Schedules, consistency, and finding what serves you

Let's talk about consistency. Real progress comes from consistently living a healthy lifestyle but that is easier said that done. Lifestyle change isn't easy and it takes quite a bit of time and planning and even after you have a plan and things are going great, something in your life changes and suddenly your perfect plan is a total mess. To me, consistency is more about handling change and continuing to move forward toward your goals in whatever ways you can as well as being able to recognize when something is no longer working for you. Being consistent is completely dependent on being flexible. That willingness to adapt is key to success because life is crazy and constantly changing. We have to be able to adjust on the fly in order to reach our goals. 

I have gone through so many different phases with my nutrition and training. I won't bore you with all the details but I'll give a little summary of my fitness and nutrition journey the past two years. 

-Started my post-baby fitness journey 6 weeks postpartum after a difficult pregnancy and recover

-Jumped into Kayla Itsines BBG full force

-Just wanted my pre-baby body back

-Fit in my workouts whenever the baby was sleeping

-Worked out 100% from home

-Modified almost every exercise

-Was too overwhelmed with a new baby and these insane workouts to focus on nutrition

-Started Kayla's help guide

-Transitioned to intuitive clean eating

-Started meal prepping

-Attempted to count macros without really knowing what I was doing

-Attempted a significant macro cut to lean out

-Gave up on cut after 4 weeks because I felt like I was dying

-Went back to intuitive clean eating

-Increased my training to include more LISS and HIIT

-Started feeling I was regressing despite training more and harder than ever before

-Sold and bought a house 50 miles away

-The husband finished his MBA and I finally got a gym membership

-My work completed building a beautiful fitness center

-Started dabbling in lifting

-Got a full body composition scan and had my metabolism evaluated

-Discovered my metabolism has been destroyed from years of restrictive dieting and excessive cardio

-Started a reverse diet to heal my metabolism

-Started replacing cardio with lifting

 

So...after much trial and error I feel like I've leanred a lot about myself and my body. I've tried things that have worked for other people and some of them really didn't work for me. I've tried to do some things on my own that I probably shouldn't have. I did get lucky and find BBG which I still love, makes me feel good, works for my body, and has connected me with amazing women from all over the world. I've discovered lifting which makes me feel like a total badass and my body really responds to. I'm more in tune with what my body responds to and what doesn't work for me and my life. Schedules change, goals change, we change. It's so important to check in frequently with yourself and see if what you're doing makes sense and feels right because what worked for you and felt good a year ago might not fit your life right now. 

Now, I'm going to share my workout schedule but remember, just because something works for me and fits my life doesn't mean it will work for you. However, I've gotten to where I am by learning from others and think it's important to share these things. So, with that preface, here's what my current week looks like:

Monday: BBG abs + yoga

Tuesday: Lift-back/biceps

Wednesday: BBG arms + yoga

Thursday: Lift- legs

Friday: Lift- shoulders/abs

Saturday:Lift- chest/triceps + HIIT sprints

Sunday: BBG legs

Sometimes I move these workouts around. If my body feels tired and fatigued I throw in a rest day. If I'm sick, traveling, etc. I adjust.

As far as nutrition, this is very specific to me and my situation, but I've successfully reversed up about 450 calories over 3.5 months and have been able to maintain my starting weight and body fat percentage has not increased which means my metabolism is starting to heal. My lean muscle mass has increased and I'm finally starting to build muscle again after a long period of feeling stagnant. I've found something that feels good and fits with where I am in my life right now and is progressing me toward my goals.

My point in all this is, you have to find workouts and nutrition that fit with your life and life is constantly changing. Try a lot of things. Give them 6-8 weeks and see how you feel. Living a healthy lifestyle requires that you recognize when you've moved to a new phase in your life or when your goals have changed or when something isn't serving you and adjusting what you're doing to keep you moving in a positive direction. You need to be flexible. So sit down, identify what factors are solid things you have to work around like school, work, schedules of spouses, and kids. List out what your goals are right now and what you think might help you achieve them. Make a plan. Build a schedule.  Stick with your schedule as long as it serves you and when things change, adapt. Allow yourself to be dynamic. 

 

 

 

Let's get our yoga on!

Ladies! I wanna yoga with you!

 

I've finally got my act together and have decided to host a little yoga meetup at Liberty Park in Salt Lake City. Will we have a sound system? No. Will there be a stage, mic, or sinage? Nope. Will there be a bunch of bad ass girls coming out on their mats to move and breathe together? Oh YEAH!  

This is going to be so much fun! I cannot wait to meet all of you and practice together. I'm planning a newbie/beginner/intermediate class so even if you have never done yoga before you'll be able to jump right in. If you're thinking about coming but holding back for any reason do no hesitate to contact me so I can convince you to come. My contact page sends messages straight to my e-mail or you can DM me on insta and PROMISE I will respond. 

Anyway! This is going down August 13th at 10am so go RSVP on my event page here!

I cannot wait!  

Let's eat!

I’ve been receiving so many questions recently regarding my diet and what I eat. Honestly, it’s constantly evolving. When I started my fitness journey 6 weeks postpartum I was so overwhelmed trying to get my sore, weak, postpartum self through workouts that I really didn’t feel I could focus on food too. At that time I decided I would just try to “eat healthy” until I felt I had a handle on my workouts and it had become a routine. Pre-pregnancy I was a big calorie restrictor so I went back to that. I’m going to tell you right now, that doesn’t work. It just doesn’t. You can fight me on it all you want but you will not see the results you want if you’re trying to calorie cut like crazy. Workouts require energy, muscles require protein, there is more to it then just leaning out. It took me FOREVER to learn that, but it’s true. So...next phase.

 

Around 9 weeks into BBG I felt I had the workout thing down. I had a schedule I could commit to and was making it happen. I knew my calorie restricting wasn’t working so I decided to try something new. Kayla was killing it with workouts so why not trust her on food too. I bought her nutrition guide and followed it strictly (despite not enjoying a lot of the meals) for 2 months. It really helped me realize how often I needed to eat, and how much. It also helped me break my calorie restricting habits. After a couple months I felt I had the principles cemented enough I could experiment with using my own clean recipes. I used pinterest for inspo or just made up my own clean foods so that I could enjoy what I was eating. I went on like this for quite a while but recently felt I had hit a plateau and wanted to try something new.

 

I contacted my friend @hungrymotherrunners for some help. I knew about macro counting, and it made sense. Balance your nutrients based on your goals, but I had no idea exactly how to do that! She put together a plan based on my body, my lifestyle, my workouts, and my goals. Right now, I’m looking to lean out. I consume more fat than I should but carbs aren’t an area where I overload. I also struggle to get enough protein. So her plan focused on getting my fat down, my carbs up a bit, and protein up a lot. This plan is only intended to be followed for 6 weeks or less as it is somewhat intense. After this, she’ll be increasing my intake. I’m 4 weeks into macro counting with Candice’s plan and I’ve got to tell you, the first couple weeks were rough! I had no energy, wasn’t sleeping, and at one point was so tired I was falling asleep sitting in my chair at work. We re-balanced my macros a bit to boost me up ever so slightly and I started doing MUCH better. I’m feeling really good now.

 

It is so important that you’re open to tweaking your diet as you go. Your requirements are going to change as time goes by so always be re-evaluating and adjusting!

 

Now, I’ve promised quite a few of you more detailed info on what I’m eating. I think the best way to talk about it, is to show you a typical day for me. This is tricky because right now I’m in the midst of this macro counting cut that is set very specifically for my body. So, keep that in mind. This may not be ideal for you at this moment in time. If you do want to get your own custom macro plan, Candice would be happy to work with you so hit her up via her insta! Now...here goes:

 

Breakfast: 1 egg, 3 egg whites on Dave’s Killer good seed bread. Boring...but it hits the macros I need!


 

Snack: Protein Shake

 

Lunch: Almond crusted parmesan chicken and veggies. Recipe will be up on the blog shortly!

 

Snack: Strawberry Oikos Triple Zero yogurt with cottage cheese and fresh strawberries

 

Dinner: 2 whole meal wraps with lettuce, grilled chicken with green onions, and lots of parmesan cheese!

 

Snack: Chocolate protein muffin (recipe on previous post)

 

Snack: Post-workout protein shake

 

So there you have it! Lots of protein, not very much fat, and just the right amount of carbs. I hope this is helpful! If you have questions let me know! Balancing your diet with your training for the progress you want is hard. It takes trying lots of new things to see what works for your body and lifestyle. Don’t be afraid to play around with it though. One last tidbit of advice, anytime you change something, it takes 4-6 weeks to see change in your body. So change it, commit for that time and adjust as needed.

 

My Summer Staples

The seasons change at the same time each year, but I always feel like my wardrobe is unprepared as the warmer months sneak in. Also, Spring weather is so unpredictable! It can be 40 degrees one day and 80 the next! I wanted to be prepared this year by starting with comfortable, easy to layer, pieces that go with everything and can easily transition from Spring to Summer weather.

With that, I want to introduce you to Synergy Organic Clothing! All of their clothes are made from organic, eco-friendly, cotton. They offer beautiful styles that are comfortable, easy to dress up and down, and perfect for layering. Now, I’m excited to share with you my Synergy Spring/Summer staples! You need these in your closet!

First, the black dress. Well, they actually have this in several colors but I LOVE the black. It’s effortless and so perfect for dressing up or down, and...it has pockets! Score! This dress fits beautifully! I like to pair it with a sweater and boots on cooler days and where it on it’s own with cute wedges when the sun is out. The cut is just so flattering.

 

Next, we’ll go more casual with a loose white tee. I will admit my closet is made of up about 75% white tops but I love that they go with just about anything. I’m really liking this one. It’s pretty and feminine and pairs so nice with a pair of distressed jeans and booties!

Now, a graphic tee. I like throwing a graphic into the mix every now and then just for something interesting. I like that this one is subtle and understated but still so cute. The material is the softest and I’m loving the comfortable high-low cut.

Lastly, my two favorite closet must-haves, a fitted hoodie  in orion blue and a ruched jersey mini in atmosphere! Everyone wants a flirty little skirt but some of them can be so ridiculously uncomfortable. I’m in love with this one and have it in several colors as it is just so comfortable! It has ruched sides so it’s easy to wear a bit shorter or longer depending on your mood. You can easily dress it up with a nice top, or dress it down for a more casual laid-back look like I’ve done here pairing it with this fitted hoodie.

Also, can we just take a step back and acknowledge how gorgeous these colors are?! I love the entire pallette of Synergy’s spring lineup. So gorgeous, and all the pieces mix and match so nicely!

 

Anyway, I really am obsessed with this hoodie. I wear it with jeans, workout clothes, sweats, skirts, EVERYTHING. I’ve decided I need one in each color because it’s perfect and with the weather being so unpredictable in the Spring I think it’s justifiable, right?

I love that I can fill my closest with pieces that are stylish and ethically made. They have everything I need to re-fresh my wardrobe in the perfect cuts and colors and everything is so soft and comfortable. And, because I love you all and Synergy is THE BEST, we’re bringing you a little giveaway. Synergy is going to give one lucky girl $100 toward a wardrobe update! Head over to my instagram to see how to enter! Also, if you see something you just have to have right now, you can use the code "courtney20" for 20% off!

Synergy is doing good in the world and making beautiful clothes and I love that. You can read more about this on their about page here.