I feel like the fitness world just keeps growing and growing with information, which can sometimes lead people in the wrong direction. Lets face it, there is SO much out there from Youtube videos, “IG Influencers”, to magazines with someone’s favorite celebrity. Everyone is selling something these days, or telling you the wrong information just to try and get you to buy their product.

This blog is my passion, and I love spreading helpful knowledge. I was one of those girls who didn’t know anything back in the day, I did lots of cardio, not because I wanted to lose weight, but because I didn’t know any better. No one showed me the right way to go. I’m here to continue to show you my journey, not everything that works for me will work for you, but I’m here to show you that you just need to learn to have a balanced lifestyle, and not listen to everything you see online. I have gone through my own fitness journey and I’m still learning everyday. I have learned a lot, most importantly I really hate seeing someone who is gullible listening to the wrong person.

There are a number of myths that seem to not go away, so I’m going help you learn the truth about it all, so you can take the information and keep it stuck in your head. As well as helping someone else one day!

Myth 1 – You need to cut out all the carbs to lose weight
If you cut carbs and just eat protein and fats… what kinds of fats are you eating? Healthier fats or unhealthy ones? The Keto diet may work for some people, but it’s not sustainable. Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a risk factor for heart disease.

Cutting carbs is not the answer, your body needs those carbs for fuel throughout the day. Having no carbs or really low carbs in your diet will only make you feel exhausted. Trust me, I was there when I was prepping for my show. Low carbs SUCK! Yes, you do need to be in a calorie deficit to be able to lose weight, which means you do need to cut some carbs out. BUT…Healthy sources of carbohydrates, such as higher fibre starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins.

Any food can cause weight gain if you eat too much. Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses, you’re likely to gain weight. Cutting out a ton of carbs will also only set you up for failure. It’s not sustainable, it will most likely put you through a binge eating phase or health problems. Focus on eating healthier carbs and having that balanced lifestyle. Don’t forget to watch out for your sugar intake!

If you want to see some healthy carbs that are in my diet every day, you can browse through my grocery haul.

Myth 2 – Ability to lose fat anywhere
Spot-training is not real.. You cannot train a body part and expect to lose fat in that spot. If you want to lose fat from a specific spot, you need to lose overall body fat. Have you ever heard of HIIT? It can work wonders! After a crazy intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Check out what I do for HIIT on the stairmaster on my Transformation page. Don’t forget to incorporate strength training as well!

Myth 3 – It was a bad workout if you’re not sore afterwards
While being sore and the intensity of your workout can be connected. Being sore doesn’t necessarily mean it was a great workout, it just means that a significant amount of stress was applied to the tissue. You can have a great workout and not be sore the next day. It’s totally normal to feel both sides. Don’t forget to drink lots of water, and let your body recover. Rest days are crustial.

Myth 4 – The more you sweat the more fat you will lose
Sweat can be a good indicator of how intense your workout was. The more you sweat does not equal more calories burned. Instead, sweating is simply your body’s way or regulating your internal temperature by excreting water. That’s why it’s so important to drink lots of water during your workout, so you can replace the sweat you lost during your workout. The last thing you want to be is dehydrated. Example; Jamie sweats all the time, even doing nothing, and I barely sweat; so don’t think that sweating is always the answer.

Please note: I’m not the type of person who bashes companies, however, when it’s marketing as a product to help you “lose weight” and it’s far from the truth I just need to put the word out there! I’m sure you have seen or heard of the product “Sweet Sweat.” This is like a waist trainer that you put on with some Vaseline, that supposedly “allows” you to sweat more, As for weight loss, no Sweet Sweat does not work. There is no way to target fat with these trimmers. The jelly may suffocate certain parts increasing the amount of sweat, but that is just a release of water weight.

Myth 5 – Train the same way each session and see results
You’re working out all the time, so your body must be changing right?
nope! If you’re doing the same exercises, sets and reps every session with the same weights and rest times you WILL NOT see results. You will see some results in the beginning, but later on your body will start to get used to the workout and weights you use. This is because when you train the same every time your body will adapt to that. It won’t be challenging anymore. There are so many ways to change up your routine. Change up your workout split, hand/leg grips, reps, sets, how you train with certain training techniques that you should always rotate in your workout routines.
Challenge yourself!

Myth 6 – Ab workouts will give your abs
This one is a huge pet peeve of mine.. I see people doing this all the time, even with their personal trainers!! You pay these people to help you get into shape and there they are on the floor for majority of the time doing crunches, planks etc. You want to feel good? You want to lose weight? You want to gain muscle mass? LIFT THOSE HEAVY ASS WEIGHTS and EAT HEALTHY WHOLE FOODS, and don’t forget to challenge yourself!

Abs are made through nutrition! You have to lose body fat to see your abs. To do that, you have to mix proper nutrition with strength training and some cardio. HIIT training is your friend.

Believe me, you don’t want crazy abs. It’s hard to keep and it can be hard to enjoy your life. Can’t enjoy booze, and yummy foods. Just focus on living the best life and a healthy one!

Myth 7 – Protein shakes are good for a meal replacement
Many consumers are under the impression that they can drink a shake instead of making a meal. Though that is acceptable from time to time, it should not be a daily occurrence. I recommend treating protein shakes as a snack or something you drink after your workout, not a meal on it’s own. Otherwise, you’re missing out on the healthy bacteria, you’re missing out on all the nutrients contained in food and you’re missing out on the dietary fiber your body needs.

There’s nothing wrong with being in a rush and grabbing a protein shake on the go, however don’t think it’s good idea to replace your meals with just liquids.

Myth 8 – Squats are the only way to build your butt
Yes, squats can help you build your glutes and quads, however there are more exercises you can do to help build your glutes!

To add some volume to your backside, make sure you’re focusing on all parts of the butt. You have to focus on all areas of the glutes: maximus, medius, minimus. So squats just won’t do the trick; you need to add in hip abduction, and abductors, hip thrusts, lunges, deadlifts, etc. You also have to eat enough to grow your glutes! So make sure your eating enough protein, carbs, and fats to get those booty gains!

If you want to know how much to eat for macro intake (Protein, carb, fat) Check out “Understanding Macros.” I have provided a macro calculator to roughly help you with your intake!

Myth 9 – You need supplements in order to reach your goals
Despite what you hear, making gains is achievable without using any supplements. Supplements can’t provide you with maximal muscle gains if your nutrition and exercise programs are lacking. To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights.

So don’t worry if you don’t have the cash to buy the new super filtered whey protein. Just use the money to buy all your good protein sources.

Myth 10 – Fasted workouts are better for fat loss
A lot of people think if you do a fasted workout you will be burning fat since there is nothing in your stomach, but the major issue with training in a fasted state is that the weight loss could be coming from a loss of muscle mass, which is exactly what you don’t want. Also, one more thing that a lot of people need to learn. Training when you’re starving leads to low-quality workouts! Good amounts of healthy food help to push your body through tough workouts!

Myth 11 – Eating at night will make you gain fat
Calories don’t tell time!!

It doesn’t matter what time you eat, the only thing that matters is the amount of calories you’re consuming and the quality of those calories. This myth stems from the long-rumored belief that if you eat before bed then go to sleep you won’t be active enough to burn off those calories.

What matters are the total amount of calories you eat period. Time is irrelevant. You don’t gain more fat from the calories you consume if you eat them at 9am or at 9pm. If you consume the same amount of calories whether you eat them earlier or later, your body will digest those calories the exact same way.

I do believe in getting your body used to an eating schedule. Have your meals as prepared as possible, that way there’s less likely that you’ll be skipping meals, which can lead to overeating.

The only reason late night eating as been associated with weight gain is because oftentimes late night snacking leads to just that… snacking. Obviously you need to choose the best options for your health goals if you’re going to be snacking at night time. Try to keep your sugar intake low.

I suggest tracking your macros! My tip, if you’re planning on having a “snack”, plug that “snack” into My Fitness Pal aps, that way you can work around the rest of the calories!

There is nothing wrong with having some ice cream here and there at night, we’re all human and have cravings! Just don’t let it become an everyday/ night thing.

Myth 12 – Fats will make you fat
If you’re trying to lose weight avoiding all fats isn’t the answer. Did you know there are good fats? Choosing the right fats can help keep you feeling full and satisfied for longer periods of time. Pair it with a lean protein source, also great for fighting off cravings. Try consuming some of these: Real PB, coconut oil, avocados, salmon, etc.

Myth 13 – I’m working out, so I can eat whatever I want
As much as I would love to always eat what I want, I know it doesn’t work that way. Sure, you burn calories from working out, but not nearly enough to compensate for gobbling down whatever you desire.

A lot of people overuse the “IFYM” (If It Fits Your Macros) ideology to justify this.
Just because you have the number of macros you’re eating doesn’t mean you always should eat the “unhealthy” stuff. It will eventually affect your goals and then you will wonder why you aren’t seeing any progress.

There is nothing wrong with snacking once in awhile and eating those treats, however doing it whenever you feel like it, is just a bad way of taking advantage of “IFYM.”

Eating clean has so many benefits to you and your body! Healthy food is not expensive! You just need to remember if something costs a bit more, aka like ground beef, you will obviously have more than 1 meal out of it. You need to have a new mindset and get the costs of something out of your head and think about how many meals can I get out of this for that price.
“Eat Healthy On A Budget”

2019 was my year of ‘Fat to Fit’: losing weight, gaining fitness and improving my diabetic health. But that’s in the past now. So what’s my plan for 2020?

Setting clear goals and targets for 2019 contributed hugely to a successful year. I didn’t hit all my goals and milestones – but I achieved most of them and comfortably exceeded several in the process.

I cut a very different figure today to what I was a year ago. Nearly four stone lighter. Fitter. Stronger. And in control of my diabetes for the first time.

Consequently, my approach to 2020 needs to be different too. I can undoubtedly carry forward a lot of what I learned last year. However, it’s time to set new fitness goals and challenges that build on what I now have.

Starting point: understand me
Last year was the first time I had ever created my own fitness plan. While I learned a lot through research and seeking advice from others, I quickly realised I would gain just as much through my own experience and self-discovery. I had to set personalised goals that would motivate me, pitched in that sweet spot between easy and stretching.

I started with four key insights about myself:

I’m a data-driven person. Quantifiable targets appeal to me.
I’m a procrastinator. If I only set long-term targets, I will put things off.
I struggle with focus. Give me 20 things to do and I will flitter aimlessly and achieve none of them.
I’m easily bored and reward-driven, so will soon lose interest in a rigid, unvarying plan.
With these insights in mind, this is how I built my 2019 plan:

Set clear targets. Hit a certain number by a specified date, then measure my progress to keep me motivated.
Mix short and long-term goals. I did set some goals for the entire year, but also others with a shorter timescale. I also had a few key milestones to focus on throughout the year.
Avoid having too many goals. At any given time, I never really had four or five things to focus on.
Change things up. I altered my training and focus throughout the year depending on what my next milestone was, so every few months I would start a completely new routine.
Don’t feel guilty. An occasional big night out wasn’t breaking my routine; it was part of it. I got into the mindset of it being a reward I had earned rather than a sin.
2019 targets and milestones
Having done my self-reflection, these were the main targets I set myself during the year.

A combination of niggling injuries and me underestimating the appalling autumn weather meant I didn’t meet my two Parkrun goals. But I did reduce my personal best by five minutes over the course of my five runs – so not too shabby.

And I definitely saw the motivational benefit of setting a target over the Christmas holiday. Having joined the gym in April, there was no way I was going to miss my year-end target of 68 sessions. That meant squeezing in two visits between Christmas and New Year, which I duly did – with the last one on New Year’s Eve. How’s that for just-in-time completion?

I also pencilled in three key milestones during the year.

Each of these gave me a fixed point in time to focus on. And changing my training regimen for each of these helped inject some variety and challenge to stop me getting bored.

The above combination worked really well for me and meant my motivation never – well, rarely – wavered throughout the year. It was successful enough that I’m applying the same methodology to 2020.

My 2020 fitness plan: Fewer inputs, more outputs
However, one thing I am changing this year is to shift the emphasis from primarily input goals to output ones.

What’s the difference?

Input targets are about measuring effort – for instance, counting steps, Parkruns and gym sessions. Tracking these ensure I turn up but they don’t tell me how effective my efforts are.

By contrast, output targets are about measuring results, such as my Parkrun time.

Most of my 2019 goals were based on inputs – and deliberately so. I needed to develop good habits and build my base fitness. However, now I am at a reasonable level and exercise is ingrained as part of my routine. So I can focus more on tailoring my training on driving specific outputs.

So rather than setting myself a target of doing X runs or Y gym sessions, my initial goal for this year is one carried over from 2019: to complete a 5km Parkrun in 30:00 by the end of April.

That means I’m not going to worry about focussing on long-distance stamina or increasing my top speed. And I’m not going to allow myself to be distracted by too much weight training. Instead I can focus single-mindedly on improving my 5km pace.

I’m also setting myself a weight target of 172 pounds (12 stone 4). But rather than having this as a year-end goal, I’m aiming to reach this by the end of June. This more or less equates to losing a pound every two weeks – definitely achievable but stretching enough to keep me focussed. If I can achieve this, my follow-up target will be to maintain that level through to the beginning of December, to prove to myself that it’s a sustainable weight.

I’ll add in more fitness goals as the year goes on, but that will do for starters.

My weight and Parkrun time are output targets, and I’m only going to set one input goal. This is to do 150 ‘high intensity’ sessions in 2020 – essentially three a week. Depending on my current training focus, this could be gym sessions, runs or even classes. It doesn’t matter exactly what, as long as it helps me towards my goals. But three sessions a week is what I think I will need to drive sustained improvement, so it provides a useful yardstick to keep me committed week in, week out.

Finally, I will also establish two or three key milestones. I have already pencilled in another Tough Mudder for later in the year but I’m still working on some other ideas that haven’t quite taken shape yet. But I definitely want to have those fixed points in time that I can commit to and focus on.

And finally … less is more
I do have one final goal. It’s a difficult one to quantify but it’s still important to me.

Last year I was sometimes too impatient and overly focussed on hitting or exceeding my numbers. That meant I often extended my workouts or squeezed in an extra session instead of taking time to rest and recover properly.

Pushing too hard was ultimately counter-productive. Inadequate recovery meant my running performance started going backwards. I also suffered a number of injuries – ankle, knee, shoulder and back – which set me back in the second half of the year. It’s impossible to eliminate the risk of injury, of course, but better recovery can help mitigate it.

Last year taught me that focussing too much on inputs will eventually have a negative impact on my outputs. Recovery and sleep are just as important to me as activity. So instead of worrying about a step goal that nudges me to go for an extra walk or a run, I’ll allow myself more downtime to recover properly for the big efforts that really matter. Sometimes less really is more.

And that’s my fitness plan for 2020. Not so much revolutionary as evolutionary, but hopefully one that will keep me motivated, focussed and successful through to the end of the year. Here goes.

———-

I’ve read about distance runners using mantras to stay focused during long events. I had never used one, or delved too deeply into uncovering the details. I feel like I may have tapped into this resource during the City of Roses Half Marathon in Cape Girardeau, MO. The course features a significant climb around the nine-mile mark. Here I realized that my legs alone were not going to carry me to the finish in less than two hours. I knew this would be a test of my fitness and will to push myself.

I hadn’t been running for distance and certainly hadn’t done any course-specific training. I could count on one hand the number of eight-mile runs I completed this summer, with zero in the double-digit miles. I had occasionally run some hills in Cape, but they were shorter runs and the hills in town don’t compare to the country hills on this course.

Yet, I still felt good about my fitness. My training had been consistent and I stayed injury-free this summer. I completed seven triathlons this season, the final one being just one week prior to the City of Roses. The triathlons were all sprint or Olympic distance, but I felt competitive in each race. The lack of rest prior to this half-marathon was of greater concern than the condition of my cardio machine.

Having chaffed during this race in the past, I thought a lot about the clothes and gear I would wear. Amazing how memorable the feeling of water hitting freshly abraded skin can be. Sixty degrees and sunny is a bit warm for the start of a half marathon. It was a comfortable, almost ideal temperature for me. It helped me feel confident in my choice of shorts and tank. I took a Nathan’s Quick Shot Plus handheld flask rather than a hydration belt. Race morning preparations went well and I arrived at the race site with plenty of time to spare.

Gathering at the start of the City of Roses Half Marathon, my friend Scott asked about my goal time for the race. “I’ve never finished this course under two hours. I’d like to, but I’m not sure it’s going to happen today.” I replied. My legs weren’t fresh and I hadn’t run this distance in seven months. I was still looking forward to racing and wasn’t going to let time ruin the positive experience of running this course.

After the National Anthem, we all thanked the race sponsors and runners toed the line for the start. It was a good start for me and I felt comfortable as the course quickly transitioned from parking lot to paved trail that accommodates three people across. In years past I have gone out too quickly attempting to pass groups and find some open running space. This year I was more relaxed and even found my buddy Pieter to chat with as we wound through the park.

Photo by Marcus Janzow
About a mile into the race there was a bit of congestion with 40 yards of clear running room ahead of the two groups. I took an opportunity to push the pace a bit and pass the groups. While not intentional, I pulled ahead of Pete with this surge. The open space allowed me to really settle my pace and relax my mind.

Organizers for the City of Roses Half Marathon did a great job of coordinating volunteers throughout the course. Ample, well stocked aid stations were supplemented by groups of local students at intersections and dispersed across the rural miles. Their presence and encouragement was greatly appreciated. I’m not sure if they were all athletes, but the guys in shorty shorts at the top of the hill on Highway W screamed cross country. They looked like they were jonesin as they bounced around, watching other people run but unable to do so themselves. The abundance of volunteers along the course really did make a positive difference for me.

The group of encouragers at the Pilot House was probably the most spirited. The aid station prior to the big hill on Veterans was at an ideal location. My Team Triumph had the most accommodating, well-stocked station just as temperatures were rising. But my favorite was near mile 6. Out in the middle of nowhere, Blaine and Morgan Swinford handed out water and encouragement in their Dutchman’s Dash finery. Those familiar with the City of Roses course know that miles 6 through 9 contain the toughest hills on the race.

Just past this rest area I realized I was on pace to break two hours. I also knew that the hills would impact my pace. “I am not going to let this incline keep me from finishing in less than two hours,” I thought as I climbed. In the final miles of the race I replaced “this incline” with “feeling in my leg”, “stretch of road”, and “people around me” as I tried to keep the self-talk positive and motivating. It was in these moments that I interjected “fitness and guts” to the monologue in my head.

Photo by Marcus Janzow
There was nothing I could do to change my level of fitness. It was up to me to see if I had the will, the grit, the guts to push myself through the end of the race. My body continued to respond positively, affirming that I had the fitness to stay on pace. This challenged my mind to discard the negative and focus on the positive. To stay sharp and in touch rather than be lulled into a complacent comfort. To smile and to let that smile on my face be felt throughout the rest of my body.

Occasionally something would pop up with the potential to derail my race; a slowing pace, a passing discomfort, a change in elevation. Once I recognized it, I would acknowledge it and then remind myself that this was a test of my fitness and guts. Somewhere during this period of the race, the Blondie song, “One Way or Another” came through my earbuds. This caused me to contemplate whether it would take both fitness and guts to pull me through or if only one of these elements was really needed. The mental distraction plus the driving beat kept me on pace for another three minutes.

Photo by Marcus Janzow
I struggle to estimate my finish time when I hit miles seven through nine. The math becomes easier at the ten mile mark when a tidy 5K stands between me and the end of the race. Being on pace to finish this specific race in less than two hours pushed me through the little things that seem much bigger when the targeted finish time is just out of reach. The little inclines near the finish, discomfort in my hips or quads, and realizing mile 13 isn’t the end are things that have previously put me in a funk. This year was different as my positive attitude and projected finish time put some pep in my step as the I approached the finish chute.

I was elated to see 1:58:45 on the clock as I passed through the chute. I had conquered the hills and finally finished the City of Roses Half Marathon in less than two hours. Pedestrian by many runners’ standard, but a huge victory for me. I added a new tool to my running belt and realized the power of fitness and guts.

When you add these super foods in your regular diet, It will not only make you fit but also make you healthy.

Avocado
Chicken
Eggs
Salmon
Beets
Sweet Potatoes
Pineapple
Chocolate Milk
Hemp seeds
Turmeric
Ginger
Watermelon
Avocado

Avocados are rich in mono and polyunsaturated fats, which help to lower bad cholesterol and promote lean muscle growth. It is also an anti-inflammatory food.

Chicken

Photo by Valeria Boltneva on Pexels.com
Chicken is a source of high quality protein and essential amino acids which when consumed post-workout along with veggies will help in muscle building and repair.

Eggs

Photo by Pixabay on Pexels.com
Eggs contain a plethora of vitamins and minerals along with high biological value proteins. It contains healthy fats for the heart and brain. It supports muscle growth and helps in fat loss.

Pineapple

Pineapples heals injuries faster as it contains an enzyme named bromelain, which has anti-inflammatory effect.

Chocolate Milk

It is the best post-workout drink as it contains ideal carb to protein ratio essential for recovery and rehydration. It also contains magnesium, which helps in recovery.

Hemp Seeds

They are natural appetite suppressants, which keep you full longer and avoid sugar cravings. It is full of protein, fats, antioxidants and other essential nutrients.

More : Fiber Rich Foods for Daily Consumption

Turmeric

Curcumin in turmeric has anti-inflammatory effect, which protects an athlete from any damage and gives a good night sleep.

Ginger

Photo by Joris Neyt on Pexels.com
Ginger helps delayed onset muscle soreness (DOMS) as it is a pain reliever and anti-inflammatory.

Watermelon

Watermelon contains an amino acid L-citrulline , which helps in recovery as it helps in faster removal of lactic acid than normal.

That’s it for today. Hope now you are all get that you must add these super foods in your and your family’s diet. Have a healthy Year ahead.

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton