Because Calories Counting is Stressful

"Calorie counting is not really a part of Eating Clean. I never count calories. We now realize that different foods react in different ways in our body.  Whereas we may lose weight on 2000 calories per day of Clean food we may gain weight on 1600 calories per day of junk. Many, many people have messed up their metabolisms by worrying too much about calories and not enough about just getting good nutrition regularly throughout the day." - Tosca

Many people ask me, "How many calories am I allowed." I always find a hard time answering this questions because there is no right answer to that without getting specific about every food group. I think Tosca puts it great, it isn't so much about calories but more nutrition that will lead you on the path you want to go. Do yourself a favour and don't get hung up of counting calories. 

Here is a good outline of what you want to be eating:

Breakfast: Protein and Fruit or Carb

Snack: Whey or Cottage Cheese and Fruit

Lunch: Protein, carb, vegetable 

Snack: Whey or Cottage Cheese and Nuts

Dinner: Protein, carb, vegetable

For those of you who are wanting to lose weight try to make sure your carbs are minimal at dinner, and even choose to go without them every day or every other day.

Food Matters

I used to have the mentality that I worked out so that I could eat whatever I wanted. A lot of people think this way, and for many this doesn't quite work if you want to maintain or loss any weight. You will never be able to outwork what fatty foods and sugar does to your body. But the good news is you can eat 6 times a day and not be hungry "dieting" by changing the way you think about food and the type of meals you eat.

I found this site today which is great for getting a fun meal plan however they do allow for some extra carbs that are unneeded if trying to drop weight so keep that in mind. This would be a great place to get a start or even just take some ideas. Eating small meals through out the day is very important to keep your metabolism up.

This is an example of how I would eat when starting out:

I am 5'7 pear shaped and weighed 159

Breakfast: 

3/4 Fibre One Cereal

1/2 skim milk

Snack:

25g Whey Protein Shake or 3/4 cup Cottage Cheese

Fruit

Lunch:

3oz Chicken

3/4 Rice, cous cous, or quinoa

2 cups veggies

Snack:

25g Whey Protein Shake or 3/4 cup Cottage Cheese

Hand full of almonds or cashews

Dinner:

3oz Chicken

3/4 Rice, cous cous, or quinoa

2 cups veggies

This just shows you the balance of foods and break up of a healthy diet. If you would like a personalized meal plan specifically designed for you please contact me.

Business Launch

Today we are launching our business into full swing! That means deals, who doesn't love a deal!?

If you are in Rexburg, Idaho area we are offering a free training sessions to start you off. This can be done at BYU-Idaho Gym if you are a student or Anytime Fitness if you are not a student. Please contact us to set up your first appointment.

Mention this blog post and you can receive 10% of all packages which can be found here.

Refer a friend who purchases a package and receive $25 off your service. This means if you refer 4 friends that is $100 off.

Contact info:

martha.anne.phillips@gmail.com

or

208.881.2633

Discounts will be valid until September 22nd, 2012
Refer a friend program valid always!

Yummy Chicken!

Thanks Ashley Reina for the Recipe

Combine 1 cup lemon juice (or lime)

1-2tsp of chili powder

1-2 tsp of paprika

1-2 tsp Tupperware spice southwest chipotle

Salt

Ground pepper.

Combine with chicken (thawed) and leave in fridge all day or over night to get the most flavour.

Either bake in oven or 30 minutes or pan fry (no oil), just add extra juice/ marinate to pan and cover. Cook evenly.

Enjoy!!

Common Gym Mistakes

Here is a couple of things I have noticed being done that shouldn't, and also things that I have done at the gym before I knew any better myself.

• Not Lifting enough weight
• Not doing any or enough reps
• Starting cold: You should always start with a lighter weight when working out a new muscle group then after one rep you can increase the weight
• Thinking if they work off the junk they ate before coming to the gym they will look and feel different... Sorry but what you put in your body still counts
• Cardio after weights - no exception

There is this idea that doing some time on the treadmill will help warm your body up so that you are ready to lift weights. Big mistake this depletes your muscles and therefore build less muscle and burn less fat; ending in a less effective workout.

Gaining weight is hard work

Maintaining weight is hard work

Losing weight is hard work

You get to choose which hard