Aaaaaaaaaaaaaaand she's back! At least for the moment. ;-) This blog used to be an outlet for me to share healthy recipes I found on the web or created myself, provide information about fitness and nutrition, discuss competing with the WBFF and share my workouts. It never kicked off as something big, but it was fun while it lasted. One day, the blog became more like homework and I began to despise it, or maybe I despised how much I didn't love it as much as I wanted to love it. Anyway, I thought of it today and figured, "why not pick it up again - at least for one post?" If I don't keep it going, oh well, but today I want to write again.
I'm often asked about different nutrition strategies...(i.e. "diets"). Let me be clear. I do not like the term "diet" in the way it is commonly used today. When I use the word "diet," I mean the nutrition plan for the day that will help me reach my muscle building or body fat cutting goals. I do not simply mean putting myself into a caloric deficit, by cutting out all the foods I love, to accomplish weight loss. That, to me, is not a healthy, rationale or long-lasting plan.
To put it simply, if you create a caloric deficit and provide your body with the proper nutrients, you will lose weight. If you create a caloric surplus, you will gain weight. If you keep your nutrients right at the amount you need daily to survive and do your regular activities, you will maintain your weight.
How do you figure out what your calories (macros) should be at? There are several calculators online that will do the equations and math for you. IIFYM.com is one of the most popular right now. Be sure to keep in mind these are estimated, base-line numbers. You will need to use the numbers provided (as exact as possible) to reach your goal for about 2 weeks and then adjust them up or down depending on your 2-week results.
There are several apps which let you track your calories and/or macros. I, personally, use myfitnesspal and pay the annual $50 to be able to set specific macros rather than percentages. If you don't want to pay, the percentages can get you very close to the numbers provided for calories or macros. Just keep track of the numbers you are supposed to hit and adjust up or down each day to hit them exactly (if you are really trying to be exact with it and see how the suggested numbers work for you). Keep in mind, the nutritional information on myfitnesspal and other apps are generally entered by other people using the app and can be wrong. Always double check!
This is a VERY basic overview of nutrition/diet information to give you an idea of how it all breaks down. If you have any questions, feel free to contact me!
"Keep It Sexy!" ;-)
Ashley
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June 8th, 2014
Hey everyone! I feel like it's time to talk about my slogan for the blog: "Promoting the idea that a fit body is a sexy body." This is matched by my catch phrase: "Keep it sexy!" at the end of every post. In other words, I'm telling you to keep your body fit. That was obvious, right?! Apparently not, as I've recently received a few e-mails asking about it. That's okay. Everyone understands things in their own way and I have no issue with explaining my point of view on something I created for all of you. :)
So, this leaves us with the next question: What, exactly, does it mean to "be fit?" A healthy fitness level (OR, "a fit body") is defined by numerous health organizations and personal training manuals (just google it ;-) as the ability for the human body to be able to handle whatever situation it is currently facing without a struggle. In order to do this, one's cardio-respiratory system, flexibility and muscular strength must all be within healthy ranges during athletic (or daily) performances. To push this even further, one's body fat percentage must be within a healthy range. It's possible to have a very low body fat percentage but be lacking in muscular strength OR it's possible to have a high body fat percentage and be lacking in cardiorespiratory endurance due to carrying the extra weight.
All of these areas affect each other and the ability to perform well in all of them equates to having a fit body. Of course, the term applies only to the activity one is participating in at the time. A basketball player may be known for having a "fit body" on the court, but if you put him in a yoga class, he may not appear as fit. Get what I'm saying here? This is why personal trainers or coaches should always ask you what your fitness goals are so that they can train your body to be able to handle them. :) If you want to be fit in more areas, you'll have to train for more areas - such as participating in a triathlon. In other words, if you want results, then put in the work! That's the only solution. No, it's not the easy answer, but the best results tend to come from struggle in my opinion. :)
So get out there and make your body fit! No excuses! Today is the day!
"Keep It Sexy!"
August 25th, 2013
Gotta love excuses right?! NOT! Get your cardio shoes on and get that butt in gear to reach your fitness goals!
"Keep it sexy!"
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