TD Fitness

If you don’t eat enough protein when dieting to lose weight, you can lose a lot of muscle which hampers your weight loss in several ways: 1. It causes your metabolism to decrease 2. It can make you hungrier, causing you to overeat 3. It slows the breakdown of carbs and fats which can make our body store them as fat... 4. Your immune system could be weaker causing you to feel like Women should aim for 20-30g at each main meal (usually a piece of meat which is a little bigger than the size of your palm) and 1-2 protein based snacks like a protein smoothie or yogurt; and men should aim for 30-40g each meal and 1-3 protein based snacks. Keep the muscle and burn the fat! Eat your protein!

Keto is not an excuse to eat whatever you want as long as there are no carbs. It’s not the carbs that make the difference. It’s cutting out the processed junk and sugary snacks which leads to a calorie deficit = weight loss. Healthy carbs are good for you! (in moderation)

"I don't have time to work out" is the single lamest excuse in the book for justifying INACTION. We spend hours binge watching Netflix or mindlessly scrolling through social media without thinking twice but then have no time to workout or eat right Stop telling yourself that you "don't have time" and rather say to yourself "my health is NOT a priority for me" and see how that feels. We all have the same 24 hours each day. Even if you can only do 5 minutes per day. It’s a ...start. Prioritize your health

New Year - New You? I see a lot of 30 day plans like this that want you to be overly restrictive and do unrealistic routines that you don’t need to become healthier. Plus you’ll most likely get frustrated and give up and feel worse than when you started. Why put yourself through that?... I know I couldn’t do it. Do the basics...do them for a long time...do them a little bit longer...keep doing them...and you’ll be in a much better place than when you started. That’s all it really comes down to. Keep it simple, consistent and enjoyable you’ll succeed!

It’s sort of like your bank account...You can’t spend more than you earn and expect to be rich, just like you can’t eat more than you burn and expect to be in shape. You don’t want to blow all of your paycheck in one store just like you don’t want to eat all of your daily calories in one meal. Think of it this way: if you really want to have a scoop of ice cream, you totally can. But if you want to indulge but also stay on track with your goals (especially if it’s fat loss...), then you need to moderate your calories somehow. The best way to do that, rather than turning down your favorite dessert forever (which isn’t realistic), is to pull back somewhere else in your diet. I’d recommend cutting out the stuff that you don’t personally care for. Maybe it’s chips with your sandwich, or it’s the extra large soda at lunch or extra handful of m&m’s on your break. Nix the calories you won’t miss so you can make room for what you do love! What are some examples of nutrition checks and balances you’ve been practicing lately?

Scary nutrition myths 1. There is no best diet. Only the diet that you can consistently stick with is the one that will work for you. 2. Eating foods that contain fat or carbs will not make you fat. That’s like saying eating potatoes will make you a potato. Only eating too many calories will add weight, not a specific food group. It’s not the bun on the burger that’s killing you, it’s the beer, cheese fries and dessert that goes with it... 3. Fat loss supplements are not the answer. They are 1% of the solution. The other 99% of your results will come from your diet, exercise, and recovery. Focus on moving the big rocks. Finally, here is a TRUTH. Things will be hard. Becoming healthier is simple, but it’s not always easy. Start small. Once you become better with one habit, then move to the next. Before you know it, you’ll be stacking up win after win. Keep at it!

Frustrated because the scale went up even though you’ve been perfect with your exercise and nutrition? The scale will fluctuate for any number of reasons far beyond gaining/losing fat. So stop getting frustrated and start realizing this is part of the process. Feel like giving up because progress isn’t as fast as you’d like?... Join the club. This stuff takes a lot of time. There’s no rush. If it were fast and easy everyone would be shredded and Instagram wouldn’t be filled with 7 million personal trainers selling their ultimate guide to fat loss e-book for $19.99. Having trouble staying motivated? Me too, sometimes! Everyone struggles with motivation. Everyone. Yes, even the fittest people in the world. So why can they do it but you struggle? Because they’ve spent a shit ton of time developing sustainable, long-term habits and don’t expect to achieve their goals in 30-90 days. Quit looking for the fastest way and start looking for the most SUSTAINABLE. Want to know the truth? You can do this. If you really want to do this you absolutely 100% can. Why can’t you? It’s not a matter ability. It’s a question of whether or not you are willing to be consistent even when don’t feel like it...and are you willing to be patient even when you don’t see the progress you want? If you are willing to do that, you will succeed. I promise. You will. But my promise means jack unless you take action and do something about it!

[Do these things CONSISTENTLY to lower body fat] They’re so simple that most people will overlook them... * Do some type of resistance training 2-3 times per week ... * Shoot for 10,000 steps per day * Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues * Sleep 7-9 hours per night * Don’t engage in extreme diets * Eat protein and veggies at each meal * Incorporate non-exercise physical activity throughout the day (taking the stairs, moving more throughout the day, playing with your kids, etc) * Don’t mindlessly snack How many of these do you consistently do?

If you took a wrong turn driving home from work...you wouldn’t turn around and go all the way back to the office because you made a mistake. You’d figure out where you went wrong, re-route, and keep going home...right? Remember this when you blow past your calories one day. Or have an off week. Or a few lackluster months strung together. You didn't fail.... This isn’t an exam - you’re not getting graded on your performance. There is no deadline. You have zero reason to rush or feel like you’re running out of time. This whole fitness thing is a constant learning process. It never ends. You WILL make mistakes. You WILL fall off track. You WILL lose motivation. You WILL have days, and weeks, and months in which you wonder why you aren’t doing the things you know you need to do to achieve your goals. It’s not just fitness or fat loss, either...this is life, in general. It’s how life works. But for some reason it’s easy to talk yourself into believing you’re a failure because you weren’t perfect with your calories. You need to relax and stop being so damn hard on yourself. When you’re 90 years old and looking back on how you spent your life, you’re not going to say, shit...I really wish I was tighter with my calories and cycled my carbs better. But you will look back and say, I can’t believe I was so hard on myself. And let an arbitrary idea of ‘perfect’ keep me from living life to the fullest. Keep in mind, I’m not saying don’t care or pay attention to your goals. I am saying stop taking yourself so seriously. And stop quitting when things don’t go perfectly to plan. Because it you quit every time you slip up...you’re never going to achieve your goals.

4 Fitness Tips For Busy People Are you too busy to exercise or find it hard to fit it into your hectic lifestyle? Below are 4 things that you can tweak to your routine to help get you in shape without taking up a ton of your valuable time ... 1. Stay Active Throughout The Day. From the time we wake up, we sit in a car to drive to a job where we sit for 8 hours and then drive back home to eventually sit on the couch and watch TV. That’s a lot of sitting. What you can do is simply set an alarm on your phone to remind you to stand up every 30-60 minutes and just move around for a bit. It can be a lap around the building or some simple stretches. Anything to get the blood flowing helps. Also aim to get more steps in throughout the day. A fitbit is a great investment to help keep you on track! 2. Meal Prep. This doesn’t have to be hardcore meal prepping that you see on social media. It can be as simple as planning out your main meals for the week and having them ready to go before work. For breakfast, you can get some ingredients for a healthy smoothie like protein powder, spinach, fruit, peanut butter and have them ready to blend up to take to work each morning. For lunch it could be as simple as having leftovers from last nights healthy mexican dinner which you made in a crockpot. 3. Carry Healthy Snacks. If you have healthy snacks on hand you’ll be less likely to get HANGRY and grab junk food. Things like yogurt, string cheese, fruit, raw nuts with chocolate chips, veggies and hummus, beef jerky are all simple snack ideas that you can keep on hand. 4. Flexible Workout Schedule. You don’t need to overthink this. If you can’t realistically get to the gym to workout 3-4 days per week then don’t pencil it in your schedule and feel like a failure when you don’t go. But you should definitely set time a side, like you would with a real job, and spend anywhere from 10-30 minutes doing some type of exercise. Just break a sweat and get the body moving! Feel free to message me if you or a friend ever has any fitness related questions!

Don’t waste your on anything that claims to burn fat

Most of your problems can be solved by NOT losing any weight...but by building muscle

Everyone talks lifestyle "change" when dieting but I think that can be intimidating. Instead of thinking change think ~tweak~ Most likely you will not have to live a completely different life to succeed. You will just have to make a few minor tweaks that will result in large improvements over time... -Maybe you don't fry chicken, you grill it... -Maybe you don't get the triple stacked cheeseburger you get the sirloin and veggies -Maybe you eat 1 handful of nuts instead of 6 -Maybe you have 1 glass of wine instead of 1 bottle -Maybe you use olive oil spray instead of cooking your eggs in bacon fat Tweaking is the key. Slight adjustments to what you're already doing will be the easiest way to stick with a process and improve

Of course veggies don’t taste as good as cookies, but if you want to feel more full and have more energy then you gotta pump those rookie veggie numbers up

When you take care of your body, your life has an uncanny way of falling into place It’s okay to want it all: A healthy, fit body... Great relationships A fulfilling career But it all starts with a strong body and mind If you’re going to take care of others, you have to take care of yourself first It starts with exercise and eating right most of the time Are you taking care of yourself? Drop a if you are

Fat loss is simple. But that doesn’t mean it’s easy. Try to walk 10,000 steps per day Strength train at least twice per week Add more fruits and veggies into your diet... Cut down on processed foods and sugary drinks Drink water throughout the day Sleep 8 hours per night Minimize stress as much as possible It doesn’t all have to be at once, but start by doing one of those things above. Once you get that down, then add another one, and then another, etc. But there’s always room for meatloaf in your diet though

Things in life will always be making your goals harder and harder to reach. Holidays, birthdays, celebrations, and other events will always be around the corner giving you excuses to give up. Keep consistent, enjoy those events, and get right back on track!