Beauty, Health, Mom
For the busy on the go momma whether it's running crazy, forgetting a meal, whatever your life throws at you, you can still put in messy action and meet your macro goals while having to stop at the gas station or even the ballpark concession stand!
I used to have such a fixed mindset that if I couldn't cook at home then I would just start over Monday, I literally had no idea what to get at the gas station if we had to stop there, so I would just say F it and get a bag of chips and a coke and those fixed thoughts led to my actions of doing nothing and giving up until Monday when everything was perfect at home with my meals. I was getting nowhere with that plan and when I shifted my mindset to this isn’t perfect but I still can make choices that serve me with thought and effort, then I started to think outside of the box and really change my body with a MINDSET shift WHAT!!!
I know I don’t want to eat gas station food, or fast food, or even...
Tracking Macros is a great tool to learn what foods are, become aware of how much you're actually eating, how to balance meals, reach weight loss goals, prime your metabolism.
It likely will be hard at 1st but with a growth mindset, you understand you can get better with knowledge and effort and this will help you reach goals you have never reached before and actually keep that weight off instead of losing and gaining that same 20lbs year after year.
I teach macro tracking to my clients. For everyone it may look different the most accurate you can be will yield the best results BUT you don't have to start there you can start slow learning and grow into tracking all 3 macros. Use my slides to guide you to success!
just track your food your eating get comfy doing that
Assess where you are now
figure maintenance cals 10x BW x 1.2-1.6 activity factor
how far was your initial tracking from maintenance cals?
under go here → increase 50-100cals every 2-4 weeks
[STORY TIME] Do you feel shame over your current food choices?
I used to, so bad I would eat something yummy and then go do cardio or burpees to try and work it off, or do double workouts the next day.
It was so horrible I would eat so “healthy” during the week and OMG Friday came and I couldn’t control eating everything and feeling guilty all over again so I would repeat the process over and over again.
What’s worse is I would resent my husband or kids for eating fun foods without any care, isn’t that crazy, I would literally be mad at them. WTF who did I really think I was! [lol]
What is most depressing about this story is my body NEVER changed but my relationship with food got worse and worse as I continued this cycle week after week, I found myself hiding to eat Oreos and M & M’s, like the whole entire bag.
So I got a coach that taught me macros I was able to enjoy the foods I loved and lose weight so I...
Mommy GUILT, YOU, & BOUNDARIES
As Moms we feel like as soon as we get the title MOM, we immediately feel like we have to come last, we have to stay up all night doing laundry, we never should have time alone...
Not sure why we feel like doing these things makes us a better mom because it doesn't at all!
Your kids could care less that you stayed up all night, or that you didn't eat because you fed everyone in your family first and were just to exhausted after you fed everyone else and cleaning up to feed yourself, they do not care that you have no alone time.
Being a Mom does not mean we stop taking care of ourselves. What it should mean is we take care of ourselves more because we have these littles looking at everything we do and we want to be able to grow old and play with them outside and see them grow. Ps that takes you feeling good and taking care of yourself mentally and physically NOW!
We have to Overcome mommy guilt.
Ever feel brain fog, frustration, exhaustion throughout the day?
Depending on the foods your eating and the timing of those meals could be impacting your blood sugar!
Let's get sciency for a min! When we eat food it digests at a rate of speed and the glucose from the food is available for energy, depending on what foods you eat will depend on how high your blood sugar levels spike along with your insulin.
Why does this matter, well sis it matters because if we are constantly spiking blood sugar high causing insulin to come to the rescue and open the cell doors for that glucose to get in. We can eventually become insulin resistant- our body doesn't notice the insulin (key) trying to open the cell doors it just keeps pumping and the blood sugars stay high in the bloodstream, so we aren't utilizing the foods we eat optimally for fuel! This overtime can cause type 2 diabetes and obesity if it's not controlled.
How do we know what foods are fast...
5 Ways to Eat More Food
Get up earlier - by getting up earlier you can eat before the kids get up, you are not rushed and can actually tell if you’re hungry and what those hunger cues feel like.
Move your body 1st thing in the morning- More movement, more energy output, will make you hungrier, hunger is like your gas light in your car when it comes on you need to refuel and same with hunger, you move more, you need more fuel just like your car!! So getting up earlier, going for a 20-40 min walk, eating breakfast, maybe even getting ready all before the kids wake up!!!
Set an alarm at least every 4-5 hours - There are days where you may not feel hungry but you need to eat to fuel your body and mind. Setting an alarm will help with the “oh I forgot to eat” or “I haven’t been hungry all day” You may have been eating so little that your metabolism has down-regulated and you truly are not hungry this will help...
Build your own training plan sister!
Step 1 MOVEMENT PATTERNS NEEDED
Step 2 MAP OUT YOUR MAIN LIFTS
Step 3 FORM ACCESSORIES AROUND OUR MAIN LIFT WITH OUR SKELETON OF MOVEMENT PATTERNS
Step 4 SETS AND REPS
Step 5 KILL IT!!
3days is super easy to get into the gym even if you're a busy mom!
This can also be done at home with bw or dumbbells just modify it to fit your life!
Let me know how you like it!!
I Hate Cooking, and cleaning up the kitchen!
So I put together a grocery haul for those of you busy Mommas that
want to eat healthier and feel better
But you are super busy and have no time to meal prep for an hour on Sunday! Ps.
None of my client's meal prep for hours on Sunday, who has time for that?
Ok hit pics- all items from Walmart
Protein the most important -
Frozen pre-cooked meat
Frozen Turkey meatballs
Total Greek yogurt
pre cooked shredded chicken (deli)
instant mashed potatoes
lavish bread Joseph’s
Pita bread Joseph’s
@themamalupes tortillas are
Extreme wellness High fiber wraps
I ordered all of this on my Walmart app for delivery
Easy on the go
What’s your fave easy no-cook meal prep?
2020 you have been weird but I have learned, pivoted, and grown as a woman and a coach.
2020 U taught me:
Time is fleeting and if I want to be successful in anything I have to take action now
Life can change so quickly pivot where needed with an open mindset knowing God has a plan and I just have to have faith and work hard.
cherish every little moment
Do all things that serve my future self and don’t dwell on past actions accept it and move forward.
I can get a great workout with bands and DB & BB is all you need in a home gym to start
Having a coach is a necessity, I have had a nutrition coach @carolineofenstein and a biz coach @jillfit this year and both have pushed me mentally physically & clinically! Having a coach or monitor on a regular year is necessary but a pandemic year I don’t know where I would be without Jill Coleman and our mastermind group of badass women!
I am so grateful for my followers, every like, share, comment, and being able to share and...
Meal Plans vs Macros What’s the difference swipe through, take in all the knowledge
Linda wanted an easy meal plan done for her, read below
Me: Hi Linda I have your meal plan ready for you.
Linda: Ok great thank you
At our weekly check-in
Me: How is your meal plan going
Linda: Well I did great following the foods you picked for me for a while, but I got tired of eating the same foods, and I wanted a glass of wine, oh and my husband wanted to go to dinner, and there was that birthday party I went to...
Me: Ok Linda this is why I want you to learn how to track your food so you can have food freedom and not have to follow a strict plan and be able to live life freely and enjoy the foods you eat. Does that make sense?
Linda: Oh yes that sounds amazing, I should have listened to you the first time! So glad I have a coach walking through my health journey with me!
Me: Learning is part of the process, we have to take these obstacles and use them to learn and take new actions!
So as you...