A Fit Nurse: nutrition for p90x3

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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">carbs. They are awesome. But… too much of anything is never good and not getting the adequate amount of something that your body needs, is just as bad. I’ve experienced both sides of the spectrum.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Before I started making smarter choices with nutrition, I would over eat everything. Over eat fast food, over eat snacks, over eat Taco Bell at 3am. You get the picture. Once I got more involved in the “fitness world” one thing that I began to look at with an evil eye was carbs. I didn’t even know how much my body actually needed to perform basic bodily functions. I just wanted to “get skinnier”. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">What happened? I did get skinnier. But <b style="box-sizing: border-box;">it</b> <b style="box-sizing: border-box;">didn’t last </b>and led to “I’m having a bad day, give me 5 baskets of Red Lobster!” binges. You know what else happened? Mood swings, constant headaches, always feeling tired, bloated, etc. Not fun. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Once I started working with a nutritionist–who didn’t care if I was leaning, she cared that I was pleasant to be around and my brain was running properly–I started incorporating more carbs in my diet the smart and healthy way (based on current and longterm fitness goals).</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Here’s how I did that. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">According to the Dietary Guidelines for Americans, the average woman needs between 45-65% of their daily calories to come from good quality carbohydrates. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">After determining your caloric needs from the table below you can easily calculate a carbohydrate <em style="box-sizing: border-box;">range</em>. (<span style="box-sizing: border-box;"><em style="box-sizing: border-box;"><span style="box-sizing: border-box; font-weight: 700;">Remember, everyone’s body is different and these are guidelines for the average, healthy individual trying to maintain weight. Find what works best for you.</span></em></span>)</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.amandaadams.com/wp-content/uploads/2014/03/Screen-Shot-2014-03-06-at-7.38.51-AM.png" style="border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; box-sizing: border-box; color: #9ec000; text-decoration: none;"><img alt="Screen Shot 2014-03-06 at 7.38.51 AM" class="aligncenter size-medium wp-image-1510" height="169" scale="0" src="http://www.amandaadams.com/wp-content/uploads/2014/03/Screen-Shot-2014-03-06-at-7.38.51-AM-600x169.png" style="border: 0px; box-sizing: border-box; display: block; height: auto; margin: 0px auto 2.4rem; max-width: 100%; width: auto;" width="600" /></a> </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><img alt="" src="file:///Users/amandaadams23/Library/Containers/com.evernote.Evernote/Data/Library/Application%20Support/Evernote/accounts/Evernote/amandaadams23/content/p720/4a986275f08f3912f69a801bb48f2395.png" style="border: 0px; box-sizing: border-box; height: auto; max-width: 100%; width: auto;" /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: border-box;"> </span><span style="box-sizing: border-box;">Let’s take myself for instance. I work at a desk daily and exercise 3-4 days a week. I would be considered Active. </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">First let’s find my caloric intake.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">  2,400 Calories</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">-   400 (for weight loss)</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">————————-</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">  2,000 Calories PER DAY</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Now let’s find my carb intake.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">   2,000 Calories</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">x     .45 (for % of carbs I need) </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">———————–</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">900 Calories from Carbs</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">Okay, cool.  I know how many calories from carbs that I need.  Now, how many <i style="box-sizing: border-box;">grams</i> is that?  Since 1 gram of carb = 4 calories, we divide 900 (calories from carbs) by 4.  It’s simple math that looks like this:</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">945 / 4 = 225 g carb per day.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">When I first saw that number after being on a low carb diet, I was so confused. However, once I started trusting that my body needs carbs and providing it with <em style="box-sizing: border-box;">good quality carbs</em> –whole grains, veggies, fiber rich fruits– not only did I get the “skinny” feeling I wanted, but I FEEL good now. I don’t have constant headaches, feel like I need a nap throughout the day, or snap at my loved ones for who knows what.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">My mindset is healthier too. I don’t feel the need to devour 5 bread baskets each time I’m out to eat. I enjoy a few because my body isn’t in an, “Omg, I have to have that now” mode. (The staff at Red Lobster appreciates that from me now too). </span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">This is definitely something I emphasize with my #Fitnation<span style="box-sizing: border-box; font-weight: 700;"> </span>girls and we have already had some amazing success stories from it and I want you to have that same feeling too!</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="box-sizing: border-box; color: #ff268d;"><i style="box-sizing: border-box;">“Down 3 pounds this week, feeling great, and eating more carbs than I normally do…makes for a happy me!” -Julie M.</i></span><span style="box-sizing: border-box;"><br style="box-sizing: border-box;" /></span></span></div>
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<span style="box-sizing: border-box; color: #ff268d;"><i style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">“I put on jeans for the first time since I started this program and they are HUGE on me! I had to go shopping for new ones and guess what?! I went from a size 4 to size 2! Doing less cardio and lifting heavy and eating more carbs than I have in years” Megan K.</span></i></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">If you’re currently on a low carb diet and are dealing with negative effects like I did above, then slowly start incorporating them back into your diet. Give it time and find what works for you. Just remember, good quality carbs are your friend not your enemy.</span></span></div>
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<span style="box-sizing: border-box;"><span style="font-family: Arial, Helvetica, sans-serif;">If you feel like you need more guidance on how to healthfully incorporate carbs, sign up for my <a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank">FREE COACHING</a> You’ll also be given a chance to sign up for my private, online community where you’ll have access to me and other fitness and nutrition experts daily. It’s Awesome.</span></span></div>
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<span style="box-sizing: border-box;"><span style="box-sizing: border-box; font-weight: 700;"><span style="font-family: Arial, Helvetica, sans-serif;">Can’t wait to hear your feedback on this! Leave a comment below on your experiences with this or any questions you may have!</span></span></span></div>
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binges, calories from carbs, carbs, low carb, nutrition, nutrition for p90x3

How many carbs should I be eating?

carbs. They are awesome. But… too much of anything is never good and not getting the adequate amount of something that your body needs, i...

Happy New Years everyone! Can you believe that 2013 is here and gone! We are already on our second day of 2014 and I have spent the last week on the couch. I was diagnosed with influenza on Saturday and then continued to get sicker so back to the hospital I went... additional diagnosis of pneumonia. <br />
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I am getting antsy to get my workouts in again. Especially with my team health and fitness group and my Ripped Resolutions challenge group kicking it into high gear to claim 2014 as the year they kicked all diets to the curb and made it a lifestyle they can live with forever. I started p90x3 before I got sick and was loving all of the workouts. I was burning 300-400 calories in only 30 minutes! You can't beat that right?<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaEeuuc-eujgj48WPzfs8DDxp7kL4NZm1hT27tMSgUwFTks6UvDsO0TQkvSvQA30saqFZ16eLDg2Mi2yiC1xzd9Z7pSrJHjNAtOjRkl0PtsuxeEDpmMh_7wMHXv3iiDFlIKJ0j2xUFLtxr/s1600/IMG_5359.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="p90x3, alyssa schomaker, A fit nurse, motivation, health coach, nurse" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaEeuuc-eujgj48WPzfs8DDxp7kL4NZm1hT27tMSgUwFTks6UvDsO0TQkvSvQA30saqFZ16eLDg2Mi2yiC1xzd9Z7pSrJHjNAtOjRkl0PtsuxeEDpmMh_7wMHXv3iiDFlIKJ0j2xUFLtxr/s320/IMG_5359.JPG" title="p90x3 total synergistics" width="320" /></a></div><br />
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I haven't been able to workout since last Friday. So I have spent this time studying the p90x3 nutrition guide also working on some goal setting for my health and fitness in 2014.<br />
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The p90x3 nutrition guide is a simple plan to follow and based around intuitive eating. Intuitive eating is the ability to listen to your body cues so that you make the right decisions nutritionally. Think of it as the healthy cousin of impulsive eating. Cravings should be a good thing. An intuitive eater uses them to understand what is lacking in their diet, wether it is carbs, proteins, fats, or even a micronutrient such as iron or sodium. A lack of fat in your diet might have you cravings raw nuts or avocado. A lack of carbohydrates fruit instead of soda.<br />
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I plan on completing an entire blog post later this week on the nutrition guide for p90x3 so stayed tuned.<br />
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When I made my meal plan this week I incorporated some new menu suggestions from the p90x3 nutrition guide. The meals were quite tasty and even my kids enjoyed them.... winner winner chicken dinner! Here is my P90x3 meal plan for this week:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkNn3jmlxgWxNVT7cMsuTSMDwScFP0X_eN6dLApBUmUdPWVyuO3QHwAZ8yJZZSDDmG2llSFNkMgtUc1OCcUq3jz6XuQD9F6vtqginGDYuOpm77kSuTRmjPcXnUpC92ZhPaSDBdYrvRkqsT/s1600/mealplanp90x31-2-14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="p90x3 meal plan, p90x3, nutrition, a fit nurse, clean eating, intuitive eating, meal plans, " border="0" height="323" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkNn3jmlxgWxNVT7cMsuTSMDwScFP0X_eN6dLApBUmUdPWVyuO3QHwAZ8yJZZSDDmG2llSFNkMgtUc1OCcUq3jz6XuQD9F6vtqginGDYuOpm77kSuTRmjPcXnUpC92ZhPaSDBdYrvRkqsT/s640/mealplanp90x31-2-14.jpg" title="P90x3 meal plan" width="640" /></a></div><br />
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<div style="text-align: center;">Do you set health and fitness goals for yourself every year? I am very big on goal setting. I have this obsession with making lists just so I can cross things off. It makes me feel very accomplished. LOL! There are some BIG goals that I want to accomplish this year. But, most importantly is being in tune with my body and listening for when I am pushing it too hard. I am positing my goals here for some accountability! We all need some good old accountability in our lives.<br />
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Here are my goals for 2014:</div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQKUjePcsRgLl1SoN2a0SLPDzUsd86UftrvrGUltRDPki9Myn7Nel1paEBFTdgVZB1nF9O4C7jrhalK7KZbtS3gFfTe6XO4P5lYWGQV-43fxCa2Hl4wvuuKztvq8hev6ktKX-3QAOA1P_S/s1600/2014healthandfitnessgoals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="alyssa schomaker, fitness goals, a fit nurse, 2014, motivation, accountability, " border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQKUjePcsRgLl1SoN2a0SLPDzUsd86UftrvrGUltRDPki9Myn7Nel1paEBFTdgVZB1nF9O4C7jrhalK7KZbtS3gFfTe6XO4P5lYWGQV-43fxCa2Hl4wvuuKztvq8hev6ktKX-3QAOA1P_S/s640/2014healthandfitnessgoals.jpg" title="My 2014 fitness goals" width="456" /></a></div><br />
I can't wait to get started. First, I have to focus on my health though before my fitness. I will have challenge groups running every two weeks throughout the year. I keep them small for increased accountability so if you want to get rid of the excuses and learn a ton of valuable information while getting in the best shape of your life then be sure to <a href="mailto:schomakeralyssa@gmail.com" target="_blank">Contact me</a>!<br />
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A fit nurse, Alyssa schomaker, beachbody, clean eating meal plan, intuitive eating meal plan, nutrition for p90x3, p90x3 meal plan

Week 1 P90x3 meal plan and goals for 2014

Happy New Years everyone! Can you believe that 2013 is here and gone! We are already on our second day of 2014 and I have spent the last wee...

Posted by Alyssa Schomaker / Wednesday, April 9, 2014 / No comments / binges , calories from carbs , carbs , low carb , nutrition , nutrition for p90x3

How many carbs should I be eating?

Posted by Alyssa Schomaker / Thursday, January 2, 2014 / 1 Comment / A fit nurse , Alyssa schomaker , beachbody , clean eating meal plan , intuitive eating meal plan , nutrition for p90x3 , p90x3 meal plan

Week 1 P90x3 meal plan and goals for 2014

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