Fitness Resource Round-Up

Uncategorized Jun 14, 2016

If you have been following my blog for a while, you may have noticed that I have been making a few changes. I am working really hard to make more resources available to you, and making this a place for you to come for solid fitness and nutrition information as it fits your LIFESTYLE. I don’t think there is a one-size fits all ruling for how to be healthy. We all have different passions, and we should seek ways to fit those passions into a healthy life.

With that said, I wanted to do a round-up of my favorite fitness resources. 

Nutrition

Whole 30 – When I begin with new clients, or even with members in my online group, nutrition becomes a major topic (as it should). I always advise my clients to focus on what their food has to offer, as opposed to what they cannot eat. For many people, this is simple enough and they can follow that. For others, it feels too vague and overwhelming. I have had several members ask about cleanses and Whole 30 and a few...

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Recovering From A Marathon

Uncategorized Jun 12, 2016

It has been three weeks since my race, and it honestly feels like it’s been MONTHS already. There is a lot of conflicting information floating around about how to best recover from a marathon, and unfortunately, a lot of it has to do with the fact that it just depends. It depends on the caliber of athlete you are, if you have done this type of race before, and how quickly you recover from exertion in general.


Are you guys sick of this picture yet?

In this post I will go over each of these points, indicating where I am for all three areas and what I have done.

Caliber Of Athlete

If you are an elite athlete/runner, your recovery is going to be different than your average hobbyist who goes crazy and signs-up for a marathon. Even if you are moderately athletic to begin with, and were running some, if this is your first marathon, chances are your body is not used to running this often and will need an adequate amount of rest afterward.

I had just run my third half...

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Travel & Fitness

Uncategorized Jun 07, 2016

As with many other aspects of fitness, I see a lot of people take an all or nothing approach to traveling and their fitness. This is a generalization, but I typically see people who keep themselves in a controlled environment and work their face off to lose weight and get fit for vacation. Once on vacation though, all bets are off. The other scenario I see is people who don’t want to travel for fear of losing their progress, or their entire travel revolves around working out and eating “good” food.

What if we took a more balanced approach to travel though? Leading up to a vacation (especially one where a beach/pool is involved) most people are in fat loss mode. That makes sense as we want to feel good on our vacation. This usually includes following a set workout regime and paying particular attention to your food. Maybe you’re on a lower calorie diet or avoiding certain foods. Whatever it is, it’s completely reasonable to go into fat loss mode leading...

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Should You Take Meal Replacement Shakes?

Uncategorized Jun 03, 2016

I get asked a lot by clients about taking meal replacement shakes. The most common shakes I am asked about are Herbalife and Shakeology. The idea is that you replace at least one meal per day with these shakes, and eat two other balanced meals and healthy snacks for weight loss.

I get it. I get why products like shakes and Lean Cuisine are appealing. The portions are already measured out, so all you have to do is follow directions and at least one meal is already portioned out and taken care of. I have done this. I have taken Herbalife shakes. I have done SlimFast. I was on the Lean Cuisine bandwagon. I do not judge anyone who has tried this stuff, because I have tried it myself. I am not here to bash anyone’s decisions. I am simply adding some food for thought based on my experience and knowledge.

Despite having jumped on all of these fads, when I am asked I always advise against it. The problem with meal replacement shakes, is that it is not long term. Can you drink...

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Why I Am Doing A Sugar Boycott

Uncategorized Jun 01, 2016

We are halfway through our Sugar Boycott over in the member’s portal, and many of my friends and family have been asking why we are doing a sugar boycott. The boycott is not meant to be a lifestyle. It is aggressive and meant to set us up for a healthier, more balanced lifestyle. Here are a few reasons why my crew and I are taking three weeks to boycott sugar.

1) To rid our bodies of addiction in order to engage in more balanced behavior – Sugar is addicting. Just like any other addictive substance, the more often you consume it, the higher amount of it you need. The thing about sugar is that it really is hidden in so many products you wouldn’t even expect it to be in. My garlic salt has sugar! Siracha, pre-packaged oatmeal, and shredded cheese. I am not saying that sugar is the root of all evil. I am simply saying that it is addictive. If we rid ourselves of the addiction, we can enjoy sweets and other sugar products in moderation. No more battle of...

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Running & Fat Loss

Uncategorized May 28, 2016

Since I love running, and I help people with fat loss, I get asked a lot about running and fat loss. There seem to be two schools of thought when it comes to fat loss and cardio:

  1. Running miles upon miles will make all of your weight loss dreams come true.
  2. Doing any cardio is silly and you should only lift to get the body you want.

When it comes to cardio and fat loss I can definitely see your confusion. For someone who is extremely overweight, they are going to lose weight engaging in cardio. For someone who is average, or is only trying to lose 5 or 10 pounds, steady state cardio probably is not going to help. It genuinely really does affect your hormones. It affects your Leptin levels, as well as your Cortisol levels causing you to not only retain fat, but to consume more in general. The cardio cycle causes you to need to eat less and up your cardio in order to continue to see results. This can cause a lot of damage to your metabolism

After I had my son, I got back to my...

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Sprints + Sprint Workouts

Uncategorized May 26, 2016

I talk a lot about sprints and how amazing they are. Below, I have put a reminder of why I love sprints, as well as THREE different types of sprint workouts to do depending on your goals. Whether your goal is fat loss or increased speed in distance running, I have shared my personal sprint workouts. First, a reminder of why I love sprints:

  • Sprints enhance fat burning for days after the sprints are over. They have a positive impact on your fat-burning hormones, as well as your body’s metabolic potential.
  • Total calories burned during sprints surpasses jogging. Your body needs to work much harder to recover from sprints than it does to recover from jogging, which means it burns more calories getting back to homeostasis.
  • For runners: sprints not only increase your endurance, they also improve your pace. Studies have shown that runners who participate in sprint workouts improve their speed, burn similar calories, and feel less winded after a long run, than those who only...
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Healthy Cookout Dishes

Uncategorized May 24, 2016

Memorial Day is coming up, and though it is important to remember why we celebrate Memorial Day, this is a health and fitness blog. Let’s just be real in that you are probably going to a cook out or pot luck this weekend. I have put together some of my favorite delicious and healthy recipes for you to bring to this summer’s cook outs! As a bonus, our amazing members are in the middle of a sugar boycott, so none of these recipes have sugar!

Easy Avocado Salad

This salad is silly easy to make, and it’s a crowd pleaser with anyone who likes avocado. It is also very filling and nutrient dense!! I like to make this for a side at home, or bring it to any kind of pot luck/bbq.

Ingredients

  • 1 yellow pepper
  • 1 avocado
  • 1 C plum tomatoes quartered
  • Extra Virgin Olive Oil
  • Sea salt
  • Black pepper
  • Juice of 1 lime

Directions

Cut first 3 ingredients into cubes and put into bowl. Drizzle with some olive oil (2 tbsp max). Add in salt and pepper for taste. Top with lime juice...

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Surfer’s Path Marathon: Recap

Uncategorized May 23, 2016

Most of you probably won’t care about this first paragraph, but I have to say it because it just really made the event so much better for me. My husband was so amazing through the entire event, and if you don’t have a spouse like him, drop what you’re doing and find one. He put out so many fires, and was on 100% Dad duty starting Friday, This allowed me to get extra sleep leading up to the event, as well as following the event. He also took over Snapchat for me, and ran around like a crazy person with our son, finding me on the course and cheering louder than anyone out there. He’s probably so sick of me thanking him, but it really just made the whole race better, including seeing them at the end and hearing him cheer as I was turning the corner to the finish line.

Bib Pick-Up

Bib pick-up was in Capitola, at the turn around for the half marathon, and the first turn around for the full marathon. The expo itself was much smaller than I was anticipating, with...

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My Experience With Counting Macros

Uncategorized May 05, 2016

I have to start this blog with a disclaimer that going into macro counting I got a coach, who runs an amazing and informative support group. I got to be exposed to all of the questions people have about it, whether they have a fitness/nutrition background or not. Though I had some understanding of the value of tracking macros, I also had a negative image of what that entailed. I have mostly been exposed to tracking macros through social media, so I was basically seeing fitness professionals showing all of the insanely unhealthy, processed concoctions they were making that fit their macros. On that note, I think balance is important in a healthy/fit lifestyle. To me that means enjoying dessert, or something savory occasionally, but not expecting to eat processed food or lava cake EVERYDAY for most meals and be HEALTHY. It is all about balance. I cannot stress enough how much I believe in balance. To me, that also means not obsessing over food. Now that I have rambled, here is my...

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