Wednesday, September 2, 2015

Yes, You Can Eat After 7PM!

When I was newer to the world of health & fitness, I would always hear the same damn thing:

"Do not eat after 7p.m. or late at night because this will cause unwanted weight gain."

I am pretty sure that you might have heard this too, along with limiting your carbs right before you get to bedtime. But I am so happy to tell you that this is a very common misconception and, quite frankly, a big fat MYTH!


Our bodies need fuel constantly, not just when we are awake. When we're sleeping, our bodies are burning calories to circulate blood, assist with lung functioning, and fuel our brains. 
To make things even better, studies consistently show that night time eating does not actually cause weight gain... if you stay within your body's daily caloric needs. Meaning, if you burn more calories than you consume, then you are GOLDEN!

Every night, if I am still hungry after dinner, I will literally eat a snack in bed-you can ask my husband! My go to late snack is always usually the same thing: a bowl of full fat Greek yogurt topped with granola and raw honey. It has a ton of protein which satisfies my belly throughout the night. 
But, don't get me wrong-I still eat carbs later at night if I am craving them! Why? Because there is nothing evil about having them at night! After all, calories are calories and it all works the same-regardless if you are asleep in your bed or running on your treadmill.

Now, where most people get into trouble is binging at night where too much of a calorie consumption happens. Maybe, you are so tired that you don't even notice the amount of calories that you are taking it. My advice? EAT A BEDTIME SNACK. One that is filled with protein and complex carbs. Make a little snack "emergency kit" to keep in your fridge just in case you want a little something more after bedtime!
The bottom line: Your body does not process food differently after it gets dark outside. Eating too many calories, regardless of the time of day in which you do so, can lead to weight gain. It all comes down to balancing calories in with calories out with calorie counting and exercising!


Sunday, August 30, 2015

My New Favorite Fitness Accessories!

Ever have to stop during a workout to put your hair up? 
Are you tired of your bangs falling into your face?
HOW ANNOYING, right?

Being a SUPER curly haired girl, my hair can be a bit tough to manage during my workouts. I have been using bobby pins lately, but I seem to lose more than I can stand. 

My friend Julie Condry from Fit Chic Headbands sent me a few fitness headbands to wear during my workouts to see how it felt. 
Julie started her fitness journey back in 2007 after her son was diagnosed with Autism. It was her way of dealing and coping with the stress. She was searching for a headband that would not only be functional, but would also look great. After coming up with a design, her mother sewed a few for her. People were constantly asking her where she got it and suddenly Julie had the idea to start marketing them to stores. This could be a way to earn extra money to pay for the expensive speech and occupational therapy that Cole needed and allow her the flexibility to stay home with her boys.

I was sent 3 of her amazing headbands and a Fit Belt, as shown below.
First, off the headbands were great quality-nothing cheaply made or thrown together. The headbands are made of a soft, stretchy fabric that actually did NOT give me a headache! I absolutely loved them because they did stay in place during my workout while most bands tend to fall or slip off completely.
Other than being absolutely cute and comfy to wear, the headbands did their job and kept my curls out of my face so I could workout in peace! I wore one to the grocery store yesterday and even got a compliment-so they are not JUST for the gym, ladies!

On to the Fit Belt! This thing is very similar to the Flip Belt that you see on some people, and I actually own a Flip Belt too, BUT I will tell you something-I liked THIS belt a lot better than my Flip Belt. First off, the patterns to choose from are adorable. Second of all, it clips in the back. Third of all, you can adjust the comfort easily. 
Why use a Fit Belt? Well, are you wanting to go on an outdoor jog and hate holding onto your keys? This will be your best friend.
Also, if you are at the gym and need something to hold your phone as your iPod plays and you're listening to music, this will be your best friend.
Same thing with credit cards, IDs, gym passes-ETC! It holds EVERYTHING!

I will actually be taking my belt to Disney with me next month.
(I am wearing the Fit Belt in Paige.)

And before I forget to tell you.. Love cute headbands for your baby? They even offer headbands for kids!!
Instagram media fitchicheadbands - Sweet Caroline came to visit today! thank you @aliciadewar !! #fitchicheadbands #mademyday #dallasmarket
Fit Chic Headbands and I have teamed up to give away headbands to FIVE of you lucky ladies!!!! To enter, just follow the directions on the Rafflecopter widget below:


Fit Chic Headbands have been featured in NBC's The List, In Touch Magazine, and can now be purchased in over 300 stores across the nation. All of the headbands are handmade with LOVE in Oklahoma.
Be sure to follow Fit Chic Headbands on Instagram and Facebook for the latest arrivals and sales!

Disclaimer: I was given Fit Chic Accessories to test, at no cost. All opinions are my own.

Thursday, August 27, 2015

4 Ways to Stay Accountable for Weightloss

One of the most common questions that I get is how to stay motivated and, once motivated, how to stay ACCOUNTABLE. 

You think finding motivation is hard, but, boy OH BOY-holding yourself responsible is the other part to the equation of keeping on the right track.
I managed to do it when I had the whole world against me:

  • I was working as a nurse with little time to eat, much less eat healthy. 
  • I was married to an unhealthy man who did not have ANY interest in getting healthier. 
  • My family never taught me principles of healthy eating or working out so I had NO clue where to start!
But I DID IT! And I wanna share with you what helped me!

Here are 4 ways that I held myself accountable for losing 45lbs!

1. Create a blog or keep a journal. When I began my weightloss journey back in 2010, I created a blog called "1 Fit Chick." I used this blog to document my meals, workouts, and as a motivational tool to keep going-even on days when I felt like tucking into a greasy Whopper or skipping a workout. Eventually, within 9 months, I dropped 45 lbs and stayed accountable. By blogging, I also made lots of friends and got to follow people on similar journeys such as mine! It was also fun posting monthly photos and updates of my weightloss progress because there were people who were waiting to see them! Not a typer? Use a journal and write what you eat and your workouts in it everyday! Measure yourself and write down those measurements, too. Then compare monthly!
2. Make a motivation board or collage. Creating a motivational board or collage is a great tool to keep you accountable because when you have something to physically LOOK AT, it really adds fuel to your day. I remember not only creating a board, but I also had my favorite fitness role model saved as the background of my laptop. That person is none other than the amazing Jamie Eason! If you choose to make a board, put up your favorite motivational fitness sayings. Don't know of any? Take a browse through Pinterest and find some! Also include photos of your favorite fitness models and what you aspire to look like. Take a moment each morning as you sip your coffee (or tea) and meditate your way to your goals!
3. Find a partner or support group. A partner can hold you accountable more than you know. When I was losing my weight, I honestly had nobody. My husband (now ex-husband) at the time was unhealthy as possible and kept the fridge stocked with sodas and chips. Luckily, today, there are a TON of FREE weightloss challenge groups on Facebook than there were back in 2010 that you can use to really hold you reponsible on your road to fitness. I wish more of these free groups were around a few years ago! I love thinking of my blog being a motivational tool to help you guys stay accountable to reaching your dreams-or at least I HOPE it helps :)
4. Reward yourself for every 5 or 10 pounds lost. This is very important-you have GOT to make fitness FUN! For every ten pounds I dropped, I did something fun. The one time, I got my nose pierced. Another time, my belly button pierced (because my belly actually started looking FLAT!), and then the next couple times I bought a new pair of Silver jeans and clothing from Buckle in my NEW size! It is essential to spoil yourself! However, if this is not your thing, you could look into doing a workout tip jar. Each time you complete a workout, you add money to the jar. At the end of your weightloss, go get something nice!
No matter how you choose to stay accountable, make sure you do the very best that you can in order to not lose sight of your main goal: living a happier and healthier life.

Wednesday, August 26, 2015

The Fitness Trend That Needs to STOP!

I have been asked a lot here lately about about waist trainers. I have spoken a ton on the topic of abdominal binding (immediately after birth), but some of you have asked what can be done in regards to binding your abdomen way down the road. 

These new "things" get shoved into the media, receiving tons and tons of praise for helping women to "get their bodies back," but I want you to know more about this dirty little trend before you decide to invest in one.

First things first: postpartum girdles and waist trainers might have almost the same effect, but they are NOT the same things. 

Postpartum girdles are made to be worn immediately after giving birth. They gently wrap around the waist, by velcro or hooks, to apply pressure in order to shrink your uterus back down to its original size (sometimes, even smaller) to get rid of that after birth tummy pooch. I have used a postpartum girdle and I love them! They are gentle, yet effective, but sometimes are annoying since you are constantly wearing something around your stomach.

Waist trainers are devices similar to corsets (used back in the 1800s) in which you literally have to suck in your tummy and pull the strings as tight as they can go in order to "reshape" your waist, muscles, and bone structure. They are uncomfortable, but also dangerous to your health. But mind you, there is no way to "train your waist" as your waist is no longer "growing." This also does not help with "fat-loss" as it likes to claim. Also, when you stop wearing the trainer, you will most likely return to the way that you were. Who really wants to wear a corset for the rest of their lives? Not me!
Ever since Kim Kardashian had revealed on Instagram that she "SWORE BY" waist trainers, people have been flocking to buy their own. Other celebrities soon followed suit such as Snookie, Amber Rose, Jessica Alba, and even Kardashian sister Khloe. Please know that these ladies are paid to promote-for all we know, they could put it on for a photo and take it right on off!

So, do they work? Temporarily, yes, they could. Think of it as if you place your thumb onto your thigh and hold it down hard for a minute or two, it leaves a dent, right? And then BOOM-its back to normal-this is how the waist trainers work. They offer false hopes for a smaller tummy and often lead to much discomfort. It's almost like the thought of using diet pills-that magic and easy, one-stop fix to losing weight without putting in any of the hard work that is required. Its just not gonna happen, ladies!
But, how are they danerous exactly? If the waist trainer it too tight (which most of them are) and worn for a long period of time, it can:
  • restrict your mobility because you cannot bend your body.
  • interferes with breathing by restricting your ability to take full, deep breaths. 
  • cause back acne from the tight apparatus and extra sweat.
  • cause reflux because your stomach might get pushed up beyond the diaphragm
  • weaken your core and back muscles from being in a constant, fixed state which also can cause poor posture which will make your tummy pooch out more!
  • potentially crack, bruise, or harm your ribcage.
My honest opinion on waist training: Skip it and save your money! I got abs without the use of a waist trainer and so can you. It won't happen overnight, but it is possible! If your tummy is your specific area of issue, you are going to LOVE my Core & Ab Attack program that strengthens those deep core muscles from the inside out. If you still feel like giving waist training a try, please do so at your own risk!

The bottom line:
Waist trainers won’t have any lasting effect on waist size, shape, or appearance. They’ll make you look slimmer while you wear them, but you may have to put up with some discomfort—and maybe even some health risks—in return. 

Instead, build and train your core with core power exercises for a lasting flat tummy or get on a daily fitness and clean eating regimine to help decrease your overall body fat for a better, lasting appearance.

Want to build a better body in just 12 weeks? 
Check out my Fit Mommy Workout Bundle!
Bundle & Save BIG!

In this bundle, you will receive:
-Butt & Thigh Blaster 4 Week Home Workout Program
-Armed & Fabulous 4 Week Home Program 
-Ab & Core Attach 4 Week Home Program
-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 
Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.
*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over!

*Separate programs are also available by clicking here*


Sunday, August 23, 2015

How Lifting Weights Helps You Burn Fat, Not Bulk Up


I cannot even begin to tell you how many times I have heard "But won't lifting weights make me manly or bulky?" from countless women who are new to the world of fitness.
After all, weightlifting was created & fueled by men back in the 1800s in which Strongman was a spectator sport where a man tried to prove that he was "the strongest man in the world." But, it wasn't until the last couple of decades in which women really began jumping on the weight train.
When women first began competing in bodybuilding competitions, most turned to anabolic steroids to keep up with the men. Why? Because women do not have the appropriate hormones in order to put on a ton of muscle mass like men do. This is also the number one reason why a female can't possibly "bulk up" like a man from just lifting weights alone. Myth busted.

Here are a few ways that lifting weights actually helps you to burn fat-NOT bulk up!

  • You will lose weight: Did you know that having more muscle mass on your body allows you to burn more calories-even while your body is at rest? It's true since it raises your resting metabolism!
  • You will reshape your body: If you are truly wanting to change your body and not just lose some weight here and there, weights are going to help you do just that. By lifting weights, you will build and sculpt a leaner body-something that cardio just cannot do. Cardio will only make you smaller and is half the equation.
  • You will gain strength-not size: The primary stress imposed upon the body is placed on the nervous system, not on the muscles.  Therefore, strength will improve by a neurological effect while not increasing the size of the muscles. If you want to increase your size, take advantage of that training window pre & post workout for fueling your body with the right amount of macros: carbs, proteins, and fats to support muscle growth.
Now, with a couple of important things to note about "bulking":
  • Bulking up does not happen overnight: No, you won't wake up looking like The Hulk the morning after a good workout session. It takes time and time again of lifting heavy and eating the right amount of macros to build bigger muscles. It is not an instant thing (though some of us wish this were the case)!
  • Bulking up is calorie-dependent: Remember how I mentioned above that your macros have to be on par to gain muscle mass? If you constantly eat more than you are burning, you will gain weight. If you eat less than what you burn, you will lose weight. Its just how the story goes.

So, whats a good size weight to begin with? 

I always tell my clients to start with the amount of weight that:
  1. Feels most comfortable to them.
  2. Allows for free movement throughout the exercise.
  3. Allows you to perform the exercise correctly or with good form.
Please remember this: Everyone won't be on the same level. For example, I use 15lb dumbbells which may be absolutely heavy for you or it could be simple as pie. Mmmmm... pie...

So, all kidding aside, find the weight that BEST suits YOU. Do ten reps of an exercise. If you aren't tired or if you do not feel physically challenged by the 10th rep, move on up 5lbs, and so forth. 

Now, go lift some weights!!


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