If you’re still not sold on the whole ‘flexible dieting’ and IIFYM train--let me dish out some of the most common Q+A’s for ya on this fine Saturday morning:
❔Q: “What even is a macro? I’ve heard you talk about it before but TBH I’m lost”
✅ A: Let it be known, everyone who tracks macros was here once. Myself included! No shame in the macro game sis, only room to GROW
‘macros’ is short for macronutrients AKA nutrients we eat in large quantities AKA carbs, fat and protein
❔ Q: “Can I seriously lose weight by eating whatever I want??”
✅ A: YES! Calories in VS. Calories out. Calorie deficit = weight loss, no matter what.
Science baby 🤓
👉🏼 You could legit only eat Oreos and lose weight if your intake is in the right spot. Even though no one worth listening to would recommend that, the only limits on your foods are the ones you set.
❔ Q: “Tracking macros seems hard and confusing, I’ve tried it before and it stressed me out so I quit”
✅ A: tracking your food = a new skill. Yeah, you're a beginner at first. We all are when we start literally anything! You’re changing your daily routine, so thinking you’ll be President of the Company after 3 days is setting yourself up for failure.
👉🏼 Your macro targets are a goal, the number’s aren’t end-all, be-all. If you hit them perfectly, it’s because you practice! But if you don’t hit them perfectly, you’re not a failure--you’re human. A human learning to perfect a new skill.
❔Q: “Why do you only coach with macros?”
✅ A: Because it’s hands-down the best method all around. Macros are adjusted with your goals, no restriction, no food guilt, no bad foods, it’s not a pass/fail meal plan, AND it teaches you about what you’re eating and WHY you eat what you do.
👉🏼 Macros set you up for success long term. Why? Because when you stop tracking, you don’t just forget what foods are a protein, or a fat, or how to balance your plate or eat for your goal.👏🏼
Comment down below and tell me, do you track macros? What dieting/macro questions do you have? Drop them here or DM me and I’ll help you out 🥳
👉🏼 Here’s how I balance my own fitness journey while being a business owner, coach, wife and dog mom ⚖️
👉🏼I know that I have to show up for myself before I show up for others
I’m at my best when I feel centered and taken care of, and I have a lot of people that depend on me to be my best, so I can help them be their best 🙏🏼
I take care of myself because I know if I don’t, it not only affects me, but my marriage, my family, my clients, everyone I interact with.
Being a coach means being a leader, and if I’m expecting my clients to prioritize their health and fitness goals, that starts with me 🙋🏼♀️
👉🏼I put my goals on the calendar
Giving yourself a goal with no specifics is like saying “I want to be a millionaire!” but then never launching your startup. So I shifted from “I would like to workout 4x this week!” and hoping I would magically land under the squat rack, to block off time in my day to ACTUALLY get it done 😅
Now, my workouts are scheduled next to my meetings and the reminders to pay my bills, right beside my other non-negotiables 🙌🏼 I don’t flake on my meetings or on paying rent, so scheduling my lifts right next to high-priority tasks is a reminder that it’s not okay to no-show myself either.
👉🏼I’m working smarter, not harder.
Being a one-woman-show means that I always have a to-do list a mile long, so I need to be as productive as possible since I never have enough hours in the day, so I cut corners where I can 💃🏼
I don’t meal prep, I break up my step goals into 5-10 minute segments throughout the day and my training sessions are about 45-60 minutes long 4-5x per week.
All in all, life's too short to not do the things that make us happy, and I love every role I have, so I always find a way to make them all work together in my own version of a perfect harmony ❤️ Now tell me, how do you balance your fitness goals with your life? 👇🏼
Ladies... I need some relationship advice.
If your girlfriend was venting to you about her S.O. and said all of this 👇🏼... what would you tell her? 👇🏼
“He just doesn’t get it.
When it comes to my lifestyle, he’s kind of controlling.
He always gives me this ultimatum of him or my girls night out.
I don’t think we’re on the same page anymore, I mean really do we want the same things in life? I want to be happy and live life to the fullest, but I can’t seem to do that with him around.
Is it supposed to be this hard to be together?” 💔
This guy sounds like a massive jerk, can we all agree?
Give me hands in the comments if I should tell her to break up with him like YESTERDAY 👋🏼
❌ He’s making her choose between him and having fun
❌ He’s holding her back from living life to the fullest
❌ Their relationship is hard and it’s not getting easier
Y’all...what if I told you this is exactly what I hear every day from women talking about their diets? 🤯
👎🏼 Their diets don’t mix with their lifestyle and hold them back from happiness
👎🏼 They can’t enjoy social situations
👎🏼Their diets are either effective or taste good, never both
If I was a good friend to that girl, I would 100% tell her to dump him, RIGHT?
So this is me. TELLING WHOEVER NEEDS TO HEAR THIS:
DUMP THAT LOSER! CUT 👏🏼 HIM 👏🏼 OFF 👏🏼
Throw his stuff out of the window, key his car, put instant potatoes in his grass before it rains.
If you wouldn’t take this level of crap from your boyfriend, don’t take it from your diet!
Put your big girl pants on and take your fitness journey back into your own hands like the lady boss you are 💃🏼🥳🙌🏼
Who likes to waste their time?! 🙋🏼♀️
Ladies, let’s be real: we charge others for our time every single day. 💰
Time = Money. Am I right?
If you’re a hairstylist, lawyer, dentist, teacher, personal trainer, real estate agent, if you’re on payroll, have tenure, on salary, or get commission:
Your time is VALUABLE 🤑 💸
And you’re busy 😅
You are too busy and too valuable to be wasting any time in your day-- let alone your life.
👉🏼 Wasting time = wasting your life
The things that take up space in our schedule better be adding value to our life or they’re out the door 🙌🏼
Girl let me say it again:
‼️ YOUR. TIME. IS. VALUABLE. ‼️
And *real talk* ...your diet-ship SUCKS. So can we agree that this dead weight dumpster fire diet structure gets the boot?
On to bigger and better 🥳
👉🏼 Want to know the approach I take with my lady boss clients over at @livelitefitness? Intake V. Expenditure
✅ More burn and less intake? Fat loss.
✅ Less burn and more intake? Muscle gain.
✅ Equal burn and intake? Maintenance.
Match your goal with the strategy and BA-DA-BING, BA-DA-BOOM!
(and this is 100% backed by science as always 🤓)
Drop a 🥳 in the comments if you’re done wasting your life dieting!
👉🏼 Questions on how to be in the right intake for your goal?
DM me and let’s stop wasting your life dieting 🙏🏼
It’s been a long week, am I right ladies? 🙋🏼♀️
You’ve spent all week up to your elbows in Zoom meetings, Google hangouts and being a Lady Boss from your bed 💻
But it’s Friday night! So that means one thing:
It’s date night with your amazing S.O. 💕
You guys dressed up for a fancy date night to celebrate stay-at-home orders being lifted
You have a dinner reservation at your favorite restaurant where you celebrate every anniversary and birthday
You’re seated in a cozy corner booth where you settle in and order your favorite pasta dish (that you usually only allow yourself to have on special occasions) instead of something from the *lighter take* menu 🍝
While you wait for your food, you’re munching on appetizers, enjoying the warm pretzel bread and butter, catching up on your day, being present with one another 🥂
Finishing off your night with your favorite chocolate cake for dessert, then asking the waiter to take photos of you with your man so you can remember how awesome this night was 📸
Being able to completely and totally be in that moment enjoying who you love most, not stressing over the *simple carbs* you’re going to consume.
Having zero guilt over what you indulged in or what foods you enjoyed on your night out, not pulling the *I had a big lunch* card and ordering a side salad and passing on that life changing, delicious, warm, chocolate cake 🍰
Instead of waking up Saturday morning feeling guilty, running straight to the Peloton for a fasted 90 ride to ‘make up’ for your dinner...you stay in bed with your husband, watch Friends, drink coffee and enjoy your rest day from weight training ☕️
Sounds amazing right? This is what it feels like to be centered.
To find food freedom and balance. To eliminate guilt. This is what I teach to my clients.
By the end of our time together, you will feel empowered, find balance in your food, have a social life and a sexy beautiful body. You have the best of both worlds. You have it all.
Stop letting your confidence be the one area in your life that isn’t a priority.
Sister, it’s time.
Here’s a quick way to make a huge dent in your weight loss goals 🙌🏼
To the girl who feels like …
👉🏼 She’s tried it all to lose weight
👉🏼 Nothing is working so there must be something wrong with her metabolism
👉🏼 She’s putting in hours of training each day and seeing minimal or no result
👉🏼 She’s drinking coffee all day long and telling everyone “I’m full” because she’s scared to gain weight
👉🏼 Thinks that she’s doomed to be fat forever
...I see you 🙏🏼
And let me tell you, that there’s NOTHING wrong with you or your metabolism, you’re NOT doomed to be fat eternally and you are a HARD WORKER grinding through your workouts every day.
We just need to pivot. That’s all. ❤️
You’ve already proven to yourself that you can do hard things. That you don’t give up when the going gets tough. But let’s just pivot and implement factors that are PROVEN to change your life big time. 🙌🏼
All we’re going to do is shift your focus. And here’s how 👇🏼
STOP focusing on…
❌ Doing two a days
❌ Cranking out extra cardio sessions
❌ Fat burner pills or belly wraps
❌ Diet shakes or appetite suppressants
❌ Being perfect. Leave the all or nothing behind.
START focusing on…
🌱 Total daily movement
🌱 Drinking enough water
🌱 Keeping stress low
🌱 Getting enough sleep at night
🌱 Being consistent
The little things that you do consistently will add up to BIG progress, I promise. Because with my girls on my team @livelitefitness we focus on the small stuff. And trust me, it adds up to BIG stuff in the end ✨
(DM me and we can talk about how I can help you too🙏🏼💌)
Who else wants abs? 🙋🏼♀️
If you’re working towards those slim thick curves, the 6 pack you’ve tried desperately to get for years, thinking that having a tummy you could literally wash clothes on..
...let me do you a huge solid and save you a ton of time by saying:
❌ CRUNCHES. DO. NOT. BURN. FAT. ❌
I said what I said. 🤷🏼♀️
Science says it too. And here at @livelitefitness everything we do is backed by science. 🤓 (because if we didn’t we would be relying on guessing...which is also a fat waste of time)
“So if sit ups don’t ACTUALLY burn belly fat? How do I get rid of my pooch?” 🧐
This is where our good old trusty pal the calorie deficit comes into play 🥳🥳
👉🏼 A calorie deficit is to dieting, like tires are to a car: you can’t go anywhere without them.
“Wait, so what is a calorie deficit again?” 😅
Here’s an example to break this down 👇🏼
Let’s say your body needs 2000 calories per day to maintain your current physique, but since you want to lose fat, we might give your body 1750 calories per day, making your body search in it’s fat storage for stored energy (calories) it can use. 🙌🏼
👉🏼 Fat loss happens when we can re-route your body to burn stored fat for energy.
So while ab exercises are PERFECT for creating a super strong core 🎉 they have ZERO to do with that layer of fat that’s living on top of your 6 pack 🙅🏼♀️
🤓 In short: keep doing ab exercises, engaging your core in your lifts, creating abdominal strength and increasing abdominal awareness 🙌🏼 BUT without your body being in a calorie deficit, don’t expect to see those washboard abs coming around anytime soon 💯
👉🏼 Did this help you out?! If yes, comment down below and throw me some celebratory emojis for saving you some serious time 🙌🏼🥳👏🏼🎉🎈
👉🏼 What’s my WHY? ... (just a heads up—today’s getting deep...)
Ever since I was little, I’ve always thought of my dream job to be a mom. 🤰🏼
I want to be a mom as much as I’ve ever wanted anything in the world.
I always knew being a mom was in my future...but then I met Lance. And I pictured how amazing he is, how kind he is, how intelligent, how handsome, and that drive only intensified when I realized I didn’t just want a family, I wanted a family with him 🥺
How could anything sound better than creating more of the person you loved the most in the world? 👶🏼
👉🏼 But when I looked at myself, the way I was living, treating my body, never exercising, gaining +20lbs my first year of college…things were going downhill fast. And there was literally no way I would be able to have a healthy pregnancy, let alone be a role model to my family on how to live a healthy life.
So I had to make a choice:
❌ I could live in the moment and not worry about the consequences of my actions (being lazy, not leaving the couch for days, eating strictly ramen and fried chicken) until the doctor would tell me I would be a high risk pregnancy.
OR
✅ I get my life together now and know that whenever I am blessed enough to carry a child, I’m not putting myself or the baby in harm's way because of my choices.
...I’m so happy that I chose to get my crap together. 😭
That I get to look forward to the day I can give a little bean a happy, healthy and safe home until they’re ready to meet the world, rather than be living in even more stress because my stupid meal choices are catching up to me. 🙌🏼
So that’s my ‘why’. That’s what I clinged to when I wanted to give up. When weight loss got hard. When I hit a plateau. When I didn’t want to go workout. I remembered what was important enough to ME to make these uncomfortable changes in the first place 💕
To see anything through, you have to have your eyes on the prize and keep your sights set on what you ultimately gain from all of your hard work 👏🏼 🏆
🌈 Comment down below and tell me...what’s your WHY? 👇🏼
Who wants to know the fastest way to stop bloating? 🤰🏼👇🏼
👉🏼 *swipe to see*
Who here struggles from looking 5 months pregnant after eating?! 🙋🏼♀️ I used to struggle so hard with bloating for years, but it wasn’t until I started my fitness journey when I really searched for some answers to WHY it was happening 🙇🏼♀️
So if you’re struggling with bloating like I was, here are a few key players to look into to fight that bloated belly full force 👇🏼
🤭 CHEW YOUR FOOD! I got used to just inhaling my food over my many years waiting tables and never getting a break to eat. But swallowing half chewed food is a super easy to cause bloating, since you’re forcing your stomach to break down much larger bites than it should. Where are my fellow servers at? I’m sure you feel me on this.
🥤 Reel in your carbonation/gum usage. I love a Coke Zero as much as the next girl, but hear me out here: carbonation=air bubbles and air bubbles in your abdomen causes it to push out. gum=swallowing air, which can also cause bloating. I try to limit my carbonation/gum intake to one a day to spare myself some discomfort while also curbing my sweet tooth
🥦 Fiber is KEY. With my clients we aim for a 25g per day minimum to make sure digestion stays in line through every phase they’re in. Too much or too little fiber will cause gas pain and constipation which leads to a protruding abdomen. Just another reason to get in fruits + veggies!
🍫 Sugar = inflammation. If your diet is made up of processed foods and high sugar treats, this will cause your body to swell in response!
💦 Crank up your water intake! It’s true what they say: “the more you drink, the less you hold” so if you’re not already getting in your gallon every day, here’s even MORE of an incentive to toss it back
❕Keep in mind here: feeling full after eating is NORMAL, feeling like you just had a thanksgiving dinner every time you eat is NOT 🙅🏼♀️
Ultimately if this is something you’re struggling with consistently, go see a doctor. They can help you rule out any intolerances or chronic conditions which could be the underlying cause of your discomfort 🙌🏼
Other coaches might hate me for saying this but….
...meal prep sucks.
Like no, really. Screw meal prep ❌
You basically block off an entire day to do nothing but cook, your kitchen is left looking like a hot mess, then you’re stuck eating the exact same foods for every meal for the whole week AND you’re surviving off soggy leftovers…🤢
I grew up a super picky eater and had a super sensitive stomach. To this day there’s only like 10 foods I like to eat as they’re reheated.🤷🏼♀️
So let it be known, I’ve successfully lost weight, kept it off, built muscle, I’VE DONE IT ALL (and still doing it), without spending my entire day Sunday meal prepping. 🤯
If you’re wondering how I did it, keep on reading👇🏼
👉🏼Steamable veggies. Period. They’re cheap, they’re already washed and trimmed and some even have seasoning on them too. They take a few minutes to steam in the microwave but then that’s IT. no more *one tray veggie bakes* or any of that nonsense.
👉🏼Opt for low-maintenance proteins. Cottage cheese, greek yogurt, turkey bacon, deli meat, protein pasta, eggs, these are all staples in the protein department for me. These are all ready when I am OR take less than 5 minutes to make. WIN-WIN
👉🏼Only *prep* the items you won’t swap for. For me, this is grilled chicken tenderloins and potatoes, and these honestly are the only two items I’ll make in multi-meal quantity since I know they’re my favorite. I buy raw, boneless, skinless chicken tenderloins and trim and air-fry them myself since I way prefer the texture and with my airfryer, it takes no more time to make 6 servings vs 1 serving. Same goes with potatoes. Other than these two items I LITERALLY do not *batch make* anything.
So if you’re feeling like there’s no way you can live a healthy lifestyle without having an array of black tupperware in your fridge....I’m telling you there IS an easier way 👏🏼
Your body doesn’t know if the veggies you’re eating are steamed for 65 minutes while you follow a pinterest recipe or if they’re the $1 bag from the Kroger frozen aisle. 🥦
You can cut corners here, save yourself the dishes and a ton of time without facing failure 🙌🏼