IIFYM: starting a cut.

Deciding to diet down is a commitment.  

"Cutting" or controlling your macros in order to lose fat is a commitment.

Its a total life overhaul. 

I'm not saying it's not worth it, I'm just saying, its hard. 

Weighing, counting, and measuring your foo is a commitment. 

I decided to start a cut about a month and a half ago.  I had been weight lifting for almost 2 years without ever restricting my calories.  I'd gained a lot of muscle and about 10 lbs.  I was never unhappy with my body and actually really enjoyed all my muscle gains and strength.  But I finally decided to lose some fat and let those muscles show.

I figured I needed to lose about 15 lbs and I gave myself a time line of 6 months. 

To start, you have to figure out your TDEE or total daily energy expenditure. 

Its pretty easy, just look up any TDEE calculator online.  That will give you the number of calories that your body naturally burns in a day before exercise.  Mine is about 2100.  I then adjust my calorie goals to facilitate the weight loss and figure out my macros.  (I can write a whole separate post on that).  

I love flexible dieting.  

It gives you the ability to eat lots of different types of foods.  If I know I am 

going to have pasta 

for dinner, I eat less carbs earlier in the day.  

If I want fries, I work it in.  I never have to restrict, just redirect. 

HOWEVER, life does change in a big way.  

Remember those beers you used to go out for with your friends on Saturdays or weekly pizza night. Those all of a sudden become a lot less fun.  Cause now your working with a certain number.  You can blow your carbs on beer and margaritas and pizza, 

but then your working with little else for the rest of the day.  

And when you eat a VEGAN DIET (ahhhh, scary, run away) that means you gotta work even harder to hit everything.  

So here I sit on my couch, writing this blog post and binge watching Gilmore Girls, while my eat whatever he wants and still has a six pack boyfriend goes out to the bar for $2 Tuesday.  

But that's okay, cause I have priorities. I know what its going to feel like when I lean 

down and finally see those abs that I know are in there!

My new yoga routine.

Recently, my body has been feeling really tight.  My muscles and joints have been feeling so stiff that I've been uncomfortable.  I knew I needed to do something more than just light stretching to fix the problem.
My hamstrings are the worst right now.  They have been so tight, I couldn't even touch my toes. I think it was from a very uncomfortable leg curl machine....

Having tight muscles can really interfere with not just exercise, but a lot of everyday movements.  I notice it when I walk my dogs, when I bend down to switch the laundry and when I drive my car.
I've never had to worry about it much before, but now
I've begun to notice it all the time.

I decided to try yoga to loosen things up a bit.  I've done yoga before, a few times, and I really like it.  But this time I decided to really commit. Do it daily, well as daily as possible, and do it with intention.
You can find literally any type of yoga online, beginner to advanced, long and short.
Plus, yoga is something you can do with almost no equipment. I mean, they make tons of different yoga mats and blocks and socks and stuff.  But you don't NEED them.

After a few days of yoga, I can feel my muscles getting back to normal.
I think stretching and yoga is the most overlooked form of physical activity.  They aid in basic motion and mobility. Many people worry about their muscles and doing cardio, but they don't take the time to relax and sooth the muscles.

I am definitely guilty of this, but I hope overtime I can get my body to a better place now.

Running and Abs while on vacation!

I am super excited that I get to be visiting my friends this weekend in Kent Ohio. I went to college here and wanted to get a chance to visit and catch up before the winter.  

When I woke up this morning, I found an amazing little bike trail just next to my friend's apartment.  I got in a solid 3 mile run before breakfast and felt amazing. 

Finding fun new places to run when I'm traveling is a great way to motivate yourself to get out and exercise.  Normally when traveling, the last thing I want to do it workout, even though it is definitely what I need with all this food.

I also got a short ab workout after my run, I like to do a few short ab sessions a few times a week to keep them working all week. When I can I like to use the 10 Minute Fix for abs which is part of the 21 day fix program.  

I like this set of moves for a quick ab workout that really gets a good burn.  Literally everyone can find ten minutes to fit into their schedule.  

Moves: 

Crunches - 20x

Table Top Crunches - 20x

Crunches with right leg up - 20x

Crunches with left leg up - 20x

Cross Crunches - 20x

Tap Crunches - 20x

Twist Crunches - 20x each side

Oblique Crunches - 20x each side

Bicycles - 20x

Repeat whole cycle twice.

Bonus 

Flutter kicks - 20x

Ankle Crosses - 20x

After this, my abs are crying.  

Another reason why I love to make time for exercise during travel is to prevent feeling horrible when I get home.  We all tend to go a bit harder on the restaurant food and booze when we travel, which of course leaves you feeling like a bloated whale after. When I know I've gotten a good workout in or two, I don't feel nearly as guilty when I get home.  

I hope you all have an amazing weekend.  Happy almost Halloween!

Graze snackbox!

I've tried subscription boxes before.  Ipsy and Scentbird were okay, neither seemed to be worth the money after a few months.  My boyfriend and I do use Dollar Shave Club, which we like a lot.  

But then I got a coupon for a free taster box with Graze and decided to give it a try.  

How Graze works is, you create a quick account (with a credit card) and then you are presented with all of the snack options.  You then go through them and either opt in or out of each snack.  You have the ability to check the nutrition and ingredients before opting into each snack.  If you do choose to opt out of any snack, they ensure you that your boxes will never contain those snacks.

Graze first put together my tasting box which contained 4 snacks and was of course free.  I was scheduled to receive that box the week of Oct 12th.  It ended up being a week late and showing up today along with the 8 snack box.  That actually annoyed me, but oh well. 

They put you automatically on a weekly box subscription for their regular size box.  The regular box contains 8 snacks and is $11.99 per box.  

One nice option is the ability to make them bi weekly, so you don't feel like your spending too much each month on snacks.  

Graze had a ton of different options for snacks.  I received:

Snack Box:

Kettle Kern Pops (weird popcorn like stuff)

Active Nutrient Blend (yummy nuts)

Cocoa Cookie Dippers with Cherry Compote

Garden of England (dried fruit)

Regular Box:

Peachy Orchard (dried fruit)

Hot Pepper Jam with Multi Grain Crackers

Everything Bagel Sticks

Zesty Chili Lime Cashews

Three Seed Protein Flapjacks (crunchy bars)

Honey Drizzled Cashews

Herby Bread Basket (mini breadsticks, oregano crackers and garlic crostini)

Honeycomb Crunch (nuts, raisins and chocolate covered honeycombs) 

They definitely aren't very large snacks, they are meant to be about 150-200 calories.  But the convenience factor is undeniable.  

Overall, I really like the idea and all the snacks I received.  Maybe a bit more expensive than making the snacks myself, but its fun!

Lentils, sneaky protein heroes!

I want to venture a guess that most of you, haven't tried lentils before. They are weird 

little earthy colored beans and they look like a lot of work.  

Plus, what exactly are legumes?

First I want to assure you, lentils CAN taste amazing.  Eat them plain, with no seasoning, 

and you might as well have cardboard.  

They are pretty easy to make, no soaking or hours of waiting.  

Basically, you rinse them in a colander for like 30 seconds, then you add 6-8 cups of water or broth and your one pound of lentils (most packages come in that size unless you buy in bulk) to a large pot and simmer about 20 minutes. 

You can make it anyway. Italian, with tomato paste and Italian spices.  Indian spices pair 

amazingly and so traditional salt pepper and garlic.  My personal fav is a combo chili powder, cayenne pepper, and taco seasoning.  Its spicy and delicious.  

Lentils are part of the legume family, and are small circular shaped seeds.  They are small and firm until cooked, when they slightly expand and can become very soft and tender.  

And for the best part, a serving (about 1 cup) of these bad boys is 10 grams 

of protein, zero fat and 11 grams of fiber.  

The macros on these guys makes it super easy to fit as much as you want into your diet.  

I try to keep these on hand in my house most weeks for a quick snack.  I heat up some and have 

it with some wheat crackers and veggies.  

Arbonne Phytosport After Workout. BCAAs to help recovery.

After workout BCAA supplements, do you really need them? 

I didn't think so, for a really long time.  

During heavy exercise, muscles get small tears where growth happens.  These tears give us 

the pain and soreness following our workouts. 

BCAA (Branched chain amino acids) supplements are designed to support muscle 

repair, help build lean muscle tissue and support recovery. They are formulated to absorb 

into the muscle tissue and metabolize quickly.  

If you've ever done a "leg day" workout, then you know the ridicules pain that incurs afterward. I

have been having a particularly hard time with soreness and muscle pain following heavy squats and dead lifts recently. So I bit the bullet and got a BCAA suppliment.  

Arbonne International is a line of all natural vegan and gluten free products.  They recently 

launched their line called Phytosport which carries a pre-workout, electrolyte replacement 

and post workout supplements. 

Arbonne After Workout claims makes all of the typical claims of similar products (recovery and repair, less pain).  However I see one big difference.

No harmful chemicals. 

Honestly, I expected to not notice much of a difference.  I waited until a day I knew was going to kill me, a day that would leave my boyfriend carrying me up the stairs. 

And, I only took 1/2 of a serving, 

I felt a fraction of the pain I normally do and felt loads better the next day at the gym.  Also flavor wise, Triple Berry, tasted just like a mild fruit flavor, and I mixed it right in with my protein shake with no texture change.  

This will be a staple in my workout routine from now on and I definitely will be able to get much more out of my workouts with less pain.  

Instagram: jenn_g_fit

Facebook

I've been away for a few months...

Recently, I've been a bit busy. I may have let things slip a bit.  I got a new job, started graduate school to get my MBA, and my dog has hit the terrible 8ish month age.  But today I realized that it may be time for a refocus and start doing the things I love again. 

This blog will mainly focus on fitness and healthy lifestyle, cooking, and happiness.

I will have recipes, reviews, workouts, and tips. 

Yay, I am so glad to be back and rededicated!

Skye Marie Nye, at 5 months

Today I just want to eat crap.... Cheat meals.

The infamous Cheat Meal. 

The idea brings about images of stuffing your face with every manner of things from candy and cookies to fried junk.  All while you look around frantically making sure that no one sees.

Most health and fitness minded people probably do this, maybe weekly.  It centers around the idea that we should be eating healthy and watching calories or macros, and then having one meal that we can let ourselves go.  Most people binge on fried foods or high fat foods that clog their arteries and make them feel like crap all day.    

I think the thing I hate most is the name, "cheat".  

Like we need to associate more negative connotations with eating unhealthy foods.  We all have days when we crave sweets or salt.  We all give in.  And to be honest, we should be having something small and indulgent everyday.  

But making people feel like what they are eating is wrong more than they already feel is just not necessary.  

If you allow yourself an Oreo or two each night, or an occasional trip to taco bell (you can eat relatively well at tbell if you know how to order), than there won't be this undeniable need to have huge binge cheat meals.  

I guess it really is like my mom always says, "Everything in moderation".

From want to need. Slight rant.

While driving home from Cincinnati this past weekend, I saw a sign on the side of the road by a corner.  It said, "What if fitness were fun? Come try a new kind of fun fitness!"

I gotta tell you, that sign got me thinking.  I thought about it the whole 

way home (slightly less than 3 hours).  

Why do people think that fitness is an option? Like if they aren't having SO MUCH FUN then they won't do it. You know..... the "I don't like working out" people.  And don't get me wrong, I WANT it to be fun.  But, sometimes its not.  My 225lb squats today were not fun.  They were painful and hard.  But you know what is fun? Gains, results, comfort, strength, and lack of ill health. 

Somewhere along they way people stopped thinking of fitness as something they needed to do or had to do for their health.  It became something that fit people did.  It became something that people 

only did if they wanted.  It became a hobby or an option.  

Fitness needs to be a priority, for everyone.  

It keeps your strong and healthy and keeps your heart and lungs and joints and 

muscles working better for longer.  It keeps you in shape and makes you feel good.  Maybe not 

mid squat, maybe not mid jog.  But in the long run, over a lifetime, 

it makes you feel good.  

Just because we don't always have a blast at work or school, does that mean we just don't include it in our lives.  We all have to work, to provide for ourselves and our families.  So if we know that biologically, we NEED to move, why do people right it off as if its not important? 

I hope someday this will change.  I hope someday, people value physical health as 

much as mental and social health.  

....... Ok. Rant over. Thanks!

Awkward.....

We’ve all felt it.  We’ve all done it.  The stare.

You know when you’re walking through the mall or at the grocery store and you just happen to be wearing the jeans that give you a bit of a muffin top?  Don’t be ashamed, everyone has them in the right pants. 

Doesn’t it feel like everyone is looking right at it and thinking, “Look at 

that girl and her fat rolls”…..

It’s hard not to feel that way a lot of the time.  Especially when we go to the gym.  

Going to the gym can put us in a very vulnerable state.  We are in tight clothes, 

sweating, panting, and our hair looks….. different. 

Meanwhile, whenever you look around, it seems like everyone is looking right at you and judging you, your body and your form.  After a while, it can feel like the anxiety surrounding going to the gym is stronger than your interest in going. 

This is one of the top reasons why people stop going to the gym after they start a regimen.  But it can be conquered with one simple thought.

Here’s the thing.  These people don’t matter, don’t know you and you are fine. 

You are there for one reason, to get healthy.  You need to get in there, put in those ear buds, blast some Meghan Trainor and buckle down.  The only person whose thoughts can bring you down is you.  We spend so much time worrying about other people and their opinions when the only ones that really matter are our own.  We use these thoughts as excuses and then the cycle continues until you are so self-conscious that you can’t do anything. 

Stop the cycle, stop worrying about little miss perky booty or the guy with the biceps bigger than your head.  Worry about you, and only you.  

Holiday Workouts and Fighting Negativity.

Hello fellow 4^th of July lovers.  

Hope you are all recovering well from your weekends of face stuffing, drinking, family and fireworks.  Today I wanted to talk about staying positive and healthy during holidays or vacations. 

While I was on vacation for the 4^th weekend, the boyfran and I went up to his parent’s lake house.  Everyone usually goes; his parents, his brother, his sister’s clan and friends.  We love being up on the water with friends.  Given the holiday, we all had some extra time off work and were obviously away from our normal routines. 

We did not let that stop us.  

We managed to get ourselves out of bed each morning and be motivated to get in some exercise.  One day we did a routine out in the yard with his mom, the next day we ran up to the coffee house and back.  Saturday morning 

arrives and I got as many people as possible convinced to workout with me before the festivities and the beach day.  We all got down on our yoga mats and towels in the yard and started a nice sweaty ab routine.  And then it hits, the one thing 

that can ruin motivation in any form. 

Mr. Negative. 

That one person with us (he was not one pf the people working out) that was convinced that we were idiots.  He laughed, he made jokes, and worst of all he made not very nice comments to his girlfriend. 

I hate Mr. Negative. The person that fully believes that exercise is pointless and that people that do it are wasting their time.  They think they are perfectly healthy with their ever growing beer gut and lack of ability to run around the block.  They will continue to have this belief even until they have a heart attack or high blood pressure. 

Keep your cool around these ones.  

Or do what I did…. Yell at them and tell them 

to shut up and quit laughing.  Just know that you are on the right track and pretty soon you are gonna look amazing.  Every day is a good day for some exercise and 

positive thoughts.  I don’t care if it’s Christmas, Get Out There and SWEAT!!

P.S. This could be anyone, not just men.  

Here, There and Everywhere.

Working out.  Everyone is different.  Some people don’t have the time or money for a gym membership every month.  Some people can't focus at home and bounce around doing household activities in between.  There are positives and negatives for both.

When you go to the gym, you are sure to run into equipment that will allow you to do any workout. Banks of cardio machines, usually positioned in front of some TVs, allow people to get in their daily sweat session.  Most gyms will have treadmills, elliptical, stationary bikes and stair climbers to give you variety.  Most gyms will also have an area for resistance training.  Hopefully you will find Weight machines, cables, benches, free weights so you can build some muscles and tone up.  Some gyms will also have some open space and mats for people to spread out and do workouts.  I find this space invaluable for days when I want to work abs or use resistance bands.  Some also include tracks, pools, group classes and circuit areas.

Gym Pros:

• -          No personal equipment is necessary, everything you need is provided.  As long as you have clothes to get moving in and a water bottle, you’re good to go. 
• -          When you get to the gym, you have fewer distractions than you might have at home.
• -          Workout variety with cardio, resistance training, group classes and personal trainers always keep it interesting and challenging. 
• -          Social support from others can be an added bonus.  I know I have made some relationships with the people at the gym and it helps in case you ever need a spotter. 

Also, many gyms provide the help of certified personal trainers who can help guide you in how to reach your specific goals.  Most trainers have experience with many different types of health and fitness goals and can be a huge asset. 

Gym Cons:

• -        Cost. Memberships usually include monthly payments and possibly a down payment or joiner fee. 
• -         Some people feel pressure and are uncomfortable when at the gym.  They can feel like people are looking at them and judging them.  (I will be writing about how to overcome this fear in an upcoming post.)
• -        Time and kids.  While many gyms do provide child stations and extended hours, it just doesn’t fit into everyone’s schedule.  Sometimes you just don’t have time to get everything together and drive all the way there.  Which is valid. 

Working out at home can offer an option to people either not able to go to the gym or who 

prefer to workout in their own home.  There are many options ranging from personal cardio machines, video series and free weights/ resistance bands.  You can also run and bike in your neighborhood or simply take a walk. 

Home Pros:

• -          Free and easily accessible.  You can workout anytime that fits into your schedule.
• -          Privacy. You have the ability to look like an idiot or maybe struggle without anyone around to see you.

Home Cons:

• -          Provide your own equipment.  If you want to do videos like P90x or T 25, you’re going to have to get them somehow.  If you need weights, you’ll have to buy them.  Of course you can do body weight exercises, but eventually you may need more of a challenge. 
• -          Distractions. I cannot tell you how many times I have said, “Ok I am going to do abs when I get home from work”.  But then I get home and I do dishes and laundry and play with my dog, and before you know it, its 10:30 and I have to go to bed. 

There are more pros and cons for each side.  And one is not better than another.  It is simply up to each person and their workout style. 

Overall, try to fit some form of exercise into your schedule every day.  Mix it up and have fun!

Move people, move!

We all read those Instagram and Pintrest posts saying "Easy ways to burn more calories 

everyday by doing nothing" or "ten things you can do to burn extra calories".  But to be honest, how 

significant is fidgeting or leg raises at your desk at work?

The only way to burn calories is to move people!!!!!!!

Like walking, jogging, biking, zumba, weight lifting (yes women, weights, lift them!), 

yoga..... the list literally goes on forever.  But here's the thing. if you want to see results that last you 

have to put in the work.  

So here is my easy way to burn more calories.  

I have a treadmill that I put in front of my t.v. in the basement (which is our family room area).  

Most nights I usually watch at least an hour of t.v. before bed.  So one night I figured why not combine the two.  It has been one of the easiest ways to fit more cardio into my day in addition to 

my normal gym routine.  .  

Just turn the incline up and keep the pace as brisk as you can (2.8 ish).  

Twenty minutes in and I'm sweating like a pig.  

Now people always say they don't have money to invest in a piece of workout equipment.  

Here's my rebuttal. 

Why don't you want to invest in yourself?  You want to put food on your stomach and buy nice clothes, but you don't want to bring the exercise into your home?  You're already watching the t.v. 

Also, people who carry extra weight around can be 

more prone to a multitude of diseases and issues that cost a ton in medical bills.  

And, investing in workout equipment can benefit your whole family. 

You could use a stationary bike, an elliptical or a stepper too.  And, get them used.  They 

don't have to be state of the art or perfect.  They just have to work.  

I didn't always have a treadmill.  Before I lived with my boyfriend, I used to walk in the park near my house a few days a week.  I would get audio books on my phone and listen while I walked.

Bottom line, find time everyday for some exercise.  This is just my way of making sure that

I don't have any excuses!

Summer party foods!

This time of year, it feels like every weekend is filled 

on my calendar.  

Concerts, baseball games, cookouts and pool parties are rampant this time of year and one thing they are known for aside from being lots of fun, is not necessarily having the healthiest food. 

Cause that's why we are all here right, to be healthy, lose a few and tone up.  And what's on our mind when we are trying to get healthy..... FOOD.  So you probably are already thinking about the food even if the event is days away.  

In these situations I like to think that you have to go with the lesser of all the evils. And thinking proactively about what your putting in your body can make all of the difference.  

Here are some of my tips for eating out in these situations. 

Number 1: Eat before you go. I realize that this seems a little silly, because so many people go to these events for the food.  And I'm not saying that you can't eat the food, I just want you to eat less of that food. If you fill up on something like a couple of pieces of fruit (bananas or apples) or some rice and vegetables which are low in fat, then you won't be as tempted to eat that fifth slice of cake.

Number 2: Make something to take with you. One of the easiest ways to know exactly what your eating is to make it yourself. You could make fruit salad or pasta salad with dressing. It's usually best to let the host know that you plan on bringing something so you can both plan ahead.  I literally do this everywhere that I go, and yes it can be a little awkward.  But in the long run you're going to feel a lot better about the things that you're eating at parties. 

Number 3: Creamy, cheesy, meaty, fried, fudgey, etc.   Words like this set of my unhealthy sensor.  The minute I hear "cheesy potatoes" I know that I want to eat as little as possible.  These foods will be high in fat, calories, cholesterol, sodium and a lot of stuff you don't want. 

Number 4: Don't drink. Alcohol and soda is packed with calories and when you go to these parties it is incredibly easy to 

down way more than you intended.  Just stick to water, hydration 

in the summer is extra important anyway. 

And last but not least here's a list of some of 

the food that I look for at parties that don't make me feel like 

I just ruined my whole week.

Veggies

Fruit

Hummus Dip

Pasta Salad

Corn of the cob

Popcorn

Nuts

Bean salad 

(my friend Hannah makes an amazing one.)

Pretzels

Grilled Veggies

Salsa

Fruit Desserts

I don't mean that all of these foods are the epitome word health. Just means that they're probably the better options. 

Moral of the story kids is to make good choices! 

And in the Beginning.

Jenn On The Go.

Health Simplified.

Almost everyday, I talk to someone who wants to get healthy, but can't.  I think at this point, I have heard every excuse in the book.  

"I just don't have time to eat healthy and exercise."

"I don't like fruits and veggies."

"I can't stop drinking soda because I need the caffeine."

"Eating healthy is so expensive."

"Gyms make me nervous and I hate people watching me."

Literally the list goes on forever. And I can't stand it.  I just don't believe it.  Anything in life worth doing or having takes work, time and a bit of sacrifice.  

In this blog I will discover more about how to create and maintain a healthy lifestyle.  Its not hard but it does take effort.  Some of the post topics will include:

Full days of eating

Fitness nuggets

Hydration and sleep

Eating on the go

Processed foods and Additives

and Healthy lifestyle posts

Also, fully expect a ton of pictures of my puppy.  Shes my whole life and shes precious.