Lbsfitwell Training

07/14/2024

Earlier this week Jade Michael and I chatted about the macronutrient, carbohydrates. From my experience as a coach, I have seen this particular macro confuse and scare many people into an all-or-nothing approach 🫤

But it doesn’t have to be that way!

Check out the attached guide on carbs below to learn which to add/omit, carb timing and portions all for your goals. Practicing this will give you control of your diet, gain diet flexibility and keep it simple 👇

Healthy diet tips:
✔️ Most of your carbs should come from “smart carbs” (80-90% for most to achieve goals/maintenance).
✔️ Save refined carbs for an occasional treat or splurge. This could be 1-2 times + weekly depending on whether you’re in a fat loss, maintenance or performance phase. Listen to your body and find your ideal balance.
✔️ Not every meal has to have carbs. Your daily total can be split up over specific meals.
✔️ For best results, prioritize carbs around your workouts. This can include simple carbs that breakdown quickly for immediate energy and recovery.
✔️Experiment in your diet and recipes! 👉Try to replace 1 refined carb with a smart carb each day. Get really good at that then progress to two meals daily and so on.

Check out this Facebook Post designed by laurel.

07/08/2024

Last week Jade Michael and I shared a live video on the macronutrient, protein, and why it’s important in a healthy weight and body composition.

The easiest and most effective way to hit our protein targets is through animal meats. Unfortunately, not all animal products have the same quality standards so pay attention to the labels when grocery shopping. 🧐

👇Check out the tips below if you’re not sure what the labels mean or how to choose the healthiest option for you and your family.

AND! Of course, you don’t have to be limited to animal proteins. There are many plant-based protein sources to create a balanced diet for health AND adequate protein intake!

💥 Plant-based protein tips coming later this week 💥

DM me if you want to brainstorm how to improve your protein intake….
🤔

06/29/2024

Desiring to drop a few lbs. and fit into that pair of shorts from last summer? 👙🩳

Need a starting point and coaching to get the ball rolling?

You’re not alone! Many of my clients are feeling the same way! So Im opening a new 10 day summer shred to help u take that first step toward results. This is a minimal prep and proven meal plan that simplifies everything!

This is the little KICKSTART needed to get your bodies into that FAT BURNING ZONE. 🙌

You will work directly with me during these two weeks. Then I’ll coach you on your next steps so you have a game plan👇
-stay on plan longer for additional fat loss
-transition back into a modified version of your own routine to maintain
-learn how to add this plan in anytime you need a “kickstart”

Together we will personalize the plan to fit your goals and needs.

Join on launch weekend (29-30th) and save!

Comment or DM to learn more and get started 👇

Please share this with anyone with the same goals to start their journey or get back on track mid summer! This is open to everyone local or remotely. 🙌

10/12/2023

Facts! Worry less about the scale and more about your daily movement, good nutrition and healthy habits! This way no matter what weight you are your “lbs. Fit Well” on you 😉 🙌

04/28/2022

03/17/2022

Progressions make every workout feel new and interesting with that added “hell ya I accomplished something new.”

Love the family for inspiring me to add play time into my workouts!

And Jade… for letting me experiment on you 😂

01/06/2022

Too busy to eat healthy? It’s Simpler than you think once you get into the habit.

Adding more whole foods:
Prep and cook vegetables in advance. build your meals around these throughout the week.

Time saver:
While you have everything out and your stove/oven is hot anyway, make 2-3 meals from one prep.

Convenience tip:
Invest in good single portion storage containers. Place food directly into these for grab n go when you need them.

We all have days when we are busier and days we are more flexible. Take advantage of the opportunities you have to plan ahead. The benefit of feeling and looking great will outweigh any time spent 👍

01/03/2022

According to Forbes, “40% of Americans make self-resolutions at the beginning of each year, however only 8% actually accomplish them”.

This graph shows the initial intentions of eating better and exercising more AND then going back to original habits by week 4-5.

What if we went about it differently this year?
Could we take a less extreme “jump” into getting healthier this year? What if we took a more balanced approach with a 6 -12 month end game instead of shooting for immediate results then “falling off the wagon”?

Start with 1-2 things you can add and 1-2 things you can remove in your life that will lead you on the path to feeling great and hitting those goals you have for yourself.

If you find that it’s not sustainable, shift your efforts to something that is.

11/24/2021

‘Nuff said 👇 love, laugh, enjoy the food that goes along with it.

Living a healthy lifestyle means one meal or day won’t break your progress ❤️

09/17/2021

TWO SPOTS OPEN 👇
Registration closes tonight

Learn how to fuel your body and enjoy a flexible diet so you can change the shape of your body whenever you choose but also be able to maintain your results.

Eat right, be fit, live well! 🙌

09/16/2021

Having a healthy ratio between muscle and body fat is more important than weight on a scale.

We can be “over fat” even when we are in a recommended weight range if our muscle mass is low.

When we lose weight by drastically cutting calories or over-doing cardio, we tend to lose muscle. This lowers our metabolism, which can result in not only gaining all the weight back, but studies show that most people add even more back onto their pre-diet frame.

My 4 week Nutrition Bootcamp is designed to teach you how to fuel your body so you’re energized, able to hit your workouts strong and able to maintain your goals on an ongoing basis with a healthy eating plan.

For instance:
Angie was frustrated that she wasn’t seeing progress even though she was consistent with her HIIT training workouts. After going through her food tracking and exercise expenditure reports, We discovered Angie was not eating enough calories and/or the right combination of nutrients and her resultant symptoms included fatigue, headaches, lack of motivation, etc.

After assessing her food intake and calorie expenditure reports, we found she needed more calories throughout the day and a slight adjustment in her macronutrients (macros). At the end of our 4 week nutrition program, she had a significant improvement in her symptoms- no more headaches when she stuck to the plan- and a 1.4% decrease in fat while retaining her hard earned muscle.

If you’re interested in learning how to fuel your body for your goals and looking to make improvements in performance, physique or overall health, this program is your answer.

I have a few spots left and we start Monday September 20th.

More details and registration at lbsFitWell.com/macros

09/16/2021

One of my favorite vegan recipes from our previous nutrition program.

There will be 42 new recipes in the “build n burn” program starting next week. All have balanced macronutrients, approximately 300 calories/serving, 30 minutes or less.

Last few days to register and join us so you can learn how to fuel Your body rather than diet. 👍

LbsFitWell.com/macros

There's a lot of research about the benefits of incorporating more plant and less animal protein but as with anything else, creating a new habit can be challenging.

To make the transition easier, we have been swapping out 1-2 meals each week with a new recipe that uses plant-based protein. Some are winners, some not so good 🤷‍♀️

This recipe is delicious, easy to make and enjoyed by (most) of our family... I figure the majority rules and every meal can't be a winner or we would always eat pizza 😆

*It works well as leftovers too for easy lunches and quick dinners during the week.

Anyone have a favorite high protein plant-based meal to share?👇