Enter corny and overused title. Yay.
I'm not sure how liked my last post was. I'm sure it was offensive to some currently partaking in a 30 day challenge or taking a branded supplement and I apologize if it was in anyway. I only wrote it because I want people to know there's an easier and less expensive way that is long-lasting and easily maintainable! The spread of that information alone was my only intention. However, I will never have anything negative to say to anyone who is attempting to get healthier and change their eating habits. So good job for taking the hardest step if that's you!
Something that I've learned over the past 4 years that has been absolutely vital to sticking to my plans and reaching my goals is to not over commit. We all have that "I'll start Monday" mentality and then we are going to miraculously find the motivation and will power to workout 12 hours, only eat meat and veggies, and cook these healthy new meals, and run 5 miles a day, and pack every snack for everyday, and yah-dee-yah. How many times does anyone stick to this longer than a week, two tops? I never do.
I know when my "plan" involves anything about consistently cooking at night or waking up really early- I. Will. Not. Stick. To. It. It only took 5,000 times for me to realize that. If it involves a restrictive diet- I will not stick to it. If it leaves me hungry- I will not stick to it. If it involves more than 3 days of cardio- you get it. I'm hating the corniness of these sayings but the first step is to really do a self reflection/ self evaluation. What do you know you will not do? What is the easiest time to workout? How many days a week are ACTUALLY realistic? Now making a change is going to take SOME self-discipline and change, so you will have to push yourself outside your comfort zone of driving through Taco Bell on the way home and planting it on the couch for a night of TV shows.
Here is my little self evaluation that only took an eternity to learn:
1. I will not cook often at night. I hate it. 2 nights per week tops.
Solution: I come up with 3-5 SUPER easy meals that I can throw together when I get home from the gym, or have a couple places I can stop on my way home that are healthy and fit my macros. My super easy meals include taco salads (who can't brown meat for 3 minutes?), eggs and bacon (whoop whoop!), turkey wraps, egg scrambles with spinach and tomatoes, or a protein smoothie with fruits and almond milk. Fast food options have included Subway 6 in, Chick fil A chicken wrap, or a pre made salad from Fresh Market or Neighborhood Market.
2. I will not run 5 days a week. I actually made this a "goal" not too long ago and failed, once again.
Solution: I make the lower expectation of possibly running 2 days a week. That way, you're still doing enough to improve and if you do more, its just bonus points :). I have a very love/hate relationship with running as many of you do. Another alternative for me is to incorporate plyometrics between lifting sets. (Shoulder press superset with 20 jumping squats x3 sets). Cardio = done.
3. I will not meal prep every Sunday.
Solution: My easy meals I listed above and some on-the-go options.
4. I will not wake up at 4:30 a.m. for more than 2 days a week to go workout.
Solution: Make time in the evenings and make it a priority to get workouts in after a hard long day's work!
5. I will NOT do below 120g carbs per day.
Solution: So I don't. But don't go over a set number either. I'm telling you, low carb is the devil. Low carb = low energy= low motivation = failing all of your goals and binge eating. Don't do it.
You get the idea.
This came to mind the past few weeks as I've been trying to find a maintainable middle ground during the rest of my pregnancy. I have no where near the stamina I did pre pregnancy, so I was failing week after week with setting these ridiculous goals similar to what I've been doing for years. I don't have that same strength and body! I had to go back to this simple concept. To set myself up for success, I had to lower expectations and be realistic based off of how I've been feeling and energy levels. I'm calling any week with 3 workouts or more a huge success and check mark for me. I'm not really tracking macros right now, but I have committed the last few weeks to not eat anything fried or any fattening drinks. Just those goals alone make a substantial difference in energy and body composition. I've actually lost 5 lbs (some due to a stomach bug, but the weight isn't coming back due to healthier eating), and feel my clothes loosening just enough to where I'm more comfortable.
Start small and make your goals easily obtainable. Once they become habit, add a couple more. I promise you'll stick to this far longer than any extreme lifestyle change going from 0 to 100. Hope this helps anyone find a starting point! Thanks for reading!
Angela
Monday, September 14, 2015
Tuesday, August 18, 2015
Just a Little Confused
This post could easily come off snotty, but I truly don't mean it that way. What a way to start a post, huh?
I've noticed a pattern over the past 4 years I've been weightlifting. A trend. And it confuses me. I initially lost 25 lbs weightlifting with a trainer and slowly developed a healthy way of eating that was easy to maintain while still getting me to my goals. I'm in no way the most disciplined person ever. Heck, procrastination is my first personality trait. But I have maintained what many consider an "in shape" or "fit" physique for years with no more than maybe a 7 lb fluctuation here and there due to circumstances (knee injury or ankle injury). I don't do low carb, count calories, skip restaurant outings with friends, or spend crazy hours in the gym. So please understand my confusion when I say this: No one asks my advice on ANYTHING diet or exercise related.
In all these years, I've had 1 person trust the process and take my advice with both exercise and diet. And it was for only about 5 months. With results.
I just notice all these fad diets. Right now it's Plexus or Beach Body or these ridiculous 10 day or 30 day diets. Whole 30 is a common one. I don't know a single person that has maintained any of these diets for longer than the allotted time, and I'd say 99% gain back the weight after the diet is over. Because they don't prepare you for life or teach a healthy way of eating. Is anyone really ever going to give up anything processed FOREVER? Then what happens when you add it back into your diet? You gain your weight back. Plus, my number one problem with fad diets is that it creates an unhealthy relationship with food. Groups of food are seen as "off limits" or "bad." Restricted calories are a constant worry. Who wants to live like that? Not me, so I don't.
I've written a post on flexible dieting before. It is a healthy relationship with food. It lets you live your life and go out to those restaurants with friends, birthday parties, or date nights with your spouse. No food is off limit and there's no end to the diet. It's more of a way of thinking about food. Compensate for splurges with lower carb or lower fat breakfasts if you are going out that night. Order the burger, but get a side salad instead of fries. It's all about balance.
I'll get someone every once in a blue moon that will say, "Angela, I'm wanting to "tone up" (ugh, the word) and lose about 10-15 lbs. What should I do?" So, I happily go through the basics of flexible dieting, downloading My Fitness Pal, doing quick and effective workouts a few times a week, etc. I always include that you won't lose 20 lbs in a week like you would if you did that absolutely ridiculous Atkins diet or Whole 30, but you will find a different way of eating and a different mindset that will help you maintain that weight loss…FOREVER! I'm always greeted with a scrunched up nose at the word "workouts". And then a few comments on how annoying it will be to log your food. Then eventually, the stab to the throat by saying, "I think I'm just going to do _____".
So, I don't get it guys. This isn't a pity party or a plea for reinforcement. It's just a fact. Ha. As I'm nearing my deadline for my Personal Trainer exam, I truly wonder if I will experience any success or effectiveness. If no one listens to me now, why will they in the future? This is much more of just thought ramblings than an informative post- so I apologize if it seems whiny or completely unproductive. Just some current things I'm working through!
Update: 2nd trimester is being much nicer to me! I've been eating healthier for the past few weeks and feel much better! Getting back in the gym even though it's been slower paced workouts. Approaching 20 weeks and weight gain is sitting right around 9 lbs. I'll take it! This would not have been possible if I had restricted a bunch of foods before pregnancy or did crash diets to get my weight down. Literally a year of flexible dieting, balanced intake, and consistency has lead to the ability of my metabolism to get me through rougher periods and keep my body in a stable and constant state. Another perk of flexible dieting and downfall of fad diets. Thanks for reading and I promise the next one will be informative!
I've noticed a pattern over the past 4 years I've been weightlifting. A trend. And it confuses me. I initially lost 25 lbs weightlifting with a trainer and slowly developed a healthy way of eating that was easy to maintain while still getting me to my goals. I'm in no way the most disciplined person ever. Heck, procrastination is my first personality trait. But I have maintained what many consider an "in shape" or "fit" physique for years with no more than maybe a 7 lb fluctuation here and there due to circumstances (knee injury or ankle injury). I don't do low carb, count calories, skip restaurant outings with friends, or spend crazy hours in the gym. So please understand my confusion when I say this: No one asks my advice on ANYTHING diet or exercise related.
In all these years, I've had 1 person trust the process and take my advice with both exercise and diet. And it was for only about 5 months. With results.
I just notice all these fad diets. Right now it's Plexus or Beach Body or these ridiculous 10 day or 30 day diets. Whole 30 is a common one. I don't know a single person that has maintained any of these diets for longer than the allotted time, and I'd say 99% gain back the weight after the diet is over. Because they don't prepare you for life or teach a healthy way of eating. Is anyone really ever going to give up anything processed FOREVER? Then what happens when you add it back into your diet? You gain your weight back. Plus, my number one problem with fad diets is that it creates an unhealthy relationship with food. Groups of food are seen as "off limits" or "bad." Restricted calories are a constant worry. Who wants to live like that? Not me, so I don't.
I've written a post on flexible dieting before. It is a healthy relationship with food. It lets you live your life and go out to those restaurants with friends, birthday parties, or date nights with your spouse. No food is off limit and there's no end to the diet. It's more of a way of thinking about food. Compensate for splurges with lower carb or lower fat breakfasts if you are going out that night. Order the burger, but get a side salad instead of fries. It's all about balance.
I'll get someone every once in a blue moon that will say, "Angela, I'm wanting to "tone up" (ugh, the word) and lose about 10-15 lbs. What should I do?" So, I happily go through the basics of flexible dieting, downloading My Fitness Pal, doing quick and effective workouts a few times a week, etc. I always include that you won't lose 20 lbs in a week like you would if you did that absolutely ridiculous Atkins diet or Whole 30, but you will find a different way of eating and a different mindset that will help you maintain that weight loss…FOREVER! I'm always greeted with a scrunched up nose at the word "workouts". And then a few comments on how annoying it will be to log your food. Then eventually, the stab to the throat by saying, "I think I'm just going to do _____".
So, I don't get it guys. This isn't a pity party or a plea for reinforcement. It's just a fact. Ha. As I'm nearing my deadline for my Personal Trainer exam, I truly wonder if I will experience any success or effectiveness. If no one listens to me now, why will they in the future? This is much more of just thought ramblings than an informative post- so I apologize if it seems whiny or completely unproductive. Just some current things I'm working through!
Update: 2nd trimester is being much nicer to me! I've been eating healthier for the past few weeks and feel much better! Getting back in the gym even though it's been slower paced workouts. Approaching 20 weeks and weight gain is sitting right around 9 lbs. I'll take it! This would not have been possible if I had restricted a bunch of foods before pregnancy or did crash diets to get my weight down. Literally a year of flexible dieting, balanced intake, and consistency has lead to the ability of my metabolism to get me through rougher periods and keep my body in a stable and constant state. Another perk of flexible dieting and downfall of fad diets. Thanks for reading and I promise the next one will be informative!
Monday, July 13, 2015
My Disaster of a First Trimester
Now I in no way ever want to come off seeming like I am the most disciplined person there is and have my ducks in a row at all times. Because these last 12 weeks have been ugly.
Before pregnancy, here were my thoughts:
1. I'm going to show pregnancy who's boss and be the perfect example of health.
2. I will NOT put crap into my body because I will have another human to eat for.
3. Easier workouts? Pshh...How about step them up a notch!
4. Abs until 7th month? Sounds doable.
5. Go into labor with a perfectly fit body and practically no body fat to lose afterwards.
This list will make any mother want to punch me. And it makes me want to punch myself. Here's how it's really gone: (I'm now 13 weeks by the way!)
Pregnancy showed ME who was boss pretty quickly. I got morning sickness at 3 1/2 weeks! WHYYYY??! For about 3 weeks I pushed through the sickness and managed to get in some weak workouts 4-5 days a week. Then the fatigue came. Now when pregnant women would talk about fatigue, I thought they were fatigued from not doing any physical activity and possibly exaggerating a little to justify sitting on the couch with a bag of potato chips. Uh no. This fatigue was like nothing I've ever felt in my life. I'm talking everyday felt like I hadn't slept in 7 days and went through a 7 hour workout the day before. When this hit along with the heartburn, I was done. Each day at work was a marathon of trying not to throw up, downing Tums like candy, and willing myself to get out of my chair for each exam. So when 5:30 rolled around- go workout? HA. Let's try barely crawl to my car to get home to just crawl into bed. I actually impressed myself with how much I could sleep. I was a sleeping BOSS. Many many nights I went to bed at 6/6:30 and wouldn't get up until 5:30 for work the next morning. And I did this for weeks! Here and there I would have an okay day and drag myself to the gym. But the workouts were always borderline a waste of time because I would tire so easily, get lightheaded, or get a wave of nausea that wouldn't pass.
Week 9 came around and I started to feel like I was going to throw up only in waves- not all the time. Yay! Still too tired to workout. Managed like 1 day this week.
Week 10 the fatigue started lifting ever so slightly. 2 workouts.
Each week has been a little better but I have instilled some bad habits throughout this time. Plus, the biggest thing that is still affecting me is the wicked food aversions. I CANNOT eat plain meat, veggies, or pretty much anything healthy that I used to eat. Especially protein bars. It's not that I don't prefer it, I will barf if it touches my lips. So it's been Taco Bell or starve. And Taco Bell does not give you any energy to workout.
So here I am, week 13, shaking my head at my previous assumptions of how my fit pregnancy would play out. I just finished off a Cheesy Gordita Crunch before I sat down to type this. How poetic.
I do feel better though and really am ready to get things back in order to feel better and to feed my little baby healthier foods. I also want to work really hard to build my muscle and endurance back up for the birth and to rebound quickly afterward. Here's to a new week and an extra push to exercise the self-discipline I know I have! I guess the point of this post is to let you all know I'm human. And if you're growing a human, fitness and health is way harder and requires 10 times the effort. And if you're not growing a human, you better rethink your judgments toward couch potato soon-to-be-moms. Because this is HARD! By some miracle I've only gained 5 lbs these first 12 1/2 weeks. Praise the Lord.
Hoping my next post is on how awesome I've been about committing to working out regularly and healthy eating. :)
Angela
Before pregnancy, here were my thoughts:
1. I'm going to show pregnancy who's boss and be the perfect example of health.
2. I will NOT put crap into my body because I will have another human to eat for.
3. Easier workouts? Pshh...How about step them up a notch!
4. Abs until 7th month? Sounds doable.
5. Go into labor with a perfectly fit body and practically no body fat to lose afterwards.
This list will make any mother want to punch me. And it makes me want to punch myself. Here's how it's really gone: (I'm now 13 weeks by the way!)
Pregnancy showed ME who was boss pretty quickly. I got morning sickness at 3 1/2 weeks! WHYYYY??! For about 3 weeks I pushed through the sickness and managed to get in some weak workouts 4-5 days a week. Then the fatigue came. Now when pregnant women would talk about fatigue, I thought they were fatigued from not doing any physical activity and possibly exaggerating a little to justify sitting on the couch with a bag of potato chips. Uh no. This fatigue was like nothing I've ever felt in my life. I'm talking everyday felt like I hadn't slept in 7 days and went through a 7 hour workout the day before. When this hit along with the heartburn, I was done. Each day at work was a marathon of trying not to throw up, downing Tums like candy, and willing myself to get out of my chair for each exam. So when 5:30 rolled around- go workout? HA. Let's try barely crawl to my car to get home to just crawl into bed. I actually impressed myself with how much I could sleep. I was a sleeping BOSS. Many many nights I went to bed at 6/6:30 and wouldn't get up until 5:30 for work the next morning. And I did this for weeks! Here and there I would have an okay day and drag myself to the gym. But the workouts were always borderline a waste of time because I would tire so easily, get lightheaded, or get a wave of nausea that wouldn't pass.
Week 9 came around and I started to feel like I was going to throw up only in waves- not all the time. Yay! Still too tired to workout. Managed like 1 day this week.
Week 10 the fatigue started lifting ever so slightly. 2 workouts.
Each week has been a little better but I have instilled some bad habits throughout this time. Plus, the biggest thing that is still affecting me is the wicked food aversions. I CANNOT eat plain meat, veggies, or pretty much anything healthy that I used to eat. Especially protein bars. It's not that I don't prefer it, I will barf if it touches my lips. So it's been Taco Bell or starve. And Taco Bell does not give you any energy to workout.
So here I am, week 13, shaking my head at my previous assumptions of how my fit pregnancy would play out. I just finished off a Cheesy Gordita Crunch before I sat down to type this. How poetic.
I do feel better though and really am ready to get things back in order to feel better and to feed my little baby healthier foods. I also want to work really hard to build my muscle and endurance back up for the birth and to rebound quickly afterward. Here's to a new week and an extra push to exercise the self-discipline I know I have! I guess the point of this post is to let you all know I'm human. And if you're growing a human, fitness and health is way harder and requires 10 times the effort. And if you're not growing a human, you better rethink your judgments toward couch potato soon-to-be-moms. Because this is HARD! By some miracle I've only gained 5 lbs these first 12 1/2 weeks. Praise the Lord.
Hoping my next post is on how awesome I've been about committing to working out regularly and healthy eating. :)
Angela
Tuesday, April 21, 2015
Meal Ideas!!
Now you know how to get your macronutrient numbers (proteins, carbs, and fats) and how to log them, but what in the world do you fill those numbers with? And how the heck do you get that much protein without supplements or protein bars?
I forgot how long it took me to really figure out the best way to fill my macros. Sure, I tried a slice of pizza, a candy bar, a small soda, maybe a slice of chicken or two. 100g protein- DONE. Bam. But the results weren't really happening and I didn't feel great. But those cravings were kept in check! Truth is, I wasn't practicing a healthy lifestyle, developing a new attitude toward food, or helping my metabolism.
Fun fact: I take no supplements. Zero. No protein powders, no pre-workouts (okay, okay, the occasional Hydrive…but I'm talking a couple times a month), no intra-workouts, no recovery post-workouts, no amino acids, no fat burners, no metabolism boosting whatever they are, no vasodilators, nothing. And I love it that way. The only reason I don't drink protein is because of all the crap in them. It's all processed and my stomach does not like em. Plus, they only taste good with milk…and my stomach doesn't like milk. I have recently discovered a Paleo egg white protein powder that is completely clean…may try that once my heart rate slows from the thought of spending $60 on a case of it.
So how do I manage to get 120g protein in daily? Easy.
Here is a list of foods that I generally rotate through for each meal of the day. Keep in mind that I hate cooking. With a passion. So, anything on here is easy and quick for the most part. If you're a master chef and love creating things in the kitchen…you probably don't need a list of food ideas in the first place.
Breakfast Meals (my favorite and largest meal of the day!)
-3 egg whites, 2 bacon, 1 bowl of Organic Maple and Spice oatmeal, 1 cup of coffee with International Delight liquid creamer.
-2 gluten and wheat free french toast, 2 bacon, coffee with creamer. (Dip toast in whole egg, pan cook in olive oil spray, topped with cinnamon and a smidge of real maple syrup).
-Lara bar and Cutie (if I'm in a huge hurry and don't have time to cook)
-Low FODMAP peanut butter/greek yogurt muffins. These. Are. Amazing. I posted the recipe once, but will do it again on my Instagram or on here soon.
It's always eggs, bacon, oatmeal, coffee, or some version of those things. Every morning. The Lara bar and fruit is rare when I am running late. I hate not eating my eggs and bacon because it gets me behind on my protein for the day. No, the creamer isn't "healthy"- but it's dairy, soy, and gluten free which is why I drink International Delight. And IIFYM allows treats :).
Lunches (I pack my lunch everyday. EVERYDAY. Fail to plan, plan to fail. Remember that saying).
-Always a protein: Taco meat, grilled chicken, steak, ground turkey, tilapia, occasionally salmon.
-Always a veggie: asparagus, broccoli, green beans, zucchini are my regulars.
-Sometimes a carb: brown rice, baked sweet potato, boiled red potatoes, brown rice pasta.
I sometimes do stir fry meals (low sodium soy sauce or Bragg's aminos soy sauce substitute). Just throw in a pan your cooked protein, any veggies you want (carrots, spinach, cooked broccoli, chopped zucchini, cooked eggs) and a carb if you want (cooked brown rice).
I've made a "spaghetti dish"- grilled chicken chopped up, cooked brown rice pasta, stir in ¼ cup of Rao's sensitive formula spaghetti sauce (low FODMAP- no onions or garlic which is upsetting to many peoples' stomachs). Voila! Spaghetti craving gone.
I love tacos. Ground beef, organic taco seasoning, 2 gluten free corn tortillas, bag of lettuce and tomato. YUM.
That's about as far as the creativity goes.
Dinners (I do small dinners. I've just found it to have the best results as far as maintaining or losing weight and I feel better).
-I honestly sometimes just want 3 whole eggs for dinner. With salsa. And maybe some spinach. Omelette style.
-Smaller protein portion: same as lunches
-Always a veggie: same as lunches
-I usually save my "carb" for my dessert.
Desserts:
-Current fave: dark chocolate covered pomegranates. Don't knock it till you try it. SO GOOD.
-40 calorie fudge pop sweetened with stevia
-Handful of dark chocolate hershey kisses.
-Cocoa almonds (I rarely have Fat macros left over, so this is rare)
-One of my peanut butter muffins from breakfast.
Having a dessert every night helps me say no to all those dessert temptations during the day. If you know you're getting something good after dinner, it's easy to hold out until then.
Snacks throughout the day (I snack ALL DAY LONG until I have no macros left).
-bananas, strawberries, grapes, cuties are almost daily.
-Lara bars (chocolate chip is the best. Don't try the Banana Bread- I spit it out in the trash like a child).
-Cocoa almonds
-Greek yogurt before I cut out dairy
-Carrots and hummus
-Trail mix
-Apples and peanut butter
-Sweet potato chips
-Glutino pretzels (wheat free!)
That's just about it.
When logging, I type in my big meals first. Breakfast, lunch, and dinner. Then fill in the holes with snacks, always making sure my protein is met. It's easier to log the night before and have your numbers met so you know exactly what to eat all day instead of logging as you go. Plus, you're not on your phone all day before you eat. Any new creations or meals I come up with are generally posted on my Instagram (@angelareneroller)
Something I used to love was when fit people would post food options when going out to eat. I never say no to family outings, dinners with friends, or dates with my husband because I can't eat at that place. I can literally find something to eat anywhere. Here is a list of my usuals when going out to eat:
-Tazikis. Love this place! I love the greek salad with chicken. The dressing is oil based and is healthier than a ranch or creamy dressing.
-Panera. You can get just about anything here. I love the chicken caesar salad with the tomato basil soup. And give me that baguette! Just log the carbs.
-Longhorn. Our favorite date night restaurant. They have a tilapia with mango salsa, rice, and green beans that I crave. Any steak, potato, veggie is good here. This could apply to any steak house.
-Chilis: soup and salad is my go to. Chili with the side salad with ranch. (I love ranch- I just log it and cut the fats I need to for the rest of the day).
-Olive garden: This is my husband's favorite-not mine so much because I never want to use a whopping 35g carbs on a freakin breadstick. When we do go, I get some sort of grilled chicken with spinach and mashed potatoes. It's on the lighter menu I think. Pretty good!
-Qdoba/Flying Burrito/Moe's/Chipotle are all easy to build your own bowl. I usually go with the bowl and leave out the shell because it's fried in grease. Sometimes at chipotle I'll get the corn tortillas for tacos. (wheat and gluten free). Just watch your fats…It's easy to get carried away with the avocado, beans, sour cream, etc.
-Ghengis Grill. Another favorite. Always get the brown rice as your starch. I usually fill the sauce bowl only half way.
-Mexican restaurants: This used to be my binge place. Chips, salsa, fajitas, 10 Dr. Peppers, you name it. I have to be careful at these restaurants because the continuous access to food is daunting. I usually get the Taco Salad or some sort of Fajita Salad. Sometimes order fajitas with corn tortillas and split it with someone.
-Panda Express. Yes, sometimes that Chinese food devil speaks to me when I tan. My tanning salon is oh so conveniently located next to one of these, and the aromas haunt me every time I go. I will give in about once every couple of months and only when I'm about to workout so I sweat out all the sodium. I'll get a side of broccoli beef here and that's it. Definitely helps with that Chinese food craving.
As you can see, you can eat at a lot more places than you think. Look up the menu ahead of time, log what you plan on getting, and adjust the rest of your meals and snacks to fit that meal in. No cheat meals, no guilt, no binging, no yo-yoing, just a healthy mindset and view of food. Everyone wins! Remember 90/10. You're foods should be 90% clean, leaving room for 10% treats. Don't eat out every meal, just kill that anxiety that creeps up when someone mentions going out for dinner. And most importantly, enjoy that time together with your family and friends instead of fretting about ruining your "diet"! Which you aren't on anymore :).
I forgot how long it took me to really figure out the best way to fill my macros. Sure, I tried a slice of pizza, a candy bar, a small soda, maybe a slice of chicken or two. 100g protein- DONE. Bam. But the results weren't really happening and I didn't feel great. But those cravings were kept in check! Truth is, I wasn't practicing a healthy lifestyle, developing a new attitude toward food, or helping my metabolism.
Fun fact: I take no supplements. Zero. No protein powders, no pre-workouts (okay, okay, the occasional Hydrive…but I'm talking a couple times a month), no intra-workouts, no recovery post-workouts, no amino acids, no fat burners, no metabolism boosting whatever they are, no vasodilators, nothing. And I love it that way. The only reason I don't drink protein is because of all the crap in them. It's all processed and my stomach does not like em. Plus, they only taste good with milk…and my stomach doesn't like milk. I have recently discovered a Paleo egg white protein powder that is completely clean…may try that once my heart rate slows from the thought of spending $60 on a case of it.
So how do I manage to get 120g protein in daily? Easy.
Here is a list of foods that I generally rotate through for each meal of the day. Keep in mind that I hate cooking. With a passion. So, anything on here is easy and quick for the most part. If you're a master chef and love creating things in the kitchen…you probably don't need a list of food ideas in the first place.
Breakfast Meals (my favorite and largest meal of the day!)
-3 egg whites, 2 bacon, 1 bowl of Organic Maple and Spice oatmeal, 1 cup of coffee with International Delight liquid creamer.
-2 gluten and wheat free french toast, 2 bacon, coffee with creamer. (Dip toast in whole egg, pan cook in olive oil spray, topped with cinnamon and a smidge of real maple syrup).
-Lara bar and Cutie (if I'm in a huge hurry and don't have time to cook)
-Low FODMAP peanut butter/greek yogurt muffins. These. Are. Amazing. I posted the recipe once, but will do it again on my Instagram or on here soon.
It's always eggs, bacon, oatmeal, coffee, or some version of those things. Every morning. The Lara bar and fruit is rare when I am running late. I hate not eating my eggs and bacon because it gets me behind on my protein for the day. No, the creamer isn't "healthy"- but it's dairy, soy, and gluten free which is why I drink International Delight. And IIFYM allows treats :).
Lunches (I pack my lunch everyday. EVERYDAY. Fail to plan, plan to fail. Remember that saying).
-Always a protein: Taco meat, grilled chicken, steak, ground turkey, tilapia, occasionally salmon.
-Always a veggie: asparagus, broccoli, green beans, zucchini are my regulars.
-Sometimes a carb: brown rice, baked sweet potato, boiled red potatoes, brown rice pasta.
I sometimes do stir fry meals (low sodium soy sauce or Bragg's aminos soy sauce substitute). Just throw in a pan your cooked protein, any veggies you want (carrots, spinach, cooked broccoli, chopped zucchini, cooked eggs) and a carb if you want (cooked brown rice).
I've made a "spaghetti dish"- grilled chicken chopped up, cooked brown rice pasta, stir in ¼ cup of Rao's sensitive formula spaghetti sauce (low FODMAP- no onions or garlic which is upsetting to many peoples' stomachs). Voila! Spaghetti craving gone.
I love tacos. Ground beef, organic taco seasoning, 2 gluten free corn tortillas, bag of lettuce and tomato. YUM.
That's about as far as the creativity goes.
Dinners (I do small dinners. I've just found it to have the best results as far as maintaining or losing weight and I feel better).
-I honestly sometimes just want 3 whole eggs for dinner. With salsa. And maybe some spinach. Omelette style.
-Smaller protein portion: same as lunches
-Always a veggie: same as lunches
-I usually save my "carb" for my dessert.
Desserts:
-Current fave: dark chocolate covered pomegranates. Don't knock it till you try it. SO GOOD.
-40 calorie fudge pop sweetened with stevia
-Handful of dark chocolate hershey kisses.
-Cocoa almonds (I rarely have Fat macros left over, so this is rare)
-One of my peanut butter muffins from breakfast.
Having a dessert every night helps me say no to all those dessert temptations during the day. If you know you're getting something good after dinner, it's easy to hold out until then.
Snacks throughout the day (I snack ALL DAY LONG until I have no macros left).
-bananas, strawberries, grapes, cuties are almost daily.
-Lara bars (chocolate chip is the best. Don't try the Banana Bread- I spit it out in the trash like a child).
-Cocoa almonds
-Greek yogurt before I cut out dairy
-Carrots and hummus
-Trail mix
-Apples and peanut butter
-Sweet potato chips
-Glutino pretzels (wheat free!)
That's just about it.
When logging, I type in my big meals first. Breakfast, lunch, and dinner. Then fill in the holes with snacks, always making sure my protein is met. It's easier to log the night before and have your numbers met so you know exactly what to eat all day instead of logging as you go. Plus, you're not on your phone all day before you eat. Any new creations or meals I come up with are generally posted on my Instagram (@angelareneroller)
Something I used to love was when fit people would post food options when going out to eat. I never say no to family outings, dinners with friends, or dates with my husband because I can't eat at that place. I can literally find something to eat anywhere. Here is a list of my usuals when going out to eat:
-Tazikis. Love this place! I love the greek salad with chicken. The dressing is oil based and is healthier than a ranch or creamy dressing.
-Panera. You can get just about anything here. I love the chicken caesar salad with the tomato basil soup. And give me that baguette! Just log the carbs.
-Longhorn. Our favorite date night restaurant. They have a tilapia with mango salsa, rice, and green beans that I crave. Any steak, potato, veggie is good here. This could apply to any steak house.
-Chilis: soup and salad is my go to. Chili with the side salad with ranch. (I love ranch- I just log it and cut the fats I need to for the rest of the day).
-Olive garden: This is my husband's favorite-not mine so much because I never want to use a whopping 35g carbs on a freakin breadstick. When we do go, I get some sort of grilled chicken with spinach and mashed potatoes. It's on the lighter menu I think. Pretty good!
-Qdoba/Flying Burrito/Moe's/Chipotle are all easy to build your own bowl. I usually go with the bowl and leave out the shell because it's fried in grease. Sometimes at chipotle I'll get the corn tortillas for tacos. (wheat and gluten free). Just watch your fats…It's easy to get carried away with the avocado, beans, sour cream, etc.
-Ghengis Grill. Another favorite. Always get the brown rice as your starch. I usually fill the sauce bowl only half way.
-Mexican restaurants: This used to be my binge place. Chips, salsa, fajitas, 10 Dr. Peppers, you name it. I have to be careful at these restaurants because the continuous access to food is daunting. I usually get the Taco Salad or some sort of Fajita Salad. Sometimes order fajitas with corn tortillas and split it with someone.
-Panda Express. Yes, sometimes that Chinese food devil speaks to me when I tan. My tanning salon is oh so conveniently located next to one of these, and the aromas haunt me every time I go. I will give in about once every couple of months and only when I'm about to workout so I sweat out all the sodium. I'll get a side of broccoli beef here and that's it. Definitely helps with that Chinese food craving.
As you can see, you can eat at a lot more places than you think. Look up the menu ahead of time, log what you plan on getting, and adjust the rest of your meals and snacks to fit that meal in. No cheat meals, no guilt, no binging, no yo-yoing, just a healthy mindset and view of food. Everyone wins! Remember 90/10. You're foods should be 90% clean, leaving room for 10% treats. Don't eat out every meal, just kill that anxiety that creeps up when someone mentions going out for dinner. And most importantly, enjoy that time together with your family and friends instead of fretting about ruining your "diet"! Which you aren't on anymore :).
Thursday, April 16, 2015
My Current Meal Plan and More on IIFYM
I've had TONS of questions and requests to elaborate on IIFYM and what I eat specifically.
You know what annoys me? There are a lot of big "fitspo" accounts on Instagram who have decided to not share or disclose their current macros, meals, or personalized plans. They claim it's "what works for them" and won't work on everyone else. Well, duh. But some people need a place to start and some kind of reference to get an idea of how to figure out what works for them. I did! So, I won't be one of those snobby people who say, "figure it out on your own because I did that for myself." I'll give details on where I started, where I went wrong, and any revelation in between. If you're reading this, you probably want an idea of where to start and instructions on how to adjust it for your body. I'll provide all I can and know.
I've tried many "diets" as listed in previous posts. I stand firm on the effectiveness of IIFYM and its maintainability and flexibility. It's the only meal plan where I don't have these cravings that take over any reasonable thought resulting in blackouts that end in an empty gallon container of Panda Express lo mein and an empty 50 oz cup of Dr. Pepper. It's the only meal plan where I can LITERALLY find something to eat anywhere, at any occasion, with anyone. It's the only meal plan that gave me energy. Finally, it's the only meal plan that I can easily picture myself sticking to...well, forever!
Brief overview. What matters on IIFYM is protein, carbs, fats, and fiber. All of these are tracked in My Fitness Pal (a free app). If you're looking for something where you don't have to log your food, then a restrictive food list is your best bet. Have fun on that. Yes, logging gets old, but you can't keep track of everything you eat and your numbers without it. After time, you will reach your goals and want to maintain. By then, you will have a better idea of what your daily routines, meals, and snacks look like and can break away from logging. Until then, this is your best option. Plus, you would blow an aneurysm over the amount of carbs in some foods that you don't think are that bad.
Go to iifym.com/iifym-calculator/ for your initial numbers. My starting numbers won't be applicable to you because it's based on my time in the gym and goals.
Want more muscle gain? Increase your protein numbers
Want a little more energy or feeling of fullness throughout the day? Increase your carbs
Not seeing any weight loss or decrease in measurements after a week or two? Decrease carbs
Not really wanting to gain that much muscle? (crazy talk) Lower protein
Feeling a little bloated? Decrease fats
Love bacon? Increase fats
Just try some numbers for a couple of weeks and use those questions to guide you in adjusting them for your needs. Yes, lower carbs will most likely result in quicker weight loss or decreasing measurements. ASK YOURSELF, "Is this sustainable?" If you have wicked cravings on your amount of carbs or feel so tired and weak that you can't make it to the gym when you want, or want to binge, it's not worth it. Take the slower progress with more sustainability. I promise it will pay off in the end.
My 6 month 20 lb weight loss looked like this: (yes, 6 months) with 5 days of lifting a week
80g P/80g C/30g F for about 4 weeks.
-Felt weak and tired. Bad cravings. Lost about 4/5 lbs.
90g P/100g C/35gF
-Felt a little better. Weight loss slowed a bit. Still saw progress. 3 weeks=2-3 lbs lost.
100g P/ 120g C/ 40g F
-More bacon! Weight loss plateaued a week or two. Still saw progress. 2 weeks=1 lb lost.
110g P/130g C/ 40g F
-So much chicken, but growing muscles! A few more snacks=more energy. 2/3 weeks=1-2 lbs lost.
So on and so forth. You get the idea. If any increase results in weight gain (over a couple of weeks, not days), then drop it back down or fill your numbers with cleaner foods (carrots, almonds, grapes, lara bars over a candy bar or a doughnut). If that number is unsustainable, then increase your activity level with the same numbers. Weightlifting and being in the gym 5 days a week is a massive contributor to the success I've had on IIFYM as well as increasing your metabolism.
I did this for 6 months and am sitting at a happy 120g P/ 175-190g C / 50-60g F. I'm maintaining my 20 lb weight loss, have tons of energy, squeeze in a doughnut here and there, and can sustain this way of eating easily. A very important thing you need to know is that YOU WILL PLATEAU. Throughout the 6 months, I would go 3-4 weeks sometimes at the same number. I would think, "Well, this is it. No more food increases for me." But, I would stick to it (EVEN ON THE WEEKENDS!!), and sure enough the weight and size would drop a couple of pounds and inches after what seemed like an eternity.
Consistency is the most most most most most important aspect of IIFYM. No weekend binges, no 350g Carb days. Consistent all the time. If your numbers aren't sustainable, increase them or fill them with healthier foods. Pick a range that you can stick with for awhile.
Plateaus will happen. Number 1 saying that stuck with me: Trust the Process. Just. Keep. Going.
Measure! There were weeks where the scale wouldn't budge, but my inches would fall off. Buy a $1 tape measure and measure your:
-Thigh
-Waist (at belly button)
-Hips (at widest part)
Not only weigh, but measure every 4 weeks.
Stay consistent in the gym. Building muscle increases your metabolism like crazy, allowing you to increase your numbers like I did over time. Even if it's just 3 days a week, lift HEAVY. Make that time COUNT.
Drink TONS of water. I bought a 1/2 gallon jug at Complete Nutrition. That thing goes with me everywhere. I drink 2 a day CONSISTENTLY. 1 gallon a day helps with many many things such as any water retention. Buy an over-sized best friend water bottle, and never part with it.
Lastly, a summary of what my daily nutrition looks like:
Breakfast: 6 a.m. (should be biggest meal)
-2 eggs
-2 bacon
-bowl of Organic Maple and Spice oatmeal
-Coffee with creamer (gasp! You don't have to part with it!)
Morning snack: 9 a.m.
-1 halo
-handful of cocoa almonds
Lunch: 12 noon
-always a protein: chicken, steak, tuna, tilapia, pork, you name it. (not covered in all sorts of dressings because you have to log those and they are wasted macros in my opinion)
-always a veggie: broccoli, asparagus, green beans are my usual
-brown or jasmine rice (1/4 cup because I would rather use my carbs in snacks before my evening workout or in my huge breakfast).
-Sometimes a corn tortilla (I cut out wheat for stomach issues).
Dessert:
-Lara bar
Preworkout: 4 p.m.
-Banana
Dinner: 7/8 p.m.
-protein
-veggie
-any carbs I have left over
Dessert:
-Fudge pop
This is not everyday, and is commonly sprinkled with a mini bag of m&m's, an extra fruit, an extra cup of coffee with creamer, whatever. Just logging and sticking with my numbers. The lack of restrictions is so freeing.
The main thing I would do if you are not seeing results is to clean up the food you are filling your macros with. 2 people can be at 100g P/ 120g C/ 40g F, but if one fills their macros with a burger, a couple pieces of candy, and 1 soda, while the other fills theirs with lean proteins, fruit, veggies, and nuts- you can guess who will see tremendous changes even though their numbers are identical each day. I've gotten to the point where if I want to lean out just a little more, I don't drop my carbs, I fill my carbs with healthier foods. The treats are to help with cravings and should not be a staple in your diet. You will also feel way better with cleaner foods.
Fiber is important to help digest all the fruits and veggies and protein. I aim for 20g a day. If you can't get there, take a fiber supplement.
If you want to plan on eating a bigger meal with a large amount of carbs for an occasion or just because, adjust your meals for the rest of that day to fit in the meal. Let go of the idea of "cheat meals." We no longer "cheat" because we are not on a "diet." Friends going out for burgers and fries for dinner? Choose a no bun option with a kids fries, or eat low carb and low fat the majority of the day (with healthy foods!) to fit that burger and fries into your daily macros. I've personally had more success with large breakfasts, medium lunches, and smaller dinners.
If you have any requests on topics you would like me to cover, please comment! I'd love any input and hope this helps a little! I feel like it was random and all over the place, but hopefully it answered some questions!
***EDIT*** To see your grams on the app:
-Click on "Diary" at the bottom where your food is listed for the day.
-Click on "Nutrition" with the Pie Chart
-On the "Calorie Breakdown" blue bar, click on the lines icon next to the pie chart icon.
This lists much more than just your Protein, Carbs, and Fats...but I only pay attention to those 3 plus Fiber.
You know what annoys me? There are a lot of big "fitspo" accounts on Instagram who have decided to not share or disclose their current macros, meals, or personalized plans. They claim it's "what works for them" and won't work on everyone else. Well, duh. But some people need a place to start and some kind of reference to get an idea of how to figure out what works for them. I did! So, I won't be one of those snobby people who say, "figure it out on your own because I did that for myself." I'll give details on where I started, where I went wrong, and any revelation in between. If you're reading this, you probably want an idea of where to start and instructions on how to adjust it for your body. I'll provide all I can and know.
I've tried many "diets" as listed in previous posts. I stand firm on the effectiveness of IIFYM and its maintainability and flexibility. It's the only meal plan where I don't have these cravings that take over any reasonable thought resulting in blackouts that end in an empty gallon container of Panda Express lo mein and an empty 50 oz cup of Dr. Pepper. It's the only meal plan where I can LITERALLY find something to eat anywhere, at any occasion, with anyone. It's the only meal plan that gave me energy. Finally, it's the only meal plan that I can easily picture myself sticking to...well, forever!
Brief overview. What matters on IIFYM is protein, carbs, fats, and fiber. All of these are tracked in My Fitness Pal (a free app). If you're looking for something where you don't have to log your food, then a restrictive food list is your best bet. Have fun on that. Yes, logging gets old, but you can't keep track of everything you eat and your numbers without it. After time, you will reach your goals and want to maintain. By then, you will have a better idea of what your daily routines, meals, and snacks look like and can break away from logging. Until then, this is your best option. Plus, you would blow an aneurysm over the amount of carbs in some foods that you don't think are that bad.
Go to iifym.com/iifym-calculator/ for your initial numbers. My starting numbers won't be applicable to you because it's based on my time in the gym and goals.
Want more muscle gain? Increase your protein numbers
Want a little more energy or feeling of fullness throughout the day? Increase your carbs
Not seeing any weight loss or decrease in measurements after a week or two? Decrease carbs
Not really wanting to gain that much muscle? (crazy talk) Lower protein
Feeling a little bloated? Decrease fats
Love bacon? Increase fats
Just try some numbers for a couple of weeks and use those questions to guide you in adjusting them for your needs. Yes, lower carbs will most likely result in quicker weight loss or decreasing measurements. ASK YOURSELF, "Is this sustainable?" If you have wicked cravings on your amount of carbs or feel so tired and weak that you can't make it to the gym when you want, or want to binge, it's not worth it. Take the slower progress with more sustainability. I promise it will pay off in the end.
My 6 month 20 lb weight loss looked like this: (yes, 6 months) with 5 days of lifting a week
80g P/80g C/30g F for about 4 weeks.
-Felt weak and tired. Bad cravings. Lost about 4/5 lbs.
90g P/100g C/35gF
-Felt a little better. Weight loss slowed a bit. Still saw progress. 3 weeks=2-3 lbs lost.
100g P/ 120g C/ 40g F
-More bacon! Weight loss plateaued a week or two. Still saw progress. 2 weeks=1 lb lost.
110g P/130g C/ 40g F
-So much chicken, but growing muscles! A few more snacks=more energy. 2/3 weeks=1-2 lbs lost.
So on and so forth. You get the idea. If any increase results in weight gain (over a couple of weeks, not days), then drop it back down or fill your numbers with cleaner foods (carrots, almonds, grapes, lara bars over a candy bar or a doughnut). If that number is unsustainable, then increase your activity level with the same numbers. Weightlifting and being in the gym 5 days a week is a massive contributor to the success I've had on IIFYM as well as increasing your metabolism.
I did this for 6 months and am sitting at a happy 120g P/ 175-190g C / 50-60g F. I'm maintaining my 20 lb weight loss, have tons of energy, squeeze in a doughnut here and there, and can sustain this way of eating easily. A very important thing you need to know is that YOU WILL PLATEAU. Throughout the 6 months, I would go 3-4 weeks sometimes at the same number. I would think, "Well, this is it. No more food increases for me." But, I would stick to it (EVEN ON THE WEEKENDS!!), and sure enough the weight and size would drop a couple of pounds and inches after what seemed like an eternity.
Consistency is the most most most most most important aspect of IIFYM. No weekend binges, no 350g Carb days. Consistent all the time. If your numbers aren't sustainable, increase them or fill them with healthier foods. Pick a range that you can stick with for awhile.
Plateaus will happen. Number 1 saying that stuck with me: Trust the Process. Just. Keep. Going.
Measure! There were weeks where the scale wouldn't budge, but my inches would fall off. Buy a $1 tape measure and measure your:
-Thigh
-Waist (at belly button)
-Hips (at widest part)
Not only weigh, but measure every 4 weeks.
Stay consistent in the gym. Building muscle increases your metabolism like crazy, allowing you to increase your numbers like I did over time. Even if it's just 3 days a week, lift HEAVY. Make that time COUNT.
Drink TONS of water. I bought a 1/2 gallon jug at Complete Nutrition. That thing goes with me everywhere. I drink 2 a day CONSISTENTLY. 1 gallon a day helps with many many things such as any water retention. Buy an over-sized best friend water bottle, and never part with it.
Lastly, a summary of what my daily nutrition looks like:
Breakfast: 6 a.m. (should be biggest meal)
-2 eggs
-2 bacon
-bowl of Organic Maple and Spice oatmeal
-Coffee with creamer (gasp! You don't have to part with it!)
Morning snack: 9 a.m.
-1 halo
-handful of cocoa almonds
Lunch: 12 noon
-always a protein: chicken, steak, tuna, tilapia, pork, you name it. (not covered in all sorts of dressings because you have to log those and they are wasted macros in my opinion)
-always a veggie: broccoli, asparagus, green beans are my usual
-brown or jasmine rice (1/4 cup because I would rather use my carbs in snacks before my evening workout or in my huge breakfast).
-Sometimes a corn tortilla (I cut out wheat for stomach issues).
Dessert:
-Lara bar
Preworkout: 4 p.m.
-Banana
Dinner: 7/8 p.m.
-protein
-veggie
-any carbs I have left over
Dessert:
-Fudge pop
This is not everyday, and is commonly sprinkled with a mini bag of m&m's, an extra fruit, an extra cup of coffee with creamer, whatever. Just logging and sticking with my numbers. The lack of restrictions is so freeing.
The main thing I would do if you are not seeing results is to clean up the food you are filling your macros with. 2 people can be at 100g P/ 120g C/ 40g F, but if one fills their macros with a burger, a couple pieces of candy, and 1 soda, while the other fills theirs with lean proteins, fruit, veggies, and nuts- you can guess who will see tremendous changes even though their numbers are identical each day. I've gotten to the point where if I want to lean out just a little more, I don't drop my carbs, I fill my carbs with healthier foods. The treats are to help with cravings and should not be a staple in your diet. You will also feel way better with cleaner foods.
Fiber is important to help digest all the fruits and veggies and protein. I aim for 20g a day. If you can't get there, take a fiber supplement.
If you want to plan on eating a bigger meal with a large amount of carbs for an occasion or just because, adjust your meals for the rest of that day to fit in the meal. Let go of the idea of "cheat meals." We no longer "cheat" because we are not on a "diet." Friends going out for burgers and fries for dinner? Choose a no bun option with a kids fries, or eat low carb and low fat the majority of the day (with healthy foods!) to fit that burger and fries into your daily macros. I've personally had more success with large breakfasts, medium lunches, and smaller dinners.
If you have any requests on topics you would like me to cover, please comment! I'd love any input and hope this helps a little! I feel like it was random and all over the place, but hopefully it answered some questions!
***EDIT*** To see your grams on the app:
-Click on "Diary" at the bottom where your food is listed for the day.
-Click on "Nutrition" with the Pie Chart
-On the "Calorie Breakdown" blue bar, click on the lines icon next to the pie chart icon.
This lists much more than just your Protein, Carbs, and Fats...but I only pay attention to those 3 plus Fiber.
Thursday, April 9, 2015
Weightlifting and the "T" Word
This guide to starting your fit lifestyle may be starting out slower than you expected, but just bear with me. There's a lot to cover!
We can all agree that there's a tendency for women to just hop on an elliptical or treadmill when they're not really sure what to do or where to start. It's just easier to hit "go" and mindlessly run or pedal until you think you've burned enough calories to do some good. I definitely did this at first. Walked into the gym, looked at the meat-heads in the weight area, turned the opposite way to head to the cardio section, hopped on a treadmill, and miserably ran for 30 or 40 minutes until I thought I was going to have a heart attack or collapse, feel remotely satisfied, and leave. Hoping I undid that package of M&M's or that large Dr. Pepper. Unfortunately, that's not how it works and is one of the least effective ways to build muscle, burn fat, and increase your metabolism.
Weightlifting is a beautiful thing. And I'm not talking about 3 lb dumbbells for 1,000 reps. I'm talking about looking back after 2 or 3 months and lifting weights you never thought you could lift, feeling stronger, faster, leaner, and pretty much like a rockstar. 40 minutes on the elliptical will never do that for you.
So here's the "T" word that every weightlifter and trainer and person educated in fitness HATES.
Toning
Ugh. I can barely type it. Haha jk...sort of.
"I just want to tone." The world's most cringe worthy line. I understand the perception the commercials and advertisements for workout videos, weight loss programs, and machines have created. "Melt body fat in just 10 minutes!" "Tone up your belly with these 2 exercises!" So why wouldn't everyone think you can just "tone" up an area with simple semi-challenging exercises? I used to think that.
Here's how it really works. Getting that "toned" look. You have to start with the most important aspect of getting the "toned" look- which is building muscle. How do you build muscle? Lift HEAVY HEAVY weights! You will never put on any muscle mass lifting light weights for 100's of reps. Or by eating 800 calories a day. All that does is burn maybe 100 calories a session which, in the end, makes no difference except wasting your time. It takes awhile to get your list of exercises, figure out what weights you CAN do in the beginning, and working on form. But once you get that figured out, which hopefully I can help with through this blog and possibly in person, all you have to do is stay committed, stay consistent, and move up in weights every couple of weeks. Building muscle naturally increases your metablism, calories burned throughout the day, and ultimately "melts away fat" to feed your new growing muscles. You should be agonizingly sore the first couple of weeks you start weightlifting. Don't worry, it's a good kind of pain. (Haha!) And that's how you know you are growing muscles.
Lifting heavy tears the muscle, which adequate nutrition (plenty of protein and enough carbs) fills and makes stronger. You need to start with building muscle because it sets up your body for success to shed the layer or layers of fat covering them up. Light weight and cardio will never build muscle because it's not tearing them, and 800 calories is not enough to feed your new growing muscles.
After you get going on a weightlifting program, you'll naturally notice (without much cardio), that you will start feeling and looking leaner due to your increased metabolism. Here's where the misconception comes in...
You CANNOT spot reduce fat. If you hold fat in your stomach, crunches will not magically turn it into abs or "tone" up that area. If you hold fat in your thighs, squats and lunges will not magically turn that fat into muscle. If you hold fat in your arms, curls and dips will not magically turn your arms into "toned" bombshell arms. I hope you catch my point. Weightlifting will build the muscles under that fat, DIET DIET DIET will melt the fat covering your muscle. Cardio does help to some extent, but your weightlifting program should provide all the cardio you need. I run maybe a mile before some of my workouts as a warm up, but that's about all the steady state cardio I do. Most of my cardio comes from burpees, squat jumps, jumping lunges, and box jumps inbetween weight exercises. Steady state cardio is your enemy.
Yes, I have abs. And guess what? I can't remember the last time I did an ab exercise. Your abs are used and stimulated through most lifting exercises, and everyone already has some abs...they are just covered by a layer or, unfortunately, many layers of fat that need to be melted away by building muscle and a clean diet. Clean diet is #1. Consistency is #1. Yes, I can have more than one #1.
In conclusion, if you have a "trouble area" (I gain my fat in hips and thighs), working out that area is completely pointless and you cannot turn fat in certain areas into muscle. You cannot "tone" areas of your body. All you can do is build all around muscle through HEAVY weightlifting which increases your metabolism, and eating a clean, consistent diet (meeting your daily alotted macros with 90% clean foods) everyday to lose the fat covering those muscles. I promise you will see drastic changes with this. Losing the fat through a clean diet will reveal those newly built muscles creating your misconceived "toned" look. And no, you will not get bulky. I've been weightlifting heavy for 3 1/2 years and am not bulky in the slightest. Those "scary" (I think they're awesome) super built women you are afraid of looking like take supplements upon supplements and eat some odd 200g of protein a day (double what I eat). I take no supplements and just eat clean, meeting my 100-120g of protein every single day.
So go lift some weights! And quit your crunches! And quit using the tone word! And tell someone you want to build muscle and lose fat! Trainers will hug you for saying that instead of wanting to tone. :)
Edit*** I am fully aware that I have been confused since the 5th grade where to put commas in sentences. I'm not sure why. And I've always been docked on papers for starting sentences with "and" and "but". At least my forms of their, they're, and there are correct! People would lose their minds! Thank you for overlooking my overuse and underuse and incorrect use of comma placement. :)
We can all agree that there's a tendency for women to just hop on an elliptical or treadmill when they're not really sure what to do or where to start. It's just easier to hit "go" and mindlessly run or pedal until you think you've burned enough calories to do some good. I definitely did this at first. Walked into the gym, looked at the meat-heads in the weight area, turned the opposite way to head to the cardio section, hopped on a treadmill, and miserably ran for 30 or 40 minutes until I thought I was going to have a heart attack or collapse, feel remotely satisfied, and leave. Hoping I undid that package of M&M's or that large Dr. Pepper. Unfortunately, that's not how it works and is one of the least effective ways to build muscle, burn fat, and increase your metabolism.
Weightlifting is a beautiful thing. And I'm not talking about 3 lb dumbbells for 1,000 reps. I'm talking about looking back after 2 or 3 months and lifting weights you never thought you could lift, feeling stronger, faster, leaner, and pretty much like a rockstar. 40 minutes on the elliptical will never do that for you.
So here's the "T" word that every weightlifter and trainer and person educated in fitness HATES.
Toning
Ugh. I can barely type it. Haha jk...sort of.
"I just want to tone." The world's most cringe worthy line. I understand the perception the commercials and advertisements for workout videos, weight loss programs, and machines have created. "Melt body fat in just 10 minutes!" "Tone up your belly with these 2 exercises!" So why wouldn't everyone think you can just "tone" up an area with simple semi-challenging exercises? I used to think that.
Here's how it really works. Getting that "toned" look. You have to start with the most important aspect of getting the "toned" look- which is building muscle. How do you build muscle? Lift HEAVY HEAVY weights! You will never put on any muscle mass lifting light weights for 100's of reps. Or by eating 800 calories a day. All that does is burn maybe 100 calories a session which, in the end, makes no difference except wasting your time. It takes awhile to get your list of exercises, figure out what weights you CAN do in the beginning, and working on form. But once you get that figured out, which hopefully I can help with through this blog and possibly in person, all you have to do is stay committed, stay consistent, and move up in weights every couple of weeks. Building muscle naturally increases your metablism, calories burned throughout the day, and ultimately "melts away fat" to feed your new growing muscles. You should be agonizingly sore the first couple of weeks you start weightlifting. Don't worry, it's a good kind of pain. (Haha!) And that's how you know you are growing muscles.
Lifting heavy tears the muscle, which adequate nutrition (plenty of protein and enough carbs) fills and makes stronger. You need to start with building muscle because it sets up your body for success to shed the layer or layers of fat covering them up. Light weight and cardio will never build muscle because it's not tearing them, and 800 calories is not enough to feed your new growing muscles.
After you get going on a weightlifting program, you'll naturally notice (without much cardio), that you will start feeling and looking leaner due to your increased metabolism. Here's where the misconception comes in...
You CANNOT spot reduce fat. If you hold fat in your stomach, crunches will not magically turn it into abs or "tone" up that area. If you hold fat in your thighs, squats and lunges will not magically turn that fat into muscle. If you hold fat in your arms, curls and dips will not magically turn your arms into "toned" bombshell arms. I hope you catch my point. Weightlifting will build the muscles under that fat, DIET DIET DIET will melt the fat covering your muscle. Cardio does help to some extent, but your weightlifting program should provide all the cardio you need. I run maybe a mile before some of my workouts as a warm up, but that's about all the steady state cardio I do. Most of my cardio comes from burpees, squat jumps, jumping lunges, and box jumps inbetween weight exercises. Steady state cardio is your enemy.
Yes, I have abs. And guess what? I can't remember the last time I did an ab exercise. Your abs are used and stimulated through most lifting exercises, and everyone already has some abs...they are just covered by a layer or, unfortunately, many layers of fat that need to be melted away by building muscle and a clean diet. Clean diet is #1. Consistency is #1. Yes, I can have more than one #1.
In conclusion, if you have a "trouble area" (I gain my fat in hips and thighs), working out that area is completely pointless and you cannot turn fat in certain areas into muscle. You cannot "tone" areas of your body. All you can do is build all around muscle through HEAVY weightlifting which increases your metabolism, and eating a clean, consistent diet (meeting your daily alotted macros with 90% clean foods) everyday to lose the fat covering those muscles. I promise you will see drastic changes with this. Losing the fat through a clean diet will reveal those newly built muscles creating your misconceived "toned" look. And no, you will not get bulky. I've been weightlifting heavy for 3 1/2 years and am not bulky in the slightest. Those "scary" (I think they're awesome) super built women you are afraid of looking like take supplements upon supplements and eat some odd 200g of protein a day (double what I eat). I take no supplements and just eat clean, meeting my 100-120g of protein every single day.
So go lift some weights! And quit your crunches! And quit using the tone word! And tell someone you want to build muscle and lose fat! Trainers will hug you for saying that instead of wanting to tone. :)
Edit*** I am fully aware that I have been confused since the 5th grade where to put commas in sentences. I'm not sure why. And I've always been docked on papers for starting sentences with "and" and "but". At least my forms of their, they're, and there are correct! People would lose their minds! Thank you for overlooking my overuse and underuse and incorrect use of comma placement. :)
Monday, April 6, 2015
Hundreds of Diet Methods
I think it only makes sense for the first thing I elaborate on to be all the diet plans I've tried listed in my first post. I actually thought of about 5 more after I posted it. I'll definitely include which "method" I'm currently doing and what has worked best for me.
Where do I even begin…
IIFYM-
I am currently still following this plan. It stands for "If It Fits Your Macros". It's only focus is to count your macronutrients each day and stick to a set number. Your macronutrients being PROTEIN, CARBS, and FATS. Many include fiber as well. If you Google "macros calculator", one of the first results will work. On this site, you can enter your age, activity level, goals, etc., and it will give you set numbers to follow. All the numbers are logged into My Fitness Pal. My Fitness Pal literally has anything and everything you could think of eating, and even a barcode scanner to recognize your food specifically and quickly.
The beauty of IIFYM? Calories don't matter! The other beauty to it is the lack of restrictions. Technically, you can fill your dedicated numbers of protein, carbs, and fats with anything…as long as you don't go over. This method gets a lot of hate from people claiming that followers fill their macros with twinkies, honey buns, pop tarts, and soda. But, the ones I've learned it from don't do that. It simply allows room for small treats to be worked in each day to help with the tendency to binge or fall off track. And it works. If I want 1 or 2 chocolate peanut butter eggs…I have them. And log them. And that's that. You can get a little crazy and fill it with unhealthy processed foods and won't see near the same results as you would if you filled your macros with lean proteins, fruits, veggies, and nuts. There's so much more I want to talk about with this method, because it saved me from my nasty weekend binges, but this post is just for brief overviews. But know that I have followed this way of eating and viewing food for a couple of years now and it is definitely for those who have the tendency to binge.
Low FODMAP-
One unfortunate side effect to cleaning up your diet and eating a ton of fibrous veggies for many is bloating, constipation, and stomach issues. It's all over the fitness Instagrams. "Why am I so bloated?". "I cleaned up my diet and now I have stomach issues". I was one of them- especially for the past 6 months- and then I discovered low FODMAP.
Low FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols. A fancy way of listing certain carbohydrates that aren't digested well and throw off your intestinal bacteria causing bloating and all those other fun side effects. You'd be shocked what makes the list of "High FODMAPs" or "Foods to Avoid". Among the list that I ate a ton of was: wheat, dairy, garlic, onion, asparagus, apples, high fructose corn syrup, beans, broccoli, peaches, pears, gluten, and on and on and on. So, I gave this low FODMAP thing a try for about a month and my bloating and intestinal issues completely disappeared. It's mainly a diet that's really easy on your digestive system. It's also really healthy. I still do this to a degree. I've cut out wheat, dairy, high fructose corn syrup, and some soy with great success and a happy belly. If you've cleaned up your diet and have some of these symptoms with no relief- a better look into this list and what you are eating may help.
Low calorie
Pointless. Starving yourself makes you retain food and water, doesn't allow for muscle growth, makes you tired, is counter productive.
Low carb
This is the devil. I did this last year to prepare for a vacation (30g carbs or less per day). I've never been so tired, moody, weak, frail, hungry, angry, and everything else in my life. Plus, it leads to massive binge sessions. Do yourself a favor and run away from low carb diets. "Lower carbs" on the IIFYM calculator is usually no less than 100g. Praise the Lord.
No sugar
This is not maintainable. You will never go forever without anymore sugar. So basically all you're doing is making your cravings go through the roof-which leads to binging, and setting up your body to react HORRIBLY to the next time you do consume sugar. I can maintain no wheat, dairy, or high fructose corn syrup-so I don't worry about my body becoming ultra sensitive to those things. Good luck with no sugar. And I feel sorry for your body when it revolts the next time your cravings get the best of you. :)
No carbs after dark
Dumb. I workout in the evenings, so I have to refuel with carbs. Now, I don't eat 100g carbs at night, but I eat at least 15-20g just for dinner to replenish my muscles and body after my workouts. You'll never recover without them. Plus, your metabolism goes up during your sleep and you can process them just fine. Well, if they're mostly healthy. (Brown rice, eggs, fruits, nuts).
Paleo
I like this diet plan because it's so healthy. But the restrictions make it hard to find balance. For example, eating out with friends and family, or going over to someone's house for dinner. I can always find something to eat anywhere with IIFYM and my personalized version of low FODMAP.
Vegetarian
WHERE'S THE PROTEIN?? You can only get your protein from beans. That's no fun.
Intuitive eating
So, I gave this a shot after feeling like I knew what my body responded to. Having zero guidelines is much more difficult than I thought. I frequently lost track of small treats I had during the day, portion sizes, and never knew if I got in enough protein for the day. I was really lost on this method.
3 or 6 meals a day?
After much research, I don't think it really matters. I definitely do 3 meals a day with snacking in between. So, I guess you could count that as 6 if you wanted to. It doesn't matter, just watch portion sizes and know the hand measurement references for carbs and fats.
No restrictions
Hello 20 lbs.
Blood-type diet
This diet was very interesting. After dealing with bloating last year, someone mentioned this diet to me and it is supposedly customized diets based on your specific blood type. Some can't digest meats, some can, some can't have certain veggies, some can only eat these fruits. I was more intrigued by it than anything and gave it a whirl. Unfortunately, my blood type is rare (AB+) and it said I couldn't process any meat other than Turkey. Wha? I gave up my steak, chicken, bacon, and pork - and traded it for ground turkey. It really wasn't that hard, but I quickly became "sensitive" to any meat resulting in more bloating and stomach pain. I didn't experience anything life changing on this and don't recommend it to anyone. All I learned is how much I truly love bacon.
Vegan
Can't. Eat. Anything. I DID, however, feel FANTASTIC on this diet. It was really hard- probably the hardest I've done. And I only lasted 2 or 3 weeks. I remember how I couldn't eat hardly anything, but I did lose weight really quickly (which isn't always good), and had a ton of energy on it for some reason.
Well, that's all I can really think of for now. I know this is way biased toward IIFYM, but it truly is so maintainable and is a way to live life with balance. If you're interested in your numbers, google that macros calculator and download My Fitness Pal. Your numbers given to you are to reach your goals HEALTHILY. So progress is slow. Slow progress is always maintainable, and is actual fat loss- not just water weight fluctuations. Be patient. And if you see absolutely NO results, fill your macros with healthier foods (lean protein, fruit, veggies, nuts, oats), or lower your carbs a little. Consistency is the #1 way to success on IIFYM.
Hope this gave some insight!
Where do I even begin…
IIFYM-
I am currently still following this plan. It stands for "If It Fits Your Macros". It's only focus is to count your macronutrients each day and stick to a set number. Your macronutrients being PROTEIN, CARBS, and FATS. Many include fiber as well. If you Google "macros calculator", one of the first results will work. On this site, you can enter your age, activity level, goals, etc., and it will give you set numbers to follow. All the numbers are logged into My Fitness Pal. My Fitness Pal literally has anything and everything you could think of eating, and even a barcode scanner to recognize your food specifically and quickly.
The beauty of IIFYM? Calories don't matter! The other beauty to it is the lack of restrictions. Technically, you can fill your dedicated numbers of protein, carbs, and fats with anything…as long as you don't go over. This method gets a lot of hate from people claiming that followers fill their macros with twinkies, honey buns, pop tarts, and soda. But, the ones I've learned it from don't do that. It simply allows room for small treats to be worked in each day to help with the tendency to binge or fall off track. And it works. If I want 1 or 2 chocolate peanut butter eggs…I have them. And log them. And that's that. You can get a little crazy and fill it with unhealthy processed foods and won't see near the same results as you would if you filled your macros with lean proteins, fruits, veggies, and nuts. There's so much more I want to talk about with this method, because it saved me from my nasty weekend binges, but this post is just for brief overviews. But know that I have followed this way of eating and viewing food for a couple of years now and it is definitely for those who have the tendency to binge.
Low FODMAP-
One unfortunate side effect to cleaning up your diet and eating a ton of fibrous veggies for many is bloating, constipation, and stomach issues. It's all over the fitness Instagrams. "Why am I so bloated?". "I cleaned up my diet and now I have stomach issues". I was one of them- especially for the past 6 months- and then I discovered low FODMAP.
Low FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols. A fancy way of listing certain carbohydrates that aren't digested well and throw off your intestinal bacteria causing bloating and all those other fun side effects. You'd be shocked what makes the list of "High FODMAPs" or "Foods to Avoid". Among the list that I ate a ton of was: wheat, dairy, garlic, onion, asparagus, apples, high fructose corn syrup, beans, broccoli, peaches, pears, gluten, and on and on and on. So, I gave this low FODMAP thing a try for about a month and my bloating and intestinal issues completely disappeared. It's mainly a diet that's really easy on your digestive system. It's also really healthy. I still do this to a degree. I've cut out wheat, dairy, high fructose corn syrup, and some soy with great success and a happy belly. If you've cleaned up your diet and have some of these symptoms with no relief- a better look into this list and what you are eating may help.
Low calorie
Pointless. Starving yourself makes you retain food and water, doesn't allow for muscle growth, makes you tired, is counter productive.
Low carb
This is the devil. I did this last year to prepare for a vacation (30g carbs or less per day). I've never been so tired, moody, weak, frail, hungry, angry, and everything else in my life. Plus, it leads to massive binge sessions. Do yourself a favor and run away from low carb diets. "Lower carbs" on the IIFYM calculator is usually no less than 100g. Praise the Lord.
No sugar
This is not maintainable. You will never go forever without anymore sugar. So basically all you're doing is making your cravings go through the roof-which leads to binging, and setting up your body to react HORRIBLY to the next time you do consume sugar. I can maintain no wheat, dairy, or high fructose corn syrup-so I don't worry about my body becoming ultra sensitive to those things. Good luck with no sugar. And I feel sorry for your body when it revolts the next time your cravings get the best of you. :)
No carbs after dark
Dumb. I workout in the evenings, so I have to refuel with carbs. Now, I don't eat 100g carbs at night, but I eat at least 15-20g just for dinner to replenish my muscles and body after my workouts. You'll never recover without them. Plus, your metabolism goes up during your sleep and you can process them just fine. Well, if they're mostly healthy. (Brown rice, eggs, fruits, nuts).
Paleo
I like this diet plan because it's so healthy. But the restrictions make it hard to find balance. For example, eating out with friends and family, or going over to someone's house for dinner. I can always find something to eat anywhere with IIFYM and my personalized version of low FODMAP.
Vegetarian
WHERE'S THE PROTEIN?? You can only get your protein from beans. That's no fun.
Intuitive eating
So, I gave this a shot after feeling like I knew what my body responded to. Having zero guidelines is much more difficult than I thought. I frequently lost track of small treats I had during the day, portion sizes, and never knew if I got in enough protein for the day. I was really lost on this method.
3 or 6 meals a day?
After much research, I don't think it really matters. I definitely do 3 meals a day with snacking in between. So, I guess you could count that as 6 if you wanted to. It doesn't matter, just watch portion sizes and know the hand measurement references for carbs and fats.
No restrictions
Hello 20 lbs.
Blood-type diet
This diet was very interesting. After dealing with bloating last year, someone mentioned this diet to me and it is supposedly customized diets based on your specific blood type. Some can't digest meats, some can, some can't have certain veggies, some can only eat these fruits. I was more intrigued by it than anything and gave it a whirl. Unfortunately, my blood type is rare (AB+) and it said I couldn't process any meat other than Turkey. Wha? I gave up my steak, chicken, bacon, and pork - and traded it for ground turkey. It really wasn't that hard, but I quickly became "sensitive" to any meat resulting in more bloating and stomach pain. I didn't experience anything life changing on this and don't recommend it to anyone. All I learned is how much I truly love bacon.
Vegan
Can't. Eat. Anything. I DID, however, feel FANTASTIC on this diet. It was really hard- probably the hardest I've done. And I only lasted 2 or 3 weeks. I remember how I couldn't eat hardly anything, but I did lose weight really quickly (which isn't always good), and had a ton of energy on it for some reason.
Well, that's all I can really think of for now. I know this is way biased toward IIFYM, but it truly is so maintainable and is a way to live life with balance. If you're interested in your numbers, google that macros calculator and download My Fitness Pal. Your numbers given to you are to reach your goals HEALTHILY. So progress is slow. Slow progress is always maintainable, and is actual fat loss- not just water weight fluctuations. Be patient. And if you see absolutely NO results, fill your macros with healthier foods (lean protein, fruit, veggies, nuts, oats), or lower your carbs a little. Consistency is the #1 way to success on IIFYM.
Hope this gave some insight!
Sunday, April 5, 2015
My History in Fitness
It's funny how things happen.
I started this blog about 4 years ago. I was a newly wed, a full-time student, 25 lbs heavier, and wanted to get thin again. I walked into a World Gym in 2010 and saw a sign offering unlimited personal training for the low price of $39.99/ month. Done.
I quickly began to think I knew everything about being healthy and losing weight. This blog was originally started a mere 8 weeks into my fitness journey with a personal trainer. I just read through the majority of my posts and laughed at my naive 21 year old self. One thing hasn't changed though- and that's the passion I had for knowledge in this industry/ field. Fast forward almost 4 years later, I am still nipping at the bit for any new theories, ideas, methods, ways of training, and metabolism boosting meal plans. It's been pretty clear to me that this is more than a hobby and an interest. To me, it's a way of life and I want to move in this direction to help others learn that you can have healthy and fit lifestyle with plenty of balance. I am often confused with being "obsessed" with my body, being thin, losing weight. That's far from it. I'm in love with learning and knowing how the body responds to how you treat it.
21 year old Angela only wanted to lose 25 lbs and be super thin like I was in high school. I could eat whatever I wanted and was really confused when the pounds crept up my freshman year in college. One of my first (and shameful) lines I rattled off to my personal trainer was, "I don't want to get bulky". He laughed and I didn't' know why. I do now.
I am a very active person and have grown to love pushing my body physically. I am always in the gym Monday-Friday (average 1 hour / day), and can be found road biking, mountain biking, hiking, running, canoeing, camping, or kayaking any other time. I am in the gym Monday through Friday because I love it- like many people love going for a walk everyday, reading everyday, even getting on social media everyday. Not because I feel like I have to. I eat the way I do because it gives me energy, fuels my body for my workouts, makes me feel phenomenal, and is ultimately taking care of my body. I love knowing how all the different theories of "diets" work and the reasoning behind them.
Here's a list of diet methods I've done (and by diet, I mean way of eating):
-IIFYM (macronutrient counting)
-Low-carb
-Low-calorie
-Vegan
-Blood-type diet
-Low FODMAP
-No restrictions
-Intuitive eating
-Vegetarian
-Paleo
-6 meals a day
-3 meals a day
-No carbs after dark
-No sugar
-Gluten free
-Wheat free
-Dairy free
-And a combo of the above 3
Just to list a few.
I've learned so much through all these ways of eating and will share what I've learned in small tidbits.
I've always weight-lifted and haven't changed that much regarding working out. Always lift heavy and fast. I've fluctuated with cardio and training methods over the years based on new exercises and goals. I also plan to explain much of what I've learned about these methods over time.
Lastly, something a little more personal. I have had an Instagram account dedicated to fitness only from about the first year when I had a personal trainer. I gained a lot of followers, and in return followed a lot of other fitness enthusiasts, including bikini and figure competitors. I also credit over half my knowledge in weightlifting and eating to these fitness accounts, because I got to learn everything they knew from their trainers and experiences. Over the past few months, I became keenly aware of the ridiculous expectations I had for myself along with the time I was spending viewing these fitness accounts over helping people I actually am surrounded with and progressing in my own career. It became a distraction since I was constantly looking at athletes with 3% body fat- something that isn't balance and is not maintainable. Granted, for may of them, competing is their life, job, and only focus. That's fine, and I actually wanted to compete at one point. But watching hundreds of girls dieting down to unhealthy body fat percentages for shows multiple times a year wasn't getting me any closer to what I want to do. And their goals weren't my goals. There were a select few who did practice balance and some of the above listed ways of eating. Some of them ex-competitors. But, I ultimately decided about a month ago that those accounts were hurting me more than helping me. I began to strive for their competition physiques, and practiced some of their more unhealthy ways of eating. I deleted my account. Along with my thousand followers and my 600 pictures that were small insights to my fitness history. It was hard- but this is a much better outlet.
So, over time I will try to make small categories addressing many random aspects of my fitness philosophies. Knowledge here and there. Motivation, hopefully. And ultimately, help for those who want to make healthier choices in their life but don't know where to start.
If you read all this, you're a trooper. Thank you. :)
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