EVERYTHING

Oh my goodness, have I neglected this blog or what?!

A lot has been happening these past 6 months! I don't really know where to begin!

I guess I'll start where I always do- fitness.
I've started a new journey. I have a whole new plan & I'm eager to get to some results.


If you're anything like me, nutrition is your biggest struggle. I've said it over and over again- my diet is what kills me. I have no problem getting a great workout every day, but I have pretty much zero self-control when it comes to my food. I find myself giving into temptation way more than I should, and then I just feel guilty for the rest of the day.
I haven't gained any weight, but I haven't lost any either :( Sure, maintaining is better than gaining, but I haven't hit the goals I set for myself.
So, this new journey will be focused on self-control. I've modified my workouts to be more cardio heavy (which means more time in the gym) & to be more for muscular endurance rather than muscle building. I know I have the muscular foundation, I just need to cut the fat so you can SEE the muscle!

I'm really excited to see where I can take myself in the rest of 2014. I've set a lot of goals for myself, and this is the year I hit them. I'm keeping myself accountable with a rewards system.

I vowed to not buy any "real" clothes until I hit my goal weight (130). I won't let myself buy new running shoes until I'm 15lbs down (and if you know me you know how much of a struggle that really is!)
Also, for every 5 lbs I lose, I'm putting $20 into a jar for my goal weight reward- NikeIDs. I designed a pair of Air Max Nikes a while back and I'm resisting them until I hit my goal!

I've set different rewards for when I hit other goals.
For example: When I run my 5K in 27:00 or less, I'm treating myself to a new Lululemon outfit :)

GOAL REWARDS

*Every 5 lbs lost- $20 into reward jar*

5 lbs- Blender bottle

10 lbs- 2 Lululemon headbands

15 lbs- Running shoes (Nike free)

20 lbs- Lululemon sports bra

25 lbs- GOAL! NEW JEANS & Lululemon running shorts

ORDER THEM AIR MAX SHOES BABY :]

Fitness Goals: 

- Run a 5K in 27 minutes or less

- Do a real pull up unassisted

- Squat 150 lbs

- Actually be able to squat ass to grass :P

I'll give myself little rewards (like new monograms) for every goal but the 5K goal. Like I said, that one will be kinda huge :) That's been a goal of mine for a couple years now and I'm determined to smash it and move onto the newt 5K goal! 

I'll be posting more about my journey and everything else in my crazy little life, so I hope you're ready for a crazy 6 months. 2015 won't know what hit it. 

IF YOU NEED HELP REACHING YOUR FITNESS GOALS, LOSING WEIGHT, OR HITTING GOALS: EMAIL ME- MALLORYRUTH.FIT@GMAIL.COM

I am a NASM Certified Personal Trainer & I love helping people reach their fitness goals.

I do training online and in person (If you're in the Orange County or LA County areas). 

Let's do this together. 

Diet Revamp!

Hi there! 

I'm starting a new regimen today, & I thought I'd share it in case you wanted to try it too (I always need buddies)! 

Since I've been slacking BIG TIME, I think it's time I really kick my butt into gear. School starts exactly ONE MONTH from today! Even though we're entering the "last hoorah" of the summer, that's still no excuse to lose all self-control. It's hard, but it's surely not impossible!! 

My diet needs fixing. Major fixing. I don't eat as badly as a lot of people in this world, but my habits sure could be a lot healthier. Are your bad habits the same as mine? See how we match up!

1. Eating a lot, and frequently. Lately, I've been feeling like a bottomless pit. I'll eat a big meal, but still find myself eating something only a couple hours later. & then I feel full, bloated, & sick. 
2. After-dinner snacking. I feel like when I'm watching TV, I have absolutely no self-control. I'm ALWAYS eating something at night. This is how I ruin all of my good days. 
3. Eating out. Because it's summer, especially, I've been eating out way more than I'd like to. It's not good for my body or my wallet! 
4. Not logging. I have stopped logging all of my food. I thought I had it under control, but the truth is, I definitely don't. 
5. Portion control. I think that sometimes, I eat enough for 3 meals during just one. 

So how do I take control & change these habits?!

1. Listen to my body. I need to stop eating once I feel the tiniest ping of fullness. Your body speaks to you, & it's your responsibility to listen to it. 
2. Pay attention to what I'm doing. Sure, having something to munch on while watching TV is nice. But it's mindless. I'm going to start drinking water & making shaved ice (without! the syrup) to have while I'm in front of the tube. It will trick my mind into thinking it's eating. 
3. Do other activities besides eating. I'm going to suggest other alternative hangout ideas, instead of the usual lunch or dinner outing. 
4. Log! This is an easy fix. Gotta get back to logging. And doing it honestly & accurately. 
5. Measure my food. Find out what the proper portion is, and measure! It's the only way to know if you're actually having the proper portion. The eyes can deceive! 

Now that I've identified and found solutions to my bad habits, I have to find out how much my body burns on it's own, without exercise. To do this, I use the Harris Benedict Equation:

655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Mine is 1558.85 calories. 

Next, you factor in your exercise (multiply your above number by your level of exercise). 

Sedentary: 1.2 (Little/no exercise)

Lightly Active: 1.375 (Light exercise- 1-2 days/wk)

Moderately Active: 1.55 (Moderate exercise- 3-5 days/wk)

Very Active: 1.7 (Hard exercise- 6-7 d/w)

Extremely Active: 1.9 (Hard exercise 7 d/w & physical job)

Mine is 2143.42 calories

Since I want to lose weight, I'm going to deduct about 650 calories from that, and thats how much I'm going to eat per day. 

1500 calories. 

If you want to maintain, just leave that number the same, and that's what you eat. If you want to lose, you can deduct 500-700 calories from that number. 

Now, how am I going to divide those calories into meals? (We should be eating 5 meals a day).

Breakfast: 300 C

Mid-Morning Snack: 200 C

Lunch: 400 C

Mid-Afternoon Snack: 250 C

Dinner: 350 C

= 1500

That leaves a deficit of about 600-650 calories/day, which should result in about a 1.5 pound loss per week. Plus more exercise calorie deficits ;) 

What do you guys think? Doable?! 

Let me know if you have anymore tips!

Have a great weekend! TGIF :)