The fitness secrets no one tells you about (and that help you reach your goals)
Man, if only there was a tell all published when you first start out in your fitness journey. When I dove head first into the fitness world, it was like swimming in uncharted waters, I was always athletic growing up but never knew the science behind building workouts tailored to the goals you want to achieve. After much trial and error, I learned ALOT and on top of that, I am on an endless journey of continued education as I push even harder.
But anyway, let’s start with the basics…the things I wish someone reassured me about when I first started out with hopes that you can take what it and surpass your own goals.
Eating more is a good thing! Don’t feel guilty...not only is it good, it’s necessary!
Society as a whole has heard it all ‘eat greens, cut back on sugar, carbs are bad, moderate fat intake, salt is your enemy.’ The Do’s and Dont’s never seem to stop changing, which can honestly become really overwhelming. The meat of the information here is that everyone’s body is different so what may work for you, may not work for your friend BUT it all boils down to one thing, if you want to put on weight eat in a surplus, if you want to lose weight, eat in a deficit. This starts with calculating your BMI or Body mass index, from there you can add or subtract (ideally 500 calories) to achieve your goal. To learn about the specifics of calculating BMI, check out this article: The crucial formula of BMI and why you need it to lose weight.
From there, take the simple approach and focus your meal planning on macros. Macros are the building blocks that our body needs to perform at optimal peak, they are composed of Protein, Carbs and Fats. Learn more about macros here. At first, it may be tricky to be conscious of the macro and calorie counting but with practice, it will become like second nature. I also have a free nutrition guide that i can send to you as well, just send me an email or a dm.
Protein is your best friend
I never realized how low my protein intake was until making the conscious effort to implement more into my days. Did you know you are supposed to have about 80% of your body weight in protein daily?! Thats A LOT, to put that in perspective..someone weight about 120 lbs should be consuming roughly 96 grams of protein a day!
So moral of the story, focus on protein...it helps with the booty gains, keeps you feeling fuller longer and even helps with hair growth (hair is made from protein) ALWAYS have it on days you work out, preferably right after you finish a sweaty workout! And on non-training days, it is important to incorporate as well.
Girls can and should lift weights
We have all heard it and seen it all over social media by now, lifting weights will NOT make you bulky. It’s just not in the genetic cards you were dealt but lifting weights is the key to building that toned physique that you have been daydreaming about.
I used to be a cardio queen, spending more than half my time at the gym on a treadmill but then came the discovery of the love of weight lifting. It can seem intimidating but with each session of practice, your fears and insecurities will began to melt away. You will come out of that gym session feeling like the boss ass b*** you are! I encourage you to challenge yourself, I promise no one is watching or judging you...we all had to start somewhere. Think of that dream body & healthy habit you want and put it above any fear your mind is trying to tell you.
Grab that cookie and don’t feel bad
"‘Dieting” isn’t everything and to be honest it can do more harm than good when taking too seriously and in the wrong manner. Think about it, if you are craving a cookie all day and you keep telling yourself no, that is going to build up until one day you break and binge. It’s really all about moderation. So next time you have a craving, just listen to your body and give it one cookie, it doesn’t need to be the whole tray. Your body is craving for a reason and when you learn more about cravings, you will see it is a psychological translation to lack of vitamins and nutrients in the body, which you can read more about here. Life is too short and food is too yummy to be miserable, moderate don’t restrict!
Chug that water
Surprisingly a large amount of the population walks around dehydrated without even knowing it...crazy right. Which brings me to the next point, make drinking water a goal of yours everyday, a 64oz size goal. The benefits are there: improved energy and focus, decrease of cravings, your skin will improve and that’s just to name a few! Water makes up to 60% of our body, which means that as we go about our day, we lose water from sweat, tears (I hope not) and everyday functions. So it is important to replenish! Many studies have shown that our mind tricks us into thinking we are craving food when in reality we are really dehydrated.
Pro-tip: I use a hydroflask that is 32oz so finishing just 2 a day puts me at my goal but there are tons of cute water bottles out there that help with tracking water consumption. It’ll give you a cute and fun visual goal to attain everyday. Bottoms up babes!
Consistency is everything
You may not see the results after the first couple weeks but that doesn’t mean they aren’t there. The beauty of starting your fitness journey is not only the physical growth but also the mental. I promise when you leave the gym, you will feel so much happier knowing you dedicated that time to improve yourself and release those healthy endorphins.
With consistency comes results and before you know it, you will look in the mirror and be in awe with how far you have come both internally and externally. I am so excited to be along the ride with you on your fitness journey and am always in your corner when you need that cheerleader, accountability coach or friend.