Are you ready for a new workout program? On Monday, May 1st, I have a new program launching on YouTube.We will be building strength, working on endurance, and challenging our balance. It will be 5 days per week and last 4.5 weeks. It is totally FREE! All you need is a set of weights that challenge you, a resistance band, step, and bench. You can do this at your own pace and do NOT have to workout 5 consecutive days. Take rest days when you need them. All I ask is that you do the workout in order.
I have a calendar you can print that will let you know what days the next workout will be ready. Workouts post at 12 am EST in the U.S.
Are you ready to do this? Don’t forget to Subscribe to my YouTube channel and hit the notification bell, so you know when a new workout has posted.
I made this fun snack today! This is seriously so simple and very tasty! I call them “power bites”!
Ingredients: Peanut or almond butter Rolled oats Protein powder Honey
Directions: Combine 1/2 cup peanut butter with 1/2 cup rolled oats and 1 scoop protein powder (any flavor will do). Mix together well. Add 1 tbsp honey and stir again. I chose a chocolate protein powder, but the flavors are endless! Take the mixture and roll into small balls. Store in the fridge and eat when you need a little snack!
Do you know how many calories you need each day or the grams in macronutrients you need? This can be a confusing thing to figure out. I have a quick and simple method I use to determine how many calories I should aim for and what my macros should be.
Let’s start by figuring out your calorie needs. Take your ideal or goal body weight and multiply by 12. This will give you the calories you need to reach that weight. We will use that number to figure out macros next. If you workout on a regular basis, you can add to that number. Just remember that our workouts don’t burn as many calories as we think they do. If you find that the calorie number you get is too low for you, adjust it. This is a starting point for fat loss. I find my calorie range to be good for me, but we all have different needs.
Here is an example: if your goal weight is 140 lbs, take that number and multiply it by 12. 140 X 12= 1,680. You would need 1,680 calories each day to reach that weight. That might mean being in a calorie deficit or if you need to gain weight to reach that goal, you might need to eat in a surplus.
Next we will figure out macros. We first need to determine what percentage you want for each one. That is very personal and might take a little trial and error to figure out what works best for you. I personally prefer 40% of my calories to come from carbohydrates and 30% to come from protein and 30% from fats. I feel my best with these ratios. Now we can determine what that looks like in grams.
Let’s start with carbohydrates. Take your calories (1,680) and divide by .40 to get the number of calories from carbs. 1,680 X .40= 672. You will need 672 calories to come from carbs. Now let’s figure that out in grams. Take 672 and divide it by 4 since there are 4 calories per gram of carbohydrate. 672 divided by 4= 168. You would need 168 grams of carbs each day.
We can use the sane formula for protein and fats with a slight adjustment for fats. Here is the example for protein:
1,680 X .30= 504 (calories from protein)
504 divided by 4= 126 (126 grams of protein)
Fats: 1,680 X .30= 504 (calories from fats)
504 divided by 9=56 (we divide by 9 because there are 9 calories per gram of fat, which gives us 56 grams of fat)
This is the way I determine my calorie and macro goals for the day. Sometimes I make adjustments based on goals or weight changes, but the formula stays the same. I hope this helps you determine your goals!
It is that time again! Our next challenge starts on February 1st! Each day you will have a quick exercise to add on to your daily workout or do on its own. You can download and print the calendar and follow me on instagram for a daily demonstration of the exercise.
Looking at ingredient lists can be confusing. The list can be long with words that we can barely pronounce. My guideline is to look for items with as few of ingredients as possible and nothing I can’t pronounce or understand. When you stick to unprocessed foods, you don’t have to worry about ingredient lists, but here is a list you can print with ingredients you should avoid. I have bolded the ones that I feel are most important to avoid, but you should really try to steer clean of all ingredients on this list.
Happy New Year’s Eve! Tomorrow is the first day of 2023 and we have a new challenge to do! I am so glad that so many of you enjoyed doing the December challenge, so let’s do it again. I will post a demonstration each day on Instagram, but you can also print out a calendar, so you know what is coming each day. If there is an exercise that does not work for you, feel free to swap it out for something else. The goal is either start a habit of daily movement, that you will hopefully add on to, or give yourself a little extra challenge at the end of your daily workout. Are you ready?
A great way to track progress is by taking measurements. I believe that measurements are more accurate in demonstrating fat loss than a number on the scale is. The scale cannot tell you if you gained muscle mass, are retaining water, or losing fat. It just gives you a number that can fluctuate on a daily basis. However, measurements show you if you are getting smaller which indicates fat loss. Before we start this journey, take a few. measurements, so you can track your progress. Feel free to download my measurement tracker!
I love being able to track progress! It is helpful to see trends and how your journey is going. I have a weight loss tracker for you that you can download and print to use for tracking your weight loss. Remember that healthy weight loss takes time. We are more likely to sustain our weight loss if we change our habits and take it slowly. There is nothing worse than trying to lose weight fast and gain it back because our habits did not change.
Planning in advance is a great way to succeed. When we have a plan, we are more likely to stay on track. I have created a planner for you to plan out your meals for each week. Feel free to download and print off as many copies as you want.
Before we get started on January 2nd, it is a good idea to stock your fridge and cabinets with healthy foods. I have created a grocery list for you! It is not an exhausted list, but it will give you ideas of foods to consider for planning your meals. One of the biggest changes we can make for our health is to cut out processed and packaged foods. Frozen food is fine, but make sure you read the labels! We will talk more about this soon. For now, the less ingredients the better!
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