Why you SHOULD be on your phone at the gym 📲
We all know how important rest days are to our body when we’re weightlifting, since that’s when our muscles are rebuilding stronger 💪🏼
So we know how awesome rest it is for our body, what about the rest we’re taking IN BETWEEN our working sets? 🤔
Here’s the tea ☕️ :
Shorter rest time (>1 min) : more calories burned, faster, “harder”, more metabolic stress to the muscles, but you’re not able to lift as heavy or perform as many reps.
Longer rest periods (2+ min): less sweaty, more recovery between sets, not as fast, more total volume = more muscle damage, meaning more weight moved for more reps throughout your workout.
Brad Schoenfield did a study in 2016 comparing 1 minute rest time vs. 3 minute rest time on young resistance trained men, who were all training with a rep range of 8-12. What that study boiled down to, was that the guys with the longer rest periods experienced more muscle growth and strength gains.
aka TOTAL VOLUME > METABOLIC STRESS❕
“But, how much rest should I be taking?” 🧐
For your single joint/isolated movements: 1-2 minutes is ideal. (think curls and extensions here)
Compound movements like DL, squat, bench, take about 3 minutes to recover between sets
As a rule of thumb: more weight = more rest time 🤓
If you haven’t been timing your rest: START DOING THAT!
More calories burned DOES NOT mean a better workout. Training with more intentional, longer rest periods might not give you soaked with sweat t-shirts, but it WILL give you more gains which is WHY we lift in the first place 🙌🏼
So the next time someone gives you crap for being on your phone at the gym, you take your sweet time, then go rep out something inhuman 😈
The O N L Y thing you need to lose weight…
The O N L Y thing you need to lose weight…
(here’s a hint: it’s not a tea, a supplement, a cleanse or any of that crap) ☕️ ...is a CALORIE DEFICIT. 🤯
If you hear a lot about those two words that probably means you’re on your own fitness journey, and that you’re probably following a lot of pretty credible sources. 🥳🥳
I’m going to let you in on a secret: EVERY DIET WORKS.
Keto, Weight Watchers, Jenny Craig, calorie counting, tracking macros, Atkins, South Beach, Paleo, Intermittent Fasting, I could go on and on here, there’s more diets out there hairs on my head (at least the non NBR hairs on my head lol). 😂👱🏼♀️
But every single one of those diets (when used to help you lose weight) accomplishes one goal: giving your body a little bit LESS than you need to maintain your weight AKA creating a deficit. 🍌🍎🍊
When you create that deficit you force your body to burn through it’s fat stores for the extra energy it needs, which is HOW weight loss happens! 🤜🏼🤛🏼
If you’re not sure which diet is right for you, ask yourself one thing: “which structure will work for ME long term?” 🧐
If you LOVE your carbs just like I do, Keto isn’t going to be your jam, since it pretty eliminates them from your meals, creating a deficit.
If you don’t mind skipping breakfast or meals late-night, Intermittent Fasting might be something to look into.
The BEST diet for you is honestly the one you can stick to! 🙌🏼
I’ve always loved tracking macros because there’s seriously nothing off limits. I can eat cheese, ice cream, seafood, cereal, fruit, you name it, as long as it fits within my goal numbers. 🤓
But I also don’t work well being told what I can and can’t do, because the second you tell me I can’t have cheese, that’s going to be the only thing I want moving forward lol 🙃
Anyone else always stay wanting what they can’t have? 😅
Long story short here: be careful to not get swept up in what you feel like you SHOULD be doing (bootcamp, meal prepping, cutting out all of your fave foods) and focus on finding a method that works for YOU and YOUR LIFESTYLE to keep yourself happy, healthy and in a consistent deficit long term 🤓
You. Will. Fail.
You. Will. Fail.
Those New Year’s Resolutions you just made? 🎊 Yep, you’ll fail. Today, tomorrow, next month, next Christmas.
Failure is guaranteed.
Everyone gets a participation ribbon, only a few win a trophy.…..but what if you want a trophy? 🏆
✖️Learn how to fail BETTER. To make failure TEMPORARY not LONG TERM.✖️
Those who’ve achieved their resolutions, aced that test, handed you your cheeks on a platter that game, who succeeded at ANYTHING, I’m going to tell you a secret about them:
THEY ARE NOT SPECIAL. ❕
Their life is not easy. They don’t have more hours in a day than you do. They have no magic.
People who are successful, powerful, who win, the ONLY THING they have over you is SKILL. (@msrachelhollis)
They’ve learned how to get hit and keep moving. They are BETTER at failure than you are.
They chose to study. To practice daily. To ask for help. To push through when life blows.
The reality of change is that anyone is capable of it. Change is simple, but not easy.
I am. You are. Even your boyfriend. 😉🤷🏼♀️
“nothing changes if nothing changes”
WHAT DO YOU WANT? If you want to win like the winners, you have to practice how they practice.
Show up this year. Set aside time for your goals. The more you practice, study footage & prepare, the more likely you are to WIN when it’s gameday. 🙌🏼
You have 365 days to execute. To win your failures and to FAIL FORWARD. 🗓📈
Do you want to leave 2020 with a trophy or a dumb ribbon? 🏆
Accepting a handful more of clients this month for women who are READY to get their trophy. Link is in my bio to get results 🖤🤟🏼
Let’s make a bet.
Let’s make a bet.
I bet you have pictures in your camera roll that you said would be your “before” or “day 1” photos.
I bet those are still on your phone to this day, no matter how old they are.
I bet you took those photos, looked at them and picked yourself apart.
I bet you said you’d take more pictures next month to see your progress.
So, did you lose that bet too?
My younger self lost that bet, HARD. I could not tell you how many times I set up my phone’s self timer and took pictures of me in a bikini or in my underwear, promising it would be the last time I would look at myself and not like what I saw.
Obviously that’s not what happened.
I truly wanted to change how I felt about myself, honestly. But I needed way more help than I realized. I wasn’t educated enough at the time to be able to transform my body the way I wanted to by myself. So that’s what I decided to work with a coach.
Hiring a coach was one of the BEST decisions I’ve ever made in my life. I learned so much about how to do things THE RIGHT WAY. Now being on the other side of it, I’m so proud of the past me for investing in myself and learning how to change my body in the safest and healthiest way possible.
Taking the before and after pictures are the easy part. The work that happens in between them, isn’t. It’s simple: hit your macros, push hard in the weightroom, keep hydrated, sleep well, implement cardio when needed.
It is simple, but it’s not easy.
Anyone can take the before photos, but the after photos don’t just HAPPEN. They’re EARNED.
You earn it with every workout, every meal, each jug of water, every early morning and late night spent at the gym. There is nothing handed to you during your transformation. Period.
Good things don’t come to those who wait. Good things come to those who WORK FOR IT.
If you’re serious about taking those after pictures, reach out and let’s get to work. 🤟🏼🖤
Shawty got low low low low low low low low… protein intake that is.
Shawty got low low low low low low low low… protein intake that is.
Your protein intake. It’s pretty much non existent. 🥴
If I asked how much protein you’re getting in each day, and you don’t have an answer… thats a red flag that you’re not eating enough 🚩🙅🏼♀️
You know those moments in your life that were so embarrassing and their family will never let them live it down? Weirdly enough one of mine relates to protein 😬
The year is 2010. You’re sitting at the family desktop in your living room, messaging your crush on facebook messenger. He says he’s trying to bulk up and has been going to the gym. You ask him what his protein intake is. He has no idea what that means. You tell him protein is what helps your muscles to grow. I’m cringing remembering how weird this was. Lol 😬🤦🏼♀️
Needless to say....things didn’t work out 😂 I actually don’t have any memory of any conversations we had after that day. LOL
...to this day my mom teases me about this 🙃 BUT let’s learn from his mistakes! 😅
So here’s some real ways you can beef up your daily protein🍳🥓🥩
✖️Eat protein with every meal. Spread it out evenly each meal and thank me later😉
✖️Have a high protein breakfast! Aim for at least 20g. Try proats, eggs, pancakes, protein coffee!
✖️Protein. Pasta. 🤤 angel hair, chickpea based, frozen, I love it all. my taste buds can’t even taste the difference lol
✖️Protein powder DOESN’T just have to be mixed with water! and it’s really easy to bake or cook with. mug cakes, muffins, pancakes/waffles, puppy chow, pie, pinterest is bae here. Or mix up a shake and pour it over cereal. DONE.
✖️Stock up on high protein snacks for on the go! Turkey jerky, hard boiled eggs, greek yogurt, sf jello, nuts. I always carry a bar and some jerky with me everywhere. Ya girls gotta eat!
✖️VEGGIES! Mushrooms, broccoli, edamame, lentils, beans and quinoa are all awesome sources of protein.
✖️Every gram adds up ❗️high fiber/protein bread, that 0.5 ounce extra meat each meal, the milk you put in your coffee, all of it 🙌🏼
Don’t be like my middle school crush guys 🤪 eat that protein and your gains will thank you! 🤟🏼
7 tips to help you hit your macros 👇🏼
7 tips to help you hit your macros 👇🏼
Tracking macros is a SKILL you have to get good at. You won’t be an expert overnight! Hitting macros does require that you to learn the basics about nutrition. What foods are a carb, fat and protein. But once you get it, you’ll have this memorized like the back of your hand
Here are a few of my best tips to help you hit those triple 0’s 👇🏼
✖️Enter in your food the night before, especially if you’re new to tracking!
✖️Keep 10-15 foods in your house that are primarily “single macro foods” like a box of cereal for carbs, peanut butter for fats and protein powder. This helps out so much to hit your goal when you’re short on a particular macro.
✖️Start with your protein, then go through and plug in carbs to hit fiber, then add fats and carbs wherever to hit your daily totals.
✖️Try to shoot for 80% nutrient dense foods and 20% fun foods each day. It’s called flexible dieting for a reason!
✖️Myfitnesspal/MFP. This is ESSENTIAL so you’re not writing everything down by hand! This keeps track of everything you eat and also does the math for you. And it’s free. Win win.
✖️BARCODE SCANNER. Within MFP the barcode scan feature is bae. Seriously this makes my life so much easier! There’s no typing in foods, hoping you have the right one anymore. This removes a lot of room for error and takes 5 seconds to add something to your day.
✖️PLAY AROUND. It’s totally normal if you’re planning your day of eating and you go over by a few carbs, under by a few grams of protein. Just go back through your day and dial back how many grams of oats you have for breakfast and add ½ an ounce to your chicken for lunch. This is why it’s so much easier to make sure you hit your macros when you plan ahead, because you can wiggle things around BEFORE you eat them!
If you don’t get it right on the first try, the first day, your first week, that’s okay. YOU WILL FAIL when learning anything new. This is something you’ll perfect with reps. Hitting your macros perfectly takes time and effort.
Need some macro help? Reach out and let’s get you back on track 🤟🏼🖤
Today was the absolute worst day ever.
“Today was the absolute worst day ever. And don’t try to convince me that
There’s something good in every day
Because, when you take a closer look
This world is a pretty evil place.
Even if
Some goodness does shine through once in a while
Satisfaction and happiness don’t last.
And it’s not true that
It’s all in the mind and heart
Because
True happiness can be attained
Only if one’s surroundings are good.
It’s not true that good exists
I’m sure you can agree that
The reality
Creates
My attitude
It’s all beyond my control.
And you’ll never in a million years hear me say
Today was a very good day.”
NOW go back and read this from bottom to top. 👆🏼
This poem was written by Chanie Gorkin, and her purpose to this piece?
PERSPECTIVE is EVERYTHING.
If you’re looking for negativity, you’ll find it.
If you focus on what’s going right, you’ll see it.
Good day or bad day? The choice is yours. NOTHING gets to effect YOUR energy or YOUR day unless YOU let it. ❕
YOU CHOOSE YOUR OWN HAPPINESS.
So, how was your day? 🌥🙇🏼♀️
“I need to go on a diet”
“I need to go on a diet”
You say as you get dressed in the morning to go to work.
You’re done with your pants squeezing your stomach and your shirt gapping down the front.
You’ve had it. Today is the day, you’re finally going to start eating healthier.
So you skip breakfast and think “I’ll just grab a coffee on the way.”
That coffee holds you over until midmorning, when your stomach is sick and you’re hangry.
Someone brought in donuts for their birthday today. Tempting ...but you can’t give up that easily.
You dig through your purse, find an old granola bar, which “should hold me over until I get to lunch” shove it in your mouth and you try to get back to work.
Lunchtime rolls around, and you hit the drive thru. But opt for a salad instead of a #7 and a coke.
2pm hits, and you’re exhausted. “That salad didn’t stick with me very long.” Time for another cup of coffee, bypassing the donut scraps in the breakroom.
5 oclock hits, and you’re speeding home to make dinner. “The first day is always the hardest.”
You spend over an hour cooking this low carb, low fat recipe you found on pinterest, which tastes like dirt, but you choke it down because you have #goals.
Bedtime rolls around, you can’t sleep. Your stomach is growling. Hunger. You ignore it, fight it, but ultimately you head out to the kitchen for a late night snack, since there’s no way you’re sleeping with that beast inside of you.
You open the pantry, start with some chips, then grab the cereal, move to the freezer have some ice cream, an old bagel, Halloween candy...
You go to bed defeated, angry, embarrassed and determined to do better tomorrow. Tomorrow you’ll skip breakfast to even the score.
To whoever needs to hear this:
You DO NOT have to skip breakfast.
You DO NOT need to eat sub 1200 calories to diet effectively.
You DO NOT need to punish yourself for eating when you’re hungry.
You DO NOT have to eat low carb meals or skip the donut to lose weight.
if you need help/support/guidance to make your goal your reality, click the link in my bio to apply for 1:1 coaching 🖤
3 training MISTAKES you’re making if you’re not seeing results 👇🏼
3 training MISTAKES you’re making if you’re not seeing results 👇🏼
There is nothing more frustrating that not seeing progress when you feel like you’re doing everything right.
Here’s three things that you might be doing in your workouts that could be making a HUGE difference:
✖️You’re doing your cardio BEFORE your workouts. Have you ever tried to hit a heavy weight sesh AFTER an hour on the elliptical? NO THANKS. When we’re trying to burn fat, we first need to deplete our glycogen storage to burn through the fat as energy. When we lift weights, we can burn through the glycogen storage FASTER, then moving onto the fat storage, and continue than burn through our cardio. If this sounds like you, keep your cardio limited to a 5 minute warm up pre-lift, and then crank it out post workout. Trust me, your lifts will thank you!
✖️You’re not training with progressive overload. PO is my love language for many reasons, but mainly because here, your focus is growing muscle. #winwin. Muscles respond to stimulus and grow bigger and stronger when training with resistance. To build muscle, we first have to break it down (que the weights) for it to build back stronger (here’s the 48-72hr recovery window for each body part). If this sounds like you, start tracking your sets and reps, making sure to keep upping weight + adding more reps each time you workout. Force yourself to get stronger!
✖️You’re doing the absolute MOST. resistance band, cable glute, pull up assist glute push down, ankle weight, isolated…..you lost me. IMO simple, heavy lifting can’t be beat. For any beginner or anyone who wants to build mad muscle, START WITH THE BASICS. Squat, deadlift, bench press, curls, rows, etc. SIMPLE bodybuilding movements are the holy grail for a reason. THEY PRODUCE RESULTS. (in addition to PO ;)) if this sounds like you, simplify what you’re doing. Start from the basics, perfect your form, add weight, reap the results.
There’s nothing worse than feeling frustrated, exhausted and stagnant. 🥵
I hope this helps any of you all out there see some serious changes come 2020! 🤙🏼
Still feeling in over your head? Shoot me a DM and let’s get to work 😈
If you need me I’m UNAVAILABLE 🚫
If you need me I’m UNAVAILABLE 🚫
🚫 to people who who drain my energy
🚫 to conversations that aren’t in line with my values
🚫 to situations that make me feel like less than I am
🚫 to accounts that make me second guess myself
🚫 to hobbies that aren’t helping my mental or physical growth
🚫 to friendships that drain my battery instead of recharge it
🚫 to anything that creates drama, stress or makes me lose sleep at night
Become so focused on becoming who you want to be, that everything that IS NOT in line with that focus, becomes background noise.
You want to lose weight? Act like it.
You want a promotion? Act like it.
You want to save money? Act like it.
Nothing changes unless YOU change.
CANCEL crap that doesn’t serve you.
Become UNAVAILABLE to anything that wastes your energy.
Put that do not disturb on baby.
Do SOMETHING, ANYTHING, today that will get you closer to your dream life.
You are where you are TODAY because of all of the decisions you’ve made YESTERDAY.
Dreams don’t become reality by accident.
Complain or change.
Evolve or repeat.
Your choice.