How to calculate your macros

I get so many questions about macros and how to calculate them. I just don't have time to answer every single one. Here is a video to inform you and hopefully point you in the right direction. Remember, you have to be proactive and research things for yourself. Open your mind and start learning. Look for information. Find things that work for you.<br /> <br /> <iframe width="560" height="315" src="//www.youtube.com/embed/fa1DOQ2r5MQ" frameborder="0" allowfullscreen></iframe>

carbohydrates, fat, how to calculate macronutrients, IIFYM, Macros, Protein

How to calculate your macros

I get so many questions about macros and how to calculate them. I just don't have time to answer every single one. Here is a video to in...

The best and worst times to eat fruit

I love, love, love a bounty of beautiful fresh fruits. They are Mother Nature’s ultimate multivitamin and a powerhouse of antioxidants and enzymes, but did you know that there are optimum strategies and times to eat fruit?<br> <br> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVCbHcRiFvmauRVH26eGR_2tatnNB5OEppKg6VAIFelL6NnR_syWhzqTzYbJ3bQAdxvcTsZL2RNLaIqEPLBh7-iMSrbO-wc5iqL18-aFsd6bc9lDP1U2YVitVvVhUSs_RmobZjIu-WXLns/s1600/All-Fruit-Wallpaper.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVCbHcRiFvmauRVH26eGR_2tatnNB5OEppKg6VAIFelL6NnR_syWhzqTzYbJ3bQAdxvcTsZL2RNLaIqEPLBh7-iMSrbO-wc5iqL18-aFsd6bc9lDP1U2YVitVvVhUSs_RmobZjIu-WXLns/s640/All-Fruit-Wallpaper.jpg" width="640"></a></div><br> <br> Fruit is a carbohydrate which means that it is converted to simple sugars for immediate energy. Essentially, when these sugars are not used they are converted and stored as fat. To fully utilize this energy, eat fruit around these times:<br> <br> <div style="text-align: justify;"><span style="color: #3366ff;"><strong><span style="text-decoration: underline;">Breakfast</span></strong></span><br> <strong><u><span style="color: #3366ff;"></span></u></strong> </div><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnud7KRs-kEmi0QRqka4px4SR0t61q64_eFHJP9_omJljK4hLhtlV9U6Aqr3Gf_lvukWurBe6iPvZOk5NuleMmO5_zFMw_oyeekiMU7makpT7rb-DaQrLW3vQu8rQYBFCpP3eNh1nSRjrV/s1600/Fruit-Salad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnud7KRs-kEmi0QRqka4px4SR0t61q64_eFHJP9_omJljK4hLhtlV9U6Aqr3Gf_lvukWurBe6iPvZOk5NuleMmO5_zFMw_oyeekiMU7makpT7rb-DaQrLW3vQu8rQYBFCpP3eNh1nSRjrV/s320/Fruit-Salad.jpg" width="320"></a>When you are breaking your night’s <strong>“starvation” cycle</strong> and the stomach is fully empty. This is especially important because your body will be able to fully absorb all of the vitamins, fiber and healthy carbohydrates that it needs to function in good health. <br>  </div><div style="text-align: justify;"><span style="color: #3366ff;"><strong><span style="text-decoration: underline;">Pre-/Post- Workout</span></strong></span><br> <strong><u><span style="color: #3366ff;"></span></u></strong> </div><div style="text-align: justify;">Another fantastic time to eat fruit is either right before, right after, or both pre- and post- working out. Our bodies will use fruit sugars for immediate energy and for refilling depleted energy stores.</div><div style="text-align: justify;"><b></b> </div><div style="text-align: justify;"><u><span style="color: blue;">When NOT to consume FRUIT</span></u></div><div style="text-align: justify;"><u><span style="color: blue;"></span></u> </div><div style="text-align: justify;">Like previously stated, when energy from fruits is not used, it leads to weight gain. For people striving for weight loss it may be best to avoid this possible side effect by not eating fruit during these sedentary times:<br>  </div><div style="text-align: justify;"><strong><span style="color: #3366ff; text-decoration: underline;">Before Bed</span></strong><br> <strong><u><span style="color: #3366ff;"></span></u></strong> </div><div style="text-align: justify;">Obviously you will not need quick energy while you are sleeping. Some people find that they have restless sleep if they eat fruits and carbohydrates too close to bed. A good rule of thumb is not less than 3 hours prior to lights-out.<br>  </div><div style="text-align: justify;"><span style="color: #3366ff;"><strong><span style="text-decoration: underline;">During Weight Loss Plateaus</span></strong></span><br> <strong><u><span style="color: #3366ff;"></span></u></strong> </div><div style="text-align: justify;">If you are really struggling overcoming weight loss issues it may be a good strategy to employ a “<span style="color: red;"><strong>no fruit after lunch</strong>” <strong>rule</strong></span>. This might just give your body the edge and caloric deficit it needs to utilize fat stores as energy.  With this being said, look for other weight loss inhibitors within your diet and don’t necessarily blame fruit right away. <br> <br> <!-- google_ad_section_start --> <br> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7rLrV0kGUBWQgIbkwiIN0vWKCO4j5DRHWz-pf43kWqbv80h5sB6g_OrN5ZS_mNkUKi3KNV_Kku_VfO1Fv7txbIRjfzbVV-cV8hkWQROfAAZOc9DE9ZvPT2YWs4CLWxpF_WAF4mCps3-Dw/s1600/sugarinfruit.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7rLrV0kGUBWQgIbkwiIN0vWKCO4j5DRHWz-pf43kWqbv80h5sB6g_OrN5ZS_mNkUKi3KNV_Kku_VfO1Fv7txbIRjfzbVV-cV8hkWQROfAAZOc9DE9ZvPT2YWs4CLWxpF_WAF4mCps3-Dw/s320/sugarinfruit.jpg" width="270"></a></div>Five fruits to avoid if you want to reduce belly fat are bananas, pineapples, mangoes, dates and grapes. These fruits top the chart for highest sugar content. Excess sugar in the diet is stored as fat in the body and tends to show in the abdominal region<br> <br>  </div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg"></a></div>

bed, best time to eat fruit, consume, diet, energy, fat, fruit, post workout, pre workout, sugar, weight gain, weightloss

The best and worst times to eat fruit

I love, love, love a bounty of beautiful fresh fruits. They are Mother Nature’s ultimate multivitamin and a powerhouse of antioxidants and e...

Is your workout routine making you fat?

So many women are on what I call the cardio weight loss program. I was on it myself for years! I was given the wrong information from people who I thought knew the right answers. I will say that I did not find the right answers until after I turned 30! And it was transforming as well as freeing.<br /> <br /> The misconception that women have is that weight loss makes you look good and this can only be achieved by cardio and reduced caloric intake. At the same time, most women believe that weight training will make you big and bulky and cause you to gain weight.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-xYWgYwrzNZcoz-q9QDORlsyJ_mss4meHZEVwXe5ZdXCETLaekJ3CLg5KQscVnojGfa4d1pI8maFLusPJPYs90liwfQvGI2f-yJT1mMWwrZvIl9dWWHqI4B5mx_keI4G0GmQnMkoqBFkb/s1600/cardiomisconception.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-xYWgYwrzNZcoz-q9QDORlsyJ_mss4meHZEVwXe5ZdXCETLaekJ3CLg5KQscVnojGfa4d1pI8maFLusPJPYs90liwfQvGI2f-yJT1mMWwrZvIl9dWWHqI4B5mx_keI4G0GmQnMkoqBFkb/s640/cardiomisconception.jpg" width="640" /></a></div> <br /> <br /> <br /> The REAL truth is the cardio weight loss program may actually be doing you more harm than good if not combined with a good strength-training program. It could also be the very reason you have belly fat. Surprised? Over exercising puts stress on your body and this stress releases the hormone, cortisol which is the belly fat culprit. In addition, too long of a cardio burst depletes the stored glycogen in your muscles, forcing your body from anabolic (muscle building) state to a catabolic state (muscle depletion). I could get super technical but it’s not necessary. You simply need an understanding of why strength-training benefits far outweigh a cardio weight loss program.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Qe2xFJADn6bbv8ZigyIMRDDXjyncMr8tCfU0-xp1QN2HxT5yY1Awybgx3vSBhe0zlc3VKHhQM79J9rXiLZddoBM7-MAjRKOJ8eM-UVyo50fe_EEgZU1lcH7uc2Q97Qi11_DmxNyVMGjQ/s1600/strongnewskinny.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8Qe2xFJADn6bbv8ZigyIMRDDXjyncMr8tCfU0-xp1QN2HxT5yY1Awybgx3vSBhe0zlc3VKHhQM79J9rXiLZddoBM7-MAjRKOJ8eM-UVyo50fe_EEgZU1lcH7uc2Q97Qi11_DmxNyVMGjQ/s320/strongnewskinny.jpg" width="237" /></a></div> <br /> <strong>FACT</strong><br /> <strong></strong><br /> A steady state cardio session such as running outside or on a treadmill for 45 min to an hour will burn around 400-500 calories during that session. The after-burn, which is the number of calories burned when you stop jogging lasts about an hour and burns a total of only about 30 to 100 additional calories. Weight training will burn calories for up to 36 hours after a weight lifting workout!<br /> <br /> <strong>FACT</strong><br /> <br /> The cardio weight loss program is not the key to burning body fat! Increasing your metabolic rate so that it burns fat AFTER you work out is the ultimate goal and the most efficient way to lose body fat. This can be achieved in a couple of ways…by building lean muscle and by performing high intensity workouts. The second causes your body to use up your stored carb energy source. Once this is depleted your body will burn fat post workout. This is due to EPOC which is that high or excess post-exercise oxygen consumption. Because your energy output was so intense, your body works harder to bring in the extra much needed and depleted oxygen store which causes your metabolism to rise. <br /> <br /> So you are probably wondering if all cardio is bad?<br /> <br /> There is cardio for building muscle and melting fat at the same time.<br /> It is called HIIT, high intensity interval training. It involves alternating low to moderate intensity levels with high intensity levels. HIIT has shown to be more effective, upward of 50%, as a cardio workout to raise metabolism in blasting adipose tissue as well as well as speeding up the metabolism.<br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Q3p5o2QL0f10GnPFWXigYuPiZJDiOeV0Y1bbxM2zIp7IhsQ-oQoFwYXpTV0dDGpaGE-sOKOsErU22DZ5QEJO8jJqazrTccWPk8sB50voh-NgtWSviWIhyYL2Il04djmsWthe6GlL4WR7/s1600/turbofire2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Q3p5o2QL0f10GnPFWXigYuPiZJDiOeV0Y1bbxM2zIp7IhsQ-oQoFwYXpTV0dDGpaGE-sOKOsErU22DZ5QEJO8jJqazrTccWPk8sB50voh-NgtWSviWIhyYL2Il04djmsWthe6GlL4WR7/s320/turbofire2.jpg" width="320" /></a> Examples of HIIT would include:<br /> <table align="right"><tbody> <tr><td> </td></tr> </tbody></table> <ul> <li>Sprinting</li> <li><a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=895599538001" target="_blank">Asylum</a></li> <li>Split lunges</li> <li>Jump rope</li> <li>Box jumps</li> <li>Running stairs</li> <li><a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=75304674001" target="_blank">Turbofire</a></li> </ul> <br /> <br /> <br /> <br /> <br /> If you are looking for a great strength training program but, are unfamiliar with what exercises to do or the proper form. I highly recommend Body Beast and <a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=25219364001" target="_blank">Chalene extreme</a>. I am currently doing the <a href="http://www.beachbodycoach.com/esuite/home/alyssaschomaker?bctid=1698965883001" target="_blank">Body Beast</a> program and am loving the results that I am seeing from the program. <br /> <br /> Check out these ladies results from the Body Beast program:<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrIEe3VflmrJNo0enbL_cpi1pLKqmRCGla5ZS2uIlaRQgLs9rFZpeGHOjuCz48afaoyCLpAnPbKmIg8jQxO6Mz5j8xCEqYQG9wmWcpDnE6-xYV2iLyPH9lwMOa5XjZ-6_ZlBNFvcjqxtJu/s1600/bodybeastresults1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrIEe3VflmrJNo0enbL_cpi1pLKqmRCGla5ZS2uIlaRQgLs9rFZpeGHOjuCz48afaoyCLpAnPbKmIg8jQxO6Mz5j8xCEqYQG9wmWcpDnE6-xYV2iLyPH9lwMOa5XjZ-6_ZlBNFvcjqxtJu/s320/bodybeastresults1.jpg" width="320" /></a></div> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-7GYRFUeWiH4QNaO6ZScfUox8o65aS68fYUNeN2aELt9y6wRn-uAzZ4kcVb21naF55mWAK1zmDmMTwG7ChsaYKZE586CdGkl4xz-25tTZJctEZbSt56hBD5Ziqdfa7S2QXypLYUM_rZWn/s1600/bodybeastfemale.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-7GYRFUeWiH4QNaO6ZScfUox8o65aS68fYUNeN2aELt9y6wRn-uAzZ4kcVb21naF55mWAK1zmDmMTwG7ChsaYKZE586CdGkl4xz-25tTZJctEZbSt56hBD5Ziqdfa7S2QXypLYUM_rZWn/s1600/bodybeastfemale.jpg" /></a><br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> They look great right?<br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> The other program that I love is Chalene Extreme!<br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAByZwwnZKWH53CEAJbUh1as9I-JqQ3ctW-QCY1TcFU9zsm04hEuyfS-3ESg1kf5bp292s_lrYL5IR1nSpqOL8FOjnhTLyHbeKVKxmonCqRnPN-tKEYEt9iNJ_MMBkV-BzTCcc8IyNLQ3u/s1600/chalenegoheavyorgohome.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAByZwwnZKWH53CEAJbUh1as9I-JqQ3ctW-QCY1TcFU9zsm04hEuyfS-3ESg1kf5bp292s_lrYL5IR1nSpqOL8FOjnhTLyHbeKVKxmonCqRnPN-tKEYEt9iNJ_MMBkV-BzTCcc8IyNLQ3u/s1600/chalenegoheavyorgohome.jpg" /></a><br /> <br /> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: left;"> Check out the creator of the Bombshell dynasty,  Lindsay Matway and her results with Chalene Extreme.</div> <div class="separator" style="clear: both; text-align: left;">  </div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB2kxeyohD9u1LYnIHq6APYCNm1y1qlCjNZOdIfSaOSNLEmg49lWP_HMznWMO4oXF4poWEVD0uxXuzngZbgVJVnUhyG6rcPy-RAULB4sULPC8J5oVC0eAhZWsLK3gPpRerUNIuS9t6GaPv/s1600/lindsaymatwaychalene.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="277" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB2kxeyohD9u1LYnIHq6APYCNm1y1qlCjNZOdIfSaOSNLEmg49lWP_HMznWMO4oXF4poWEVD0uxXuzngZbgVJVnUhyG6rcPy-RAULB4sULPC8J5oVC0eAhZWsLK3gPpRerUNIuS9t6GaPv/s320/lindsaymatwaychalene.jpg" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;"> Ok... ready to get your mind BLOWN away with some more 60 day results? This is JUST 60 days of eating right, drinking <a href="http://www.myshakeology.com/abbyfix" target="_blank"><span style="color: #94004d;">Shakeology</span></a>, and working out 5x a week for less then 40 minutes a day! Not that hard, but easy to do and easy NOT to do. However, they chose to press play everyday (maybe missed a day here and there) and committed to eating right about 80% of the time!<br /><br /> These results are a fellow coach Amanda McDonald's! Amazing right?! Look at that stomach! hello ABS!</div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCo-A9T2sqDJloA4wefwGmDv8-Gcxv1cORPvhB6CUj5lukX-tzqSqBn8OKSU3GIEF-d6gX1nioCf9y_qZKE72JTQUz6kNkhM5i4YmdjifvzYEJVRR9oHC6ShTaLmwIQrFYF3i5u5Qq9wiS/s1600/amandachaleneresults.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="106" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCo-A9T2sqDJloA4wefwGmDv8-Gcxv1cORPvhB6CUj5lukX-tzqSqBn8OKSU3GIEF-d6gX1nioCf9y_qZKE72JTQUz6kNkhM5i4YmdjifvzYEJVRR9oHC6ShTaLmwIQrFYF3i5u5Qq9wiS/s320/amandachaleneresults.jpg" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;"> The point here is do not be scared to lift heavy weights! The muscle you build will increase your metabolism and it will give that lean tone physique you have been searching for! Combined with clean eating and HIIT cardio 3x/week you are for sure to see results!</div> <div align="left" class="separator" style="clear: both; text-align: center;"> </div> <div align="left" class="separator" style="clear: both; text-align: center;"> </div> <div align="left" class="separator" style="clear: both; text-align: center;"> </div> <div class="separator" style="clear: both; text-align: center;">  </div> <div class="separator" style="clear: both; text-align: center;"> If you have any more questions click <a href="mailto:schomakeralyssa@gmail.com" target="_blank">HERE</a> and I will help you find a program that will fit your goals!</div> <div class="separator" style="clear: both; text-align: center;">  </div> <div align="left" class="separator" style="clear: both; text-align: center;"> </div>

Body beast, cardio, Chalene extreme, fat, high intensity, HIIT, lean muscle, metabolism, muscle, program, training, transformations, Weight loss, weight training, weights, workout

Is your workout routine making you fat?

So many women are on what I call the cardio weight loss program. I was on it myself for years! I was given the wrong information from people...