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Fundamentals of Macronutrients

While I was prepping me macro counting, I also took a few nutrition classes in school. So, that makes me an authority on macro’s, right? Nope, but I am going to let you in on my notes from my research.

What are Macro-nutrients?

According to Visualizing Nutrition Everyday Choices, macros are “Carbohydrates, lipids (aka fats. Proteins, and water.” I do not include alcohol although it is a macro; it is not a nutrient required to live. It does contain calories which is why it is a macro but let’s try to keep it out of our count.  These are all considered macronutrients and what we need in large amounts. There are also micronutrients which are vitamins and minerals, and we only need a little that is why they are micro. 

 So, when someone is counting macro’s they are measuring their Carbohydrate, Fat, and Protein.

carbohydrates

 Carbohydrates

Let’s tackle that monster first!  Should I eat them? Shouldn’t I? Please do eat Carbs.

The purpose of Carbohydrates is to fuel our bodies with energy.  They are stored in the liver, brain, blood, and muscles as glycogen. 

You can get carbohydrates from Starches, sugars, and fiber.

 You can get carbohydrates from:

  • Fruit
  • Vegetables
  • Grains: Amaranth, Sorghum, Barley, Quinoa, Farro and more
  • Oatmeal
  • Steel Cut Oats
  • Sweet Potatoes/Yams
  • Brown Rice
  • White Rice
  • Whole Wheat Bread
  • Ezekiel bread
  • Cream Of Wheat
  • Cream of Rice

You can also get them from processed foods and drinks but since you’re trying to make healthier choices stick to Whole foods.

 How much is enough?

We all are different. Thank God.  It can range from zero-700 grams per day.  The daily recommendation 130 grams of carb per day. If you are counting macro’s, I would go to a macro calculator. When taking into account your macro numbers, there is usually activity level, body weight, body fat percentages, and goals.

You need to know your Lean Body Mass

A range that I saw consistently was .5-2 grams per pound of lean body mass.  Lean body mass everything (including organs, blood, bones, muscle, and skin) that is not body fat.

 Body-Fat = Lean Body Mass

The Lean Body Mass Formula:

Body Weight- (Body Weight x Body Fat Percentage) = Lean Body Mass

Or you can use an automatic calculator. Which is secure and google away.

Lean Body Mass is a good thing to know.  It will help you to track changes that you have in your Body Fat versus whether the scale decides to behave or not it can give you a more accurate idea of weight loss! It also helps to make sure you are just losing your fat and not muscle too!

Protein

Assist you in building muscles if consumed correctly it can also prevent muscle loss if you have a calorie deficit.

Protein has also been linked to controlling appetite and helps keep you full longer better than fats and carbohydrates do.

Another thing about protein is that it requires a lot more energy to digest than other macronutrients.  It has been said that protein is an excellent example of effective calorie burning gram for gram.

That is why a lot of high-protein diets have been associated with better fat loss.

You can get your protein from both vegetables and animal sources:

  • Egg
  • Skinless Chicken Breast or Cutlets
  • Lean Turkey
  • Top Round
  • Steak Filet Mignon
  • Fish
  • Beef
  • Cottage Cheese
  • Pork Tenderloin
  • Wild Sea Bass Wild Swordfish

Vegetable Sources:

  • Chia
  • Hemp Seed
  • Soy
  • Seitan
  • Quinoa
  • Natta
  • Spirulina
  • Legumes

How much is enough?

Again, this is all dependent on YOU! Your weight, body fat percentage and goals need to be accounted for.

A consistent range that I found was .5 grams-2 grams per pound of lean body mass.

According to Authority Nutrition, “The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man. Forty-six grams per day for the average sedentary woman.”

Example:

You weigh 140 lbs. and you are at 25% body fat; your lean body mass will be

140 – (140*25%) = 140-32.50 = 107.5 is your Lean body Mass what is left AFTER the body fat.

108 x .5 g of protein = 54 grams of protein. If you planned on consuming .5 grams of protein per day for your goals. That is why with macro’s-goals matters!

 fats

We need Fats in our diet

Despite the low-fat nonsense you see in the store. Fat can be good!

Say what? Yep, we need fat to survive it helps us with vitamin absorption, hormones and their regulation, keeps our brain functioning properly among some of the things which are pretty significant.

How much is enough?

Always ask this question, huh? Well, we all know too much is too much but how much is enough?

Good question but guess what that depends on? Yep, you got it your body weight, body fat percentage, and your goals.

A consistent range is 15-45% or .35-.7 grams per pound of lean body mass. That can be calculated just like the protein.

Although, a lot of people give that range. According to Health.gov, you should strive for “a total fat intake of no more than 30 percent of calories, as recommended in previous editions of the Guidelines.”

You can get good sources of fat and poor just like any other macronutrient.

My suggestion:

  • Olive Oil
  • Flaxseed Oil
  • Coconut Oil
  • Grapeseed Oil
  • Safflower Oil
  • Fish Oil
  • Almond Butter/
  • Cashew Butter
  • Almonds
  • Pecans
  • Walnuts
  • Cashews
  • Natural Peanut Butter
  • Avocados

What does all this mean?

When someone is counting their macro’s, they are tracking the Protein, Carbohydrates, and Fats they eat in a day versus calories.

Now each macronutrient has caloric value in your diet which is where former calorie counters find a little peace.

macroscalorievalue

When counting your macros as long as you focus on the grams of macronutrients and use an amount according to your goals.

With the information from a nutrition label instead of counting calories you can create your Macros:

For Example:

This is an example of how although you are counting macro’s it still equals your calories. Why? Calories are the amount of energy food gives you. Macronutrients are where the calories come from they are the nutrients that provide you with energy.

Are there any other things that need to be counted when calculating macros? No!

NOT:

·         Saturated Fat

·         Cholesterol

·         Sodium

·         Dietary Fibers

·         Sugars

·         Added Sugars

·         All the Vitamins, Calcium, Iron and Potassium are Micronutrients so, not these either.

What do I do if it doesn’t have a label?

Google it! My Fitness Pal it, get a educated idea of the macros in your apple, chicken breast, or baked potato.  Gift of modern day technology. You can track everything on My Fitness Pal if you like.  I just wanted to break it down, so you understand what the macros look like and are coming from.

countingmacronutrients

Still concerned? Or, Ready to try?

For those who are still a concern, I will address a few issues I had at first!

This seems complicated why not just track my calories?

Macro tracking or counting helps you make sure that the weight that your loss is not the muscle you have worked so hard to gain.

Most weight plateaus are from eating their macros disproportionately.

A typical weight loss strategy is to reduce calories but by cutting calories; Do you know if you’re getting the adequate amount of carbohydrates to fuel your workout?

You can remain counting calories but if you’re looking to improve your health. Maintain your muscle definition and work to your bodies best ability. Make sure you’re getting your adequate macronutrients for today. It’ s really up to you I say at least give it a try!

Do you use macros? Have you heard of counting macro’s?

References
Grosvenor, Mary B. Visualizing Nutrition Everyday Choices. 2nd ed. Hoboken: Wiley Visualizing, 2012. Print.
http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocument sRegulatoryInformation/LabelingNutrition/ucm385663.htm http://www8.nationalacademies.org/onpinews/newsitem.aspx?Rec ordID=10490 http://www.nationalacademies.org/hmd/Reports/2004/DietaryReference-Intakes-Water-Potassium-Sodium-Chloride-andSulfate.aspx  b+

 

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7 Ways to eat healthy without cooking

 

The three things that you need to be successful in weight loss is incredible support (I believe in the power of prayer and Jesus), but accountability is important.  A great workout that is efficient, fun and relates to you and your lifestyle. Healthy eating of nutrient dense foods that usually is made at home.

Our society has capitalized on our need for convenience and our lack of will to make our meals at home. The grocery store has extensive prepared food section that is starting to be the same size as the fresh produce or meat department. Why? We want to eat well without cooking.  It makes sense, life is busy, and we need to eat. Why not pay for the convenience of already prepared food.

The biggest problem that I found people have is that they want to eat well but not cook. I promote a Biblical Based Eating plan that encourages whole nutrient dense food and little to no processed food, and that is what makes the difference. My clients want to eat healthy but not interested in cooking.

At first, it was a little daunting for me because I love to cook but after two years of making 90% of the meals from home. I get it!! Cooking can be a little much sometimes especially on a hot beach day or end of a busy day that’s the last thing you want to do.  Well you know me I’m all about research and tips, so I found seven things ways to eat healthy without cooking.

So, I always ask my clients what do you dislike more? The preparation, cutting buying, measuring, etc. or the actual waiting for the food to cook the act of making the meal?

Some hate it all, some prefer prep or prepare, and others like me want everything cut and measured and just need to make it (Like Hello Fresh or Blue Apron). If I could have a lifetime subscription, I would totally use that service.  So, I took the list from both perspectives a little something for both.

7. Make lots of food.  This is not my number one suggestion, but it’s a way to slay the dragon all at once. When you do get in the meal making mood; make two or take the time to make food in bulk. That way on a day to day basis you can just grab and heat just like you would get in the frozen section of your grocery store.

6. Become a Smoothie Queen. I am typically against smoothie and juicing but if my client is not getting what they need and rather sip on their vegetable and fruit servings than I encouraged it done right.

My issue with smoothies is they’re high in calories, sugar, and lack protein.  So, I support a great plant based protein like hemp seed or pea protein.  Low sugar fruits and more veggies than fruit.  Done right you can drink what you need and not have to sacrifice your weight loss efforts

5. Use a Crockpot. I am sure you have experienced the deliciousness of crock pot cooking as well as the amazing smell your house is filled with all day. There are so many dumps, and press-go recipes out there.  You can do like I do; make a batch of fajita or barbecue chicken and use it throughout the week.  Makes it easy to grab and go you don’t have to sit and cook the food, and you are far better than Taco Bell or KFC Chicken Sandwich.

4. Snack Wisely.  I say pack snacks like your going into the wilderness but with fresh fruit too.  Nuts, veggie sticks, fresh fruits, granola, and plant based or animal product protein sources like Hemp seed bars or beef/turkey jerky, hard boiled eggs,etc.. All great ideas to get what you need on the go and not have to cook. Snack all day within your daily recommended calorie goals if cooking is not your thing. Your an adult who says you have to have cooked meals.  I would precaution you though that snacking all day can lead to unintentional overeating so portion control is key.

3. Go Raw.  This is both easy and hard. Easy because once veggies are prepped it’s easy to throw together meals, you don’t have to wait for food to cook. The hard part is food prep and perishable goods. If you don’t commit to eating the produce, you buy you can throw lots of money away literally. Also, cutting and preparing the food still must be done, but technically you’re not cooking.

2. Wrap it Up or add a bun. Learn to love wraps, and you can make breakfast, lunch, and dinner in a one-handed power packed meal. Sandwiches work too for your nutrition needs. You can use Cassava Flour Wraps they’re gluten free and soft and yummy, whole wheat tortilla. Not every tortilla is made equally so check the labels.

1. Make your salads do the job. Just like the wrap you can power pack your meal on a bed of mixed greens.  I like “kitchen sink” salads-grab a variety of vegetables, proteins, and fats you can even add fruit and make a big bowl.

A Hodge podge of a vegetable or fruit variety of colors and try to get creative. You can also do it with fruit too. Giving you something to snack on throughout the day and week. They are an excellent way to get the nutrients you need with little to no cooking.  The toppings are endless and each week or few days can be a different variety.

 

If you really want to be successful, you have to learn to be flexible. Take your weakness’ find solutions and grow and make them a strength. Find other ways to reach your goals and make them work for you. So, if you’re not the world’s best cook or you’re just a burned out chef. Try a few of these ideas to continue to reach your goals and to honor your temple. Get a copy of my “How To make a Quick Wrap” guide and other healthful tips for honoring your temple by Subscribing to my List!

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My Figure Prep Update

 There are Amazon and other affiliate links which I do make a commission from. My Full Disclosure Policy

So, a few months ago I made this huge announcement. (to all those who would listen) I was going to train to compete in National Physique Committee (NPC) Figure Division “Bodybuilding” Competition.  I still get a lot of, “Why do you want to do that?” and honestly, in short, I’ve always thought it was cool and I am an adult and one of the benefits of being an adult we can (within reason) do what we want. Me, I want to try to compete in a body building competition. I love the discipline, the results and the training.  I chose figure over other division because for one I don’t want to do a routine in an eenie weenie teenie bikini, no thank you. Even though I did do gymnastics for 12 years. I feel like been there done that and want something new.  I never even considered Bikini for a few reasons: I don’t want to do the glute pose (I know silly) I also want to look strong and not skinny. In my opinion (only mine) bikini is very lean competitors. I want to be strong and have more muscle definition. I believe the training and the food is just as hard but just didn’t appeal to me to pursue.  So, when I announced this I was going to Hit the Stage in July 2017.

Welp, that was my naiveness and some misguided counseling. I believed that I could do it and I could have with real dedication and hard work. Unfortunately, this mom of three, student, entrepreneur, blogger, wife, and daughter has a lot of roles to fill. The workout regimen quickly became overwhelming which I tend to shut down when I am overwhelmed and do nothing at all which is what I did.  It also was BORING! The online trainer that I had me doing a 9-week progression program of the SAME WORKOUTS EVERYDAY! I get bored easily and that lasted for about 3 weeks before I was like I need something different. I am a firm believer if you want to change you have to change the way you do things and that’s what I did.  Godcidentally, I met another Mom (of four) who aspires to step on the stage one day and got the number of a great strength coach/personal trainer. During the assessment  the first thing I said, “I don’t want to look strong; I want to BE strong and whatever is needed to get me there I will do.”

Whatever is Needed

Let me say two things before I explain the extravagant expense of this sport. First, it is a very expensive sport.  Coaching, Training, Food, Bikini ($300+), Posing, Hair and Makeup and nope I won’t be tanning I was blessed with melanin and don’t need to go the Oompa Loompa route to stand out on stage. Thank God, saved my pockets and…… I am not one of those six figure bloggers so little campaigns here and there (and chasing down payments) weren’t going to finance this endeavor. So, when I said whatever it takes I meant it; spoke with my gym’s manager and landed a job Friday and Saturday overnights at my gym.  Once I was able to finance my new hobby with my new part time gig. I hired my new Coach and have been training and seeing results ever since.  When I started working with Damon McDonald of MuscleBabee.com I was 148 lbs. and had no clue about the world of bodybuilding I knew I just wanted to “get on stage.” I don’t even own a bikini so I still have a lot to do, I guess.

Trainers Need Trainers

I believe trainers need trainers. Well at least I do, I have expertise in large weightloss but I am not an expert in the world of bodybuilding. Couldn’t tell you about muscle symmetry and other hypertrophy or muscle gaining techniques like Damon. That is his strong skill, niche and why I went to him for training. You don’t go to you tennis coach to teach you Lacrosse.  First, he killed me with tough workouts pushing me passed my limits each training.  Now, I can Dumbbell Press 50lbs., seriously?! That is something that I would never attempt on my own.  I travel an hour roundtrip to see him. Stick to his prescribed meal plan of measured food and try to train hard on my own. When I am not with him.  I don’t chest press 50lbs on my own but I do push myself a little harder than I used to.  The results guys I have lost 12 lbs. about gained muscle mass since working with him.

Lofty Ideas

I was also told that I could train to compete with NO CARDIO! Yea, that was definitely misguided online training.  You need to lose fat to show muscle and the best way to do that is low impact cardio.  Every online trainer (which up until this point were the only trainers I had)has promoted no cardio and lots of resistance training which is great if you want to spend lots of time with them meaning month after month of investment but if you are trying to lose fat YOU NEED CARDIO to get results quickly; Personal Training 101. It also made me realize that yes, I work hard but there doesn’t need to be a set date in stone.  This is my journey I call the shots so I extended my competition date to October and will see if I’m not ready then I’ll push it back some more.

Growing through the Process

Now, this is tough it takes a lot of discipline, planning, and attention.  When I was a teen I used to watch “True Life” on MTV.  The body builder ones were my favorite I also used to watch competitions on television with my Mom. I always saw it as cool but never put the forethought of the effort it took. I don’t think I would have pursued it if I really did get a second opinion I just saw the end results which are phenomenal. (At least in my opinion) But leaning your body, building muscle it takes years to become a professional to the people we see on television and that is another reason why I have extended my date. Not because I want to be a professional but  I at least want to compete competitively. I only intend on doing one MAYBE two competitions.  This is a bucket list kind of thing which is basically a list of things that you are curious to discover.  I just want to see what you have to do and how it is to step on stage and compete.  Cross that off the list and I am moving on to……American Ninja Warrior? I don’t know there are so many things to do when it comes to fitness, lots to try and discover and so far it’s been a love-hate journey.

Doing what I want 

I think the best thing that has come out of this is my self-confidence in who I am and what I like to do.  Previously, changing the date that I announced would have been a big ego blow. I would have cared what people think but as I become stronger physically I find emotionally stronger too.  I know longer care what people think (as much). I’ve had opposition from women in the Church (caring way too much about what I do) judge me because I want to step on stage.  At first, it hurt people that I thought was my “friends” or “church family” passing their own judgments on me. I also had stopped posting progress pictures because of caring what people think of what I am doing.  But then I realized why do I care what they think? Why am I living my life for other people? So, once I got over myself and got over other’s ignorance I have been smashing goals.  That alone is worth the journey.

How do you train to compete as a body builder?

Well, that’s a good question and if you’re looking for a specific workout plan I’m not there yet.  Not sure if I will ever be because it’s not something I am passionate about learning how to program, (that’s why I hired Damon) but I can tell you what I have been doing so far. I lift super heavy with MuscleBabee aka Damon twice a week.  I do cardio which has been 35 minute treadmill walking at 3.0 with an incline of 13.0; 2-3 times a week. I am supposed to do more but I’ve come along way. I think now that it’s sunny and I can do things outside I will increase that but I am supposed to be doing 6 days a week. I program my own workouts 3 days a week.  Right now, I am doing my Bibles and Bootcamps Home Workouts with my Warrior Sisters.’

 

 

Prior to May Workout Schedule were all hypertrophy workouts:

Sunday’s Chest, Shoulders and Triceps with 10 minute sprints at the end. Jogging at 5.0 on the treadmill and sprinting uphill at 8.0 speed and 3.5 incline for 6-8 intervals with a 3.5 incline depending on my energy.

Monday’s Legs, Cardio

Tuesday Back and Biceps with 10 minute sprints at the end. Jogging at 5.0 on the treadmill and sprinting uphill at 8.0 speed and 3.5 incline for 6-8 intervals with a 3.5 incline depending on my energy.

Wednesday Train with Damon

Thursday Rest; Cardio

Friday Train with Damon

Saturday Rest, Cardio

What do you eat when you’re training to be a body builder?

It’s obviously specific to me and my goals.  Right now, my goal is to achieve lean muscle, which According to livestrong.com, “Lean muscle is less of a scientific term and more a term of art that refers to muscle that is independent of, and not obscured by, fat.” My goal is lose fat without losing muscle. So, I eat 6 meals a day that consist of protein, fats and carbs but is very specific in measurement. I drink water, lots of water, broccoli, asparagus, Kale, spinach, Brussels sprouts and sweet potatoes is typically a veggie I would eat on a regular basis; My three many meals is usually probiotic yogurt, nuts, protein shakes (Use coupon code “FaithFueled” for 15% off) and I eat pretty much all lean meats that I can for variety: salmon, chicken, turkey, and other fish. Once is a while I have grass fed beef but I have never been a real beef person. I do try and struggle to stay away from salt so I do eat at home often (which is typical of people prepping).  I also take Fish Oil, Vitamin C and a Multi-Vitamin for women. I have been using Collagen Peptides since the summer as well as BCAAs and I continue to use that daily. <These are both affiliate link I get a commission from the purchase: Use Coupon Code “SENDIT” for Free Shipping on the BCAAS)

What’s the new date?

So, I am a little more than 6 months from my new competition date, prayerfully, October 14, 2017. I have achieved a significant difference from my training and will continue to work towards my goal. In the meantime, I will be running my first Tough Mudder this May. In June, my husband and I are running my first 5k together which I am excited about he finally got tired of sitting on the sidelines and I love it we have another thing to do together. In July, I am going to IdeaWorld Blogfest so I have some really fun things to do until I get to the competition.  It’s crazy how a weight loss journey turned into so much more but I am enjoying (most days) the new adventures.  Thanks for checking in on my progress!

Do you have a goal (fitness or other) that you have set for this year? How is it going?

 

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Tackling Food Fixation

I received this book for free in exchange for a review. Receiving the book has no effect on my review.  There are Amazon affiliate links which I do make a commission from. My Full Disclosure Policy

“The Struggle is real,” I know that is a cliche at this pointI read the book, Full, it’s something that continuously looped in my head. I wish I would have found Full months ago, but then again I don’t think I was ready for it. For those of you who have been following my story, you have seen me lose a gross amount of weight in the last two years, but the one thing that although I am growing in daily still have not mastered is my food fixation and motivation.

It’s been almost two years, and I have made some serious lifestyle changes for myself and family. Limiting processed food in my life, introducing a whole nutrient dense diet, consistently exercising weekly but it’s an everyday struggle to live a healthy lifestyle that honors Christ. Just like anything, I am human and not without sin, and I struggle if I don’t lean on Christ for support.

A little bit about my background. I am the oldest of 6 children from a blended family. My parents did the best they could with all of us, but there were some parenting blunders that I wonder if they may have had a lasting effect. For example, my exercise association. My parents didn’t beat or spank us. They would ground us which was only in severe cases, but the there form of punishment was exercise.

Instead of “getting a whooping” we’d have to hold a plank for an unlimited amount of time or run our ¼ mile driveway until my dad (who I think sometimes forgot we were running like maniacs outside) would say “stop.” I know that my parents had the best intentions and wanted to give us consequences for our actions, but I feel that left us children to associate exercise with punishment. I know for years I viewed it as such and there are still some days I procrastinate going to the gym because I just don’t want to “punish” myself that day.

Breaking Up with Old Thoughts

Now, I love the after effects of exercise, the endorphins, the after burn, and the energy BUT I have to pray to get me to the gym. I tell people that my faith fueled my fitness and this is what I mean. I almost always pray before a workout; pray for motivation, safety, energy and desire. I pray for strength to get through that last set and I praise God for a good workout at the end. The end I love it’s the beginning where I struggle.

The same with food. I love food! I love the experience, flavors, I love to indulge, and I still have been known to overindulged if left to my own devices. Similarly, to exercise over the years, I have created an unhealthy association with food and comfort. I also have issues with self-control. I’m one of those “take a little sliver here and another and another. Then, “How did I eat an entire cake.” Yep, I have done that recently. Yep, Miss Health Nut, Fit Girl ate a whole gluten laden cake, and I physically and emotionally felt awful. Physically because I am allergic to wheat and it has an adverse effect when I eat it and emotionally because again I failed to control my desires. I have take orders from a cookie before still after sweating my butt off to get rid of all the extra cookies. So, why? After all, I know, and all I have been through do I still overindulge unhealthily. One slice of cake is excellent and entire cake that I know is going to physically make me ill for the rest of the day is insanity. (Let’s just call it what it is) But it’s my insanity, and my struggle and I bear it daily. That is why I need Jesus.

 

Stopped Mid Scroll

Scrolling on Instagram one day I found a book that until I picked it up, I didn’t realize how inspiring it was going to before me. I didn’t know that I am not alone until I read the book Full which not only made me realize that thousands of women are suffering daily with food fixation.

The book Full made me realize that I am not insane just deprived. Not deprived of cake or cookies but of the intimate relationship with God that I thought I had. I figured I was fueled by faith. I devote daily; I study the Word, I even can quote the Word from time to time. I often pray so why was I still filling up on a cake?

That’s what Full made me realize and so much more. This book has been pivotal in my faith walk, and as I turned the last page God placed on my heart this must be shared! This book must be applied; this must be your next book study with your FaithFueled Life women. We talk about this regularly in the group the highs and lows of dieting, the triumph, and failures of nutrition and the need and the want for God to be a guide in our life. So, as I put the book down my brain began to a hurricane (I wish I had brainstorms, but they are usually more like hurricanes). The result was our March Full Worship and Workout! Starting Monday, we will be walking together on this journey of Freedom from Food Fixation.

Join Us

Join us as we prep for our March Worship and Workout where we will be exploring Food Fixation and Honor Our Temple through education, discussion, exercise, and nutrition. We are focusing on getting to the real problems of our food issues.

Who’s ready to:
Break up with food fixation
Learn to lean on God
Discuss with others the trials of food fixation?
Learn how to honor your temple

Full contains:
“Revealing 12 biblical principles that can break the power of food and free us to taste and see that God is good, Full addresses questions like:

* Why we need a spiritual solution for our food problem
* How to reawaken a hunger for God
* Practical ways to overcome food fixation

A healthier relationship with food through a stronger relationship with Christ—that’s the goal of Full.

There will be a
Weekly Reading Plan
Daily Scripture Prompts
Daily Discussion Questions
Weekly Workouts (no gym required)
Monthly Workout Plan
Fast, simple recipes (under 30 minutes and few and simple ingredients)
LIVE online support 24/7

What do you need to do?
1.Join Us www.FaithfueledLife.com
2. Purchase the book http://amzn.to/2lJ4v5B
3. Find some dumbbells ( I don’t care how just don’t steal haha)
4. Be COMMITTED to READING, DISCUSSING and PARTICIPATING in the workout
5. Check-In through the week

Are you ready to make lifestyle changes instead of a month to month change? Let’s get to the real reason you’re not getting full and find something more sustaining!

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Fitness Fitness and Health self-care Uncategorized Weightloss Journey Workout Wednesday

NW Method

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Disclosure: I was invited and given free product to attend this event in exchange for a blog review. Although, I have received free product that does not effect my opinion. If I didn’t like it I would tell you. 

FaithFueled Mom in the City

f you follow me on Instagram, you may have seen I was Mom in the City last week. Quickly walking through the busy streets of New York Time Square it was so much fun to be invited to Workout with Nicole Winhoffer and enjoy treats from Pure Protein. When I got the invitation from Pure Protein, I was so excited to be working out with Nicole Winhoffer. She has a reputation for whipping into shape some of the “best bodies in the entertainment industry” the list is extensive, but some of the highlights include Stella McCartney, Madonna, Rachel Weisz, Molly Sims, Naomi Watts, Mya, Abbie Cornish, Spike Jonze, Jennifer Connelly, and Steven Klein. Just to name drop a few and now De Bolton, you guys know how I love to crack myself up.  The old me aspired to see her name in lights, but now I just want to stay fit, be fit and have fun! That’s why when I left the Pure Protein NW Method experience I was completely inspired.

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The day started off like any pretend New Yorker commuter’s day, jumped on the train had some private thoughts (that isn’t normal for this stay at home mom who’s thoughts can easily be interrupted.) Read a fantastic book, rereading Crazy Love and then in real “New Yorker” style was surfing the crowd like a pro. I got to the Diamond Horseshoe a little early and Nicole was so friendly. I was caught off guard. She was taking some photos for Pure Protein and stopped mid-pose and gave me a huge smile and welcome! I don’t know if it was written on my face that I needed a friendly face but it was what I need.

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It was a pretty cool experience. Nicole opened up with this dance where she totally owned it but little did we know until the end that she was going to skip the performance all together. She pushed passed her discomfort and made us feel like she owned the room. How many times have you faked it until you made it? I know I am doing it daily.

 

What’s the NW Method?

I have noticed that there has been an increase with cardio dance in the fitness world lately.  Fitness trainer, instructors, are realizing that people are more willing to dance their stress away then burpees, squats and other traditional forms of exercise.  The NW Method is a welcomed addition to this new phase in fitness.  Mix dance, isometric movements, yoga-style holds and poses and then welcome your inner 90’s Janet Jackson and I would say that is something kind of similar to the NW Method.  Nicole being a critical part of the entertainment world is showing us some great fun and entertaining workouts to build your endurance, strength, flexibility, and fuel your creative soul.  I loved it!!! The best part I left a puddle on the floor.  The next day I felt like I had done a killer leg workout at the gym and I hadn’t lifted a weight, band or anything.  Just my bodyweight, reps and I achieved the same effects as if I had worked in the gym.

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Sweat, Refuel, Repeat

It’s the Pure Protein way and something this FaithFueled Mom lives by.  Pure Protein was a fantastic host, and I am partially biased because they spoiled me with yummy protein treats that night. MM MM! Also, we were introduced to their new line of Protein Plus bars that have increased fiber in them.  Gluten-free and GMO-free so this mommy gave them a try.  Now, for my dairy free peeps I took a hit, they do contain whey and milk proteins so they may not be for you but their Protein Bites!  The bars had little effect on me but they shake unfortunately was not a good idea.  What I love about the Pure Protein bars is that they are low in sugar 2-3g per bar and junk free protein bars.  I am all about trying to fuel my body with natural or “clean” sources.

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Can’t wait to do it again!

The workout was different because Nicole is different!  It’s those teachers who want to help other people to succeed and achieve their goals that make the difference. It makes you work so hard you leave a puddle of sweat on the floor. They make you want to do it again and try harder next time.  Those people who believe in you and that you are more than capable of what you think makes a great teacher and what I aspire to be in my classes.

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All in all, it was such a fun experience. I plan on going back to New York in a few weeks to catch an NW Method Saturday class. It was that fun. I’ve never had an hour workout go by so quickly and although I did grimace a few times. I can’t wait to do it again. I have added lots of cardio to my life lately, and I think I wouldn’t hate it so much if it were dance. The NW Method achieves all that I need in a workout and powered by Pure Protein it’s just the mix I need to keep me motivated and inspired.

Do you like to dance? What’s your favorite type of cardio dance workout?

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