the case, we can always work to be happier with our own bodies. This can be done by talking kindly about our own bodies as well as other people’s bodies. We can also focus on strength in our workouts instead of working out just to be thin!
Doing these things to help our own perception of our body will also help set a good example for our children. Your children learn how to teach...
Summer is almost here and I am beyond excited! We are getting ready to go on vacation and I am also in competition prep. This means I need to stay accountable and not go crazy while on vacation this upcoming week. I am planning on doing this by posting my food on social media and using my wonderful followers as a support system!
No matter what your goal is, it’s important to have a support system to help keep you accountable. This can be your close family, friends, or even your social media followers. This helps drive us to make better choices because we do not want to let others down! No matter what your goal is, make sure you are having fun. You should always enjoy the journey even if it’s something you hate. For example if you hate cardio but love TV, download netflix on your phone and watch a show during your cardio. This helps the time go by quickly and you might even end up looking forward to working out!
It’s also important to remember that...