What are Free Foods? (AKA Poverty Macros)

Uncategorized Jul 29, 2019

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...

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3 Weight-loss Myths Keeping You Stuck

Uncategorized Jul 01, 2019

“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...

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3 Tips to Hit Your Macro Goals

Uncategorized May 07, 2019

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...

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Why Diet is More Important Than Exercise

Uncategorized Apr 25, 2019

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:

 

  • You can’t out train a bad diet. For example, I used to run marathons, which means I ran lots and lots of miles and burned tons of calories! However, I also ate whatever I wanted to and was what you would call “skinny-fat.” This means I was thin, but not toned and it didn’t really look like I trained at all. Not the look I was going for! Diet combined with weight training truly changes your body. I learned this while training to compete in bodybuilding...
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3 Tips on How to Be Consistent

Uncategorized Apr 19, 2019

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...

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What are Macronutrients (aka Macros)?

Uncategorized Apr 18, 2019

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...

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I hate how I look in a bathing suit!

Uncategorized Apr 11, 2019

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...

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Action Over Perfection

Uncategorized Apr 02, 2019

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...

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Why Working Moms Get A Bad Rap

Uncategorized Mar 18, 2019

In this day and age almost all households have two working parents. Most of us moms simply can’t stay home with our children simply because financially it doesn’t make sense. This has lead to lots of backlash on working moms and often times women will get passed over for jobs and promotions simply because they are a mother.

 

The perception is that we either A) don’t care about our children and only care about working, or B) we can’t possibly focus on work because we have a family to take care of. Obviously these things are both false but for some reason people seem to think we can’t have multiple responsibilities. Studies have shown that children of working moms emulate good work ethic and see their mother as an example of a hard worker. We are shaping the future working generation of America so it’s important we teach our children what it means to be a hard worker!

 

As working mothers we receive so much slack at work anytime there is...

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3 Reasons You Need to Weight Train

Uncategorized Mar 15, 2019

Often times I hear people talk about not wanting to weight train for various reasons one of the main reasons is because they don’t want to become bulky. I have also heard other things like they don’t know how to use weights and machines or they are intimidated by the weight rack and the people who are over there. I am here to tell you why you definitely SHOULD weight train!

 

Muscle burns more calories. Adding muscle to your body increases your resting metabolic rate which means you burn more calories just sitting on the couch. You also burn more calories after a weight lifting session than you do after cardio. This is because after lifting weights your body uses energy to repair your muscles which burns calories. So even after you are done working out you are still burning calories for several hours.

 

Lifting weights help keep you young! Building muscle helps prevent sagging that comes with age. Whether that is in your glutes or your arms, if you want to...

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