There are days my nutrition is on point like really 💯, but the those days like today I was so off, not just one meal but every dang meal. Really my carb intake was a bit high the list is long today. I struggle with my carbs. Will I starve myself or workout harder in my next workout? Truth is NO. I will not starve myself or decrease my caloric intake my large amount, nor will I do 3 to 4 workouts.
Now I will get back on track of course I will evaluate why I felt the need to eat as I did. Since I give my all in every workout I will increase the number of workouts only if I have that increased energy to another one. What and why? It’s called moderation and enjoying life without overindulgence in anything continuous that will yield negative outcome. Now this does apply to workouts, nutrition but just as much to life.
Working on decreasing my carbs, share with me do you have a struggle?
Carbs have some benefits especially the ones that provide energy in workouts. There are so many carbs although healthy and fiber filled it is easy to overindulge without being truly aware. What happens we, or rather ME sometimes have eaten too many carbs. It did take me awhile to become knowledgeable of this. I begin tracking my carbs, I wasn’t eating excessive on the truly recognizable carbs. I’m share a few.
VEGGIES – acorn squash, butternut squash, green peas
I’m sharing only a few for there is more and I’m aware that modification is so important, however sometimes it is easy to lose control on what we know is good for us. Depending on your active level is a good start to know your limit. Just remember as I have to too much of any food can have a backlash in my fitness journey. Still learning and growing my fitness knowledge, what’s new on your journey and it doesn’t have to be on fitness.
I am guilty, I admit it I really over indulged and that was a few days ago. It has taken me a few days to get that me feeling back. I’m usually for tossing out, leaving behind food or just don’t eat the foods I know will drain my energy. Knowing my body I am so aware what foods and how much of it will put a strain on my energy and that’s not just for workouts. My thoughts are a bit sluggish and I’m just, well, “lazy”. Lazy isn’t all I feel bloated and I will have a lot of flatulence.
What I’ve learned is not to punish myself too much. I increase my water intake more than normal. I’m good for 64 to 80 ounces on most days so yes I increase that. I resume my normal nutrition. What I don’t do which works but that balance in life is still off, is starve myself for several days. Without any nutrition I’m still in that zombie mode, lazy, slow at responding, tired, sleepy and that list can be extended but I’ll stop here. Punishing yourself for over indulgence can and will be hard on the body and mind. Just resume your normal.
With that said if you’re indulging every day then there is a problem. Easy way to resolve it is find out your why, then tackle it like a touchdown, home run, 3 point basket goal.
No punishment, because sometimes we just have to enjoy a bit of comfort food. Let’s agree no extended indulgence (unless it’s vacation should you take one) and that should be moderate indulgence.
We are all different in many ways and people’s body react differently. I have received frowns and an um when I say, the weight is not changing but the inches are decreasing. I’ve been asked how is that so? Well to be honest I don’t know but I do know I’m not the only one that experience the weight / inches mystery on their fitness journey.
People, people, people we are all different in so many ways. Just know some people lose weight and the inches slowly peel off, some lose weight and inches, some like me a little weight, a lot of inches then they both slow down. The good news is it will all come together. How I again don’t know. However I will say for certain if you keep moving forward, putting in the workouts, and have good nutrition intake the results will come. Most of all stop 🛑 comparing. We all (those of us on a fitness journey) have similarities and difference BUT we need to embrace our individual uniqueness as we all cross the finish line of achievement- OUR GOALS.
Yes, yes, yes, I am a snacker which means I try to always have healthy choices around. There are times I do crave and will eat potato chips. Are these chips a healthy brand, NOPE, if I crave it there is no substitution for Lays. I do however have healthy choices available.
I am good with Beachbody bars available in 3 flavors.
The third is a chocolate almond crunch. I also make my own, say what? Yes I make homemade granola which is not only for a snack, but I sprinkle on my salads and vegetables.
Now to the snacking it is not daily but I am working on stopping the snacking and increase my hydration (water) which helps when I want to snack without cause. I have also become aware of snacking when I get impatient, stress or having to make certain decisions. Again it’s water, but there are days I do just need a snack because I’m not able to sit down for a meal. Or at work swallow a meal in 5 minutes, its just that way.
I will continue however to work on my snacking but for now I will keep it as healthy as possible.
I did, I was expecting greater results from my 7th week of Barre Blend, however I was so wrong. I gained 1.5 lb. although I lost a few inches I was hoping for a weight loss.
I WAS HOPING, those are words I can shout over and over. HOPING, why, how? There is no results to hoping if you are doing contradictory behavior. I was so off last week on my nutrition, way off. There were a few days I was under caloric intake and then the rest I ate healthy but too much healthy. See it is okay to eat healthy but even in healthy nutrition it has to be in proportion with your activity level. Yeah I WAS OVER. Okay knowing all I’ve shared how could I want different result. As always I have shouted to myself, “If you want change then you have to change”. If you want greater results then you must put in the time of necessary for the change. I did neither of this so yeah again I wanted change but my behavior said I didn’t.
So, yes, this week I’ve already written down what I need to implement to achieve the change I want on my fitness journey. Sometimes we need to just tweak and get it done.
Of course we all know nutrition is important, well more so when working out. What so many do not know and I raise my hand or both because I lack the knowledge as well. There are a various types of nutrition and not just unhealthy, healthy and healthier.
There is a nutrition for losing weight, reducing the caloric intake be mindful of the foods you eat. Losing weight also means to make certain you are taking in enough nutrition, if not there can a down side. Yes the scale will show a decrease at first which may be rapidly then the plateau comes along with other health problems. The health problems may come later but not the plateau. If the caloric intake is too low then the body begins to hold onto whatever it can to survive as well as your energy decreases.
To reduce caloric intake make certain you’ve consulted a dietitian, MD or for me Portion fix on BOD. Portion fix breaks down the protein, carbs, fruit and vegetables necessary for a healthy weight loss and it includes about 85% of food we already consume. Now there is another nutrition program I use 2B Mindset, teaches me how to arrange the food on my plate, depending on the time of day, what to eat first, how to enjoy every celebration known. In reducing our intake it is IMPORTANT to get the correct nutrition in for a healthy weight loss. Psst…. I’m still working on my nutrition some days are a bit difficult than others.
Now, If you want to lose weight and pack on the muscles don’t get shocked. Your intake will increase, you will lose the fat but that lean, healthy muscle may not reduce the number on the scale. What does this mean, well you need to decide if. You want tone lean body or if you want tone, lean body with muscles. Either way NUTRITION is key. You can workout for hours but without the right nutrition you just maybe sabotaging your workouts.
So WHAT, now do you know the meaning of that? I bet not, but so what.
Okay I have to tell myself this and I think others should too as long as we’re not doing it on a regular basis. I am good for meal prepping, or have ready made salad fixings especially when I’m extremely tired. BUT there are days I do toss it to the side not intentionally. Like when I forget to make a grocery list and pick up everything else but what I need for me because I have enough. I was wrong . This is a recent occurrence and what did I do.
Well I stopped at Burger King and purchased the Impossible Whopper. It was okay, a bit large in size and I was only able to consume 1/2 of it . I was okay with this and said so what. Yes because I knew I would not eat it again at least for awhile.
So what is not only for me but for Anyone feeling guilty about deviating from a workout, well you will resume so what, if you’ve gain weight and not happy about it but you have begin working out and changed your nutritional intake, so what to the weight gain.
What I’m saying is making change to a better you and with change you cannot focus on reaching goals if you waste time on the past. Yes that burger is the past because I will not eat it again for several weeks most likely months. Did it hinder my workout umm just slightly.
So WHAT, what matters and is so important is the change or changes you,me, we have decided on to reach our goals.
Performance and nutrition has such a impact in fitness. Now there are two ways to look at this maybe three.
1. Performance is great whether you are running, weight lifting, cycling just what ever workout you do already you are awesome. Me I do it all just so that I don’t get bored (which is easy) and to prevent my body from hitting or staying in a plateau.
It’s so easy to workout and burn calories, which is awesome however you want to burn calories correctly. Burn calories correct, yes make certain you are burning fat not muscles. How to prevent this, well with nutrition.
2. Nutrition with performance, well if you’re working out to get lean then from my experience not documented in any journal I can decrease caloric intake but Nottingham must be within reason and that is something a person really has to discover. Too low then you will fatigue quickly and drag instead of being energize from a workout and the same is if too many UNLESS. Unless you are bulking for muscle gain.
Hint- lifting weight doesn’t mean you’re bulking, females again you hear that. Weight lifting actually assist faster in burning fat, increasing your metabolism and developing lean muscles. Now if you’re lifting super heavy and increasing calories yep there is a bulk.
Another hint- increasing calories means food with nutritional value and several times a day not 3 meals but 5-7 and a snack again this applies also to develop a lean body.
3. Performance and Nutrition it is so necessary to keep it balanced. Know and keep a log on how your body is responding to the workouts with your nutrition. You can use an app, calorie counting or containers (which is my favorites because it is no counting calories). However another method I sometimes use is 2B Mindset which is neither of the stated.
Evaluate your performance, nutrition and how your body is responding and know your goals.
To a week of Greater performance, improved nutrition as your transformation begins.
There is so much going on in the fitness world, workouts, diets, and fasting. Intermittent fasting is getting a lot of chatter and so far I’m hearing good results. I was approached by a colleague and asked if I’d ever tried it. My face went blank and I stared before I answered because I could tell by her excitement she had tried it and was doing it regularly.
Why did I stare, well I hadn’t shared my fasting days, which were really my anorexia days. I wasn’t sure if I was going to be judged. Not that it matters on this subject but the negative conversation that come up I just wasn’t feeling it. I did however share with her the details why I can’t intermittent fast purposely.
Purposely yes, some days life just keep me busy before I realize it has been 18 hours darn near 24 sometimes that I have eaten. My blood sugar is low, my attitude is not very pleasant and I’m hangry. When this happens I make certain my first bite will be either a protein, for me usually peanut butter or a protein bar or a plate of veggies. I then follow up with a glass of water, wait a few minutes and I’m okay.
Intermittent fasting is not for me due to my volleying anorexia, bulimia, and overeating I just try to do it all my way. Yep eating 85/15 sometimes 75/25 (not often) and working out and hanging onto my fitness journey in a healthy way. My eating fluctuates because I do use portion containers – Portion fix with Autumn Calabrese is good in making sure your nutrition is not lacking so you can eat almost anything. Now 2BMindset another nutrition intake on Beachbodyondemand.com with Ilana Muhlstein. Eating what you normally eat at specific times and portion make a HUGE difference. Which is my favorite, uh neither. No favorite when they both are batting 100.
To prevent myself from slipping back into unhealthy eating habits I will not test myself because I know my relationship with myself. I do applaud all doing the intermittent fasting and with great results. Keep up the greatness within you and what works for you.