Don’t Undo The Progress You Made Today

Don’t Undo The Progress You Made Today

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Do you track…
a) Calories
b) Macros
c) Both
d) NEITHER & focus on clean eating & intuitive eating?

I think it’s an AWESOME way to really get your nutrition dialed in for optimal fat loss while still building muscle, but I do think 21-Day Fix is the easier way to accomplish getting in the right calories and macro’s and teaches you to eye-ball it. Plus it teaches you *which foods* are considered carbs, proteins and healthy fats…. something you’ll always remember! While I believe in the effectiveness of tracking Macro’s, I don’t want to track everything I eat for the rest of my life. But I do sort of track it if I feel my nutrition has been getting off track lately.

Don’t Undo The Progress You Made TodayIn case you didn’t know.. Macro Nutrients are carbs, proteins and fats. Your body only needs a certain amount of each to MAINTAIN your current body composition, a certain amount to lose fat, and a certain amount to gain fat, and certain amount to lose fat and gain muscle. So by tracking what is *estimated* that your body needs to lose fat, you are basically eating the nutrients you NEED to hit your goal. A common ratio for fatloss while still gaining some muscle is 40/30/30 – i.e. 40% of your ideal intake for fatloss being carbs, 30% protein, and 30% healthy fats. So this would mean, if your ideal calorie intake for fatloss was 2000 calories, then 40% of your total calories would come from carbs and you need to convert those calories to grams (2000*40%= 800 calories and since there are 4 calories per gram of carbs, that means 200grams of carbs for the day). Doing the math for the protein would mean 150 grams of protein (protein is also 4 calories per gram) and it would equate to 66 grams of healthy fats (fats are 9 calories per gram). If you know your ideal calorie intake for fat loss, you can enter that calorie number in on the FreeDieting.com site over to the left under CALCULATORS>MACRO NUTRIENTS and it will tell you how many grams to eat per day

Easy Breakfast

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Easy BreakfastSteel cut oats (or an instant oatmeal if you can find a decent one) with 1/2 scoop chocolate Shakeology mixed in for added protein & super foods! If you’re using Instant, add lots of extra water before you heat it for 45 seconds so that the Shakeokogy can be mixed in (AFTER HEATING) otherwise it will be too thick!
Please let me know if you try it!

When you’re in a bind, you can order Starbucks Steel Cut Oats & mix in a full packet of Shakeology.. carry packets in your purse. So good, filling, high protein & tons of nutrition!

Have you ever done a cleanse?

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cleanseHave you ever done a cleanse?! How’d it go?

This is my lunch on the 3-Day Refresh! After a super fun girls 4-day trip, I definitely need a cleanse! I’ve never done one before but at least this one involves some food & it’s only 3 days!

Peppers, hummus & a Vanilla shake with half a banana in it.

How often do you train abs?

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abs Abs are revealed when you have abdominal muscles you’ve built but also low enough body fat that they SHOW thru . Having 6-pack abs is toughbecause you have to have a REALLY low body fat % for the abdominal muscles to POP thru!

Some people gain & hold their fat around their midsection more than others, that’s usually genetics, but still that person can achieve a 6-pack but the abdominal fat might be the last to go & they may have to work harder and be more restrictive than someone else.

Don’t stress, abs don’t define you! And who walks around showing their abs anyway!

But if you want it, here’s what it takes:
1. 90% Clean eating that fits your body’s ideal-for-fatloss & muscle-building calories & macro’s.

2. Consistent effective & varied workouts – strength training, HIITs, some endurance training, & flexibility training.

Those 2 things, especially #1, impact your bodyfat % the most.

Message me on Facebook.com/JenelleSummers for one-to-one help!

Pre-workout Drink

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Preworkout DrinkDo you use a pre-workout drink? If so, what?

If it tastes REALLY good & is RED, PURPLE, BLUE, take a second look at ingredients. I use this or coffee. It’s E&E ..the most natural one I’ve found giving the most energy without all the chemicals.

That voice in your head…

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That voice in your head...Right??

I have to remind myself all the time! I hope you do too! It’s that inner battle we have to win!

Holiday Party Pounds Prevention

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Holiday Party Pounds PreventionWouldn’t it be amazing to not only maintain your fitness but actually keep progressing AND not feel restricted for the Holidays?!

There are a few moments where the struggle is REAL.. But It IS possible.. I’ve done it before! And it’s worth it! You don’t have to eat 100% clean but you do have to be conscious, make smart choices & get back on track ASAP!

Let’s plan ahead & still enjoy friends, family & the season! C’mon.. We can do this!

 

You Ate It – Now Negate It!

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You Ate ItI don’t know if this is funny or sad!!???

Matt & I are about to take our son & his friends Trick or Treating ..If my workout tomorrow includes 200 burpees, you’ll know why!

No, really.. My goal is NONE. I’m not one who can do chocolate in healthy moderation but go for it if you can! To me, 1 = 10!

Fuel Good Food

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Fuel Good FoodDo you normally go out to eat & drink on weekends?

There’s no judgement here.. I plan to go out to eat with my sister & our husbands tomorrow! But I DO limit eating out & alcohol as much as possible, so that I’m not doing it every weekend.. It’s just not worth it to me to have to work that off!

Everyone has different goals & different sacrifices their willing to make. But realize if you ARE trying to hit some fitness goals & really lean down, restaurant foods & alcohol can slow results.. Especially if you do this 2-3 days/week. Alcohol slows your fat-burning metabolism.

Stay on track if it’s important to you!!

Weekends Count

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Weekends Count
Do you already KNOW you will workout tomorrow?

Don’t undo all your weekday hard work with too many weekend drinks, missed workouts, & restaurant foods.. It always seems like a good idea ..until Monday rolls around and you feel like you’re starting all over again to meet your goals.

I’ve read Alcohol slows your fat burning metabolism by 74% until it’s out of your system. Don’t get me wrong, I have a drink or two on once in a great while too… but not every weekend.. that’s just because it’s hard ENOUGH for me to meet my goals.. I certainly don’t need alcohol constantly holding back my results.

Don’t aim for perfection, but be conscious of what’s worth it to you & what’s not. A reminder to myself so I thought I’d share!