Move More
Set a goal for something and work to master it – whether it be number of pushups on your feet, unassisted pull-ups, a faster race time, or just minutes jogging without stopping.
Another Wrap!
ANOTHER WRAP?!
Yep! But this was SO good and figured the picture might inspire someone to eat healthy for dinner! For me, it was just 1 of my small meals earlier today.
Grilled chicken, tomatoes, nonfat plain Greek yogurt with Dijon mustard, and spring mix on a Spinach wrap. Only 250 calories but this was not ALL I had. I also had almonds and an apple.
But you should know YOUR nutritional needs. You can get a decent calorie and nutrient breakdown for at FreeDieting.com >Daily Calorie Needs. Once you have that estimated number, click nutrient needs for carbs, fats and proteins.
Once you know, try journaling for 1-2 weeks until you can eyeball portions and make estimations/calculations in your head.
Is it worth it?
It’s FRIDAY – the day a lot of people skip their workout, or order out, have a few drinks, and it’s also post-Halloween so there may be candy calling your name.
Nothing wrong with little splurges & taking off from your workouts as long it’s WORTH IT to you. You know your goals & your downfalls.
Just be smart & in control of your actions so there are no post-weekend regrets.
Macro Equation
Do you track Macro nutrient needs (carbs, protein & fats)?
I don’t, (just a little estimating of calories & protein & a LOT of label reading- checking sugars, sodium, saturated fats, & ingredients) but I probably SHOULD track macros for a week or two until I can eyeball it.
For more info & apps to help, check out November Oxygen Magazine p.50
If you’re planning a 40/40/20 ratio, that means 40% of your total calories per day comes from carbs, 40% from proteins & 20% from fats. Obviously aim for cleaner/less processed foods for best results.
EXAMPLE CALCULATION:
If you needed to consume approx 1600 calories/day for fat loss, here’s how you’d calculate:
1600*.4= 640 calories/4cal’s per gram of Carbs
=160g carbs/day
Same number for protein grams because protein is also 40% in this example, and protein is also 4calories/gram
1600*.2=320/9calories per gram of Fat
=35g Fat
Cross Train
What new workouts have you incorporated lately?
I’m babying an injury right now so I’m having to do different workouts. But don’t wait for an injury–ALWAYS mix things up!
Beachbody Hybrids are great! incorporate 2-3 HIIT workouts per week, LIFT & stretch.
If you don’t run, start running by doing walk/jog intervals.
If you don’t lift, start LIFTING. Don’t wait to lose weight first… lifting HELPS you lose fat
Stretch!
How long do you Stretch after a workout? It’s SO key.
You are actually really limiting your ability to get stronger & fitter if you’re lacking flexibility, not to mention putting yourself at risk for injuries.
I’m so guilty myself for not stretching enough! Photocred to the amazing @iridamete on IG!
Go Heavy
If you have a Pump bar at home, have you bought more weight plates for it?
You can easily fit 30lbs on each end for your squats, one-leg lunges, shoulder presses, etc.!
Injured?
Dealing with an injury ? Well I hope NOT but if you are, I’m with you, and I know how frustrating it is!
I’ve had the same hamstring injury since MAY! Went to a specialist today, and I am finally ready to be smart about this so I can be 100% again!
So, if you have a lower body injury, I’ll try to be good about sharing with you the upper body and core workouts I’ll be doing to get my sweat on !
Happy Monday!
Happy Monday! ARE YOU COMMITTED THIS WEEK?
TIPS to Shake Things Up:
- Do a new program! Hybrid, crosstrain! Add HIITs 2-3x/wk!
- Up your weights, reps, sets, new lifting exercises!
- Switch up your routine
- Eat more greens & salads
- Prep your food & snacks
- Drink Shakeology
- Avoid the processed & frozen foods *pretending* to be healthy
- Hide the foods/ snacks/ drinks you KNOW hinder your results & you KNOW you over-do.
- Check your portions & calories for your size, age, goals, etc. Are you eating/grazing more than you realize? Are you not eating ENOUGH? Are you getting enough water & protein? Do you know how much sugar/saturated fat/sodium is in some of your “staple” foods?
- Check labels for SUGAR like a boss! Too much of anything, even if it’s sugar from healthy foods, will be converted & stored as excess fat. Just don’t resort to “sugar free” chemical processed crap as a substitute, instead choose foods naturally low in sugar & naturally low in saturated fats as much as possible.
Strive for Progress, NotPerfection!
Don’t disrespect your own hard work
by eating and drinking junk this weekend.
Does anyone else besides me need this reminder going into the weekend?
Just stuff I say to myself ;