Nutrition tip of the day: Do you count your macros? Then follow these guidelines for adjusting your protein and see their effect for yourself!
If you’re training for weight loss, your target intake should be 25-30% of your daily intake. This has been shown to boost metabolism by up to 100 calories per day.
If you’re training for general fitness, your target should be 10-15% of your daily intake. Aim for a post workout snack with 20-40g of protein for best results.
If your training is more intense, then bumping up your intake to 20-30% is best.
For daily tips on weight loss and nutrition, follow me and leave a question in the comments below.
☀️ Vitamin D! What’s all the fuss about? ☀️
✅Improves immune system (Prietl et al. 2013).
✅Improves Bone health (Hill et al. 2013).
✅Reduces depressive symptoms (Shaffer et al. 2014).
✅Potentially improves strength (Tomlinson et al. 2015).
✅Potentially improves fat loss (Ortega et al. 2008).
Read more at www.optimalfit.co.uk/blog
👌Message for Discounted Vitamin D3 from myprotein! 👌
I’m sorry for all the years I punished you for not “being enough”.
I’m sorry I starved you from food and burned you out with too much exercise.
I’m sorry I didn’t rest you more and pushed you to the very limits everyday without checking in.
I’m sorry I took my mental struggles out on you just so I could “prove” something to others.
Thank you for supporting me, for bouncing back time and time again healing no matter what torment I put you through.
Thank you for being the greatest teacher I could ask for and screaming at me when something wasn’t working.
You thought me how to listen and be self.aware...and you sure as hell thought me patience.
I’m grateful for you and how healthy, strong and well you’ve become...it’s like you’re bran new.
Thank you for finally gifting me with the ability to do pull ups-HA, thought we’d fight about that one forever!
I’m grateful for every hair, freckle, scar and stretch mark you have.
I promise to care for you and spoil you so that I can take care of, and serve others.
It doesn't get much easier than sheet pan dinners! Fill a baking sheet with chopped veggies and a protein of your choice (chicken, fish, chickpeas, etc.). Toss with olive oil and your favorite seasonings, roast in the oven and you're done!
If you're looking for some inspiration, check out the Robin Reynolds Facebook Page for 23 delicious (and kid-approved!) sheet pan recipes. Perfect for a busy weeknight or for feeding a crowd!
#nutrition #nutritionadvice #health #wellness #healthyrecipes #familydinner #kidfriendlyrecipes #healthyeating
What the heck is a “macro,” anyway? 👇🏽
*pssst before we get too deep, this is from the free mini eBook I created on What to Eat Before + After Your Workouts. It’s linked in my bio if you’d like to download it! ☺️
A macronutrient refers to protein, carbohydrate, and fats and is often shorted to simply, “macros.” *there are technically 4 including nucleic acids but ya don’t have to worry about that one!
🍗PROTEIN’s job: build + repair - and not just bicep tissue! It also aids in satiety to control appetite and hunger (win!) and requires more energy than the other macros to digest.
🍌CARBOHYDRATES are the body’s primary source of energy and are easiest to convert to usable energy (ATP). We can break the category of carbs further into simple carbs and fiber based on their chemical make up (how many glucose molecules they contain) which then translates to how quickly the carb will be digested.
🥑FAT plays a huge role in regulating hormones (ladies - don’t fear this macro!), assists in vitamin absorption (which we need for all chem reactions to take place in our bodies), aids in brain functioning, and helps our feelings of fullness, or satiety. 😋
👉🏽 I created this mini eBook because learning the skill of flexible dieting, aka strategically tracking macronutrients without food restrictions, has been so freeing for each of my online health coaching clients and I REALLY wish for everyone to learn about this tool.
I hope this was helpful! ✨ Tag a babe who’s shared their confusion about what a “macro” is with you! 👇🏽
Per usual, always feel free to DM me with questions or apply to work together using the application linked in my bio. 💋
Yesterday, another athlete from my gym and I were chatting. In that conversation he said something that caught me off guard in the best way. He said “I like when I get to do a WOD with you. You push hard and never stop. It keeps me going, and motivated.” Since last night and his comment, I’ve been thinking about how drastically my life has changed over the past year.
A year ago I had so many doubts in life. I was unhappy with myself, my relationship, my mindset and so many other aspects of my life. Upon some self-reflection and thinking about the many challenges and choices I would be making, I decided to GO FOR IT!
It started slow, by gaining control of my eating habits. Then getting more focused on the gym. Of course I started to look and feel better. But as the year continued I still had so many doubts about where my life was headed. More tough choices we’re headed my way. I cut out unhealthy relationships,l with friends and family, ended an engagement, and continued on my journey of self love.
Today, I continue on my journey as a growth mindset never stops. But now my life is so much more authentic and ME! I’ve developed a healthy relationship with fitness, competing, and learned an abundance about nutrition. I’m excelling in my teaching career, I’ve recently began interning to become a CrossFit coach! My relationships with family and friends are stronger then ever. I’m with an amazing man, and when my eyes met his my soul said “him”. Life definitely has its bumps along the way, but so many incredible things have happened on my journey to finding myself. Each day I wake up and live life to the absolute fullest! I love me, and I love my life 💕
#oneyeartransformation #transformation #inspireothers #authenticallyyou #strongwomanquotes #alwaysworkingonme #imbeautiful #lovingmyself #crossfitgirls #fitchick #crossfit #becomingmybestself #confidence #nutrition #nutritionadvice #makingthemostofit
The temperature went from 90 to 45 like it say a cop and all I want is want comfort food! So, I made a Germans potato soup from the nutrition guide of one of my programs. I also swapped the turkey bacon for nitrate free REAL bacon, and sour cream for fat free Greek yogurt. 😍
I’m loving my new water combination: yellow cucumber and sage! .
Sage has many purported health benefits, such as boosting memory & neurodegenerative disease, improving HbA1c (blood sugar), helping menopausal symptoms & sore throats, but right now I’m just enjoying it for the flavor. Any new water combos you’ve tried lately?
.Waking up at a similar time everyday. You'll feel fresh and ready to start your day. . Break your overnight fast by drinking a glass of water. Our bodies haven't received any sustenance while we sleep. A little water in the beginning of the day helps the body start functioning and wake up. . Breakfast is the most important meal of the day. If you are not the type to eat breakfast then have a snack. Our bodies are our vehicles through the day, give yourself fuel to function at 100%. . Try avoiding starting off your day with a lot of sugar. Besides all the harmful effects of sugar, it will cause your energy levels to crash 2-3 hours after consumption. The body will crave for more in order to continue at high energy levels. .stretch once out of bed, awakens the muscles from prolonged inactivity. A quick stretch will help the blood move around the body easier. If you've no idea how to stretch watch your pet dog/cat. .If you're a morning person and have time, go for a short walk and start your workout soon after. Get it over with and start your day feeling physically more attentive and fresh. . Take a few minutes to meditate. It's best to meditate during morning as the day is about to start. Start with a calmness and stillness in the mind. Helps you through the day with calmness.
Stop overcomplicating everything!!!
Regarding weight management, it all boils down to one thing: CALORIFIC SURPLUS / DEFICIT.
Sugar itself isn’t the problem, it’s a carbohydrate. The problem is the other shit they put in sugary snacks to bump up the calories. Sugary foods won’t fill you up as much, which could lead to you eating more, but SUGAR isn’t the problem!
If you are eating more calories than you burn, you will put on weight. If you eat less calories than you burn, you will lose weight!
If you’re eating salads, quinoa and açaí bowls, but still consuming 2500 calories (and burning 1500) then you will still put on weight!
The fitness industry overcomplicates everything in order to make more money. The less people understand, the more bullshit they can sell you.
#truth #nutrition #fit #fitness #gym #gymlife #lifestyle #weightloss #fat #thin #food #facts #nutritionadvice #fitfam #knowledge #diet #healthyfood #bodybuilding
Loaded Sweet Potato Skins
Servings: 2Time: 35 mins Print
•1-2 large sweet potatoes
•1 tbsp of your choice extra virgin olive oil, coconut oil, OR avocado oil
•sea salt and black pepper to taste
•1/4 tsp of crushed dry oregano or rosemary (optional)
•1 large avocado
•a squeeze of fresh lemon juice
•1/2 tbsp sesame seeds
•pinch of chili powder (optional)
For the Chili Lime Chickpeas
•1 can of cooked organic chickpeas, rinsed (15 oz)
•Pat dry with a towel, you’ll notice some may lose the skin. That’s OK. They’ll roast + crisp up even better!
•a sprinkle of sea salt
•a dash of pepper
•a dash of chili powder
•a splash of lemon
•a dash of sumac
•a dash of paprika
•1 tbsp of extra virgin olive oil
•Preheat your oven to 375 F and line a baking sheet with parchment paper
•Over a cutting board, slice your sweet potato in half (vertically) and then slice each half lengthwise once or twice more depending on how thick the potato is.
•Add your olive oil (or oil of choice) while on the cutting board and make sure you brush it on both sides. I sometimes use avocado oil and so I’ll spray each side.
•Bake them for about 30-35 mins, but always check them at the 20 minute mark. These bake much faster than a regular, whole sweet potato would. When I check them I sometimes flip them to the other side for even roasting.
•In a bowl, mash the avocado with the fork and season with lemon, sea salt and black pepper. It’s sort of a humble, lazy guac. You could totally add tomatoes and onions if you wish.
•If you want your potato slices extra crispy: finish them off in your toaster in a low setting.
•Roast the chickpeas in the oven at 400F for 20-30 mins.
Nutrition tip... Fill half your plate with veggies! It will reduce the total calories on your plate and the fibre will leave you feeling fuller for longer.
At the moment I am loving crispy kale! It's chock full of vitamins and minerals and takes just a few mins to crisp up in the oven. Use a fry light spray to keep calories low xx
Folic acid to be added to flour. Is that a good idea? 🤔
Although it might look like a 👍👍, we don’t think so 👎👎 because...
1) folic acid is not easily absorbed by everyone and many of us - up to 60% of us have a genetic mutation that prevents us from methylating (ie utilising) it so we are better off with a methylated form of folate.
2) if women trying to conceive stop taking folate and relay on the hard-to-absorb folic acid from fortified bread, protection against defects will decrease!
2) folate is also needed to prevent folate-related anaemia in the general population. That’s why we should be getting plenty of this B vitamin from our diet (folate) with one to two servings of fresh dark-green leafy veggies, broccoli, walnuts, asparagus and seeds a day. And in clinic, more than 70% of our clients do not get enough folate from the diet.
4) B vitamins work synergistically so we should not supplement them individually because if could cause imbalances.
5) folic acid is heat sensitive and subject to oxidation so depending on the bread manufacturing process and storage, levels may be significant reduced.
🥦Bottom line is eat your greens to prevent folate deficiency and if you know you are not methylating or are trying to get pregnancy, get a good multivitamin with methylated B vitamins, especially folate.
Transformation Tuesday! 👊
After completing The 21 Day Sugar Detox with me, Pat said, "My biggest accomplishment was that I had more energy at 4pm and now I feel that this new life can be lived more homeopathically for the rest of my fun-filled life!"
Pat is a wife, a mother, a grandmother, a line dancer, and the most energetic woman I know! She loved telling me about which recipes she made each week from The 21 Day Sugar Detox Daily Guide book.
I run a new group through The #21dsd
once every quarter. You can find information about how I run my detoxes at 21dsd.otbnutrition.net
#JamieDant #jamiedantnutrition #21dsdcoach #sugardetox @21daysugardetox
New original dance fitness choreography! I’ve missed choreographing! I am diggin this song! What can I say...I’m a #clubfitz
LADIES! Read ⤵️ THE PILL ✖️#sorryboys #letsbereal
I had been using the pill for approximately 10 years with no issues or side effects from what I could tell. I cycled off maybe once but I actually cannot recall if this actually happened. I was long overdue for a break so after my prep ended I decided to drop the pill #byefelicia
I got my period as I normally a few days later as if I would have I swapped to sugar pills.
Here’s the kicker! No period since!
It’s now two months later. The past two months I have had the side effects of a monthly cycle at approximately the same time each month and I although am lucky to have never really had bad side effects I could tell the difference and I was prepared for it to start within a few days. But it never did 🤷🏽♀️
It’s time to kick start it after my hormones have been out of whack from a length time on the pill. It’s strange because I cycle off all supplements usually and just never did for the pill 🤦🏽♀️ I have recently done a lot of research about what the pill actually does to your body and I highly doubt I’ll be cycling back on any time soon.
I have cycled off all supplements now and just restarted started back on @atpscience
I have been documenting each day how I feel and wow! I can see and feel a massive difference in just four days with the way my body is holding water since starting back on this supplement. This photo was taken this morning far less watery than I have been in quite some time. I have mostly noticed my legs✔️Please note; I eat very clean and train everyday as well.
Alpha Venus works to improve hormonal imbalances. I have always loved these products but now it’s so easy to see how much of a difference it has made to my body by cycling off and back on with no other supplements to potentially influence or interfere.
I will keep you guys updated with my cycle and let you know how long it takes to kick back in.
#wbffla2019 #wbfffitness #bikini #weightloss #selfie #girlswholift #fitspo #fitlife #instafit #goals #nutrition #nutritionadvice #compprep #fitnessmodel #inspiration #teamlimitless #bodyupdate #loveyourself #hormones #female #thepill #alphavenusreview #atpscience
Nutrition tip of the day: Do you count your macros? Then follow these guidelines for adjusting your carbs and see their effect for yourself!
If you’re training for weight loss, your target intake should be 45-50% of your daily intake. Focus on lower glycemic sources later in the day, such as oatmeal, sweet potatoes, wheat bread, or fibrous vegetables
If you’re training for general fitness, your target should be 45-55% of your daily intake. A high-carb snack two hours before your workout, then one within an hour after is recommended.
If your training is more intense, then bumping up your intake to 55-65% is best.
For daily tips on weight loss and nutrition, follow me and leave a question in the comments below.
🚨 YOU NEED TO READ THIS 🚨 .
Let’s agree together to stop with the fucking excuses.
Let’s stop with the “why you can’t” and focus on the “how you will”.
Let’s stop letting the world happen to us, and let’s affect the world.
Let’s push aside the constraints others place on us, and the ‘mold’ society tells us to fit.
Let’s give ourselves permission to max out our potential and be great.
Let’s be more of a producer than just a consumer.
Let’s lift others up and make the world better for them too.
The time is now. It’s never too late, but it’s also never too soon. Let’s do awesome shit.
Supplements are great for boosting your workout but if your whey protein powder is giving you stomach upset, and making your skin a disaster, it’s time to to move on! 👇⠀
This is why we love PurePaleo Protein by @designsforhealth
✔️ Contains HydroBEEF™, which is a highly concentrated, bone broth protein isolate⠀
✔️ Easy absorb and assimilate⠀
✔️ Made from beef from animals raised in Sweden without hormones or antibiotics, and GMO’s⠀
✔️ Because it contains bone broth protein isolate, it contains collagen, which makes it is great for muscle, cartilage and ligaments, as well as gut health, skin, hair and nails.⠀
✔️ Dairy free and soy free
Does your head start spinning when your friend asks to grab a bite but you’re dieting and think that eating out will cause weight gain and throw you off track and you know you’re going to bloat so badly and ahhhhh?
Breathe - because there are some handy tips + tricks while eating out during your fitness journey that can save you the spinning.
I promise we’ll get into the nitty gritty of what to order to save some calories in another post - but today will be dedicated to general basics that can be used no matter the dish:
1✨[Eat slowly] Sometimes we eat so quickly that our hunger cues can’t keep up, not realizing we’re actually much fuller than we are until the 2nd helping. Focus on good company and conversation during the meal - not shoveling tortellinis into your mouth AFAP.
2✨[Eat to 80% full] 80% full doesn’t mean “Oh sh*t, I need to unbuckle my pants…” to me, this means when you are getting those first inklings that you’re full - put the fork down, Becky!
3✨[Include a lean protein source] Luckily, we can never forget our hands on the kitchen counter while running out the door. Use your palm as a tool to gauge an appropriate protein portion size to aid in overall protein goals and satiety!
Tag your favorite brunch gal pal below + let me know how these tips work for you on your next gf date! 👯♀️
Sometimes we all need them, so here are some:
1) If you want to lose weight you'll probably have to stop eating the foods that made you pile weight on in the first place
2) You're going to have to stop being lazy and move more if you want to lose weight and keep it off. That is a habit that needs developing for long term success
3) No one force feeds you, everything you put in your mouth you choose to do. It's no one else's fault
4) Peer pressure is real, if your peers aren't helping you, get new peers
5) Making healthy choices isn't hard.
6) You're an adult, stop using childish excuses for not eating well or exercising.
7) If you spent as much time taking action on your fat loss goals, as you do talking about them, you'd already be halfway there
8) Chocolate and cake will still be there once you've finished dieting. They aren't going anywhere so stop eating them for a while
9) If it sounds too good to be true. It is. Stop looking for magic. Santa Claus is more believable than weight loss pills
10) You will be hungry. Suck it up. Some people don't have a choice to be hungry. They're literally starving to death. You're that privileged you can choose to eat less food for vanity and health reasons.
11) Let that last point sink in. Think about how fucking lucky you are
#nutritionmyths #mythbusting #nutritionadvice #straighttalking #tothepoint #healthyadvice #weightlosstips #weightlosshelp #weightlosscoach #weightlossdiet #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast #fatlosshacks #weightlosshacks #weightlossdiary #weightlosssupplements
Is it something you can maintain for the long haul? Ask yourself that question the next time you want to try a new "fad" diet. I get questions daily on keto, paleo, vegan, vegetarian, etc, so I know this subject of dieting/food/meal prep can be overwhelming. .
When making my meals, I like to focus on these 5 things:
1. Getting the proper balance of macronutrients based on my goals (carbs, proteins, fats)
2. Making sure I enjoy my meals
3. Having them be easy & quick
4. Consuming mainly whole foods instead of processed
5. Making sure to focus on micronutrients as well ( vitamins and minerals)
This meal was a byproduct of some easy meal prep and took a whopping 60 seconds to throw together. It also meets all 5 goals stated above!
Chicken breast (protein), fresh spinach and bell peppers (micronutrients), roasted potatoes (carbs), and a dollop of hummus (fat). .
My biggest piece of advice when it comes to nutrition is keep it balanced and sustainable! You are building a lifestyle, so make little changes over time and you'll be well on your way to reaching your goals!
TIPS FOR CUTTING DOWN ON SUGAR 😋
New blog post is up! Click the link in my bio to have a read and make sure you sign up to the newsletter so you don’t miss out on all the content 😘
My shake today was 525 calories and is packed full of healthy fats such as coconut, chia seeds, nuts, nut butter, and mct oil. It lasts me about 4 or 5 hours and keeps me satisfied until dinner so I don’t feel the need to snack most days.
It tastes like it shouldn’t be allowed. It feels like a cheat but it’s not. I can feel a huge difference if I have to miss one or two. So much goodness packed into a little package! 💜
👻 Add our Snapchat: FitLifeTakeover
for fitness inspiration!
Anyone who has experienced a hotel breakfast with me (my buffet game is LIT) will understand the sheer joy this skirt brings to me #whatamelon
Make any meal a party!
Shish kebabs are fun for the whole family.
We invited a friend over for dinner who’s on the keto diet. We’re back to being mostly Paleo. Shish kebabs are a great solution. This pic is right before we put them on the grill. Then…ooops! The tank was out of propane.
Not to worry! Shish kebabs work just as well on the broiler. So into the oven, they went (set at 550 for broil) and violá! They were perfect.
To make them extra fun, it’s all about the colors.
Yellow, green and orange bell peppers,
If you’re grilling, don’t forget to marinade the meat to prevent the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These are the chemicals formed when muscle meat, including beef, pork, fish, or poultry, is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame. In laboratory experiments, HCAs and PAHs have been found to be mutagenic—that is, they cause changes in DNA that may increase the risk of cancer. The studies were done on animals, but don’t risk it! This info comes from cancer.gov.
#grill #kebab #grilling #paleodiet #ketodiet #healthyfood #healthyeats #cleaneats #eatclean #fitfood #eatguide #eatrealfood #nutritioncoach #healthcoach #nutritionadvice #nutritionhelp #fitfoodiefinds #eatrealfood #lowcarbs #healthymeal #healthylifestyle #fitafter40 #40andfabulous #fitafter40 #fitafter50