Happy Monday Wisdom

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9.11.18 Macro’s log

12AM Work snack:

  • Kroger Carb master Yogurt (Strawberry): Calories 60, Carbs 4g, Fats 1.5g and protein 8g
  • Kroger Simply classic trailmix (13 pieces) Calories 150, Carbs 14g, Fats 10g, and protein 4g

2AM Work Lunch:

  • 2 cheeseburgers (bbq) with mayo, ketchup, yellow mustard, 2 hot dogs with ketchup & yellow mustard and chopped onions
  • Potato salad 
  • Bottled water 

This was provided due to it being employee appreciation week. I could not record any macro’s for this meal

6:30PM Dinner @ Home

  • Ramen noodle, white rice, sriracha sauce, fried eggs, fresh green beans, broccoli, white onion, white fresh mushrooms, beef homemade stir fry

Could not provide macro’s for this meal.

9:30PM (Snack @ work)

  • 2 Hamburgers with mayo, velveeta cheese slices, and ketchup

No macro’s recorded. 

As you can tell, the whole day was full of carbs and protein, lol and fats. Not the best options for fats but carbs and and protein was g

Macro’s from Yesterday .. Day Two

Yesterday (well Monday) we had a labor day meal — that was brought to us by our job. I work third shift so it technically was on Tuesday when we ate. I made some bad decisions & could properly measure out the servings, and so without accurate count of macros, I decided to not post the meals — but I still wrote everything down for my own records because I need to acknowledge what I did eat. I don’t feel any regrets about it, the food was delicious and it was free, and I love bbqs. I could of chosen to make a better decision but I didn’t because in the heat of the moment, everything looked amazing. 

Tonight, some of the people I sit with at lunch and myself are ordering a pizza to share and again I won’t regret it because I love pizza — but I  am going to try to be more aware of the portioning of eating the pizza. 

Macros Log Day One

Nutrition Goals 

Back again for another post, this time it is for my macro’s log. I have finished up the day with all my meals & nutritional data. In the previous post I went over my macro goals for moderate and light activity days and my overall health and fitness goals. At the end, I will post what the macro goal was (light or moderate) and then post my overall calories, protein, carbs and fats compared to goal. I currently use a food scale & MyFitnessPal app to stay on top of things. If you would like to connect with me via the app, feel free! Enjoy!

P.S Mind you, my eating schedule times are odd because I work two jobs & one of the jobs being third shift, so I have to eat at times that I wouldn’t normally on certain days of the week. I do however pack my lunch for work– which helps with my eating habits. If you have ever worked third shift, then you would know how difficult it can be to eat after certain times and the risk of gaining more weight because of it. I usually pack light but filly foods. 

12AM Meal – Snack (during work)

  • Kroger carb master yogurt (raspberry flavor) 
  • Kroger Simply Classic Trailmix (13 pieces) 

Now for starters, I know many people will mention that greek yogurt is a better choice, but I am not a fan of plain greek yogurt unless it is mixed with something else and that all depends on what the something else is, so if anyone has ideas for that, please feel free leave the comments down below. 

Yogurt macros: Calories: 60, Carbs: 4g, Fat: 1.5g, Protein: 8g 

Trailmix macros: Calories: 150, carbs: 14g, Fat: 10g, Protein: 4g

2AM Meal- lunch break (during work)

  • Ramen noodles (no seasoning) with fresh white mushrooms, white onions, fresh spinach, and kroger thousand island dressing
  • baked chicken breast 

1/2 block of ramen noodle: Calories: 170, carbs: 26g, fats: 6g, protein: 4g

2 oz chicken breast: calories: 64, carbs: 0g, fats: 2.8g, protein: 8.8g

2TBSP thousand island dressing (kroger brand): Calories: 90, carbs: 5g, fats: 8g, protein: 0g

5AM Meal – Snack 

  • Kroger carb master yogurt (strawberry pomegrante) 
  • Kroger simply classic trailmix (13 pieces)

Yogurt: Calories: 70, carbs: 5g, fats: 1.5g, protein: 9g

Trailmix: Calories: 150, carbs: 14g, Fat: 10g, Protein: 4g

2PM Meal (lunch/home)

  • Kroger private selection sugar free whole wheat bread (2 slices)
  • Blue bonnet butter: 2 TBSP

bread: Calories: 200 calories ( 2 slices), carbs: 38g, fats: 2g, protein: 8g

Butter: calories: 120, carbs: 0g, fats: 14g, protein: 0g

5PM Meal- Dinner/home 

  • kroger psst long grain white rice, enriched (boiled) 149g 
  • boneless chicken breast (baked): 2.9 oz 
  • Kroger thousand island dressing: 2TBSP
  • kroger frozen broccoli: 99g

rice: Calories: 169, carbs: 36.6g, fats: 0.4g, protein: 3.5g 

Boneless chicken breast: calories: 80, carbs: 0g, Fat: 2.2g, protein: 16.1g

Dressing: Calories: 90, carbs: 5g, fats: 8g, protein: 0g

Broccoli: Calories: 34, carbs: 4.6, fat: 0g, protein: 2.3g

This was a light day of activity, no cardio. 

My results: 

  • Total calories: 1447 (under goal)
  • Total carbs: 152.2g (under goal)
  • Total fats: 66.4g (over goal)
  • Total protein: 67.7g (under goal)

Light activity MACRO goals:

  • Calorie: 1876 
  • Carbs: 220g
  • Protein: 132g
  • Fat: 52g

The butter is what got me on the fats today, which I will need to be more aware of for next time or find and alternative. It is normal for me to be under in protein usually and I am always shocked when I hit underneath my calorie and carbs for the day. I am not perfect this is all trial and error but normally I have a pretty decent routine. Still aiming to drink a gallon of water by the end of tonight. 

1 Year Job Anniversary

Yesterday was my one ONE year anniversary at the gym I am currently working at. Time flies when you least expect it and it doesn’t even feel like one year, I made this post in honor of the hard work I have done there but also in honor of the opportunities it has opened up to me along the way (big and small). I had always wanted to work at a gym, but was too nervous to apply for a job because at the time I wasn’t certified in personal training and felt as though I wouldn’t be good enough. Thankfully I took the dive and worked the front desk and got to know customers, made new friendships and even became close to the owner of the gym, which in the long run will be good for my resume and future pursuits. I am blessed that even though I wasn’t certified at the time, she allowed me to train clients and get the experience I needed so when it came time to train people once certified I would feel more comfortable. She believed in me, and that is what I appreciated most about this owner/boss, is the fact she believed in me and trusted me. 

 

I have dealt a great amount of responsibility since working at the gym — I close and open the gym on my own many times, I am trusted to train clients during my own schedule since becoming certified (I was certified by ACSM in April 2017) and she knows I get the job done when needed. I still work the front desk but I also train people when given the opportunity, and while I am still learning and still working on building my list of clients, I know if I had not made the plunge, I never would have opened this door in my life. While I do plan on moving at some point to a bigger city, this has lent me more experience to add to my resumes, and professional references to list. I love my job at the gym, I love coming to work and being part of this small team of employees. She has been the best boss anyone could ask for, one of my favorites to be honest and one of the most kindest and sincere people I’ve met. I have learned a lot about my boss through conversation, and I believe she has learned quite a lot about me as well. I have leaned some things about owning a gym through watching her interact with customers, and having asked questions to get a better understanding of how things work in a business point of view. I dream of one day possibly owning my own gym, and hopefully all the good qualities she has and the hard work she has put into her gym, I can take with me when it comes time for me to run my own business. 

 

I am so very thankful of this job – I work part time due to another job, but in working part time, it still has helped me financially recover and helped me to grow inside and outside in both my physical training and my social skills and my mentality as well. Sadly, she is looking to sell her gym after 10 years, for reasons I won’t go into — regardless of where things go from here on out with the gym, all I know is this 1 year has been one of the better experiences in my life. When it comes time to either shut the gym down or go under new ownership, it won’t be easy to adjust and it might take some time before it hits me hard enough to where I start to tear up a bit but it will be a chapter in my life that will forever hold a meaningful place in my heart. 

 

Thank you to all those at the gym who have pushed me to do better, who have been supportive, who have been more than gym goers, but like family to me. thank you to the owner/my boss for putting up with my stressful days and for being patient with me, for being kind, for trusting me, for allowing me to work for your company, for teaching me new things, allowing me to be myself at work and for granting me the opportunity of training clients with and without a certification. I am so very honored I had the chance to make this gym my second home 😀

 

Shay-lon 

I’ve done it again..

Forgot to adult for the week.. 

I think my weekly planner is getting sick of me going off schedule these days, I have a planner I use and lately have barely opened it — hints why I have been behind in blogging and studying; I should always check my planner because honestly. my anxiety starts to kick in when I don’t do things as planned and then have list of task that never got done because I have been fiddle farting around instead of adulting. I could probably complain all day, but it comes down to my time management and all my projects and goals.. I have so many projects and don’t utilize my time well (anymore) — well 2018, don’t give up on me yet… I plan on getting back on track when it comes to priorities and tasks (fingers crossed) .. but I am young, right? so I should be allowed to get off the beaten path every once in awhile without feeling bad.. BUT my personality trait doesn’t allow me to enjoy my youth when I am constantly trying to keep myself on a “perfect” schedule — pretending that it is possible to do so, so I don’t freak out. Thankfully I have friends and family who seemingly understand that I am crazy and my OCD and time management skills fight back & forth which causes the HUGE debate in my head as to what to get started on first. Externally I am smiling until I get home and break down.. but that’s a whole new story for a different day. Back to what is scheduled. My workouts. & if I am lucky I might be able to squeeze in some studying before work tonight. Hmm. Wish me luck. 

 

Oh & the next blog post will begin my workout sessions…. 

 
 

Shay-lon 

ADHD (mental health awareness)

Attention- deficit/hyperactivity disorder

mental health awareness

I knew someone who had ADHD all my life, but I didn’t realize what it was when I was younger, I just knew they acted “differently” in a way I could not express nor understand at the time, and not to mention they were taking meds – but when I got older my mom had explained to me why they were taking meds, and I still was unclear of the situation but had a better understanding than I had in the beginning, so with that being said, I know people who have mentioned to me that their child has ADHD and I know some adults do as well, or have been diagnosised with it, so I thought today would be the day to discuss this disorder a little further to gain some understanding and hopefully challenge all of you to share this with your peers and share your own experiences as well. 

 

What is ADHD?

Is categorized as a brain disorder that happens to interfere with functioning or development. 

 
  1. Inattention: a person who wonders off task, lacks persistence, disorganized and has difficulty sustaining focus
  2. Hyperactivity: someone who moves about constantly
  3. impulsivity: Makes hasty actions before thinking about them which could lead to harm or desire for immediate awards. 

Causes?

It isn’t 100 percent sure of what causes ADHD, but some things that are considered risk factors:

 
  • genes
  • cigarette smoking, drugs or alcohol abuse while pregnant
  • exposure to environmental toxins during pregnacy
  • exposure to environmental toxins at a young age
  • brain injuries, and
  • low birth weight

Said to be more common in males vs females. 

 

Signs/symptoms

  • Overlook details 
  • make careless mistakes on homework or during activities
  • problems with sustaining attention
  • easily distracted by unrelated thoughts or stimuli
  • forgetful of daily activities 
  • fidget or squirm in seat
  • run around or climb in situations that are inappropriate 
  • talk nonstop
  • problems waiting his/her turn
  • interrupt or intrude on others

This list not the whole list, but gives you an idea, but be sure to do your own research as well for other signs/symptoms. These are just some of the ones I know. 

 

Treatment:

  • Medication (stimulants and non stimulants)
  • behavioral therapy
  • family and martial therapy
  • parenting skills (for parents who have children with ADHD, this could be helpful in understanding how to handle the situation)
  • for kids: help them to make a routine of their day they can stick to, being clear and consistent, giving praise or rewards when rules are followed, finding ways to organize their binders
  • For adults: keeping reminders, making a routine of your day, using calendars, making list for different task, assigning special places for important things like keys. 

So while this information is on an individualized basis, be sure to speak to a specialist to obtain more information and do your own research on the matter to gain more understanding. If you enjoyed this post, be sure to like, comment, share and follow! thank you for reading. 

 

Fitness WonderWoman,

Shay-lon xo