How to Stick to Your Diet on Vacation (Blog Series) - Day 2

Day 2:

 Breakfast:

 2 Scrambled Egg with 2% milk

2.3g Carbs

10g Fat

13.6g Protein

153 Calories

3 medium-sized Strawberries

2.8g Carbs

0.1 Fat

0.2 Protein

12 Calories

Lunch:

Junior Hamburger

26g Carbs

8g Fat

12g Protein

220 Calories

Plain Baked Potato

61g Carbs

0g Fat

7g Protein

270 Calories

So basically, for this I really just needed a ton of carbs with the littlest amount of fat and after looking at all my options, this one I determined was the best! It was at Wendy’s which is a place Josh and I love to go if we need fast food because there actually surprisingly very healthy options (Josh told me of this discovery) like chili, salads and baked potato. So especially for road trips or any vacation, this is a great option for staying relatively healthy!

Dinner:

Outback Special 6oz Steak

13g Fat

0g Carbs

37g Protein

254 Calories

Rice Side

7.4g Fat

41g Carbs

5.6g Protein

251 Calories

Honey Baked Bread (½ Loaf)

1.2g Fat

20.6g Carbs

2.5g Protein

100 Calories

Steamed Mixed Vegetables

7g Fat

11g Carbs

3g Protein

108 Calories

Went to the Outback for dinner and I had the privilege of sitting back and watching my whole family chow down on cheesy fries, it was so hard. But at the end of the day I am so happy because it was really worth it; I feel satisfied, but not like I over did it!  It is only the second day and I am so happy we can finally cook in our hotel room. I think limiting the amount of times I eat out will help make this a whole lot easier, but as can be seen it is totally do-able!

Final macros for the day:
 

165g Carbs

65g Fat

101g Protein

1646 Calories

So, still under my macros and calories for the day, but not as much as yesterday! Tomorrow I am definitely going to be getting a workout in, so I’ll feel a lot better about actually hitting them. I am really happy with how it is going so far, I was super worried about it, but it has turned out to be completely fine. Sodium is high and fiber is a bit too low again, but just have to keep working on it!

New Blog Series - How to Stick to Your Diet on Vacation - Day 1

Current Macros:

170g Carbs
106g Protein

66g Fat

1700 calories

I do follow the IIFYM diet, however I do not just eat anything. I try to eat healthy generally speaking, keep my sodium low and eliminate dairy whenever I can. I am not too strict with my diet, that is just a personal preference, however eating totally clean is obviously a really amazing thing to do and if I had a specific purpose like competing and such I would probably push a little harder to do so. With that being said, I just like to have a good balance, I think it is the best way to stay motivated and curb any binging or cravings. At the moment I am cutting so my caloric intake is lower than usual which makes it a lot harder to stay within these boundaries, especially on vacation when it is so easy to just completely fall off of routine and eat lots of greasy foods. This is how I am going to document my time on vacation and how I have stayed on track, I figure it will help keep me accountable and maybe help some people who have similar goals!

Day 1:

Today will probably be a huge challenge just because myfitnesspal requires Wi-Fi and I’ll be driving to Florida, so I won’t have access. I have already pre-logged two meals because I knew in advance where we would be stopping for lunch and obviously I had breakfast at home. The hardest part today will be figuring out how to make dinner fit my macros as closely as possible, while also trying to hit that 28g of fiber.

Breakfast:

¾ cup Egg Whites

0g Carbs

0g Fat

21g Protein

90 calories

1 cup Almond Milk

3.5g Fat

2g Carbs

1g Protein

1 scoop Iso Sensation 93 Protein Powder (Cookies n Crème)

0g Fat

1g Carbs

30g Protein

130 calories

So Basically for breakfast I had a ton of protein just so I made sure I got enough for the day since I was not really completely sure where we would be stopping along the way. I typically have protein in the morning regularly as well, I think it is a good tip for anyone who is not completely planning what they will be eating throughout the day, it generally makes things a lot easier.

Snack:

Special K Strawberry Protein Bar:

23g Carbs

5g Fat

10g Protein

170 calories

Sometimes I cheat a little and have diet drinks! Shhhh :$ 

Lunch:

Single Cheese Burger

31g Carbs

16g Fat

15g Protein

280 calories

Small Fries

33 Carbs

11 Fat

2g Protein

Ketchup (300g)

6 Carbs

0.6 Fat

3.6 Protein

60 calories

So, for lunch we went to Steak n Shake which was a lot of fun. I pre-logged this in advance to make sure I could work my day around it. It wasn’t actually too bad, the sodium was just out of this world. I’m not too concerned about sodium, I have kind of accepted it will be high while I’m on vacation which for some people wouldn’t be ideal. For my regular diet I would not be too happy with this, however for my vacation, especially while on the road I am okay as long as my macros are good!

Dinner:

Quiznos Ham Sub  on Whole Wheat with Veggies & Cheese

58.8 Carbs

5 Fat

18.8 Protein

350 calories

Ranch Sauce

1.5 Carbs

8.5 Fat

0.5 Protein

80 calories

This was my last meal of the day. It was not planned and I had no choice over where we went. The place we stopped had a starbucks, burger king, sbarro and quiznos. The flaw with my fitness pal is that in order to look foods up you need internet or data and in the States I don’t have access to data. In order to log this I already had a sub on my frequently eaten foods because Josh and I like to go to subway a lot. So since quiznos is 8 inchs I logged it as 1 ¼ ham sub on whole wheat with veggies and cheese. So this may not be 100% accurate, but its pretty close and for on the road & my first day I think I did pretty well!

So here are my final macros for the day:

156 Carbs

50 Fat

102 Protein

1440 Calories

So I was about 15 under fat and carbs, 5 under protein and 260 under my calories. I was sitting in the car all day, so I decided to go under a bit, but I’m really happy with it because I still almost hit my protein! Overall, for the first day I think I did really well, only thing is I wish I was able to hit my fiber, but that’s the goal for tomorrow!

My Three Favourite Ab Exercises:

Just starting my first ever cut and I am super excited to see some ab progression! So, I decided to share some of my favourite ab workouts that can be done at home & require no equipment. I typically will do about 4 sets of 25 reps for each exercise (on each side for specific ones).

Here they are!

1. Double-Leg Extensions - This one is probably my favourite, there are multiple ways to do it, some people do it with one leg at a time etc. If this is your first time doing this to make it a tad bit easier place your hands beneath your bum. If holding your hands behind your neck like I did is uncomfortable you can place your arms crossed at your chest or straight to the sides. 

2. Waist Whittlers - These are basically some fancy planks where you twist and squeeze your torso. This will target your obliques and when done for long enough will seriously buuuurn! 

3. Bicycles - Lastly, these are a classic, but had to include them because they have always been a favourite of mine. Sometimes simple works, it is common because it is effective.

xoxo @bronzerandbarbells

4 Bad Habits You Should Break Now!

1.  Having Unreasonable Expectations:

When starting out as I have previously mentioned setting goals for yourself is really helpful in setting a focus for your routine and your overall mindset. However, expecting to lose x amount of pounds or gain a certain amount of muscle in a short period of time is unrealistic. Getting that dream beach body is totally achievable as can be seen through the multiple transformations on colossus fitness, however these things take time. So, have patience, enjoy your workouts and know that soon you’ll love your transformation and in 20 years your body will be thanking you!

"Getting that dream body is totally achievable as seen through the multiple transformations on colossus fitness..." 

2.  Workout Rut

Sometimes we get into patterns of doing the same thing every time we want to sweat. We are all guilty of getting into that nice familiar routine, whether it’s at home, in a class or in the gym. It is important to keep in mind our bodies adapt! In order to get the results you want change up your workout every few months and have variation in what you do throughout your week. Rather than having easy consistent workouts that do not provide results, you’ll start to feel the burn and see the results you are trying to achieve!

"...feel the burn and see the results you are trying to achieve!"

3.  Skipping Stretches

Okay, I’ll admit I am totally guilty of this one! Sure, stretching can be super boring, but it is really important! Although, it has not been proven to reduce risk of injury, it has been proven to increase circulation, which will supply nutrients to those hard working muscles. It also can alleviate pain and stress, making your day-to-day life overall more comfortable.  Plus who doesn’t want to be more flexible?

4.  Skipping The Gym:

Any amount of exercise is great, so by saying this I am by no means suggesting that going a couple times a week is pointless. However, to see desired results in your appearance the ideal amount of visits to the gym a week should be about 5-6. Sometimes it is easy to convince ourselves we are far too busy with work and school or whatever it is occupying your time. The only thing I have to say to that is priorities! Even going for half an hour and doing a quick workout is something, it is totally an achievable amount of time to make in your day that will benefit and extend your life.


Hope this was helpful!!
xoxo @bronzerandbarbells

How To Stay Motivated In Your Diet and Fitness Routine!

Sometimes I find it really hard to stay on track with my routine especially when I am stressed out at school or work. Sometimes I am tempted to skip the gym or cheat on my diet, but there are a few tips and tricks I have come to know do help in those tough situations. We are only human and sometimes things are not always perfect, so it is important to know that it is okay to slip up sometimes and not to be so hard on ourselves. But it is also nice to know we can do certain things to make sure those slip ups are rare!

1. Make GOALS...

One thing I need to do in order to have my head in the right place 100% of the time, is by knowing exactly why I am doing this. I don't mean being healthy, which is something that is a given and should be an obvious goal for everyone. It is important for me to have a clear purpose, for example right now my goal is to build muscle and gain weight (which if you asked me a year ago if i would be doing this I'd think you were crazy). For you it might be to lose a specific amount of weight by a specific date or maybe to look great on a vacation or at an event. Having a clear purpose and desire for my fitness and diet is key to my success.

2. Dress for Success!...

Sometimes when I am going to the gym alone or it's the weekend and I'm feeling lazy I don't really make an effort to wear something nice to the gym. A lot of people probably are the same way, we think well I'm going to go sweat anyways so might as well wear some baggy old clothes. However, this mentality I find really affects my workout, when I don't feel my most confident and I don't feel I look that great, it really reflects in how well I do at the gym. So try to get some new leggings, or workout tanks or whatever it is for you once in a while because looking good totally co-relates with feeling good.

3. Make Eating Healthy Fun!...

I love to find new recipes all the time that taste amazing, but are still so clean. Tone it up is a great website to check out, the link to their website is in a previous post I did on healthy breakfast options. But also just try to switch up your diet every once in a while, rather than eating the same things all the time, those changes will make a huge difference in how manageable your diet is which brings me to my next point.

4. Change Things UP!

Whether it's what I am eating or my workouts I find changing it every once in a while makes it so much more fun for me. Not only is changing it up good mentally, but it is also great because it won't allow your body to get used to what you are doing, making it all that much more effective!

What's In My Gym Bag!

Today I thought it would be really fun to write about how I keep my gym bag organized and what things I find essential to always have with me when working out. Personally I like to keep things really simple. I do a lot of commuting so my gym bag is super tiny, but I manage to fit quite a lot in it. If anyone is wondering where my bag is from, it is from the store Aritzia by a brand called community. There stuff is so beautiful and they have tons of really cute workout stuff which is an awesome way to get motivated.

Click here to see Community's collection on Aritzia's website!

So in my gym bag I of course always have the outfit I am planning on wearing that day at the gym, so shirt, sports bra and bottoms (leggings usually, sometimes shorts). Sometimes I also like to hit the sauna, pool or hot tub so I'll bring my bathing suit in a plastic bag for when it's wet. I also of course bring my running shoes, especially in the winter when it's impossible to simply wear running shoes (I wish). Other basic things include my water bottle (which is amazing, it is glass so it does not smell, can be purchased at target), deodorant, wallet, keys etc. Although, sometimes I just keep those things in my purse.

Now for the fun stuff! I just recently bought the Women's Nike Perforated Golf Cap which is my new best friend in the gym. It is so awesome for when you are having one of those days when you just want to hit the gym and be totally alone because it hides your face. But mostly I just love it because its super cute, I wear it casually out all the time as well and I am most likely getting the same one in white, can you say addicted?!

Click here to buy the Nike Cap from amazon.ca, however you can probably find it at amazon.com as well.

There are a few beauty products I really love to have with me while at the gym as well. I typically do not do cardio unless I know I am going home straight after, so many times I do weight lifting workouts in the middle of the day. So, because it is at such an awkward time, I'll be wearing makeup, I use a really great primer and I'm lucky to have my makeup stay in place quite well. My skin regimen is pretty stable and I don't usually have any issues with breakouts and such. However, when I feel like I am at risk I do take my makeup off or I will powder my face after a workout to control any shine or problem area. I usually keep concealer, MAC's translucent powder (which I swear by) and makeup wipes with me at all times. These are pretty much the only ones I need for any retouching. In my purse I obviously have so many more beauty products, but in terms of gym related ones these are my essentials.

Anyways, that's all I keep in my bag, hope it gave some insight!

My Legs Workout!

I love seeing what other people are doing in their workouts and seeing what works for them, so I figured I would write about mine. I'll probably eventually post all my workouts, but I figured I would start with something super popular right now, which is legs! Everyone is trying to get that amazing hourglass figure, while still being toned. Personally, my inspirations have been Alexa Jean Brown and Cally Clarice Breaux, both incredibly beautiful women and are so dedicated to working out.

Cally Clarice

Alexa Jean

So here's my workout routine:

Squats - 4X8-12

I always start with squats and the main thing I have been working on lately is going really low and slowing upping me weight while still maintaining form. Of course everyone loves squats, they work pretty much everything, mainly your quadriceps, but also your calves, glutes, hamstrings and lower back.  I usually do four sets of 8-12 reps. 

Straight Leg (or "Stiff Legged") Deadlifts - 3X8-12

This mainly works your hamstrings, but also your glutes and lower back. The first few times I did this I really felt it in my lower back! If you aren't completely sure how to do this, make sure to look it up on bodybuilding.com to make sure you do it correctly. It is important to keep your legs and back straight.

Barbell Hip Thrusts - 4X15

For these you may feel really awkward at first, but honestly it is so worth it! This works the glutes mainly, but also the calves and hamstrings. It really helps to squeeze your glutes at the top, I usually use a 70 lb barbell, but starting I used 40 lb. And once again if you aren't sure how to do this look it up on bodybuilding.com 

Leg Press - 3X6-8

For these I like to go really heavy, which makes you really feel the burn! When I started with these it was super hard and honestly I was not too fond of them, but I really think these are what made my thighs look the way they do now, so it is worth the pain. 

Dumbbell Lunges - 3X8-12

These are my least favourite thing ever, I honestly could not hate an exercise more, but they are necessary and I force myself to do them (most of the time). This is another one of those exercises that works just about everything, it mainly works the quads, but also calves, glutes and hamstrings. When doing lunges I started by using two 20 pound dumbbells, but honestly it is different for everyone, one girl I started working out with had never done them and couldn't even use ten pound dumbbells, so it really is about your own practice and doing what it right for you and working your way up! 

Donkey Kicks - 4X10-12

These are my favourite, I love these, they mainly work the glutes, but also the hamstrings. When kicking make sure to hold the contraction in your glutes at the top and stay in that position for a couple seconds to get the best results. 

Calve Raises - 3X30

For this I take two 30 lb dumbbells, but once again use a smaller weight when starting out and slowly up it to whatever you are comfortable doing. To work my calves, while holding the dumbbells you raise you heels off the ground, standing on your toes and you repeat this motion about 10-12 times. Then, I move the top of my feet inward, with my toes facing each other making an "arrow" then do that same motion of raising my heels. Then after doing that 10-12 times, I move my feet outward with my heels touching and repeat those motions again. After that rest and do that same thing three times. If you are confused with my explanation look it up on youtube and there should be a video explaining, but any calve workout will do. I just always like to end my leg workouts with calves. 

Here's where you can find all the explanations of each exercise I mentioned and more with a video showing you exactly how to do them properly! 

BodyBuilding.com Exercises Page

Hopefully this was helpful and inspires you to change up your workout routine and try something new!Now that I have been writing about this, I feel like going to the gym!