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The Science Behind a Binge

Unfortunately, I feel that binge eating is becoming more and more common. It's a very real issue that seems to be inevitable in all "fitness" related topics (again unfortunately). It seems to be super common post competition because of the restrictions that is placed on competitors and without the competition as motivation, binge eating sets in and it literally feels like a black hole of depression. Before I delve into the purpose of writing this, I wanted to say that if binge eating is an issue for you then just know that I know the hardship and how deeply it hurts. It essentially consumes your life, your thoughts, and can be very debilitating. I do want to define a binge for the purposes of this blog post. I think that lately it's been overused. Overeating at a thanksgiving meal is not a binge. Having way too much cheesecake is not a binge. A binge is the overwhelming feeling that you literally can not stop. You eat and eat and eat to the point of exhaustion and you can't stop. You normally will consume so much food to the point of a lot of pain, nausea, and go to bed with shame. You are then consumed with guilt ....... and then you go through instagram and see what girls have it better than you and who you think have it all together. I believe this is a real problem. I could literally write BOOKS on the emotional ties to this however that is not the purpose of this post. This is not purely a scientific issue (as we well know, it's mental as well) however I feel that knowledge is power and knowing can help you make steps.

cheesecake

(This is proof that in fact I do eat cheesecake!)

The hypothalamus controls the emotional connection with overindulgence ESPECIALLY after a state of self restriction. We are taught from a very young age that when we receive something in excess that we love, this is a good thing. It alters the neurotransmitters in our brain to feel happy thoughts.

It all relates to insulin levels. When you restrict your food intake (most competitors or chronic dieters), your insulin levels are very low. When your insulin levels get super low, the hypothalamus (which controls mood and cravings) is more sensitive to the foods that we eat that will raise that insulin level. This goes back to the glycemic index of foods.

We are taught that we should "eat brown rice, sweet potatoes, oatmeal" because these foods have a low glycemic index. A low glycemic index of foods tend to keep insulin levels stabalized and can help with fat loss. This is why they are the "go to foods." However, there are very few people that can just live on sweet potato alone (I mean it's good but so are hashbrowns). When you eat a food that has a high glycemic index ( anything processed essentially --including rice cakes ), this can cause a spike in your insulin levels. The effects that occur at this point are comparable to  a heroin addict. That reaction of not being able to stop eating. You walk away but you literally just want to cry because it's so powerful. If you have ever "beat a binge" then let me tell you friend, you are AWESOME! You beat heroin addiction ;) If you have struggled or no anyone that has struggled, they may speak of the "triggers" that they can't have in the house. Think about those...most likely they are foods of high glycemic index. This causes the spike and the cascade of emotions.

glycemic index

(Just a little look at which are high and which are low glycemic index foods)

So, now I'll explain how I believe that we can stop this.

If you notice, many girls that switch to IIFYM (macro counting and allowing many different kinds of foods) seem to "beat" this binge eating disorder and many talk very openly about it. I do believe that the mindset of being able to eat many different foods is just liberating in itself but it all goes back to the neurotransmitters in our brain and the stability of the insulin release. Our bodies essentially want homeostasis and stability of that insulin. When your body has these high glycemic foods daily, it is able to recognize that and not go into "self deprivation" mode where the receptors are more sensitive in the hypothalamus. Your insulin response stabalizes. Your insulin release may not be as low as when you were eating brown rice, oatmeal and sweet potato only but the minimal effects of insulin on fat loss are not worth the risk of a binge.

Furthermore, binge eating DESTROYS your metabolism. I don't even like saying this because it discourages people that they are doomed for life. NO!! However, you can mess up years of building your metabolism with just a week of post show binge eating.  When you eat more and more food, your body will continue to produce insulin by the pancreas. Insulin holds onto everything therefore when you have an overproduction then your body starts hanging onto fat and sugar and stores it. Eventually, with enough binge eating, your pancreas will burn out and will not be able to secrete insulin which leads to diabetes.

Wow, I know this a lot to take in and if you have any questions feel free to comment below. However, with all of this said, the best thing you can do for yourself if this is an issue that you are faced with is:

1. Seek a support system. This may not be through a therapist but at least a family member or a boyfriend/girlfriend.

2. Stop restricting even if the binge occurs. It only continues the cycle.

3. I would recommend having foods with a higher glycemic index reguarly and not just on a "cheat meal" so that your insulin levels get used to this and don't have that spike!

I really hope this helps!

With love and peaceful eating,

Katie

 

 

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Macro Basics for Booze

So, I get the question about alcohol a lot so I'm going to spell out how to account for this in macros. I know, I know, you are thinking how ridiculous. Just give me a second.

This is for the person that wants a drink on Monday and Wednesday and Saturday.

Or the person that REALLY wants to stay on track but REALLY wants to have a drink too.

This is not about restriction. This is about making knowledgeable choices.

I will say the easiest way is of course, don't drink. However, everyone loves a nice cold....WHITE RUSSIAN? That's my favorite!

Here's a free tip on the house: Do 3 parts whipped cream vodka, kahlua, and baileys (not cream)! Thank me later ;)

Okay, back to macros!

Alcohol is a macronutrient. It is not a macronutrient that is listed on the nutritional label because it's not considered "essential to life." However, it has 7kcal/g. If you aren't familiar with macros:

Fat has 9kcal/g

Protein has 4kcal/g

Carbohydrates has 4kcal/g

If you take out myfitnesspal currently, you will see that if you look up "Bud Light" or "Vodka", you will find what you see below.

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If you will note, Bud Light has 6.6g of carbohydrates, 0fat, 0 protein and Vodka has 0g carb/0fat/0protein.

But wait, it has calories listed. Calories are made up of macronutrients. So how is their 0 nutrition and vodka but yet it has calories. If beer has ~7g of carb, then shouldn't it only have 28 calories??? The macronutrient missing here is pure ethanol.

So, I'm going to give you a run down of the numbers (stick with me) then step by step how to calculate for your special drink.

1gram of alcohol = 0.0352 fluid ounces

WINE   (6fl oz)                                     

1g/0.0352oz=Xg/6oz

X=170g x 7kcal/g=1190kcal

However, wine is 12% pure ethanol

0.12 x 1190kcal=143calories per 6 oz;

VODKA ( 1 shot = 30ml = 1 fl oz)                                                                                                                                     

1g/0.0352=xg/1oz

X=24g x 7kcal/g=168kcal

80 proof (40% pure ethanol)

0.4 x 168 = 67.2 calories per shot

BEER (12 fl oz)

12 oz = 340g

340g x 7kcal/g = 2380 calories

Avg 4.5% ethanol in beer

0.045 x 2380 calories = 107 calories per 12 oz

I KNOW I JUST LOST YOU! Just read below.

Step 1: Chart whatever drink in myfitnesspal by the ounces. Fit those carbs into your daily macros.

Step 2: Allow for the extra calories that are not accounted for because ethanol is not a listed macro.

Step 3: ENJOY!

Some drinks of choice that I get that don't have those EXTRA carbs and calories on top of the ethanol are:

Diet coke and vodka

Gin and diet tonic

Fresh lime juice and tequila

Champagne

Light beers

And when I'm at home, I make my own "whipped cream vodka and baileys" and measure it out! :)

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If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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Thoughts on a NYC long run

I'm pretty sure all runners can relate to this train of thought that I go through every week:

running

Oh happy day, I'm a runner. 

I'm so happy I run. 

Running is so fun. 

Let's settle in to this as this is going to be a long one. 

Just find that pace.

Lalala.

Maybe one day I'll do an ultra.

Look how cute that dog is. 

Oh my gosh, this song is my JAM! 

TSWIFT ALL DAY.

I don't know why everyone hates her. She's so great.

I'm close to Tribeca. I wonder if I could see her there today.

I'm surprised I haven't hit a mile yet.

I really do think I could an ultra one day though.

"One mile-pace 6 min 38 seconds per mile; split 6 min 38 seconds"

HOLY CRAP. I HAVE RUINED MY ENTIRE RUN.

SLOW DOWN.

My GPS must be messed up.

The wind is blowing kinda hard so maybe it thought I was going faster than I was.

Or maybe I'm just that good.

Actually no, because now I'm being passed by lighting speed mcgee to my right.

I suck. I'm the worst runner of all runners.

I hate being passed.

Maybe I could catch them.

Don't be obvious though as that would be awkward.

Is that my friend? Oh that is so my friend running.

Should I wave?

I should wave.

NOPE. NOPE. WASN'T HER. AWKWARDDDD.

Never waving again.

Am I going slow enough now? Let me check my watch. 8 min 30 pace.

Ahhh gotta speed up.

Settle in. Find your pace.

I seriously think me and Tswift could be friends if she met me.

Ever wonder which famous people are using the bathroom at this very second?

Is that weird? That is so weird. Why did you even have that thought?

I mean but they are real people.

I'm gonna eat so much food after this.

What could I make with my macros? Today is a 12 miler so that means I get like 75g extra!

TWO SKINNY COWS!!!!

No. I don't wanna spend all my money at one store.

I'll come up with something. It's gonna be epic.

Pumpkin. It should be pumpkin. I love pumpkin.

Seriously, I am so mainstream and cliche. Everyone loves pumpkin.

 I wonder if Tanner will be sleeping when I get home. 

Probably. 

I should make his coffee. 

Or maybe he should make ME coffee as I am running 12 miles. 

Okay taxi approaching.

Just run behind it as it passes. 

WHY DO THEY ALWAYS SLOW DOWN?

Clearly, I'm not going to jump out in front of your mr taxi driver. 

I had specifically calculated the time at which your cab would pass at which point I could go behind you. 

Great, he just threw off my time.

Should I sprint to make up?

No. That was a dumb thought.

These streets are so beautiful with no one on them. 

Ah, crap, a cramp. 

Breathe deep. Supply oxygen to the area. 

In through the nose. 

Out through the mouth. 

Why do I choose to be in pain?

Because the ENDORPHINS THATS WHY.

I don't have those right now though.

One foot in front of the other. 

Is that Heidi Powell? Oh my gosh!!! 

I'm about to meet Heidi Powell. 

Holy. Holy. Holy.

THAT GIRL LOOKED SO MUCH LIKE HEIDI!!! 

So bummed I almost met her but didn't. 

I cannot believe I have ran 6 miles. 

Halfway there. Push push. 

I cannot fathom those people that do 100 mile runs. 

How in the early world? 

Someday, I'll run ultras. 

OHHH SNAPPPP!!! 

I love this song. But I shouldn't. 

"TALK DIRTY TO ME. DA DA DA DA TALK DIRTY TO ME"

I should SO go to clubs.

Who am I kidding? Clubs are not my thing. 

I wonder what the service at church tonight will be on. 

I should really read my Bible more and pray more. 

I should use this time to pray. 

Dear Lord, You have blessed me so much.... 

IS THAT A RAT?

EWWWWW. OH MY GOSH ITS A RAT!

That thing was massive. 

8 miles. WHO'S YOUR DADDY? 3/4 THERE.

I really have got to answer all of those emails today. 

I need to do laundry too. I should probably clean too. 

I'll make a to do list when I get home. 

I should make a bucket list of races I want to do too. 

I wanna do Boston, Berlin, Chicago, Vegas...okay too many. 

Maybe I got like 50 marathons before I'm 50. 

Is that do-able. That means 2 per year. 

I could SO do that. 

I'm doing it. 

Wait, I want to have babies too. 

Maybe I should re-evaluate. 

OH HEYYYY!!!! 

That really was my friend. 

I should have smiled bigger.

I just somewhat feel as if my legs may fall off and my lungs may collapse.

Running this far sucks. 

I didn't mean that. I love you running.

Finish strong. Finish strong. 

Make this last mile your boss. 

My boss? Okay, that made no sense. 

I CAN'T BREATHEEEEE. I HATE RUNNING.

I LOVE RUNNING.

This last mile lasts so long. 

How am I still not there??

Still 0.4 to go? HOW??

This is dumb. I can do this. 

Go. go. go. 

DONE!!!!!!!!!!! 

I just ran 12 miles. I. am. awesome. 

I can't wait wait to run 14. 

 

 

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How I guestimate my macros and eating out

First and foremost, if you are using myfitnesspal (which is what I recommend to all of my clients) then you are dealing with a database with MILLIONS of restaurants. If you are going to a restaurant that is even a chain in one city, it'll probably still be in there so first type in the restaurant name in the search bar and see if it comes up. 

If the restaurant is in myfitnesspal

Step 1: Plan ahead 

Most of the time, friends and family will claim the restaurant that they are going to far in advance and that makes things really easy. You just get on google, and all restaurants are required to give nutritional values for all of their meals. Look through the different meals. Normally, there is a healthy choice area of restaurants but if not, no fear. No one should have macros so low that they couldn't work around this and just adjust for the rest of the days carbs or fats. 

If you have been wanting a steak, get a steak. You can just have less olive oil/peanut butter later. 

Step 2: Allow room in your day. 

Most likely, you aren't going to be going out to eat a lot if you are doing flexible dieting. It's just easier and you get more food if you eat at home so if you are going to be going out to eat, then you should put that meal into myfitnesspal at the beginning of the day and then you can work your other meals around those numbers. 

Step 3: Get a salad. 

It's not that big of a deal to get a salad. If you are following flexible dieting then you know you can fit some amazing creations for yourself when you get to the house and sometimes it's just easy to not get crazy and just get a grilled chicken salad. I do this quite often and then I go home and make a huge pile of pancakes ;) 

If the restaurant is not in myfitnesspal (I get asked a lot if I would still go...uhh DUH! This is flexible dieting therefore you are flexible with where you can go so YES! Go!) 

Step 1: Obviously, don't go buck wild. Don't think that your day is ruined just because you are going somewhere with no macro information. There are always healthier choices. 

Step 2: Pick something that you think would be the best fit for your macros. If the restaurant does not have information, I always go with the safer options.

Step 3: Get a salad. Haha! Again, I do this quite often as it's just easier to know that you are getting something good. You don't leave miserable and mad that you HAD to eat the bad food. Only you care what you eat, no one else really cares, so get what makes you happy mentally and physically. 

So how to calculate that?

Step 1: Put your thinking cap on. Think about the size of what you are actually eating. 

Step 2: Chart generics into myfitnesspal. 

I normally do this while I'm sitting at the table if I'm with my husband. If I get a salad, then yes, I count vegetables. I'm not going to just be like "oh I just had chicken" so if I had a garden salad then I would enter "2 cups lettuce, 1/2 cup cucumbers, 1/2 cup cherry tomatoes, 1/4 cup purple onions, 2 tablespoons cheese" 

You can of course get salads with or without cheese. I never get dressing. Not worth your time or macros. 

If you have something different than a salad, then this is what I do. For example: I went to a diner and I got an egg white omelet with veggies, turkey bacon and home fries. This is annoying but this is what I did:

I looked and thought "thats probably only one piece of turkey bacon." I also thought "If I cooked an omelet, how many eggs would that be" (Tanner and I actually play this game a lot). "These home fries probably were cooked in oil so I need to account for that" 

So this is what I entered: 

3 egg whites 

1/4 cup mushrooms

1/4 cup green peppers 

2 tablespoons sweet onion

1 piece turkey bacon 

1/2 cup Homefries-generic will come up and I look at a couple of options. I pick the one that has the most carb and most fat

The options for homefries didn't have any fat in them. I knew that was wrong just using my brain knowing they cooked it in oil so I added 1 tablespoon olive oil. 

Many times, Tanner and I have gone to get cheesecake. Again, some places have information listed. If not, I go in ounces. We brought a piece home one time and I weighed what an ounce looked like for kicks and giggles. Yea, cheesecake is DENSE and heavy. But it works now because now I know what an ounce looks like. So, I can have cheesecake and guess how many ounces I had and chart for it. 

This is not obsessive. This is having cheesecake while reaching my goals and who the heck doesn't want that. So many people will "judge" those counting macros because they think counting is consuming and that you couldn't possibly do it if you weren't obsessive. NO. NO. NO. They will just either 1) not eat the cheesecake or 2) Eat the entire piece of cheesecake and talk about the starvation no carb no fat diet they are doing next week where they don't eat anything essentially. That was exaggerated but you get the point. HAVE YOUR CAKE AND EAT IT TOO!!

I hope this helps you to allow yourself to eat out more and always to enjoy life a little more free!! 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

 

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Macro Madness Part 3

I think at first macro counting can seem extremely overwhelming so I just wanted to really simplify a few things about questions that I get a lot. 

I'm actually really excited to pour all this info on y'all! I think part of the reason that macros can be so confusing is that it's somewhat of a "fitfam" thing. I just googled "If it fits your macros" and "flexible dieting" just to see what comes up. Honestly, the information is not very good...at all. I can completely understand how you get overwhelmed and confused with how much crap information is out there.

I have gone through some of the questions on a big facebook group called "Female Flexible Dieting" and compiled that in this blog post. 

photo (3)

1. How do I know what my macros should be? 

Here's the honest to God truth. No matter what calculator you use or how much or how little you pay someone to calculate them, there is no scientific 100% guarantee that this going to be the exact magic numbers for you. I am a big proponent of getting someone to work with you. Try to find someone that you know knows their stuff and give them some of your time and money. It will be worth it. Here's why: 

They are going to know how to slowly tweek things as the numbers you originally receive honestly may not work. 

Those calculators can give you numbers based on population norms, but it does not take into consideration your metabolism or your goals. Some women have completely destroyed their metabolisms with dieting while other women can eat 2500 calories and still lose weight. 

photo (4)

For kicks and giggles, I calculated my macros. Yep, those aren't my macros. Not even close. My protein is way higher, and my carbs are slightly lower and my fat is higher than that. The point is, play around with it until you find what works best for you. Some respond better to a higher fat, some higher carb. EVERYONE IS DIFFERENT!

2. How long before I know if these macros are right for me? 

I think that you should give it 2 weeks on a set of macros. When you change, don't do anything drastic. Just change slightly maybe by even 5-10g of carb decreased. Try a carb cycle. You would have a moderate carb day most days, a low carb day maybe on your rest day, and a high carb day on your leg day.

3. Are these macros right? 

I think frustrations come from this question because it's been answered time and again. No one is going to know if they are right for you. Even the most elite coaches can not just look at a set of macros and say "yep those are yours" 

4. If I have this amount of protein or carb or fat left, what should I eat? 

Protein is one that people find hard to hit. I prep chicken and ground turkey at the beginning of every week that I throw in just about every meal but breakfast which I always make protein pancakes. I have cottage cheese, greek yogurt, quest bars for snacks and some ideas that you may not hear of often are that I will have deli meats, perky jerky (like beef jerky and can be found at Walmart or online), and Jack Links Beef Sticks (yes, high sodium, but this is flexible dieting).

Here is a great database on bodybuilding.com for that : 

http://www.bodybuilding.com/fun/nutrient.htm

 5. How do I fit fun foods in?

This is my favorite and most liberating part of this topic. 

If you are going to have something extra naughty then I always add that in at the beginning of the day. Many times, I personally plan these in advance. I will go to Saturday on myfitnesspal and put in "Shake Shack burger"--> I mean have ya had one? wow.

Enter this food before you even begin your day. This way you will have a good idea on how to adjust for the rest of the day. Most of the time, fat is going to be what you will have to adjust so just simply have less peanut butter that day.

image (2)

Reference: Instagram when I guestimacroed this aforementioned Shake Shack meal. 

6. This is just a tip. No one should be on a carbohydrate intake less than 100g per day. The only people that would be that low is someone coming directly out of a show. However if you are less than 100g per day then you probably shouldn't just jump right to 100g. I would just reverse diet and add 10g extra into your diet per week. 

7. Should I increase what I'm eating because I see these girls eating 250g-300g of carb and they look better than me? 

NO. NO. NO. The "fitfam" has made it look like that everyone can just start off eating this exorbitant amount of food and get results. It just doesn't work that way. These girls have spent a year of their lives slowly building their metabolisms to handle this amount of food while at the same time lifting weights so they are building muscle. Patience is the absolute key!! 

before after macros

January is right when I started weight lifting and joined an "eating clean" plan. So thankful for macros, but you'll see it took over a year to build the muscle. I've build calories from here, and am up to 2000 now continuing the build.

8. Macros just don't work for me. I'm just going to eat clean. 

Do me a favor and stick six. Give it six weeks at least. And when I say stick six, I mean like truly give it a chance and stick to your numbers and don't cheat and then blame it on your coach.

9. Explore, explore, explore! 

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Go to the grocery store and give yourself 2 hours. I'm not kidding. It's a blast! Maybe I'm weird, but I find this truly so fun. You find so many things that you are like HECK YES I CAN FIT THAT IN! Today for example, see below: Those french twists only have 30cal (9g C/2gF/0P) in them! That's great for a treat! 

Here was another great find at Target: 

cookies

Cookies by Enternmann's brand have only 6g C/2.3gF/0.3gP ! I have two with coffee every afternoon now! 

10. Just because it's deemed "healthy" does not mean that the macros are going to be good. 

This is a common misconception. There are all these amazing recipes out there but sometimes they crack me up. Organic this, organic flax seed that, whole wheat flour this and that. I have started comparing this uber organic-y muffins that people make to a box cupcake mix and quite frankly they are the same. The oat flour used in "cleaner" recipes may have a lower glycemic index (see post from yesterday) but if you are hitting your numbers daily, then macros work, plain and simple. 

11. How do I make this puzzle work?

Aim for 80/20. Eighty percent of your day should be whole nutritious foods with high protein. See protein recommendations above. Save fat by getting extra lean ground turkey. Full fat ground turkey will waste all of your fats. Yes, it's more expensive. So, is diabetes and a plague in your arteries from fat. When you first start, play on myfitnesspal...a lot. Plug different things in and just become accustomed. You'll find what works for your macros and you'll see that this numbers game isn't so bad after all. 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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Should I count net carbs?

This is a question I get ALL of the time. 

I will start this by saying if you do not want to read below, then the simple answer is no. I count all of the carbohydrates that are in the foods that I'm eating. If I'm being 100% honest, I pay no attention to fiber or sugar grams in the foods that I'm eating. Let me explain why. 

cookies

I guess the only real reason of this picture is to show you I eat cookies. Like.....everyday now. Haha!

To begin talking about carbs, fibers, and sugars, we must first explain glycemic index. 

Glycemic index is a numerical value that associated with simply what that food will do to your blood glucose levels. When they were originally associating values for this, a person was put on a fast for 12 hours and ate a food on an empty stomach and then the blood sugar was tested. They took an average of 10 patients for each food. ( On a side note: I know this is the best way to do this however there are certain foods that we would never eat first thing in the morning therefore their glycemic index may be different when combined in the stomach with other fatty foods but that's another blog post)

I'm going to keep this simple so: 

A high glycemic index will cause a more rapid rise in blood glucose levels and are digested quickly. Some examples of these are candy, white bread, cereal, pasta, chocolate.

A lower glycemic index will cause a slower rise in blood glucose levels and is digested much slower. Examples are this are the foods that you always hear are "healthy" such as brown rice, sweet potatoes, seeds, beans, whole grains and some fruits, Usually a lower glycemic index equates to a stable insulin response however this is not always the case however, lower glycemic foods are best for diabetics and stable insulin response has been shown to help with fat loss however this is debatable.

So, let's get to the point!! NET CARBS!

There are three types of carb--> effective carbs, non-impact carbs, net carbs

STICK WITH ME AND YOU'LL ALWAYS KNOW WHY! MY BRAIN HURTS TOO!

Effective carbs --> all of the carbs that have an effect on blood glucose levels (this is further broken down into simple and complex carbs) 

Non-impact carbs--> have no effect on blood glucose levels (neither high nor low). This INCLUDES FIBER! Fiber passes through the body undigested.

Net Carbs by defintion is non-impact carbs subtracted from effective carbs. Glycerol is a non-impact carb that was used as a sweetner in many products that did not have to be counted per the FDA as a carbohydrate source. That recently changed in the 1980's. When glycerol was changed to a carbohydrate source, then manufacturers had to come up with ideas to sell their products because the carb count jumped so much. 

The term net carb was coined by manufacturers to get away with using glycerol as a sweetener in their products, classifying it as a non-impact carb so that it is made to look as if the carbohydrate number on the food group is lower.

However, these non-impact carbs have calories!! You are still intaking the calories from these net carbs. Normally, the people that even care about net carbs are going to be those that are on a low carb diet. If you are on such a low carb diet that your body is in ketosis, then the non-impact carbs will be processed as effective carbs anyway so then that defeats the purpose. The industry is able to label their foods "low carb" because there has not been restrictions placed on this yet even though the amount of carb in them may not actually be so low. 

In the end, I know that this is not that serious. I just think it's important to be knowledgeable about what you are doing. If you are just simply trying to eat better and you see a food with a lower net carb then by all means, that's a great choice. However, if you are counting macros then stick to the full carbs and you'll have better results. 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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Let's let by gones be bygones

Today's post is one that I've went back and forth on for quite some time, but I feel as if we all reach that point where we reach a crossroads and we decide which way we want to go. 

The way that I have decided to go is for this to be my last post on my past. Now let me explain why. 

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I always felt that my past was what would fuel my purpose and my passion. The Lord has shown me otherwise. The Lord has led me in some amazing directions in the past year, and for that I am forever grateful. I have completely changed my life for the better in every aspect, however I feel like I am being tied down to a string that no one will let me live down. 

It's as if an alcoholic walks into the bar and orders a drink. Literally, all eyes on him. That's how I'm made to feel.

 

I do not count macros because I am restricting. I can almost GUARANTEE I eat more than most people reading this blog post on a daily basis. I do NOT count macros because I want to control my intake. I count macros because I want to better my future for me and my children. I want to increase my metabolism so high that I can remain healthy, vibrant, and active and not even think about it. I want to eat hot dogs with the kids at a ballgame. I want to have pizza and grilled cheese nights. Because of my past, my body didn't allow me to do that without feeling absolutely miserable so it's a slow process to come out of that.

This is such a touchy subject and one that someone will most likely comment and bash me because that's what people love to do when they don't know my life or anything to do with me, but I'll tell you this. 

I am healed. 100%. So many people say it's not possible but see the thing is, my God is bigger than your doubts. My God is bigger than your wordly views. I do not think about my body image ( literally EVER). I simply eat to train. I am passionate and I live to train.

I have been an athlete literally since I was 5 years old when I started playing soccer. I have played on high level competitive teams my entire life, I was a competitive cheerleader and I cheered in college. This led me into the adult life of wanting to continue being an AFL (athlete for life). I want to be a marathon runner, boston qualifier, triathlete, ironman athlete, sponsored runner, featured blogger, and a well known fitness professional. I do NOT want to be the girl that used to have an eating disorder. 

I simply feel I've reached my crossroads. I will ALWAYS be sympathetic. I will ALWAYS be the one that will understand your heart and soul and how deeply this issues can take root. I just simply feel it's time that I moved to a new era, one that I leave this one behind. 

Thank you for following me over the years as I grow, mature, and develop. Thank you for simply letting me share my passions with you. I am forever grateful. 

With love and letting go,

Katie

 

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Endurance Workout Split

biking brooklyn bridge run

So, if you have followed me for any period of time then you know that I have an evolution of fitness. 

I started out running a half marathon. I set a goal and I just did it. I remember the night before my race and just couldn't believe I had even agreed to do it. I didn't feel ready. Today, it just doesn't even seem like a big deal! Haha!

I went on to become a beachbody coach, but decided that I wanted to start my own thing and not be under beachbody. 

I set a goal that I was going to compete. I think it was that decision that really rocketed me to where I am now. I began lifting in January of 2013 and I never looked back. I loved running but the changes my body had with lifting were unreal. I just watched changes happen so fast. I actually got a stress fracture at around this same time so I HAD to stop running. However, I continued to do cardio 5x a week because that's what "everyone did" when they were prepping for a show (so I thought). 

The new trend has become to boost your metabolism that you don't have to do any cardio and just lift and eat in the correct distribution of carbs, fats, and proteins and your body will still look great! And this is true so rock on no cardio girls! 

However, I have always said that I will ALWAYS strive to be more athletic daily. I will always strive to reach crazier goals in fitness. I am not in this for aesthetics. I'm in this so that I can see what I'm capable of. With that being said, here is what my workout split looks like. I am currently continuing to lift to maintain the amount of muscle that I have ( I am happy and content with the amount that I have and do not want to make "gainz" ). I am also training for a marathon while starting to incorporate biking and swimming in slowly as well. 

Monday-shoulders/chest

Tuesday-Leg day and sprint work for normally 3-4 miles ( Keeping the hard days hard to try and not be sore from both)

Wednesday-Back/Abs/Run 2-3 miles

Thursday-Mid Week Run (5-6 miles) 

Friday-Power workout ( This is similar to a crossfit workout if you aren't familiar with my workouts) 

Saturday-Rest Day (sometimes I hit bis and tris since that's not much) 

Sunday-Long Run

I am not saying that this is the way to go however this is about 4 days of running, 5 days of lifting and the best way that I've found works for me. If I'm going out of town, I will tweek some things to make sure that I get all of this in. I also bike just about everywhere at this point. This is not included in my training but is just how I get to and from places. On Thursdays, I'm normally REALLLYYYYYY sore. I work this out in the mornings with a light swim. My apartment complex has an outdoor pool so I won't be swimming much longer as it's getting colder by the day. I may invest in a wet suit because I think it would be pretty awesome to swim when it's frigid outside just to say I did it. 

I don't claim to know everything, and never will but I sure love delving into new parts of fitness I never have before. It makes me come alive. Runners are an amazing group of people, and I'm so excited to get to know more of them as I continue doing more races! 

With love and endurance,

Katie 

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Finding The Lack of Balance

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So this may be the spin on the typical blog on finding balance.

There is one group of people, and that is the people that take it too far. I mean for their health though. They think they have to do cardio 2 hours per day and they eat nothing, and it's all to achieve this physique that society makes us believe that we should have. And that makes me sad and I really want to help those who experience this to find balance with friends and family.

However, then there are people (who I like to think that I'm in this category) who just simply freakin enjoy it. I live for this. I wake up with passion, I go to bed with passion, I think about it during the day. I've been that other group so I know the difference. My passion has absolutely nothing to do with my body. I'm 100% and I mean 100% content with my body. I've never been at such peace, but my passion is for seeing how much I can accomplish physically. I want to push myself to depths I never have before. I want to show others to fall in love with fitness and do to the same.

So, here's my point. Not everyone wants it, but I would personally like to say I don't mind not having balance. Now let me explain before you get all huffy!! If this is your life, your passion, your desire then stop making excuses for yourself. Stop not wanting to be the girl at the table getting a grilled chicken salad. OWN THAT GRILLED CHICKEN SALAD!!! 

If someone is into music, we don't ask them to control the amount of concerts they go to. If someone is into cooking and baking, we don't ask them to stop posting pictures of the new cupcakes that they have made or the cooking class they go to. 

If I want to workout for 2 hours per day, then I probably will. This doesn't happen often (at all) but sometimes I fall in love and get excited about what I'm doing. Sometimes runs take 30 minutes. My longer runs might take 2 hours. This isn't about my body. This is about my passion. 

Call me obsessed. Call me unbalanced. I'm living my dreams every day, but I hope you'll join me. I'm tired of being "embarrassed" by it in person with people. I'm tired of thinking I have to explain myself when I get a salad because I just left my house where I ate a huge meal that they don't know about and they think I'm just not eating. 

I'M GONNA OWN IT! 

With love and passion,

Katie

**This was inspired by my sweet mom, who in the midst of my tears one night for thinking everyone thought I was crazy, snapped me right out of it with her encouragement to unapologetically OWN IT!!!**

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What if I've hit a plateau?

Okay, so I get this question a lot so I thought I would write a quick blog on it. I know that sometimes you want to give up, but the biggest thing to do is to NOT. I see far too many people get right to the edge of where they are going to break down the doors and then they give up! Rush through the finish line this time!!! 

 

So, once you have macros and you've been doing them for like 4 weeks now and you kinda feel that you are at a standstill, what do you do? 

There are tons of options and everyone is going to respond differently. Having someone guide you I think is super important just because they are going to work with your numbers when you may feel there is "nothing else you can do and you'll never succeed."

It's not cut and dry, so that's why this may seem a bit vague but that's also why you have to be patient because there is no one size fits all. 

Three things that I would try if you have hit a plateau: 

1. Carb cycling 

2. Increase fats super high and decreasing carbs (paleo style but some respond better to fats) 

3. Decrease your carbs by 5g for one week and increase by 25min of HIIT. 

I know this sounds simple, but I think that we over complicate things. I think America has created this all or none thing where if you aren't getting results in one week - one month then you should just cut everything out and start eating nothing. You will most likely lose weight. .You will also destroy your metabolism ( I'm the case study). 

 

Low calorie works. It does, but it's not the only way. It's the miserable way, so choose another way. Take things slowly. Be patient. Don't cut all at once. 

Carb cyling --> On your rest days, try decreasing carbs by 20g. Dont' get crazy and just go no carb. Your body will just reject you most likely and the next day when you go back, it will retain all that water. 

Fats --> Switch the percentages of fats and carbs. This is actually one I don't recommend but I have seen it work in some people. You could be that rare one, but I wouldn't try it. Fat is absorbed differently, and carbs are more utilized for energy and won't be stored the same. So last line option if you wanna give it a go.

If your carbs are at 150g then just do 145g for one week. You may hardly notice the difference but you may see drastic differences in your physique!

 

As I stated earlier, this was vague but it's not as cut and dry as we wish. Find someone to help you if you aren't sure!!! <3 

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

 

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Tips for How I've increased my Diet by 500 calories with 0 weight gain

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I know that there are many different tips, and many different ways to do this. I'm simply sharing with you what 100% worked for me. This is the second time that I've tried to do a metabolic reverse and the first time, I gained 10 pounds. I'm going to share some key pointers on how I did it this time. I'm not afraid to share every thing that I do because I know that if you want to work with me and for me to provide a plan for you, then you will come to me because I will care for you and love you and show you every step. I first want to show you that I have the knowledge to get you there.

1. Biggest Key: TAKE IT SLOW!!!

Don't be in a rush even though I know that's hard. Be patient. My reverse has only been 4 months even though it seems longer, and I have only went up by 500 calories in that time. That's not your typical reverse. I feel like that's why I haven't gained. There is no scientific study saying that 10g of carb and 2g fat is what you increase each week, so I only did 5g of carb and 1g fat. Over time, this adds up.

2. I don't have cheat meals.

I'm just being real with you. I've found that I would just rather prefer to fit things in than do some all out feast. If I want a burger, I eat half of a burger and fit it to my macros. If I want ice cream, I have it. If I want cheesecake, I have it. If I want an alcoholic drink, I have it. I normally guestimate on things like fries, pizza, burgers, ice cream and I normally have only a few days per week of guestimation.  This mentally does not work for many people. I find it makes me happier. I don't deprive myself like AT ALL. I just make it fit because if I can then why wouldn't I?

3. I don't increase every week.

The every week increase is something that I think is hyped up too much. This is just something that was given as a relative tool for you. This just simply means that you need to increase so slow that your body doesn't notice. As I've gotten higher in my macros, I have noticed that I don't think that my body has had enough time to adapt to all of the new food so I go another week on the same. The macros I'm at currently, I have been for 3 weeks. I FINALLY feel ready to go up again (based on hunger and the water weight coming off from excess carbs), and so I'll go up again tomorrow.

4. I listen to my body.

I have had so many people say "I had extra protein at the end of the day, so I just chugged a protein shake." Well friends, that's cray cray. And that's gross...I hate protein shakes (ironic, I know). This only happens maybe once per week but there are some days where I'm just like "you know what, I'm so full and sick of eating today" and I don't meet my macros. It's not a big deal. I do the next day and it's fine. Like I stated previously, I don't recommend this every day but if it happens, don't fret. This also goes along with the above. Know your body and know that you feel so full and wouldn't even want to increase if you could so wait another week.

5. I keep my fats lower and protein consistent.

I actually think this has been a big reason for success. I have talked to a few other people who have done this and felt the same way. There is no reason that I need 100g of fat per day. Our bodies just don't absorb fat as well, and it is not utilized for energy in the same way that carbs are, so I just choose to continue to increase carbs at this point but keep fats the same. I also have not went up 1g in protein since I started. I don't think it's necessary ( for me and my goals) to have huge amounts of protein. I treat protein goals the same as carbs, I hit them exactly and don't just 'go over on accident'. Read next tip.

6. I hit macros exactly.

"Wow Katie, you're ridiculous." No, I think it's fun!! It's a puzzle every day and I normally work it out at the beginning of the day. If this stresses you out and you feel controlled by numbers then that is one TOTALLY different issue, but I'm just saying that I see many people say that they hit their macros within like 20g and that's just not what works for me. To do this, I eat many many mini things. If I need more carb, I add 3 or 4 goldfish on my pancakes or 1-2 oreos. If I need 2 grams of fat, then I eat 1/2 teaspoon of peanut butter! hahahaa!! I know, it's cray. But I'm just being transparent.

7. On the note of cheat meals, I do have a 'non tracking day' per week.

This is normally on Saturdays, and like I said before, I guestimate. I don't go crazy. If I have cheesecake at lunch, then I'm not going to have steak for dinner. That's too much fat and not enough carb so I'm mindful of my choices and get balance but I also have whatever I've been craving.

8. I never binge.

This is huge, huge, huge. Your body loves homeostasis. I know this is easier said than done, but those extremes when you binge just confuses the hell out of your body, and it fights you. I've read so much research on how much binging slows down your metabolism, and ever since reading all of that, I'm like NOOOOO THANK YOUUUU!!! Going from one extreme in weight to another then back to the other extreme of weight gain again is so so bad for your body. It's better to stay overweight then to be overweight, super skinny, then overweight again just strictly from a metabolic standpoint. So, again, I stay consistent.

9. I don't miss workouts.

I workout consistently 5-6 times per week and it doesn't matter my schedule, it happens. Some workouts suck, and I have my bad days but I don't make excuses. I get my butt in the gym and I do work.

10. This isn't a tip but to answer my most commonly asked question: How much cardio do you do?

I do more than your average fitspo. This has nothing to do with my metabolism increase, but I want to be an athlete. I want to run a marathon. I want to do triathalons, high ironmans, etc. This is all personal preference. I feel as if people ask about cardio because they want me to tell them that I stopped doing it. Well, I didn't. I do about 3-4 times per week. Two of those days are HIIT. I used to only do one long run day. I'm looking to train for a marathon soon so I've started doing two days of steady state running. One is a midweek run and the weekend is a long run (currently at 8-10 miles). However, I do not put this in my metabolic adaptation program because I do not think that this is necessary to have success. It's just what I prefer and my goals.

11. I don't change my caloric intake based on exercise.

I think carb cycling works and I'm not saying that it doesn't. I'm just saying I don't do it.

12. I never meal time.

I eat when I'm hungry. I fit this to my macros.

13. I am a nazi.

I used to not be a nazi. I used to be a lot more relaxed until I started this reverse. I wanted my body to be a science experiment and it has been. I don't just say "oh this massive amount of pizza is okay because it's just one time" or "I'll just go get drunk with friends tonight." I literally fit everything to my macros. Do I plan on being that way forever? ABSOLUTELY NOT! The entire purpose of this is so that I can get my metabolism so high that I don't track food AT ALL, but it's a very slow process.

To wrap this up, I think the biggest things to note is this: I go really slow, I don't binge, and I stay consistent beyond measure. Lately I have been really discouraged and not wanting to do it anymore because honestly, it's a lot of work and dedication. However, seeing these two pictures beside one another and thinking about the future with my children when I won't have to think about a thing because my metabolism will be so high, that makes this all worth it.

I really want to help anyone and everyone do this. No matter what your weight is, you can start this. Everyone can always increase their metabolic rate, and Tanner is another example of someone who has an incredibly high metabolism but he is working on increasing his because he has seen my success and happiness with it. I have a metabolic adaptation program that is $100 one time fee to work with me for 4 months on increasing yours. You will be taught how to count macros, how to fit fun foods to your macros, and I'll give you macros in a spreadsheet that increase weekly. You'll also get workouts that go along with this and your cardio amount will be 3-4 times per week and HIIT workouts that will decrease throughout time as we work on your metabolism. You'll be provided with all workouts. You can get this at www.katiesfitscript.com/services.html <3

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Good fat, bad fat, short fat, long fat

Okay let's talk fats. Put your thinking caps on. I'm gonna keep this short, simple, sweet and to the point! Side Story: I used to be so afraid of peanut butter because it was so dense in calories that I would buy the packaged nab crackers, and scrap the peanut butter off and eat the cracker. Wow, how simple knowledge of nutrition will change you!

What are your bad fats?

Saturated and trans fats otherwise referred to as solid fats. These can be found in red meats, butter, and other packaged products. These fats have been shown to increase your LDL ("bad cholesterol") and lower your HDL ("good cholesterol") leading to a higher risk of cardiovascular disease.

What are your good fats?

Unsaturated (monounsaturated or polyunsaturated) or omega-3-fatty acids are your good fats and these are liquid at room temperature. These fats include oils, nuts, seeds, avocados, fish, etc etc. Good fats are shown to help reduce the risk of cardiovascular disease, lower cholesterol and triglycerides, help keep insulin and blood sugar levels controlled, and also possibly shown to help blood pressure.

 

AVOCADOS FOR THE WIN RIGHT? Okay, let's delve deeper. Why do we care?

I'm gonna just be honest here. Do you care about your cardiovascular health or do you care about your physique? I care about both, and so I try to keep the balance but I'm also 24 years old, and I don't think that all of this matters. If you are someone at high risk of cardiovascular disease or you are someone who has had issues with your cholesterol, then YES you should pay attention to this.

However, if you are walking through the grocery store, they will put NO TRANS FAT on their potato chips and without even realizing it, you subconsciously think, "Oh that's healthier, so I should buy that." You know that's not going to do ANY difference for you, right? Side Note: No food has trans fat so that's just marketing.

I am 100% about health and focusing on labs, but I'm also about the truth and the truth of the matter is "health" and "body image" are a blurred line. Do you HONESTLY care about your LDL level? Let's be real.

I probably will never eat an avocado again. I just don't LIKE them so what is the point? I think we torture ourselves with these things that we feel we are "supposed" to eat. Delve deeper into the WHY!!! This doesn't mean I'm going to eat ONLY trans and saturated fats however it does mean that I know that if I eat those, it's not going to hinder my progress and I know I have a balance so I'll remain healthy.

Last but not least, avocados have "healthy" fats so everyone's all about the guac these days but do you knowwwww how much fat. It's unreal. An avocado has 29g of fat!! That's the same as 6 oz of steak so is that even a real question of which I'd rather eat?? HA!

So what is my recommendation? Balance. As usual, that's always going to be the answer. Eat natural oils, almonds, and guac. When you have the juiciest delicious steak, it's not going to affect you any differently than the raw unsalted whole natural almonds that taste like chewing on a piece of bark did.

And if you don't have blood pressure issues, eat some dang honey roasted almonds and enjoy your food!!! HEALTH IS NOT MEANT TO BE MISERABLE!

With love and peanut butter,

Katie

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P.S. For all the haters, trolls, or otherwise wise guys out there, I'm aware that a stable insulin levels are shown to increase fat loss. I also know that unsaturated fats help to stabilize insulin and should be noted in diabetic patients. So feel free to enjoy your bark, I'll take my steak ;)

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Aspartame --> The Horror

Okay, if you have followed me very long you know 2 things: 

1. I do consume artificial sweeteners with pride 

2. I go straight to the source (clinical trials) to tell you why 

Aspartame was originally "discovered" in 1965. He was preparing an intermediate step in a drug formulation and licked his finger (yea I know weirdo right HA) and discovered that whatever that taste was, was really sweet. 

And there it began... 

It was approved in 1975 based on many different studies however it was pulled from the market in 1980 due to tumors found in rats that were undetermined whether they caused harm in humans. 

That's when the rumors all began running rampant. Everyone was TERRIFIED of aspartame, and people ran as far as they could get away from it without even really consulting the REAL data which CLEARLYYYY stated that it was UNCLEAR but just to be on the safe side, we aren't going to approve it. 

To date, aspartame is thought to be the most widely studied food chemical. If you go look for data, you could literally read for days and days and I don't claim to have read every single study (ain't nobody got time for that). In 1996, the FDA released a statement that after intricate studying, aspartame was found to be safe even in consumption of what would be considered "toxic levels" (like 11,000 sodas per day).

I will give you a quick run down of the most typical fears of aspartame so we aren't here all day: 

1. Does it cause cancer? The thyroid tumors that were found in mice was due to a specific enzyme that rats have that we don't. Many many studies have been done on tumor growth and no difference is seen every single time.

2. Does it cause neurological defects or seizures? No. The study shows insignificance. I don't understand how these rumors even get started when you go to the study and it concludes that this was a false claim. 

3. Does aspartame cause you to inadvertently gain weight from hunger and cravings? NO NO NO! This one just annoys me. It's a negligent caloric intake but it has this bad reputation for causing you to crave more sweet products. That's just simply not the case in clinical trial and everyone that was put in the studies were shown to LOSE weight when the only thing that was replaced was aspartame. The ORIGINAL study had no patient control factors so the patients that were intaking aspartame could have also been pigging out during that time and they didn't control for this. It was a study of about 20 patients, but yet people believe it like the truth of the Bible. 

4. Does aspartame give you headaches? This is something that is the most common side effect of aspartame and I can even attest that I feel it causes me to have some headaches. This is a discomfort therefore if you are having migranes and are consuming lots of diet soda, it's something to consider. But the headaches aren't associated with any sort of damage. It just simply causes some different inflammatory changes causing the blood vessels to dilate.

5. What products contain aspartame? This one is funny because people act like they avoid the artificial sweetener packets and diet soda and they are avoiding aspartame. It is in EVERYTHING. Some individuals have a true allergy to aspartame, and that must be HARD because it's unavoidable. 

6. Do I work for Diet Pepsi or Diet Sundrop? I wish!!! ;) I'm kidding and I'm trying to endorse these products. They contain an acidity that I haven't looked into as much and I'm not telling you to go out and consume tons of it however if you want one, it's not a big deal. You aren't going to die. One study was actually done in rats where they injected the equivalent of 11,000 diet sodas into one rat over the span of 10 years looking for tumor growth. Nothing. You heard right....NO DIFFERENCE!!! 

 

Aspartame is also not the only sweetener as you know. There are many other formulations, and they have been studied and found to be safe as well. 

I feel as if when people are trying to make healthy changes in their life, they begin cutting everything. They do a sweeping generalization and cut out everything enjoyable in their lives. Just focus on changes that aren't so devastating, and right now, don't focus on aspartame. You'll be okay!!

This was a really quick rundown from just the top of my head. If you would like the actual articles, you can find these on pubmed or I can send you links of any individual study that you would like to read for yourself and see that I'm not just pulling a fast one on you! :)

I drink diet soda every day. I use sweet n low every day and I don't feel unhealthy because of it.

With love of aspartame,

Katie 

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12 Tips for the Macro Newbie

So, you get macros from your coach or friend or website (which I don't recommend) and you are left with the thoughts of "Well now, how do I fit things into these numbers? I'm lost. I'm confused. This is going to take me hours upon hours" I wanted to share a few key things to help you get started!

1. It's not as hard as it looks. It's a puzzle and it's kinda fun. You look at labels, you scan in labels into myfitnesspal, and these numbers are added together for you by myfitnesspal and you try to hit a total for the day!

When you go into your diary for the day, it will have a circle (pie chart) icon in the bottom right hand corner. Click on that. That brings you to the screen below. Click on where the arrow is. This takes you to your daily totals.

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2. Most likely if you are given numbers that are of any worth, your protein will be very high so you should aim to have protein at every meal. I prepare all protein in advance, and save the carbs for whatever I'm craving on that day. Constantly in my fridge you will find: cooked chicken, cooked ground turkey, cottage cheese, plain greek yogurt, eggs and I just add these into my different meal choices and recipes daily. My other protein sources I keep on hand not in the fridge are low sodium tuna packets and quest bars (which also contain good amounts of carb and fat).

3. Sweeten things on your own. I buy everything sugar free. This is not so that I can restrict myself. It's simply so that I'm able to eat more VOLUME to fit my numbers. The more food the merrier for the least amount of macros! That's the goal so you find tricks! Buy PLAIN greek yogurt and sweeten it with artificial sweeteners (I don't believe they are bad for you and I will write about that research on another day). Then I add vanilla cupcake goldfish instead of granola.

4. Find substitution recipes. If you are craving something, I guarantee you there is a recipe for it on instagram with the same frequent ingredients that you should keep on hand: protein powder, oats, plain greek yogurt, vanilla extract, baking powder, coconut flour, and egg whites

pumpkin pancakes

5. All Walden farms except for their pancake syrup is disgusting. Don't waste your money. However, their pancake syrup is THE BOMB.COM PHENOM. It's hard to find in stores, but you can always buy it online and I find it's actually cheaper that way.

Walden-Farms-Pancake-Syrup-Calorie-Free-072457880665

6. You want a protein powder that's less than 10g of carb per serving size, and you want to add it into recipes. Please tell me if you are a human being that likes protein shakes with just water or almond milk because....yuck. I do however use it for recipes! "But Katie, what do you have post workout?"---> I eat real food. I have chicken, potatoes, and broccoli.

7. Some things that should be a staple for you are unsweetened almond milk (1 cup is only 2.5g fat, 0.5g carb, 1g protein) , fat free reddi whip, low carb flat out wraps or other low carb wrap options, and spray butter! All can be added in so many different variations to things for virtually no macros. (Note: I've heard of people getting crazy with spray butter though like pouring it on things to which I used to be guilty, and just beware that it DOES contain massive amounts of fats if you aren't just doing sprays)

8. Many mistakenly think that because chicken is a "protein" and peanut butter is a "fat" that you just associate them as such. NO WAY JOSE! Peanut butter has carbs and proteins and chicken has fats so you need to log all of this in myfitnesspal. It will do the adding up for you.

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9. Don't think that you have to eat the entire serving size, and you can normally put in crazy serving sizes into myfitnesspal. One of my serving sizes is 1 goldfish. Obviously, I never eat just one but that way I can just add in however many I do put in my yogurt whether it's 3 or 6 because the normal serving size is like 52 and that math is just too hard.

smore goldfish

10. Everything has a calorie. Yes, you count veggies. I actually count gum as well which has helped me to stop chewing an entire pack per day. An entire pack is 30g of carb. That's the equivalent of a skinny cow sandwich. I'd rather have the skinny cow!

11. Don't count net carbs. Again, that's a scientific blog post for another day but it's a waste of your time and you won't get anywhere. That was a made up term by companies to essentially sell you more product by making you think it's healthier.

12. Just because it's deemed "healthy" does not make it macro friendly, and just because it's macro friendly does not make it nutritious for your body. Fruit has tons of vitamins and minerals however it also is LOADED with natural sugars and CARBS! A banana and a skinny cow hold the same amount of carbs and your body will essentially metabolize them the same. The skinny cow sandwich however is not going to provide you with the vitamins and minerals that the banana will but your body in strict terms of aesthetics will respond the same.

I know it seems overwhelming however it is not. Think of it as a game and a puzzle and I think it'll become more enjoyable. Look for ways to get the MOST out of your macros every day and play around with numbers with foods you may not even ever eat just to see if you could fit crazy foods into your macros such as burgers, pizza, hashbrowns, french fries, cheesecake, etc etc because I eat these foods ALL the time in certain serving sizes to fit my macros :)

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

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Food and Other Drugs

How many of us make food a drug? Can I get a show of hands? I have discussed with others that I would venture to say that 99% of women at some point in their lives will form some form of relationship with food ( whether it be extreme or not) How sad is that? It breaks my heart.

So yesterday was an awful day. One of those "etch in my mind and you'll always remember that day" kind of awful. I try to be Positive Patty most of the time, but yesterday... yesterday rocked me.

And I know, that's life. Side Note: I hate that phrase. I also hate the phrase "well that's just real life." It's always negative. My "real life" will be enjoyed. My "real life" will be finding joy in all situations. Soap box for another day..

Point of this post: How did I deal?

I'm not even kidding you. Some of my thoughts were "I am going to eat so so much. I just want a burger and fries and a bucket of ice cream. I DESERVE IT." Wait, what?

Hamster-eating-carrot

There is one thing that I've done in that thought. I've made my situation worse. Far too many times, we turn to food as the answer to help emotionally get through an issue. We think that somehow we DESERVE food. Yes, you do deserve food. You deserve food on a daily basis. You don't "deserve food" because something bad has happened.

I find those thoughts funny. I have them sometimes, and it's so clearly my past talking.  It's somewhat of an out of body experience. It feels like a thought that is literally not my own, and I laugh at it. Sometimes, I'll have thoughts of "just don't eat today" and I know that's my past. It's so bizarre to me though because one time I literally laughed out loud and told Tanner the thought that had just popped in my mind. It's so ridiculous. It makes no sense.

Why is food a drug? Why do we do the things that we do and have relationships with food? It's not the ACTUAL food. It's the comfort we find in those neurotransmitters going to our brain and it's the self image that follows that we torment ourselves with.

Let me be clear, and I mean this in the most loving way to free you from your relationship with food if you have one. No one cares what you look like. I don't go to bed wondering what you weigh. Your boyfriend doesn't go to bed wondering how much you weigh or what you look like. Your mom doesn't care. Your friends don't care. The people that pass you on the street don't care. Literally, the only person that cares what you look like and what you weigh is YOU. This is because it has no effect on life. It means nothing about the person that you are, the way that you conduct yourself professionally, athletically, or personally. We always bring back the phrase "being comfortable in our skin" which is true and I want that for everyone but why are you uncomfortable? If your clothes are too tight, I get that. That's uncomfortable. But is your skin uncomfortable? No. We have made this association because we feel SELF CONSCIOUS about the image that others see in us.

When you get to the bottom of it, food is the drug because of the body that is created from the intake of food. We deprive ourselves constantly chasing this image because that's what we THINK others want of us when really it's just what WE want of ourselves. Then we have a hard situation and we reward ourselves making food a drug.

To end this blog ( that could literally be pages upon pages if I'm not careful on this topic), what can you do to stop this trend?

For me personally, I look to find the joy in the one that think that is constant and that is Jesus. He never changes, and he is always faithful. He is always abundantly giving, and talk about "deserving." He rushes to me in those moments, and screams:

"I am here. You are deserving. You DESERVE so much more than the food that you use as your drug. You are deserving of far greater than you can imagine because you limit yourself to the desires of this world. You are deserving of a passionate love story. You are deserving to have a great relationship with your family. You are deserving of a nice home, and a great church community, and great kids because I love you and I want good things for you. You are deserving to live a life FREE of a relationship of food but you are NOT deserving of a rocking body because honestly My Child, when you get to heaven, none of that matters. No one sees the way that your world sees. I love you for your soul. Your body is simply a vessel to continue my work until you get to your eternal home."

beautiful my darling

 

 

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Top 12 Things You May Not Know About Competing

npc

I know you read that title, and immediately thought it was going to be negative. NO! I devoted my LIFE to that sport. I gave it absolutely everything that I had, but now that I'm on the outside of it, I just wanted to share some of the things that I learned during my time competing with some good and some bad. 1. You will push more than you ever imagined you could. 

You think that you have drive when you know you're going to the beach to be in a bikini. Think about the motivation that being on a stage in front of hundreds of people in a bikini brings? HELLO! Time to become a bombshell! You'll wake up at extreme hours to get your workout in, you'll say no to every sweet food given to you, and many get very excited that for ONCE they are able to have control over their food choices.

2. It's ALOT of waiting. 

The glamorous shots that you see on stage are a five second snap shot of a day of waiting. They have the athletes meeting at around 8 which you get all ready for but normally bikini girls don't go on stage until around 2. You don't have things to do during this time. You just literally go in a room and sit. Then you walk on stage for maybe 5 minutes, then you get a small break before the night show. The night show may start at 6 and bikini girls may not go on stage until 11pm. So what do you do? Sit. And wait.

3. You will get to experience the euphoria of the greatest cheat meal of your life. 

Truely, it's unreal. I remember biting into that burger and I will honestly never forget it. HAHA! Your body sends happy neurotransmitters to your brain like I can't describe. No matter what happens, that cheat meal is amazingggggg. ( However, be extra careful because post show binge is REAL)

4. Politics are HUGE. 

Sometimes, you could be the absolute best looking girl or guy on that stage, and you will not win. In the end, companies are out to do one thing and that is to make money.

Scenario: A team of 30 people come to a show. They all look awful (which never really happens, teams normally all have great looking people). All the awful teammates don't place. That's THIRTY people that you have made mad, and won't come back to your show. The girl that signed up and trained herself that no one knows is of no loss to them monetarily speaking.

People join teams because they know that they have a better chance of going pro on them. I have even heard that you CAN'T go pro without joining one. This is all "rumors" but just so you know what others say, but I have heard that girls sleep with judges just to get a trophy. Girls sleep with photographers to get in the big magazines. I'm ABSOLUTELY NOT saying this is always the case AT ALL, but apparently it does happen.

5. Unless you are one of the few that is able to balance from the first competition (which is what I want to STRIVE SO HARD to help girls do), you might push some friends and family to the back burner unintentionally.

I would like to take a moment and formally thank my family and friends for putting up with me (haha!). It's so hard when you are just starting to find all of the information without doing it the hard way. I feel many do their first show in the ridiculous fashion where they essentially starve themselves and leave on protein and tiny amounts of carb and high amounts of cardio. This is going to make you grumpy. This is going to make you not want to do other things, or be at functions where food is involved. However, it is also normally only a short window of time and if your family supports your goals, then honestly it shouldn't be a big deal if they have to commit to this for a few months.

6. You'll achieve a body that you never imagined was possible. 

Society almost doesn't allow you to do the crazy things that you do to get to the stage if you don't have a show to blame it on. You feel like you are "allowed" to say no in certain circumstances because a show is around the corner that normally you would "feel rude turning down cake at Granny's 90th birthday party that she prepared your favorite flavor just for you even though it was her birthday" type thing.

Many become addicted to this body though, and it's not maintainable. The body fat percentage that you achieve on stage is something that's meant for that one day. It's not healthy for women to maintain that, and many water deplete to get there so you aren't going to have that body on a day to day basis. We have fluctuations from carbs and water and all of our food, so I think the glamorous stage shots can be misleading to girls who are just starting out in fitness about the bodies that they can achieve.

7. Many many many girls preach health and don't practice it

Many top level competitors and who have STILL not figured out the science eat talapia with asparagus while running on a treadmill for 2 hours per day. I saw an interview once of a bikini athlete who said that if you wanted it and wanted to be a bikini girl, you needed to go ahead and block out 2.5 hours of your day each day doing cardio ( wait, WHAT? ). That's not the norm and I think that many are FINALLY figuring out the balance of health with competing, but peak week water depletion and sodium restrictions on top of diuretic use and even some steroids to lean girls out can cause MAJOR health consequences, but no one seems to care.

8. You meet a lot of really amazing people.

I cannot say how many amazing people I have met through this industry. Some of the most passionate, dedication, interesting, driven people are apart of bodybuilding. You have to have a certain mindset to be able to compete that not everyone has that I love in others. You bound through the struggles that you had to go through to get to the stage and you make life long friends. Then, there are the people that aren't the competitors but the coaches and the ones that run the show and backstage at the show. It's like one big party and everyone just loves on one another because they know what it took to get to that day. I love that aspect and will never forget those relationships.

9. Be prepared to spend A LOT of money. 

-Competition Suit ($250-$1000)

-Training ( Most are around $1000)

-Tanning ($100-$150 if you get it done at the show)

-NPC Card ($100 each year)

-Application for each show ($80)

-Tickets to get into the event ($35 for pre show and $50 for night show so $85 total. This can differ but it is a ball park number)

-Jewelry ($20-$50): This just depends on what you get and where and if you find a deal ( I wore my wedding jewelry haha!)

Then, of course you have all the food and supplements that you buy but I don't count that because I would do that anyway. Many become pro after two shows, but many work for years and years. Once you go pro, you will start getting paid for certain things but it's also not much and almost all top level competitors have to continue working their full time jobs. It must be something that you TRULY just want.

10. A post show reverse dieting plan is JUST as important as the competition plan. 

Post show binge eating is running RAMPANT!! You don't have that show right around the corner to get you up in the morning or to stick to your plan and so you start to try to eat normal again. Your body is not used to it, and your mind is not used to it and many unfortunate times this leads girls into a dark web of post competition depression where they binge eat to oblivion and can't seem to find control of their lives. It's very sad, and I experienced this on a very small scale before I took the reigns back and said "NO! I WON'T DO THIS!"

You normally have "dieted down" to get to the show so you need to SLOWLYYYY diet back up. The best thing that I ever did at my last show is I had ONE froyo and that was it. The next day I went right into reverse dieting. I have stuck to my plan relentlessly, and had very few "cheats". Most of the time I fit them into my macros. Because of this, I have been able to only gain about 3lbs, but I have increased by 70g carbs and 20g fat because I stuck to a plan!!! It's so so so important for your mental and physical. It's SO BAD for your body to fluctuate in weight the way competitors do.

11. Stage presence is a HUGE player in bikini.

It's always a joke, but it's the truth. You could have the best physique but if you don't show up to flirt with the judges and shake ya tail feather, it ain't happening. You MUST practice posing. You MUST have some confidence up there to be able to take home the gold.

12. Contrary to popular belief, all fitness roads do not end in competing. All fitness roads don't end in lifting weights and making gains. 

It disheartens me how almost every email I receive says "I don't want to compete, but I do want to get in shape." Why does this new disclaimer have to be there because of instagram? NOT EVERYONE COMPETES AND THAT'S OKAY!!! We all don't have to have an end goal of standing on a stage in a bikini in front of hundreds of people. That's not for everyone. It's also not the only way to get super fit!!! I'm on a mission to stop this trend, and my ideas for the future of katiesfitscript are just about to burst out of me, but I'll keep them to myself for now! :)

I know this was long, and probably grueling, but I wanted to share from my experience! I'm so so glad that I competed. It changed my life, and taught me more about myself then I will ever know but I have to say that I'm not sure that I'll ever step foot on a stage again after not competing, and viewing it from the outside! However, I love so many of the people in competing that it breaks my heart to say that so maybe I'll just go to all of their shows to support them! Hehe! :)

With love and competing,

Katie

 

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Gluten-Free or Faux?

glutenI would like to preface this blog post by saying that many who read this have Celiac's disease. The diagnosis of Celiac's disease is when a person is having abdominal discomfort, pain, flatulence, diarrhea or constipation and they go to the doctor. The doctor will do a duodenal biopsy and test for "anti-transglutaminase antibodies." If these are positive, an individual is started on a gluten free diet to eliminate the cause of the irritation to the stomach. Other individuals have what is called "gluten sensitivity" This means that they may not have the antibodies or the positive biopsy but have noticed that when they ingest foods with gluten, they have those same symptoms.

However, if you think that becoming "gluten free" makes you healthier or that it will help you lose weight, this is just not the case.

Eliminating gluten from your diet will have about the same effect for someone who is not allergic to gluten the same way as someone eliminating peanuts when they have no peanut allergy. There is absolutely no point.

Gluten is simply a product that gives elasticity to dough helping it to keep it's shape. Gluten can be found in many products that we are all familiar with such as bread, cake, beer, cereals, baked goods, normally wheat based products. Those that believe they should eliminate gluten immediately X these foods from their diet. Many start eliminating things such as rice cakes or brown rice without knowing that rice is a CARBOHYDRATE which does not automatically mean that it contains gluten.

If you start eliminating gluten, most of these products are carbohydrates therefore low carbohydrate diets equals fat loss. This does not mean GLUTEN FREE equals fat loss in any way. Gluten is not the enemy!!! Gluten free products ( most of the time ) have MORE calories, and are not absorbed any differently than your normal carbohydrate sources and quite frankly they are expensive.

I would never want to offend anyone but it bothers me also when individuals claim that they have an allergy but they don't realize that gluten is in most all salad dressings, soy sauce, candy, pickles, vitamins and mineral supplements, and un natural meat sources such as deli meats and hot dogs so they may eat these with no complaints.

Recently in 2013, a study was released that shows that the reduction of FODMAP's are the reason for why individuals feel better when they eliminate gluten, which is exactly what I stated above. FODMAP's simply stands for carbohydrates that are poorly absorbed in the small intestine so therefore when gluten is eliminated, so are all of these other carbohydrate sources which is the reason for the gastrointestinal relief ( lower carb ).

I'm not saying that eliminating gluten doesn't make individuals feel better. I know that it upsets stomachs, and causes discomfort however strictly from a fat loss and "becoming healthy" stand point, there is absolutely no reason to eliminate gluten from your diet unless you have spoke with and been tested by your physician. Eliminating gluten provides no addition health benefits. It is strictly eliminated for the purposes of people that have an allergy and get upset stomachs from eating products that contain gluten.

I also have a friend that has Celiac's and not to say that it bothers her, but it does because she knows the TRUE struggle of not being able to eat gluten products and it's a hassle. It's extremely difficult every where that she goes. It's not something to self induce upon yourself.

With love and gluten,

Katie

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What are macros?

What are macros?  Macros stands for macronutrients which are all of the nutrients that provide calories from food. You have proteins, fats, and carbs.

Protein contains 4kcal/gram so if something has 20g of protein, it contains 80 calories.

Fats contain 9kcal/gram so if you have something with 5g of fat, it contains 45 calories.

Carbs contain 4kcal/gram so in the same way as protein, if it has 20g of carb, it contains 80 calories.

All clickable links below will open in a new window for convenience and ability to continue to read this post.

Alcohol contains 7kcal/gram but is not one of the essential macros because it is not needed for survival... that is what the experts say at least ;) Click here to learn about alcohol macro counting.

Net carbs is just simply the amount of carbs that are in a particular food minus the amount of carb that has no impact on blood glucose levels. Keeping blood glucose levels staple can impact fat loss HOWEVER, YOU STILL ABSORB THE EXACT SAME AMOUNT OF CALORIES. It just simply has a lower glycemic index if the net carb is low so I pay no attention to net carbs. I count the complete carb in the food. Click here to read about net carbs.

 

Why do different distribution of macros matter?

Carbs are what we utilize for energy and are your main source of fuel. Carbs are converted into energy. Carbohydrates are essential for the functioning of many organs including your heart and brain.

Fats helps protect your organs and is the most concentrated form of energy. There are three types of fats (saturated, unsaturated and trans fat). No trans fat does not equal weight loss. It just simply has been shown that unsaturated fat decreases the risk for heart disease.

Proteins are essential for growth and development. Proteins help build lean muscle mass, and are the energy source when you do not intake carbohydrates. Muscle mass for the purposes of this blog equals metabolism. If you don't intake carbohydrates, you must use protein for energy breaking down your source of muscle mass preservation and essentially slowing down your metabolism.

How do I count macros if I'm just starting?

Myfitnesspal app and website are my favorite. There are other apps such as Macros+ that I've heard are great too! The easiest thing to do before you even commit to changing lifestyle is just to become familiar with foods. Click here to learn about myfitnesspal.

What foods are protein sources? What foods are carb sources? Fats? How can I arrange these foods into a puzzle piece that fits certain numbers that my body can metabolize for the day?

A key note here is that all protein sources have fats and carbs. All carb sources have fats and proteins. It all matters. No food has 0 calories although some are negligent. This is not to make you obsessive, but just to make you knowledgeable.

How do I know what my macros should be for the day? 

1. Trial and error

--No one is going to be able to tell you on Day 1 what will make you lean out and how fast. Everyone is different, and sometimes it takes time to figure out what works which leads me to point ..

2. Get a human to help you

--All of the online calculators are using population averages and norms. They do not know your history of dieting and metabolism damage. They do not know your personal goals whether you want to lean down, bulk up, or maintain.

3. High protein and lower carb

--Again, many online calculators including myfitnesspal will do ridiculous percentages that make no sense for fat loss. Even though I believe it's ESSENTIAL to have carbs, I also think lowER carb is here to stay. It simply works. This DOES NOT mean eliminating them.

4. 40% protein/ 35% carb/ 25% fat

--I'm not giving away crazy secrets here. This is what seems to work really well for a lot of people. So if you have 1500 calories then that would mean:

1500* 0.40 (protein) = 600calories/4cal/g =150g protein

1500* 0.35 (carbohydrate)=525calories/ 4kcal/g= 131.25g carb

1500* 0.25 (fats)=375calories/ 9kcal/g = 42g fat

5. Learning your total daily expenditure or caloric amount can be tricky but again, trial and error

So what are those letters IIFYM?

This stands for "If it fits your macros"

This essentially means that no matter the source whether processed or "squeaky clean" foods, your body will metabolize them the same.

There are MANY opinions on this, many judgements on this, and all I want this to be is what I believe to be true.

Your body produces a different insulin response based upon the different forms of carbohydrates that you provide. This would be your high glycemic index foods (most of the time more processed foods) versus your lower glycemic index foods (typical sweet potato, brown rice, oatmeal). Stable insulin response is good for many reasons including fat loss, however if you maintain a balance of both high and low, this is still a stable insulin response that your body becomes used to.

Your body adapts to eating processed foods as carbohydrate sources. I am not endorsing that we eat crap all day. I hardly ever eat processed crap. My day is 90% whole nutritious foods with 10% junk because I love it just like everyone else.

However, if we are strictly speaking in terms of WEIGHT AND FAT LOSS not overall health from the vitamins and minerals of whole foods, you can essentially eat bad foods in the same macronutrient distribution and maintain the same progress. I am living proof of this.

I'm going to leave the entire science of IIFYM for another blog post because I could go into GRAVE detail on net carbs, insulin responses, trans fats vs unsaturated but I'm just trying to give you the nitty gritty "what is going to get me a rocking summer bod" post without starving myself.

I want to inspire you to become knowledgeable. Knowledge is power. I hope this helps you to figure out the elusive " What are macros?" question that you've always asked yourself!

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

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Rome wasn't built in a day

[gallery size=full columns=1] How often do we forget that this isn't a 12 week program? This isn't a 10 day detox. As cliche as it sounds, this is a lifestyle change. I don't think that many realize how much you destroy your metabolism by going on crash diets to give up and then just go back to eating normal. Your body does not like that inconsistency at all!!! In all honesty, it would be better for you to never go on the "diet" in the first place if you aren't planning on making the change for good in terms of your metabolism.

Your body is always striving for a state of homeostasis, so if you force extreme measures upon it, it's going to respond and probably not in the way that you will want. It is proven time and again that you will end up gaining weight if you go on a crash diet and restrict to crazy caloric deficit and then go back to eating normal because your body doesn't trust you. In other words, pretend that your metabolism is your boyfriend.

Your boyfriend breaks up with you. He stops calling you, won't answer your texts, and completely ignores you for a month. Then he comes back and you have a long talk with him, and he says that he was wrong and that he wishes that he hadn't done those things and that he wants to be together again. That first week back, you have MISSED him so you crave him, you soaks up every moment with him because in some small ways you may not TRUST him that he won't cut you off again like he did the last time. Think if he did this multiple times....each time you trust him less that he won't cut you off again so you cling on for dear life when he is there for you.

Okay back to reality because all my ladies BETTA NOT LET A MAN EVER TREAT YOU THAT WAY! ;) However, I was trying to make a point. That is how your body responds. It holds onto all the food and excess water from the carbohydrates that you start intaking again, and you gain weight immediately most of the time.

Weight loss is slow and grueling for most (especially women), and it's hard. The most important thing is to remain consistent week in and week out and it WILL happen. Far too many times, women say "okay I'm tired of feeling this way. I am committing NOW and never looking back" so they cut BIG time. They basically fast and they may lift weights but also do an hour of cardio per day and then at the end of two weeks, he/she has not lost one single pound. Plain and simple: Your body does not trust you. It does not know how to handle yet another crash diet.

Changes may be about to happen in the coming week. Just hang in there. I hate when I see so many women right at the finish line to turn around and walk the opposite direction because they aren't seeing it fast enough.

I know it's hard. Believe me, I've been at this game for about 7 years now. The picture above demonstrates that it takes TIME to build muscle. It takes time to build your metabolism. It's not easy, and takes a lot of determination and consistency but if you learn that it just takes time and to be patient, then it's all worth it in the end. You take care of your metabolism and it will take care of you.

With love and metabolism,

Katie

 

 

 

 

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Man Crush Monday

Image

Soooo, why am I gushing on my husband on my blog today? And how is that related to fitness. Sit back, bear with me, and bring out the tissues and the reading glasses because we are in for a long one. 

I was inspired to write this because I posted a picture today of my husband and I and I actually lost a SIGNIFICANT amount of followers. "Katie, you look at your followers? That's ridiculous." To be 100% honest with you, I love inspiring and it is my one true passion in life but it also is a side business for me so in that respect, I keep up with those types of things and I see how many people like certain pictures because that is a good way to see what they like to see. Everyone does it, but I'm just real open about it all. Haha! ;)

So, I thought I would share how he is part of who I am today in fitness... 

The first week that we met, things escalated quickly and within 72 hours he told me that he knew that I was the one that God had put into his life to be with. He was certain. I was insanely crazy about the boy but I also was like WOAH. Many details behind our love story that is not for this post (haa), but I knew that I had to tell him about the real "me" before he decided that he was all head over heels. 

So within a week, I was like "yo tanner, I have an eating disorder." Okay, not really but I tried to be cool about it. Like, "hey no big deal but there's this thing you should know.." He immediately (in true Tanner fashion) says "well we are going to fix that" If only he knew what would be ahead right...? ;) 

I was actually really struggling with a new spin on my disorder that I had never had before and that was binge eating. It was a really depressing time in my life, and I just ate my feelings specifically in toll house butter crackers and bojangles fries (I mean can ya blame me? hehe). These were the beginning stages of dating so he would bring me cute little foods, and I would throw them away because that was all apart of the cycle. Start the day fresh and then binge at night. He still kids me about throwing away all that food but it was the thought that counted! 

He start praying for me. He pursued me. He pursued the disorder. He fought it with me...hand in hand. He bought me self help books. He got me a 12 week guide to beating eating disorders through Christ, and he signed me up for a class at church. He made me a doctor's appointment for my GI because I couldn't produce a bowel without laxatives because I had gotten addicted to them (still a problem I live with to this day..). It wasn't that I wasn't capable, but I just wasn't willing. I was defined. Signed and delivered. And he said NO! Believe in God's truth. He will deliver you OUT. I'm not kidding. This boy spoke words of truth into me every day. I would cry and cry because this was a time when I wanted so so badly to beat this and be normal because I knew I was stronger than this label, and he would hold me and wipe the tears while he prayed for me. 

The months passed, and he never gave up on me. He would look at me with tears rolling down his face on my "bad days" and say "I will love you always. I will pray for you always. You WILL beat this." He does this thing where he makes me look him in the eyes, and I feel all awkward and shy...the other day he told me to look at him and I was like NO YOU ARE WEIRD! hahaha...i'm a child at heart ;) 

Okay, fast forward past the hard days. One day he told me that he thought that I should start trying to actually be healthy. Maybe if I didn't just try to eat intuitively that I would be able to take care of my body instead of destroying it. Whatttttt a novel idea right? And there it began.... 

Image(My sister in law Juleigh made this awesome sign) 

This was my start into fitness. I committed to running a half marathon. I signed up and I started training. After the race I remember thinking I "deserved" food as so many of us do, and I binged. Way to go Katie! And it's so dumb because I look back and I was so clouded by my pain of doing that, I wasn't even able to be proud of myself for what I had accomplished. 

I was learning though. I started studying nutrition and training on my own. I read and read and read and read and still do. I was so interested and wanted to soak it all up. From day one, I wanted to be this insane athlete. I wanted to push the limits but I also knew I had something to beat. I made this calender. I would mark a star if I made it one day, then two days then three days without binging. If I had binge thoughts, I would say "Jesus. Jesus" It was more or less something to distract me, but also to remind me of who thought I was beautiful no matter what. Slowly, this became a week, a month, 2 months...it was so slow but it started happening and the further it got away from me, the less I thought about it. I pursued nutrition with all of my heart and figuring it all out. I was bound and determined to take care of myself because I FINALLY felt normal. I could eat. I could eat well. I could not have headaches and misery constantly. I first became a beachbody coach but then decided I wanted to do my own business. That was the origin of katiesfitscript. Tanner had lifted forever, so he encouraged me to start. And there we were.......... 

This became our one true passion together. We used to talk about nutrition and training but now I have to admit, it's a huge percentage of our conversations at home as we know no one else cares! hahaha! What events could we do together as a couple? What outdoor training could we do? How can we get faster? What is some new cross training exercises we can do together? What if we hiked the Appalachian trial together? What do I think about this or that plan that he is making for himself? 

We don't do it in vain. We do it because we have passion. It's hard to explain to people where I came from and for them to understand that Tanner and fitness saved my life, because I feel they forever stamp my forehead. I have gotten away from my original testimony because I feel like it leads people to think that I have some issues now when I could not be happier. I learned to take care of myself rather than destroy myself.

However, as I continue to make my transitions into what works for me, macros is the best of every world for us. It gives me my health& fitness and I can have my cake too :) I am able to have BALANCE!!!! It has taken me YEARS to get to this point. It took me YEARS to figure all of this out and that's why I try to help so many so that they don't have to go through all that I did; all the tears, all the struggle.

This morning I was all in a funk because I just wanted to eat crap and not even care. Then, I think about how I used to do that and how awful I felt constantly. Those foods in excess just are not what your body needs. They are not what your body was designed for or craves and I feel like many people don't even know the true feeling of being healthy and hydrated and how amazing and energetic you can feel. 

However, Tanner is HUGE in the path of where I am today and I never want anyone to forget that. He is my angel. He prayed for me constantly. He cried with me. He hugged me, he held me, he taught me, he saved me. So, yes, I went there and have made the longest mushiest post about my husband. He introduced me into fitness and for that, I am forever grateful. I know what it's like to destroy my body by not eating. I know what it's like to destroy my body by eating in excessive binging. Now, FINALLY, I know what it's like to have TRUE HONEST TO GOD BALANCE THAT I WANT TO SHOUT TO THE ROOFTOPS AND SHARE WITH EVERYONE!!!! 

I am free. I am a child of God. I am beautifully and wonderfully made in the image of Christ. 

With love and absolute freedom, 

Katie 

 

 

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