As I was rowing and could not get the watts to show my true power on the screen I thought to myself, “I guess I will just keep it here and ride this interval out.” My legs were burning and I had 15 seconds left. In the next 5 seconds I thought to myself, “Is this effort getting you what you want?” The answer: NO! It wasn’t moving me toward the efficient fat burn I was after. The interval was quickly over and my legs were thankful. However, there was another opportunity for me to redeem myself with better effort on the sled.
Alcohol can be a big source of added calories, and it's really hard to say no to those tasty foods once you have had a few drinks. So what we have to do is save our calories with each drink. For the most part each drink is going to be around 150 calories, this is 12oz of a light beer, 5oz of wine or 1.5oz of liquor. You can’t really save those calories if you are going to drink but you can save them in other ways.
The stage-ready physique competitor, whether it be bikini, figure, physique, classic physique for men, or bodybuilding has treated their body as a temple for months (if not years) while they are preparing for their competition. As does the athlete expecting themselves to perform at their best at their next competition whether it be team sports or an individual sport. “Treat your body as a temple” is such a cliche’ I know. However, it is TRUE.
Not everything is going to go to plan.
You know in life things rarely turn out exactly like they you think they should.
The kids don’t get picked up on time.
The laundry isn’t ready when you need that one shirt.
You walk out the door and forget your lunch.
It supposed to be a fun, magic-filled time of year. I say supposed to be. If you are working toward a fat-loss goal this season is full of landmines.
Parties, family gatherings, simply the stress and cold weather can blow goals up and leave you feeling like you are starting all over after the festivities have ended.
The holidays are hard for me too stress-wise and food-wise. Here is my approach to dealing with the food. I wouldn’t say my family approves but this has to do with what I want and my body not theirs, so they can keep their opinions.
In the world we live in now everyone is an expert and everyone you know has some diet that they think is the best diet ever and the answer to everyone’s diet and fat loss problems.
It could be Intermittent fasting, paleo, keto, HCG, or any of these fad diets that are out there right now. But they all tell you to cut things out, or give you restrictions. “Only eat once per day, only eat this list of specific foods, don’t eat carbs, only eat 500 calories a day.”
All you hear is don’t do this and don’t do that, now I’m not saying that you don’t have to pay attention to your calories consumption, you do that is the winning number lower calories. But what if I told you that losing weight can be easier by adding things at first rather than subtracting them?
I often hear when people learn to manage their macronutrients that it is too hard to get enough protein. This is strange to me because I can easily blow my protein budget out of the water if I’m not careful. So I wrote this article to help you with some ideas on how to get your protein in.
When putting meals together, pick your proteins for the day, or better yet, for the week first and prep them over the weekend so they are easy to access during your busy week. Then build your carbs and fat from there to get to the number you need for the day, you can do this because carbs and fats are easier to come by then protein on the go.
Here are some examples to help you get your protein:
September is the perfect time to make changes in our lives! To me, it is so much easier to make changes in September than January because there is less societal pressure and the new school year’s daily schedule gives me a sense of grounding. In January it is so easy to stick with the daily grind established before Christmas, and hard to make a habitual shift.