My Fitness Journey – Sweat, Love, & Macros

Detox & Destress Gift Guide

SLEEP & DESTRESS CBD

This has been a game changer for me to have better sleep! Helps with falling and staying asleep! Save with code MACROS. Their DeStress blend I have in my daily coffee to help balance the caffeine/adrenaline spike.

SHOWER WATER FILTE R

Great for cleaning hair and skin with clean filtered water!

CLEAN TOOTHPASTE & MOUTHWASH

Non Toxic and enamel safe!

HONEY STICKS

The best sweetener to add to coffee, tea, and yogurt, and I love how these are pre-portioned and easy to travel!

BEEF ORGAN COMPLEX

Rich in nourishing B Vitamins for help with gut balance as well as hair, skin, and nails! And doesn’t taste like anything 😉

SEEDS FOR SEED CYCLING

To help with estrogen detox and balancing female hormones for smoother periods!

WINE FILTER

Removes sulfites for cleaner wine that will less likely leave a headache!

CASTOR OIL

Helps with liver detox when applied to skin as a castor oil pack (more below)

CASTOR OIL PACK WRAP

Helps with liver detox! I do this monthly.

CREAM OF TARTAR

A easy way to add potassium to smoothies for more balanced minerals and less stress.

MAGNESIUM

I love having this anti-stress supplement 1 hour before bed!

Please note that all opinions are my own and featured brands are ones I personally like and support. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fess by linking to amazon.com

Nutrition Levels of Importance

What’s the MOST important to focus on nutrition wise for your fat loss goals?🤔

I want to note that I didn’t come up w/ this concept (1st I believe is by @helms3dmj ) but I made this image to help show what’s most & least important for you to follow nutrition wise in order to stay on track w/ your goals!😃💪😘

The base of the pyramid (notice it’s the largest part) is the MOST important part because being in a calorie deficit plus getting in enough protein (.7-1g/lb) & water (1/2 body weight in oz) to help with digesting & shuffling nutrients into the cells, will optimize muscle growth & fat burn💪

Ex: 150 lb person can have a protein goal of 105-150g and a water goal of 75 oz.

*If you need help with setting up your Protein/Macros, I’d love to help you with a Custom Macro Calculation!

Second most important is hitting carb, fat, & fiber goals. Interchanging carbs & fats based on preference is likely fine if it helps keep you consistent for your overall calorie goal👌And fiber is SO important because it helps w/ keeping us satiated & also digesting what we’re eating👍

Third most important thing is micronutrients, which can be good to hone in on if we’re not feeling our best & maybe need to adjust getting in more of a certain micro to help with more hormonal balance. (Note: this is levels of importance for fitness goals but micros are VERY important for health!)

Fourth most important thing is nutrient timing, this can be good to look at if hunger & digestion are off or if you’re having trouble feeling fueled or recovering from workouts.

Least important is supplements, because in my opinion most are a waste of money when you can get nutrients from food (here’s a blog on what supplements I think are worth it 😉) I don’t really consider protein powder a supplement as it has calories so I consider it a food. But I don’t recommend pre-workouts if you can just have coffee or BCAAs if you are getting in adequate amounts of protein elsewhere. The only time I will recommend supps is if everything is on point (macros, micros, workouts, etc.) & someone is not progressing, this may mean they need supplements that help w/ stress or digestion to get the body optimal for fat loss👌

I’ve seen many stress over supps or nutrient timing without having their Macros even in check! My recommendation is to set a good foundation with the bottom & work your way up as you can/need to💪😘

Did you find this post helpful? Comment below or contact me

Struggling to meet your fitness goals and want guidance with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my Coaching Services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth 1:1 coaching that involves weekly check-ins with optional phone calls.

*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.

NASM 2020 Optima Personal Training and Nutrition Coaching Conference Big Takeaways

This past week I had the pleasure to attend (virtually) the annual National Academy of Sports Medicine(NASM) Optima Conference and take classes focused on training, nutrition, and health! NASM is the organization I have my education which makes me a Certified Personal Trainer and Fitness Nutrition Specialist, and what I have built my coaching and the Sweat, Love, and Macros brand on! I’m happy to continue to learn and grow and (most importantly) SHARE what I think the MOST IMPORTANT and applicable things are for YOU to reach your fitness and health goals!

Below I share my big takeaways and have also linked the presenters information if you want to go check them out yourself! And if you have any questions on these notes or need guidance on your own fitness journey then please feel free to email me 🙂

Favorably Altering Body Composition

Nutrition can change the body faster than exercise. If nutrition isn’t honed in, making body comp progress will be harder.

If in muscle building phase and you ‘re also gaining body fat, instead of cutting calories if body fat is happening, add in aerobic work.

You can maximize muscle building with proper diet, training, and adding in Creatine can be safe and aid in muscle building.

What’s my intent as a coach for training? To help clients gain strength & lose fat so that they enjoy their life feeling feeling powerful

It’s important to make sure you’re maximizing your health for muscle building and fat loss, you can’t be effective if you’re always sick or injured from under eating and over training. Eating enough and training smart will always be optimal for results.

Vitamins everyone should take: C, D, Calcium, and omega 3. A Mutlivitamin can have all of these.

Vitamins are especially needed for lower calories or those excluding food types like on keto or those who practice vegan or vegetarian or dairy free nutrition strategies.

Presentation by Neal Spruce owner of DotFit. https://www.dotfit.com/category-cid-508.html

Training women over 40

Preserving muscle mass is important. If you’re not building it, you’re losing it after 35 (leads to slower metabolism which will make fat loss much harder)

It’s important to focus on balance for those newer to training. Using bosu balls or single leg or arm workouts with lower weights to improve balance and core strength can be a great strategy.

Machines can be easier for those who are more frail.

Pelvic floor strength can help with wanting to drink with more water so there’s no accidents.

Presentation by Keli Roberts. Instagram: https://www.instagram.com/keli.robertsfitpro/

Diet Breaks & Re-feeds

Protein should be high because it has the highest TEF (Thermic Effect of Food) meaning that it takes more energy for the body burn through Protein so we burn more calories digesting Protein compared to Carbs and Fats.

TEF goes down with less food/calories.

Leptin is the satiety hormone (it lowers in weight loss which builds up hunger, this is why taking diet breaks & re-feeds can be effective for long term weight loss strategies)

Ghrelin is hunger hormone, it gets a bad rap but is a sign of healthy hormones.

Diet refeed 1-2 days at maintenance with the other 5-6 days being in a calorie deficit. I call this the “5/2” split with my clients and I talk about it more here! https://www.instagram.com/p/CGVdt-DjQrw/

Diet breaks for 2 weeks at maintenance and 2 weeks at deficit

Best to increase carbs on higher days

Presentation by Dr. Guillermo Escalante. Instagram: https://www.instagram.com/doctorgfit/

Diabetes Prevention

1/2 the US population will be obese by the year 2030. Obesity is the highest factor becoming type 2 diabetic

How did we get here: Inactive (convenience) + Processed foods (highly palatable)

Holistic health can help change this

Poor sleep can increase hunger (Get sleep help here 😉 https://sweatloveandmacros.com/wp-content/uploads/2020/10/Sleep-tips.pdf )

1 bout of exercise every 72 hours can help improve blood glucose levels.

Simplifying nutrition with focus on moderation and not restriction to avoid yo-yo dieting and giving up.

Achieving optimal blood glucose concentrations is “easy” by just focusing on:

-be active at least 30 minutes in 72 hours (every other day best)

-Good sleep and stress reduction

-change construct of food, moderate not restrict carbs, table sugars and added sugars should be kept an eye on, more protein and healthy fats

Wiser choices can lead to a healthy lifestyle and lead to a better future.

People need to be proud of every effort and step made, and use it as momentum to push forward for more progress!

Presentation by Tony Ricci. Instagram: https://www.instagram.com/fightshape_ricci/

Exercise, Stress, Hormones and Inflammation

Stressors in life can manifest itself through anything. Having small dose of stress to adapt (like in exercise) can be good, but the inability to recover from stress is our demise. We are too constantly stressed in modern life.

Stress leads to us reacting with fight or flight stress response. Blood clots faster under fight or flight stress response, it is a defense mechanism for if we’re hurt & bleeding, but terrifying for “normal” stresses.

We also increase bladder glands when stressed.

Overtraining and not allowing enough recovery leads to lessened immunity.

Men have more visceral fat which is why they have higher likelihood of heart disease

We’re too stressed so unable to adapt. If you’re chronically stressed and inactive, fat gain will be easier.

Visceral fat can increase inflammation to lead to heart disease

Cortisol and stress in small bouts is healthy, allowing us to recover is healthy.

Appropriate stress must have also appropriate recovery. Deloads and proper sleep are important. (Learn about deloads here: https://www.instagram.com/p/By1XcogjnxE/ )

Presentation by Fabio Comana. NASM bio: https://blog.nasm.org/author/fabio-comana

Nutrition for Cognitive Optimization

Sleep is the one time during the day that we can rest our brains to rebuild cells.

Refined carbs cause quick rush for insulin spike which leads to brain fog and breaking down cells quickly (not bad in moderation). More inflammation in the brain is bad because it breaks down brain cells.

Brain is 60% fat, replenish with omega 3’s

Omega 3’s slows down aging of the brain.

Omega 6’s are common which is why we have to be proactive with omega 3’s

Arthritis and inflammation can come down from omega 3’s

Choline in eggs is great! Runny eggs can have better choline transmission

Presentation by Michelle Ricker, RDN. Instagram: https://www.instagram.com/michellericker/

Dietary Strategies for Cardiovascular Health

Reducing sodium doesn’t matter much unless you already have cardiovascular disease

Minimize processed red meat (pepperoni, deli meat, sausage) Go for unprocessed red meat (lean steak, wild game )

Optimal protein is fish like high fatty fish omega-3 fish like salmon or tuna.

Many nutrition strategies can fall into these categories for minimizing cardio vascular disease with the focus being to get to a healthy body weight and include veggies and lean protein.

Presentation by Brad Dieter. Instagram: https://www.instagram.com/brad.dieter/

Other Fast Fat Loss Facts

Keeping the weight off: NEAT is important! Helps SO much with keeping lost weight off, less energy and body mass means we burn lesss calories. Reverse dieting is not the rule if neat is not bumped up too. meaning more daily movement

Optimal Protein is 1g/ lb of body weight BUT if it’s not enjoyable then ranging from .7-1g if ok

Sleep Science: sleep is SO important, rec is 7-9 hours but some can do less and be ok if they have high quality sleep,

Poor sleep can hinder fat loss when it leads to: altered glucose control, lower testosterone, abnormal cortisol release

Did you find this post helpful? Comment below or contact me

Do you feel like you need support in order reach your fitness goals with balance? Having an outside perspective to keep you focused on the big picture of health and fitness (which is WAY more than just the scale) can be extremely helpful and it’s actually one my most rewarding passions to help women with this!

Check out my 1:1 coaching services to work with me on making fitness work with your life instead of consuming your life. Finally drop the “All or Nothing” Mentality and learn to be strong and balanced for life!

Dealing with Internal & External Body Shame

“She’s too chubby to be giving weight loss advice”
This is the gist of body shaming comments that were said for this photo. And to be honest, I think that all Personal Trainers in general have a somewhat fear that they need to look a certain way to be taken seriously (regardless of education & experience) so reading that definitely stung…

There was a thread of comments in a post I did with this photo, between two women body shaming me which turned into a conversation of “thin is more glorified in society than fit, so I don’t want to be fit” and then eventually to one of them saying “eating disorders are healthy because they help people become thin”. As soon as I read that, I deleted and blocked those women. Because it’s one thing to be attacking me but to be promoting eating disorders on my page (that’s focused on overall health and fitness balance), is NOT ok! And I don’t know who could have read that and maybe took it seriously…

I (of course) went on these women’s pages and saw that they didn’t follow me (meaning they were “trolling”) and that they were quite thin. And I’m not trying to body shame them for being thin, but recognizing that they have different lifestyles and ideals from me was the first step for me to try to work through why I didn’t need to be SO affected by their comments!

I can admit that maybe these comments aren’t that bad (and part of me feels silly to be even talking about this because I’ve seen other comments not directed towards me that are much worse) but the fact that I was questioning my overall value because of a comment on my body made me REALLY stop and think how disgusting and even debilitating body shaming can be… which is why I want to talk about how we can handle and move forward in a positive way from BOTH internal and external body shame.

Because I think to deal with external body shame, we first have to deal with it internally.

Which to be honest, I have fought through SO MUCH internal body shame over the past few years that I think I was surprised that I was so affected by these women’s comments…which actually kind of brings me full circle because in 2016 I was the one who thought that “thin”/smallest was best, which is a mindset I have worked hard to disprove with my clients and also through my content. And this is the mindset these women are in currently.

See, in 2016, I drastically lost 40 lbs of weight through extreme dieting and over exercising. I thought my worth was in this perception of being “clean” and “hard core” and “thin”…but then I was so self conscious about my body and in guilt all of the time because I binging. I remember thinking that weight loss was what drove body confidence, but it doesn’t. And I talk more about that here.

But ultimately I learned that nourishing and strengthening my body allowed me to feel good and strong which lead to WAY more body confidence than when I was trying to starve and overwork myself. Learning this changed EVERYTHING for me in becoming lean without extremes and that I could actually eat the foods I love without guilt and while still being fit! Which is EXACTLY what I talk about in the the post with the picture above! LOL

I mention in the post that “I could probably be more “shredded” if I cared, but I love my lifestyle of balanced nutrition, strength training 4 days a week, spending time w/ my loved ones, & also giving a lot of my energy to my clients to be their most healthy/fit/balanced❤️💪” and you CAN be fit with cellulite and stretch marks and that the spectrum of “fit” comes down more to habits while being in a healthy BF% and BMI range vs meeting a certain ideal… which of course we will NEVER meet everyone’s ideal which is why we have to focus on feeling good for ourselves, in ourselves<3

So that’s my kind of rant on what happened but I want to give some practical advice on how we can all deal with any internal or external body shamers because we deserve to move past these types of negative mindsets so that our bodies can thrive and our lives can shine!

So here’s 3 quick mantras/reminders for us to remember when we feel challenged by body shame:

1) I am more than my body. My true friends and family do not love me for my body because they know my worth is deeper than my appearance.

2) My body image is controlled by thoughts vs reality. Negative thoughts don’t make something real. We can see something that maybe doesn’t fit society’s “ideal” of beauty and make that question our self worth, but the truth is our body image should come from the way we are treating our bodies. Meaning we can feel good, healthy, and lean (regardless of how we look/what we weigh) when we are focusing on self care of making sure we’re eating balanced and moving in ways we enjoy! Our lowest weight isn’t probably our healthiest weight. (I’ve gained 10 lbs since my lowest weight but I feel SO much more body confident because I can truly love, nourish, and respect my body at this weight vs when I felt weak and deprived.)

3) Others/Society’s Standards of Beauty do not matter and they often reflect other’s own insecurities. This is easier said than believed but I have been saying it to myself often and it helps. And also, I think just recognizing that there are people with hate or hurt in their hearts and them showing that, makes them look bad…not you. Again, easier said than believe but something I’ve been telling myself.

Ultimately though, for me getting through internal and external body shame has come down to me doing A LOT OF WORK internally and with God to have body peace, grace, and acceptance. I can recognize that I am made by Him and He does not make mistakes. And I can be grateful for this test to bring me back to Him to share His powerful love that can conquer ALL of our insecurities and doubts. We are worthy and enough.

And I feel so incredibly blessed to know that is it is only through my confidence WITH HIM that I feel like I can help women become confident and balanced in themselves <33 Because even though there is hatred or certain world views in others hearts that can still sting, God will ALWAYS tell us we’re worthy <33

Did you find this post helpful? Comment below or contact me

Check out my 1:1 coaching services to work with me on making fitness work with your life instead of consuming your life. Find out how to fall in love with the process of getting stronger and lean without sacrificing your mental or physical health!

Plant Based Diets Course Big Takeaways

As a Certified Personal Trainer and Fitness Nutrition Specialist through the National Academy of Sports Medicine, we are required to take Continuing Education Courses so that we can stay up to date on Fitness Science to best serve our clients which I LOVE! I recently just finished a “Plant Based Diets” Course and I wanted to share my big takeaway with you!

*Note: all information shared here is paraphrased or content/images directly taken from the National Academy of Sports Medicine “Plant Based Diets” Course and is being shared with the intent to help and educate.

What exactly is a Plant Based diet? Are there different types?

While Plant Based diets are primarily Plants though don’t need to be 100% Plants! Plant Based diet options could be:

Vegan: All Plants, no animal products.

Raw Vegan: All Plants, no animal products, no cooked plants.

Vegetarian: Plant based & restricts animal meat

Pescatarian: Plant based that induces fish, eggs, & dairy

Lacto-ovo-vegetarian: Plant based that restricts all animal products but daily & eggs

Ovo-vegetarian: Plant based that restricts all animal products but eggs.

Lacto-vegetarian: Plant based that restricts all animal products but dairy.

Flexitarian: Plant Based with occasional fish or meat

What are the Potential Side Affects from Plant Based Diets?

There are some nutrient deficiencies which can include being low in:

B12

Choline

Omega-3 Fatty Acids

Iron

B12, Omega 3’s, & Iron are recommended for supplementation whereas choline deficiencies “are not well-understood and there is little research on exactly how this might affect individuals who follow plant-based diets and whether or not supplementation provides meaningful benefits (Sanders, Ellis, & Dickerson, 1978).”

Pros though are that Plant Based Diets are “often much higher in vitamin C, folate, fiber, and vitamin E.”

Can Athletes thrive on a Plant Based Diet?

Of course! But something to consider is that they are getting adequate calories to fuel their activity! This means making sure to get in enough carbs and protein to fuel training and recovery. Plant Based protein sources are: tofu, tempeh, edamame, lentils, beans, chickpeas

Is Soy Bad?

While I have had some clients have to actual cycle out of being vegan/vegetarian because of too much soy, the research is actually not conclusive that have a large amount of soy is detrimental to your health. I’m going to insert a direct recap about this from my course as I think it’s the most easily explained 😉

“One of the most common myths or misconceptions surrounding plant-based diets is that many plant-based diets are high in soy and phytoestrogens, which may have negative health effects due to their potential hormone-disrupting capacities. First, there is some evidence to suggest that individuals who follow a plant-based diet, especially those who follow a vegan-diet, are exposed to more phytoestrogens; however, the actual amount is not alarmingly higher (Tordjman et al., 2016; Clarke et al., 2003). Furthermore, the true risks associated with soy and phytoestrogens derives from actual food are relatively small, and, in some cases, they may provide risk reduction for some diseases and minor risk increases for others. In one example, soy intake is associated with a reduced risk of breast cancer in women but may lower test hormones, such as testosterone in men (Bahrom & Idris, 2016; Nagata, Inaba, Kawakami, Kakizoe, & Shimizu, 2000). Currently, based on our understanding, it appears that the risks from consuming too much soy or other phytoestrogens is limited among people who adopt plant-based diets.”

Are Plant based diets more effective for weight loss?

The BIG question! While it can feel “easier” to lose weight while following a plant based diet because plants are lower calorie so they’re more filling.

When calories are accounted for and participants are in an energy(calorie) deficit, dieting while eating meat or not had no significant impact on weight loss. Meaning sticking with a calorie deficit that works for YOU is what matters most for weight loss.

With that, I think all can benefit by having a lot of plants in their diets for their nutrients and satiety as they’re packed with fiber! Having 1-2 servings at each meal along with other foods that fuel you and your goals is great way for the body to thrive!

If you need help determining what your calorie needs need to be (whether you’re following a plant based diet or not 😉 ) Be sure to E-Mail me about your goals as I could LOVE to help!

The Home Workout Gift Guide

RESISTANCE BAND SET

Great for those just get started!

Kootek 18 Pack Resistance Bands Set Workout Bands – 5 Stackable Exercise Bands 5 Loop Resistance Bands 2 Core Sliders with Door Anchor and Handles, Legs Ankle Straps, Carry Bag & Guide Book for Home

WORKOUT PANTS AROUND $20!

Ewedoos Yoga Pants with Pockets for Women Ultra Soft Leggings with Pockets High Waist Workout Pants (Ew330 Black, Large)

A FULL AT HOME GYM!

Great for those really wanting to advance! I’ve made Custom Training Programs for client’s that had this and they were able to make REAL fat loss progress at home!

Marcy Multifunction Steel Home Gym 150lb Stack MWM-988

THINNER, LEANER, STRONGER by Mike Matthews!

Great for those looking for more detail and information on how and why women should train for optimal results

Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Muscle for Life Book 2)

SWEAT SMARTER AT HOME 6 WEEK PROGRAM

$15 Program with just 2 pieces of equipment needed! Great for anyone!

SWEAT SMARTER AT HOME 6 WEEK PROGRAM

WORKOUT BENCH

Can easily add a lot of variation to workouts!

Yoleo Adjustable Weight Bench – Utility Weight Benches for Full Body Workout, Foldable Flat/Incline/Decline FID Bench Press for Home Gym

ADJUSTABLE DUMBBELL SET

Bowflex SelectTech 552 Adjustable Dumbbells (Pair)

AT HOME ELIPTICAL

Great for daily movement! Especially when it’s too cold to be outside walking/running!

Stamina Inmotion Elliptical Trainer

STABILITY BALL

Great for at home workouts! Get a ball and then try this Glute, Legs, & Core Workout!

MINIBANDS

Great for warm ups or travel workouts!

DUMBBELLS

Get strong at home with dumbbells! I love to program clients to get 2 larger dumbbells and then show them how to progress from 1 to 2 like in my Sweat Smarter at Home Program!

FOAM ROLLER

I don’t have this one, but I think this one a great price and will get the job done! I prefer rollers without indents because those can be too painful.

Plot Twist for the Holidays…It’s NOT about the food!

I know majority of people follow me for yummy, easy, and macro friendly recipes. And also for how I preach that you can truly enjoy all the foods you LOVE and still reach your fitness and health goals!

This is because I really do believe in this approach and I am passionate about it because as I’ve previously shared, I dealt with a lot of restrictive eating a few years ago and had a terrible and internally lonely holiday season. And I just don’t want that for anyone!

But sometimes I think trying to make sure we enjoy all foods or when we work on feeling more balanced with food, then we can maybe put too much pressure on the “fun” of the holidays being just about the food! BUT this is NOT how it should be!

And I had a BIG kind of smack in the face of this this past weekend!

My Personal Story

If you’ve been following me on Instagram I shared about how I went to Mexico for my birthday and had a fabulous time! When we were traveling home, I was having some digestion issues and abdominal pain that I thought was just from traveling and also it being my TOM so I ignored it. Once home, I went back to eat nutrient dense and protein packed foods.

A few days after being home I was still having abdominal pain so I went to the doctor and she told me my digestive system was likely stressed out from travel, weather change(we went from hot to cold), and TOM, so that I should cut back on protein, fat, and fiber for 2 weeks…I almost laughed.

The doctor was telling me to CUT OUT protein and vegetables! This is the base of my diet! LOL She was telling me to just eat carbs. As a nutritionist, I questioned her that I would be missing out on micronutrients but she reminded me that if my body doesn’t feel good and isn’t functioning properly then I’m not going to be able to absorb the micronutrients anyways and my quality of life and happiness will be effected.

And QUALITY OF LIFE IS A BIG PART OF OUR OVERALL HEALTH!

So, I did what she said for 3 days and felt fine. I had a Christmas dinner play event on Friday and thought I was fine to eat a normal meal…this was a BIG mistake!

After only having bread and crackers for 3 days, at the dinner play I had what would be normal portions for me of cheesy potatoes, buttered green beans, ham, and brisket…and all the fat and protein was way too much too quickly for my body and I had the most INTENSE stomach pains and belly swelling I have ever experienced.

It was so painful it forced me to tears and I had to leave the event because I could barely walk or talk with the pain. I was SOOOO embarrassed and upset that I had to leave play before it was over (along with others) and felt like I ruined the night for not just myself but for everyone 🙁

Next Day’s Realization

I went home, drank some magnesium tea and 7-up and went to bed and woke up feeling MUCH better! The belly swelling was gone though my stomach still felt tender but I started crying upon waking up because I was so frustrated about the night before (Friday) AND I had my Boyfriend’s Work Holiday Party to go to that night(Saturday)!

This would be the 8th time I would be going with him, and it’s such a fun night every year! He asked me if I thought I was going to be ok to go and at first I said if I did that I wouldn’t be able to eat or drink anything and I thought that would make me too uncomfortable.

BUT an hour and a half later I had the realization that I was physically feeling fine and that it was the rich foods that would just change that. I realized that I felt fine and capable to go and that if I didn’t, it would literally be for the reason that I just couldn’t eat the regular dinner.

I realized I could go and have bread and water and focus on the COMPANY (aka the MOST important part of the Holidays!!) and still have a good time!

So that’s what I did! I had water and 3 dinner rolls and when dinner was served I just ate bread and while I internally felt awkward…NO ONE SAID ANYTHING!! I thought I would be questioned by his co-workers (we were sitting with 10 people) but either no one noticed or no one cared.

I ALMOST didn’t go because I thought I that I would feel too awkward or uncomfortable for not eating or drinking, but no one cared and once I was there conversing with everyone and having a good time, then the food really did seem like such a miniature part of the night.

I am SO grateful to God for pushing me to go as I know I would have been more depressed and upset sitting at home and missing it.

And after the party we went to a bar and I was able to have wine and feel ok!! So I think my tummy is making baby steps to getting back to normal 🙂

I’m currently still focusing on lower than my normal protein, fat, and fiber, but slowly trying to integrate more and taking anti-gas and anti-acid chewables. I am hoping what’s going on with my stomach will pass soon as I am back home and relaxed after travel, and also my TOM is finishing. Though if not, then I may need to explore other possible causes 🙁 but I’ll keep you guys updated on that.

My Big Takeaway

The Holidays are NOT about the food! I can’t believe I almost missed a wonderful night because I thought I would be judged or feel uncomfortable for not eating! The Holidays are about the people! They can often be a time that we get to see people we normally don’t, and the conversations and memories made with these people IS what brings so much joy to this season!

Of course I still love the food so I’m hoping I can enjoy some soon! But it’s truly not only about the food or the gifts! It’s about the love we have for each other and also the love God has for us by gifting us His Son <3

Did you find this post helpful? Comment below or contact me

Need help with reaching your fitness goals with enjoyment and balance from a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves 24/7 email access to me and weekly check-ins.

Does Body Confidence come with Weight Loss?

Ready to hear something “shocking”…I actually had MORE BODY CONFIDENCE in the picture on the far left than middle…

I’ve had some clients recently start working with me on their fat loss goals and be totally upset with their pre-program pictures. And while I’m an advocate for fat loss and getting leaner and stronger; I’m NOT an advocate for women tearing down their bodies or believing that weight loss is going to make them happier or more body confident. Because the truth is, it doesn’t.

The picture above is July 2016 to October 2016, where I lost 40 lbs in 4 months. This was NOT healthy in any type of mental or physical way!!!!

Before my weight loss journey, I genuinely didn’t have any negative body image thoughts and I had initially just decided to lose weight because I knew my nutrition and non-exercise activity wasn’t good for my health, but I quickly became obsessed with the scale and doing everything I could to get the number to drop.

But reaching my goal weight DID NOT improve my body image, instead it lead me to feeling isolated, to having a fear of food, and to being addicted to exercise.

But what did get me to being confident in my body regardless of what the scale says, is when I changed to focusing on nourishing my body to be strong and thrive instead of just focusing on keeping it small.

I found confidence in the gym and in the weight room which translated to me feeling confident and strong in everything.

I let go of my food anxiety and now enjoy ALL foods in moderations that fuel and satisfy me.

Being more confident and relaxed with my food choices and knowing that I am respecting my body with how I’m fueling it, instead of depriving it, also led me to have more body confidence.

BUT I also want to say that just because I am more confident in my body doesn’t mean I feel amazing all the time or have no body insecurities whatsoever.

There are days I wake up feeling lean and other days I wake up feeling bloated/puffy, but I just take it as it is and don’t let it control my overall image, mood, or confidence for the day.

I wish I could have known all of this while I was in my weight loss phase, but I am happy I at least know this truth now and can share it with you!!

Because you CAN have body goals AND still LOVE and RESPECT your body!

And while soo much of the fitness industry puts the emphasis that “going hard” and depriving yourself with extreme exercise, low calorie diets, cleanses, and detox teas is the best way to reach your goals, ultimately following these extreme measures will just make you feel like a failure when you can’t sustain them.

Which is why I suggest practicing sustainable and enjoyable nutrition and exercise regimens as this will help build that confidence while reaching your goals!

This picture is from last week. 3 years later, I am stronger, healthier, more mentally balanced, and even have a lower body fat % than at my lowest weight even though I weigh more. There have been times over the past 3 years that I have been leaner and stronger than I am now so keeping a positive body image for myself has honestly been challenging. But at the same time I have to remember that I’ve dealt with an injury that kept me out of the gym for a few months, I dealt with some intense hormonal issues where I lost my period for 2.5 years (after my extreme weight loss), I’ve done a lot of traveling and living without tracking! It can be easy for me to be discouraged that I’m not as strong or lean as I was previously, but ultimately I have to give myself and my body the love and grace it deserves and realize that the rest and memories that have led it to being what it is today were necessary and worth it.

Big takeaways?

Weight loss does NOT automatically improve Body Confidence, but the journey to reaching your fitness goals can!

Accepting that your body is doing the best it can to keep you thriving, and will do so even better if you love it, fuel it properly, and don’t overwork it, is I think key to reaching your fitness goals and developing a strong positive body image.

Focus on fueling, loving, and strengthening your body and it will THRIVE! And feeling this happen will lead to body confidence that can LAST through all of your body’s stages.

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Need help with setting up your maintenance calories and/or doing a reverse diet and want guidance with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my coaching services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth one-on-one coaching that involves 24/7 email access to me and weekly check-ins.

Cellulite: Why you should never be ashamed of your body

Cellulite…in an effort to keep it real, I thought I’d share photo and conversation I had with a client regarding cellulite.

I had a client tell me how self conscious she was about her cellulite and I went on to send her this still shot of me from a workout video I had filmed. When I first saw the video my immediate reaction was to delete it because my cellulite was so prevalent to me (remember that our insecurities are from our points of view and typically we are our own worst critics) but I didn’t delete it for some reason and maybe because I knew it was something that would be helpful to someone to share.

I went on to tell my client that cellulite is a completely normal and natural thing! As women, the backs of our legs are where we typically store the most stubborn fat. And the amount of cellulite someone may or may not have can also really rely a lot on genetics, which means it’s not even so much in our control to reduce it through natural means. Even for someone like myself who does consistent strength training, eats a balanced diet, and is 18% body fat; I too have cellulite.

And though I’m not necessarily thrilled about my cellulite, I can still have it and accept it, and find love and confidence in my body as a whole. I focus on each day making myself stronger & healthier overall, because I think having that focus and respect for our bodies can make us gain confidence and love for every shape our bodies are in!

So while it is of course still ok to have fitness and physique goals, and you can make cellulite less visible by getting leaner/losing body fat, I think it’s important to have our motivation for them come from a place of wanting to make our bodies stronger and healthier in the process, which I think will build more confidence in ourselves instead of thinking that we will be happy or confident once we weigh a certain amount or have a certain body fat % or can wear a certain size or get rid of rolls or cellulite.

So instead of being ashamed about the cellulite on my legs, I’m going to be PROUD of my legs!

I’m proud in all they do to get me through my days and the strength they’ve built since I changed my focus from making them smaller to making them STRONGER and this mindset shift has made ALL the difference!

I know stretch marks and dimples can be other areas we can feel ashamed of, but I don’t think we should EVER be ashamed of our bodies or journeys! Wether they’re from just becoming a woman with curves, growing a baby, or maybe even from having unhealthy eating/exercise patterns, we have to look at these marks as part of our story. Some may be a beautiful part of our story while others may be a really difficult part. But I know that as long as we are focusing on loving and nurturing our bodies to be the strongest and healthiest they can be, then we ARE doing what’s best of us in the moment! And that’s something we can always be proud of!

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5 Things Fit & Balanced Babes Do!

Do you get overwhelmed with what you should be doing to get fit and be balanced?

One day carbs are bad, the next day fat is bad. One day cardio is the ultimate workout and then the next day everyone is raving about crossfit! There’s SO much noise and misinformation about what NEEDS to be done to be fit and healthy, so I’ve decided to break it down to the 5 Things Fit & Balanced Babes Do to take out the guesswork!

1: A Fit & Balanced Babe Tracks or Understands Macros

No matter your goal, if you want to be fit and healthy then you need to understand the basics of balanced nutrition. I’m PASSIONATE about sharing this because I’ve seen in myself in the hundreds of women I’ve worked with, on how adjusting nutrition to be more macro balanced can be truly LIFE CHANGING in regards to fat loss, getting lean, and just having better energy levels!

If you’re confused on what a Macro Balanced meal is, EVERY meal and snack I share on my site or Instagram is macro balanced by having a good amount of protein, carbs, and fats! Each macro has a different role for the body (protein repairs muscle/cells & is satiating, carbs are our bodies main source of fuel, & fats provide hormonal balance & are satiating as well). Having too much of one without the other can lead to unsteady energy levels and make it harder to recognize hunger and fullness cues. This can create a cycle of: eating, then getting a boost of energy, then a drop in energy shortly after, then reaching for more food for energy again. But eating Macro Balanced meals leads to longer and more balanced energy and allows hunger to present itself more naturally about every 3-5 hours.

I know that macros can seem overwhelming if you’re new to the concept, but even if your goal isn’t fat loss just learning how fueled and powerful your body can feel with balanced nutrition is SERIOUSLY worth the effort! And what you learn can be applied to the rest of your life!

If you want more FREE info on macros, sign up for my email list to get a free Macros Explained Guide!

2: A Fit & Balanced Babe Lifts Weights

We live in a fast paced world and we are BUSY! So getting the most bang for your buck in regards to workouts is SO important!

We will often look at the calorie burn during a workout to determine if it was a “good workout” BUT while 30 minutes on the treadmill may burn more calories in the moment vs 30 minutes of strength training, the strength training workout will actually help you with burning MORE calories continuously throughout the day! This is because when muscles are pushed with strength training they will tear (I know sounds gross LOL) but this is what we want! Because then throughout the day they will heal and rebuild to create more muscle which also leads to a boost in metabolism! This means burning more calories throughout the day and even when we sleep!

Also, the relationship you can develop with lifting weights vs cardio will likely be much more balanced! When you are lifting weights you are becoming stronger and this is SO empowering! Cardio can easily lead to feeling like a “punishment” for how we look or what we ate, while strength training focuses on how the body NEEDS fuel to get strong!

You can read more about this in this instagram post 🙂

3: A Fit & Balanced Babe Makes Daily Movement a Priority

Many studies have shown that those with a higher NEAT (Non-Exercise Activity Thermogenesis) are typically leaner than those with a lower NEAT. What’s considered NEAT? Walking, typing, vaccuming, yard work, folding laundry, fidgeting, etc. Basically all types of movement we do outside of exercise.

It can actually greatly be seen how NEAT can make one leaner when comparing different countries to the US/Canada, as most other countries have work, restaurants, and homes within walking distance and also have slightly more active jobs. Whereas the Sates/Canada we are mostly sedentary with commuting from home to work, sitting at work most of the day, and then sitting on the couch to watch TV when we get home. Because of this sedentary lifestyle, this makes more planned exercise very important BUT it is also great to have a step/movement goal to help with increasing NEAT!

With increased NEAT, you will naturally burn more calories in a balanced way and can actually better recognize your body’s fullness and hunger cues! It sounds kind of crazy but we can feel hungrier the LESS we move! But this likely isn’t actual hunger, it’s more cravings/boredom. And since food is SO easily accessible to us, then it’s easy for us to think we need food’s energy when we don’t. Having a higher NEAT helps with being able to better recognize when our bodies ACTUALLY need fuel!

And as someone who works from home coaching online clients, I TOTALLY get how hard it can be to hit a 10K step goal with a desk job! So start with what you can and then build from there! Start with trying to hit 5K steps daily and then seeing how easy or hard it is to hit that goal before deciding if you can push yourself for more! And you don’t need a fancy fitbit or apple watch! Most phones have step trackers so you just have to be mindful of keeping your phone in your purse of pocket 😉

And easy ways to add in steps: Park farther at work, the gym, the store, etc., use a bathroom that’s farther away or the next floor up at work or in your home, take the stairs, take a walk on your lunch break, or even a short walk after any meal can help with digestion as well!

4: A Fit & Balanced Babe Drinks Water

Staying hydrated also directly lends itself to having better energy levels and being able to better recognize what portions of foods are going to leave you fueled and full! I’ve had tons of clients tell me they’re hungry even when it seems like they’re eating more than enough, and it often comes back to them not drinking enough water! Water helps with digestion and nutrient absorption, and I’ve legit had meals that I didn’t feel that full from and then I drank a glass of water after and then felt full!

Also, keeping water intake up can help with more steps to the bathroom 😉 A basic recommendation on daily water intake is to take your weight in lbs and divide it by 2 and that’s how many oz of water you should have daily. Ex: 150 lb person would drink 75 oz of water per day.

5: A Fit & Balanced Babe Knows That Fitness Isn’t Everything

Even as a Personal Trainer and Nutritionist, I get very honest my clients (and have to remind myself too sometimes) that fitness is NOT everything.

There was a time 5 years ago where I was OBSESSED with reaching my “goal weight” that I made fitness EVERYTHING. I would miss parties, workout twice a day, only eat foods I prepped, and ate so low calorie that I literally had no energy to do anything else, this lead to me creating barriers with loved ones and even losing my period. I maybe “looked great” because I had lost weight, BUT I was SO mentally, physically, and emotionally unhealthy and unbalanced and quickly realized that reaching my goal weight didn’t lead to any type of happiness or satisfaction that I thought it would 🙁

You can read about how I got out of that mess here

It’s SOOOOO important to remember that health is SO much more than how we look! Mental, Physical, and Social health are all equally important to us feeling our best and most balanced!

Balanced mental health would be us feeling good in how we view food, exercise, and our bodies.

Unhealthy mindsets of these would be: Seeing food as good or bad or overly restricting foods. Exercising for punishment. Wanting to change our bodies out of hate or social pressures.

Balanced mindsets for these would be: Knowing all foods can fit. Exercising to get stronger and feel empowered. Wanting to change our bodies to be more healthy and strong with an internal focus.

Balanced physical health would be us taking action to be more physically fit without taking it to an extreme that it becomes unhealthy.

Unhealthy mindsets of these would be: obsessing over reaching a goal weight/body fat % or reaching a certain level of performance that you neglect your bodies basic needs and ignore possible dangerous signals like: extreme hunger, lack of energy, loss of period, loss of hair, blotchy skin, poor digestion, poor sleep, or extreme stress.

Balanced mindsets for these would be: staying at a healthy weight with balanced nutrition intake so that our hormones are balanced and we aren’t having any types of nutrient deficiencies. Pushing ourselves with workouts but being sure to not go extreme that it leads to injury.

Balanced social health would be that we make time for others and know that laughter as well as having purpose with care and helping others gives us more balance and purpose.

Unhealthy mindsets of these would be: Obsessing over our own goals. Neglecting other’s feelings or needs as they affect our wants and needs. Skipping events/parties/dinners because you’re nervous the food may be too high calorie or that there will be alcohol.

Balanced mindsets for these would be: Recognizing how healthy it can be to laugh with your significant other over a glass of wine, pick up a cake for a birthday, or missing a workout to help a friend with a flat tire.

BUT it’s also important to remember that your goals are important and valid! It can be hard to find a balance but at least working on it is I think what’s the most important 🙂

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