How to lose weight with exercise: Xtreme Hip-Hop with Phil TODAY
* This article was originally published here
Tuesday, June 30, 2020
How to Stay on Track with Nutrition During Vacation
Summer vacation may look a little different this year, but one thing remains the same - things are different than the at-home routine. And that’s not necessarily a bad thing!
One question we always hear from clients this time of year is, “How do I track macros during vacation?” We get it, tracking macros while traveling or on vacation can feel overwhelming when we don’t always know exactly what will be served at a restaurant or can’t accurately track each ingredient in every dish.
Read on to discover our favorite tips for tracking macros during vacation, and be prepared to thrive this summer!
Focus on Protein
If tracking every single dish just isn’t feasible, focus instead on logging your protein throughout the day to ensure that you’re eating enough. While all three macros (fat, carbohydrates, and protein) are important, consuming enough protein is absolutely necessary for feeling satisfied, keeping your blood sugar stable, and helping you avoid mindless eating.
Don’t Drink Your Macros
There’s nothing wrong with enjoying a glass of wine at dinner or joining in on a celebratory toast, but if you’re tracking macros, try not to drink your calories. Stick to one drink and be sure to properly log it.
Alcohol is the fourth macronutrient along with carbohydrates, fat, and protein. The main difference between alcohol and the other macros is that alcohol is not essential. Because of this, food tracking apps don’t account for it (even though we need to!).
Alcohol can be tracked as carbs OR fat (not protein), but it does require a little extra math.
Here’s a macro breakdown:
1g alcohol = 7 calories
1g carbs/protein = 4 calories
1g fat = 9 calories
When you know how many grams of carbs and/or fat to log, simply search the MyFitnessPal app for carbs or fat (rather than the name of the food) and enter the grams you calculated.
Plan in Advance
Try making a loose macro plan for the day, even if you don’t know what’s on your menu for the day. Focus on fueling up with protein and veggies so you have plenty of carbs and fats remaining to enjoy any surprise treats or splurges… and avoid feeling hangry upon arrival at your destination.
Progress, Not Perfection
Above all else, remember the FASTer Way mantra: progress, not perfection. Tracking macros on vacation can be plain hard, even when you’re making your best guess. Instead of stressing, make the best choices available, enjoy the people around you, and know that tomorrow is a new day!
Ready to kick start your health and feel amazing ALL summer long? We’ve got a spot for you! Join us for our next round of FASTer Way to Fat Loss using the link below!
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* This article was originally published here
Monday, June 29, 2020
The REAL Reason I Don't Like "Instagram Dietitians" video.
The REAL Reason I Don't Like "Instagram Dietitians"
I hope you guys enjoy today's video! Its a little different but I wanted to share some of my personal story! Podcast: https://ift.tt/31ozlAS
View on YouTube
I hope you guys enjoy today's video! Its a little different but I wanted to share some of my personal story! Podcast: https://ift.tt/31ozlAS
View on YouTube
Fourth of July Recipe Roundup
Starting to gear up for Independence Day cookouts and BBQs? We are too!
We often get asked about how to stay on top of nutrition during holidays or celebrations. Between tables of food and endless drinks, the thought of staying on track can sometimes be overwhelming!
Rest assured, there ARE ways to stay tight on your nutrition and still enjoy the cookout with your family.
We are sharing a few of our favorite Fourth of July inspired recipes that are also FASTer Way- AND macro-friendly! We’re sharing recipes for the grill, side dishes, drinks, and dessert. YES - you can still enjoy dessert with the FASTer Way!
You’re going to want to add these recipes to your weekend lineup!
Certified Coach @maganhendry is ready for Fourth of July!
Strawberry Poppyseed Salad
(yields 4 servings)
INGREDIENTS
2 cups chicken breast, cooked and cubed
8 cups romaine lettuce or mixed greens, chopped
2 cups strawberries
1 medium red onion, sliced thin
½ cup slivered almonds, toasted
Clean Poppyseed Salad Dressing
(Yields 4 servings)
½ cup olive oil
4 tsp honey
2 tsp apple cider vinegar
2 tsp dijon mustard
2 tsp poppy seeds
4 tsp fresh lemon juice
Salt and pepper to taste
DIRECTIONS
SLICE all ingredients and divide equally amongst four containers.
For poppyseed dressing: COMBINE all ingredients into a jar with lid, shake to combine.
POUR dressing over salad before serving.
Steak Kabobs
(yields 4 servings)
INGREDIENTS
1 pound steak medallions
1 bell pepper, cut into 1” pieces
1 cup mushrooms
½ red onion, cut into 1” pieces
kabob skewers
DIRECTIONS
HEAT grill to medium-high heat.
DIVIDE ingredients evenly.
ADD ingredients to kabob skewers.
PLACE kabobs on grill and cook until steak is cooked through and veggies are tender.
ENJOY!
IDEAS FROM OUR COMMUNITY:
Cucumber Salad
INGREDIENTS
4 mini cucumbers, sliced
1 ear corn, cut off the cob
1 handful grape tomatoes, cut in half
½ sweet onion, sliced thin
2 tsp raw apple cider vinegar
Sea salt and black pepper to taste
DIRECTIONS
PREPARE vegetables.
SAUTÉ corn in large skillet on medium heat until crisp-tender.
COOL corn to room temperature.
ADD all ingredients into bowl and combine.
ENJOY!
**Recipe courtesy of Renee Carls, FASTer Way Certified Coach (@reneecarls)**
Makeshift Banana Split
INGREDIENTS
Bananas, sliced down middle
Almond milk yogurt
Fresh berries
Almond butter
Gluten-free granola
**Recipe courtesy of Renee Song, FASTer Way Certified Coach (@reneesong)**
Margamelon Mocktail
(yields 4 servings)
INGREDIENTS
5 cups cubed, frozen watermelon
½ cup fresh squeezed lime juice
2 tbs raw honey
Sea salt for glass rims
4 small watermelon slices
DIRECTIONS
SALT your glass rim with a lime wedge and sea salt.
BLEND the cubed watermelon, honey, and lime juice to your favorite margarita consistency.
POUR mocktail into glass and garnish with watermelon slices!
ENJOY!
**Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)**
Orange Crush Mocktail
(yields 4 servings)
INGREDIENTS
2 cups orange juice (recommend high pulp for that crush feel)
¼ cup fresh squeezed lemon juice
½ cup sparkling water (no flavor)
4 orange slices
4 mint leaves
DIRECTIONS
POUR the sparkling water, orange juice and lemon juice into a pitcher and stir.
PREPARE your glasses with a fresh orange slice on the rim and ice.
POUR mocktail into glasses and add mint leaves on top.
ENJOY!
**Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)**
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* This article was originally published here
Sunday, June 28, 2020
Easy Sugar-Free Granola Recipe
Unlike many store-bought granolas, this healthy, easy, homemade sugar-free granola recipe has no added sugars and is sweetened naturally with stevia! It’s great for breakfast, snacking, and even adding to desserts and is vegan, gluten free, and dairy free. Made in partnership with Splenda Stevia Easy Sugar-Free Granola that’s Homemade! One of the bigger
The post Easy Sugar-Free Granola Recipe appeared first on Nutrition in the Kitch.
* This article was originally published here
3 Steps to Lose Thigh Fat FAST video.
3 Steps to Lose Thigh Fat FAST
By following just 3 easy steps you'll be able to lose thigh fat and your overall body fat percentage fast. Sliming down the thighs can be beneficial for both men and women. This video will not only explain how to eat, but it'll also show you the best exercises to tone up your legs and glutes. By combining your workouts with a good diet you'll burn the fat from your inner thighs creating more thigh gap. So if your goal is to burn the fat off your legs and get skinnier legs definitely watch this video. 🔥 FREE 6 Week Fat Loss Challenge: https://bit.ly/2Vrtk63 💪 12 Week Lean Bulking Program: https://bit.ly/2NCVZB0 📲 Diet/Workout Calculator: https://bit.ly/2YCTgxt 👦🏻 If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(𝐔𝐒𝐀, 𝐂𝐚𝐧𝐚𝐝𝐚, 𝐚𝐧𝐝 𝐔𝐊 𝐎𝐍𝐋𝐘): https://bit.ly/3dMeOMN Excess fat around the hips and thighs is a very common problem, especially for women. While men are more likely to store fat is around their stomachs, women are more likely to store fat around their thighs, their pelvic region, and their hips. this female preferential fat storage pattern is believed to be caused by higher estrogen levels in women, leading to more subcutaneous fat storage, or in other words, more fat stored under the skin in areas like your thighs, rather than visceral fat storage which is fat stored around the stomach area and organs. (1) unfortunately even though visceral fat is more dangerous for your health if you continue accumulating more subcutaneous fat around your lower body it can lead to aesthetic issues like the development of cellulite and an overall pear-shaped body. so today I want to go over the 5 key steps that you can take to help reduce the fat found around your thighs. and the first step is to stop focusing specifically on losing thigh fat and instead shift your focus to losing overall body fat. so many women go to the gym a try to do thigh toning exercises that they found online hoping that doing a thigh workout will help slim up their lower bodies. however even though there are certain exercises that will help improve the shape of your lower body, which I'll get to in a second, none of these exercises will help burn the fat directly off the thighs. instead, the fat will only come off your thighs as you lower your overall body fat percentage, and the number one way to do that is via diet, but you definitely don't want to go down the traditional dieting route of simply aiming to eat fewer calories. A common starting point is to eat 500 fewer calories per day and reduce calories even further over time. this eat less and less approach is something that I've seen over and over again particularly with female clients, but the problem is even if you're eating fewer calories, if those calories are still coming from sources that are processed or high in fat or sugar then you're more likely to create insulin resistance, which will physically prevent fat loss, and instead of burning that extra 500 calories per day, your body will just slow down its metabolism to make up for those missing calories. So, instead of just tracking calories it's very important to also know your macros, and you'll want to fill those macros with the fresh whole foods that don't come in a box and are usually made out of just one ingredient like salmon, avocados, rice, or eggs...To easily find out your macros you can click the link for the calculator below, but keep in mind that you will have to re-adjust these numbers as you burn fat and as your body adapts to the number of calories you're taking in on a daily basis. now, once you have your macros a great way to prevent your metabolism from slowing down as much is to cycle your calories and macros. not only does this help keep your metabolism elevated, but for many people, it may also help you avoid binging since calorie cycling naturally incorporates days where you'll be allowed to eat more food helping you feel more satisfied while still burning fat. for women that struggle with thigh fat, in particular, it's very important that you're not constantly yo-yo dieting because you'll never be able to stick to your diet long enough to tap into the fat stored in your thighs and every time that you quit it'll cause you to progressively gain more and more fat around your thighs. this is one of the main drawbacks of your body preferentially storing fat in your lower body first, while preferentially burning the fat from that same area last. so instead of going down the calorie restriction route One of the best ways to start calorie cycling is by simply dropping your calories a little more aggressively at first, by let's say something like 30 percent from maintenance for two weeks, and then you would bring your calories back up to maintenance levels for two weeks. Research shows that this two weeks on two weeks off dieting approach can help lead to more fat loss while being more sustainable, and less like...
View on YouTube
By following just 3 easy steps you'll be able to lose thigh fat and your overall body fat percentage fast. Sliming down the thighs can be beneficial for both men and women. This video will not only explain how to eat, but it'll also show you the best exercises to tone up your legs and glutes. By combining your workouts with a good diet you'll burn the fat from your inner thighs creating more thigh gap. So if your goal is to burn the fat off your legs and get skinnier legs definitely watch this video. 🔥 FREE 6 Week Fat Loss Challenge: https://bit.ly/2Vrtk63 💪 12 Week Lean Bulking Program: https://bit.ly/2NCVZB0 📲 Diet/Workout Calculator: https://bit.ly/2YCTgxt 👦🏻 If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(𝐔𝐒𝐀, 𝐂𝐚𝐧𝐚𝐝𝐚, 𝐚𝐧𝐝 𝐔𝐊 𝐎𝐍𝐋𝐘): https://bit.ly/3dMeOMN Excess fat around the hips and thighs is a very common problem, especially for women. While men are more likely to store fat is around their stomachs, women are more likely to store fat around their thighs, their pelvic region, and their hips. this female preferential fat storage pattern is believed to be caused by higher estrogen levels in women, leading to more subcutaneous fat storage, or in other words, more fat stored under the skin in areas like your thighs, rather than visceral fat storage which is fat stored around the stomach area and organs. (1) unfortunately even though visceral fat is more dangerous for your health if you continue accumulating more subcutaneous fat around your lower body it can lead to aesthetic issues like the development of cellulite and an overall pear-shaped body. so today I want to go over the 5 key steps that you can take to help reduce the fat found around your thighs. and the first step is to stop focusing specifically on losing thigh fat and instead shift your focus to losing overall body fat. so many women go to the gym a try to do thigh toning exercises that they found online hoping that doing a thigh workout will help slim up their lower bodies. however even though there are certain exercises that will help improve the shape of your lower body, which I'll get to in a second, none of these exercises will help burn the fat directly off the thighs. instead, the fat will only come off your thighs as you lower your overall body fat percentage, and the number one way to do that is via diet, but you definitely don't want to go down the traditional dieting route of simply aiming to eat fewer calories. A common starting point is to eat 500 fewer calories per day and reduce calories even further over time. this eat less and less approach is something that I've seen over and over again particularly with female clients, but the problem is even if you're eating fewer calories, if those calories are still coming from sources that are processed or high in fat or sugar then you're more likely to create insulin resistance, which will physically prevent fat loss, and instead of burning that extra 500 calories per day, your body will just slow down its metabolism to make up for those missing calories. So, instead of just tracking calories it's very important to also know your macros, and you'll want to fill those macros with the fresh whole foods that don't come in a box and are usually made out of just one ingredient like salmon, avocados, rice, or eggs...To easily find out your macros you can click the link for the calculator below, but keep in mind that you will have to re-adjust these numbers as you burn fat and as your body adapts to the number of calories you're taking in on a daily basis. now, once you have your macros a great way to prevent your metabolism from slowing down as much is to cycle your calories and macros. not only does this help keep your metabolism elevated, but for many people, it may also help you avoid binging since calorie cycling naturally incorporates days where you'll be allowed to eat more food helping you feel more satisfied while still burning fat. for women that struggle with thigh fat, in particular, it's very important that you're not constantly yo-yo dieting because you'll never be able to stick to your diet long enough to tap into the fat stored in your thighs and every time that you quit it'll cause you to progressively gain more and more fat around your thighs. this is one of the main drawbacks of your body preferentially storing fat in your lower body first, while preferentially burning the fat from that same area last. so instead of going down the calorie restriction route One of the best ways to start calorie cycling is by simply dropping your calories a little more aggressively at first, by let's say something like 30 percent from maintenance for two weeks, and then you would bring your calories back up to maintenance levels for two weeks. Research shows that this two weeks on two weeks off dieting approach can help lead to more fat loss while being more sustainable, and less like...
View on YouTube
3 Tips for Setting Mid-Year Resolutions
If you thought resolutions were only for the New Year, then a whole new world of progress is about to open up in your life! While January 1st is a popular time to set goals and make changes, it’s actually not an ideal time for most people. In fact, some studies show that most New Year’s Resolutions will be abandoned by January 19th. That’s not even three weeks, friends!
We tend to see January as a new beginning and a perfect time for a fresh start. While that’s true in many respects, here’s the problem: in January we are t i r e d. We’ve just come off a long holiday season filled with many stressors (from hectic schedules to family drama to poor food choices), and even though we may feel excited to banish the bad habits that crept in, many of us are too exhausted to make them stick.
So instead of setting yourself up for frustration by February, try setting your goals halfway through the year!
3 Tips for Setting Mid-Year Resolutions AND sticking with them!
1. Set daily habits or small, attainable goals rather than big, ambiguous goals.
Instead of a goal to “get healthy” (which is hard to do if you haven’t defined what healthy is!) try setting a few small daily habits. Drink a glass of water every morning when you wake up. Add one serving of vegetables to your daily food log. Practice meditation for 10 minutes every day. Exercise for 30 minutes five times each week. Small, simple habits are easy to start, easy to maintain, and easy to measure—and they usually lead you to the big goal you wanted in the first place!
2. Banish Distractions
When we fail to achieve our goals it isn’t usually because we don’t have enough time, it’s usually because we aren’t using our time effectively. If you find yourself mindlessly scrolling through social media every day, try setting a timer and limiting yourself to 15 minutes. If necessary, try deleting the app off your phone! Limit (or get rid of!) the activities that don’t add to your life or make progress toward your goals.
3. Focus on Progress Over Perfection
One of the reasons many goals aren’t reached is because we often have the mindset that if we miss a day or don’t do it perfectly, then we’ve failed and there’s no reason to keep trying. THIS IS A LIE. Your goals are a marathon, not a sprint, and you’re in it for the long haul. Life happens and you WON’T be perfect at everything you do every day. And that’s okay. Focus on progress over perfection!
BONUS TIP
Most people need some accountability to stay on track with their goals. Find an accountability partner who will help you stay the course—and give it to you straight when you don’t!
Whether you love your January resolutions or you’re excited to start in July, these three tips will help you reach your goals any time of year!
If you’re ready to get healthy and discover a lifestyle that will help you live the life you’ve always wanted, then join us for the next round of the FASTer Way to Fat Loss! We provide a science-based plan of simple, daily habits that anyone can do, plus we provide daily accountability and community support! It’s the most comprehensive plan available and we’re ready to welcome you! More than 150,000 clients have seen incredible success and YOU can, too!
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* This article was originally published here
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