SWIPE FOR TODAY’S SWEAT SESH
Can I rant for a sec? 😬
I am so sick of feeling like because I track macros I am perpetuating the unhealthy diet culture.
Let me explain. ☝🏻
I keep reading insta posts about intuitive eating, self-love, and ending diet culture. Last night, after I entered dinner into My Fitness Pal, I stumbled upon the following line: “This past year, instead of tracking macros, I made memories and enjoyed my life.” 😕
So basically, if someone tracks her food/macros/calories/etc...she is an unhappy, dieting fiend obsessed with tracking food more than living a fulfilling, happy life. Or making any memories.
I call BULLSHIT.
Just because I feel best when I’m eating a certain way, does not make me unhappy or obsessed. But these ladies who spew self love and intuitive eating ironically tell me I am.
News flash: I have tried “intuitive eating” and I fail every.single.time. (As do others as is evident by our country’s obesity epidemic.) And maybe some people just prefer rules and guidelines- is that so bad? Does that mean I’m sending a negative message to women and girls because I track my fucking macros?
And as far as making memories, since Macros, I’ve had plenty of good times- my bachelorette party, Christmas, my bridal shower yesterday. All done with complete freedom to enjoy myself because I’ve been so consistent all the other days.
So maybe instead of judging, we all focus on our own methods of what makes us happy and stop shaming other people’s choices that don’t look like ours.
How ‘bout that? 😘
app review: Eating smarter, healthier and fuller has always been a constant in my life. But let’s be honest counting carbs, proteins, fats and fibers to make sure we are hitting each check is a hassle. So I went in search of a FREE app that would do it for me! I’ve only been using this app for a short time but I AM ALREADY IN LOVE! .
There are so many options like a food database, food diary, personalized daily targets, and consolidated data in graphs and lists! The best part is that if I need to focus on a certain area (like higher protein and carbs with lower fat) I can scroll through my personalized food list and target what to eat to boost those areas making meal prep super simple!!! I carb cycle and I love that I can change my targets daily to reflect that. .
Another plus to updating my targets daily is that I can track my current weight and see if there are any trends. HIGHLY RECOMMEND TO THOSE STRUGGLING WITH EATING HEALTHIER AND MORE BALANCED!!! Check the app out here: MacroTrak - Macro Tracker by Jake Shimota
#macrotrak #honestreview #qualityproducts #macrotracker #healthyliving #health #fitness #macrocounter #caloriecounter #balancedeating
Socializes for 30 minutes
Is extremely exhausted.
Because I’m stuck inside all day thanks to this snowstorm (and procrastinating on the homework), I decided to bake up some @lilbuffprotein
banana “buffins”! 🤤 .
I had a banana on the counter that needed to be used so I had to make these! 😍🙌🏼 I simply substituted the applesauce usually needed for a buff cake and used 1 medium banana instead 🤪 After mixing up the ingredients, I added some cinnamon to the mix, & put them in my muffin tin. I then mixed up cinnamon & brown sugar in a small bowl and sprinkled that generously on top of these puppies. Baked for about 15 mins at 350 degrees. 🙌🏼 The best part? These FOUR muffins are one whole serving 🤪💃🏻 .
These are so perfect for a cold, snowy day like today (or any day in my opinion). If you haven’t tried @lilbuffprotein
cake mixes (and their new frosting!!), you need to. 😍 .
Macrofriendly, delicious, and beyond easy. What could be better?! 🧁 .
PS. If you want to see something very non-macro-friendly... take a peek at my story to see what else i made today 😂🍪.
#shopsmall #smallbusiness #saturdaybaking #snowday #snowstorm #bananas #muffins #lilbuffprotein #buffcakes #buffins #highprotein #macrofriendly #iifym #flexibledieting #macrocounter #caloriecounting #cakesandweights #eatcakegetbuff
Post 18 miles —
Grateful for the snow storm because I now have an excuse to really not move☃️❄️
Are you working out or staying in today?
show up. be brave. be darling. be full of light. be honest. be open. be human. make mistakes. make love. make friends. make amends. make due. make yourself happy. make a difference // alex elle 🎀
So this is my dinner for tonight. Swipe left to see my macros for the day.
My last weigh in was on Sunday and my weight has fluctuated up and down a pound since then. I (thought) I was experiencing a weight loss stall. @beccas_battle
suggest I do my research and I did 😀 I watched @kendberry.md
and he’s completely changed my mind. Kind of explains any weight loss pause and why it may be happening. If you are experiencing this I suggest you check out his YouTube page.
It’s Friday-eve and I’m doing my happy dance
Tomorrow I’ll be eating all the carbs and I couldn’t be happier
Also taking all the music recommendations because I’ve got a long run ahead of me. Leave them in the comments plz! 👇🏼
Why Should I Reverse Diet?
There are many reasons and benefits from taking the time to reverse diet, but today I want to use a specific example that might resonate with a lot of you.
The client above came to me at a loss.
She ate healthy, clean, watched her portion control, and worked out regularly. She obviously wasn’t in a bad position to start, but she felt that for as much effort and work she put into her fitness lifestyle, she should look more fit than what she did.
To put it simply, here’s what was going on:
She was consuming a very low calorie diet of around 1,200 calories a day for a very long period of time. Her metabolism had adapted to that low amount of calories + high amount of energy exertion through multiple workouts per week - so much that her current routine was only allowing her to maintain. Since her metabolic rate was maintaining at these levels, any time she let loose on the reins a bit or took a break while on vacation, she witnessed unwanted weight gain.
To continue reading and learn all the details about her reverse diet, check out my latest blog post.
Link in bio!
SWIPPPEEE FOR SHOULDER WORKOUT
Did these burnout exercises at the end of my shoulder workout x 20 min stairs @ level 9 no hands 💦💦+ 5 x 1 min sprints on the Jacob’s Ladder
What’s your workout today?
No truer words have been spoken!
I enjoy the HELL out of my date night dinners; I partake in my doughnut weakness on the regular (I just can’t say no to fried dough nor do I want to); and margaritas are my favorite drink. Do I have this stuff every day? No. But nothing is off limits either. That’s just no fun.
And as long as my big picture is consistent, I really don’t sweat the treats and indulgences.
What’s your favorite treat that you just can’t or won’t turn down?
I quit my workout today. That’s right. I quit, right in the middle of my cardio session. I used every excuse in the book from my body hurts to it’s difficult for me to breathe.
So what’s next?
I decided I would follow through with the rest of my workout by cross training. What does this mean?
Instead of running the sprints I had planned I did “sprints” on the Jacob’s Ladder. I got my heart rate up to what it would normally be if I was running. Is it optimal? Nope. But does it still help me to achieve my goal? Yup.
This is a reminder: it happens to all of us, the want to quit. Instead of fully quitting during your workout try finding a way to implement a similar exercise or workout for the same duration it would normally take to complete said exercise ✨
How excited am I?!
The answer is VERY.
I’ve been debating for awhile on starting a page that’s solely serves my love of food, macro counting, funny memes, and overall relatable stuff for women out there- so here it is.
Accurately titled MarriageAndMacros as I’m 45 days out from my wedding to this guy 😍 and 4 months into macros. Both are new adventures that leave me excited to share everything I’m learning.
I hope to use this page to unabashedly share my healthy food addiction, new found love of tough workouts (thank you @dalalovesdumbbells
!) and overall struggles of a 40+ woman foraging her way to the healthiest lifestyle yet.
And yes, married life. ❤️
I’ll be back with more info about me soon. And I look forward to connecting with like minded women here.
If you want instant gratification,
then this sport isn’t for you.
In bodybuilding, you work for YEARS to add muscle followed by losing body fat. You reverse diet, and then diet…and then reverse diet again, only to diet again.
You train hard day in and day out. You gain strength while reverse dieting, and then you try to hold onto it while dieting.
You go though all of the above with the goal in mind of adding muscle, and then preserving as much of it as possible when it’s time to diet again. All with the high hopes of seeing literally minimal changes.
Don’t do this sport because you want to get “vaca ready”.
Do it because you love challenging yourself.
You do it because you love the work ethic and discipline.
You enjoy the structure, even when you don’t enjoy it.
You do it because you love pushing yourself to new limits and overcoming one obstacle after another.
Left: 1st competition in 2012
(<- dontdoitlikedani 🤦🏼♀️)
Some days it’s just one foot in front of the other ✨
Systemax - Peanut Butter Crunch Bar
Trash Food Guidance 1. Fragrance and Flavour: Ho hum. Pretty disappointing. Not sweet enough for me. Subtle cookie type flavour, not really a solid peanut taste. The chocolate doesn't seems to add much to the flavour. Needs more cocoa. 13/20 2. Texture: Dense and chew bar. This has actual peanuts in it! I thought this would be all artificial but I was very surprised to see the real deal. Nice. 15/20 3. Appearance and packaging: I do like the layering effect that the coated bars have. While this added to the appeal of the bar, it did not add to the flavour. The pack is also very masculine. Why? It seems like brands cut out half their market when they make things that only guys would be attracted toward buying. Still, it looks ok. 13/20 4. Value/ price: On sale this was $2.80 at Coles. I would not pay any more for it. Not worth it. 12/20 5. Novelty and fun: I had never seen this brand before, so I was keen to try it. Also, I love that they have real peanuts inside! That is quite a novelty 15/20
Total - 68/💯 Bonus Trash Factor: This was on sale at Coles and was an impulse buy. I am always on the hunt for a new protein bar. I eat at least one every day, sometimes more if I am on go all day. This one stood out because it has 25 grams of protein. However, it is also pretty high calorie for a snack bar; 300 calories. Not really worth it. You can get much better bars for fewer cals. Plus 5.1 points for being extra.
HOW TO CALCULATE YOUR MACROS FOR FAT LOSS✨
Remember, the calculations above are just examples as to how you can manipulate your macros to work in your favour. Once you have a final caloric average (example: the 2000 calories) you can either SUBTRACT (for weightloss) or ADD (for weight gain) calories to that number depending on your goals.
For example, If you prefer to eat more fats than carbohydrates (more salty foods, nuts, avocado, peanut butter, fattier meat, etc.) shoot for the upper range of your fats and lower range of your carbs. If you love your carbs (potatoes, rice, oatmeal etc.), you can shoot for the lower end of the fat ranges. Choosing these numbers are not magic, it simply comes from picking one, trying it out for a few weeks, and seeing if it works! Please message me if you have any further questions!
Removing roughly 500 calories/ day should equate to a loss of one pound/ week. However this can be done through a combination of diet and exercise (e.g burn 250 calories exercising and remove 250 calories from your diet)
The protein numbers are slightly higher and for someone who is already active. If you’re just starting out in your health and fitness journey, you can start as low as 0.5g/ lb of body weight.
⬆️⬆️CIick the link in bio to get started on your 6 Week Program full of recipes that will fit your macros and workouts that are designed to tone ALL areas of the body. ✔️#ShesSoFit
#howtocalculatemacros #macrocalculator #countmacros #countingmacros #ifitfitsyourmacros #iifymrecipes #macros #macrocounter #fatlossprogram #weightlossprogram
Happy Sunday✨SWIPE ⏭⏭⏭
Zero part of me wanted to workout today. Yesterday’s run killed my legs but we still got to the gym and tried to incorporate some leg exercises.
1. Heavy Squats
2. Medicine ball throws x medicine ball squats
3.Kettle bell squats x swings
4. 30 min stairs x no hands
did you workout today? 💦💦💦
Breakfast: toast with @kitehillfoods
Almond milk cream cheese, tomato, nutritional yeast, arugula, and hot sauce (because hot sauce goes on everything). Decided to track my macros for the day to see how much I eat using @lifesum
! I usually do intuitive eating but I feel like I’ve been under eating/not hitting the proper macronutrients (especially protein since I’m vegan)
The Lifesum app is super easy to use if you’re looking for a good food/exercise tracker!
#macros #macrocounter #breakfast #vegan #veganrecipes #lifesum #plantbased
This week I rode the struggle bus hard. I stayed within my macros, but my choices weren't the best and I could have gotten more bang for my macros with better decisions. What got me through the week was promising myself I could have @chickfila
as a treat on Friday.
Again, all within my macros, I even saved enough fats to have 1 Chick-fil-A sauce pack! Win!
(Add sauce: 0p, 13f, 14c 140 calories)
There have been so many training sessions that I’ve wanted to quit because my workout seemed too difficult or too challenging
But this means pushing through workouts even when training is difficult or impossible. —-
Anytime my mindset shifts during a workout, I remind myself that the time is going to past regardless of if I make the most of it 🤷🏼♀️so keep going!!
This is a Friday reminder to keep going, even when it seems impossible ✨
Bless up to the Jacobs Ladder for helping me get some sprints in today
5 x 1 min as fast as you move your legs 💦💦
Finished my workout with stairs because #10ksteps
Every journey takes time.
Every journey is unique.
Every journey has struggles.
Every journey has a beginning.
Every journey starts with one single step.
We all started somewhere, no two of us are alike. The important thing is that you LEARN.
Learn that it takes time.
Learn that you are unique and beautiful.
Learn to work through the struggles.
There’s not much I want to bring back from 2018 but my visit to In-N-Out is at the top of my list
A little squat and lunge combo from today’s lower body day!
Because I didn’t know my body could hurt so badly after 15 miles
Willing to bet your #dreamlife
looks a little bit like this.👇🏼
Wake up early, PUMPED to start the day. 🌤
Eat a healthy breakfast, with a side of water or coffee. Untracked. 🥚☕️🥐
You work a few hours, doing something that you LOVE. 🤓
Hit the gym, go for a run, or do some yoga. 🏋🏼♀️
Get dressed up in a cute outfit (or, sweats 😂) and feel GREAT about yourself. 💅🏼 #ConfidentAF
Go out to eat with friends/significant other, choose whatever you want on the menu, and not worry about the calories. 🥗🌯🍰
Come home, cozy up in bed and enjoy some Netflix. 🍿
This may be a dream for you, but it’s ✨ reality ✨ for me.
My point? This CAN be you. 💃🏼
❌ You don’t have to wake up to that alarm miserable. ⏰
❌ You don’t have to rush to work only to be in over your head with work to do. 🤯
❌ You don’t have to stress about tracking calories, or about the ones that you forgot to track.
❌ You don’t have to skip the gym after work because you’re too exhausted from a long day. 😴
❌ You don’t have to cook every night, or even push that away for some fast food. 🍟🍔
If your life looks like this, I get you, cause that was me, just a few years ago.
Want to change that?
Click the link in my bio to apply for the FAT SLASH METHOD 🔥
Only 4 Spots Left! Who wants one? 😎
#HealthIsWealth2019 #HappinessFirst #HowToGetHealthy #HowToLoseBodyFat #HowToEatClean #EatWellBeWell #IEatPlants #IEatMeat #WholeFoodEater #EatWholeFoods #EatForAbs #EatToLoseWeight #EatFatToLoseFat #EatRealFood #NutritionCoach #OnlineNutritionCoach #IIFYM #Macros #CountingCalories #CalorieCounter #MacroCounter #CountingMacros #OnlinePersonalTraining #OnlineTrainer #OnlineFitnessTrainer #BodyFatLoser #MomBod #LosingMyMomBod
Just trying to mentally prepare for a new week. Wasn’t going to workout today but decided I would let my body determine the movements. If any movement felt challenging or difficult I wasn’t going to do it.
Workout listed below:
•jump squats x elevated dumbbell squat
•lunges x switch lunges
cardio: 20 minutes of stairs x level 12
Life is full of choices. 🥑
Every day we are faced with decisions to make that impact our everyday life. 🥕
We went into today knowing we wanted an "eat out meal", but something we could keep macro friendly. We chose what we wanted so we could log the meal and plan the rest of our macros around it. Absolute success and the meal was simply wonderful @applebees.
I still have room for @halotopcreamery
to end the day! 🍎
Planning these things makes choices easier and helps us stay on track, of course I wanted a cheeseburger and cheese sticks (worth 2 days of calories), but I didn't miss it at all knowing what I was going to order!
HAPPY FRI-YAY! Swipe for today’s workout
•squat with shoulder press
•rdl with upright row
•leg extension with back row
•medicine ball jumping jacks
for a little extra resistance
really just trying to keep this level of motivation all year ✨
3 days into the new year. Are you still on track with your goals? I see so many people shift their mentality to be all or nothing. In reality, it’s about consistency. Even when you aren’t on track for your goals, that means getting back up and trying again the next day
Consistency > perfection
“Life’s all about balance” they say.
BUT if it weren’t for the extremes that I’ve been through, I wouldn’t have the success that I do now.
My 1st competition prep was extreme. Lots of cardio, minimal calories and lots of restriction. But it’s that extreme situation that led me to finding my passion that is now my career. It’s also what led me to the realization that trying to eat clean 100% of the time isn’t realistic and causes negative relationships with food.
I’ve had to put in an extreme amount of hours to get my business up and running, and now that I’ve spent so much time and diligence putting systems in place, I can have more balance in my weekly routine.
My extremes have taught me what I do want, and what I definitely don’t want.
Don’t become so obsessed with finding balance, that you forget to live and learn a little too.
*It’s the extremes that lead you to finding your balance.*
BEEF & AVO SALSA
This is by far my favorite sauce to top on anything! I would definitely recommend buying.
-4oz 96% Beef
-1 cup Jasmine Rice
-1 serving of avocado salsa
Taken w/ @blackstonelabs_official
wow, so glad to see 2018 go✌🏼
I’m not one for making a long list of unrealistic resolutions. So I’m keeping my list short:
1. increase my PR on squat—> squatting 2-3x per week
2. eat more greens—> or drink them 🤷🏼♀️ (peep the super greens from @alaninutrition
3. focus on my gut health—> which means incorporating more probiotic rich foods.
Accountability is an easy way to ensure you are on track to accomplish your goals. What is your accountability method of choice?
HAPPPY NEW YEAR + HAPPPY TUESDAY
We gettin after it in 2019!
Here’s cheers to the first workout of the year ✨