Cardio; featuring a sucker for punishment.

The Simpsons homer simpson dog running season 9

Cardio; most people absolutely dread the thought of this word even rolling off of their tongue let alone hopping on the elliptical or treadmill to physically conquer it.

forrest gump gtg g2g got to go

And then there are freaks like myself who actually quite enjoy sprinting their ass off to gain some endorphins and the feeling of a good heart pounding session, whatever that may be.

But when does one become reliant on cardio as a way to consistently burn fat (or so is thought) rather than a healthy outlet? It can become an easy addiction, especially in the competitive world.

A lot of people may use cardio as a means of clearing up guilt from say a night of drinking and partying; that or perhaps treating yo self’ to a cupcake. Father forgive me for I am only human and eat food that makes my thighs jiggle.  Stop, please. You have nothing to feel guilty about!

dog cupcake overwhelmed

There are many coaches out there encouraging fasted cardio, on top of hours of endless HIIT and or LIIS, sometimes in the same day, or perhaps even two to three times daily. OH, and this is after the fact of weight training for an hour or more. Sounds insane right? Well it is a reality for many competitors still to this day.

Wake up, your coach doesn’t know what they’re doing. Sure you’re going to burn an insane amount of energy through this, but you are clearly overdoing it. No one in their right mind should be nailing out 3 hours of hard cardio every day especially when it comes to someone on a caloric deficit. If this is what you rely on to get “stage ready” do-not-compete. Sorry to be the barer of bad news, but forcing your body to such extremes this way is not going to do anything beneficial for you in the long run, you are actually creating more harm than good.

nba idiot kevin durant russell westbrook nba playoffs

Overstepping your amounts of cardio and relying on this solely to burn fat will not only damage your bodies ability to sustain a certain body fat % through this one strict regime. You will literally be stuck in an endless hamster wheel which will eventually lead you to a very hard burnout.

This brings me to a well known reality show “The Biggest Loser”. I can’t tell you enough how many lawsuits and horror stories that have come from this show alone and their “training” techniques to drop weight fast. I don’t care who you are, or what your goal is. THIS IS NOT HOW TO ATTAIN IT IN A HEALTHY MANNER. Its unfortunate but people want what they want, and they want it now. Patience, consistency and being aware of your body is what’s important here.

fitspoNo.

So what do we do? My god the answer is simple; control your amounts of cardio based on your caloric intake. Set yourself a strict limit of calories burned through cardio per week.
You don’t need to feel like an absolute zombie after your workouts, that doesn’t always mean it was a “good one”. Exhausting yourself to such degrees can do extensive amounts of damage to your physically and mentally.

movie film halloween blood zombie
Cardio is not the enemy, of course not. Cardio is a very important factor of keeping happy and healthy – especially heart wise. But we also need to make sure we have everything in a healthy dose.

Problem being, no one has patience anymore. Practice your patience and let yourself live a little. Endless cardio isn’t going to help. Find your own personal balance of cardio, weights, and nutrition. Everyone is different and you can’t compare your chapter 1 to someone else chapter 30.

Have a great week fit babes.

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xo
Karly

Understanding the fear of food

HULU tv no seinfeld nope

Happy Friday fit babes, lets get to the good shit shall we? Today’s post is focused on the topic of fear foods. What are these? Glad you asked;

Fear Foods;
Eating disorder patients often have a conviction and morbid fear that types or amounts of food will lead to instant and discernable weight gain. These may include any high-calorie items or groups of food such as fats, “junk food”, or meat.

starving

To a lot of people this may seem like a very dumb and unrealistic concept, but the truth is it is very real, and very much a fact that these things exist for many men and women.

Understanding fear foods:
It’s time to get personal here so bare with me; I have had so many fear and trigger foods over the years I don’t even know where to start with my list. Anywhere from certain brands of bread (because the carb amount is 2 grams more than the one I usually eat) to eating a scoop of regular full sugar full fat ice cream. These things USE to scare the shit out of me.

sad mickey mouse goofy bread diet

Now hear me out, I have nothing against “clean eaters” I believe there is many great benefits to trying to eat nutrient rich foods consistently, hell that IS what I do most of the time is it not?  The only issue I have with clean eating itself is where you are extremely restricted and create these fears of food such as ice cream and bread.

Back in my beginner days of meal prep and sticking to the plan I was extremely dedicated to what I was doing, and making sure I lose two pounds at least every week. This also lead me to believe that if I were to even breathe around my “fear foods” I would be set off track and set myself on a course for disappointment, guilt, and my worst fear of all at the time; gaining weight and not losing weight.

I was given a “cheat day” every week (Sundays) and even though I was granted this opportunity to go wild and have whatever I wanted, I still cringed at the fact of touching something that was in my mind “dirty” food. It made me feel like I was even further prolonging the results I so badly wanted. Little did I realize hitting my goal weight was not at all ideal for a healthy version of me.

food mean girls diet butter regina george

Here’s where things get a little bit more complicated. Most people who have these types of habitual fears of food or specific types of foods 9/10 times don’t even realize that they actually have a type of disordered eating habit. There isn’t just anorexia and bulimia nervosa anymore, there are much finer detailed disorders that people have no idea are unhealthy (although they think their clean eating is healthy) kind of get the jist of what I’m saying?

With benefits of “clean eating” this can also sometimes come paired with the bad habits of creating food fears and anxieties. In term damaging yourself not only mentally but also physically depending on the severity of a specific case. That is probably the simplest form I can describe this in.

bacon salad killing broccoli thyme

These habits can not only affect your own personal health but can also affect relationships, productivity, social and work environments. (see below)

Dr. Sherry Pagoto, Clinical Psychologist:

“If a behavior is so disruptive that it interferes with work and personal relationships, it could be a sign of a psychological disorder. Social life is a huge factor in health because it’s a buffer for stress. Lack of social support can mean less ability to cope with stress.

People with OCD have a lot of anxiety, and perform rituals or compulsions to relieve that anxiety. [In the case of someone with orthorexia], they may have some underlying anxiety issues that are triggered by an interest in health or by all the conflicting news concerning nutrition. Maybe there’s an underlying fear of death or disease. Whether it is actually a disorder I think depends on the individual’s personality traits; they may just be a perfectionist.”

So what does one do? Intuitive eating and or macro counting can help ease your way out of obsessive compulsive habits such as fearing foods. This doesn’t just happen overnight, and you can’t expect that of yourself. It’s a step by step process that takes time and patience.

What’s the best part? breaking free of the chains of orthorexia. Finally being able to pick up something and eat it without question may seem easy to a lot of people. But with those who have struggled with disordered eating this can be one of the most challenging things that they face.

I still to this day struggle with certain foods, I have good days and bad days, but I am proud to say I am far from where I was five years ago. I still catch myself obsessing over nutritional information but that’s a work in progress, and as it is said “progress is better than no progress”.

sandra bullock donut miss congeniality
Happy Friday fit babes, have a donut for me – would ya?

xo
Karly
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“I’m too busy” and other bullshit excuses that hold you back from accomplishing your goals.

mrw coworker excuses
Now a days everyone has the excuse of being busy, I admit I have said it millions of times and missed out on a few things due to a well compact schedule. In saying this I always find enough time to get my ass to the gym and get those endorphins running through my body. For me personally this is extremely important for my mental health and of course physical.

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I get it, you’re tired after working all day. Me too! This comes along with the question “How and where do you find motivation?” Well to be honest I don’t find it, I create it. Set in place a few smaller goals and chase those bad boys down like a publicly drunken shirtless dude on an episode of cops (yes this is a valid reference).

Where the hell do you start? I know I asked myself this years ago. To be it simply, and bluntly, you just fucking start.

What are some goals you have in mind? Please don’t tell me you want to lose 10lbs because there are much better goals you can come up with that will take away from forming obsessive compulsive habits. Lets try to avoid that shall we?

How about building up your strength to doing wide pullups more than 1 shaky weak rep?
Maybe switching up your diet to test what works best with your bodies energy in and out?
Or perhaps fitting more comfortably into that pair of jeans you set aside a couple years ago?

two weak

Fitness goals DO  NOT need to be about a scale number at all times. The reason I started this blog was more or less to show you beautiful humans that being fit and healthy isn’t about a weight, or size, or how much spinach you shove into your kale and chia seed smoothie in the morning.

gravity falls writing pretending not interested taking notesWrite it down – and keep updated with yourself

Grab one of those journals from chapters with the cute little cursive “Donut talk to me” beautifully written across the front of it, write out your goal, and keep on writing your progress down daily or perhaps weekly, depending on what floats your boat. Keep yourself accountable, but don’t be afraid to take the time to relax

The Simpsons episode 21 season 9 drunk monkeyBaby steps are okay, everyone starts somewhere

Want to know how I made baby steps? Yes please go ahead and judge the shit out of me. I did a juice cleanse. (HA – yes me, I know hilarious) I started running and slowly moved into hiring a coach to write a solid program for me to follow. There would be no success if failure didn’t exist, keep that in mind. Trial and error will guide you to what works best for you, your goals, and your body.

cat failDon’t be afraid to fail or have bumps along the way

100% you will come across some failure along the way, and that’s perfectly normal and okay. Use this as motivation to keep focused moreso on what you’re aiming for. Fuel that dedication!

self love love myself be true i love me loving yourselfKeep your focus on positive thoughts and optimistic outcome on yourself and your goal(s)

Nothing is worse than negativity when it comes to trying to accomplish something challenging in your life. Think about it; what benefits do you gain from telling yourself how disappointed you are about whatever it may be. Let that shit ride out and keep your tunnel vision on. Change your attitude and you change achieve amazing things.

bullshitStop making excuses for yourself

Yes, easier said than done but keep in mind you are your gate keeper. The only thing holding you back from your accomplishments is yourself when it comes down to it.
“I’m too busy” is a crock of shit and you know it deep down in that bad ass brain of yours.
Creating an hour of time to spend to work towards your goal every day isn’t going to kill you, it will give you a chance to not only connect with yourself but to reach for a better version of you.

Geek & Sundry the simpsons school simpsons ralph wiggum
Try and try again

Once again, trial and error is the best thing you can do for yourself. Find something that works for you and keep that wheel turning. Just because one person has success doing something one way doesn’t mean it’s meant for everyone to follow suit. Fuck that, find your own path. Pick yourself back up and keep on moving. I can’t count the amount of times I’ve tried something different to just challenge myself in a new way.

At this point I feel like I should insert some sort of motivational quote but you don’t need that crap. Plain and simple you are in control of your future and what you want to accomplish so take responsibility and strive towards something bigger and better.

Have a good week fitness babes.
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xo
Karly

 

 

One on one with Miss Universe Canada 2016; the bad ass babe shutting down the body shamers

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Hello Sierra, and we warmly welcome you to our first one on one here at The Honest Fit Girl!

I’m just wanted to thank you again for taking the time to speak with us. It’s a huge honor for me personally. You are such a wonderful role model to young girls and I know I certainly look up to all of the amazing things you’ve achieved in your short life time.

You not only inspire just me, but many other women in today’s day and age – In saying this, lets get the ball rolling!

What first brought you into the competitive world that is Miss Universe?
My family and I lost our home to a house fire in 2009 and I wanted to find a way to give back to the Red Cross on a greater scale. I competed for the title of Miss Teen Saskatchewan just weeks after the fire and won. I went on to win Miss Teen Canada-World and was 2nd Runner-Up at Miss Teen World. I had the opportunity to travel to Kenya, Africa to build a school for Free The Children and speak to 16,000 youth at the We Day celebrations. I wanted to use “pageants” as a platform to create change in my community, national and globally.

What are some of the major issues that you face regarding the current day body image shaming?
We live in a critical world that profits off of our insecurities. People are not afraid to voice their opinions online and on my social media. While opinions are fine, bringing women down is not acceptable. We need to work together to redefine the global vision of beauty. We need to uplift the women in our lives and celebrate diversity. Your involvement with the community is outstanding. Are there any exciting new additions for you in the New Year in regard to body image issues for young women? I will continue to advocate body diversity and beauty beyond size. Because this message is so important to promote, I will continue to do so in any way that I can. I will be travelling back to Manila, Philippines at the end of February to hopefully spread more of this message among other exciting opportunities.

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“It takes discipline to have the body of a Miss Universe. It also takes discipline to be accepted into Law School. It takes discipline to run a marathon. It takes discipline to be true to ourselves in a world that is constantly trying to shape us into something we are not. People have asked me if I changed my body to prove a point. No. Our lives are fluid, dynamic and ever-changing. So are our bodies. To be truthful, I restricted my food intake intensely at previous pageants and was miserable, self-conscious and I never felt good enough. No matter how little I ate and how much weight I lost, I constantly compared myself to others and felt like I could still lose more. My mental perception did not match the physical body I saw in the mirror. There were days I would eat a protein bar, workout for hours and struggle to fall asleep because I was so hungry. My body is not naturally lean and that’s okay. I am healthy. I am fit. I am confident. I am me. This is who I am right now and I’m okay with it, so you should be too. My fellow ladies, remember that true beauty, and validation start from within. 💛 ” – Siera Bearchell (via instagram)

You are also a student. What are some of the challenges you face with leading such a busy lifestyle?
I was fortunate to take a year of absence from my studies to focus on the Miss Universe competition. We all lead busy lifestyles and it is important to try and still find time for ourselves. It is important to take time to go for a quick run or yoga class to clear our minds and find calm in the chaos. It is important to sit down for a nutritious and healthy meal that we have prepared ourselves. It is important to take care of ourselves in such a busy and fast paced life.

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What has been your favourite moment so far in your beauty pageant career?
My favourite moment in my “pageant career” is receiving messages from women around the world who have told me that I have helped them love themselves and find peace within their mind of accepting who they are and finding self-worth. For me, that is what these competitions are all about- celebrating women and celebrating diversity. Of course I was also incredibly proud to represent Moose Jaw, Saskatchewan, Canada and the women of the world on the Miss Universe stage. I was overwhelmed with pride and shed many tears of happiness.

You have recently been spotlighted in articles by “People,” “Huffington Post,” “CNN,” and even “Cosmopolitan,” how does it feel to be making big headlines about body image and calling body shamers out?
I am so proud and honoured to be an advocate for women. It is a shame that I this role to fulfill because we should be celebrating ALL women around the world rather than bringing women down. It is sad that I have so much to stand up for because we live in such a critical world.

Check out these articles here:

http://www.huffingtonpost.ca/2017/01/24/miss-universe-canada-body-shamers_n_14363058.html?ncid=fcbklnkcahpmg00000001

http://people.com/bodies/miss-universe-contestant-body-shaming/

http://www.cosmopolitan.com/lifestyle/a8637018/miss-universe-contestant-canada-siera-bearchell-body-shaming/

http://www.cnn.com/2017/01/27/health/miss-universe-canada-comment-trnd/index.html

 

What are some of your goals you would like to reach in the next few years? How do you stay motivated to reach those goals?
I want to continue to be a voice for those who may not have one. I want to be a role model to young women who have struggled to find someone to look up to. I want to help to redefine the global vision of beauty. I will do so by continuing to use my voice on social media, in interviews and in public speaking engagements. I will also finish my law degree within the next couple of years. I stay motivated because I am passionate about what I do. When we have passion and excitement for something, it is easier to find success and fulfilment because there is more energy, drive and dedication behind what we do!

What is your go to “junk food”?
Nachos, popcorn and icecream!!

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I cannot imagine how nervous some might be walking out on stage during a pageant. What goes through your mind when you first hit the stage?
I LOVE being on stage. I enjoy every second and am honestly not that nervous because I have such a passion for it. However, I find calmness knowing that I can only do the best I can and enjoy every second. Rather than trying to perform, I enjoy my time on the stage. I also tell myself things like “I am your Miss Universe,” right before I step onstage so that I emulate that confidence that I already have inside.

Do you have any advice for the young women out there in regard to dealing with body shaming and today’s unrealistic expectations of having the “perfect body”?
Love yourself for you are. Focus on what you love about yourself rather than what you wish you could change. No one is perfect and we all have things we don’t like or we wish we could change. However, we are all unique and that is our power. We live in a world that profits off of our securities and we stand out when we go against what society wants us to be.

Thank you once again Siera,

you are an incredibly intelligent and bright woman. We wish you all the best in your future endeavours and want to congratulate you on all your amazing accomplishments and successes that have come from the Miss Universe 2017 competition. You have done incredible things for today’s women, and I’m sure will continue to make a footprint in the issues surrounding body shaming and self love.

Follow Miss Universe Canada here:
Facebook
Instagram
Twitter

Check out her awesome clothing brad here:
Watered Down Apparel

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xo
Karly

5 Instagram fitness geniuses you need to follow now

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Lets face it, with all the millions upon billions of instagram users it can be hard to find the needle in the haystack when it comes to educated, knowledgeable and insightful fitness accounts.

Warner Archive scared classic film yikes stressedYikes – amiright?

All the “30 day booty challenge” and “#fitspo” bullshit can really confuse people as to what really is the honest and educated truth.

Don’t worry! You’re in luck. Over the course of many years I’ve come to find some of the most incredibly inspiring and qualified fitness guru’s of today’s fitness industry.

Stacy Rizzetta, TV Editor excited omg joy oprah

Here are my personal top 5 instagram fitness geniuses to start your Monday off with a bang!

#1 Keltie O’Connor@keltieoconnor
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Keltie has been an incredible inspiration to me for many years. She runs her own training business of Kananaskis to Ocean and also has an awesome vlog channel that features a lot of what Keltie’s day to day life entails as a fitness trainer and bikini competitor.

Do you like puppies? Cookies? Monster energy drinks? Lululemon? This babe sure does!

From macros to Lululemon try ons, this girl is full of great tips and tricks to follow your own fitness dreams. For Keltie’s program inquiries click the link here.

#2 Kalim Menzel@rippedtoshredz
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I can’t say enough great things about Kalim of Ripped to Shredz. Not only has he helped me curve a lot of my anxieties with my obsessive compulsiveness with exercise and diet, he truly inspired me to be my best in life itself.

Kalim is extremely knowledgable in many areas of nutrition and training. His clientele speaks for itself, he has helped many men and women achieve their goals without losing sight of a balanced lifestyle.

If you’re looking for some serious food porn and full proof facts on diet and exercise I suggest giving Kalim a follow. For coaching inquries contact him at rippedtoshredz@gmail.com

#3 Chloe Elizabeth@chloeknowsmacros

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I have followed Chloe for quite some time. She probably gets as close as possible in relation to my struggles with recovery from my eating disorder.

Chloe has been binge free since 2013 and continues to make a statement of what a healthy mind, body and spirit really is.

This young lady counts macros and makes the most of them with a lot of delicious froyo and other treats along the way.

If you are looking for recovery inspiration – look no further!

#4 Jeremy Bell@prime_performance_21

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What can I say about Jeremy other than an absolute genius when it comes to strength and conditioning. Jeremy runs his training business Prime Performance through the Evolve Strength gym and continues to make a huge footprint in the industry.

With a ton of insightful and knowledgeable posts Jeremy has shown the fitness industry just what it takes to hit those powerful squats and deadlifts numbers.

If you’re looking to really gain some serious information on building up your strength I suggest taking the time to check Jeremy out. Inquiries about strength training? contact him at jdbell1@ualberta.ca 

#5 Michael Dietrich@michaeldietrich

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Michael is easily one of the most knowledgeable and educated trainers I have ever met.
Himself and his lovely wifey Danica are owners and operators of the FitMD business they started back in 2010.

With one on one sessions Michael has had clients grow and flourish into the best person they can be. With countless testimonials FitMD has time and time again proved how they have made their mark on the fitness industry.

Not only does Michael stay fit and healthy inside the gym, but also all over the mountains! This mountain man surely will put your stamina game to shame.
Check out some of his back country hikes here.

For training and program inquiries contact Michael here.

If you’re going to spend a good portion of your day scrolling social media at the very least find some people to follow that YOU can learn from.

justin bieber bieber learning wisdom growth

Happy Monday fit babes, have a great week!

xo
Karly
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Low carb substitutions to get the most of your macros

diet doc

Lets be honest here; who doesn’t love a butt load of pizza or bread? (yes butt load is a legitimate term of measurement) But we all know carbs are not the enemy – or at least I hope you know this already.

I’m going to make this a short and sweet post that you’ll benefit the most from. Less reading more eating!

Anyone who is familiar with tracking Marcos I’m sure can tell you at most times you’ll want to fill your carbs with filling and nutritious properties and or benefits. Foods that will give you the proper energy to sustain whatever you have ahead in your day. I myself love to figure out new ways to save my carbs so I can fit in treats when I want.

Don’t worry, these recipes are so easy you’ll have no problem working your way around the kitchen like a pro.

funny homer simpson the simpsons simpsons homer

Here’s a few options to help you save your carbs;

Cauliflower

I can’t tell you enough how much I love cauliflower. There are so many ways to use this blooming white vegetable. You can find many recipes readily available such as:

fried cauliflower rice

cauliflower hot wings

cauliflower steaks

cauliflower bites

cauliflower pizza

cauliflower bread sticks

I know I’m beginning to sound like someone familiar..


Zucchini

Another great option to use if you’re looking for a filling replacement. Tons of fiber as well! Easily can be added into lots of baking.

Zucchini noodles

Zucchini fries

Zucchini muffins

Zucchini Oats

Zucchini pizza

Zucchini bread sticks

Don’t forget to about proper seasoning….
meme steak sprinkles sprinkle seasoning

Spaghetti squash

Spaghetti squash (or any squash for that matter) serves as a great substitute for pastas. You can easily make any pasta dish with spaghetti squash as a replacement and cut your carbs into a quarter of what they normally would be.

Learn how to cook spaghetti squash in no time -> HERE

eating full house michelle tanner spaghetti

Now not only are these substitutions tasty as fuck, you can save some of those carbs for those donuts you’ve been thinking about all day. Go get em’ tiger.

Happy ALMOST hump day,

xo
Karly
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Quick fix diets and the unfortunate encouragement of bullshit trainers in mainstream media.

homer simpson the simpsons fat justice jiggle

Happy New Year to all my wonderful readers and fit babes!

First and foremost I wanted to thank everyone who made The Honest Fit Girl blog such a success in the late months of 2016. Cheers to more cursing, hunky work out babes and inappropriate scenarios in the year to come.

I did my bit of research prior to writing this post and naturally I found many forms of quick weight loss programs. How many times have you seen “Lose 10lbs in 10 days!” “Lose 30lbs for $20!” “Eat our food guaranteed 5 dress sizes down!” Oh god the list can go on forever.

The Dodo dog dogs exercise lazyThere are two major issues here, people being lazy and not willing to put in the extra time and effort it takes to make things long term effective and healthy. And of course the bullshit trainers, coaches and programs out there today.

Recently there was one quick fix program that stood out from the rest in my eyes. Now, I’m not going to name names but I’m sure a lot of my readers (especially local) will know what program I am referring to. Let me say this clearly, I am strictly only speaking my personal opinion on the subject and whatever the reader may take away from this is their own judgement and opinion regardless of mine. There done – moving on!

dog space confused zero gravity i have no idea what im doingUncertified trainers/coaches

Let’s get down to the dirty, shall we? There are no regulations, monitoring or overlook of certified vs uncertified trainers/coaches. It is without a doubt that it is a scary place when you are searching for a trainer or coach to create a program for you. YOU are putting your livelihood, health (mental and physical) into the hands of another person. Now clearly you are solely responsible for following what you want, but in saying this a lot of people are misguided into extreme weight loss measures that no one in their right mind should do. But they’re your coach? You should trust them no? They know what they’re talking about right? That’s the big problem here. When a “trainer/coach” is marketing or pushing their programs they will include words such as “fit” or “healthy” which are going to lure you in, no doubt! But it is our own responsibility to use our common sense and best judgement in these situations.

Using subject “A” as an example;
When trainer/coach aka subject “A” claims to use “extreme self experimentation” and “reading all the scientific information possible” as a means of experience and qualifications… don’t walk, run. Fair enough, people are entitled to their opinions (as I type out my personal thoughts). But even I know enough that trying to guide or train someone with little or no certification in most cases is not okay.

the simpsons ralph wiggum pee peeing pee pantsPracticing your own beliefs in your own personal fitness regimen is okay, but don’t encourage others to follow such drastic weight loss measures such as eating once a day or drinking your own urine. (no I’m not kidding, I wish I was!) You are not a certified nutritionist, fitness coach or a doctor. Please refrain from drinking your pee and keep that shit to yourself.

eat broccoli eat it eat your vegetables eat it bitchQuick fix diets – Fasting or encouragement of extreme levels of restrictive eating 

Now, hear me out, coming from a background of bulimia, anorexia, body dysmorphia and orthorexia I can 100% certain say that fasting and or practicing extreme levels of restrictive eating can very well encourage growth into an eating disorder which in turn is not only damaging your metabolism in many forms (such as the body’s natural function ketosis), the countless negative effects on female hormones, and let’s not forget mentally damaging. (Orthorexia x1000000)

Clearly if you are eating less and working out more you will lose weight, that is the simple equation of energy in vs energy out. In saying this when your body isn’t getting enough energy to sustain normal day to day activity (not including training) this will cause your body long term damage to your metabolism. Now, in most “quick fix” diets you will lose weight quickly due to drastic restrictive eating habits. Once returning to normal eating habits of a healthy human being we will gain most or sometimes more than what we had essentially taken off. Continually fluctuating like this confuses your body beyond belief.

“The appeal is that [fasting] is quick, but it is quick fluid loss, not substantial weight loss,” says Madelyn Fernstrom, PhD, of the University of Pittsburgh Medical Center’s Weight Loss Management Center. “If it’s easy off, it will come back quickly – as soon as you start eating normally again.”
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bullshitFalling into, Supporting, and promoting false advertising

Making one point clear. Promoting uncertified and inexperienced persons can cause a domino effect.

I feel absolutely ashamed of one local news reporter for even remotely thinking it is okay to subject the public to a quick fix diet and overall idiocy of one non certified trainer that can’t even spell AVOCADO correctly. You’re essentially causing more harm than good. All in all we are responsible for our own decisions when it comes to what we do to our bodies, but in saying this not everyone in this world has the best intentions for you, your mind, body and spirit.

False promises, and claims are always made to suck you into a whirlwind of bullshit. There will be half truths about losing weight, but ask yourself, is it worth it?

The unfortunate truth is a lot of people are out there to make money off of you. The health and fitness industry is one of the fastest growing businesses out there in today’s day and age. More and more people are looking to have that “tight and toned” body and are willing to go to great lengths to reach that.

I was once told by a mentor of mine in my early stages of fitness that “the worse you feel, the better you look.” at that moment It didn’t even resonate with me how terrible that actually is. I trusted this person to guide me to my ultimate health and wellbeing.

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I too can easily claim I’ve read all the scientific “evidence” and “studies” and sound like a half wit qualified ape wearing a lab coat. But luckily I am aware that I am not a doctor, nor scientist, nor trainer, or nutritionist. I am just a well weathered, passionate, and mostly crude 26 year old woman. I’m not here to tell you what to do; I’m here to warn you of the predators there are in this industry. Money hungry butt hole picking piss drinking bafoons, to put it lightly.

Stacy Rizzetta, TV Editor abc drinking the bachelor working out
Life is about balance – fitting fitness into your life and not fitting your life into your fitness lifestyle. Relax and take all things in moderation.

Do your research, use your common sense and best judgement. Think long term lifestyle change, not quick fix and long term damage. You have one body – don’t let someone take advantage of you or your well being or your wallet.

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If YOU are reading this

Shame on you for fat shaming, shame on your for damaging people’s well being, mental, and physical health, shame on you for promoting quick fix bullshit, shame on you for being a fitness industry predator. From myself and the fitness community locally and nationally, keep your piss poor programs to yourself.

Cheers fit babes, here’s to a new year and a new balance!

xo
Karly
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A day of macro tracking with Karly

Image may contain: 1 person, closeupPhotographer: AmberLyn Photography

I’ve had a lot of questions based on what I eat in a day, if I’m consistent, if I meal prep, If I use coconut oil or olive oil, jesus take the wheel!

As of lately I’ve been tracking my food in myfitnesspal as most “If it fits your macros” people do. If you’re a regular follower of my blog you’ll already know I’m an advocate for intuitive eating and IIFYM.

Nonetheless, barring the numerous requests of what I eat daily, I present to you my morning to evening balance and indulgence that keeps this little old body of mine full of energy.

Let’s start by my macros which have very slowly but surely made their way up to where they are now (these are my maintenance macros). Maintenance meaning I maintain the same body measurements, weight, and body fat while upping my caloric intake to create a larger amount of food intake while keeping my current body in check.

girlfriend diet

My  daily macro intake:
Calories 1,950
Carbs 219
Fats 54
Protein 146

Please note, everyone’s body is different and requires different amounts of calories based on their goals. Visit the IIFYM website for a suggested calculation of your own macros.

food classic prince breakfast pancakes

Breakfast:

Monday – Friday I wake up at the crack of 5:45AM (as I need to be at the office for
7:00AM) as of this morning I had a protein muffin for breakfast. Its quick to eat and pairs exquisitely well with my medium one cream two spelda Mcdonald’s coffee.

Mcdonald’s Medium 1 cream 2 splenda coffee:
Calories 70
Fat 2
Carbs 6
Protein 1

Fresh Fit Foods Chocolate Muffin:
Calories 170
Fat 2
Carbs 24
Protein 17

I admit, not a lot of protein nor carbs, but I hate feeling overly full in the morning – SUE ME. I like to sip my coffee and chow down on some baked protein goods.

Second breakfast:

Who doesn’t love a second breakfast? Honestly. Since I eat first thing in the morning around 7am my stomach is ready to eat again usually around 9am. This means I’ve already brought an eggwhite omlette and toast with me, or I go and have one made at my work’s cafeteria.

Egg White omelette:
Calories 110
Fat 4
Carbs 0
Protein 20

little big bread (2 slices):
Calories 110
Fat 1
Carbs 19
Protein 7

my overall macros for my morning food:
Calories 460
Fat 9
Carbs 49
Protein 45


something break lunch coworker

Lunch:

I’m usually starvin’ marvin’ when 11:30am rolls around. Today I’m taking my friend out for sushi, good god how will I ever live not knowing the exact amount of macros in something? Hey, side note, no matter what the nutritional info says it will never be on the nail every time. Now, if you know me personally you know I’ll always order salmon sashimi any sushi place I go to, it’s a goddamn must!

Salmon sashimi (8 pieces):
Calories 320
Fat 14
Carbs 0
Protein 45

half a cup of white rice:
Calories 121
Fat 0
Carbs 27
Protein 2

Kikkoman soy sauce (4-5 tablespoons):
Calories 40
Fat 0
Carbs 4
Protein 8

Green Tea – as much as I want cuz I’m an adult and there is practically nothing in it except caffeine. WOO!

my overall macros for my lunch food:

Calories 481
Fat 14
Carbs 31
Protein 55

HALF WAY MARK THROUGH THE DAY

God damn, look at you, YOU MADE IT. Still sitting at about 1,000 calories to kill.
Don’t worry we have a lot more fun ahead of us to eat these bad boys up.

It’s about two hours post lunch, feeling a bit peckish, need a snack BAD.
Time to kill some extra calories and head to Starbucks, because it’s the Christmas season and sugar free mocha exists, suck it.

batman eating cookie

Afternoon Snackage:

Starbucks Grande sugar free peppermint mocha (half coconut milk half hot water):
Calories 90
Fat 5
Carbs 8
Protein 1

Starbucks Oatmeal Cookie:
Calories 220
Fat 9
Carbs 32
Protein 4

My overall macros for afternoon snackage:
Calories 310

Fat 14
Carbs 44
Protein 5

At this point it’s close to quitting time, which also means gym time. This is where my cookie power comes into play, they certainly help me push my last reps! Strategy and having somewhat of a plan with eating within proper timing I find works best for me to perform best in the gym. ALWAYS EAT 1-2 HOURS BEFORE. Digest and use that energy to your advantage.

 

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Post gym dinner:

I admit I can be pretty exhausted after my workouts and I usually opt for Fresh Fit  Foods since it’s literally right there for purchase inside my gym. I take it home, microwave it, and make sure I fill myself up with a nutritiously full meal after my workout. Don’t get me wrong I prep a lot of the time, but on my off days or unprepared days this works best for me.

Smoked Salmon with veggies and cauliflower mash:
Calories 330
Fat 7
Carbs 28
Protein 35

Macros left to kill with my mouth:
Calories 369
Fat 10
Carbs 67
Protein 6

Now at this point in the day I like to save up my carbs and treat myself to usually some ice cream and fruit or whatever I want. Having this amount of carbs and calories I can practically do what I want and not really think too much into it.

Today’s before bed snack:

Rye Bread (2 slices):
Calories 147
Fat 2
Carbs 27
Protein 5

Kraft whipped peanut butter(2 tbsp):
Calories 140
Fat 12
Carbs 6
Protein 5

Total macros hit for the day:
Calories 1,868 (under by 82 cal)
Fat 58 (over by 4g)
Carbs 185 (under by 34g)
Protein 150 (over by 4g)

breaking bad

Guess what? I went over my fats, and protein slightly. I under hit my caloric intake, however the leftover carbs I have will balance out my fats so I could care less. That’s the great thing about macro counting, it’s never ever going to be perfect or dead on. Even if you “hit your numbers” right on the dot. You can do all the measuring in the world, it will never be 100% accurate. But hey we can certainly chase to hit those numbers as closely as we can, no harm in that!

Counting macros and intuitive eating paired together make a great match. I eat when I’m hungry (usually every two hours), I eat what I want, and when I want. It is possible to lose weight, or maintain a healthy lifestyle (physical and mental) by practicing this type of tracking. Although it may be a bit of a learning curve and take a tad bit more work to keep up with, it certainly makes sure you hold yourself accountable and it more definitely will help you realize what is in everything you eat.

tim and eric check it out with dr steve brule

No, macro counting doesn’t mean eating a full day of donuts. But it does mean you can include them. With Christmas right around the corner take time to enjoy your holidays, we’re only human.

Happy macro counting my fit babes, and all the best in the New Year!

xo
Karly
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My vacation; how to let loose from the fit lifestyle while abroad

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How many of us get anxiety when thinking about taking time off from the steady routine of training and eating to hit our macros on point everyday? Let me tell you – a lot.

Time and time again this comes down to the thought of losing control, gaining weight, and feeling like we’ve fallen off the wagon in some sense or another.

How do we avoid this? Well, some of us will continue to train over our holiday, some of us will refuse those pina coladas, and somImage may contain: one or more people, drink and indoore of us just lay back and not think about the repercussions of a damn thing.

Surely if you’re piling your plate up 4-5 times at the buffet and slinging margaritas 24 hours 7 days a week – you’re going to push the limits of your normal caloric intake.
This doesn’t take a rocket scientist to figure out.

But here’s a side note: My definition of vacation is taking time off from the norm to recoup yourself, refresh, recharge, and gain some well needed energy back. The point of the matter is to enjoy yourself, have some fruity calorie filled drinks, eat those deep fried fish tacos, and make your vacation what YOU want it to be.

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Eat what you want; setting aside your macro counting app:

I’ve legitimately heard of people continuing to use their macro counting while away on vacation. This to me is understandable if you’re perhaps coming in close to a bodybuilding competition, or something of that sort sure. But to do this during a time that’s meant for maxin’ and relaxin’ – forget about it. Surely if you’re like myself you can look and guesstimate what the macros are on certain things, but let’s get real; you’re on vacation to give yourself a break. We all need a break. TAKE ONE, for fucks sake.

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Exercise and training; to do or not to do:

This is truly a personal preference when it comes down to it. I’m honestly the type of person to not sit still for more than a few minutes. I enjoy running in the warm weather so I happened to take advantage of that. Glad I did! Winter is long and brutal over here in Edmonton. I’ll eat that shit up when I can. Other than some minor cardio I’m not going to spend two hours stuck inside a hotel gym trying to make a chest workout happen. PUT THAT SHIT ON HOLD. Trust me, you’re not going to lose your “gains” from one week of sitting back and enjoying your time away. I suggest putting your training on the back burner. Once you come back and get onto your normal training routine you might surprise yourself with the amount of energy and strength you’ve rejuvenated.

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Enjoy the fuck out of your time off:

It may sound stupid to some, but I know a lot of people who struggle with turning their mind off and releasing from their stresses. Ask yourself what relaxes you? What appeases to your soul? It may be a massage on the beach, it may be exploring the culture of a new unknown place. Either way it’s so important for us to recoup mentally as much as we need it physically too.

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Clearing your mind of the “time off” guilt:

A lot of us may feel the repercussions of vacation guilt once we return home.
Many of us step on the scale as soon as we drop our luggage at the door upon arrival home.
Here’s a suggestion; step off the scale. Concentrate on your refreshed vibrations, think of the many great experiences you gained, not the pounds that may have been added on.
Your weight is just your relationship with gravity, no sense in getting tied up in feeling bad about it. Focus on your new goals, get out there and kill them.

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I can’t stress enough the importance of removing yourself from your daily grind.
As someone who personally struggles with depression, anxiety and all the eating disorder baggage that I carry; I know when I need to leave my worries behind and set my mind on refocusing myself, mind, body, and spirit.

If I can step away, you can to.

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Happy Friday my lovely fit babes!

xo
Karly

Tis’ the Season of New Year’s resolutions

cute christmas new year home alone new years eve

With American Thanksgiving passing, and soon all the Christmas treats rolling into an office staff room near you; a lot of us can have the anxiety of being pulled into an endless binge of mashed potatoes, gravy, and all the little treats here there and in between.

That being said, it isn’t a bad thing to sit back and take a bit of a break from your day to day diet, macro counting routines. With consistency we also need a good healthy dose of doing whatever the fuck we want. This does indeed help us stay sane – no?

With all the food, and booze you can handle. The inevitable date of January 1st 2017 will hit us like a brick wall. What does this mean? New Year’s resolutions.

eating home alone junk food

Now maybe your resolution is to quit smoking, or perhaps to hit the treadmill on the daily.
No matter what you choose – starting is always the first and most important step.

I know a lot of people who are annoyed as soon as January rolls around, mostly due to the New Year’s resolutioners filling up more space at the gym. Using machines and not knowing how to work them properly.

movies actor wink kevin home alone

Everyone needs to start somewhere, and I remember the first time walking into a gym and not having a clue what to do or how to do it, and guaranteed this is exactly how YOU felt the first time walking into a gym; I bet you felt just as awkward and out of place.

home alone christmas s christmasedit christmas movies my s movies
Advice to support resolutioners:

Let your ego go, and help them out.
Sharing that little bit of space, or helping someone you can see is struggling doesn’t take much effort. You could very well be the reason that person decides to stick to their goals and try to achieve them. Making those new comers more comfortable in that type of environment is nothing but a way proving your decency as a human being.

Home Alone movies 90s insult jerk
Acknowledgement, positive reinforcement and recognition.
Throwing a smile and asking how someone is doing or if they need a hand is a great way to help them with their confidence in and outside the gym. Like I said before, it doesn’t take a lot of effort to be a decent human being. If you acknowledge them for their hard work they’ve been putting in this could very well be the smallest gesture to keep them going.

Home Alone movies 90s home alone
Advice to the resolutioners: 

Keep your focus on you, and your goals.
It will be hard at first, comparison can be a killer mentally. Just know that everyone has started from the bottom and worked their way up. Never be ashamed of who you are and what you’re there to achieve. Don’t compare your chapter 1 to someone’s chapter 30.

Hire a reputable, certified, trainer or coach.
Not everyone can afford this but it is always a good start to have someone keeping you accountable. Keep in mind results don’t come from your trainer, results come from your time and effort put in. Be cautious in hiring online coaches; speak to people who have worked directly with their programs before hopping into that commitment. You will not want a cookie-cutter diet program!

Do a bit of research.
Look into whether you would rather macro count, meal plan, clean eat. See what makes the best fit for you. I went through a lot of different types of nutrition until I found what suited me best. I can’t count the amount of times I’ve had to google what a certain exercise was or how to properly perform it. It was embarrassing not knowing what I was doing, but it is a part of the learning curve. I read article after article on different types of exercise, what would benefit me most to reach my specific goals and the healthiest ways to achieve them.

Track your progress.
Tracking your progress by photos and how you feel psychically will keep you determined and dedicated to getting to where you want to be. Please DO NOT USE A SCALE. These numbers are nothing but your relationship with gravity. They do not measure how you feel and or look. Throw that out the window and stay focused on the important factors.

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oh and of course..

Don’t be afraid to take a break (diet and exercise).
I’ll say this time and time again, rest and recovery is a very important part of properly losing any sort of weight or gaining any sort of muscle. Eat a donut if you want it, keep your mental health in check and don’t deprive yourself of things you like.

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Tis the season!

xo
Karly