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Category: Fitness

Friday Fit Tip: how to avoid a plateau

A plateau is defined as, when you reach a state of little or no change after a time of activity or progress. Most people have experienced a plateau during some stage of weight loss.

You likely got in a good routine, kept up your healthy habits and all of a sudden- the numbers on the scale stopped going down. SO FRUSTRATING, right??

Luckily I have a few tips to help you avoid hitting a plateau or to help you over a plateau!

  1. Switch up your workouts: If you typically do the same workout every day, you will likely see results for awhile. But in order to continue to see results, you need to provide your body with muscle confusion! This could be as simple as trying a new workout class, adding in some weights to your workout or trying a HIIT workout! Switching up workouts helps you to avoid a plateau, but also keeps you from getting bored of your workout.
  2. Add an extra 15-30 minutes to your workout: This tip goes along with tip #1. If you always walk on the treadmill for 30 minutes, try switching up your routine by jumping on the stair master for an extra 15 minutes. Use the extra 15-30 minutes to kick your workout up a notch and burn some fat!
  3. Consider cutting or adding calories: It’s super important to know how you are fueling your body. I like to use MyFitnessPal to track what I eat on a daily basis. When you are losing weight, your metabolism usually drops because your body now needs less calories to fuel a smaller version of you. According to MyFitnessPal, “the calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body’s current needs for weight loss. Make sure to revise your calorie goal in MyFitnessPal every 10 pounds or so.”
  4. Include a cheat meal: Once a week I have a “cheat” meal. I sit down and eat whatever I want in that sitting, usually, my choices are pizza and ice cream! Once I get up from the table, I’m done. I get right back to clean eating and good habits. This helps me stay on track by giving me something to look forward to AND actually increases leptin levels, decreases ghrelin and normalizes hormone levels. Leptin and Ghrelin are two hormones that influence appetite and fat loss. Leptin is the “satiety hormone” and ghrelin is the “hunger hormone”. This hormone optimization is what can help you avoid plateaus and see continued fat loss.

 

Have you dealt with a weight loss plateau? What was your best solution for getting past your plateau?

Friday Fit Tip: cut out added sugar

Happy Friday! Today’s Friday fit tip: cut out added sugar.

What is added sugar? According to ChooseMyPlate.gov, added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits.

Cutting added sugar will require you to read and understand food labels.

Why should you cut out added sugar? According to Eve Schaub, author of Year of No Sugar, “sugar is everywhere, it’s making us all fat and sick and almost no one realizes it.”

How does Fructose make you fat and sick?

  1. All sugar contains fructose.
  2. Fructose does not satisfy hunger, so you eat more food than your body needs.
  3. Fructose may not be used by any of the cells in our body, except the liver.
  4. Consumption of fructose has risen 341 percent in the last century and continues to climb.

To eliminate added sugar from your diet, choose fruit when you are craving something sweet. Also read the nutrition labels on your food and choose foods that are low in sugar.

Some sneaky foods that tend to have a TON of sugar in them are: pasta sauces, condiments, noodles, white bread, Gatorade, alcoholic beverages, etc.

Do you keep an eye on your sugar intake? What are your best tips to eliminate added sugar?

 

Sources:

-Choose My Plate, choosemyplate.gov

Year of No Sugar by Eve Schaub

Werk it out jams!

We all know how important music is for a good workout! I’m sharing my latest playlist for your next workout! Crank up the volume and sweat it out!

(This playlist has over 2 hours of music!)

Follow me on Spotify to check out my weekly playlists! Find all my fave songs under my profile ‘MSarbacker‘. What are your favorite songs to workout to? Share your favorites below in the comments!

MUST READ books to get fit

I’ve always loved to read. There’s just something about getting lost in a good book. I also love reading to learn new things!

When I started my health and fitness journey, I constantly was reading new books and blogs to learn more about nutrition labels, portion sizes, etc. It was around then that I stumbled across three books that I continue to read over and over again. In my opinion these books are must reads for anyone looking to lose weight or become healthier.

The EveryGirl’s Guide to Diet and Fitness: How I Lost 40 lbs and Kept It Off-And How You Can Too! by Maria Menounos

First off, Maria Menounos is serious #BodGoals. This book is so relatable. Maria is personable and talks about her process of losing 40 pounds and keeping it off. She lists specific meal ideas and workouts and talks in depth about suggestions for getting started. This book focuses on the average girl who lacks time, money, energy, and willpower to get in shape. Each chapter also focuses on one pillar of losing weight and keeping it off. I found this method to be super helpful!

The Body Book: The Law of Hunger, the Science of Strength, and Other Ways to Love Your Amazing Body – Cameron Diaz by Cameron Diaz

Do you remember when you took chemistry in high school? Sometimes things would be easy to understand, and other times, it was like your teacher was speaking a foreign language. Ya feel me?! Somehow Cameron Diaz breaks down the science of health and nutrition in an easy-to-read and easy-to-understand format. This book is chock-full of info on how to take care of your body for your lifetime. Diaz says it best saying, “In this book there is no such goal to reach in 7 days or 30 days or 365 days. The goal here is forever. And what you will earn is measured not in pounds or in inches lost, but in what you will gain.”

Younger Skin Starts in the Gut: 4-Week Program to Identify and Eliminate Your Skin-Aging Triggers – Gluten, Wine, Dairy, and Sugar by Dr. Nigma Talib

Your skin is the largest organ in your body! It needs to be taken care of and protected. I haven’t always taken great care of my skin, but this book opened my eyes to the importance of great skin care. Basically this book covers how good skin starts from within. The food you eat, the things you drink and the supplements you take are a direct correlation to how your skin looks on the outside.

What are some of your favorite fitness and health books? Are there any books that you continue to read over and over on your journey?

Friday Fit Tip- positive mindset

Happy Friday! Starting today, you can expect to see a Friday Fit Tip every single Friday! (Talk about motivation for the weeeekenddd!!)

Today’s Friday Fit Tip is a positive mindset.

A positive mindset is defined as “a mental and emotional attitude that focuses on the bright side of life and expects positive results. A positive person anticipates happiness, health and success, and believes he or she can overcome any obstacle and difficulty.”

On your fitness journey, you will face obstacles and difficulty. Maybe you have an extra cheat meal during the week, or miss a few workouts. Whatever the obstacle or difficulty, having a positive mindset allows you to accept that challenge and continue forward.

Obviously it’s not possible to always have a positive mindset- we all have bad days. But focus your energy on being positive as often as possible and facing any challenge that comes your way.

One thing that I do to remain positive is to think of each day as a fresh start. No matter what happened yesterday, tomorrow is a brand new day. Wake up, start fresh and conquer your goals.

2017- the year of YOU

2017 is going to be the year of YOU. The year you drop those extra pounds, feel good in your skin and take time for yourself.

It doesn’t matter where you are at in your life. Whether you’re single, have a house full of kiddos or are juggling multiple jobs. This is the year of you.

To set up the optimal year, it’s important to set goals. I like to set goals each month to keep me on track and keep me progressing.

When setting goals, make sure to set goals that are measurable. For example, instead of writing “Get in shape”, write something like “Lose 10 pounds by March”. This allows you to measure your goals and keep yourself accountable!

Here are my goals for January 2017. What are your goals? Email, Snapchat or tag me on Instagram with your goals and I’ll keep you accountable! 

Macy’s goals- January 2017
-Drink 1 gallon of water per day

-Workout 6 days per week

-Eat 5-6 small meals per day, consisting of primarily fruits, veggies and protein

-Dedicate at least 2 hours per week to self-care activities

-Get at least 7 hours of sleep per night

Monday Motivation

This is your week. A new day, a fresh start. The days are yours to accomplish your goals, to change your future and to be the best possible version of yourself.

Whether you’re looking to get in shape, get through your finals or simply to stay stress-free during the last week before Christmas- you are in control.

What will you choose to control this week? What will sacrifice to reach your goals? What will you do to better yourself?

In the wise words of Grant Cardone, “the average call me obsessed, the successful call me for advice.”

Become obsessed with your goals, with bettering yourself. This is your week. Make it count.

Top 5 apps to help you get fit

“There’s an app for that?!” — By now we shouldn’t be surprised that there is an app for pretty much everything. There’s even apps to help you achieve your health and fitness goals. Being able to access these apps on the go is huge for me. Here are my top 5 fave apps to help you get fit!

MyFitnessPal- an app that helps you track the food you eat! Did you know that medical studies have shown that those who keep a food journal DOUBLE their weight loss?! (MyFitnessPal) I love this app for tracking food, macros, calories or simply keeping a record of what I eat. Super easy to use, free and quick sign up!

Fitness By T- this app features full workouts, macro advice, motivation and links to Taylor Chamberlain’s Youtube channel! This app is a great resource to find most everything you need in one place. There are also in-app programs that are available for purchase if you are looking to take your fitness to the next level.

Couch to 5k- this app takes you from walking to running, and makes running seem EASY! Trust me, I’m not a runner and even I have enjoyed this app. Whether you’re looking to train for your first 5k, or simply want to switch up your cardio, this app is a great way to do so!

MiFitnessHub- an app that allows you to connect with others focused on healthy eating, working out and all things health/fitness! This is an interactive app that encourages community and even rewards you for posting photos/videos and interacting with others! Each photo that you post accumulates into points that are redeemable for Amazon gift cards. What could be better?!

Fitbit- if you are thinking about getting an activity tracker, I would highly recommend Fitbit! The Fitbit app makes staying active fun! There are weekly challenges that allow you to compete against your friends, options to track food, weight and more!