Lindsay's Heath & Fitness Blog

Beauty, Health, Mom

Lifting Lingo

lifting strength training Oct 21, 2021
 

Have you ever wondered what the heck are all the words us Health Coaches use?


When I first started lifting I wish I had a definition list also because I had no idea.


So I wanted to do that for you! If this is helpful please share with a friend that likes to lift or wants to get into lifting also.

 

Don’t miss out on #Fallstrong30 30 day workout challenge to get you consistent, strong, and feel like a badass while having a fun community pushing you!


We start Nov 1st!! Check it out HERE #Fallstrong30 This is a great way to jump-start your fitness before the holidays!

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apple watch calories

calories macros workouts Oct 07, 2021

I love my apple watch and it offers so much great data, BUT some data can also be used in the wrong way.

I use my watch to track my period, to make sure I am getting the same amount of steps each week on average it's important for overall health and consistent energy output, to make sure my exercise consistency over the month is 80% or more because without consistency we aren’t going to see results, my heart rate averages over time and during exercise not to see how high I can get it but to be aware.

But things like calories burned can be used the wrong way. I have heard women, eating only the amount of calories they are burning on their apple watch! SIS NO! The calories burned information is not accurate, it doesn’t take into effect the thermic effect of food (calories burned in the digestion of your food), your body composition, what workouts you are actually doing. Calories burned on your apple watch just are not accurate enough for you to base your food intake off...

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Macros gone wrong

Macros gone wrong?

I did macros wrong I was a “macro dieter” instead of a “macro learner” a MD is someone who uses macros just to diet, doesn’t look at the clinical data and is emotional, someone who doesn’t learn from tracking An ML is someone who learns from their foods, understands how to fuel their body for their goals.

I tracked my macros, had no idea what I was doing I tried to DIY it, used some numbers from MFP which was brutal first of all like 1200 calories when I should have been eating like 2200 calories. I just fit in what I wanted, I never learned balanced meals, paying attention to energy throughout the day, getting my veggies in. I just played macro Tetris and that was overwhelming and to be quite honest I hated it. It seemed like such a chore. So I quit and gained my weight back because I never learned how to reverse out, build balanced plates, BBP’s what I call them “blessed body plates” I never learned from...

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Do You Believe you can change your healthy habits?

 

Get a pen and paper because we are about to do some Mindset homework! Take a moment write it down 1-10 1 Not so much 10 you for sure believe you can change!

 

You can change, it starts with your mindset around change!

 

Let's dive in

 

What are your GOALS be specific not just lose weight be healthy and what behaviors are you wanting to change -write this down

 

WHY do you want to reach these goals, what will it change or provide for you in your life, what would happen if you didn't reach these goals? -write it down

 

How can you make SMALL daily goals? (this will really help by making it easier to get small wins, therefore, keep you going) Instead of only eating clean foods, not sticking to that feeling like a failure, and saying I am not meant for this, why can’t I change. → I will eat 1 whole nutrient-dense meal a day. Small reachable wins!

 

Notice what actions you have been not doing. What are the TRIGGERS that get in the way? Notice your...

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MyfitnessPal Do's and Don'ts

2 things to stop doing when using MFP!

First off I love that you want to track your food so let me give you some tips to help your success!

#1 stop tracking your exercise in MFP this will add back in calories for you to eat from the calories it shows you have burned!

#2 shhhh keep it a secret that you want to “diet” from MFP the calories it will set you at ate wayyyy too low and will cause you to have to eat even less when you plateau. Plus your hormones, energy, and hunger will be out of wack and we don’t want that! We want to lose on the most amount of calories we can! What I suggest as you track your current calories right now see where you are! I also have a post on tracking macros to help you figure your own macros!

Just a little secret also—> my FREE 5 day Prime your metabolism workshop is starting Aug 23rd --> click here to learn more and sign up https://www.lindsaysaenz.com/metabolismworkshop

 

Let me know if this was helpful and...

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Science of Fat-loss

Science of Energy in vs energy out.


The energy in- is the calories you consume you know all the yummy food and drink!!


Energy out has 4 factors.

  • BMR- the amount of energy it takes for you to live at rest.
  • NEAT- non-exercise activity- fidgeting, using hands while talking, tapping toe, everyday walking not extra walking that’s cardio or EA.
  • EA- exercise activity.
  • TEF- thermic effect of Food calories burned while digesting foods.

To lose fat your energy out has to be than your Energy in.


If you're eating at maintenance Which means that your weight is steady not going up or down by large amounts 10+ lbs, not daily fluctuations that's normal.


Drop energy in =fat-loss occurs.


Or energy out =fat-loss occurs.


Most people tend to do both when trying to lose fat


This does not mean eat less than your says you burned your watch is not accurate to what your body is actually burning!!!! Like I said a lot goes into calories out re-read


So if energy in versus energy out is what matters...

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How to become a confident momma

How are you so confident…….

The shorts over your bathing suit, the cover up you just won’t take off, the shirt with the sleeves because your arms, the pants because well the shorts, the one piece or tank because your belly…. Your kids ask why you never swim or take off your cover up.

I can go on and on WE have ALL been there and you may still be in that position where you don't have the confidence to wear what you want to wear, do things you want to do.

I remember when Cover ups, t shirts, and pants all saved me from the pain of the low confidence I had. I was so worried that everyone was looking at me, what they thought of me, like look at her stomach, arms, but, legs, how gross. I would always behind closed doors pick apart my body. For years I missed out on so many memories because of being insecure with my outward appearance. My cellulite (which I still have by the way! Ripples in my legs and but its ok). Now I am not saying I always 100% have full...

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How to be successful in the gym

gym mom success weights Jul 11, 2021

You want to lift weights in the weight section but you’re scared

 

Wasting time in the gym? Just doing cardio instead…

 

Girl me too! I literally had no idea what machines to do and lifting with the barbell Um no thank you!

 

I would get intimidated by the weights and just go do cardio and leave. 

 

Believe me, You are not the only one that is intimidated by the weight section!

 

I was for a long time, I slowly worked up the courage and started to use random machines still didn’t have a plan but just did legs one day, arms one day and well that’s it, and did it again. 

 

I really wanted to squat with the barbell but I had no idea about form or what workouts to do with other workouts. 

 

UNTIL - I had a PLAN, no more wasting time trying to figure out what to do, and how much to do! I also really wanted to get strong and it’s just so empowering to lift heavy and be a strong mom!

 

Here are some tips...

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Kids and beer

2 things you probably don't know about me…

I never wanted any kids and I love the taste of beer

Haha super random but I have 7 kids + a grandson and never wanted any! I had a son at 17. Then I met my current husband 4 years later. He had 5 kids and they truly needed a mom to give them stability and life they could never have had otherwise, I was that mom. Oh and he was that dad because my sperm donor skipped out. I knew God had a plan that def was not my plan. Then we decided we needed to have one together lol cause 6 wasn’t enough!

Being a stepmom is F’n hard you do all the things like literally I raised them ALL never missed a ball game, never missed a dance competition, filled out all their enrollment forms and if you're a mom you know that shit took forever for 7 kids, ps they all lived with us (they still do but 1) I took on the duties of the MOM from day 1, but somehow still felt like a stepmom, if you know, you know it's hard to explain the feeling of hurt...

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What is a deload?

Are you Deloading? What even is a deload?

 

A DELOAD is where you reduce sets, reps, load, intensity for a week… In your program every 4-6 weeks. So if your training in progressive overload getting stronger and better at your lifts, you do need a break to prevent injury, to let your muscles, body, & cns repair. It is also a great transition into your new training block. 

 

I know You're are a little nervous, you have made progress, you don’t want to lose it. Studies have shown us that 1 week of even no exercise for someone that has been training will not result in muscle loss. Deloads are not quitting, you are still going to the gym and still moving your body but in a less intense way to help you actually make more progress in the future. 

 

Let's talk about what happens when we strength train

-we lift heavy in smart program like #bodystrong365

-we make tiny microtears in our muscle tissue

-when we rest the muscle tissues have time to repair...

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