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Monday, December 31, 2018

Looking back on 2018 + my goals for 2019


Hiiiii friends! I can’t believe we’re already closing out 2018. What are you doing to celebrate? I’m looking forward to eating Indian food at my mom’s house, watching the cousins play together, and playing the Netflix New year’s countdown at 9pm. #parentlife

I feel like 2018 was a good year for our family despite some transition and obstacles. We had a HUGE move across the country (which started out as temporary but we’re staying in Tucson. I finally wrote a post that explains everything about life and will have it up in the next couple of weeks), the girls started new schools, I started teaching at a local studio, and we’ve found our Tucson groove and tribe. It’s pretty incredible to set down roots a little and know they won’t be uprooted for a while now.

Sabino

My loves

Professionally, I started the podcast which was a huge undertaking (it will be back January 9!), hit Director with Beautycounter, and relaunched the Fit Guides. Most of the time, I really felt like I was flying by the seat of my pants. I’m SO EXCITED to have more of a set schedule as we head into the New Year and the opportunity to create more content. I feel like I haven’t been able to create in so long since I’ve just been in survival mode. I have so many ideas for this space and for you guys, so I’m really looking forward to the opportunity to execute them all.

0049fitnessistajuly2018 photographybyjacquelynn

In our personal life, we had so.much.fun. I enjoy the girls more and more every single day – there are so many points throughout the day when I look at their little faces and really know how fortunate I am to have them – and we’ve had a blast going to Disneyland, San Diego, Disney World, the beach, Jacksonville, Atlanta, and Phoenix. Between the two of them they’re taking ballet, hip hop, gymnastics, tumbling, and swim, and it’s incredible to see them grow and learn, and be the cutest little sisters. Livi’s reading has really taken off since school started and watching them read together is probably one of my favorite things in the world.

Beach girls

Fitness-wise, I’ve changed things up a bit! We bought a Peloton bike and I’m IN LOVE WITH IT, and I also started taking classes at a more CrossFit-esque gym with an incredible community (TELOS). My weekly schedule is usually a mix of Orangetheory, Peloton, TELOS, strength training on my own, teaching barre, and yoga or barre3 if I can fit it in that week. I stick to a solid 5 days of workouts and am so thankful for the Peloton on the days I can’t get a workout in while the kiddos are at school. (They either play in the playroom or watch a show while I ride the bike.)

Peloton

Health-wise, 2018 is the year I went back to tracking macros. I’m still enjoying it, especially since it encourages me to eat way more food and way more carbs. I was unintentionally under-eating and skipping meals, so it feels great to have some structure and encouragement to hit all of my nutrient goals for the day. I also got my hormone levels tested with Candace Burch and have made some adjustments in my supplement routine. I’ve noticed a huge increase in energy, my mood feels more stabile, and my anxiety levels are way way down. All good things. 🙂

Commoner brunch

Some of my favorite moments from 2018:

Liv’s birthday trip to Orlando

Disney2

The Pilot’s promotion

Pac-12 in Las Vegas

W the crew

Coming to Tucson!

IDEA World

Girls night

P’s birthday party

Jump party

Miraval spa day

Miraval tucson ig

Some of my goals for 2019:

Professional:

– I’ll continue to hit the same income numbers and work to develop Beautycounter into its own full income. I feel like in the blog world, we aren’t very transparent about the business aspect of it all. There’s a lot that goes on behind the scenes, and if you guys are down, I’d like to share more of that. I used to love when Pinch of Yum did income statements because it inspired me to continue to work hard. When I first started to make an income from the blog, about 99% of it was from ad revenue. Now earnings are a mix of ad revenue, sponsored posts/brand partnerships, product sales, Beautycounter, affiliate income and freelance work. I like that the change in structure has encouraged me to diversify a bit, so that if something drops off (like if I don’t have any sponsored posts that month) something else fills in the gaps (like Beautycounter or Fit Guide sales).

– Create a Home Workout Warrior video series to share in the spring. This is something I’m going to be cranking out in the next couple of weeks! So pumped about this. 

– Barre Bootcamp Round 2! The first barre bootcamp was a huge success and it was so much fun to see so many of you complete the plan, change up your workout routine, and see incredible results. I’ve been putting ideas for Round 2 together for a while now, it’s time to get the ball rolling. 

– A prenatal workout series. I had big plans to film prenatal workouts while I was pregnant with P, and ended up only filming like 2 because I felt so uncomfortable. (It all made sense when she was born at 10 lbs 13 oz.) My good friend Katie is pregnant and she said she’s down to film some prenatal workouts for you guys, so I can’t wait to write the workouts and put everything together. (In the videos, I’ll likely perform 1st trimester versions of the exercises and she’ll do 2nd and 3rd trimester modifications.)

– Continue to build the podcast. The podcast is still a little baby in the grand scheme of my brand, but it’s something that I’ve really enjoyed this year! I mean, I get to wear pajamas and talk to interesting people, so I’m obviously a big fan. 

– Continue to work with Beautycounter because I love the products and mission so much. It’s a small piece of my weekly work load, but I’m excited to continue to share these amazing products with those I love. (PS I need to do another giveaway because my stash here is getting intense.)

Beautycounter7

Personal:

– Continue to work on my patience and grace. I feel like this is always a work in progress, but anything I can do to make myself feel more calm and centered in the chaos is worth it to me. I’m going to dedicate more time to meditation – I’ve only been able to sneak in 5 minutes here and there lately – alone time (this is when I recharge! Even if it’s just 15-minute shower, without children drawing on the shower door with their fingers and commenting on my body lol, I feel like a new person), and letting things go that don’t matter. I’m kind of a freak about keeping the house clean and a couple of times recently I went to bed with dishes in the sink because I was so tired. It’s prioritizing the things that are worth it. 

– Read more. Reading is one of my very favorite things and I feel like I made more time for it in 2018. I’m going to be reading something at all times, even if I only have 5 minutes each day to devote to it. My brain also feels like it works better when I’m reading something. 😉 (Thank you for all of the book suggestions in my last post! The Kindle is loaded.)

– Devote time to a hobby once a week. I’ll unearth my ukulele when it gets here from Georgia and take more flamenco classes, even though I’m riding the struggle bus with putting the arm work and footwork together. 

– TRAVEL. I finally feel like we hit a sweet spot for traveling with the girls and I’m looking forward to some upcoming trips. We have a Disney cruise booked for early summer and the girls and I are taking a special trip to Orlando later this month. I’m already looking at Hawaii travel packages now that we’re back on this side of the world. 

Health:

– I don’t have any huge health or fitness goals for the year besides my annual goal for consistency. I try to consistently work out, eat well, sleep (as much as possible!), hydrate, and take care of my mental health. Sometimes things fall off the radar or are off weeks and it’s NBD. I know I get back into it when I can. 

2018 156 ZF 0960 84659 1 007

– Try to eliminate toxins from our life where it makes sense and try to be more green wherever possible. We already pay attention to the ingredients in our food and personal/health products (yay Beautycounter), but I’ve transitioned our storage containers to glass and we recently got an Avocado mattress. (The company sent it to me but this post isn’t sponsored at all. I’ll write about it more in Friday Faves but we really like it so far.) I’m trying to use cloth more than paper towels and avoid food packaging when we can. (Recently I brought my own food containers to the prepared foods section at Whole Foods and they were totally cool about it.) I’d love any ideas you have for this! (Some ideas: these reusable straws and this on-the-go cutlery.)

Are you setting goals or resolutions for the New Year? I’d love to hear them! I’ll share some of my fave goal-setting tips this week, too.

Happy New Year’s Eve! Thanks for stopping by the blog and hope you have a wonderful night.

xoxo

Gina

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Sunday, December 30, 2018

Friday, December 28, 2018

Friday Faves


Hi friends! Happy Friday and happy last weekend of 2018. I feel like I haven’t seen you in so long! We have so much catching up to do. I’ve spent the past week enjoying the holidays with the crew and each day has been incredibly full. There were many days that have blurred together – so often I can’t remember what we did yesterday – and this week, I’ve found myself constantly wondering what’s happening and what day of the week it is.

Cheese me

The girls are the best ages right now and it’s been my favorite winter break so far. We go to bed, and instead of feeling totally spent, I can’t wait to wake up and do it all over again. I also don’t miss school drop off AT ALL. We’ve slept until at least 8 or 8:30 every day (a Christmas miracle! Just don’t ask what time we go to sleep), and it’s such a treat to enjoy slow mornings instead of the usually before-school hustle. We’ve had such a blast together already and I’m already sad we only get one more week of break. Yesterday while I was putting Christmas stuff away, P said, “Why are you taking down the decorations?” I explained that Christmas was over so it was time to put things away and get ready for New Years. She said, “I’m so sad right now. I miss Christmas already.” Me too, girl.

Some fun pics from the past week:

Gingerbread decorating party with the cousins. I picked up these gingerbread sets at World Market on Black Friday and they were PRE-ASSEMBLED, which was clutch. We listened to Christmas music while we decorated, and the kiddos ate about 5 pieces for every one that went on their house. Doin’ it right. 

Gingerbread

Cheese board from our girls’ night gift exchange. My friend asked me to make a board, so I rolled up with my enormous paddle and all of the cheeses/toppings in a bag. It still came together pretty well and I added some festive touches (rosemary, pomegranate) along with the usual staples (different cheeses, charcuterie, Skinny Dipped almonds, Whisps, Simple Mills crackers, olives, jam, mustard, dried fruit, fresh fruit, etc.).

Cheese board

Holiday nails. I still love the dip powder! I found an awesome place in Tucson if any of my local friends want the info. 

Dip powder nails glitter tips

Christmas Eve, getting ready to head to my dad’s house. We feasted on tamales, enchiladas, beans, rice, and a festival of desserts before opening gifts with dad’s side of the fam. The weather was also gorgeous so all of the cousins could run around and play on their backyard playground.

Xmas eve

Our favorite guy was missing the festivities, but we’re excited to see his face again soon. 😉 No egg nog was consumed in his honor. It just isn’t the same without him exploding it all over the kitchen.

Santa came!! The girls were pumped. They loved all of their gifts, but some of the hits were the melting snowman in their stocking, the enormous giraffe, this doll house, this ET book, and their Caboodles. They’ve absolutely loved filling them with little treasures. P also asked for “gym clothes” this year – I told you guys that she’s really into running right now – so she really enjoyed trying on all of her new outfits. She’s rocked athleisure every day this week.

My dad and stepmom got Liv a Hatchimal and watching that thing hatch was a hoot. We were all huddled around the Hatchimal intrigued and elated by everything that was happening. You’d think a live baby animal was being born at my dad’s house. No, it was an electronic bird pecking its way out of a giant toy egg. What is this life?

Santa came

Cinnamon rolls on Christmas morning. We had brunch here at the house, so I made nana’s famous egg dish, the best cinnamon rolls, mimosas, and coffee, and madre brought over tamales, rice, beans, grammies, and coffee cake. I also set out a cookie tray from all of the baking we did over the past couple of weeks. (It makes it so easy to freeze everything and they set it all out on xmas. It tastes totally fresh and you can have a better variety that way!) We spent the day eating, opening gifts, drinking mimosas, and watching Christmas Story before heading out to see the new Mary Poppins movie. (I LOVED Lin and Emily Blunt, but don’t hate me.. I found the music to be underwhelming. We still had a great time and let’s be real, if you put me in a dark room with an enormous vat of popcorn I’m going to be happy no matter what happens.) 

Cinn rolls

Opening gifts

Beauty/fashion:

This hair tie holder! This holds your hair ties so you don’t get weird dents in your arm. 

Hair tie holder

Beautycounter is having a HUGE sale. Check it out here! (If you haven’t tried anything yet and need help with products, please let me know.)

Winter sale

They’re selling out of a lot of products quickly, but you can still get the Instant Awakening Trio (which has the peel — my very fave product), mini lipgloss vault (all of the colors are flattering ) and this gorgeous palette. If you have New Year’s goals so switch to safer skincare, now is a great time to try out some of these incredible staples.

Read, watch, listen:

Thank you so much to WebMD for featuring me in this article about the new exercise guidelines.

My latest post for the WebMD blog can be found here! This one is all about working out when you don’t really feel like it.

This is an awesome dad!

The best news of 2018.

Hilarious tweets from parents.

Give me all of the scheduling and productivity hacks.

If you’re starting to plan for New Years, here are some of my most popular New Years-ish posts:

5 things to keep in mind for New Year’s resolutions

4 workouts everyone needs to try

Meal prep ideas here!

Meal prepping 2

Steps to accomplish your fitness goals

Back in the fitness game workout

Eats/ recipes:

This Pinch of Yum chicken, lemon, and asparagus recipe. It was so easy to put together, and we enjoyed it one evening with sweet potatoes from the Instant pot. Dinner was served in about 15 minutes. 

Chicken dinner

This glorious plate of grammies on the table on Christmas morning. 

Grammies

Happy Friday, friends! I’ll see ya on Monday sharing my goals for 2019 and some tips for going after your fitness and health goals!

Have a wonderful weekend and thanks for stopping by the blog today. <3

xo

Gina

Random question: what was the best book you read in 2018? After finally finishing Eleanor Olliphant is Completely Fine (and feeling very down when it ended. No spoilers, but the ending just was rough/sad for me) I’m on the lookout for something new!

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Wednesday, December 26, 2018

Monday, December 24, 2018

Merry, bright, holly, jolly


I hope that whether you’re celebrating a nice Monday, or Christmas festivities, that you’re enjoying time spent with those you love, delicious food, lots of downtime, and amazing memories. I’m looking forward to all of the usual traditions with the fam, and seeing the joy and magic on these amazing faces.

338

Sending so much light and love to you all this Christmas! Thank you so much for being here and making this blog something I look forward to each day. You’ve all turned this into quite an awesome community and I can’t wait to see what the next year has in store. For the next few days,  you can find me drinking mulled wine while eating a Grammie (<— madre’s famous Christmas cookie bars), watching the nuggets open presents, and spending time with the crew. Blogging will be a little scarce this week, but I’ll be back in action in time to cheer you on for those 2019 goals.

Have a wonderful day!

xo

Gina

I also wanted to share a little note of love for those who are having a difficult time this holiday season. Please know that I’m holding you in my heart.

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Sunday, December 23, 2018

Saturday, December 22, 2018

Friday, December 21, 2018

giveaway winners!


Hi friends! Hope your weekend is off to an amazing start. It’s a little bananas over here right now so I’ll be back soon with some faves + adventures, but I wanted to post the giveaway winners!! Thank you so much to everyone who entered and for the incredible and valuable survey responses. I hope you know how much I appreciate your feedback. It made me even more excited to plan out my content for the new year and set some exciting goals for this space.

Fit guides

Huge congrats to the winners of the consultation call + Fit Guide:

– Stephanie W.

– Janie K.

– Gina

and the winner of the goodie pack + consultation call + Fit Guide:

– Amy

(The winners are displayed on the widget here and I’ll be sending an email to all winners this weekend to coordinate your prizes!)

Congrats to the winner of the PHLUR perfume and candle from last week:

Amber D.

Have a happy holiday weekend and I’ll see ya soon!

xo

Gina

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The Paleo Diet vs. Keto Diet: 3 Lessons Learned


What’s that? You wanna know how the popular Keto Diet compares to the Paleo Diet?

Oh Paleo, you were so 2014. Right there with “Let it Go” and the Ice Bucket Challenge.

I kid, I kid. I do want to build a snowman.

The question “how does Keto compare to Paleo” will dive into some interesting concepts, worth discussing. There’s the normal answer, you’ll read on every other site out there. We’ll talk about that too, to cover our bases, just in case you’re unfamiliar with either diet. Knowledge is power and an overview of Keto and Paleo will be helpful for the remainder of the article.

However, here at Nerd Fitness, we keeps it real.

So I’ll give you the honest, “real” answer on how Keto and Paleo compare. And no, it’s not just eating Brussel sprouts (although it’s not-not eating Brussel sprouts). You’re smart, and I think you can handle some real talk on the benefits of Keto and Paleo.

So strap in and get ready for the following:

  • The textbook, basic answer on how Paleo and Keto compare
  • The Nerd Fitness straight talk on Keto vs. Paleo
  • What you can learn from both diets to Level Up your eating strategy

WHAT’S THE PALEO DIET?

The “Beginner’s Guide to the Paleo Diet” is to Nerd Fitness what The Lord of the Rings is to Elijah Wood. While far from the first article I ever wrote, our post on Paleo became SUPER popular and is perhaps what Nerd Fitness is best known for.

If you’ve never heard the term “Paleo” until today, go check out that article and get caught up. It is long tho, sort of like the Extended Editions. So I’ll give you a quick recap in case you don’t have much time, or need a general refresher.

The Paleo Diet, in theory, is a way of eating that attempts to mimic how our ancestors would have eaten hundreds of thousands of years ago. The gist is that agriculture is a recent phenomenon in the story of humans. Eating as our ancestors did before this current chapter is more in line with how we evolved, which has health benefits. By ignoring the agricultural revolution, Paleo attempts to align ourselves with a more primal and primitive eating pattern. It’s why people joke about cavemen and all that when discussing Paleo.  

Which I am not above.

What did our genetic ancestors eat, prior to agriculture?

In the Paleo Diet, you eat the following:

  • Meat. Paleo recommends grass-fed meat whenever possible, which is more in line with how animals exist in nature.
  • Fowl. Chicken, duck, hen, turkey…things with wings that (try to) fly.
  • Fish. Things you catch with a hook or spear.
  • Eggs. Things that come from birds.
  • Vegetables. YES.
  • Oils. Olive oil, coconut oil, avocado oil – the less refined the better.
  • Fruits. Apples, oranges, berries, etc. Although because of their high sugar content (fructose), the Paleo community will recommend limiting these to a few servings a day. I have a somewhat more lenient stance.
  • Nuts. Almonds, macadamias, and cashews are quite common on a Paleo Diet.
  • Tubers. Foods like sweet potatoes and yams.

That’s a list comprised of REAL food, which I discuss heavily in our Guide to Healthy Eating. In my opinion, REAL food is the key to a successful eating strategy. That’s why  I’m a fan of Paleo and/or Paleo-ish.

What’s missing from that list of approved food above?

  • Grains
  • Dairy
  • Legumes
  • Processed things (junk food)

Again, the thought is we didn’t evolve eating massive amounts of these foods, so they should be avoided or limited. Granted, with the exception of the last bullet (junk food), this might be overkill. Personally, I eat a little bit of rice regularly, but we’ll talk more about that later.

Okay, that’s the super quick, textbook answer to “What is the Paleo Diet.” If you want more info, make sure to download the PDF of our Beginner’s Guide to the Paleo Diet. If you enter your email below, we’ll route it to you.

Next up!

WHAT’S THE KETO DIET?

In fitness trends, if the Paleo Diet is old and busted, the Keto Diet is the new hotness.

This isn’t the first time we’ve brought up the Keto Diet on this site. If you’re interested in eating low-carb, you should check out our HUMONGOUS article on the subject.

Plus, there are GIFs of a Ninja Turtle and an ACTUAL turtle in there!

What’s that? You don’t like turtles? What about otters?

There are otters in there too! Alright, enough “cute animal” bribes.

For the sake of keeping this article as one resource, let’s chat about Keto.

To understand the Keto Diet, you need to understand that your body can burn both ketones and glucose for energy. Your body obtains and makes glucose, a simple sugar, from most of the food you eat.

That’s one way to fuel yourself.

The other is ketones. Your body can produce ketones from dietary fat, as well as your own fat reserves. The strategy behind the Keto Diet is to limit carbohydrates (which turns to glucose) to such a point that your body is forced to rely on ketones for sustenance. This could include your own fat stores.

That’s why the Keto Diet is all the rage these days because tons of folks want to burn through their stored fat.

To get into this state of ketosis, where your body is relying on fat for fuel, you need to calculate your macronutrient ratio intake. You’ll drastically reduce carbs (5-10% of total diet), eat a moderate amount of protein (15-30%), and round out the rest with tons of healthy fat (60-75%).

You may be asking yourself, “That’s all well and good Steve, but what do I actually eat on a Keto Diet? No one looks at food and says ‘that’s 60% fat.’

Great point. Here are your low-carb food groups:

  • Meat. Red meat (like steak), pork products (sausage and bacon and ham), and white meat (like chicken and turkey).
  • Fish. High-fat fish like tuna and salmon are the go-to for Keto.
  • Eggs and dairy. White, yellowish, fats and protein for the win.
  • Healthy fats. Nuts, seeds, and avocados should be your staples. Although the later, avocados, contains decent carbs. Be careful.
  • Dressings and oils. Greek dressing, Caesar dressing (check the ingredients first!), ranch, aioli. When you need an oil, stick to extra-virgin olive oil, avocado oil, or coconut oil.
  • Veggies. Prioritize the less starchy, green ones like spinach, kale, broccoli, and cauliflower (ok, it’s white).
  • Meatless proteins. Tempeh, tofu, and seitan can take the place of meats in a vegetarian or vegan Keto Diet. Gotta get that protein from somewhere, right?

The above list consists of foods low in carbohydrates, key if you want to drive your body into ketosis.

Alright, that’s the short and gist of the Keto Diet.

Now, it should be noted that not everyone does well on a low-carb high-fat diet. For example, me! I’ve found that I perform and feel better when eating whole, unprocessed carbohydrates. It’s why I eat a little bit of rice… which isn’t Paleo or Keto! The horror.

Speaking of Paleo vs Keto…

WHAT DO I NEED TO KNOW ON “PALEO VS KETO?”

The textbook answer on “Paleo vs Keto” will take a Venn diagram like look at both diets. Showing which foods are both low in carbs, and something our great, great, great, great, great, great, great, great grandmother would have eaten.

Is that enough “greats” to get us to the Paleolithic era? Probably.

Such a Venn diagram would look like this, as demonstrated by Paleohacks.

That’s a textbook graph if I’ve ever seen one. But Venn diagrams are nifty, and an easy way for us to visualize concepts.

For example, we can quickly see that Paleo and Keto overlap on:

  • High-quality meats. Both diets encourage protein coming from high-quality meat sources.
  • Lots of non-starchy vegetables. Whether Keto or Paleo, both include nutrient-dense vegetables like spinach, asparagus, and Brussel sprouts.
  • Plenty of healthy fats. What do coconut oil, avocado oil, and olive oil all have in common? They’re all part of both an ancestral and low-carb way of eating.  

Of course, not all parts of the circles overlap. Such is the nature of a Venn diagram.

For Paleo, you cut out most dairy, because it’s a more modern dietary food group that causes some people problems. This differs from Keto, where you rely on yogurt and cheeses for fat intake.

For Keto, you cut out fruit and starchy vegetables (potatoes) because the high carb content is an easy way to knock you out of ketosis. This differs from Paleo because fruits and potatoes are whole foods that have been eaten for thousands of generations.

Is there anything stopping you from trying both diets? Nope!

When you combine both strategies, for a Keto-Paleo Diet, you’re left eating low-carb foods that our ancestors had access to.

It should be noted, there are some studies proclaiming the benefits of a paleolithic ketogenic diet.[1] Which is logical, because there are studies galore on the benefits of Paleo and Keto, independent of each other.

However, both diets are SUPER restrictive, which is why a lot of folks have trouble maintaining the lifestyle of Paleo or Keto. The adherence rate for either diet is terrible. Both our posts on Paleo and Keto stress this point as an overall con of either diet. When you COMBINE these two very restrictive ways of eating, you could end up creating a nightmare scenario of food limitations.

Alright, you can pack up your bags. Our official answer comparing the Paleo and Keto Diet is over. The lesson is technically finished. Don’t forget to turn in next week’s assignment at the start of class.

Shhh…

Okay, they’ve taken off. Now lean in close. We’re turning off the PowerPoint presentation. It’s time for Professor Steve to give you the after-hours honest truth on Paleo vs. Keto.

THE REAL TALK ON “KETO VS PALEO?”

The reason Keto and Paleo can often work for people centers on the idea of “Mental Models.”

It’s a concept I’ve graciously borrowed from my friend Shane over at Farnam Street Blog. A Mental Model provides a framework for how we understand the world. A way for us to interpret facts and make sense of what we are experiencing.

Shane describes three different Mental Models for looking at the same data:

“When a botanist looks at a forest they may focus on the ecosystem, an environmentalist sees the impact of climate change, a forestry engineer the state of the tree growth, a business person the value of the land. None are wrong, but neither are any of them able to describe the full scope of the forest.”

Bringing it back to nutrition, Paleo and Keto both provide us with a model for understanding food.

  • “That Twinkie is something that came from a factory, that my ancestors would never have touched. It’s unhealthy for me,” says the Paleo follower.
  • “That Twinkie is pumped full of sugar and processed carbs, that’ll kick me right out of ketosis. It’s unhealthy for me,” says the Keto follower.

Two different ways to come to the same conclusion: a Twinkie probably isn’t the healthiest thing you can eat.

We are in a food landscape that almost seems designed to make us sick and fat. Full of candy, soda, and junk food. Food that is easy to overeat, and when you eat too much consistently for weeks/months/years, you end up overweight and staying overweight.

So think of Paleo and Keto as blueprints designed to help you avoid these calorie dense and addictive foods. That’s why they can work for people.

By eliminating large swaths of food groups, especially those that have tons of calories, insulin-spiking sugar, and no nutritional satiating value, you’re more likely than not to eat a caloric deficit consistently. Which can indeed lead to weight loss.

For some evidence of REAL food containing way fewer calories than processed junk, check out this post from wiseGEEK. They do a great job of demonstrating the caloric density of different foods.

That’s why a Mental Model centered on REAL food is the true benefit and overlap of Keto and Paleo, because focusing on REAL food is the easiest way to obtain and maintain a caloric deficit.  

A plan, or Mental Model, to navigate these food choices will be critical for healthy eating. A clear “yes” or “no” for every meal choice you’ll encounter.

It doesn’t matter if cavemen ate grains, or if the metabolic state of ketosis is desirable. That’s not the true advantage of either diet.

Said again: the reason Keto and Paleo can be great for people is that it provides them with rules on exactly what to eat.

  • Is this plate of chicken and broccoli something a caveman could eat? Yep!
  • Is this plate of fish and asparagus low in carbohydrates? You betcha!

Eating plenty of vegetables and high-quality meat is great. Most health professionals would agree. However, a Mental Model on how to go about this can help make food choices automatic, like a robot.

And robots rule.

I want to create such an autopilot for you. A system you can depend on to navigate all the meal decisions you will face.

Let’s find you a Mental Model. Something both reliable and sustainable.

Paleo and Keto are two ways to go about this. But if you’ve tried one, the other, or both and found them too restrictive, don’t give up! There’s more than one way to skin a cat.

I don’t give a sh*t if your Mental Model is low-carb, or if Neanderthals ate that way. There are many different strategies for how to eat. Pick one that works for you and try it out! Adjust and learn as you go. A lot of them will work if you’re consistent, as long as it’s not some “crash diet” designed as a quick fix.

Small, sustainable changes for the win.

If you want help developing a Mental Model, we offer two ways to get you there. If you can hold yourself accountable, the Nerd Fitness Academy will teach you everything you’ve ever wanted to know about a proper relationship with food. You can follow many like-minded nerds and set yourself on a path through our self-guided course.

If you want an accountability buddy, we got you there too! We offer a 1-on-1 private coaching program that can do just that. We’ll work with you to find a Mental Model that works perfect for your situation, and provide direction and accountability until these changes become normal and routine. If you want guidance from a trained professional, schedule a call by clicking on the image below and see if we’re a good fit for each other!

DEVELOP A “MENTAL MODEL” TO LEVEL UP YOUR LIFE

We talk a lot about life as a real-life RFG here at Nerd Fitness. Completing quests and goals to gain experience points so you can take it to the next level in life.

That’s where the “Level Up Your Life” tagline comes from. Almost as if you yourself were a character to be upgraded.

And YES, that DOES also happen to also be the name of my best selling book, available online and in bookstores nationwide, thank you for noticing!

There are all sorts of ways to go about leveling up. Things like lifting weights, sleeping better and, playing with friends will advance you in the game of life, leading to castles raided, dragons slain, and fireworks enjoyed.

If you want to advance onto the next level, one sure fire way to do it would be a Mental Model on how to eat. Paleo and Keto are both great options that have helped a lot of people learn better dietary habits for life improvement.

As I said above though, they are far from the only options. You can go vegan, try the Slow Carb Diet, experiment with intermittent fasting, or act like a Mediterranean.

Or do what I do and invent your own.

With a Mental Model on nutrition under your belt, you can consider your life leveled up.

Then we can worry about equipping you with a flaming sword.

-Steve

PS: For those who were expecting some kind of epic showdown between Paleo and Keto, a battle between two popular diets, here’s a gif for you:

PSS: I’ll end this article by again reminding you of the Nerd Fitness Coaching Program. We work with busy people like you to structure a complete life overhaul: handcrafted workout routines, accountability, mindset changes, and nutritional strategies.

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All photo citations can be found in this footnote right here.[2]



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Thursday, December 20, 2018

Upper Body Blast (15-minute workout video)


This is 15-minute upper body workout that you can do at home or the gym with only a pair of dumbbells. Follow prenatal and low impact modifications in the video!

Hi friends! Hope you’re having a wonderful morning. Today is an avalanche of work stuff and topped off with a holiday girls’ night party. On days like today, where I feel like I’m running around all day, I’m really thankful for short workout options! I think one of the tough things when you’re pressed for workout time is spending some of that valuable time assessing what you’re going to do. Without a plan in place, it’s easy to feel like you waste your time wandering around and figuring out your exercises, or it’s enough to intimate you from working out entirely.

For days like this, you can just hit play! 

I have another short (but killer) workout video for you today. This one is focused on upper body with no cardio, so you can easily sandwich it with HIIT intervals and/or core work if you have time. If all you have is 15 minutes, this one’s got you covered.

This is 15-minute upper body workout that you can do at home or the gym with only a pair of dumbbells. Follow prenatal and low impact modifications in the video! fitnessista.com

(Pin it for a rainy day!)

Please follow my friend Katie for any modifications along the way, and as always, honor your body. Check with a doctor before making any fitness or nutrition changes.

Here’s the upper body workout:

  

Exercises and form cues:

(Complete 3 rounds of 12 for the following exercises)

Deadlift to row and upright row:  Hold a barbell, pair of dumbbells or kettlebell, and tap one leg behind you. You can keep it here, with the weight in your front foot as you tilt forward, bringing the weights just below the knees. Exhale and rise with a flat back. For more advanced variations, you can float this top foot off the floor. Make sure to keep hips parallel to the floor. As you rise, complete your upright row, leading with your elbows.

Biceps curl to overhead press: Holding a dumbbell, squeeze your biceps and exhale as you curl, inhale to bring the weights up to 90 degrees and exhale to press up overhead. 

Reverse fly: Your feet will be just under your hips with a slight bend at the knees. Hinge forward from your hips, keeping your back flat (shoulders pulled back) and core braced. Raise your arms, bringing them high and wide, engaging into your rear delts. Stop the elbows at shoulder height before carefully lowering back down. 

Chest fly with hip raise: Start on your back with legs bent and feet flat on the floor. Hold the weights out to your sides with a slight bend at the elbows. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor and hips parallel to the floor. As your hips lift, bring the weights in front of your chest, performing a chest fly. Lower down towards the floor and exhale to rise back up.

Skull crusher with optional march: Lie on your back with feet flat on the floor and elbows bent at 90 degrees. Extend your arms, pressing the weights towards the ceiling, and keep your arms in line with your shoulders. As an optional core challenge, march one leg (keeping a 90 degree bent and stopping in line with your hips), alternating legs with each rep.

Push-ups: On your knees, toes, or modified against a wall. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise.

If you find yourself with more time, try adding in this HIIT and strength, this leg and booty burner, this one-dumbbell workout, or this core video.

Please let me know if you give it a try!

xo

Gina

Video: Grant Hunker

Workout partner-in-crime: Katie Surridge

Studio: Animas Tucson

Graphic: Luminous Lines

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Wednesday, December 19, 2018

What I Ate Wednesday


Hey hey! Happy Wednesday! Thank you so much to those of you who have entered the huge giveaway already! I’m excited about this one. 🙂 Hope you’re enjoying the week so far. This week is a fun but crazy one. Livi has her school Christmas party and a holiday luncheon for the teachers (I’m making Uncle E’s famous pasta salad), two girls’ nights (wahoo! One was last night), I’ve had 2 awesome podcast interviews, and our cousins get into town this weekend. It’s a jam-packed week of work and play.

I’ve received some requests to bring back What I Ate Wednesday, especially now that I’ve been tracking macros. I figured that today would be a good one to post, since yesterday was a workout day, and I went out with friends that night. I’ve included macro stats below. If you find this triggering or unhelpful to you in any way, please skip this post! I’ll see ya back here tomorrow with an all-new workout video.

On the nights that I know we’ll be going out, I’ll be having cocktails and/or dessert, I like to do a couple of things:

– I load up on protein earlier in the day so I’m not trying to fill the gaps later. I also include lots of veggies and fresh fruit so I feel satisfied

– I pre-log what I think I’m going to eat for dinner and include cocktails, dessert, and/or some type of oils “cushion” since restaurant meals often include more oil than I’d use at home

– I eat less fats during the day since restaurant meals tend to be higher fat

Here’s an entire day of eats from yesterday!! (Note: the individual stats for each meal might be slightly different than the total. I logged everything into Chronometer but to get the individual stats, I used My Fitness Pal, because it’s easier to get stats for 1 meal at a time.)

7:30am: I chug some Decaf Bulltetproof coffee with almond milk on our way out the door for school drop-off

9:10am I eat half of P’s waffle that’s on the table before heading our to Orangetheory 

Waffle

I LOVED the workout yesterday. The floor work wasn’t my fave -mostly because it was a lot of TRX core work I had to modify – but the run and row portions were really fun and challenging.

10:45am: I’m back home from OTF and have a podcast interview in 15 minutes. I quickly make breakfast and snap a picture of it, but don’t have a chance to eat the oats until after the interview

Breakfast 2

(1 egg, 6 egg whites from a carton, 1 oz almond milk cheese from Trader Joe’s, 1 tablespoon nutritional yeast, 1/2 cup oats with cinnamon, 1/4 cup blueberries, 1 tablespoon maple syrup, and 1/4 cup raspberries. Stats: 427kcal, 31g protein, 56g carbs, 10g fat) 

12:40pm P stayed at school for lunch this day – she does this a couple of times each week so I have a little longer to work- so I grab some turkey rolls before heading out the door.

Turkey

(3 slices of organic turkey from Trader Joe’s with arugula, hummus, and Dijon. 50 kcal, 11g protein)

3pm: Giant smoothie time! I have a smoothie almost every day since it’s an easy way to get in a lot of nutrients and fiber. We’re on the go so often that it guarantees that I get in some nutrition quickly. It’s really helpful on the days that the girls have after-school activities. 

Smoooohie

(1 1/2 cups almond milk, 1 scoop Garden of Life protein from Thrive Market, 2 scoops collagen, 1 cup frozen cauliflower, 1 handful spinach, 1 tablespoon flax, 1 tablespoon Nuttzo, 1 pack of Four Sigmatic hot cacao mix. Stats: 450 kcal, 44g protein, 34g carbs, 18g fat)

7pm: Girls’ night!

IMG 6471

(I love that turtleneck sweaters are back!! This is the one I’m wearing but it’s sold out. Similar ones here and here)

I don’t track specifically when we go out since I’ve already added my entree and padded it with extra fat. (I think macro counting is a great guide map but if you try to be perfectly accurate 100% of the time, it takes the fun out of life, ya know?) For this meal, I logged a 5 oz piece of grilled salmon, 1 cup of cooked rice, 1 tablespoon of oil, 2 pieces of bread, and a glass of rosé. (850 kcal, 41g protein, 130g carbs, 15g fat) In reality, I had 1 piece of bread, said salmon, mushroom risotto, and a smoky bourbon drink.

Salmon

Total stats for the day:

IMG 6472

(My goal is around 1800 calories, which we’re continuing to increase over time. Before I started tracking macros, I was unintentionally under eating. Emily and I chat all about macro tracking in this podcast episode!)

What I liked about this day of eats:

– I crushed my protein goal and hit all of my targets. I don’t love to eat a ton of meat, so sometimes it’s hard for me to hit the 120g of protein each day. I also feel like I got a good balance of nutrients. I’ve been using Chronometer to track my macros instead of My Fitness Pal and really like it so far. With MFP, I was only focused on hitting macro numbers and ratios. Chronometer takes things to the next level, because it has little bubbles you can fill as you hit each micronutrient. I feel like I eat much better-rounded meals with Chronometer. 

IMG 6473

What I would have done differently:

– If we weren’t going out to eat and I knew I’d be cooking at home, I’d pre-log my dinner and use lunch and dessert to fill in the gaps. Usually I’ll have a big salad or sandwich with fruit, veggies, dressing, etc. I’ll often have carbs left to hit, so I’ll have one of the classic faves for dessert before bed: a “baked apple” chopped and microwaved for 2 minutes with lots of cinnamon, and then topped with either a tablespoon of Nuttzo or chocolate chips. Before bed, I also like scrambled eggs, cereal with almond milk, and granola. When I’m not saving fats for later in the evening – I love fats so I’m more mindful of serving sizes- I’ll add mayonnaise to my sandwich or sliced avocado to a salad.

I’d love to hear any of your favorite current meal staples! What was the best thing you ate yesterday?

xo

Gina

More WIAW posts here, here, here and here.

For the OG WIAW creator, check out Peas and Crayons. 

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