Lindsay's Heath & Fitness Blog

I talk to women every day who tell me they want to change but, there are so many things to focus on they have no idea where to start, or what to do first.

I felt Obligated to create m FREE 5 day #EvolveU challenge 

This is the ultimate solution to know where to start in your health journey and to focus on 1 thing for 5 days that will push you closer to the woman you want to Evolve into. 

What most women miss is they think a fad diet like taking all their carbs out is where you need to start and that just isn’t true!

Other challenges/courses want you to eat a meal plan that’s not even made specifically for you, and to do tons of cardio without teaching you anything about your nutrition, mindset, and habits!

But we know it doesn’t work that way, It’s so much deeper than no carbs and tons of cardio to make a lasting change in your health journey!

I am super excited to announce My FREE 5 day  #EvolveU...

Yo-yo dieting vs Periodization

Yo-yo dieting is where you go on a fad diet like "keto, paleo, low carb, fasting, whole 30..." and you do great you lose weight, then you plateau and think well this isn't working for me and you go back to how you ate before, what happens then is you gain the weight back and get back up to or more weight than before you did the fad diet! Then back into that fad diet because well it worked for you then...

When will you stop tearing down your metabolism and get real control of your nutrition?

Nutritional Periodization is looking ahead and setting a long term plan for your nutrition; First, we will find out where you are now, then restructure your macronutrients and make sure you are eating enough protein and calories in total, next we will decide from your goals on how long we will be in a deficit, we will set periodized diet breaks which Is taking you up to your now predicted maintenance and kind of reset your metabolism and give you a break from...

I know you’re a busy Momma, you forget to eat, you think oh well maybe this will help me lose weight…

Um NO SIS what it is doing are these 5 things to your body.

1 DOWN-REGULATING YOUR METABOLISM- When you constantly under eat or forget to eat, your metabolism will slow down or downregulate and make your very little food your maintenance calorie, ie why you’re barely eating and not losing weight. 

2 DECREASE IN ENERGY-I don’t know about you but I am a busy mom and I do not have time to be tired, sluggish, and fatigued all day long! Less food = Less energy, food is more than fuel but think of it this way, what happens to your car when you don’t fill up the gas tank… it stops going, or when your kid’s toys the batteries are running low and you don’t charge it, it slows down and stops working. Well, same with your body you don’t feed it multiple times a day it slows down and can not run to its potential.

What the diet before the diet means, it is priming your metabolism and getting you ready to be in a deficit.

So I have a ton of ladies coming to me that are severely under-eating, and we can't take them into a deficit immediately. So when they come to me, you know, they want to lose weight, and that's their first initial thing. And when I say, "Hey, we need to eat more food", it's probably a little bit hard for them to buy-in, and trust me through the process. But once they've gone through the process, they're like, "Oh, my gosh, thank you so much for taking me through this and helping me eat more and really blessed my body with food".

So what that looks like is is we take their initial tracking, we compare it to what their predicted maintenance calories would be. So most of the time, I will take them to their maintenance calories and refigure their macronutrients, because 95% of the women clients that are coming to me are severely under-eating on protein. So we're going to see...

𝘠𝘰𝘶 𝘮𝘪𝘨𝘩𝘵 𝘣𝘦 𝘴𝘶𝘳𝘱𝘳𝘪𝘴𝘦𝘥 𝘵𝘩𝘢𝘵 𝘐 𝘳𝘢𝘳𝘦𝘭𝘺 𝘩𝘷 𝘸𝘰𝘳𝘬𝘦𝘥 𝘸𝘪𝘵𝘩 𝘢 𝘸𝘰𝘮𝘢𝘯 𝘤𝘭𝘪𝘦𝘯𝘵 𝘸𝘩𝘰 𝘸𝘢𝘴 𝘰𝘷𝘦𝘳𝘦𝘢𝘵𝘪𝘯𝘨. In fact, many of my clients come to me on extremely low-calorie diets, around 1,000 to 1,200 calories per day, combined with six to seven days per week of intense exercises like CrossFit or OT.

They are frustrated that their weight isn’t changing; for some of these women, their weight has actually been increasing since they dropped their food intake and started working out more. Many of these women are also eating a very low-carbohydrate diet with the goal of losing weight quickly for a quick fix.

We’ve been trained to believe that the body is a machine, and we can input and output our calories in a way that will cause weight loss, which is true calorie deficit is the only way to lose fat, but there are safe levels and unsafe low levels of calories. So it’s understandable why these clients would expect to see weight loss from a significant caloric deficit like that. But the fact...

1 I would have fueled my body with enough food. So a lot of us women we under-eating and overtraining, so I would have fueled my body ahead of time ate enough food to be ready to diet to earn the right to diet. To get to where I wanted to be.

2 I would have strength trained first. So a lot of us think that we need to go do cardio We’ll lose the weight and then we'll tone our muscle, is what we all think right? So we go into the gym, We're super nervous we go straight to the cardio equipment,
even if we had a plan and we knew what we're going to do for the time in the gym. We still get nervous and we go straight to cardio do 30 minutes of cardio and we leave and we go home. I would go strength train have a great program gets stronger and focus on that instead of focusing on cardio.

3 I would not have done any fad diets. The first thing you want to do is take out carbs. Keto wasn't like super popular whenever I lost my weight, but low carb was, so I was restricting all my fun...

So today I want to give you some tips on how to get your kids to eat a little bit healthier, and teach them why we do the things that we do.

So the first thing is protein, we all know that we struggle to get our protein in. Most of our diets are high in fats and carbs, which is okay to have those foods. It's okay to eat fats and carbs. But we want to get enough protein in, we want to have, lean strong muscles. We want to have strong bones and getting that protein in is really going to help that so we want to teach our kids about protein, teach them what foods have protein.

So how do we do this?  Instead of giving them the option of chicken or french fries, let's give them the option of grilled chicken or chicken nuggets and not give them an option to not eat protein. So make sure there are two different kinds of proteins, it's okay for them to have the french fries. So if your child picks the chicken nuggets and french fries, that's totally great. So we're...