Building muscle is a two part process. The first part is more well known – lift weights, heavy enough to challenge muscle to grow and get stronger. The second part happens in the kitchen. Macros, short for macronutrients, are the nutrients your body needs in large amounts to function properly and, of course, gain muscle. They include proteins, carbohydrates, and fats. Tracking your macros can seem like a daunting task at first, but I’m going to break it down for you in a simple, friendly way. Here’s a user friendly explanation on how to track macros for muscle gain.
Understanding the Big Three
First, let’s get to know our main macro players:
Proteins: These are your muscles’ best friends. Proteins repair and build muscle tissue, making them a crucial part of your diet. A common recommendation is to consume about 1.6 to 2.2 grams of protein per kilogram of body weight if you’re actively looking to gain muscle.
I wrote a separate blog article, How Much Protein Do You…., to explain how to calculate your pounds to kilograms to adapt to your personal needs. Please check that out if you need a little help in calculating your personal protein goals.
Carbohydrates: Carbs are your body’s primary energy source. They fuel your workouts and help with recovery. Plus, they play a role in helping proteins do their job of repairing and building muscle.
Fats: Often misunderstood, fats are essential for hormone production, including those that help with muscle growth. They shouldn’t be neglected, even when your goal is to lose body fat and build muscle. Eating fats, especially healthy fats, is very necessary to a balanced lifestyle.
How to Track Your Macros
1. Determine Your Caloric Needs: First, figure out how many calories you need to maintain your current weight, and then add a surplus to promote muscle gain. An extra 200 to 400 calories per day is a good starting point. To gain muscle, you have to think of food as the raw materials to create your finished product.
2. Set Your Macro Ratios: A common macro split for muscle gain is 40% carbohydrates, 30% protein, and 30% fat. However, feel free to adjust these percentages based on how your body responds.
3. Use a Macro Tracking App: There are several apps out there designed to make tracking your macros a breeze. MyFitnessPal and Cronometer are great options. Just input your daily food intake, and the app does the rest, breaking down your consumption into proteins, carbs, and fats. My favorite is My Fitness Pal. It’s user friendly and gets easier the more you use it because it stores your previous entries.
4. Read Food Labels: Understanding food labels is crucial. They tell you exactly how many grams of each macro you’re consuming, helping you stay on track.
5. Total up your macros intake: If you’re not using an app, you can still track your macros the old fashioned way. Simply start a notebook and jot down all your meals. You can look up the nutrition facts for foods that don’t have food labels by simply googling, “chicken breast nutrition facts.” For example, a 4 oz chunk of chicken breast gives you about 30g of protein! If keeping track of all your macros is too intimidating, you can always start by just totaling up your protein intake for each day.
Tips for Success in How to Track Macros for Muscle Gain
Make protein your anchor: Include some protein with every meal and snack. Prioritize tracking protein and make it the anchor of your nutrition strategy each day. This ensures that you will have the building blocks available to support muscle growth after your workouts.
Prep Your Meals: Meal prepping can save you a ton of time and make tracking your macros much easier. Dedicate some time each week to prepare and portion your meals.
Listen to Your Body: The suggested macro splits are just starting points. Everyone’s body is different, so adjust your macros based on how you feel and the results you’re seeing.
Stay Hydrated: Drinking plenty of water is crucial, especially when you’re consuming more protein. It helps keep your body functioning optimally.
Be Consistent: Muscle gain takes time and consistency, both in your workouts and your nutrition. Stick with it, and you’ll see results.
Wrapping Up
Tracking macros might seem like a science at first, but with a bit of practice, it becomes an invaluable tool in your muscle-gaining arsenal. Remember, the key is consistency and listening to your body. Adjust as you go, and don’t sweat the small stuff too much. Muscle gain is a journey, and tracking your macros is just one part of the adventure. I hope you enjoyed learning a little bit about how to track macros for muscle gain!
January is a very popular time to start a new workout routine. A study conducted by Forbes Health and One Poll stated that 48% of people polled said improving fitness is a top priority in 2024. To start a new workout routine can be challenging though! To do it right and stick with it requires strategy, intention, and commitment. The goal of this article is to help lay the foundation for you to do it right this year. Here are my top tips for how to start a new workout routine this January.
Normalize Making Time for Workouts
One of the top obstacles people cite for not sticking with a fitness routine is lack of time. However, try to rise above this and change your perspective. Nobody ever has time to work out. You have to MAKE TIME to workout. Put on your schedule and protect that time just like you would any other important appointment. This mindset is crucial as you look to start a new workout routine!
Normalize Making Time for Nutrition
Basically the same concept as above with exercise. Rise above this excuse. With nutrition, a little bit of organization goes a long way. Make a little time each week to think about what you are going to eat for your meals and snacks for the week ahead. This will help you save time with grocery shopping by having to go to the store less. Normalize making time to cook dinner, pack lunches, chop veggies, and empower yourself and fuel your fitness goals by eating well.
Clarify Your Purpose as You Start a New Workout
Going to the gym. Drinking the water. Eating the veggies. These are the things we do to get and stay fit. These things get real boring and unglamorous real fast! I believe one of the reasons people fall off a fitness program is a failure to identify and clarify a deep and meaningful purpose for why they’re doing the things. So take the time in the beginning of any new program and decide WHY you are doing it. Make it personal. Meaningful. Bigger than yourself. Bigger than today. Make it something that matters to you so you can use it to keep yourself doing the things even once the novelty has worn off.
Set a Minimum Non-Negotiable Number of Workouts Per Week
Mine is 3. What is yours? This is a number you have to treat as sacrosanct. Non-negotiable. You start to believe, “I must, I will, I can, I do, I have to” get at least X number of workouts each week, forever. No matter what. No matter where you are traveling or what you have going on. Even if it’s a walk. Or pushups and abs in a hotel room. With this number you will achieve consistency. Consistency creates long lasting results. In fitness pursuits, long lasting results are measured in months and years, not days and weeks. Which brings me to my next point…
Be Patient! Results Take Months!
Many people start a new workout with lots of motivation and desire to succeed, but lose steam after a couple weeks when they fail to see visible results. Patience is a mindset. You have to know and embrace this very important concept to stick with it. It WILL TAKE MONTHS to see visible improvements to your body but that is okay. Be patient and find ways to celebrate other wins. You will likely start to experience many other improvements such as sleeping better, feeling stronger and more comfortable with the workouts, feeling more confident, and having more energy. Those intangible results are just as important as the physical visible results! Stick with it!
Embrace Discipline Instead of Motivation
Motivation is a feeling. And it is a fickle one at best. Most days I am not “motivated” to go work out. And I’m a fitness professional! I know what to do but I still don’t always want to go do it. Most of my workouts happen before work, which means a window of 6-7 am for me. I am also a high school teacher and have to leave for work at 7:45 every day. So this means my alarm is going off at 5:30 am and I am up and out the door, either going for a run with a headlamp on or heading to the gym by 5:50.
The workouts are hard, but “the getting up and out the door” is WAY HARDER. It means I am leaving my nice warm cozy bed 1 hour earlier than I would have to. Motivation is not what gets me out the door. It’s the discipline I have instilled in myself that says, get your ass up and let’s go. It’s a commitment to myself to get 3+ workouts a week. I have a purpose bigger than today such as being determined to be hiking mountains and running races in my 70s and 80s. The discipline around this kind of stuff is what helps you stick with a program!
The Takeaway for How to Start a New Workout Routine
You CAN start a new workout program this year! And you can stick with it, too! As you get ready to launch though, keep these key points in mind. Normalize making time for your workouts and nutrition. Set a non-negotiable minimum number of workouts you will get each week and stick with it! It will take many months before you see visible results. Anchor your commitment to yourself by clarifying your purpose and making it bigger than yourself. Embrace the power of discipline and build habits that will last you far longer than motivation will. And finally, remember this advice they gave us in Army bootcamp. Hundreds of thousands of people have succeeded at doing this and you can too. Stick with it, believe in yourself, and keep moving! Always forward.
Protein, often hailed as the building block of life, plays a pivotal role in our daily diet. It’s crucial for the growth, repair, and maintenance of all body tissues, including muscles, organs, and the immune system. Understanding the right amount of protein intake is essential for maintaining optimal health, irrespective of your lifestyle or fitness goals.
In this article, “How Much Protein Do You Really Need for Fitness?”, we will explore the intricacies of protein consumption, debunk common myths, and provide practical guidelines for your daily protein intake.
What is Protein?
Protein is a macronutrient composed of amino acids, which are a fundamental building blocks for many body structures. It’s involved in many bodily processes, from muscle contraction and immune defense to hormone production and nutrient transportation.
The Role of Protein in Body Functioning
Proteins are not just about building muscle; they play a crucial role in several bodily functions. For instance, enzymes, a type of protein, catalyze biochemical reactions essential for digestion, energy production, and other metabolic processes. Antibodies, another protein form, are vital in fighting infections and maintaining immune health.
How Much Protein Do You Really Need?
Determining the right amount of protein depends on various factors, including age, gender, activity level, and health goals. Generally, a sedentary adult requires about 0.8 grams of protein per kilogram of body weight per day. However, this amount increases for athletes, pregnant women, and those in certain health conditions.
Minimum Base Amount of Protein
So starting with a base minimum of 0.8 grams protein / kg of body weight, here is how you would do that calculation for yourself. First go to google and type kg to pounds in a search. Google will open a conversion chart dialogue box and there you can plug in your own weight in pounds. Here’s what it looks like when I do mine. I currently weigh about 135 pounds, so when I plug that in, I get my weight converted into kilograms, which is about 61.2.
So the next step would be to take 61.2 kg x 0.8, which = 48.96, so for simplicity’s sake, let’s say 50 grams. If I were a sedentary person, I would need at least 50 grams of protein / day JUST to keep my bodily functions going.
Protein Ranges for Active Individuals
So now let’s take that equation a step further and figure out how much you need if you are exercising regularly. According to the NASM Nutrition Textbook, there are a couple different categories you can reference for decision making.
Activity Level
Type of Exercise
Protein Needs (g/kg of body weight)
None
None
0.8 – 1.2
Light to Moderate
Cardio
1.2 – 1.6
Resistance
1.5 – 2.0
Moderate to Vigorous
Cardio
1.5 – 2.0
Resistance
1.7 – 2.2
Calculating Your Ranges
Now that you know what your weight is in kilograms, you can figure out your ranges for various activity levels. Because I exercise at least 3 times a week, with a combination of cardio and resistance training, I would consider myself somewhere in the moderate category and will use the 1.5 – 2.0 range to calculate my daily protein needs.
Those equations look like this:
61.2 kg x 1.5 = 91.8
61.2 kg x 2.0 = 122.4
So for me, being a moderately active exerciser, I need somewhere between 92 and 122 grams of protein per day to keep myself fueled for my activities! To keep it easy, I just tell myself I need about 100 / day.
How to Get Enough Protein In a Day
One of my simplest strategies for getting my daily protein needs met is to try to include some protein with every single meal or snack. Some of my favorite foods are listed below!
Knowing how much protein you need to fuel your active life is an empowering way to improve your results with nutrition and exercise! Hopefully you feel a little more confident in being able to calculate your own ranges after reading this article! Thank you for reading and please feel free to contact me anytime if you have questions about how to adapt this advice to your own goals.
I am not a doctor, nor a registered dietician! Any advice from this article is meant to be for general, informational purposes. Please consult your doctor if you have specific medical questions!
Affiliate Disclosure
This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
Health is wealth. Being busy is not a good enough excuse to ignore your health indicators and take care of yourself. In today’s fast-paced world, health often takes a backseat to our busy schedules. I encourage you to read this article and take action! Knowing your own personal general health stats will empower you and help you optimize your health!
Regular Health Check-ups: An Annual Must
Regular health check-ups are crucial for keeping track of your health stats. These check-ups provide an opportunity to catch potential health issues early and take preventive measures. They also offer a chance to consult with healthcare professionals about optimizing your health and wellness journey. That old adage is true – an ounce of prevention really is worth a pound of cure.
It’s also important to note this article is not meant to be “medical advice,” but it is absolutely a recommendation to go seek medical advice! Please visit your doctor regularly and ask for guidance on how best to pursue managing your health and fitness. Once a year is a good goal to aim for. Further, your doctor can give you guidance on what other screenings you should proactively include at different ages, such as colonoscopies, skin cancer screens, mammograms, etc.
The Importance of Health Awareness
Health awareness is the cornerstone of a proactive lifestyle. By keeping track of key health indicators such as blood pressure, cholesterol levels, blood sugar, body fat percentage, and resting heart rate, you are not just monitoring numbers, but actively engaging in a journey towards optimal health. These stats provide invaluable insights into your overall health and guide you in making informed decisions about diet, exercise, and lifestyle choices.
Embracing Technology for Health Monitoring
In today’s tech-driven world, numerous tools and apps are available to help track your health stats. Wearable devices that monitor heart rate, steps, and sleep patterns have made it easier than ever to stay informed about your health. I’m a big fan of Fitbit and love all their features in the app for tracking workouts, steps, runs, heart rate changes over time, and sleep!
Blood pressure machines have become cheaper and more user friendly too! All you need to know how to do is set the strap in the right place and press one button! Being able to take and track your own blood pressure at home is easier than ever.
Utilizing these tools can provide real-time data and motivate you to maintain a healthy lifestyle.
Blood Pressure: Your Silent Health Indicator
Blood pressure, often termed the ‘silent killer,’ is a critical health stat. Normal blood pressure levels indicate good cardiovascular health and reduce the risk of heart disease and stroke. Regular monitoring can help detect hypertension early, allowing for timely intervention through lifestyle changes or medication. In general, the number 120 / 80 is considered a good goal to strive for. Consult your personal doctor for analyzing your current levels and where they should be.
Cholesterol Levels: Balancing Good and Bad
Understanding your cholesterol levels is vital for maintaining heart health. High levels of LDL (bad cholesterol) can lead to plaque buildup in arteries, increasing the risk of heart disease. Conversely, HDL (good cholesterol) helps remove LDL from the bloodstream. Balancing these levels through diet, exercise, and sometimes medication is key to preventing cardiovascular issues.
Blood Sugar: The Energy Regulator
Knowing blood sugar levels is pivotal in managing diabetes and preventing its onset. Consistently high blood sugar can damage blood vessels and organs, leading to serious health complications. Monitoring these levels helps in maintaining them within a healthy range, thus safeguarding against diabetes-related issues.
Body Fat Percentage: Understanding Body Composition
Muscle weighs more than fat but takes up less space. Therefore, get out and build some muscle, folks! Body fat percentage is a better number to care about than simply the weight you see on the scale. The scale does not take into account how much muscle vs. fat one has. So for people doing strength training, the number on the scale may stay the same or even go up! But if pants sizes are going down, and energy levels are going up due to increased muscle mass, then you are winning! The takeaway: Keep lifting weights and shift your mindset to care more about your body fat percentage than weight alone!
Resting Heart Rate: The Heart’s Rhythm and Health
A lower resting heart rate typically indicates more efficient heart function and better cardiovascular fitness. Monitoring your resting heart rate can provide insights into your heart health and the effectiveness of your fitness routine. The average is typically between 60-100 beats per minute.
Tailoring Exercise and Diet to Your Health Stats
Armed with knowledge about your health stats, you can tailor your exercise and diet to meet your specific needs. For instance, if you have high blood pressure, focusing on cardiovascular exercises and a diet rich in fruits, vegetables, and low in sodium can be beneficial. Similarly, if your goal is weight management, understanding your body fat percentage and body composition can guide your diet and exercise choices.
The Power of Knowledge in Health
Knowledge is power, especially when it comes to your health. Understanding your general health stats empowers you to make informed decisions about your lifestyle. It’s not just about preventing illness; it’s about optimizing your health for a vibrant, active life.
The Role of a Personal Trainer in Your Health Journey
As a certified personal trainer and strength and conditioning coach, I emphasize the importance of knowing your health stats. Personalized training programs based on these stats can significantly enhance your health and fitness journey, leading to more effective and sustainable results.
Seek Expert Guidance
If you’re looking to improve your health and wellness, consider consulting a certified personal trainer for fitness advice OR a healthcare professional for medical advice. They can provide tailored advice and support to help you achieve your health goals.
Stay Informed for a Healthier Tomorrow
Stay informed about your health and make proactive choices for a healthier, more fulfilling life. Your health is your wealth, and knowing your health stats is the first step in safeguarding this invaluable asset.
The Takeaway
Knowing your general health stats is a fundamental aspect of taking charge of your health. It enables you to make informed decisions, tailor your lifestyle, and work towards optimal health and wellness. Remember, your general health stats are more than just numbers; they are a reflection of your quality of life both today and in the future.
Affiliate Disclaimer
Disclaimer: This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
There are thousands of fitness books on the market! Walk into any bookstore or do a cursory search online and you will find innumerable books written on fitness topics far and wide. I have read a ton of books along my own fitness journey and there are a few that I keep coming back to. I gift these to my girlfriends and recommend them to my female clients again and again. I am going to summarize the 5 best fitness books for women and why I put them on the list! Hope it helps you find some good ideas for yourself or gift ideas for your fitness loving ladies!
This book. It’s a ride or die. I bought my first copy of this book somewhere around the time I was in between my first and second babies. This was also right around the time I decided to become a personal trainer, so about 15 years ago.
I remember flipping through this book and thinking ooooh, I need to try that. And that. And also that. Their pictures are great. The instructions and cues are easy to follow. This book also provides some sample workouts to get you started, so this is an especially great book for beginners. Written by Adam Campbell, of Women’s Health Magazine
I absolutely adore this book and recommend it everywhere. It is the magnum opus of THE Glute Guy himself, Bret Contreras. If you don’t know who that is, get yourself to Instagram right this minute and follow him. This guy is not only obsessed with the science of training glutes, he also cares about empowering women to be strong and confident through weight training.
This book is so thorough and easy to follow! I was introduced to hip thrusts by learning from Bret and this book helps provide a very well rounded understanding of thrusts plus many other ways to shape a strong body and backside! The workouts are accessible to beginners and will also challenge the seasoned lifter as well!
Starting Strength is one of the weightlifting classics. Every lifter should definitely check this book out at some point in their journey.
Rippetoe provides loads of science, and also practical easy steps to follow to build a lifting program. I referenced this book regularly when I was a new trainer putting together programs for different people or groups and still pull it off the shelf once in a while to brush up.
Again, like the others above, I just totally love this book. Practical. Easy to follow. Great advice for beginners who want to build a stronger fitness lifestyle. My only complaint about this book is that the title has the word “diet” in it! The advice given in this book is not at all about a diet, but all about how to build a lifestyle and habits that will stick for years and decades. One of my favorite takeaways from this book is learning about smoothies!
I read this book back in the day, before social media and smartphones allowed you to see what everybody else eats all day every day! This book inspired me to buy my first blender not long after I had bought my first house when I was in the Army in my early 20s. I experimented with smoothies for months before I came up with the texture and flavors that I liked. This got me into a habit that I still use today! I often still make a protein smoothie most mornings to take with me to work and I have this book to thank for sure.
What a great, well rounded book! Matthews covers a wide range of topics at great depth including exercise, nutrition, mindset, making meal plans, and much much more. I really like this book.
I find it accessible to beginners and useful to veteran lifters as well. This is one of my favorite books to recommend to clients and friends.
Conclusion
I hope at least one of these 5 best fitness books for women works for you and helps you continue moving forward on your fitness journey. Never stop learning! Our understanding of fitness science continues to evolve and grow and so should we! Reading books written by knowledgeable practitioners and lifters can really help you speed up your learning curve, especially if you’re a beginner. Thank you for stopping by and reading about my favorite 5 fitness books for women!
This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.
For more reading please check out these other articles on FFR:
We’ve all heard the saying, “Failing to plan is planning to fail,” and it couldn’t be more true when it comes to our daily meals. Meal planning and prep are the secret ingredients in the recipe for a healthier, more organized life. Not only does it save you time and money, but it also ensures that you’re making nutritious choices consistently. So, if you’re ready to embark on a journey towards better eating habits, join us as we explore the ins and outs of meal planning and prep for success.
Why Meal Planning Matters
Let’s begin by understanding why meal planning is so crucial to achieving your health and wellness goals. Here are a few compelling reasons:
Saves Time
When you plan your meals in advance, you won’t have to scramble to figure out what to eat for breakfast, lunch, or dinner every day. This time-saving can make your daily routine much smoother.
Healthy Choices
Meal planning allows you to make conscious decisions about your food choices. You’re less likely to opt for unhealthy fast food or convenience meals when you have nutritious options ready to go.
Saves Money
By planning your meals, you can create a shopping list and buy only what you need. This reduces food waste and helps you stick to your budget.
Portions
Planning your meals also helps you with portion sizes, which can make it easier and more automated to divvy up food in reasonable portions.
Getting Started with Meal Planning
Now that we understand the importance of meal planning, let’s discuss some practical steps to get started:
Step 1- Set Clear Goals
Before you begin, identify your health and dietary goals. Whether you want to lose weight, gain muscle, or simply eat healthier, having a clear objective will guide your meal planning decisions.
Step 2 – Create a Weekly Schedule
Start by creating a weekly meal schedule. Include breakfast, lunch, dinner, and any snacks you plan to have. Make sure to account for any special occasions or dining out.
Step 3: Build a Recipe Bank
Compile a list of your favorite healthy recipes. These can be from cookbooks, websites, or family recipes. Having a variety of go-to meals makes planning easier and keeps your taste buds excited.
Step 4: Plan Your Meals
Using your weekly schedule and recipe bank, plan your meals for the week. Consider incorporating a mix of protein, vegetables, and whole grains to ensure a balanced diet. Don’t forget to check your pantry and fridge for ingredients you already have.
Based on your meal plan, create a shopping list. Organize it by categories (e.g., produce, dairy, protein) to make your grocery trip more efficient.
The Art of Meal Prepping
With your meal plan in hand, it’s time to move on to the meal prep phase. Here’s how to become a meal prep pro:
Set Aside Time
Dedicate a specific day and time each week for meal prep. This consistency will make it a habit rather than a chore.
Gather Your Tools
Make sure you have the necessary kitchen tools and containers for storing your prepped meals. Investing in good-quality containers is a worthwhile expense.
Batch Cooking
Prepare ingredients in batches. For example, cook a large batch of quinoa or brown rice that can be used in multiple meals throughout the week. Roast a tray of mixed vegetables or grill chicken breasts in bulk.
Tips for Meal Planning Success
Here are some additional tips to help you stay on track with your meal planning and prepping journey:
Stay Flexible: Life can be unpredictable, so be prepared to adjust your meal plan if needed. It’s okay to swap meals or adjust portion sizes as circumstances change.
Use Leftovers Creatively: Don’t let leftovers go to waste. Get creative and transform them into new dishes. For instance, yesterday’s roasted veggies can become a delicious stir-fry today.
Prep Snacks: Include healthy snacks like pre-cut veggies, fruit, or Greek yogurt in your meal prep. Having nutritious snacks readily available will curb unhealthy cravings.
Try Theme Nights: Make meal planning fun by incorporating theme nights like Taco Tuesday or Meatless Mondays. It adds variety to your meals and makes planning enjoyable.
Involve the Family: If you’re not meal planning for yourself alone, involve your family in the process. Get their input on meal choices and make it a family activity.
Stay Organized: Keep a meal planning journal or use a meal planning app to stay organized. It can help you track your progress and remember your favorite recipes.
Staying Motivated
Staying motivated throughout your meal planning journey is key to long-term success. Here are some motivational tips to keep you going:
Celebrate Small Wins: Acknowledge your achievements, no matter how small they may seem. Every healthy meal you prepare is a step in the right direction.
Find Inspiration: Follow food bloggers, watch cooking shows, or join social media groups dedicated to healthy eating. Surround yourself with inspiration.
Get Support: Share your meal planning goals with friends or family members. Having a support system can provide encouragement and accountability.
Track Your Progress: Keep a food diary to track how meal planning and prepping are positively impacting your health. Seeing your progress on paper can be motivating.
Treat Yourself: Occasionally treat yourself to a favorite meal or dessert. It’s all about balance, and a small indulgence now and then won’t derail your progress.
Conclusion
Meal planning and prep are powerful tools that can transform your eating habits and contribute to a healthier, more organized lifestyle. By setting clear goals, creating a meal plan, and mastering the art of meal prep, you’ll be well on your way to success. Remember, it’s not about perfection but about progress. So, take it one meal at a time, celebrate your victories, and savor the benefits of a well-planned, nutritious diet. Your future self will thank you for it. Happy meal planning!
In today’s fast-paced world, snacking has become an integral part of our daily diet. However, with the plethora of options available, making healthy choices can be daunting. Here’s a guide to help you navigate the world of snacks and make healthier decisions.
1. Read the Nutrition Label
Before grabbing that snack bar or packet of chips, take a moment to read the nutrition label. Look for snacks that are low in saturated fats, sugars, and sodium. The fewer the ingredients, the better.
2. Prioritize Whole Foods
Opt for snacks made from whole foods like fruits, vegetables, nuts, and seeds. These foods are not only nutritious but also provide essential vitamins and minerals.
3. Watch the Sugar Content
Many snacks, even those labeled as “healthy,” can be laden with hidden sugars. Avoid snacks that list sugar or its variants (like high fructose corn syrup) among the first few ingredients.
4. Choose Protein-Rich Snacks
Protein can help you feel full and provide sustained energy. Consider snacks like Greek yogurt, almonds, or a slice of turkey. Try to include something with protein with every snack.
5. Stay Hydrated
Sometimes, our bodies confuse thirst with hunger. Before reaching for a snack, drink a glass of water. It might just quench your “hunger.”
6. Plan Ahead: How to Choose Healthy Snacks for Busy Days
If you know you’ll be out for the day, pack some healthy snacks. Buy in bulk and stock your pantry or desk drawer at work. This way, you won’t be tempted by less healthy options when hunger strikes.
7. Experiment and Explore
Don’t get stuck in a snack rut. Try new fruits, different nuts, or a novel healthy snack product. Create a Pinterest board to help hang on to great ideas when you see them. Variety can keep your snack game strong and exciting.
8. Listen to Your Body
Lastly, snack when you’re genuinely hungry, not just because you’re bored or stressed. Learn to recognize true hunger cues and respond to them with a nutritious choice.
9. Read and Nourish Your Mind
Keep exploring and reading more about healthy snacking. Sometimes you don’t get all the answers you need in one place. Keep an open mind and be willing to learn and try new things. One of my favorite websites to explore is Cooking Light / Eating Well. Here’s a great article you can check out today for more inspiration, called “The 10 Best Healthy Snacks for Weight Loss, According to a Dietitian.”
In conclusion, choosing healthy snacks is an art that requires a little bit of intention and planning. By following the tips above, you can ensure that your snacking habits support your overall health and well-being.
I am writing this post from Oklahoma City, where I am currently staying for the weekend! I have a 13 mile Spartan Obstacle Course Race in 3 weeks so not-working-out was NOT an option this weekend. Working out while on the road can sometimes be a little tricky but I was determined to fit it in. Here are some simple strategies and relatable advice for fitness and nutrition things for how to race prep while on vacation.
Arriving and Getting Settled in at The Ellison
My daughter is a competitive rower and she had a regatta (a race) in Oklahoma City this weekend. I took Friday and Monday off school, booked a flight, and packed my bags because I love watching her race! I arrived in OKC Friday evening and settled in to The Ellison, a beautiful boutique hotel towards the northside. As I got out of the taxi, I received the most welcome surprise! A Whole Foods right next door to the hotel! I walked over and stocked up on some healthy snacks and treats! I picked up baby oranges, trail mix, yogurts, Justin’s nut butter pouches, protein bars, and other healthy treats for us.
The Ellison Has A Freaking Awesome Hotel Gym
On the way back from Whole Foods, I swung by the hotel gym and got another fabulous surprise. The hotel gym was 1,000 times better in person than it looked in the pictures! Which is usually the other way around, by the way! WOW. This gym is stacked. Well done to Marriott, the Ellison architects, or whoever designed this hotel gym! Wondering if they hired an actual fitness pro to decide this gym’s layout and equipment selection!
The Ellison Hotel Gym
It’s got everything you could want in a hotel gym and it’s all brand new. Cardio row is next to floor-to-ceiling windows overlooking a quiet city street and a high school track. To the left is a pulley multi-rig with pull up bars, 2 stacks, and all the attachments. To the left of that are 2 full shelves of dumbbells from 5s to 50s. Next to that, a rack with kettlebells up to 40, assorted med balls, stability balls, foam rollers, and a BOSU. In the middle of the room – a handful of machines. This well designed room is also stocked with clean towels, antibac wipes, bottled water, and free headphones. So pumped. Literally. So excited to workout here!
Dinner at the Ellison
When I got back to the room, yet another pleasant surprise was waiting for me on the room service menu. They actually had grilled chicken and veggies as one of their options! I was not expecting that. Usually room service menus have nothing but greasy bar food! SO hell yes, I ordered the chicken and got in my PJs and put on Netflix. Dinner arrived and it was delicious! My only regret is not getting a quick pic to throw on the blog! I was too hangry at the time. I demolished it in 30 seconds flat. Would highly recommend it though!
Planning My Race Prep Workouts
Now that I had a full belly and all the logistics squared away, I planned my workouts. My daughter had 3 races the next day, with the first at 9:30. With a little Google map sleuthing, I learned there was a great paved trail next to the Oklahoma River. So I decided to make Saturday my long run day, and Sunday and Monday would be lifting days. My goal was to get to the course an hour before the first race and put up a few miles.
The Long Run Along the Oklahoma River
I arrived at the venue in time to say hi to my daughter before she launched her boat. Then I warmed up. Nothing fancy. Just a few minutes of jogging. Then some range of motion drills 20 each of things like high knees, butt kicks, arm hugs, and leg side swings. I took off heading east, towards the starting line of the race. I was able to run next to the river while watching several races that were already underway.
Rowers are Beasts
Rowing is such a hardcore sport! I admire rowers so much for the grit, tenacity, teamwork, and mental toughness it takes to be good at it! What a great inspiring place for me to do a training run alongside these high caliber athletes!
I needed to be on the bridge by the festival area to see my daughter’s heat. So I planned my first 3 mile running loop to be a long out-and-back stretch of steady state running. Then I added some interval passes over the bridge to add some intensity and incline. This also let me stay close to the bridge because her heat was coming up! Then I paused the run around 4 miles to make sure I didn’t miss her boat coming through. She and her partner crushed it in the 4k pair event! After they passed through, I took off again to finish my own race. I ended up getting exactly 5 miles total in just under one hour, which I considered to be a huge success.
Oklahoma River Run 5 Miles
Recovery Time
After her race and my run, I headed back to the hotel. I was able to shower, eat, and relax before her second race. I stretched out my legs and foam rolled a little in my room. Then I loaded up on water and electrolytes, and headed to the pool. The rooftop pool at the Ellison is small but aesthetically perfect. Half the deck is shaded by a pergola with squishy seating. Adjacent the pool area is full sun, tucked in with a fence and cozy, with plenty of cushioned loungers. The whole area is clean, sparkly, and comfy.
The Ellison Rooftop Pool
It was the perfect place to recover from a long run and busy life lately! If you have teacher friends, please be sure to check on them and their mental health in October! We’re about 7 weeks into the school year right now and this is where school sometimes hits a major slump.
By October, the newness of the new year has worn off. The new school year honeymoon is over. We’re close to the end of the 9 week term, which adds stress to both kids and teachers. School is truly starting to feel like a grind at this point. So anyways, shout out to teachers hanging on by a thread in October! Take care of yourselves and hang in there, friends! Work out, do the self-care, and take a couple days off if you need to!
Finding a Balance of Discipline and Indulgence on Vacation
Speaking of self-care and balancing discipline with indulgence… On this trip, I tried to have a balance of discipline and “living a little” when on vacation. I chose the grilled chicken and veggies and water the first night and it was definitely delicious and nutritious. I chose that meal on purpose because I knew I had a long run the next morning. It was going to be hot out there and I wanted to feel as good as I could. In that case I prioritized feeling good for the next day’s workout, instead of enjoying indulgence in the moment.
The next night I swung the opposite way. I chose a yummy indulgent meal of Pan Roasted Scallops. On my final night, I door dashed steak with mushrooms and garlic mashed potatoes and enjoyed a glass of wine with it. All of these meals were amazing for different reasons.
I love eating healthy and I love eating indulgent food. Sometimes those two co-exist and sometimes they don’t. Having a balance and staying focused on your goals can help you figure out when to stay sharp or to let loose.
So Grateful for a Break!
Altogether, I am super grateful for a break. I had 2 days off, cheered my daughter and her team on, and had some great workouts and meals. This weekend filled up my bucket and I feel refreshed. I was able to stay on track with race prep while on vacation and also relax too!
Fitness and Race Prep Success While Traveling Summary
To summarize, here are the things I did to set myself up for fitness success when I landed in OKC:
Made a plan shortly after I landed.I scoped out the hotel gym and realized I could have some really great workouts there. I made my “macro plan” – saying what type of workout I will do on which day. Saturday run. Sunday/Monday lift.
Then I took the macro plan and made it more micro. I figured out when and where I could get my long run done. I set a goal for that long run distance. I was able to support my daughter and also get my workout in as well.
I further laid out the micro plans by deciding I would lift weights on Sunday and Monday. I will employ a complementary split schedule, which I will detail more in the next blog post!
I walked to a grocery store and bought a few basic snack items for me and my daughter. This gave us good quality fuel for our athletic endeavors that weekend. Even when traveling, it’s possible to eat and snack nutritiously.
Have a balance of discipline and living a little for exercise, nutrition, and exploring a new city.
Thanks for checking out this blog post about staying on track with race prep even while traveling. That Spartan race is coming up in 3 weeks whether I’m ready or not! It’ll be a lot more fun if I’m ready of course!
Do Your Research
I believe that you can both stay on track with how to race prep on vacation and live a little at the same time. The best thing to do to have it all is do your research before you get there. If having a well stocked gym matters to you, check out the pictures before you book and keep your fingers crossed. Sometimes you end up pleasantly surprised that the gym in reality is even better than the pictures!
Thank you to The Ellison for providing wonderful amenities like a gym that exceeds expectations, healthy and indulgent menu options, and a fabulous rooftop pool! I have thoroughly enjoyed my time here at this hotel and in OKC!
Affiliate Marketing Disclosure – this post contains a couple links to Amazon. To check out the legal things, please click here.
In today’s fast-paced world, ensuring you’re eating nutritious meals can seem like an impossible task. However, the secret to consistent, healthy eating isn’t elusive; it’s all about meal planning. With a bit of strategy and a touch of creativity, anyone can master the art of meal planning. In this guide, we’ll uncover three straightforward steps to help you meal plan effectively, ensuring you not only eat well but also save time and money.
1. Understand Your Dietary Needs
Evaluate Your Current Diet: Before diving into meal planning, take a week to track what you eat. Understand where you might be lacking nutritionally. Are you getting enough protein? Too many carbs? Not enough veggies? Understanding your current habits is the first step towards creating a more balanced diet.
Consult Dietary Guidelines: It’s essential to be aware of general dietary recommendations for your age, gender, and activity level. For instance, the average adult needs a certain amount of vitamins and minerals daily. Tailor your meal plan to meet these guidelines.
Factor in Personal Preferences: Just because something is nutritious doesn’t mean you’ll want to eat it. Make sure your meal plan includes foods you enjoy. This will make sticking to it much easier.
2. Schedule and Strategize
Choose Your Planning Period: Some people prefer to plan meals weekly, while others like looking a month ahead. Choose what works best for you. Remember, consistency is key.
Diversify Your Meals: Variety is not only the spice of life but also key to a balanced diet. Make it a point to introduce new recipes and ingredients regularly. This will ensure you get a range of nutrients and prevent mealtime monotony.
Plan for Leftovers: Cooking every day can be exhausting. Why not double a recipe and have leftovers for the next day? It’s a time-saving strategy many meal-planners swear by.
3. Efficient Grocery Shopping
Make a Detailed List: Based on your meal plan, create a comprehensive grocery list. Organize it by categories (produce, dairy, grains) to make your shopping trip more efficient.
Stick to the Perimeter: Typically, the healthiest foods in a grocery store, like fresh produce, meats, and dairy, are located along the perimeter. Shop these areas first before venturing into the aisles.
Buy in Bulk: Purchasing items like grains, nuts, and seeds in bulk can save money. Plus, having these staples on hand can simplify future meal planning.
4. Smart Storage and Prepping Tips for Meal Planning
Utilize Clear Containers: Storing ingredients in clear containers allows you to see what you have at a glance, reducing waste and making meal prep more straightforward. I love this glass set with dividers and stackable lids….
Prep Ahead: After shopping, wash and chop veggies or marinate proteins. This up-front effort can save heaps of time during the week.
Label Everything: Especially if you’re freezing meals, labeling containers with the date and meal name can be a lifesaver. This ensures you always know what’s ready to eat.
5. Don’t Forget Snacks and Drinks
Plan Healthy Snacks: Meal planning isn’t just about main courses. Don’t forget to plan for nutritious snacks that align with your dietary goals.
Stay Hydrated: Remember to drink enough water throughout the day. Often, our bodies can mistake thirst for hunger.
6. Adapt and Adjust
Review and Refine: At the end of your planning period, evaluate what worked and what didn’t. Were certain meals a hit? Did some recipes take too long? Use this feedback for future planning.
Stay Flexible: Life is unpredictable. If a day doesn’t go as planned, don’t stress. Move meals around if necessary.
7. Engage with the Meal Planning Community
Join Online Groups: Many online communities and forums are dedicated to meal planning. Join these groups for inspiration, advice, and support.
I recently found this great site, Budget Bytes, and have been working my way through their awesome meal planning guides! Check them out!
Share Your Successes: Got a recipe that’s a hit? Share it! By engaging with others, you’ll find new ideas and keep the process exciting.
Conclusion
Effective meal planning isn’t about rigid restrictions or culinary perfection; it’s about preparation, strategy, and flexibility. By understanding your dietary needs, scheduling smartly, and shopping efficiently, you’ll set yourself up for nutritional success. Remember, every good meal plan begins with a commitment to healthier choices. With these three easy steps, you’re well on your way to better eating habits, a healthier lifestyle, and, of course, delicious meals. Happy planning!
Not having enough time and not knowing what to make are two of my biggest challenges to eating healthy every day. Throw in a full time job, 2 teenagers and their sports, dogs, and a house, and you know how easy it is to just throw in the towel and order from Door Dash. One of the things I’m trying to do better this school year is build a rotation of easy weeknight dinners I can throw together with simple, fresh ingredients. I’ve written before about how I like to eat repetitive meals to help me stay on track with consistency in my daily health habits. A meal like this fits easily into that pattern because it’s easy and also fairly budget friendly as well! Add in some leafy greens and diced avocado and you’ve got yourself a winner dinner that checks all the boxes – nutritious, delicious, fast, and easy. Please enjoy my first installment in the Easy Weeknight Dinner Ideas series – Ground Beef and Sweet Potatoes!
Healthy Recipe – Ground Beef and Sweet Potatoes and Salad and Avocado. simple, fast, nutritious
The Ingredients
1 large sweet potato
1 pound grass fed ground beef
2 tablespoons olive oil (divided)
Sea salt and pepper to taste
A couple handfuls of leafy greens
1 Avocado
Salad dressing of choice
Optional: garlic powder
Instructions
Heat a large skillet on medium/high.
Add the ground beef and brown it, breaking it up into small crumbles as it cooks.
While that’s cooking, peel and chop the sweet potato into small cubes. The smaller, the better for faster cooking!
Once the beef is fully browned (no pink remains), transfer to a bowl and cover to keep warm.
Wipe out most of the excess fat in the pan, but leave a tiny bit for flavoring the sweet potatoes!
In the same pan you cooked the beef, drizzle olive oil in pan and toss in the sweet potatoes.
Stir the potatoes regularly and after about 5 minutes, check constantly for tenderness by poking them with a fork. Cook until they are soft enough to enjoy, and adjust to your preference. Cook less for a firmer texture and more for a softer texture!
Season your potatoes and beef with sea salt, pepper, and/or garlic powder to taste!
Serve with a side salad with avocado for a complete meal!
Nutrition Advice
The reason I like this meal so much is not only because of how fast and easy it is. It’s also a well rounded meal. If you break the ground beef into about 4 servings, each serving gives you about 20 grams of protein! The sweet potatoes add some quality carbs that are lower on the glycemic index than white rice but pack a serious punch of nutrients. Sweet potatoes are a good source of fiber and also rich in vitamin B6 and potassium. Leafy greens provide iron and avocado is a great source of healthy fats. This meal is a grand slam of quality nourishing macro and micronutrients and it also tastes great too!
To keep the emphasis on whole foods, think about your salad dressing and what is in it. I have been trying all of the Primal Kitchen brand salad dressings these days because I like their commitment to whole foods and clean ingredients. The dressing of choice for this meal was their Honey Mustard and I used some really yummy pink himalayan sea salt for the beef and potatoes too. Get your own at Amazon by clicking any of the links provided and please note I am an Amazon associate and will earn a tiny commission if you opt to purchase from my link. Please note I will never promote a product I don’t personally consume or recommend to my family and friends. Thank you for supporting my small business dreams!
Healthy Recipe – Ground Beef and Sweet Potatoes and Salad and Avocado. simple, fast, nutritious
