Getting Real About Counting Macros

MACRONUTRIENTS, Macros, tracking your food, #myfitnesspal, SO many different names..one meaning. If you don’t know what counting macronutrients is, here is an article that explains it. In Alexis’ terms it’s tracking the fats, carbs and proteins you are putting into your body every, single day. Monitoring this helps you from over-eating, KNOWING what you are eating and how much you should be eating, to hit your goals!

 A few years ago, when I was overly OBSESSIVE about what I put into my mouth, I hired a coach to help me adjust my macros daily to reach my goals. I wanted to learn about counting macros for my specific body so that in the future I could do it on my own.

 

Basically I paid him $100 every month for seven months and he told me exactly how many grams of fats, carbs, and protein I could have in a day. From there I would weigh my foods each day to make sure I hit my numbers as closely as possible. (Hannah, if you’re reading this- God Bless your family for dealing with me doing this every meal) He adjusted my numbers, as needed, depending on my report for the day. (How I was feeling, if I was lifting, doing cardio, hungry, not hungry, etc.)  When I was lean enough (I think my weight was 124) then I “reverse dieted”. (The main reason started to reverse diet was because I was literally miserable. Had zero energy, eating very little, so I said F*** this and told him I was ready to reverse it- AKA start eating more)

 

YES, I hit my goals. NO, it was not worth it. Still to this day I am ALWAYS thinking about food. Healthy foods, poor choices of foods, snacks, what/when I will eat next, the macros in every single thing I eat, etc. I turned even more obsessive and it was exhausting!

 

*The coach I was working with had me dieting for almost 18 weeks so I believe that is what went wrong.*

 

The only way I would ever count my macros again or recommend someone else count their macros is if:

  • I was trying to stay on track with my eating for a short period of time. Tops 4-5 weeks. For example- If I was going to be beach in a month and wanted to lose a little bit of weight.

OR

 

  • You are new to working out and eating healthy and you need to learn the macros of foods you are putting in your body and how much you can have of those foods to still hit your goals.

Just like anything else on my page I encourage you to do your research! You don’t have to count your macros to lose weight. Take a step back, analyze what foods you are putting into your body on a daily basis and make adjustments as needed. Focus on whole foods full of nutrients!

x

 

 

26 Minutes A Day Workouts

M – 3 Rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

30 Squats with resistance band on- Push knees out

1 Minute plank

30 Frog pumps

10 Each leg Reverse curtsy lunge

 

 T- 3 Rounds

10 Push ups- fall to your knees if needed

15 Lateral raises /15 front raises

10 Each leg reverse lunge- Body Weight

25 Jump squats

 

6 Burpees

 

W- 4 rounds

45 Second 10 lb front squat

15 10 lb Sumo deadlifts

12 10 lb Front squat

30 Second frog pumps

15 Body squats  

 

T – 4 rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

1 Minute wall sit

30 Jump squats

30 Seconds jumping jacks

30 Toe touches (legs up in the air)

1 Minute plank

 

 F- 4 Rounds

30 second high knees

10 Push ups- Fall to knees if needed

12 10lb Front Squat 

8 Each leg Chair step ups

15 10lb RDL

10 Each leg Reverse curtsy lunge

 

S

6 Burpees

16 10lb DB dead lifts

6 Burpees

15 10lb DB deadlifts

6 Burpees

14 10lb DB deadlifts

6 Burpees

 

Su

Rest/stretch/ go for a long walk/run

 

 

 

 

 

BBQ Pulled Pork And Fresh Pineapple Pico De Gallo

The easiest BBQ pulled pork comin’ at ya with fresh pineapple Pico De Gallo!

 

If there is one thing you must know about me it’s that when I’m  in the kitchen, more often than not, I do not measure things. I eyeball just about everything and I’ve done it for years! LOL.  I know what you’re thinking…. Yes, it has gotten me into trouble a few times but no, I have not stopped doing it.

I also adjust all recipes to taste. 

For the pulled pork you will need:

Pork tinderlion

About 2 teaspoons of Paprika

About 1/2 bottle of your favorite BBQ sauce

About 1 teaspoon Salt/Pepper to taste

About 1/2 Cup Water

For the Pineapple Pico de gallo you will need:

About 1/2  a Pineapple, in small cubes

2 Roma Tomatoes, in small cubes

The juice from half a large lime- to taste

1 clove of fresh garlic, minced

1 Jalapano, rinsed, seeded and minced

Salt/Pepper to taste

Cooking the pulled pork:

Place pork tenderloin, paprika, BBQ Sauce, and Salt/Pepper in crock pot on high for 6 hours.

Reduce heat to low, shred pork, cook on low for 1 more hour.

Whipping together pineapple pico:

Combine pineapple, tomato, jalapeño and garlic. Add lime juice, salt and pepper to taste

 

Products I’m Trying And Loving

Coconut oil: Lately I have been working on getting more healthy fats into my diet. I like to add a tablespoon of coconut oil to my smoothie every morning. Handful of frozen fruit, water or almond milk, coconut oil, protein powder, collagen, flax seeds, and spinach. I always reach for cold pressed and unrefined coconut oil. 465601_1

Vital Collagen: You guys…this stuff is the real deal. I have noticed lots of new hair growth on my head, my nails grow so fast, my eyebrows are out of control and I have to shave every other day when I used to shave maybe once every two weeks. It’s flavorless so I add it to my shake or orange juice in the mornings.

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Reishi Tincture: This stuff is…interesting BUT I really, really like it. It makes you feel very calm. I am all about natural medicine and will basically try anything after doing my research. You can read about some of the benefits here. The Etsy shop is called NorthCoveMushrooms. If you are feeling any kind of imbalance or you need some help sleeping, this stuff if your friend! In fact, I used to take this in the mornings with my smoothie but it was making me feel sleepy so I take it before bed now.

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 Coty Airspun  face brightening powder is goooood. I don’t really wear much make up but when I do, I like to brighten my under eyes because I have hereditary dark circles. It’s $6 and you can thank me later ;). You can get it on Amazon but I found it slightly cheaper at my local grocery store. I have the color Translucent.

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Flaxseed: Like I mentioned above I love just about all things natural medicine. I truly believe the power of a healthy diet is underestimated and food is medicine. I have been working really hard to filter out about 90% of sugar and processed foods from my diet and when I can include healthier options. Flaxseed in my smoothie is a game changer. At first I wasn’t too sure I’d enjoy the taste, I read about how they have an earthy taste and some people try to mask the flavor but they actually go really well with the other ingredients in my smoothie! I encourage you to research the benefits and try them in your protein shake or smoothie.

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What products are you trying and loving??

Booty Growth- How Long Does It Take?

What a hot topic! I’d go as far to say that 99% of females I talk to about fitness say something about changing their butts. Anything from “I want a bigger butt” to ” I want to tone my butt” and if I’m talking to males it’s comments like “she has a nice butt or damn look at her ass” I mean honestly think about it. Would it be crazy to say that butts are everything? They’re all over social media, in magazines, the focus of many workout programs, etc. OK. Butts are everything.

So… How long does it take to grow your booty. Honestly it depends. (Insert huge SIGH here) It depends on what ya momma gave ya(and your dad), what you’re eating, how often you’re eating, how you are lifting, how often you’re lifting, etc.

It really is quite simple. Your glutes are just like any other muscle. You have to consistently train them for them to grow. There are specific exercises you can do to focus on building your glutes but you absolutely have to stay disciplined in training them. Sure you are going to develop some muscle in 4 weeks but in order to have the butt of your dreams, you have to stay consistent for much longer than 4 weeks.  That’s not to discourage you! I am just trying to help you understand that you have to be determined and dedicated for more than 4 weeks to have noticeable changes in your glutes.

Consistency is key! 

You have to eat enough calories in order for your booty to grow. In my personal experience (and this may not apply for everyone) I have noticed the most glute growth when I eat at a surplus. Meaning, I am eating more calories than I would normally be eating if I was trying to lose weight or maintain my weight. I am also lifting heavy weight. When I eat more, I have way more motivation and energy to get into the gym and lift hard!

If it is your goal to grow your booty, here is my best advice:

  • Do your research. Find the best glute focused exercises. Some examples of these would be hip thrusters, squats, sumo dead lifts, Glute ham raises, heavy lunges, and resistance band exercises. Workout hard! 3x a week lift that booty off. Obviously I cannot tailor this blog post to specific people but do your research. If you are new to the gym ease into it. Perfect your form. That is THE most important thing you can do.
  • Eat. Eat. Eat. Im telling you, EAT! Focus on good nutrition.
  • Rest. Rest is very important. I understand you want that booty to grow. Rest is going to get you there.
  • Focus on single leg exercises. I personally notice a lot of fatigue in my booty when I do 70/30 “single leg” exercises. Meaning 70% of my weight on one leg and 30% of my weight on the other leg.
  • Make an  8 week scheduled and stick to it. Once you get the hang of it and you are being consistent, that booty will grow!
  • Don’t waste your money on programs that promise to grow your butt in X amount of weeks. Educate yourself. The internet is FULL of information that can help you reach your goals.

Best of luck growin’ that booty. And remember you already have a nice butt…you’re just making it nicer! 😉

 

 

26 Minute Home Workouts- Week 3

Week 3/8! Great job! Keep killin’ it!

5 minute warm up-
 30 second jog in place
25 second jump rope in place
30 second jump with both feet together over imaginary line
Stretch any muscles that you feel need to be stretched
30 second jog in place
25 second jump rope in place
30 second jump with both feet together over imaginary line
Glute activation using resistance band

Monday – 4 Rounds
1 minute squat jumps into sumo squat jumps 
10 each leg Chair/bench step ups 
30 Seconds full sit ups
20 Walking lunges Holding 10 lbs above head  
25 10 lb squat thrusts
25 10 lb RDL
30 Second burpees  (aim for 15)

Tuesday- 4 Rounds
30 seconds high knees in place
10 lateral raises/10 front raises  
30 seconds 2 feet hop over imaginary line
30 Mountain climbers
20 Chair dips
30 frog pumps
8 burpees 

Wednesday- 5 rounds
1 minute 10 lb front squat- slow and controlled 
20 10 lb sumo deadlifts
25 jump lunges or in place lunges
30 chair squats
35 Body squats
45 second wall sit

Thursday – 4 rounds
30 second squat thrusts 
30 seconds high knees into 30 second butt kicks- no rest
30 sit ups
30 toe touches (legs up in the air)
1 minute plank
30 frog pumps
30 second imaginary jump rope

Friday- 4 Rounds
20 jump squats
1 minute sumo dead lifts with 10lb weights
10 push ups- fall to knees if necessary 
15 10lb squat thrusts
20 10lb RDL
20 Jumping lunges

Saturday
8 Burpees
30 10lb DB dead lifts
10 squat thrusts- holding weight  
8 Burpees
25 10lb DB deadlifts
10 squat thrusts- holding weight

8 Burpees
15 10lb DB deadlifts
10 squat thrusts- holding weight

Sunday
Rest/stretch/ go for a long walk/run

For workouts from week 1 and 2, email me.
Questions? Send me an email: lexrussellblog@gmail.com

Amazon-What’s In My Cart

Calling all Amazon lovers I thought it would be fun to share items that I buy often (and I love) and items that sit in my cart until I drink too much wine and finally give in and buy them.

I L.O.V.E these lotion bars. Mostly because they are all natural and have no added chemicals/fragrance, but also because they leave your hands feeling so soft. Honestly, my go-to and I don’t even miss my drugstore lotion.

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I am SO excited to try this collagen. About a month ago I bought some collagen off of amazon that had great reviews but it didn’t really do it for me. I didn’t notice any differences in my skin, hair, or nails really so I decided to stop using it. I reached out to a few girlfriends who use Vital Collagen and they are loving it! Update on that in a about a month!

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This Arc floor lamp YOU GUYS!!! Sorry for screaming but I want it SO bad. LOL my brother has one and it is so beautiful and modern looking. Every time I see it I just drool because I love it that much. Maybe tonight is the night I purposely drink too much wine??

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This Blue Lizard Sunscreen. My favorite. Y’all. Like liquid gold. Anything with minimal and meaningful ingredients has my full and undivided love. I have melasma on my face so effective sunscreen is an absolute must for me.

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This Ceder-wood Essential OilCeder-wood Essential Oil is a weird find for me. I’ve been looking for an all natural bug replant for my puppy and I have read that cedar-wood essential oil, diluted, works miracles to keep bugs away.

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With all the rave about turmeric right now, I had to get my hands on a bottle. I have been taking it for about three weeks and can’t wait to write a post about the noticeable benefits I have experienced!

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This liquid fish oil. It is a little pricy; however, 100% worth every penny. Supports heart, brain, vision and joint health and since I don’t eat the recommended amount of fish that I should, this helps me to get enough Omega-3s. I highly recommend doing research on the benefits of fish oil, more specifically Omega-3s. It is so important that you are getting enough of them. Just add a teaspoon into a glass of orange juice and you’re good to go!

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Lastly, These rubber hair ties. I have never used them before but I know a few people who love them and claim that they don’t leave a crease in your hair when its up so I thought I would give them a try. I’ll let ya know what I think!

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Curious to hear what items are in your Amazon cart.  Anything you swear by or love to use?