How was my week?
February 25, 2018
This week was a bit different post vacation. I returned on Sunday and felt fairly well. Did good with Monday and Tuesday but by Wednesday evening I literally decided to stand in my kitchen and eat everything - hahaha.
I’m going to slightly blame it on my monthly cycle. Each month this happens!!! Tuesday or Wednesday the week prior my body just wants to eat everything in sight! I gave in.
I tried the methods of “am I really hungry” “how will this make me feel?” And to be honest, my body said “why yes, you are hungry and you will love this moment”. Did I make this decision up? Haha yes. I didn’t feel too full after really, then I woke up hungry the next day. I trained legs that day and on top of yoga I felt like I really just used up my energy.
Thursday went exceptionally well, I had an additional snack before yoga ... one that would make me FEEL satisfied. I chose oatmeal with fruit and nut butter plus granola. I felt so satisfied that after yoga I only needed a small dinner.
My next tough day was Friday. I was doing really well but ended up staying up until 11:30 working on this website. One spoonful of sorbet turned into half of a container because I got so into what I was doing. My day began at 4am so it pretty much accounted for a very long day and the hunger was real.
Yesterday my day started later and ended earlier which resulted in less food but included a donut from a shop. It was a pleasure to enjoy something I didn’t know the macros for.
To be honest the toughest thing for me right now is multiple trips / vacations. I believe I will feel a bit better without vacationing every 2-3 weeks which is hard on the body and results in 3-4 days of enjoyment of all the foods. What is nice though is that I’m finally able to enjoy myself doing this!
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What is my “diet” really?
February 20, 2018
I can’t really label how I’m eating as fully intuitive or fully mindful eating - because a lot of things I do go against some of the “principals” promoted by groups and books.
Simply, I eat balanced meals with healthy fats, carbs, and adequate protein.
If I crave something, I have it.
If I am hungry, I eat more.
I eat slowly.
I drink water between bites.
I eat on meal times, and sometimes I don’t.
My health physically is still the biggest priority... so more organic foods that affect women’s hormones like dairy, fruits, and poultry/meats. My other is my cholesterol. So healthy fats like nuts, oils, and seeds are big in my daily intake.
I’ve tracked in processed foods/ice cream and cookies for in 3-4x a week the last two years and had high cholesterol again. So eating intuitive with a donut for breakfast and a deli sandwich for lunch won’t reach my health goals.
My mental health is also important ... obsessed with weighing my food and myself are out the window.
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New Orleans Vacation
February 18, 2018
Wow, so to be honest I used a lot of my mindful and intuitive eating habits on my trip to New Orleans.
Monday, Tuesday, and most of Wednesday I ate balanced meals with fats, carbs, protein.
It felt good, I was satisfied.
Wednesday night we split an appetizer, I ate my one meal slowly, and didn’t finish it completely! We shared dessert and it was satisfying. I had tried BBQ shrimp, Jambalaya, Gumbo , Étouffée, and Beignets.
Thursday we chose healthy options but also enjoyed rolled ice cream. That night we split a bag of popcorn and nada moo ice cream.
By Friday we enjoyed the rest of the recommended New Orleans food after we had a healthy breakfast in the apartment. We enjoyed and split a salad, charbroiled oysters, shrimp po boy, fries, pralines, a couple other sweets, and a pecan pie. That night we made homemade ice cream treats with some of the candy shop goodies.
Saturday we enjoyed breakfast with biscuits, grits, and a cinnamon roll. By afternoon we decided to try a few other goodies at a local market which included rice, plantains, açaí bowl, and a frozen coffee.
As much as we ate, I never felt stuffed or guilty about it. I felt satisfied. Everyday we had at least 2 meals with a healthy fat and protein with veggies (we swear New Orleans doesn’t have a lot of veggies at restaurants lol). I was mindful of how much protein I was eating (3-4x a day). Keeping protein at a stable level was important.
As the next week comes along I feel my body will be happiest eating nutrient dense foods, less sweets (that aren’t from fruits), and healthy fats. I will be back on track Sunday until Sunday - then it’s my fathers birthday! Next week I fly out to NY and will enjoy some other goodies at that trip.
This trip was a far less binge effect than Philly - I truly believe it was due to being more mindful. I feel pretty good heading home!
Mindful eating takes time and effort. I don’t think you can snap your fingers and just do it! It takes a process and I’m happy to help!
If you never ate based on macros and a healthy balanced caloric range I would suggest a 12 week plan initially to get you closer to your goal body for health and/or shape. From there I would suggest a second 12 week plan to recomp with higher calories followed by the last plan with 6-12 weeks of switching to an intuitive approach. If you’ve been working with me for awhile a 6 week nutrition only plan may benefit you!
Let me guide you! All plans are on my site!
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First blog for 2018, first blog for intuitive eating!
February 10, 2018
Well it is quite funny reading my recent blog from 2016 about avoiding burnouts!
I just wanted to create the first blog to OFFICIALIZE my first full day of more MINDFUL and INTUITIVE eating. So HI! I made it!
- I actually started practicing this a couple days ago, I did some research and used some of my own prior knowledge from experience as well as school to get some of this methodolgy down.
I am not saying this will be:
or any other positive word...
But I will say after a couple days of "practicing" some of the techniques I have been using then applying to a full first day... I feel WONDERFUL.
I deleted my app last night and placed all my scales in the cupboard (yes, I had more than one for the kitchen)
When did this start?
Well, it began a year ago. I was reaching for MORE spirtual / leisure activities outside of the gym space. I began with swimming, biking, more yoga, and my religion.
Yoga has been a STRONG part of my physical fitness for the last 8 months. I practice yoga 3-4x a week in addition to my lifting and cardio.
I watched my eating habits revert back to HOW and WHY I started in the first place - health. I actively was working on my cholesterol.
I began eating more organic based foods, whole foods, and feeling better.
My hormones also became a primary concern as I turn 34 in a few months and am hoping to have children in the nearer future.
Beyond the physical (inside and outside) well being, my mental well being has not been okay.
I began finding myself LOSE MYSELF in binge eating. AN ISSUE I HAVE NEVER HAD!
I found why I was losing myself was for a reason... to lose the control I have strived to have over food for YEARS (minus year 2014 and prior to 2010)
I found myself to have a problem.... that on my "free days" I would eat everything because I knew I did not have to track it and would have to track again the next day.
I also found myself OVERLY HUNGRY for eating 2100-2200 calories. I just was NEVER satsified.
I woke up a few days ago and it clicked... I needed a change.
So I decided. I decided and I did my "homework" and I trusted thyself. I trusted my intutition and I trusted the knowledge I built over 8 years of nutrition, training, and now spirtual mindset to BREAK THESE HABITS. Since August I have been breaking bad habits. Whether it was extreme binge drinking (all summer) to eating processed junk, to maintaining and cutting on lower fats, to constantly wearing on my body with extremely heavy lifting, to switching to organic foods to ensure my health is optimal (preventitive care) for longevity and to bear children, to stop compulsively weighing my body, and finally to stop weighing my food and tracking every fat, carb, and protein.
I plan on taking a holistic course for my OT career continuing education and my personal training re-cert.
My goal is this - Holistic occupational therapy provides clients with a bridge between traditional occupational therapy services and integrative complementary practices engaging mind, body, emotion and spirit for a unique and enriching approach to life, health and wellness.
Interested in transitioning to a more mindful approach to eating?
The 6 week option is optimal for weekly guiding to your new technique to live happy and free! Online Coaching Service
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Avoiding burn-outs, reviving from one, and re-creating motivation!
January 8, 2016
Something that can occur often is burn outs while trying to reach your fitness goals. I myself did get really burnt out at one point. I'm also cautious of any signs of this occurring again. The biggest point for me that I actually felt this way was when I was missing balance completely. It was after prep for my pro show and taking a lot of extremes to get there. At that point I even regretted competing. I did 4 shows prior (3 the year before and 2 in that second year), but after that pro show (year 2013) is when I said enough is enough. My body was repulsing against most foods, wasn't responding to weight training, or cardio. Another mistake I made was by switching my training to supersets and higher reps with less weight. I essentially burned less and built less muscle. I gained 10lb post competition within a 4-5 month time frame, which isn't a lot, but I looked swollen and was asked if I was pregnant for months. It was my lowest moment of confidence since I began in 2010.
Taking a break was the best decision for my mind, body, and soul.
I switched from tracking food (I restarted this after my contest prep since I was given a meal plan for 6 weeks prior) to intuitive eating. I did this for about 7-8 months then began cutting again for 2-3 prior to a photo shoot. I scheduled this shoot to reignite motivation. It was awesome! I shot with Ludwig! I felt so beautiful and amazing at the shoot... It went so well that the WBFF published it in their fit and firm magazine in 2015.
After my shoot I began tracking again, but manually, without an app. 2015 was the year of reverse dieting and complete switch back to flexible dieting (where I started in my journey). I was able to eat more and lift more. I found my passion again by trying something NEW but also ENJOYING what I was doing. This is key to reigniting! I competed in 2 meets in 2015. Having a program set for me and targeted numbers for my macros helped advance my progress which is always encouraging and extra motivating. Creating objective goals vs subjective was also helpful. I would focus on my weights and sets/reps instead of simply my body fat levels.
Being aware of fatigue then taking rest days and breaks is also important. Using foam rolling, massage therapists and chiropractors has also been helpful in recovery.
Create a plan, or, order a program from my website to get re-motivated again!
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How to be mindful when eating, especially during special events/holidays!
November 25, 2015
We all have our own personal goals when it comes to health and fitness, which is great, but when it impacts others in a negative way then sometimes this can result in failure and/or disappointment of self or by others. Now typically we always say "who cares what others think?", but when it comes down to impacting loved ones or other areas of your life, then it's time to re-evaluate.
Finding and creating balance isn't easy. Most of the time many find it much easier to go ALL IN or NOT at all. But these two methods both lead to failure. The all or nothing mentality can lead to failure because it cannot be sustained for long term. Long term consistency and finding an approach that can be followed long term will bring the best results. When an approach is less extreme, or less ALL IN, then you can adapt and change to new arising situations without completely blowing your progress.
Say you have an event coming up in 1 week that involves others to celebrate a special occasion. What's your first feeling?
Typically it's anxiety if following a nutrition regimen. Your first thought is "what will I eat?!" Second thought is "how will that impact my results?!"
First thing to do is, take a deep breath, you will be okay. Second thing to do is start planning ahead! You can still get a workout completed in the morning whether it be the gym, home, or hotel. Secondly, don't starve yourself the whole day prior to the event. Eat like you NORMALLY do on a regular day. Most events are only one meal. You may know in advance what they are having so you can plan ahead and guesstimate the macronutrient value and/or pick the lower calorie option. Typically lean proteins and vegetables will be your lower calories option. Portion control will also be important, you can have a piece of dessert, just don't take one quarter of the whole dessert with you back to your seat! Be mindful of how you are feeling when you're eating; are you full? Eat slowly, savor each bite, and be social. Grazing through the appetizer, dinner, and dessert are another option. Pick fruit and/or vegetables for your appetizer, lean protein with vegetables for your meal, and fruits or a hot beverage for dessert. Drink plenty of water!
If you don't have anxiety regarding sticking to your fitness plan, and you know that going "off track" will not impact your progress, then just simply enjoy the meal. If you've been consistent for a long time, one meal WILL NOT throw you off course. Enjoy that meal, there is no need to binge, know that you are in control of FOOD, know when you are full, and that food will always be there! Get right back on track after that meal. If you crave something, fit it into your macronutrients! There's no need to "cheat" on your meal with a Reese's when you can simply just make it fit into your day!
Tips for intuitive eating using macronutrient / micronutrient guidelines
- Start reading food labels and be aware of the nutritional value - especially amounts of fats, carbs, proteins, and fiber in each
- Be aware of an estimated portion size for ounces and or grams with each food source (beef, chicken, cereal, fruits, veggies)
- Balance your meals with fats, carbs, proteins at each
- Eat less frequently, 3-4 meals a day should be sufficient and help remove the focus on food throughout your day
- Be aware of how you feel each meal, are you full? Are you really hungry or are you thirsty? Are you energized?
There comes a point that I even encourage current clients to switch to a more intuitive approach, even if it's only 1-2 days out of the week. Learning the nutritional value of food and how to eat by following a plan initially can really help improve the ability to become an intuitive eater. It comes down to each individual and what works for them and their personal goals. There is no one way to do things, but there are more flexible methods to reach your goals. Be open to change!
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Just started lifting and the scale has gone up? No worries!
November 12, 2015
Have you just begun a lifting program and weight gain bringing you down? Do not worry!
When a muscle lifts loads that is unaccustomed to, the stress causes tiny tears in its fibers (micro-trauma). This occurs when building muscle - the tear and rebuild stronger than before. This repair process is completed via white blood cell production of prostaglandins; a hormone-like substance that causes pain and swelling. Fluid also contributes to swelling as fluid transports nutrients and enzymes to the muscle to support the re-building process. Swelling peaks on the fourth day, then gradually resides. This swelling may reflect on the scale, but do not worry, it is temporary!
Weight lifting is not the only exercise that this process can occur in; weight bearing exercise such as running a marathon can also cause muscle damage and swelling.
The muscle re-generation explained above is part of the process and your body will begin to adapt as you continue the workout regimen.
Rest days are vital, especially as a beginner, to allow time to heal. Nutrition is another key component. It is important you get adequate fats, carbohydrates, protein for your goals. I also suggest use of creatine and branch chain amino acids to aid in this recovery process.
You can order these supplements at: www.promerasports.com
25% off code: BSHAE
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Staying committed this holiday season!
November 12, 2015
There is a difference between commitment and obsession, and it can sometimes be a very fine line! Many have a difficult time balancing the two, which often results in one extreme or the other! Some may go on an all out binge fest for the holiday, while others restrict themselves from family/social gatherings due to food, a scheduled workout, or disinterest. I can personally relate to this topic, as I was one whom restricted myself during the holidays in 2011-2012. Unfortunately this impacted my family negatively and I made a promise to myself to change.
Creating balance while reaching fitness goals is a tough task. There is only so much time in one day to meet all of our responsibilities, dedicate time to others, and dedicate time to ourselves. This is why I encourage a more flexible approach to eating and less extreme methods for workouts (i.e.; shorter cardio duration and only one gym session per day). I also encourage less frequent meal times and larger meals so that eating does not impact your daily function at work and socially out with others.
How to stay committed year-round:
Permanent weight loss/fitness takes time and effort and is a lifelong commitment. Be prepared to make this change. Is it really the right time? Or, do you have other stressors in your life?
No one can make you become fit. You must undertake the nutrition and exercise changes to please yourself. Make a list of what is most important to you to help you stay motivated. Is it a vacation, wedding, challenge deadline, event, job, or doctor's appointment?
Surround yourself with others who support you and your goals, positively. Do not surround yourself with judgmental types of people. If so, keep your goals private and hold yourself accountable with self weekly check ins.
Set REALISTIC goals. I say this time and time again. Long term goals and approaches that you can use LONG term will bring the best results for consistency and commitment. Setting a goal to lose 15 pounds in one month is not as feasible as a goal of losing 5 pounds. Setting unrealistic goals can lead to feeling disappointed and can affect your ability to commit.
Enjoying what you eat and how you exercise also plays a huge role in success. Be sure that whatever you are doing, is what you can enjoy for long term.
Change your perspective on fitness. Eating healthy and exercising for a few weeks or months is not enough if you want long term results. Incorporate fitness into your everyday schedule.
Commitment for the holiday season:
Plan ahead! Plan your workouts for the week and your meals a day or even 5 days ahead! For the holiday, be sure to plan your workout days around holiday events and meal choices around which parties you may attend.
Get up and go to the gym early if you know you will have a busy day ahead with family and travel.
Find a workout partner for the holiday season or a teammate or co-worker that you can text everyday to stay accountable!
Complete workouts at home! Sometimes these types of workouts can save time when you need to be at home with something in the oven for the holiday!
Continue evaluating your progress during the holiday season, it will keep you in check!
Join a holiday challenge, 5k, or daily walk at work with co-workers.
Join my Holiday Program under the BShaeFit challenge tab above!!
Deadline to join: November 19th
This holiday season, be mindful of what you eat but do not deprive yourself from enjoying your favorite foods. Pick the ones you want to enjoy, but limited yourself to one serving size for each! Once you're done, put the rest in a container and save it for another day.
Do not make food the center of your attention, focus, or obsession. Continue doing what you normally do everyday (especially as a flexible dieter) - eat your fruits, vegetables, and protein - with a little dessert! You do not need to over indulge in pies, cookies, and cakes.
Try to take the focus off food for celebration, and use the holiday for more quality time.
BE PRESENT with others. LIVE IN THE MOMENT!
Brittni Shae, WBFF PRO, ISFTA Certified Personal Trainer and Nutrition Specialist, MS OTR/L
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Macronutrient calculations - how do I formulate?
November 10, 2015
For initial calculations see below,
for reorders I take into consideration your old numbers or if you've followed macros prior I look at those as well.
How do I come up with your macros? More in depth -
Height, weight, age + daily activity:
BMR is a measure of only the most basic functions (effectively the same as if you rested in bed the whole day). Other terms synonymous with BMR are Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).
Energy needs are purely derivative from energy expenditure. If you have a desk job you will be eating less than someone with an active job.
Once BMR has been estimated, various "activity" factors are applied. Once again these are best guesses based on contemporary research.
Workouts per week are included in your formula for energy expenditure.
Mifflin - St Jeor Formula
Why do I use this formula?
RESULTS from a recent study: Four prediction equations were identified as the most commonly used in clinical practice (Harris-Benedict, Mifflin-St Jeor, Owen, and World Health Organization/Food and Agriculture Organization/United Nations University [WHO/FAO/UNU]). Of these equations, the Mifflin-St Jeor equation was the most reliable, predicting RMR within 10% of measured in more nonobese and obese individuals than any other equation, and it also had the narrowest error range.
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
Fats I typically do not recommend below .35g per pound of body weight. Fat grams are multiplied by 9 for calories.
Protein I typically recommend below .8g to 1.1g per pound of body weight.
Protein grams are multiplied by 4 for calories.
The carbs are the remaining calories divided by 4 for grams.
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Making fitness part of your life, not your whole life
October 14, 2015
Avoid having too much of anything. Spread your energies and avoid burning yourself out in any aspect; friends/family, work, school, leisure/fitness. This topic can pertain to any component of your everyday life.
In this world, each day will never be perfectly balanced. Small disruptions can occur to our rhythm and schedule, however your ability to adapt to this situation can recreate that balance.
Step back from the CONSTANT stream of thought and enjoy the present moment. Reduce your stress, take more time for yourself, and be patient. Comparing yourself to the past or constantly focusing on the future can impact current balance.
Fitness and Balance
The best way to achieve emotional and mental balance is by doing exercises you really enjoy.
Exercise decreases depression via endorphins.
It also decreases stress by controlling anxiety.
Exercise is also a self confidence booster. Having the ability to create and reach goals automatically boosts ones self esteem.
Exercise can also improve ones sleep schedule and ability to concentrate.
Eating a balanced diet of omega 3 fatty acids, protein, fruits, vegetables, and other carbohydrates are essential for body function. Proper nutrition also regulates ones weight and reduces risk for diseases. Extreme caloric deficits and limited food groups can result in an imbalance of the bodies function due lack of proper nutrients. Extreme methods should be avoided.
Rest is vital. Not only sleep, but also recognizing when you need a break. It's okay to take time off from your busy day to day routine. Mix it up once in awhile! Take a few days off from the gym and get outside!
Be sure to keep at least one day of rest per week in your exercise regimen. Too much of anything can once again impact the body. Cortisol is a result of stress and can increase body fat. It's our bodies ability to fight what it believes is a threat. Double sessions at the gym and ongoing caloric deficits can increase cortisol levels which in turn can result in increased body fat.
Balance Outside of Fitness
Besides exercise and eating well, maintaining social aspects of your life is also important. Traveling, volunteering, picking up new hobbies, spending time with friends and family are essential to maintaining balance in your life.
Creating new goals centered on other things BESIDES fitness is important.
Have a home project you've been wanting to do? Incorporate this into your goals.
Looking for fitness motivation?
• Understand your motivation- what do you want out of your workout, your nutrition plan, your results?
• Set realistic achievable goals with small steps (see my blog from the last newsletter re: SMART goals)
• Create a new daily habit - Find a time of the day to make it happen- to pack your meals and to get to the gym!
• Be flexible with change and adapt. Things may occur that can affect you following your plan for one day, it doesn't mean you failed for the week! Don't give up on the rest of the week and say "I will start next Monday". Start again tomorrow!
• HAVE FUN! Make it fun!!
• Congratulate yourself
• Involve friends, family into your fitness activities and cooking
• Have a plan created for you to fit YOUR schedule and environment as well as the foods you love! You don't need to workout 5-6 days a week or eat 5-6 times a day.
Lastly, Think less and do more!! Focus on the NOW moment. Don't get caught up thinking about all the things that need to be done. Focus on what you're doing and enjoy it!
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