Benefits of working out with others

I’m a huge fan of working out with a buddy or a group. This is why most of my clients prefer Semi Private Training or either one of my bootcamps (MissFit MetCon or the Weekend Warrior Workout). 

Some super awesome benefits to group training include:

Support: All of my MissFits are supportive of one another. No one is competing (in a negative way), and this makes our groups fun and engaging. Everyone WANTS to see you succeed.

Encouragement: Anyone who comes in for the first time- no matter what level of experience in physical activity- are always encouraged to move within their own comfort zones. This also ends up giving them enough confidence and curiosity to actually push just a bit past where they thought they would go. I believe EVERYONE is capable of more than they think. I love this effect that my groups have with each MissFit.

Accountability: Another benefit to group training is the accountability to actually show up. Knowing there are other “regulars” that come to class helps keep you interested in coming in for your workout, leaving you satisfied and feeling accomplished by the time you finished. 

I hope this helps INSPIRE you to try a class, or find a buddy to help #KeepItMovin toward your health and fitness goals :)

Here is an example of Greg Johnson (of  Varimax Fitness in Sacramento) and me doing a few awesome buddy and body weight exercises after one of our lifting sessions together. Enjoy!

Blender life- is not a life for me...

I've had my share of taste testing a bajillion different supplements and brands and protein shakes and energy bars- the whole shabang. Everything now tastes the same to me. IF I were to need supplements at this point in time, it would be to support my current sport and goals. But I try to avoid this "blender" lifestyle like the plague.

I'm training again for another half marathon in March 2018 and I wanted to start off early on and be held more accountable. So I re-hired my #HippieTraining Coach Brian Wyatt (check out Brazen Race Series!) and I'm off and running on a program again, WOOHOO!

I'm trying long and hard to NOT focus on supplementation to help me with my program. I am focusing on better variety and nutrient dense meals that can keep me satisfied, full, and fueled for my current schedule and activity levels. So far it's been fun trying the different services and just in general, eating meals that I normally would not ever think to prepare for on my own. 

Keep in mind, at all times- I am ALL about that colorful veggie life. I want all the nutrients and variety and hopefully flavor in these services. Because #ThatVeggieLyfe is a #GoodLife.

 On the search for more vegetables in my life... <3

On the search for more vegetables in my life... <3

Background on my personal food choices (in the last few months prior to choosing the prepped food service option:

I am a pretty boring eater. I will slow cook meat (chicken or beef) with minimal ingredients. I will roast the same 3-5 vegetables- also, with minimal ingredients- and have grown bored of my own meals. I used to make quinoa or lentils or rice but even that has been getting boring. 

More than boring and bland, it's the amount of time it takes to decide, shop, prep, cook, and clean everything that really got to me when I wanted to focus more on clients and work-related projects. Making food was just not as fun for me anymore. I was more likely to eat more junky food because I was so annoyed that I kept making the same things all the time (while at the same time not creative enough to try and make other types of meals). 

I think I enjoy cooking more when it's more than just me; but either way, I still think my food is pretty BLAHHHH. 

Enter Food Delivery Services galore!

Kettlebell-Bag_IMG_2832-Edit.jpg

Regarding MEAL KITS services versus PREPARED MEALS: 

I prefer prepped meals for now. I cannot handle the prep and clean up I've been dealing with for years. I currently need/want this service because I would like to focus more on growing a business. I've searched through and prefer plant based (not necessarily vegetarian/vegan), hopefully organic, local(ish); but I have also considered and tried more popular services. I literally Googled "best food delivery services..." and I found an article similar to THIS, but now there are so many that the original list I went off of is now in interwebz cloud space amongst all 8 billion other "Best of..." blog articles. 

These notes are (quite obvi) my biased opinion. 

The taste tested services...

  1. The food prep service I've been using the last couple months is called Kettlebell Kitchen and I think this is a referral link: https://refer.kettlebellkitchen.com/s/Samantha14 and If this does not give you a discount, try this coupon code: HolidayKBK20 (expires 1/31/2018)
  2. I've also tried Freshly  and it was good enough for convenience, although a little bland. 
  3. I am now waiting for my Daily Harvest order to come in next week. Most likely not sticking with this one- because a blender life is not a life for me.
  4. My boyfriend currently uses ProTrain- Food for Fitness meals (so naturally I was "gifted" his leftover, untouched meals as he forgot to pause his subscription when going out of town). I really like what they offer and the variety so far. I had the impression it was literally just asparagus and chicken the whole week long but I think my Trainer bias took over and I assumed the worst possible (tasting) meals for weeks at a time so I never gave them the chance until now.
  5. I've also tried Thistle (my roomate went out of town and I "had" to use up her untouched meals. They were just ok but maybe I didn't give it a long enough chance).

Other options are meal kits which you still prepare and cook (usually under 30 minutes) but may be good if you like cooking and the ingredients are all there for you instead of searching and shopping for them. Ones I've tried and liked are:

  1. HelloFresh was fun to prep and cook when I had someone to cook for and eat with me. 
  2. Purple Carrot (the TB Performance Plan- although, I am now "banned" from associating with anything Tom Brady, as my (Raider Nation) boyfriend is completely disgusted with the guy- but I digress. What I liked about it was that it was plant based and included more adventurous meals for me than what I would ever imagine to cook for myself. Whatever.

I like that I've tried all these services, but now I'm trying to find more local versions of them and possibly cheaper AND just as good (we'll see). I got caught up in the pretty, well-designed websites and user-friendly processes that I lost my focus on my need for the service to be cost effective and tasty enough to deal with for a short while. I can only handle so many meal kit subscriptions at one time. Here are some ones I am looking into in the near future:

  1. Territory Foods
  2. Real Fuel

I hope this list and notes gives you a good idea on where to start at least. Check out their awesomely eye-catching websites (note: bells and whistles) and try them for yourselves :) most sites give you a coupon code for your first meals. I only have the one code for #1 KBK.

Samantha CordovaComment
MissFit Macros

A lot of you asked what I snack on throughout the day. Here is a snapshot of what's in my trail mix.

 No, the Four Roses is NOT included in my trail mix. Yes, there is chocolate involved, but slow your roll- I have maybe 1/8 cup of dark chocolate chips in a mix,&nbsp;if that.

No, the Four Roses is NOT included in my trail mix. Yes, there is chocolate involved, but slow your roll- I have maybe 1/8 cup of dark chocolate chips in a mix, if that.

 

This combo and schedule may not work for you, but maybe it will give you a good idea on how to plan out some snackage for those days you feel like you could smash your face into some sugary junk food and then immediately regret that momentary binge-fest.

 

1. I drink HELLA water. I'm talking "pee-85x-day" hella- BUT once you get your routines down your body will actually be using that water more purposefully throughout the day and you won't actually end up using the potty as much in the big picture ;)

 

2. I know what my protein/carbs/fats are DOING for my body in relation to my training purposes. It took me years to get my body in a comfortable conditioning state, strength level, and body composition that I'm happy with. I used to be 35%+ body fat and over 145# (too much for my body frame and comfort level); and now I sit comfortably at around 25% BF or so (w no visible abs FYI Bc right now I could care less about abs, and you should too ha!).

With that said, my meals are primarily protein and fat w veggies. For example, breakfast today was an 2-egg scramble w spinach (a big-ass handful) and deli turkey (4 slices shredded) and I used olive oil (I didn't not measure). Most people have a more carby breakfast- and although it isn't wrong, just keep in mind how that's worked or not for your body, your energy levels, and your current training goal. And the only way you can really tell if your body will die without a carby breakfast or not (you won't actually die), is to just try it for a long enough period of time. Switch up your breakfast routine and see if that helps in those areas.

 My food pictures are never pretty, but this is one thing I could fill up on if I "feel" hungry. Most of the time I'm not actually hungry but too dependent on the act of eating OR I'm actually dehydrated, which makes me think I'm hungry... So I use this type of filler to get some great nutrients, and ultimately satisfy the habit of eating/snacking, and also mixing up my options for non-protein based meals/snacks. Plus this is all I had in the fridge! Time to go shopping :-/

My food pictures are never pretty, but this is one thing I could fill up on if I "feel" hungry. Most of the time I'm not actually hungry but too dependent on the act of eating OR I'm actually dehydrated, which makes me think I'm hungry... So I use this type of filler to get some great nutrients, and ultimately satisfy the habit of eating/snacking, and also mixing up my options for non-protein based meals/snacks. Plus this is all I had in the fridge! Time to go shopping :-/

 

3. In the last 5 years or so I've narrowed down my eating frequency to 2 main meals a day (high calorie and high nutrient density), plus some snacking throughout (see trail mix).

I've measured and weighed and prepped all the perfect meals for so long and decided I'm not about that strict life anymore lol (some people are perfectly happy and have enough discipline for that kind of prep, I just am not anymore). But I did learn what types of food and how much will actually make me feel good and functioning for the day and for whatever I'm training towards.

 

IN CONCLUSION: make sure you're listening to your body and using FOOD AS FUEL and experiment with what works for you. 

 

Pay attention to how full you get, how hungry you actually are, and how your recovery is for your days and you'll get closer to finding the best combination for yourself :)

For any more help with nutrition, download the Nutrition Quickstarter and give it a go! Let me know what you think and send a message with your thoughts!

Happy eating everyone!!

Team Spirit!

Focus: Having a dependable support network for all your goals is imperative for success. You may have different individuals that support different goals and areas of your life, so take a deeper look at who you're surrounded with and also reflect on how you're part of someone else's support system. You may discover you have more impact on others than you think!

 Here is my NorCal Fitness Summit 2016 FitPro Fam! Most of us are Personaly Trainers or business or Facility owners, VIPs in the fitness industry... the list goes ON! The great part about this small community is that there is any kind of support you need for any level of business you need help in. Who do you have to go to for advice about your fitness or business goals?

Here is my NorCal Fitness Summit 2016 FitPro Fam! Most of us are Personaly Trainers or business or Facility owners, VIPs in the fitness industry... the list goes ON! The great part about this small community is that there is any kind of support you need for any level of business you need help in. Who do you have to go to for advice about your fitness or business goals?

October 2016 was my third consecutive NorCal Fitness Summit (NCFS) to attend. It was great seeing and catching up with a few of the presenters from the past events, but it was really great meeting even more presenters this time around. It was 3 days, TONS of presenters and supporting businesses, and even MORE attendees that all have a common goal of learning MORE for themselves and their businesses. 

Although this post can relate to health and fitness and lifestyle goals, I am going to focus primarily on my personal business journey and hope you are able to take away some of the key components on how I am able to continue through with my roller coaster ride into Fitness Entrepreneurship. This is my current and biggest goal at the moment (it's been for a while now) so if you ever catch me in person, I'm probably already working on some project related to business. 

With these fitness events I plan on always arriving early, and then hanging around a bit afterward just in case I might be able to catch an opportunity for something new. In this case, I ran into my current mentor Vito La Fata who was one of the presenters in the long information-dense weekend. This is my inspiration for today's post.

Here's a little back history: 2009 I received my National Academy of Sports Medicine (NASM) Personal Training Certification, while on and off at school finishing up my undergrad at Cal State Hayward (CSU East Bay). I was studying Kinesiology at the time. I graduated High School in 2003 so finishing college "on time" was not an option as I had to maintain a minimum of 3-5 different jobs at any moment in those years. I immediately felt like an outsider. I HATED that I couldn't just have a "regular" college experience like most of my friends right after high school; BUT I quickly got a rush off of staying busy nonstop and making money more than studying for tests (which was what I was NOT so good at anyway). 

By 2012 I had enough floor experience working with different people in various gyms (customer service rep) and as a Personal Trainer at a local Pilates Reformer studio and then a private Chiropractic facility; but I was recycling Youtube workouts that I liked and practiced many other things that I needed to be good at as a Trainer. I was "winging it". At these places I was on my own teaching classes or "training" clients with no other guidance or other trainers to work alongside with and learn practical application to what I read in the books.

On paper (my resume) I looked like a freakin ROCKSTAR with my "experience", my education, my NASM Certification AND the fact that I've worked at a number of different fitness facilities. But my confidence and my lifestyle didn't actually match up to what "real" trainers practiced since I didn't have may people to work alongside with in my experience so far. I didn't have any good role models or mentors at the time to direct me in a good path. 

I decided to take a leap of faith and send my resume to a corporate gym in San Francisco. I did have the support of my clients and family, and all encouraged me to see what would happen. I landed the job as a higher level trainer off the bat and in 3 years I went from a super introverted insecure "master" trainer (who looks good on paper!) to a trainer who was packed with clients from 6am to 8pm for the majority of the time I was employed there. I loved being surrounded with the trainers, all with different backgrounds, experience,  perspectives and philosophies. I loved being surrounded by all different kinds of clients and club members as well! I also loved that my relationship with membership teams and front desk teams were great so it helped me stay on top within my team of trainers. As I was growing confidence, I was able to take everything I've learned throughout the 3 years and noticed I could manage my own business with this kind of experience. So I decided to quit Corporate and run the show on my own! 

Before joining Vito's team I had spent all of 2015 and the majority of 2016 managing and navigating all of the Fitness Business Ownership details on my own. I had made PLENTY of mistakes along the way (and I'm sure I've got a lot more coming!). I quickly realized once I joined the team that it is GREAT being part of a team again. The environment is way different since the team is not confined to a physical "box" gym; also, the team members themselves are not even all personal trainers.

 With the support of fellow coaches on Vito's team, we can improve our personal businesses while supporting each other at the same time! It's a win win. Choose your tribe well and feel good about everything you do moving forward!  (this shot was taken from Vito's Fitnesspreneurs page to illustrate how much impact not just him but his community can have as a whole. How much impact does your current "team" of supporters have for you and your goals?).

With the support of fellow coaches on Vito's team, we can improve our personal businesses while supporting each other at the same time! It's a win win. Choose your tribe well and feel good about everything you do moving forward!  (this shot was taken from Vito's Fitnesspreneurs page to illustrate how much impact not just him but his community can have as a whole. How much impact does your current "team" of supporters have for you and your goals?).

i joined a team of supportive coaches of all different backgrounds and even coaches with a totally different focus (some coach stay-at-home moms, some coach athletes, some coach general population, some coach COACHES). Either way, this has been the type of team (community) I've needed in the last two years while learning about building my own brand. 

I no longer have the restrictions nor the crazy hours I had while at the corporate job, but I'm able to depend on weekly and monthly meetings (over Zoom calls, which I learned, a lot like Skype). And because of all the different kinds of coaches in this massive network of this team, I have been able to take the most relevant information I learned for the week, and apply it directly toward my current goals.

This is exactly the type of support that I feel everyone should have surrounding them when goal-setting.

For my clients, most likely it's a health or fitness goal. It may take a while to sort out their network, but having the right players on their team can help propel you forward closer to their goals in a way more impactful way. 

By clarifying your current goals, and observing where you currently stand, having the right support system will help encourage you, motivate you, and help you stay on track, just as my mentor team with Vito is doing with me on my business goals. 

Some things to think about:

What are some ways your current support system is helping you and your goals?

What are some ways your current support system may NOT be helping you (or holding you back from) your current goals? 

What are some key characteristics you feel your support system should automatically embody in order for you to progress toward your goals? 

And finally, what role do YOU think you play in someone else's support system, and do you think you are offering the same characteristics you require for your personal goals?

I'll be posting a QuickStart way to modify your current network and really hold on to the key players that will ultimately help you grow in the best ways possible in order for you to be your best self.

Stay tuned for that!

Samantha CordovaComment
Happy Friendsgiving from the Cosmic Casbah Family!

Focus: Overindulgence may be one of the TOP reasons why people gain their unwanted "holiday weight" in the 10 weeks from late-October to January 1. Here we will dissect some other perceived avenues of the initial weight gain and how to combat that trend to always have a happy, healthy holiday season!

 Here's a fun way to kick off your holiday morning!&nbsp;If you're worried about the potential meal massacre on any holiday feast, there are certainly some fun and effective ways to prevent that! :) Part of your preparation has a lot to do with effective PLANNING. Here we will discuss how!

Here's a fun way to kick off your holiday morning! If you're worried about the potential meal massacre on any holiday feast, there are certainly some fun and effective ways to prevent that! :) Part of your preparation has a lot to do with effective PLANNING. Here we will discuss how!

Happy Friendsgiving! 

Last night was a long awaited family style dinner that our most awesome Burning Man group, Cosmic Casbah, hosted for our camp-mates! Most of our camp only really get to meet up with each other during the Burning Man "season" so it is definitely a treat to surround ourselves with one of the most loving and accepting groups of people- individuals who I can without a doubt call family. 

The whole day leading up to the evening dinner I was for sure on-point with my health conscious breakfast and hydration options. I made sure to get my nutrient shake in during the day just in case I went overboard with the more yummy goods at the dinner (I use Shakeology now and I love it!). I had a good nights rest and had been drinking water all morning and afternoon. Even the night before I had a light and healthy dinner with sauteed shrimp, mixed vegetables, the smallest portion of plain rice, and evening tea as I got cozy for the evening.

The morning of Friendsgiving, I did have some coffee (like always, with cream or milk and no sugar) because I love the warmth of coffee. Even when I got to the house where the dinner was hosted I made absolute sure that whatever I had to eat before dinner would be a lean protein, a good fat, limited empty carbs....the whole works. 

 The turkey being prepared while I'm going through my wine-filled decision making process of how to stay healthy during the holidays.&nbsp;

The turkey being prepared while I'm going through my wine-filled decision making process of how to stay healthy during the holidays. 

As I was settling in and getting excited to catch up with Cosmic Casbah family, I soon realized that dinner was not officially going to be ready for a while. I'm pretty sure (in hindsight) subconsciously I panicked about how my body would sustain until the "real meal". So with the glasses of wine that were flowing, I also started nibbling on some unplanned additional snacks all the way until the Turkey had been finished and dinner had started.

Not only am I a lightweight in the wine-o department, but I used to have a huge addiction to sugary goods that are typical of the holiday scene. I used to bake every single weekend and even shared my obsession with cake with my Casbah fam by revealing to them that I had special sweatpants that I would bake in every week. I called them my "cookie pants" and they were big and stretchy and just perfect for allowing me to indulge in about half of whatever I was baking that weekend until I could send the rest home with other friends or family. I no longer bake every weekend but I still have those cookie pants. 

The more I allowed the wine to flow the less control I had over my primary goal- above all holidays and special events, which are my healthy habits. This is pretty typical of most people during holidays or special events, but I had been working long and hard on eating consciously and only really when hungry; making sure I consumed enough quality foods in my daily routine; making sure I am always well hydrated... everything you can think of that fosters a lifetime of healthy habits!

This blog entry is not intended to be a shameful way of noticing what occurred last night and how I felt afterwards, I'm simply bringing to attention how easily a well thought out plan can spiral out of control if your goals aren't a consistent practice every single day of your life. 

As the night moved forward, I found myself smashing my face now with cake instead of the smoked salmon and cheese appetizers. Partially this has to do with the fact that it's literall right in front of me. At home I rarely have these things even in the cabinets so it's much easier for me to just NOT have junk food. What I did not account for was when I go out, and what my plan of action SHOULD be when faced with this scenario. 

 I brought these on purpose. This was for me to make easier decisions on what I knew I wanted and needed in this meal that I already knew would be a heavy one.&nbsp;

I brought these on purpose. This was for me to make easier decisions on what I knew I wanted and needed in this meal that I already knew would be a heavy one. 

My current goals are to remain consistent in my healthy lifestyle, choose a fitness goal to work towards (I'll talk about this in a future post about my preference to train for a specific event or race to keep me on track versus just working out "because I have to" or "should"), and to never feel guilty about the choices I've made in any occasion. 

The dinner was finally open to everyone to start making their plates and my intention was to always fill up the majority of my plate with the colorful veggies that I personally brought to share, then the turkey, and then leaving the "fun" foods to the end and the last bit of space on the plate. 

As mentioned before, I am a wine-o lightweight and all of that conscious decision-making went out the door as I was filling my plate. With all the excitement of seeing the family and the delicious food everyone contributed- my senses were not all there (food-wise).

We all settle in and start eating and the food is amazing, the company is amazing, and I could feel myself starting to fill up fast. 

After dinner we all snuggle up in the living room an start watching National Lampoon's Christmas Vacation. I must have watched about 3 minutes of the movie and then I went OUT like a light bulb. I was in full drunkenness and food coma status that I missed the ENTIRE movie! 

After waking up I realized how much better I could have controlled how I made food and drink decisions. Feeling so full to a point where I couldn't even stay awake was not the best feeling- and although I'm fine with whatever happened (because I was enjoying everyones company no matter what) I still step back and take a look at my big picture goals for myself.

Overindulgence is NOT one of them. Enjoying the occasional treat is great, but overindulgence is not what I had in mind for my life. 

I always discuss big-picture goal setting with my clients and the moment someone feels ashamed for the cookie they snagged at lunch, or the soda they snuck in for their afternoon pick-me-up, I always remind them that simply, what's done is done and that's OK! Now we move forward from this and choose to make a better choice next time around. 

This is much easier said than done (obviously- given my entire backstory of my Friendsgiving event) but the point is, that we're all human, we are not perfect one bit. And to take years of bad lifestyle habits, and to expect yourself to be on-point moving forward just because you've set a goal for yourself, doesn't mean you're not going to fall once in a while. 

There is a lot of subconscious expectation with holidays, expected stress, anxiety about their holiday weight gain... the works!

The major takeaway as we push through the next 6 weeks into the New Year is that you continue doing what you already do- the habits and actions you take on a daily basis that are already driving you towards your goals. This has a major compound effect in your bigger picture goals!

 Being silly with the fam while we wait for the rest of our crew and EAT! :)

Being silly with the fam while we wait for the rest of our crew and EAT! :)

Take the anxiety and the stress of all the holiday motions and take a step back to observe and DECIDE what actions are you going to take to bring you closer toward your goals? If you already expect your holidays to sabotage your fitness goals, then that's exactly what the holidays will do.

If you go in with good intentions, a plan and awareness- even if you "messed up" as I did in my Friendsgiving of personal overindulgence- you are still making simple decisions toward your goal, and THIS is what keeps you on track in the long run. 

I don't have any regrets on anything I ate or even how I felt afterwards. I simply wanted to show that I - a trainer and a coach- am NORMAL. And just like you I'll slip up once in a while but the more important thing is that you recognize what choices you've made, and then you DECIDE for yourself what the next plan of action will be.

You are in control and you get to make the decisions and create the life you want to live!

If you're wondering how to get on the right track, however, reach out and we can chat about little things you can do starting right now that can help propel you forward toward your ideal healthy lifestyle.

I hope this gave everyone some piece of mind as you enter your own weekend of family and fun and food!

Have a Happy Thanksgiving and I'll check in with you all next Monday! 

 

Samantha CordovaComment
Calories and Nutrients: Why does it matter?

Focus: A big misconception for starting a training program is that the client has to cut calories in the most drastic way in order for them to see results. The goal here, today, is to differentiate the importance and the role of each: calories and nutrients. 

It is really important to know that whenever you dive into something brand new, always be open to your coach's approach (or the program you chose to try out), be curious and ask questions (or be ready to do more research outside of the program plan if you're on your own), and also try as much as you can to take ALL information you acquire and formulate the best combination of tips and tricks that will impact the most in YOUR program. Your coach should be helping you with this.

Everyone's bodies, their lifestyles, and their adherence to programs will always be different and therefor yield different results at a different rate of progress! 

Side note: When starting a Personal Training program with anyone, I am still surprised when potential clients often expect me to either a) slash their caloric intake in half from the get-go; b) send them off with a list of "DO NOT EAT" foods; and/or c) slap their hands every time they even think of "forbidden" foods (oooh! birthday cake!! personally my fave).

Just like in life- you have the CHOICE to eat what you want to eat, and when you want it. I'll tell you from the start that my job is NOT to damage your mindset, your metabolism, or your understanding of food and its relationship to your goals. As un-sexy as it may sound, I will tell you from the start that this can and will be a long journey if you're up for it. I do NOT have the magic pill or a quick gimmick for you; however, I DO have the tools and guidance to offer you as long as you're here to learn about what it is that is not getting you to your goals and why. 

 I like #Pink &lt;3 Even in my Strawberry Banana shake! One of the options in my nonstop daily life is this nutrient-dense shake I've been using when I know I can't get to a quality food source while I'm out or if I know I will be demonstrating in a group exercise class. Shakeology has been one of many on-the-go options that I've tried (I've tested SO MANY different products in the last few years). I love this particular one because of the quality of nutrients that are packed in, and the fact that I can recognize all the ingredients on the list! What alternative options are you loving? Let's talk about it! :)

I like #Pink <3 Even in my Strawberry Banana shake! One of the options in my nonstop daily life is this nutrient-dense shake I've been using when I know I can't get to a quality food source while I'm out or if I know I will be demonstrating in a group exercise class. Shakeology has been one of many on-the-go options that I've tried (I've tested SO MANY different products in the last few years). I love this particular one because of the quality of nutrients that are packed in, and the fact that I can recognize all the ingredients on the list! What alternative options are you loving? Let's talk about it! :)

So with all that in mind, I introduce to you: Calories and Nutrients!

If you have already checked out the MissFit Training Nutrition Quickstarter Nutrition Guide HERE, you'll notice that there is no calorie counting, no "Do Not Eat" list, and no food shaming. Most of the categories there are easy places to start anyone on their improved nutrition journey. I am sending this out because it's been working for most of my clients in the last 3 years of constantly putting this together. 

The emphasis to this guide is to first direct you to more quality NUTRIENTS in your diet. Chances are your current diet is mostly browns and golds (majority of American diets are fatty, meaty- in the "bad" fatty way, fried, and/or wrapped in bacon) which means you're lacking in some really great benefits from those colorful options you (surprise!) actually have access to!

OR if you're in the SF Bay Area where "OMG- kale is the new spinach!" then you're probably not eating ENOUGH calories period because you are highly paranoid of gaining 45 lbs if you even think of eating "those carbs". 

Whichever way you lean on that spectrum, the thing is, if you aren't familiar with the role of both calories and nutrients, then you're probably not going to get to your goals as quickly as you'd like. This is just a super quick run down of each. Calories give you actual energy (takes calories to be created through food intake, and burned off through activity via metabolism). Nutrients provide the sources in which the energy can be metabolized (vitamins, minerals, and water all play a hefty role in the process of building or breaking down calories)

So pretty much, YOU NEED BOTH.

I often give these 4 examples to explain the differences:

  1. HIGH CALORIE & HIGH NUTRIENT Density: AVOCADOS! These are a great choice because of their fatty nature. This is good because of the type of fats they have and therefor are a highly nutritious food source. Choosing this fruit can help in reducing saturated fats in your diet and lowering overall and LDL blood cholesterol levels. 
  2. HIGH CALORIE & LOW NUTRIENT Density: Enter my favorite celebratory food of choice, CAKE! Cake is a picture-perfect example of a food that is highly processed and contains many calories with NO benefit of any nutrients to work for your body. These types of foods generally provide low (true) energy and a lot of empty (useless!) calories, leaving you feeling hungry and wanting more and more. This type of food contains a lot of sugars leading to the inevitable weight gain, and many chronic medical conditions such as obesity, heart disease, and diabetes.
  3. LOW CALORIE & HIGH NUTRIENT Density: TUNA! Canned tuna is a great go-to because of how jam packed they are with nutrients (literally). It is an easy snack with low calories (if that is within your personal programming for nutrition) but more importantly contains impressive amounts of vitamins and minerals, antioxidants and proteins, and low in saturated fats or sodium. Mix it in with some greek yogurt (in lieu of mayo) and you've got yourself a power house snack!
  4. LOW CALORIE & LOW NUTRIENT Density: BREAD! Although there are better options now for this category of foods, in the grand scheme of things there are better carbohydrate options out there (again, this depends on your specific goal and the individual's programming). Just like our cake example, these foods are typically highly processed, have added more chemicals and sugars, and may have been pumped with synthetic vitamins and minerals after heavy processing. This means that you're still going to be left with empty calories in the end and wanting more of this type of food, more frequently. Having a piece of bread once in a while is not going to slay your results- but being highly unaware of what you're eating and how often can and will reflect on your overall progress. 

I hope these examples and categories help you decide on your food choices better in the long run. If you're completely lost still, here's an even simpler way to choose your food:

The more raw or natural you can make your meals, the better. Less processing, less manipulation of the food source, and less hassle for its availability for you to eat it, all lead to more quality driven choices in your big-picture nutrition program. This is not to say you shouldn't cook your food, but it is an easier concept to process for most of my clients than to have them stressing out over what they cannot eat (food restriction diets). QUALITY IS KEY! :)

Please remember that all these are concepts and starting points within the Nutrition Quickstarter Guide. As with everything, be sure to do more research on your own or consult with your coach!

For more info and for any specific questions and concerns regarding your personal nutrition, check out the MissFit Nutrition Quickstarter Guide or contact me directly! I'll be happy to help direct you on the right path :)

#MissFitTraining

 

Samantha CordovaComment
Ready, Set, MOVE YER ASS!!!!

Focus: Where do you start when you have a goal in mind, whether that's health, fitness, job related, family oriented- anything.... what is the first step?

Here we will get your mind right and get you moving toward those goals!

Welcome to the first blog post ever on the MissFit Training website! WOOT WOOT!
Included is a silly picture of me with the "Go get 'em, Tiger!" pose. 

As silly as it is, this is one of the FUNdamental aspects to creating the lifestyle you want to live. With my clients (and myself), we talk a lot about making realistic habit changes starting from where we are at RIGHT NOW :) 

One of the things that I highly discourage is for my clients to drop everything they currently do and are familiar with, just to try something drastically different. This can be super detrimental to your confidence and can set you back after you burn out on running with that shiny new process you dropped everything for. 

So todays talk has more to do with figuring out:

1) What do you want?

2) Where are you at?

and 3) What IS the next step?

So you decided on a goal. Whatever goal you have in mind, envision the big picture of what that ideal situation would be like. Think of all the details and write it out- put in on paper (or if your fancy, use the interwebz). Use this as your accountability, your reference to your WHY, and your motivation in case you find yourself getting side tracked along the way (because that will happen and that's ok). 

Now that you've written all that out and have a clearer picture on what that even looks like, do the same for where you are currently standing in comparison to your goal. Getting clarity on where you want to go and where you currently stand is one of the most important parts to creating lasting change in your life. Be sure to be just as clear when writing out your current situation as you were with visualizing your big picture goal. 

By performing these first two vital steps you can create the most attainable program plan for yourself with much more confidence and success.

The next step is to MOVE YER ASS! Literally- based on those two vital steps, you can reveal some really simple pathways to get yourself from Point A to Point B. In doing so, you simply have to start moving! You don't have to overthink it, you don't have to pre-plan the entire strategy and game plan- you literally have to dedicate part of your day to completing a single task on that pathway to move toward your big picture goal. 

This definitely seems obvious and simplistic in theory, but who says goal-setting has to be complicated? The point is that you get clarity on what it is that you want and with enough focus, you WILL get to your goals. No matter how slow you feel that process is taking you, remember to #KeepItMovin and CHOOSE to make your goals your reality. 

Let's talk about it! If you have a certain goal that you've been wanting to start on, send me a comment below, an email, a text message, a call and I can help you run through this process and decide on your next steps :) Many of my clients had to come to the realization that I wouldn't just sit here and make them change their life around- I work with them individually to make the easiest changes from where they are starting from. This is where their success is.  So try it out and send me your thoughts! I look forward to hearing your story! 

#MissFitTraining

 

 

 

Samantha CordovaComment