“whole 30” Diet & Exercise

This blog post sheds light on the “whole 30” diet itself and how well it works with ongoing exercise & new exercise regimens. I had a client who did this diet plan, along with this wife and expressed how it gave good results but over time they both were getting bored of the concept of eating the same foods daily, he expressed to me how strict the diet was, gave me some insight into the results it produced but wanted to know more information besides what he had researched because now they are both my clients at the gym & are looking to possibly start this diet once again along with starting their new workout agenda (will have been with me for a month now) and he wanted to know 1) my opinion 2) if it will help or hinder while he and his wife exercise 3) is it worth doing 4) is it something that can be adjusted so that they don’t run into the same issue of being bored of the same food 5) where to go from there once the 30 days is over . All of which were good questions and figured, I would post about it so that if others have the same thoughts, or questions, we could solve this together. 

Personally, I have never done this diet & I don’t recommend diets to my clients (out of my scope of practice) but to learn more about nutrition and teach good behaviors would be within my scope and help them prepare for the end of the road with a positive mindset and continued results. Hopefully the research I came up with you find helpful, feel free to also share it among your peers Whole 30 & Exercise

If any of you have more to add about this particular diet, please leave it in the comments — I love hearing personal experiences and stories (who knows, I might consider you writing a guest post about your experience with this diet) 

 

 

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Garlic Butter Baked Salmon

Good Eats!

Ingredients Needed:

  • 4 (6 oz each of salmon fillets)
  • 4-6 cups of broccoli 
  • 4 gloves of garlic (minced)
  • 6 tablespoons of unsalted butter (melted)
  • 1 tablespoon of light brown sugar
  • 1/2 teaspoon of dried oregano
  • 1/2 teaspoon of dried thyme
  • 1/2 teaspoon of dried rosemary
  • salt and black pepper
  • 1 lemon, halved 
  • chopped fresh parsley

 

Instruction:

  1. Preheat oven to 400 degrees
  2. Grease sheet pan with cooking spray
  3. Arrange broccoli florets and salmon on sheet pan
  4. Rub minced garlic on each fillet, set aside
  5. In a whisking bowl, whisk together melted butter, brown sugar, oregano, thyme and rosemary
  6. pour the butter mixture over the salmon and veggies
  7. Take half the lemon and squeeze it over everything and add salt and pepper
  8. place sheet pan in the over and cook for 15 minutes
  9. Remove from oven and garnish with parsley

I haven’t had salmon myself, but if salmon is not a fish of choice, feel free to sub it out for another kind of fish of your liking! Also be sure to follow Diethood for more recipes and alternatives to this recipe! good eats 🙂

 

9.12.18 Macro’s log

2AM (work lunch)

  • Two hamburgers with ketchup & mayo, velveeta cheese slices (one hamburger was bunless and no cheese)

No macro’s recorded. 

5PM: Work snack

  • 3 oreo cookies, Calories 160, Carbs 25g, Fats 7g, and protein 1g

8PM Dinner:

  • City blends 16oz shake (Get your peanuts here) Calories 428, Carbs 60g, Fat 11g, and protein 28g
  • Extra scoop of peanut butter for shake: Calories 90, carbs 3.5g, fats 7.5g and protein 3.5g
  • Ramen noodle with white rice, beef, fried eggs, broccoli, fresh green beans, white fresh mushrooms, white onion, sriracha sauce stir fry

Counting my Macro’s

Now, I have been tracking my macros since last Monday since I want to lose some bodyfat & still increase muscle mass. I usually follow my macros loosely, but this time, I am going to try my hardest to be more strict to present more results. The goal is to lose 9 lbs but to still maintain and optimal amount of strength increase. In this macro tracking, I will give you my beginning weight, body fat % and BMI (although BMI is not relevant to me since it doesn’t consider the muscle density). i also, will break down two separate macro goals because one will be for my moderate days of exercise & one will be for my light days of exercise. I have decided that I may even carb cycle so that when I am not working out, I am not eating an accumulated amount of carbs (I will eat less carbs on my rest days)  — that will be tracked as well whenever I get started & I will let you know. 

Now most people around this time are probably “bulking” or will be on their way to bulking fairly soon, but I will probably start bulking up more during Nov or Dec months (late bloomer) due to this goal I want to achieve now & in bulking, I will gain mass, yes, but I don’t want my body fat to spiral out of control due to it, so it will be a healthy bulk. Now along with body fat, I will weigh myself every 2 weeks because I don’t rely on the scale very often and don’t want to go back to bad habits, and because I know I will feel better after 2 weeks of weighing in vs one week. I am hoping to lose 9 lb by the end Oct the latest, but I think it will be possible to lose it quickly depending on how strict I am and how my workouts play out. I also have to consider the fact muscle weighs more than fat , so if my number on the scale doesn’t go down but my bf % does, I will be just as happy with the results. Wish me luck!

P.S when I start to bulk — I will set up new macros & carb cycling rules & share those with you as well, along with any other goals for my nutrition. 

Light Activity Macro’s Plan: (burn 200-400 kcal) for females 

  • Calories: 1876 per day
  • Carbs: 220g
  • Protein: 132g
  • Fat: 52g

Moderate Activity Macros Plan: (Burn 400-650 kcal) for females 

  • Calories: 2115 per day
  • carbs: 264g
  • Protein: 132g
  • Fat: 59g

Now some of you are probably wondering how about a macros plan for when you burn more than 650 cals; well I have one for that too, but since I haven’t yet tracked my workout like I will be doing now, I don’t think I am burning more than that necessarily due to the fact I haven’t been doing cardio (Friday was my first time doing cardio in a long time) so now I will add cardio in the workouts to give myself more room to lose that weight & body fat. My cardio won’t be the bigger picture, because I don’t want to lose tons of muscle , but it will be 20-30 minutes, and I am thinking about implementing it either just Fridays or possibly doing it Monday-Friday. We shall see, haven’t thought it out yet. Trial and error. 

Another goal is to have myself drink a gallon of water a day since I don’t drink enough liquids throughout the day. I always end up dehydrated and that’s not healthy, so I am going to push myself to do better with that. 

Beginning weight: 160 lbs

Beginning Bf %: 22.8 

BMI: 24.3 

All of this information was taken on 8/6/18 — tomorrow I will update it so it is closer to this date & is more accurate. 

Hopefully I can lose this weight and get my bf% down below 20 percent. ALSO, ALSO ALSO,  I will allow myself to eat out/dine out once a week due to the fact I want less processed food in my diet (obviously) and it saves money as well! win-win! The goal is to still have it meet my macros but that won’t always be possible & I understand that, so it’s almost like my way of itching my craving without feeling bad. Especially since the weekends usually hold my nutrition hostage due to social events. Portioning will be my BESTFRIEND when eating processed food, so that I don’t eat too much of it at once. Goals. 

Wish me luck! & if anyone has any questions, feel free to leave comments or email me. 

I may be looking at more nutritional blogs to help with my meal prepping during the week so I can add variety to my meals. 

Shay-lon

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer

Exercise Science Degree

Sponsored Athlete

Newbie Powerlifter 

Happy National Taco Day!

Name Your Taco!

national taco day 2

I want to know:

What do you like on your tacos?

Hard shell, soft shell, no shell?

Leave your answers in the comment section!

 

Guest Post: 5 Pros & Cons To Juicing

Hey Fit Community, 

I have another guest blogger, many of you probably already follow him but if you don’t, I hope this particular post will give you a reason to. I started speaking with Christian after about 4-5 months when I first started blogging, he was very social and shown a liking for me and my blog. I think what hit things off, is I was looking for someone to connect with in  the fitness community and while I ended up following others before him, he seemed to be the one that reached out the most to me at the time. We would continue to support each others blog content and talk about our goals within this community and after a long while, we developed a platonic relationship that soon led to us giving each other advice and pointers. I sometimes would blow off his advice and tips because I was not trying to blow up or become this instant famous blogger and YouTuber but after awhile I realized my potential and realized he was giving me a kick in the ass because he seen my potential too and wanted me to excel & I will forever be grateful for that because if he had not been the one to do it, I would have fell off this blog wagon and probably would have never created a YouTube channel nor knew how to access a following on social media. On some of my most overwhelming days, most stressful days, most agitating days, he made sure I was okay and made sure to tell me to not give up, to not walk away and to keep going and I just want to say Thank you Christian for that, thank you for being a great friend to me and thank you for seeing what I could not! It is my honor to have you as a guest blogger. 

His Blog Post: 

5 PROS AND CONS TO JUICING

by Christian Evans of ChristiansWeightSuccess.net

PRO’S:

1- GREAT WAY TO GET VITAMINS & NUTRIENTS TO YIUR BLOODSTREAM ASAP. 

  • Instant Energy!!!

 

2- BE CREATIVE AS YOU WANT

  • when I first started juicing I followed a lot of recipes.  Eventually I learned what tasted good & not so good for me.  I let my creative juices (pun intended) flow and started developing my own. See how creative you can be.  

 

3-  ITS A REAL PICK ME UP PROVIDES NEEDED ENERGY

  • It’s like an instant natural high.  Such a great feeling to have.  

 

4- ITS AN ICEBREAKER/ CONVO STARTER

  • There will be lots of people that are skeptical on juicing.  This is a great convo starter that could lead to the exchanging of ideas.  

 

 

5-  TEND TO MAKE HEALTHIER CHOICES OVERALL 

  • When you’re intaking fresh juices daily you tend to make healthier choices overall in your life, as well as diet.  You’re granted with a clearer mindset the more you juice.  

 

 

CONS:

  • THE CLEAN UP
  • Nothing worst than having to clean up your mess.  It’s draining.  There’s no shortcut.  You just have to face it and clean it up.  It’s all to prepare yourself for the next time you do have to juice.  

 

2- NOT KNOWING “WHAT” TO JUICE

  • The thought of not knowing what fruits goes with what veggies is all trial an error.  When you make a bad combo is one of the worst things because it’s produce you paid for and you just have to drink it.  Try asking questions to other people that juice to get some tasty recipes.  Here’s some recipes for you.  

 

  • Here’s all of my juicing recipes 

Just thought I’d share this with you 

https://www.youtube.com/playlist?list=PLthKs-2HQI0VxbTxhQfJ09X7qEXUEERtR 

 

3- DRINKING A JUICE EVEN IF ITS A NASTY ONE

  • Making a bad combo is something we all go through.  The thing is you csnt pitch it.  This is money you spent on produce.  Even though it may taste bad you never throw it out.  Just drink it.  Even though it’s nasty.  No juice left behind.  

 

4- PEOPLE LOOKING AT YOUR MASON JAR/ BOTTLE SAYING “EWWWW WHATS THAT?”😒

  • The human mouth has more germs in it than a dog.  People will still kiss one another then sometime a dog without second guessing it.  People will have the nerve to look at your Mason jar (sometimes bottle) of juice and have that “Ewww” face.  It’s like why question this wonderful, nutritious serving of fresh juice yet you exchange saliva with someone else.  It’s mind baffling.  Some people will try to throw shade at your juice but let them taste a little then see how they react then.  

 

5- IT HOOKS YOU 

  • Once you get into a rhythm of drinking the juice, you begin to feel better.  Your mood changes for the better.   If you ever get off track and stop drinking for a few days (in my case a few hours) you start to notice it.  It’s really a natural high you’re constantly chasing. 

 

 

There you have it.  5 pros and cons to juicing.  I love juicing.  It is part of my daily intake.  It is a way of life for me.  Please let me know how juicing has impacted your life.  If you’ve yet to start juicing and still have more questions, feel free to contact me. 

 

Thanks to Miss Shay Lon for granting me this opportunity to guest blog.

 

(small bio):

I lost close to 200 pounds within a ten month period so I want to help you be successful at losing weight. Come read how at ChristiansWeightSuccess.net

Do My Eating Habits Match My Exercise Habits?

https://www.youtube.com/watch?v=hZqvvNJ2lTY

Happy Monday Everyone!

Not too long ago I was asked on social media what my eating habits were like compared to my workout habits. As most of you already know, I workout on a normal week, 6 days a week with Sunday’s being my official rest days. Days like today where my womanly issues come between me and the gym keep me from going until my body feels much better (which should be tomorrow). I personally believe that it takes more than going to the gym everyday to have a healthy body and live a healthy lifestyle, it is true that one should take advantage of a healthier diet as well. I have chosen to do a video explaining what my nutritional life is like because it changes sometimes and since writing my last post on it, it has changed for the better I like to think. I will mention that not everyone has the same goals in mind and not everyone understands what “clean eating” means, because it means differently for tons of people, so my way of doing things will differ from all of yours possibly and that is alright! I don’t want people thinking that there is only one way of doing things, because I believe in doing what works for you and following your own lead in life and using others as a guide. Most of the “trendy” diets I have followed in the past didn’t work for me for the long term and made me more depressed that I could not handle it or stick with it for the long term (which should be the goal of anyone doing something for themselves, it should be something you want to do and can sustain for a lifetime) unless you are a specific athlete where your diet is changing constantly. I think more and more people are finding new ways to inspire people to eat healthier but the problem is, not everyone understands what it means to eat healthier and I am here to be completely honest with all of you about this: I DON’T ALWAYS EAT HEALTHY AND I PROBABLY NEVER WILL. I don’t always make the BEST decisions when it comes to food and that is something I am okay with because at the end of the day, I know the consequences and if I don’t like them, then I change my habits (which you will see that some of them I did). 

 

I hope if anything, this video enlightens you and gives you perspective and an idea of what my day to day eating habits are and possibly learn why I do what I do and how it works for me. Eating healthy never has to be hard, it can be as easy as you need it to be, just a trial and error and a way to explore different foods. I say variety is the spice of life – I am still learning to venture out and give myself new recipes, trying new  veggies/fruits, and exploring the different ways of cooking such foods as well. I won’t ever be perfect but sometimes I come close to what my body needs and sometimes I end up all the way in left field. “The hardest part about eating is trying to find ways to eat what you want without eating too much of it”. 

 

Your Fitness Blogger,

Shay-lon xxxx