Archives for Nutrition

Help, I didn’t lose weight this week..why? This is a very common question that comes up a lot. We are all on different journeys and do challenges/lifestyle changes for various reasons. When you are not new to the tracking game and you have been fairly successful in the past, results can slow or feel as though they have plateaued. This isn’t always the case. Most of the time, you are your own worst enemy. Harsh? Maybe. But its true. Look at the world we live in. Tons of filters exist to make you smaller, bigger in the right areas, softer toned skin etc. It is quite ridiculous if you ask me. Perfect has been advertised and driven into our headspace and its slowing your progress, whether you want to believe it or not.

Heard the saying, “trust the process”…there is so much truth in that small statement. When you stop focusing on the little stuff, they fall into suit. Muscles, six packs, and defined legs are byproducts of hard work and good nutrition. When you single one out and focus on it so much that you lose sight of everything else, you tend to get burnt out or discouraged. If you can let go of those things, your body will thank you in more ways than one. Living as lean as possible also isn’t always maintainable. So those wash board abs are great, but not practical. I wake up feeling lean and go to bed bloated. Nothing wrong there, I ate, fed my body what it needed and it grants me another day of movement and health. Moving my focus from hyper-focused to big picture, has been a GAME CHANGER. Here as some other things to look at each week when we check in.

What does your sleep look like? Did you know that getting less than six hours of sleep can lower your metabolism, thus slowing your progress?

How is your stress level? Stress can lead to missed meals resulting in poor food choices. It can directly effect energy levels and sleep patterns. This can then have the domino effect on your body and over all goals.

Are you drinking at least half your body weight in water? Drinking enough water helps burn calories, suppress your appetite when consumed before meals, and its a great way to stay hydrated. If you are under on your water intake your body will retain water, thus slowing your progress.

Are you actually resting? A lot of people feel that more is better, when on the contrary it isn’t always the case. Less can be more. Resting allows your mind and body a break, and your muscles the change to rebuild and grow. When you have your workouts, have days that you push that intensity and also have days where you go through the motions and move well, but with lower intensity. Your burn out will happen MUCH faster if your balls to the wall every day. It can also hinder your progress as your body is fatigued and inflamed and holds onto water.

Are you eating veggies? Veggies are so good for your recovery, weight loss, appetite, and energy levels. Veggies help your body break down all the protein you are consuming. Make sure you try to have at least a handful at every meal, and if that is too big of a challenge, add it to one meal a day for a week. Once you have that down, add it to two. Small steps will have a bigger over all impact.

How are your clothes fitting? Many times the scale doesn’t move because we are adding muscle in place of the fat loss. Muscle weighs more than fat and most likely if you are hitting your numbers regularly you will feel better. We are coming up on week 3. I encourage you to take a progress photo, the same as your initial one, and see where your at. I bet you surprise yourself. Remember your body does not lie. If you are putting in the work to make good choices, you WILL see change.

120g Oatmeal (I use gluten free quick oats)

3 cups of egg whites

1 bag frozen cauliflower rice (cooked thru)

138g Blueberries

Lots of Cinnamon

A quick Drizzle of Honey

Instructions: Pre-Heat Oven to 350. Combine all items in a bowl and mix, spray a 9×12 baking dish with cooking spray (coat well), dump contents from mixing bowl into the baking dish and place in the oven to bake. Bake for 60min. Top with nut butter of choice for a fat!

Macros: based on 5 servings (You can add this into your app as a recipe and divide by more or less servings, also change out the fruit if you like) 5 servings, as listed above is: Protein 18, Carbs 23, Fat 2.

Are you eating enough? For a lot of you, the protein has been the hardest part to hit. All that means is that you were not really eating enough protein before. It can feel daunting to look at that number for the day and wonder what all can I eat. Eating more protein will require some veggies. You need to consider how your body will process the added amounts of food. Veggies carry fiber and fiber is needed to move food through your digestive system. So without going into too much detail, lol, here are some fiber rich veggies to add to your food rotation.

Green Peas

Broccoli

Turnips

Brussel Sprouts

Cauliflower

Sweet Corn

Fruits: Raspberries, Pears, Apple with skin, Bananas, Oranges, and Strawberries.

Yes I ask you to weigh yourself for your check ins, BUT that number isn’t the one determining fact for what I change or don’t change moving forward. The scale can vary during all times of the day. For example, myself, I will fluxuate 5-7 pounds in a given day. It is not added fat. It would take me eating well over 17,000 calories to accomplish that feat. No thanks! Right now we are in our summer. Things this year are hot and humidity is higher for us Californians. So do not be discouraged if nothing changed or even went up. This process can take 2 weeks to start and your body is changing, provided you are hitting your macros daily. The more consistent you are, the better the results.

Why do I ask you about your sleep? Sleep is KEY in recovery and weight loss. Your body needs sleep to regenerate, your brain needs the rest, your emotional well being gets re-energized. There are so many benefits there. Aim to get at least 7-8 hours a night if possible. This may require some work on your part. Studies have shown that creating a bedtime routine can help in weight loss and muscle growth. One of the BIGGEST detriments to bad/poor sleep is scrolling on your phone prior to bed. See this week if you can put all those items away, TV included, an hour prior to your bedtime. Read a book, do some stretching, if you enjoy journaling do that, you can even write out a to-do list for the following day. You would be surprised how this will help your brain and body when it is time to go to bed.

Stress… Stress can cause a lot of things to not move. Weight loss and stress do play a role together. Right now is such a weird time and life isn’t how it was, so most of us are stressed just with that. Do your best to focus on what you can control. You can control your food, you can control your bedtime, you can control getting a workout done, you can show up for you. That is precisely what you need to keep doing. If it was easy to lose weight everyone would do it. There is no magic pill, it takes consistency. Your body needs to feel the same things over and over to know, oh this is what we are doing. You cannot out exercise a bad diet. You truly cannot.

This week I challenge you all to choose something to impliment for the week. Is it shutting off the electronics before bed? Reading a book instead of scrolling? Trying a new recipe for the week? Trying Yoga? Do something out of the norm, stick with in for the week and just see what it does for you!

I am here for you guys, anything you need or questions you have, please just let me know! Have a great week and keep on kickin butt!

Hey Everyone! I have decided to utilize the app GroupMe for the remainder of the challenge. It will help me send you reminders for check-ins and challenge info. Please download the free app, if you do not already have it and accept the invitation sent to you all. We will do this first weeks check in Tomorrow am. So please upon waking, use the restroom and weigh yourself. See the app for the other info to consider when you text me in the am. I look forward to hearing from you all! One week down, 5 to go!

YES, the answer is YES. MANY people under eat. Most do not get enough Protein in daily to sustain all of life’s activities.

But its hard! It’s a lot! I know… it feels that way. Work towards the goal of Protein provided to you. You are aiming to get within +/-5 on all 3 items ({Protein, Carbs, and Fats). Break up your meals, take the protein amount and divide it by 3 or 4 meals. Makes it more manageable. Don’t get home and try to pound 70g of protein. YOU WONT FEEL WELL. Also, DRINK WATER! It will help with digestion and with hunger. You all should be drinking at least half your body weight in ounces. Its hot, so drink up!

Lean white meats (Chicken, for example, goes a long way!) Fish, ground lean turkey.. It is all how ya spice it! You can always have a protein shake after your workout. Protein Bars are EVERYWHERE. The cleaner the better. Like Ingredients you can pronounce. However, Built Bar, One Bar, and Perfect Bars are a few of my faves!

If you find you are lacking somewhere, just ask! There are lots of alternatives when it comes to treats, or a healthier option. It is possible to still eat the things you love, along with the things that help you lose weight, boost your metabolism, and aid in your recovery.

Going out this weekend? Want to have a beer or drink and not sure how to track it? Here ya go:

This will require you to do a little research, but it will be worth it so that you can hopefully stay within your Macros and enjoy your weekend.

First thing is to figure out the Total Calories for the item you are consuming. So if its a 16oz beer, find some calorie information that seems legit. If it is too good to be true, chances are its not correct.

Once you know the amount and the total calories you are going to consume, you can add this to you Macros one of two ways. It can be added as a Carb or as a Fat. NOT BOTH.

If you want to track it as a Carb divide the total calories by 4 and you have your macro to manually input as a Carb.

Tracking as a Fat, take the total calories and divide by 9. Manually enter the macro for Fat only.

It is that simple. Some of you may find that the number is A LOT. Some drinks are worth exploring other alternatives. As always remember, I am not telling you not to drink, but your results will be hindered based on the amount you consume.

ALSO! REMINDER! Before photos and Wod times are due this Saturday the 22nd to be considered to win. I have 3 of you who have sent these in so far. Don’t waste the opportunity to potentially win some CASH! Happy Weekend!

Banana Chocolate Chip Cookies.. Easy and 3 ingredients!

2 large ripe Bananas

1 Cup Rolled Oats Bob’s Red Mill Gluten Free

1/3 cup Dark Chocolate Chips

Instructions: Mash the bananas until somewhat smooth, blend the oats quickly in a mixer or processor, literally 1-2 pulses. You do not want it like a powder. Add the oats and then fold in the chocolate chips. I love these after a workout as it provides some carbs and its kinda like banana bread.

Preheat oven to 350, line a baking sheet with parchment paper, spoon “dough” onto cookie sheet, forming with your fingers. Place in the oven for 12-15min. Check to see a golden brown.

This recipe macro breakdown is for 6 total cookies with these listed ingredients, so you could make smaller cookies, or double it. Up to you.

Protein 3g, Carb 23, Fat 4g

One of the biggest things I have learned from these challenges is that Planning is SUPER helpful when you are first starting out. Some people will plan their meals for the day ahead or even a whole week ahead. This helps you know what to buy, how much, and makes it a no brainer when it is time to eat.

You do not have to spend hours cooking all weekend or during the week, if you don’t like that sort of thing. I find making bulk items helps piece together meals for being on the go, or just being at home. Typically I cook 2 different Proteins for the week. Chicken and Ground Turkey is this week, for example. I then choose 2-3 Carbs I’d like to have on rotation. So for example: White Rice, Sweet potatoes, and we love Taco night (So tortillas is our 3rd). For veggies when your starting out, use the same idea. Choose a few you actually like eating. If you are anti-veggie Power Greens or Spinach wilted in a pan with some oil and garlic does the trick. Takes a large portion and makes it look like nothing. I chose Zucchini, Mushrooms, Kale, and Tomatoes this week so far. We usually add in onion and cilantro etc, but you get the idea. From just those items you can make a few different bowls, or tacos, or twice baked potatoes. Just depends on how much time or effort you want to put towards that. KEEP IT SIMPLE.

Track everything you eat, yes, even that bite you took of your kids snack. It is something good to get an idea of how you eat in general. Some of you may find it hard to hit your Protein, others may go way over on their fats, or carbs. This first week is simply to get used to it. Ask those doing the challenge with you. There are a few who have done this before. Most of all just try, little changes add up over time.

Happy Eating!

This week you have two tasks! Complete the Challenge Wod & Submit your Before Photos.

Photos need to be submitted no later than Saturday, August 22nd. If photos are not submitted by then, you cannot be considered to win the Challenge. Don’t forget!

Ladies: Sports bra and shorts. Men: Shorts and no shirts. Submit a Front, Side, and Back Photo. Text or Email Coach Jenn.

The Challenge Wod… This will be also due no later than Saturday, August 22nd. You will be re-testing this Wod in the 6th week of this challenge, so no sandbagging. Give it your all.

For Time:

800m Run

50 Thrusters (DB-35/20) (Bar-45/35)

30 KB Swings (53/35)

***Scale the weights, per your fitness level. You will need to re-test it the EXACT same way you performed it the first time around.*** The run is non-negotiable (unless you have an injury then contact me for subs). When you complete this Wod, please write down your time AND how you completed it (Meaning: as RX or other weights etc). You will need to send that information as well. If this does not get completed by Saturday the 22nd, you will not be able to be considered to win the Challenge.

Week one is all going to be about Patience. Take One Day at a time, or One Meal at a time. It will take some getting used to, if you have not tracked before. I am here to help! Have a GREAT WEEK!

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