Nutrition · Uncategorized

Chocolate Protein Mug Cake!

Today was one of the best days because I made a CHOCOLATE PROTEIN MUG CAKE!

This Chocolate Protein Cake is super easy and it only takes 45 seconds…

Here are the ingredients that I used..

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  • 1 scoop Chocolate Whey Protein, I used PeScience Select (Chocolate Cupcake)
  • 2 tbsp Cocoa
  • 1 tbsp PB2 chocolate
  • 1tsp baking Powder
  • 1/4 I used Cashew (You can use Almond or regular milk)

To make a brownie Batter Consistency, Microwave for 45 seconds. Top with Low Fat whip Cream. 120 Calories (12gC/6gF/25gP)

Indulge and top with something special! xoxo- Allison

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Hormones · Uncategorized

Symptoms Of Hormonal Imbalance

Hormones.. And How They Really Effect Your Body.  Why you might not be loosing weight!

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Each individual has a unique balance of hormones. During Perimenopause and Menopause this unique balance can be disrupted. Getting back into balance and feeling more yourself can be a tough task for many.

Hormones play an important role in our health as they affect many of the body’s processes. More often than not, hormonal imbalances are caused by changes in Estrogen and are more common in females than males. Hormonal changes typically occur during puberty, menstruation, pregnancy and menopause.

In addition, factors like advancing age, poor diet, too much or too little exercise, adrenal exhaustion and stress, lack of sleep, birth control pills, toxins and chemicals like pesticides contribute to hormonal imbalance.

Anxiety, irritability, mood swings, insomnia, fatigue, weight problems, excess hair growth or hair loss, migraines, low sex drive, oily or dry skin, acne, food cravings, premenstrual syndrome, infertility and others.

As hormones impact metabolic functions, paying attention to sensations like your hunger, energy and cravings can give you a faint clue as to whether your hormones are in balance.

Want to know what throws your Hormones Outta Wack?? Here we go!

High Cortisol-

If you’re struggling with hard-to-lose belly fat, you may have high cortisol. This is the most common hormonal imbalance, Because cortisol is the alpha hormone it holds a lot of sway in how well your other main hormones – thyroid and estrogen in women, thyroid and testosterone in men – function. High cortisol is the result of chronic stress. High cortisol is associated with hard-to-lose belly fat, sugar cravings, and lousy sleep.

Low Thyroid-

A sluggish metabolism is another common culprit when it comes to weight loss       struggles. Stress and high cortisol can slow down your thyroid, but other causes of low thyroid and slow metabolism include endocrine disruptors found in the environment, Vitamin D deficiency and gluten sensitivity. Symptoms of low thyroid include weight gain, fatigue, brain fog, and depression.

Low Estrogen-

Estrogen is primarily produced in the ovaries. Anything that affects the ovaries will end up affecting estrogen production. Low estrogen stimulates appetite, Some of my favorite ways to balance estrogen naturally include acupuncture and regular exercise. You can also add flax seeds to your diet (I throw them in oatmeal and smoothies), and supplement magnesium.

Leptin- Leptin is a hormone that plays a crucial role in appetite and weight control. It is thought to have at least two major functions. First, it crosses the blood-brain barrier and binds to receptors in the appetite center in the brain, regulating brain cells that tell you how much to eat.

If you Guys have any questions about Balancing Your Hormones  Please Message Me I Have Programs That I offer to Help you!

Fitness · Uncategorized

Cardio.. Before or After Weights?

In terms of frequency, here’s what I do!

  • When I’m bulking, I do two 25-minute HIIT sessions per week.
  • When I’m cutting, I do three to five 25-minute HIIT sessions per week.
  • When I’m maintaining, I do two to three 25-minute HIIT sessions per week.
  • I never do more than five cardio sessions per week, as I’ve found my strength begins to drop off in the gym if I do.

In terms of what I do first is… Cardio before Weightlifting.. but thats just me and Ill tell you now why!

Depends on your specific training goal. I follow the old adage of cardio before so that I carry on my elevated heart rate into my lifting session. I am training to lose bodyfat, get leaner.

Some people prefer to do cardio in the the morning, others just after work. There is no “best time” to do your cardio training. Whenever you feel fully energized, go for it. However, some of you like to combine cardio trainings before or after weightlifting.

Cardio Before Weightlifting

Doing cardio before weights will consume most of your glycogen stores (muscle energy). So if you’re doing cardio just before weightlifting, you won’t be able to perform your INTENSE workout properly and you will definitely enter into a catabolic state.
I emphasize the phrase INTENSE weightlifting workout; because if you’re doing a low intensity workout (20-30 min with light weights), you won’t enter into the catabolic state. It all depends on the intensity of your cardio, workout and how much food you consumed. Of course you can use cardio as 10-15 mins warm up.
But let’s say you just run 45 mins to 1:20 hours, don’t even think to do weightlifting after that.

Cardio After Weightlifting

Weightlifting doesn’t consume all your glycogen stores as bad as cardio. If you’re training’s intensity is moderate, you can have a run after it. Once again, it all depends on your workout intensity.
If you’re training heavy for 1 hour to 1:30 hours or simply doing a leg day, running after it would not be a good idea.

Cardio: Before Or After Weight Lifting

“After what I’ve just read, it seems that I can’t do cardio at all.” Of course you can, but you will have to put some hours in between; so you can get some rest and refuel your glycogen stores.
But if you want to run just after your workouts, try to place your cardio session just after a light weight training.

Cardio Frequency And Duration

We can define the cardio frequency and duration depending on your body type and your fitness goals. Gymaholic will provide you two simple types of frequency and duration for you cardio sessions. However, these are example and should be modified depending on your goals:

  • Get Leaner But Don’t Want To Lose Muscle Mass: You will get benefits while doing 1 to 3 cardio sessions per week with a duration of 30-45 mins at a moderate speed (60% of your max heart rate).
  • Get Fit And Stay Strong: You can reach your goals while running 4-5 times a week for 45-70mins at a moderate/high-speed (60 to 80% of your max heart rate).

In Conclusion

Cardio: before or after weights giving you tips and advice in order to help you reach Your fitness Goals, But we have all different genetics, unalike bodies and divergent fitness goals.
At the end of the day, it’s YOUR fitness journey, so you will have to learn a few things by practicing.

  • Cardio is very important, even for bodybuilders.
  • Do cardio whenever you feel fully energized.
  • Forget the cardio on an empty stomach, it’s not healthy. Unless you have researched and are training on fasted Cardio.
  • Always eat something before exercising (cardio, lifting …), a light snack does the trick.
  • If you want to run before/after weightlifting, get some rest and refuel your body.
  • Run after leg day? Don’t even think about it!
  • Cardio is like lifting, you need to have a plan. Run according to your goals.

Don’t skip cardio day!

Uncategorized

The Truths About Carb Cycling!

 While it has a fancy name, Carb cycling simply means eating more carbohydrates on some days and less on others. High Carb days promote muscle growth and help you perform at your best, while low Carb days encourage fat loss (or at least, minimize fat gain). You get the best of both worlds  There are many different Carb cycling protocols, but most have you alternate between at least two of three types of days:

  • High-carb days

High-carb days typically call for 2 to 2.5 grams of carbohydrate per pound of body weight. They are usually your highest calorie days.

  • Low-carb days

Low-carb days typically call for about 0.5 grams of carbohydrate per pound of body weight. They are usually your second-highest calorie days.

  • No-carb days

No-Carb days typically call for less than 30 grams of carbohydrate. They are usually your lowest calorie days…

This is an example of A Carb Cyling Weeek.

If any of you guys have any questions or would like more information on carb cyling. Get at me.- Allison XOXOX

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Fitness · Uncategorized

Why I do Fasted Cardio and what the Benefits are..

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Fasted Cardio is cardio done while in a “fasted” state, where in your stomach is empty, but it’s a bit more than that.- It has to do with how your body processes and absorbs the food you eat.

When you eat food, it gets broken down into various molecules that your cells can use, and these molecules are released into your blood. Insulin is released as well, and its job is to shuttle these molecules into cells. Depending on how much food you eat in a meal, your insulin levels can remain eliminated for several hours (anywhere from 3 – 6+).

When your body is digesting and absorbing what you’ve eaten, your body is in a “fed” or “postprandial” state (prandial means “having to do with a meal”). Once it has finished processing and absorbing the nutrients, insulin levels drop to a “minimum” low (or “baseline” level), and your body enters a “fasted” or “postabsorptive” state. Every day your body moves between “fed” and “fasted’ (or “postprandial” and “postabsorptive”) states.

Well,blood flow in the abdominal region burns faster when your in a fasted state which means the catecholamines can reach this stubborn fat easier, resulting in more mobilization of it.

This is where I’ve personally really noticed a difference in cutting and with fasted training. When I include fasted training (both cardio and weightlifting), the journey from about 9% to 6%, where the majority of the fat you’re losing is the “stubborn” stuff, is noticeably faster  when I do Fasted Cardio.

You don’t have to train fasted to lose fat and get lean, but it’s a valuable strategy that you should consider trying. Or not its completely up to you. If you are a person that needs to have something in their stomach before they start working out, then by all means listen to your body and become intuitive with it.

This Process is especially true if you’re lean and wanting to get really lean because you’re going to be dealing mainly with stubborn fat stores that can be very slow to disappear with just diet and exercise alone.

Just Remember Fasted Cardio is not for everyone. Its something I enjoy because ..

  1. I like to get my workouts done in the mornings.
  2. I can feel my metabolism burn more when im active in the Morning .
  3.  I am never Very Hungry in the mornings. I just make sure I hype up on my Post workout.
  4.  Like I said it doesn’t work for everyone… But if you are looking to boost up your metabolism or your at a fat loss plateau, I would defiantly advise putting some fasted cardio in to your Schedule.

Much Love ALLISON XOXOX

 

Uncategorized

Flexible Dieting Explained.. (IIFYM)

Flexible Dieting (also known as If it fits your macros) is simply the counting of Macronutrients (protein, carbohydrate and fat) to achieve a body composition goal.  Macronutrients or Macros make up the majority of our diets. There are three main macros: Protein, Fat, and Carbohydrate. One gram of each macro has a calorie value.

  • 1 Gram of Protein = 4 Calories
  • 1 Gram of Carbohydrate = 4 Calories
  • 1 Gram of Fat = 9 Calories

Rather than typical calorie counting (e.g. Eating 2000 cals a day) Flexible Dieters track macronutrients (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain. Flexible Dieting gives you the ability to eat pretty much whatever you want in moderation and still maintain your fitness goals. 

If you’re new to IIFYM, here are a few tips to get you started.

Step 1: Set Your Calories.

The first step is to establish your target calorie intake, based on your current weight, age, height, sex, activity levels and goals. You probably already did this when you set up your MyFitnessPal app. To view or update your Diet Profile, click on Settings and choose Update Diet/Fitness Profile.

Step 2: Set your Macros.

Next, you’ll want to determine how you’re going to divide those calories among the three macronutrients. You can view or edit your macro distribution in your MyFitnessPal app by clicking on Goals, where you’ll see your Daily Nutrition Goals.

MyFitnessPal automatically sets your macros at 50% carbs, 20% protein and 30% fat. You can tweak this distribution to your liking, and the app will translate the percentages into grams for each macronutrient. (Note: Premium app users have the option of setting goals in grams or percentages.)

Step 3: Plan and Track Your Diet.

As you enter meals and snacks into your food diary, MyFitnessPal will total up how many grams of carbohydrates, fat and protein you’ve eaten. You’ll have a better idea of what’s left for the day based on your goals. Entering your meals as you go allows you to calibrate subsequent food choices based on your remaining macros. This can get tricky especially if you get to dinnertime and realize you only have 5 grams of carbohydrates,15 grams of fat and 60 grams of protein left for the day. Needless to say, this can lead to some strange meals!

You may find that it works better to plan your entire day in advance and adjust as needed. It does take a little practice to learn which foods are good choices for certain types of macronutrients. Here are a few tips that can help:

  • High in carbs, low in protein: fruits and vegetables
  • High in carbs, low in fat: pasta, rice, cereal, bread, legumes, fruits, vegetables
  • High in fat, low in carbs: nuts, seeds, olive oil, cheese
  • High in fat, low in protein: avocado, olive oil, coconut milk
  • High in protein, low in carbs: eggs, meat, fish
  • High in protein, low in fat: nonfat Greek yogurt, cottage or cream cheese, turkey or chicken breast, lean ground beef, whey protein powder

Step 4: Repeat and Refine.

That’s pretty much it. With time, both the planning and the execution tend to get easier. Once you have a few successful IIFYM days logged in your Food Diary, you can use these as a resource.

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Nutrition · Uncategorized

Macronutrients vs. Micronutrients

Lets Talk Macronutrients vs. Micronutrients!

 Macronutrients are the structural and energy-giving caloric components of our foods that most of us are familiar with. They include carbohydrates, fats and proteins. Micronutrients are the vitamins, minerals, trace elements, phytochemicals, and antioxidants that are essential for good health.  The quantity and quality of these nutrients vary greatly, depending on not only what types of food you eat, but also the quality of those foods.  Processed foods tend to have more Macronutrients than natural foods at the expense of Micronutrients . If you want to be firing on ALL cylinders when you exercise, make sure you include sufficient Micronutrients as well as Macronutrients.

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Uncategorized

Fun. Fit. Focus.

 

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By now you’ve probably heard about all of the many benefits of exercise: it helps control your weight; it reduces the risk of cardiovascular disease, type 2 diabetes, and some cancers; it strengthens your bones; and it improves your mental health and mood. For many people, finding and sticking to a workout routine can be overwhelming. If you’re not used to working out, you might not know where to start or have trouble finding the motivation to keep it up. I want to share my bog to Inspire others and to explain in detail how much fitness has helped me with Mental illness, overcoming depression, being a better mother, Motivating others, Developing a new relationship with food and so much more! Here is a little bit more about me!

 So…Let me just introduce myself a little bit, my name is Allison May and I was always athletic and active growing up, but going through some hard points in my life, I turned to fitness to help with my Mental Stability. I have suffered through depression and deal with anxiety daily. I am a mother to two beautiful Children, who are my life and Happily engaged to a wonderful man. Fitness and living a healthy lifestyle to me is not just about looking good but feeling great inside and out. Fitness has brought so much joy to my life and my mentality. Our life is short our presence here is limited so make the best of it and develop your best self.

On my Website I offer Training Packages, from beginner to Advanced Levels. I also will be coming out with a Fun Fit and Focused E-Book at the Beginning of July. I am so excited to embark on this journey and spread my love , determination and knowledge towards to the fitness & Nutrition Industry.

http://www.allisonmayfitness.com