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...
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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...
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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...
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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.
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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...
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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...
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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...
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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...
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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...
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