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 thought is "how will that impact my results?!"
First thing to do is, take a deep breath, you will be okay. Second thing to do is start planning ahead! You can still get a workout completed in the morning whether it be the gym, home, or hotel. Secondly, don't starve yourself the whole day prior to the event. Eat like you NORMALLY do on a regular day. Most events are only one meal. You may know in advance what they are having so you can plan ahead and guesstimate the macronutrient value and/or pick the lower calorie option. Typically lean proteins and vegetables will be your lower calories option. Portion control will also be important, you can have a piece of dessert, just don't take one quarter of the whole dessert with you back to your seat! Be mindful of how you are feeling when you're eating; are you full? Eat slowly, savor each bite, and be social. Grazing through the appetizer, dinner, and dessert are another option. Pick fruit and/or vegetables for your appetizer, lean protein with vegetables for your meal, and fruits or a hot beverage for dessert. Drink plenty of water!
If you don't have anxiety regarding sticking to your fitness plan, and you know that going "off track" will not impact your progress, then just simply enjoy the meal. If you've been consistent for a long time, one meal WILL NOT throw you off course. Enjoy that meal, there is no need to binge, know that you are in control of FOOD, know when you are full, and that food will always be there! Get right back on track after that meal. If you crave something, fit it into your macronutrients! There's no need to "cheat" on your meal with a Reese's when you can simply just make it fit into your day!
Tips for intuitive eating using macronutrient / micronutrient guidelines
- Start reading food labels and be aware of the nutritional value - especially amounts of fats, carbs, proteins, and fiber in each
- Be aware of an estimated portion size for ounces and or grams with each food source (beef, chicken, cereal, fruits, veggies)
- Balance your meals with fats, carbs, proteins at each
- Eat less frequently, 3-4 meals a day should be sufficient and help remove the focus on food throughout your day
- Be aware of how you feel each meal, are you full? Are you really hungry or are you thirsty? Are you energized?
There comes a point that I even encourage current clients to switch to a more intuitive approach, even if it's only 1-2 days out of the week. Learning the nutritional value of food and how to eat by following a plan initially can really help improve the ability to become an intuitive eater. It comes down to each individual and what works for them and their personal goals. There is no one way to do things, but there are more flexible methods to reach your goals. Be open to change!
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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 amino acids to aid in this recovery process.
You can order these supplements at: www.promerasports.com
25% off code: BSHAE
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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 lifelong commitment. Be prepared to make this change. Is it really the right time? Or, do you have other stressors in your life?
No one can make you become fit. You must undertake the nutrition and exercise changes to please yourself. Make a list of what is most important to you to help you stay motivated. Is it a vacation, wedding, challenge deadline, event, job, or doctor's appointment?
Surround yourself with others who support you and your goals, positively. Do not surround yourself with judgmental types of people. If so, keep your goals private and hold yourself accountable with self weekly check ins.
Set REALISTIC goals. I say this time and time again. Long term goals and approaches that you can use LONG term will bring the best results for consistency and commitment. Setting a goal to lose 15 pounds in one month is not as feasible as a goal of losing 5 pounds. Setting unrealistic goals can lead to feeling disappointed and can affect your ability to commit.
Enjoying what you eat and how you exercise also plays a huge role in success. Be sure that whatever you are doing, is what you can enjoy for long term.
Change your perspective on fitness. Eating healthy and exercising for a few weeks or months is not enough if you want long term results. Incorporate fitness into your everyday schedule.
Commitment for the holiday season:
Plan ahead! Plan your workouts for the week and your meals a day or even 5 days ahead! For the holiday, be sure to plan your workout days around holiday events and meal choices around which parties you may attend.
Get up and go to the gym early if you know you will have a busy day ahead with family and travel.
Find a workout partner for the holiday season or a teammate or co-worker that you can text everyday to stay accountable!
Complete workouts at home! Sometimes these types of workouts can save time when you need to be at home with something in the oven for the holiday!
Continue evaluating your progress during the holiday season, it will keep you in check!
Join a holiday challenge, 5k, or daily walk at work with co-workers.
Join my Holiday Program under the BShaeFit challenge tab above!!
Deadline to join: November 19th
This holiday season, be mindful of what you eat but do not deprive yourself from enjoying your favorite foods. Pick the ones you want to enjoy, but limited yourself to one serving size for each! Once you're done, put the rest in a container and save it for another day.
Do not make food the center of your attention, focus, or obsession. Continue doing what you normally do everyday (especially as a flexible dieter) - eat your fruits, vegetables, and protein - with a little dessert! You do not need to over indulge in pies, cookies, and cakes.
Try to take the focus off food for celebration, and use the holiday for more quality time.
BE PRESENT with others. LIVE IN THE MOMENT!
Brittni Shae, WBFF PRO, ISFTA Certified Personal Trainer and Nutrition Specialist, MS OTR/L
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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 nonobese and obese individuals than any other equation, and it also had the narrowest error range.
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
Fats I typically do not recommend below .35g per pound of body weight. Fat grams are multiplied by 9 for calories.
Protein I typically recommend below .8g to 1.1g per pound of body weight.
Protein grams are multiplied by 4 for calories.
The carbs are the remaining calories divided by 4 for grams.
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