Healthy Diet and Fitness Q&A — Inspiralized

Healthy Diet & Fitness Q&A

When considering the subject for my #livinginspiralized series, there were so many questions I had been receiving and I felt awful not replying more by replying a single question/topic.

Therefore, the current article is more of a “Q&A” in which I am answering a lot of your submitted questions!

You will see your question here and for those who do not, leave your question at the comments and I will be answering them as best I could. Or, you may always your queries so I have them will save them for potential Q&A collection, if that proves hot!

What I Ate Today, April 11, 2017

Breakfast

Made a smoothie jar at a cup! I woke up craving a smoothie bowl but wanted to drink a smoothie, so I simply set my granola in addition to my smoothie together with some chia seeds. This was the perfect consistency! The smoothie has peanut butter, kale, blueberries, banana, almond milk, icecream, and hydration powder.

Snack

Always eating a bag of nuts, haha! Same raw mix (pecans, almonds, walnuts, cashews) using carbohydrates.

Lunch

It had been such a beautiful day out, I wanted to get outside, so I went to this little “Fresh Cafe” that is within my building (I understand a grocery store, a cafe, a restaurant and a coffeeshop, I am spoiled!) And got their Vegetarian Wrap that was AMAZING. Kale, hummus, roasted red peppers, avocado, onion, tomato, etc.. Fresh and yummy!

Snack

I ate lunch, so I simply had more nut blend to hold me till my 5pm Spanish lesson — along with an apple!

Dinner

I created the Chicken Cacciatore in the Inspiralize Everything cookbook but used spiralized potatoes rather than rutabaga and additional brussels sprouts. Finest dinner!

Dessert

Green grapes and some citrus pieces! I like these from .

Healthy Diet & Fitness Q&A

Just how did your workouts differ when you were more so on the weight loss travel versus now where you’re not trying to drop weight? — Meghan, via email

I certainly did workouts. I worked out for one full hour since I did more cardio and wanted to fit it all in — toning and cardio. Now, it is rare I perform a 1-hour workout, unless I am in a workout class such as yoga. 45 minutes is all I want to maintain toning and keep my weight loss (and I definitely do 30 minute workouts too now!) . But, it is not necessary to perform 1-hour workouts to drop weight, I am simply comparing then to now. Back then I wanted to reevaluate the weight loss, so I had been focused on extra calorie burn. Now, my objectives aren’t calorie burn.

When I had been trying to drop weight, I did cardio 6 days per week. It was either spinning or running. I would attempt to perform at least 30 minutes of cardio on these days. A few days, I would do 45 minute spin rides. It’s wonderful for cardio burn (some of my spin courses burned off 600+ calories!) , but it is essential to do toning. Once I had been toning, I would focus on “apps” that laid it all out to me, so I could plan my workouts. For example, I would do Tone up it workouts 3 days per week (along with this cardio). A few weeks, I would do BBG workouts 3 days a week. These applications take all the guess work out to you and when you have goals of weight loss, the concentrated toning is truly beneficial.

NOW, my priority is toning 100%. I am at a weight at which I am happy, and now I only want to turn any additional pudge to muscle. With an hourglass shape, I am not the body kind that builds muscle readily (say, as an example, in comparison to an ‘athletic build’ or someone having a more straight down and up frame.) My workouts now are lighter around the cardio (though I always return back to cardio if my weight fluctuates a few pounds after a very long weekend), say 2o to 30 minutes of running or turning and I finish   using 15-20 minutes of toning workouts. There are also specific days that I do full toning exercises, no cardio. I do not always do cardio now. I will perform a 30 or 45 min Nike Training Club app workout or a BBG workout for 28 minutes. That will be my entire workout daily.

I am equally as consistent with my workouts still today, exercising 5-6 days per week. Consistency is key, especially when trimming!

I always wonder if I am making or seeing your recipes if you see calorie/fat intake in any way? I understand that you workout like crazy so you probably burn quickly. I guess my questions is how do you have any recommendations for overall balance of your day? Thank you Ali! — via Instagram

Nope! I do not count calories. For a single summer (really, two weeks of the summer) I started counting calories a bit and it gave me a very unhealthy outlook on eating, so I quit it immediately after and I’ve never counted calories because. I focus more on eating real foods and percentage controlling. But, I do understand that my body needs 1,200-1,400 calories per day to keep my active lifestyle, so I make sure to eat at LEAST which (and on a day when I am running around or have an extra intense exercise), I may have an additional snack or 2. I do not really count the calories, so I simply understand what these portions look like, in comparison with the foods I am eating. You may view my “What I Ate Today” to get an illustration of this. If I needed to run the numbers to today, I would say I ate approximately  1,600-1,800 calories (but I am also pregnant and adding 300+ calories each day over my regular ingestion per my doctor’s instruction.)

If you focus on very nourishing your system with actual whole foods (along with a 100 calorie Yoplait does not count), then you definitely won’t have to go caught up at your  calories. Your own body will tell you what it needs to operate correctly. If you’re ever light headed or feeling especially hungry, you probably have to eat more — and probably more protein. Maybe have a week in which you simply eat 3 meals a day and if you’re hungry in between, have a snack that can nourish you, maybe not something such as a bag of fries. In this exercise, you’ll realize exactly what your body ought to have on a daily basis to operate correctly. And you won’t actually understand the calories! You shouldn’t feel sick-to-your-stomach full.

When you have any suggestions on locating motivation I would be quite interested. — via blog

Amazing question! My response: YOURSELF. Promise yourself that for 5 days/week for one full month, you’ll have a post-workout selfie yourself at form-fitting workout clothing. After one to two weeks, then you’ll start to notice a shift in your body (slimmer(maybe a couple pounds less), and that is going to function as your inspiration. There’s no surprise that Kayla Itsines of BBG constructed such an empire — viewing with our own advancement is all we want for motivation! I’ve done this using @Getinspiralized and I started looking forward to looking at my photos, to see the incremental changes during the week and comparing myself to old photos.

Tips on how to craft a workout program for the week and the way to determine which weight training moves or HIIT motions to perform daily will be greatly appreciated!! — Joanna, via blog

If you don’t have any idea how to begin constructing a workout program, I highly recommend Tone It Up or Kayla Itsines’ Beach Body Guide (aka BBG.) They bought have easy to follow along and know exercise guides (with images). When I was starting out, these are the workouts I did. I loved Tone It Up especially, since they had a great deal of movies (I bought their collection, it was good to own — and I did the workouts, they’re really rough!) The majority of them require little to no gear (ie free weights ( nothing), so it is ideal for those who only want to workout in your living room.

After performing these workouts for weeks (I used them to get the first 6 weeks of my match journey) I was able to custom build my own workouts, based on my one of a kind needs/goals. However, at first, these are so beneficial and both of them (TIU and BBG) possess printables! And both have an awesome community of women working towards their healthiest selves!

Sometimes now, when I am too lazy to produce my routine, I print out a workout and bring it to the gym with me!

You said the late night snacking, and now I am totally with you on this. Any advice for how to deal with these late night munchies? — Jamie, via blog

First off, it is okay to have a snack before dinner and a bit of dessert afterwards. Provided that your snack isn’t a bag of fries and your dessert isn’t a row of Oreos. It’s okay to have a cup of popcorn as you’re waiting for dinner to finish in the oven, and it is perfectly fine to have a few squares of dark chocolate after dinner.

What’s not okay is eating a tub of almond butter while watching The Bachelor (or is that only me?!) Or eating an entire chocolate bar after dinner.

This may always be a struggle for me personally, but what I’ve found helps is what I call “carrying a psychological step back.” When I am likely to have something that is outside the fair amount of food (ie a reasonable snack) I let me “have a mental break” and I move fill a glass of water or create tea using steamed almond milk and inform myself “If I am still craving that in 10 minutes, I will have it.” What ends up happening is that I wait the 10 minutes and I either forget about the snack, the craving goes away, or so the tea/water satisfies this craving.

If you just really need to eat something, just try your best to allow it to be healthy — I adore frozen grapes, berries together with Greek yogurt, or even any dried mango pieces. Possessing an arsenal of healthy “munchies” makes it more difficult to overdo it — it is much easier/more interesting to plow through a bag of Pepperidge Farms’ Milanos than it really is to have cherry pieces, you understand? So keep the temptation from the house!

And if everything else fails, try this “psychological break” The majority of the time, we’re not being careful. The mind is really a very, very strong punch, so use it well! After all, a healthy lifestyle is a mindset.

If you’ve got a question to ask, I would love to hear from you! For a future Q&A collection!