BUTTS & GUTS
NO EQUIPMENT NEEDED!
If you have sensitive knees you might need a mat for this workout.
A FEW WORDS FROM THIS AMAZING LADY!
"From competitive soccer to recreational surfing, I have always loved and valued human movement, which lead me to study Kinesiology at SDSU. Since then, I have worked in collegiate athletics, group fitness and one on one personal training.
I believe that improving your quality of movement will improve your quality of life. Let's find a way to become above-average.
You should never dread moving your body, so find something that excites and enthuses you (dance, lifting weights, stand up paddling, hiking, etc). Moving should be FUN.
The biggest piece of advice I can give when it comes to nutrition is recognizing the difference between hunger and appetite. Hunger is the physiological need for food, while appetite is the psychological want for food.
For all things health and fitness:
I would love to hear from you!"
Surround yourself with people that bring you joy and laughter. Then pay it back!
PORTIONS & PROPORTIONS
YOUR PALM IS YOUR INDIVIDUALIZED, CUSTOM-MADE MEASURING CUP.
How amazing is that? If you want to know exactly how much of what your body needs, look at you hand.
This is going to be a 30 second overview of each Macronutrient. Know that there's SOOO MUCH MORE to them. But here's what you need to know:
PROTEIN: The protein you eat LITERALLY becomes you. Your body does not receive energy from protein. Protein is raw material. It's what your body uses to rebuild your muscles, skin and other organs (so choose them wisely, good quality protein).
CARBOHYDRATES: Not the enemy. Your body has two energy systems, and it will interchangeably use carbohydrates and fats. CARBS are very important for cellular function (which is why the KETO diet is not sustainable and very stressful to your body... but that's another subject).
FATS: Another source of energy. Fats (healthy fats) are crucial for your hormonal health.
CARBS do not make you gain weight. EXCESS CARBS do.
FATS do not make you gain weight. EXCESS FATS do.
Remember, just like sugar and alcohol, its about what's coming in vs. what's going out. Excess calories.
If you consume more than you spend, you gain weight.
If you consume less than you spend, you loose weight.
If you consume the same as you spend, you maintain your weight.
YOU MUST HAVE A HEALTHY BALANCE OF ALL 3 MACRONUTRIENTS IN ORDER TO HAVE LONG-TERM AND OPTIMAL HEALTH.
There's no negotiation when it comes to this. This is the ONE thing we all have in common. We all NEED every Macronutrient. What differentiates us and HOW MUCH of it our individual bodies and systems need to thrive and reach optimal health (including weight).
This video does a quick and nice job explaining it.
TODAY’S NUTRITIONAL CHALLENGE IS SIMPLE: Use this simple HAND guide in every meal today.
Add color to your meals
Choose mainly (or only) whole foods
USE YOUR HAND PORTION
Chew slowly (wine taste your food) - give yourself 20 minutes to eat each meal
Depending on your activity is how you determine how often you give your body energy (CARBS and FATS). But for the sake of not complicating it:
PROTEIN AND VEGGIES EVERY MEAL
CARBS 2 MEALS
FATS 2 MEALS