As a nurse, I am often away from home for long periods of time. With 12 hour shifts and going to the gym either before or after, I could be away from my house for 15 hours at a time. What do you do about planning meals around being away for 15 hours? As you know, I am a huge advocate for meal planning and prepping for the upcoming week. I prep all of my meals for the week either Sunday or Monday and have them ready to go in individual Tupperware containers. Well, during a 15 hour span, that is easily 3 meals and some snacks. I have been searching for a good solution to carrying all these meals and snacks for my shift. I’ve been through a variety of lunch boxes, plastic bags, brown bags, you name it. I was never able to find a carrier large enough to hold all my meals. Until a few months ago when I found Six Pack Fitness bags. Continue reading
I have a confession, I do not use a protein supplement often. I am a “I’d rather eat it” type of person and prefer to get my protein from food sources. That being said, there are some times when life gets in the way and between going to the gym, going to work, having to go to the grocery store, doing laundry… well, sometimes you just don’t have time for those whole meals.
As I’ve mentioned before in previous posts, you must meet your macro nutrient and calorie requirements for the day in order to see optimum results. I know there are people, females especially, that LOVE the days that they are “too busy to eat” because they only consume about 500 calories. They think they are on the fast track to losing weight and one day closer to that hollywood ‘J-Lo’ body. In fact, this is absolutely wrong. Too low on calories actually can cause your body to hold on and retain fat. Too low intake of calories is detrimental for someone who is trying to add lean muscle. Muscles need protein to build, repair, and grow. Proteins have calories. Your body NEEDS calories. Continue reading
Last year I was lucky enough to find the company “The Lions Choice” on instagram. This company produces high protein, superfood infused products such as bars, peanut butters, and pancake mixes. All products are gluten free, non-GMO, no sugar added, contain 20 superfoods, and include an active probiotic. If you remember, a few months ago, I presented you with my review of The Lions Choice Protein Bars. To view this page click here: The Lions Choice Protein Bar Review As promised, I wanted to provide you with my review of their High Protein Pancake mixes.
The pancake mix comes in 12 ounce packages and, so far, comes in two delicious flavors. There is a Cookie Dough flavor and a Cinnamon Twist flavor. Continue reading
Cardio. The dreaded C-word when it comes to fitness. Doing cardio is like going to the dentist.. You know you need to, but you never want to.. and usually you feel better afterwards, but let’s face it, DURING–it sucks. Doing cardio is like someone giving you ten dollars for allowing them to punch you square in the gut. You can’t breathe, you roll around in pain and agony, but in the end, you’re rewarded.
Cardio comes in many forms and routines. When most people think of cardio they immediately think of the strip of darkness and sadness that consume half of most gyms–The stationary bikes, ellipticals, treadmills, and other boring devices of torture used to elevate your heart rate. Oh the monotony of running in place, biking to no where, walking up stairs while staying on the exact same level.
But in reality, this does not have to be where it begins. You do not have to succumb to running like a gerbil on a hamster wheel to stay in shape. I have found the best way to actually enjoy cardio is to continually mix it up! Perform different exercises for different reps or rounds. Pair different exercises together. The more the merrier! It gets your mind off of how much you actually hate exercise when you are constantly changing exercises and counting reps!
Let’s design a new cardio program for you. Continue reading
Hi everyone! I wanted to address some misconceptions I hear often about fat loss.
First, muscle is NOT built from fat. Your body does NOT turn fat into muscle. I hear this all the time– (Woman looking at her belly) “I really need to go do crunches because I want to have abs like you..” NO! You can honestly do crunches until your blue in the face, are you building muscle? Yes! BUT that muscle is still going to be buried under the adipose tissue. In order to burn adipose tissue, or better known as the dreaded F-word, FAT, you must be in a caloric deficit! In order to do so, you must be stern with a diet and, usually, incorporate cardio into your routine. Continue reading
Now a days it seems like protein bars are being created just as poorly as candy bars. High in sugars, fats, and carbs. Don’t be fooled! Just because something is labeled as a “High Protein” Bar does not make it healthy. Be mindful and read those ingredient lists and nutritional labels! Hi everyone! I wanted to inform you of a new protein bar that I have stumbled across. I feel compelled to share this company with you because I know those that are reading my blog are just as health-conscious as I am!
The company is called The Lions Choice and it has my support 100%. The Lions Choice makes a variety of protein bars, nut butters, and even pancake mix, each infused with superfoods* and probiotics! Today I will review the protein bars, saving the high-protein peanut butter and the pancake mix for later posts. 🙂 I found The Lions Choice on Instagram through social media members I follow– I was intrigued by the low calories, high protein, and low fat content of the bars. I am constantly looking for macro-friendly options now that I am beginning to prep for my second NPC bikini competition. I decided to visit the website and research for myself. Not only are the macros of these protein bars good, they are made with great ingredients!! Continue reading
Here is an unfamiliar topic– reverse dieting. What is that?! Reverse dieting is pretty well known with physique competitors. It is what I am currently doing now that my show has past. Everyone knows that one goes on a “diet” in order to lose body fat/weight, but what about when you have successfully lost the weight you wanted? There is a point where you need to understand that enough is enough–one cannot diet forever. It is fatiguing mentally and physically. But what comes after the diet? A rebound back to old ways? Gaining back every ounce you had lost over the past few months? This doesn’t have to be the case.
Once you are at that realistic goal weight you can then reverse diet to a higher calorie “diet” to maintain this weight or a weight close to it. Continue reading