Month: October 2018
No Bake Chocolate Peanut Butter Protein Balls
It can be challenging to resist sweets & get in enough healthy calories!
This recipe is the perfect solution for both busy people who need to eat on-the-go and lovers of peanut butter (okay and chocolate)!
For many women in particular, eating can feel like a chore – especially for fit, active women. Why? Well, women tend to take on the world and condition themselves (subconsciously) to do so on minimal energy. I say – it’s a woman thing.
As a Nutritionist, Personal Trainer and Lifestyle Coach, I see many women that would eat properly if only they had time and guidance. That is why we search for recipes right? We all want a little guidance and stamp of approval.
So without further ado – here are HEALTHY, DELICIOUS no-guilt Chocolate Protein Peanut Butter Balls that are both taste tested and nutritionist approved!
Why Chronically Eating Less Sucks
& Does You No Good
By Trainer, Nutritionist & Powerlifter
Ladies….I’m (mostly) looking at you for this hot topic.
I used to subscribe to the notion that less was better, less food, less weight, taking up less space. This often lead to more exercise, more obsession, and more ways that my body and mind were screwed up.
I was ALWAYS dieting.
Chronic dieting just to look good or how we think we should – is not the life we are meant to live.
There are so many things that take place when we slowly (or quickly) diminish the amount of food we’re eating on a long-term daily basis (which is often paired with over-exercising).
- low energy
- lack of appetite OR extreme hunger (depends on where your hormones are at)
- loss or deregulation of period
- hair loss
- bowel problems (you can’t poop if there’s little to none to pass through your body)
- micronutrient deficiencies
- fertility problems
- decreased gym performance
- inability to gain muscle
- inability to lose weight
The list goes on and on….and on.
That seriously does not sound like a way to live a full and active life.
By decreasing our intake, our body responds in a number of ways.
It down regulates our metabolism to match what you actually are giving it in order to protect essential functions. It down regulates hormonal production, because the body knows that if it doesn’t have enough food, it can’t possibly support growing another life. Even if you don’t want to get pregnant (now or ever) there are still long-term effects that come from poor nutrition (hello thyroid health…the base of our entire metabolism).
Constantly yo-yo dieting, fad dieting, cutting calories, cutting entire food groups, and never taking the time to assess why things aren’t working, or why you feel awful is a recipe for long-term disaster.
How well you feed your body has a direct impact on quite literally everything you do. Are you supporting your body in the best way that you can, to do all the things you want to do? Or are you constantly stuck on the hamster wheel called chronic dieting? My guess is probably the second one.
I get it though, I’ve been there & its always a work in progress. So many people are terrified of a number on a scale, which makes them afraid to just EAT.
The Number on the Scale
Literally all that number is, is the quantifiable relationship between your body, and gravity. Nothing else.
Weight does not indicate how powerful you are, how smart, funny, or caring you are. There is so much more to you than that number.
Are you a chronic dieter?
How to Set Realistic Fitness Goals
Goals are an important thing, without a defined purpose behind all the hard work, motivation
and performance can diminish. The most important is that these goals are realistic: the body
needs consistency and commitment, but mostly time, so that it can chance. Change takes time, patience, focus and smart-work.
It can take about 4 weeks of regular, consistent workouts to actually gain strength. There are also, a lot of personal factors involved in setting realistic fitness goals. For example, your current lifestyle will shape your goals and help you understand how much time and progression you will need to reach your goal.
Here are some factors to consider when goal setting:
What is your current lifestyle?
How frequently can you commit to workout?
Are you able to prepare all of your meals and stick to your proposed diet?
How to Begin
To begin your goal setting process, the first question to figure out, is what you’re trying to accomplish. Once you’ve clearly defined this, you can then start to set your short-term goals. One easy way to do this, is to break down large goals into manageable steps during a certain time – this will help you keep motivated and create a habit. It will also allow you to track your progress over time so you can see all the changes. Tracking and recording your process also allows for time to rest, recover and re-evaluate.
Overall – it’s important to be sensible to your body.
Goal Setting Tips:
Your goal should clearly state what you want to do. The more exact, the better.
It’s important that you have a measurable variable in mind when setting
your goals. Record goal numbers and track your progress.
It’s absolutely vital that your goals are realistic and that they can actually be
Whatever you decide to work toward needs to fit in with your other pursuits
Have a deadline. This will give you an extra boost of motivation and a clear stopping point to work toward