Macronutrients, IIFYM?? Fat loss

Is Flexible Dieting for YOU?

What is a "Macro" and why should I eat them?

 *scroll to the bottom for a cheat sheet!

A "macro" is a short term for Macro-nutrient.  Macro-nutrients are protein, fat and carbohydrates.  These three macro-nutrients make up the calorie content of all foods.  Any type of food will have a combo of protein, fat and/or carbs or it can be just one of these macros; oil, for example, is just fat. Peanut butter is fat, protein and carbs.  All three of these macros have a caloric value assigned to them and however many grams of each macro a food has determines the total calories in the food.  By reaching for macros during your day rather than just overall calories you will be eating for optimal fat-loss and body composition. All three are very important for overall health.  Note, ALL three, we do not cut out a nutrient (i.e. carbs- because vegetables and fruit are carbs, we need those!) for weight loss.

This way of eating and constructing your meals is not a new concept but one that is well proven by science.  It is a way to construct your daily intake of calories and nutrients that, as long as you stick to it, will give you the best results and body composition (muscle to fat ratio).  It is not "calorie counting" but rather "macro tracking."      

It is a way to eat the foods you like while still hitting the weight-loss or health goals you are shooting for.  As long as you get foods to fit into the numbers calculated for your specific body, activity and goals then you can eat it...if it fits into your calculated macros for the day, it's fine!  This is a wonderfully flexible way of eating that will make your life easier and make reaching your goals a sustainable lifestyle, because you get to eat what is enjoyable.  It is also important to reach for healthy foods but this lifestyle makes it so you get your treats every now and then and are less likely to "fall off the wagon" or binge.

How do I track them?

First you need to know what they are for you, this is done by getting them calculated for you at your current fitness state (I can do that for you!).  The best way to track is to measure what you eat, by cups, tablespoons or, ideally, grams on a kitchen food sale.  Make sure you get the right amount that you are eating then plug them into an app and start logging your food. You will eventually learn what are great choices that help you hit your daily goals.

There are many great apps out there:

MyFitnessPal.com (free- but the paid version will let you track specific macros)

Macros by calorie count (android- free)

Macros+ (Iphone)

fatSecret.com

sparkpeople.com

 **If this sounds scary or confusing and leaves you wondering how to even begin, I can help you with that.  Nutrition counseling is fast and easy and you'll get step by step help, by phone or email assistance along the way....my priority is simply to guide you to a healthier lifestyle.  You won't weigh and track forever, it's a learning tool!

So, macros are the building blocks of food, which is the building block of your body.  You eat them every single day without even thinking about it. You can choose which foods of each macro you want to eat and how to arrange them or which way of eating you prefer, I.e. vegetarian, vegan, paleo or simply "normal", it all contains macros!  If you eat them in the right proportions, right amounts of each for your fat-loss or body-reshaping journey then you will see much greater success.

Macro cheat sheet, what goes into what category?!

 

Fit mommy, fit baby!

Hi everyone! I hope Spring is going well and you're as happy as I am to be out of the cold and into the (already) sweltering heat! It makes me happy :)  Guess what?! I was a featured blogger on For Two Fitness! They sell some pretty cool workout clothes for pregnant moms but also provide great advice on staying healthy and working out. Check out my blog here!  Then stop in and check out the rest of their website.


On another note:
We just finished a "Spring into Summer" 6 week lifestyle challenge at the HeartStrong Fitness studio and the winners were announced!

All the final check ins done and the winner was announced in our private facebook group but I thought I'd let everyone know that Michelle Leaf was our grand prize winner of the Spring into Summer 6 week challenge! She has done amazing! Such a great inspiration!
*EVERYONE lost inches (and that's what we want...smaller and tighter!) 
*not everyone lost pounds but I always say it's not about the scale in the grand scheme of things  next time we'll change it up for the final results. But I am so proud of everyone who did this challenge and I hope you all keep up the workouts and healthy choices! Thank you!

This challenge gave me some grief a little bit. See, I always say that it's about the inches lost not what the scale says....but for this challenge sake, to make it fair, we had to do percent of total weight lost. This is an easier one that will be most fair across the board. I'm thinking I'll rearrange the way I do the next challenge because inches are certainly much more telling of body change than just the scale. I mean, I'm all about gaining muscle, and that's just what everyone did! yay!


Hope you have a happy and healthy weekend!

Take Stock.

Do you ever look back on what you wanted to be when you grew up and then compare to what you are doing now? Do you look at your goals to see if you're still going in the direction you set out in? We're 6 months through the year and I'm well into my adult life, it might be time to take stock.

"CEO with a corner office" "A teacher" "a lawyer" "jet setting business woman" "President" "Expert on tv"....I said it all as a kid, and by kid I mean pretty close to college graduation!

Let's see how it's turned out for me so far:

Truthfully, I really was on the path to the "corner office" in my book.  Heck, I already worked from home when I wanted or out of whatever office I was near and traveled around doing what I loved, teaching others to do the job all while helping people choose education over mediocrity (at least that's how I would have written it on my resume if it was acceptable!) Then I got a graduate degree to boot. So can I check corner office off for now? I know I'll get back to it when kids are grown/in school and I have the opportunity to have career #2. Let's say "1/2 check"

Here's your sign: At Christmas last year, while going through old stuff at my parents' house, I found an old book I wrote in 1st grade. It was about New Years resolution in 1989. Way back then I wrote: "my resolution is to exercise more!"  I did not need to lose weight, I was a tiny, energetic kid, my parents did not exercise in any excessive way, we just hiked, biked, skied, swam and played. But fitness was certainly on my mind back then as much as it is now!  And now, look what I'm doing....fitness. I am CEO of HeartStrong Fitness Studio "check"

Back as a kid, there were times when I would watch the old Fitness USA competitions of the 90s or Arnold bodybuilding on TV and wonder if I could ever do it.....then I did, with a 1st and 2nd place win in 2 competitions post baby!.. so I'd say goal accomplished there. "check"

Lastly, I always wanted letters after my name....Niccole Celeste Howard, MBA, CPT, CSN "check"

So, for now, in my 32 1/2 year of life, as it pertains to career (family is a whole different checklist...that is well underway and totally perfect!) I think I can confidently say I'm on track...that doesn't sound very confident does it? :)
Sometimes I feel I've leapt  without looking, like I should be in a different place considering where I was and all the effort I put into a career, like I'm not as in control of my career as I thought I'd be at this point, like I might be making excuses because I have a toddler that I love more than work. But if you break it down, weigh happiness with work-life balance with family desires then I may be RIGHT on track. I have plenty of time to reach goals, as a business owner it takes time and starting one with babies and kids around is a head start compared so some that do it later in life. Successful business owner: "Check in progress"

Slow and steady or Easy off, Easy on?

Which one are you looking for?

Here's the deal, "slow and steady wins the race" isn't something that someone just came up with to sound cute. It's actually true in many aspects of life...(and not true in others, I know.). But for fat loss we can't expect to win the race of life with a 5 day cleanse, a 7 day or even a 25 day period of time.  Life is much longer than that and it takes many months (even years) of making good choices to really turn your health, your habits and your life around. You may lose fat or inches in a short amount of time but the faster it comes of, the faster it can come right back on!

I just don't like when trainers or "coaches" feel the need to push these marketing brands that sell quick weight loss bars, shakes or meal replacements (frankly, I don't want my meals replaced!) Do they not TRUST their instincts and education or their own ability to teach people the right way (not the easy way)?  

Getting a "jump start" is certainly good but learning how to do it so you're happy and not craving things should be the way to do it not craving and waiting for the ## days to be over till you can eat *insert favorite food here*. You want something that you don't need to keep taking just to maintain you weight loss. Or something that will lead you to believe that fat loss is in a bottle or package and it's easy. It's not.  So do your research, start eating right, start moving more and find your patience! Fill your plate with veggies and protein, do it right and you will be happier with the end result! But if these products help you get your mind right, get you on track and going towards a lifestyle...then great. But it's not often it ends up that way.

Supplements are fine (I take things to boost my health, multivitamin, protein powder, fish oil, iron, vitamin d)  and they help for things that you may be lacking but "tricks" like pills and shakes aren't for everyone and shouldn't be relied on. Rely on hard work and healthy lifestyle. 

Why not learn it the right way and make it a lifestyle rather than a period of time. Don't look back, change your ways and you won't need tricks, you'll eat yummy food and stay fit and healthy.

Want to make it a lifestyle? chose things that fit in with your life...for example. I signed up for a virtual 5k because I was never available for the ones around town. But these type of events got us out and going. So this time around I chose one I can do with myself or with friends on my own time. I didn't want to...because you all know I'm not a runner! But It was something I paid for and committed to...so I did it. You need to find something that gets you going, gets you committed and gets you do do it. Garden, walk, fun, hike, swim...whatever, but make it part of your day. Lunch breaks, cancelled appointments (that's when I did mine!), random free hour. Just make it fit. You can do it, I know you can!

Side-note: I fell in love with the top picture that I got from FitNix on Instagram, I was having a conversation about this topic when I scrolled right over this pic...couldn't have been a coincidence... she's also on facebook She is a good source of info too. (I don't know her...just met her at the Arnold one time...but I love see her posts :) )