There’s so much talk around diet culture instead of choosing foods that have more nutritional value for our bodies or finding balance in our lives. —-
I recently had an elementary aged girl tell me that she and her mom were going on a diet. I was straight shook. The school aged girl was not large but continued to talk about eating low carb and wanting to skip dinner. —-
At a young age, this child has already been told that you need to be X size to be accepted in this world.
What if, instead talking about going on a diet, we talked about choosing foods that hold more nutritional value for our bodies? What if, the conversation was centered around not placing a size on health? What if, there was more of an emphasis on the word balance?
I AM A “MACRO COUNTER”🍠🍗🥑📝🧮... I have been tracking my macros for the past 3 years🗓. I find it to be the best way for me to stay on top of my goals. 💯
What are Macros? 🤷🏻♀️ They are the three main components of food: 💠 Carbohydrates 🍞 = 4 calories per gram 💠 Protein 🍗 = 4 calories per gram
💠 Fat 🥜 = 9 calories per gram
Most food packages have the amount of grams listed, 🔍 so it is easy to figure🤔 out how many macros you’re eating in a serving.
If you want to figure out how many macros 🔢 you should be eating then follow this link https://www.iifym.com/iifym-calculator/ and it will tell you what your macros should be based on your goals. 📈 There are also apps that help you track your macros (MyFitnessPal).📱
My daily macros have changed significantly now that I am doing a Lean Bulk 💪🏼👙and I’m eating just above my maintenance level of calories so that my body has enough energy to build muscle.⚡️ It is much more than when I was in the Cutting Phase and trying to shed the fat, but maintain my muscle.🏃🏽♀️
You can see the difference in the ranges of my macros in both phases. 🤭 There is a range because my macros change based on the type of workout 🦵🏼💪🏼I’m doing that day. I have been in the Lean Bulk Phase since August. .
Lean Bulk Phase:🏋🏽♀️💥
🔷Protein 120 - 140 grams
🔷Carbohydrates 60- 500 grams
🔷Fats 40 - 100 grams
♦️Protein 180 grams
♦️Carbohydrates 0 - 120 grams
♦️Fats 30 - 50 grams
I will be posting my Daily Macros ✅on my IG Stories 📽 and the type of workout so you can see how they adjust.⚖️ Oh, and I’m a Carb Cycler...we’ll get into that later!🙆🏻♀️
#macrocounter #iifym #flexibledieting #carbcycler #whatsyourmacros #figurecompetitor #leanbulk #musclecontest #supplementsformuscle #momofthree #lotsofcarbs #momoftwins #lifestyle #passion #saltertheassaulter #lift #bodybuilding #muscle #strength #sarabeemer #gymlife #iamnutrishop #challengeyourself #stronggirl #activelifestyle #fitnesslife #ivfwarrior #greencholulagirl #mealprepmondays
What’s in YOUR smile?? Well, I can tell you what’s in mine😊
It is not uncommon that I smile when taking other people’s pictures, reading and responding to texts and emails and even when I answer the phone. I’m going to be honest, doing this beckons the occasional second glance from other people watching me do this, but I believe that whoever is receiving the picture I’m taking or any correspondence that I’m apart of can literally feel my SMILE! -
Call me crazy, but when I read texts, read emails, read posts, hear messages or listen to a person on the other end of the line, I can tell you their intentions and they can tell you mine. When I read posts, I can instantly tell you if the post matches the person or if the story that has been posted is authentic or real. It is both a gift and a curse. I am a BAD liar and I am a horrible actress, ask anyone who knows me😐 It might be why I can’t sell or suggest anything or anyone that I don’t believe in personally. I do not have a huge social media following and it is not my intention to be a collector of followers, but it is my intention share my thoughts and to find amazing people who add to my day to day, especially people who I find a connection with. -
Given a few of my past endeavors, I get an occasional opportunity to weigh in on making suggestions to people who are looking for recommendations for event locations and presenters, possible options for speaking engagements or maybe just a mere suggestion of a product and the salesperson I’ve used. My criteria in my recommendation is not complicated at all. It comes down to the four “R’s”: ⭐️REAL (be authentic and genuine) ⭐️RELIABLE (show you don’t need to be micromanagenaged) ⭐️READY (be prepared to bring it, no matter what it is you’re being asked to do) ⭐️RESPECT THE RECOMMENDATION
(by sharing the same mindset and knowing they’d give you the same opportunity if it arose, scratch those backs people😊) -
I truly believe that you can tell a lot about a SMILE and I completely urge everyone to SMILE more often! When you do, it changes more than you think❤️.
😊 #realsmilesarethebest #kindnessmatters #giveandreceive #sharethelove
Racing this weekend was a clear reminder to continue to believe in yourself.
I mentioned briefly on my story that I was not ready for this race. I decided to run two days before the race #yolo
. My last training run you ask, was in March, after my full marathon.
But my motto has always been that I CAN finish any race, even if that means walking. 🚨New flash: you can still be fully trained for any race and still have to walk. With running you just don’t know if your body will actually perform on race day.
I’ve second guessed if strength training matters. Will it actually improve my running? Over these past months, my focus has been strictly on strength: improving my squat PR and working legs/glutes at least 3x a week. Yesterday, I felt stronger than I’ve felt running. —
•This is a reminder that strength is kewl.
•Believing in yourself is kewl. •Challenging yourself is kewl. —-
Cheers to the end of one hell of a weekend! 🌴🙌🏼
showed up looking her best yet and I couldn’t be more proud 🤗.
No top call outs or placing this time but we’ve already got big plans in the works for next year 🙃
The memories made on weekends like these are some of my favs and I’m leaving with such a full and grateful heart for all that I’ve met and developed true friendships with in this industry.
Peace out Miami! ✌🏼
A fun morning in the kitchen with my love trying out ideas for macro-friendly air fryer yeast donuts 🍩
After being convinced last weekend that I broke my previously broken right thumb, only to have X-rays prove me wrong (it’s arthritis 👴🏻)...I couldn’t be happier how the first 2 days of my prep have gone. 10s & 12s today with 2 second hold. No pain. 🙏🏻 @lbbylbgarrett @bossbarrie @bosssupplements
I’m just here to eat all the chocolate 🍫
I’m pretty sure that this quote from Brene Brown is one that she has adapted over the years after studying what it is that drives so many people’s disconnected behavior. I picked the adolescent version of the Grinch because I think this is where this behavior begins, or at least this is where mine began. I think that this “Grinch-ish” behavior is not one seeking approval or even the feeling of not being enough, it’s more than that.... it’s the desire to belong. When you are on the outside looking in, it creates a wall between you and other people that is often times very difficult to break down. You begin thinking that there is some unknown door to “belonging” that you cannot access. The longer you stand outside, the more you feel like you don’t belong. You develop “Grinch-like” behavior like pushing people away on purpose, assuming ill intent without hearing intentions, actively finding reasons to internally disconnect and you cease interacting with other people and ultimately finding yourself alone. -
Why do we do this and more importantly, how do we fix it? Although I do not have all of the answers, I do know my desire for everyone to have a sense of belonging. With the most wonderful (stressful, frustrating, competitive, misdirected, yata yata) time of the year upon us
I want to hear your “WHY” there is a little bit of the GRINCH in us all??? -
Do tell! Why does this time of year bring out the worst in us/me/you?
#grinch #belonging #grinchy #disconnected #thestruggleisreal #tryingtofigureitout #amitheonlyone #beherebeyoubelong #brenebrown #everyoneneedstobelong
Another video of me squatting..I know pure shocker. I’m finally finding my groove with squats. I no longer hate them so here’s cheers to more squat videos and me continuing to improve on form x increasing weight.
What diet do I follow on vacation?
The real answer: I don’t.
I’m in the health and fitness game for the long haul so I focus on fueling my body with foods that will make my body and soul feel good.
BUT also vacations are a time to enjoy yourself and make memories.
Are there definitely days when candy or ice cream turns into a meal? Yup. Are there days that I eat a salad for a meal? Yup. It’s all about finding balance and what works best for you. —
For me balance means at least moving my body on vacation x chugging some water. The rest will play out once I get back into my routine.
What does balance on vacation mean to you?
Someone once told me “if you stress too much about something before it happens, you basically put yourself through it twice.”
I felt that. Here’s your reminder to be happy! 💕
OPA Provincial Champion 2015 vs 2018. 2 self-funded, extremely niche sports where outside of “our bubble” not many know or understand, but I never felt that lessened the value of our accomplishments. #farbeyonddriven
I’m done with myself
I can’t even put 45 lb weights on the squat bar but somehow I can manage to squat 215lb 🤷🏼♀️
I’m shook. Thankful for the progress I continue to make. Still just trying to improve on form but I’ll count this workout session as a success
What did you work today?
Today marks 2 1/2 years living on a plant based diet. Still going strong!🌿💪🏻 #veganstrong
I be up in the gym just working on my fitness
Actually most days, I’m just trying to work on my fitness but it doesn’t happen for every workout. —
With anything in life, achieving your goals takes time and patience. I’m as guilty as the next person. I want results now, I want to hit my one rep max every time I go to the gym, I want to be shredded after one week of dieting, and want to run my fastest mile after following a program for two weeks.
But the reality is results don’t happen over night, most results can take up to 4 weeks before you can see results or improvements in your training. So this your reminder to keep killing it. Be patient. The results will come.
Macro Facts for Macro Counting Newbies:
Macro is short for Macronutrients. There are 3 macronutrients, which include proteins, carbs, and fats. You need all 3 to function and should never eliminate one completely.
Proteins & carbs both have 4 calories per gram, where as fats have 9 calories per gram. Counting macros is like counting calories but on a deeper level. You will be able to improve your body composition by counting macros far better than you’ll be able to by just counting calories.
There is no such thing as the “Macro Diet”. That’s like saying “I’m doing the Calorie Diet”.
Sugar & Fiber are both TYPES of carbs. You do NOT need to eliminate sugar to reach your weight loss goals, but you do need to make sure you’re getting an adequate amount of fiber in to reach them.
There is NOT a specific online macro calculator that I recommend. As far as I know, there is not one to exists that considers one of the most important factors when determining macros, which is what your current caloric maintenance levels are. If you want to take macro counting seriously, your best option is to hire an experienced coach.
Know that once you figure out what macros to start at, those will NOT be your macros forever going forward. The metabolism changes and adapts constantly, therefor your macros will need to change as well.
While you shouldn’t copy the macros your friend is hitting because everyone’s metabolism is in a different place, I also wouldn’t say that you have “your own perfect macros” because if you’re doing it right, they’re going to change based on how your body responds.
The only time you will get to a point where they don’t need to change is if you’re trying to maintain (not gain muscle, not lose fat, etc.). Counting macros changed my life and has allowed me to have food choice freedom. I eat the foods I want that fit within my macro goals, including all the macarons in Tulsa 😋. If you have a friend who wants to learn more about macros tag them below! 👇
It’s crazy to think the last time my mom saw me compete was at the 2006 OPA Natural Provincials (bodybuilding). So having her in Ottawa this past weekend was pretty special. There’s still a part of me who is that little kid trying to make his mom proud. #family #livesimply #wantless
If you follow a bunch of bikini competitors you may have noticed a recent trend: bashing of the sport.
Bashing because its extreme & all of the negative effects that can come of it (hormonal issues, developing food disorders, making previous disorders worse, loss of mental clarity, etc.).
While I’m not one for bashing it because I do love it and plan to compete again when the time is right, I also don’t think there’s an issue with the fact that many are speaking up about their personal experiences.
I heard someone recently say on the matter “people should know what they’re getting themselves into”…BUT the thing is, is I personally think a lot of people DON’T realize what they’re getting themselves into.
When I first competed back in 2012, I had ZERO clue what was going to happen to my body (both the good and bad) and how it was going to effect my mentality and the way I look at food. Not a damn clue ya’ll….I had to learn the hard way, and I feel lucky that I ended up falling in love with the blood, sweat, tears and glory of the entire process.
I talk with girls on a regular basis who've never competed before and who want to jump right into it with very little knowledge on what it’s going to take and what to expect during and after it’s over.
Hell most don’t even realize how expensive it is to compete! But had I never jumped right into myself, I wouldn't have the amazing career and life that I love so much now.
My personal POV is if you want to be the best at something you have to be extreme. And to be the best in this sport you have to be ALL in for YEARS.
No one ever said or will say that competing in the sport of bodybuilding is “healthy”. My thoughts are that if people want to share the good, the bad and the ugly that’s fine. People need to realize it's not all rainbows & butterflies. Just let everyone else make up their minds for themselves. •
If you’re someone who's considering competing, just be sure to do your research. Find a coach who’s competitors rave about them, one who tailors things to YOUR specific needs, one who doesn’t give the same “meal plan” to all of their bikini girls, and one who also makes your long-term health a priority.
I already miss this gym
Take me back. Plz and thank you.
As some of you may know, I have a true passion for fitness and have gotten questions about what I did to change my lifestyle. I want to pursue this undeniable passion of mine. So because of this, I am going to be changing my page a bit to a health and lifestyle page full of the same content I have been posting in the past but I’m going to be mixing in health content as well. I want to address the real world and how fitness plays a role in that. There is going to be times you might want to have a night out with friends, or go to a football game and smash some nachos, or even buy a cookie cake because it’s Wednesday. That’s completely okay, I’m just here to promote a balanced life.
I hope you guys will be supportive of me making this change and I’m excited to see where this passion takes me!
& remember you’re beautiful ✿
People will go out of their way to tell you what you’re doing wrong instead of what you’re doing right
remind yourself everything you are & be your own biggest fan when know one else will ✨
Anyone else working hard to get ready for another busy week? Today was definitely #mealprepsunday
in full effect. The kids are home from school the next two days and I plan to go into the office two days this week. Once I also squeeze in my workouts, some personal training and kids activities/appointments, my days are jam packed. The only way I can keep up and stay somewhat on track is to have my meals planned and prepared in advance. That said, I don’t want you to think my nutrition is perfect… I’m about 80/20 right now and today was probably more like 50/50 if you factor in all the Halloween candy my daughter and I ate together. 🤦🏼♀️ Da*m those Reese’s PB cups that get me every time!! 😭
In addition to many of my go-to meals this week, I tried a new one that uses some of my favorite ingredients. Quinoa Chicken Mason Jar Salad: Quinoa, mini cucumbers, cherry tomatoes, grilled chicken, crumbled feta, and I plan to serve it with organic baby spinach. I also added a little dressing with balsamic vinegar, fresh lemon juice, raw honey, and Dijon mustard. Feel free to message me if you are interested in the exact recipe and macros. Thanks @rachelmuskopf
for the idea! 💜
Hope you all had a good weekend and are ready for the week ahead! Let’s make it a great one! 💥
#failtoplanplantofail #mealprepforsuccess #eatcleangetlean
This is the year I promised myself i would leave my comfort zone. The year I would challenge myself to make new friendships.
Today, I’m extremely thankful for the influence social media has played in my life. Without @instagram
I would have never met this awesome group of women
So here’s cheers to more memories 💕
P.S. thanks @trainertanner
for capturing this moment for us. Best wishes on your travels 💛