Categories
Life Hacks

Meal Plan like a Pro

I have mastered a pretty great strategy for getting groceries in an organized manner while saving money as well. When we stay organized, it’s much easier to eat healthier and save precious minutes out of the day. A lot of meal planning strategies out there plan for you to eat the same dang thing for lunch everyday on Monday… chicken and broccoli. On Tuesday…chicken and broccoli. Oh yea it’s hump day what are we having?… chicken and broccoli. 

What we know now about nutrition is it is important to get a wide variety of nutrients. This means mixing up the vegetables you eat and mixing up your protein sources, and your grains etc. Yes it may be easier to eat the same thing all the time but mixing things up can be quite easy as well. 


This is how I meal plan and what my time strategy looks like.

Every Two Weeks:

The big grocery haul:

Every two weeks I believe is doable to get a big load of groceries. Make sure you pick a time when you HAVE the time to browse and make sure you get everything on your list (more on the list below). This haul is going to include 2 weeks worth of your proteins plus all the produce and other list items you will need for the week.

Here is what is normally on my list for proteins (depending what’s on sale):

4-5 packs of ground turkey

1-2 big pack of chicken breasts 

Large flat of eggs

2-3 large cartons of egg whites

1-2 packages of turkey bacon

Big pack of deli meat (nitrate free)

Here are things I sometimes buy to mix it up:

1 big chuck roast

Fish

Chicken thighs

Package of frozen shrimp or shrimp ring

Extra lean ground beef

Once you get home portion out your meats into what you would use for a single meal. Then decide what you will use before it expires and throw everything else into your freezer or deepfreeze.

Every Week:

Meal Plan – write out on your calendar or day planner what you will make for a big meal each day of the week (based off what meat or protein you have). Write out things you might want to bake or any snack ideas you have in mind. Then write out some ideas for lunches. Take into consideration if you will have leftovers to bring or not. Make a list of ingredients you will need for each recipe and write out the rest of the groceries you need (oils, spices, bread etc). This process should take half hour MAX. If you need inspiration for meals pull out your cookbooks, visit pinterest, or look at all the yummy recipes on my site. 

Shop – Once or twice a week for groceries. Using your list. Buy more produce then you think you need (you’ll end up consuming more of it) and check your produce well at the store. Buy on sale produce to save money. 

Food Prep – Go through your produce and decide on things you want to snack on and cut those up and put into containers. **If you end up with produce that’s going to expire at home prep it/cut it up and freeze it! Most produce items freeze well. Cut up veg you know you will need for the next day such as stir fry veg or potatoes. Store these in containers in the fridge for an easy grab and cook. 

Everyday: 

Think a day in advance for meals especially if you know you will be busy the following day. Pull out things from the freezer you need for tomorrow. Prep tomorrow’s produce the night before and store in containers so it’s all ready to cook. This avoids getting hangry and eating whatever is available. If you have a busy couple days prep two days in advance so your ready to cook. Utilizing a slow cooker as well is great for busy days.

Remember your lunches. Make them the night before and if it’s a meal that’s not going to go soggy or bad make a few at one time so you have 2-3 lunches ready all in one night. A few examples are cold deli meat wraps, containers of berries, yogurt parfaits (granola on the side).

Check your expiry dates or check on the produce in your fridge. If things look like there going to spoil soon push the meal you were going to cook those “on the edge” items to the next day. Or you can cut up/prep and throw into the freezer.

In Closing

At the end of the day what makes things easier is planning and writing down your ideas. Making lists. Buying things in bulk. Planning the night before or in advance. It may seem to take more time but if you trust the process and stay consistent with planning and organizing it will actually SAVE you time. Especially when you master it. But mastering anything takes practice. Hope you find this information helpful!

Frecklefit

Categories
Recipes

Squash Mac

It can be hard sometimes to cook healthy meals that the whole family will enjoy. This means it can be even harder to stay on track with your fitness or health goals. We often forget to put ourselves first before everyone else in the room. But I’m here to say it IS possible to please your family AND stay true to you. 

I created this recipe back when I was trying out a dairy free diet related to some skin issues I was having. This experimental stage allowed me to get creative with my meals trying to add in the creamy textures that dairy brings. One of my favourite discoveries was the use of butternut squash. When cooked just right it is creamy and has amazing flavour. 

Because my boyfriend isn’t a huge butternut squash fan I would plan a regular meal for him and cook up things using the squash for me. One day he requested Mac and cheese. While there are a million and one Mac and cheese recipes out there there is nothing quite like what I ended up with. It’s an amazing recipe which is so healthy and flavourful. Also completely dairy free.

For all those out there crushing their fitness goals and providing for others… This recipe is for you! 

Serves 2

Calories per serving 450

Fat 14g

Carbs 67g

Protein 28g

3 oz dry brown rice pasta

200g ground turkey (cooked)

2 tsp extra virgin olive oil

4 cups raw butternut squash

1 package of Broccolini (2 cups chopped)

Salt and Pepper

1-2 tsp garlic powder

1-2 tsp onion powder

2 tsp dried parsley

1 tsp seasoning salt

Preheat oven to 425

Boil pasta in salted water. Dice butternut squash. Pour olive oil over diced squash add salt and pepper and mix to coat. Bake for 30 minutes. Dice Broccolini. Toss in a little drizzle of olive oil and seasoning salt. Bake for 15 minutes. While the veg is cooking brown your ground turkey. Add salt, garlic powder, onion powder, and garlic powder. Drain your pasta once cooked. In a large baking dish mix pasta, turkey, squash, and Broccolini. Season with pepper and toss. Bake for five minutes just to warm through. Can add cheese if desired or seperately for your cheese grazed boyfriend!

Hope you enjoy!!

Frecklefit

Categories
Hard truths

What Happened to my Day?

Today I had a below average day. I haven’t had a below average day in a while and surprisingly it was one of my days off from work. I normally always treat my days off as holidays and appreciate them so much because I don’t have very many. But today I felt very unenergetic, not really motivated, and less enthusiastic then my normal self. It wasn’t like anything specifically bad happened. I did have a small list of things to do today which I did do… But without the spark or energy that I usually have. As I lie here at 10 at night analyzing why it seemed so crappy I realized a few things.

The days that I go to bed the most fulfilled and happy are days that I have accomplished a lot, days I haven’t had time for my phone, or days that I have kept busy and feel worthy of a relaxing night. I’ve been working on a lot of self made projects that I just didn’t feel like doing today one ironically being writing a blog. I find it hard to stay self motivated sometimes when my cozy bed is calling my name. I’ve noticed when I’m working or have a lot to do I feel like I really appreciate the hours in a day and it helps me stay driven. 

I’m really feeling grateful for having a full time job. I don’t know how blah my life would be if I had too much free time and I feel keeping busy is ironically the only way I keep my mental drive.

So another problem with today is that I didn’t take any of my tons of spare time to meditate. I made a promise to myself to meditate everyday since discovering how amazing and motivating it really is. 

So again here I am realizing today I started the day out with breaking an important promise to myself. I spent way too much time on my phone scrolling through Instagram. I was way too indecisive in what I wanted to do and really didn’t grasp the day for all it was. I wasn’t mindful enough today and I didn’t practice enough gratitude today. There. I feel better!

Writing things down can really help. Analyzing a shitty feeling can really make you come to important realizations. It’s important to feel what your feeling but it’s equally important to work on yourself along the way. We need to actively work to make tomorrow better than today to continue to move forward and make progress. Nobody can keep yourself in check better than you! 

I’m so ready to bring on tomorrow!

Frecklefit

Categories
Exercise Life Hacks

How to Utilize Vacation for your Fitness Goals

In order to progress, fitness and conditioning, wise our bodies need progressive overload. Progressive overload is “the consistent adaptation of our fitness regime to increase intensity and /or difficulty in order to avoid plateaus”.

If your routines or regimes are always the same you will get the same results and potentially even move backwards in your conditioning related to metabolic adaptation. Our bodies are very smart and they will adapt. Our muscles have memory and learn and grow easily at first; therefore we need to constantly keep them guessing. Mixing things up is necessary in both exercise and nutrition. 

When it comes to nutrition we don’t use the word progressive overload but rather metabolic adaptation. So if you consistently eat the same caloric amounts you will continue to maintain what you have. If your regularly eating too much your body will gain weight. If your constantly eating too little your metabolism will eventually adapt and slow down to hold on to those calories for “survival”. There is a very fine balance especially if you want to make positive changes to your body.

It can be quite frustrating to feel as though you work hard everyday and follow your diet everyday and not see results. What we have learned through research and science based studies is that we need to mix things up and trick our bodies and metabolism so they do not become complacent. Our very DNA wants to maintain and stay the same and every individual has a weight and physique that their body is comfortable with. The body will adapt to maintain this comfort zone.

So when it comes to vacationing we can use this whole process to our advantage. The key is to work hard before AND after your much needed time off. At the end of the day consistency and resilience are the name of the game. 

Once you have a vacation or set days off it is important to start planning your exercise regime around those dates. 1) First off you must either set a goal or have an idea as to what is important to you. Do you have goals to lose weight? Goals to build muscle? Or even goals to maintain your physique? If none of these goals are sounding great to you and you want to just enjoy and splurge on your vacation, that’s okay too. Just make sure your going to do what’s consistent with what you say and what makes you happiest.

Next you must look at your timeline. How long is it until vacation? 

My general rule of thumb is to do a 5-6 week exercise regime before mixing it up to something different based on goals. 2) So plan your programs accordingly or seek out a personal trainer and notify them of your vacation so they can plan according to this. 

For nutrition based on your goals you want to work with your metabolism. 3) If your goals are weight loss OR maintenance make sure your eating at a calorie deficit prior to vacation. 

Plan to work really hard especially two weeks out from vacation. Get to the gym and work at high intensity. Keep your nutrition on point. Continue to remind yourself that you will enjoy vacation just that much more when you feel you earned it. 

When the big day has come your vacation is going to act as your diet break. Keep in mind how long you are vacationing for. You don’t want to completely fall off the wagon or reverse all your hard work because that can be super taxing on your mental health. Your vacation can be used to “mix things up” just as I explained before. We can give our bodies and muscles a break from the heavy training. We can give our metabolisms a little boost by consuming more calories than normal. 

I suggest to still be conscious of how your diet is going to make you feel. You want to feel guilt and shame free but you want to treat yourself as well because you earned it. Consider what treats are going to be worth it and what’s going to make you feel your best. I wouldn’t suggest completely bingeing and splurging on anything and everything because again we want to keep our mental health in good shape as well. Because I do flexible dieting on vacation I non strictly track my calories and protein just to give myself an idea of how much I’m eating and staying consistent with my protein intake.

If your vacationing longer than one week it might be a good idea to have a separate plan to introduce exercise back in after the first week or continue to do some form of exercise here and there just for your mental well being. There’s a lot of great bodyweight workouts or workouts using minimal equipment out there. Even planning to do a little cardio here and there can prevent a depressed state upon return to real life.

When returning from vacation it’s important to get back into a regular exercise regime with hopefully some new motivation. It’s not easy and it takes resilience on your part but remind yourself you are worth being taken care of. You deserve to feel your best and exercise is the BEST medicine. Get back into a good diet and give your body what it needs to meet your goals. And most importantly keep crushing it!

Frecklefit

Categories
Recipes

Chocolate Banana Crunch Pudding

So I kind of have a peanut and nut allergy… I won’t say it’s been a super big struggle my whole life because I don’t know a world where I could eat nuts. It would be so much worse if I could eat them and then suddenly couldn’t one day. But I’ve lived my whole life not having peanut or nut products. Can’t say a Reece pieces doesn’t look DAMN good butttt it is what it is.

I’ve been very fortunate in my lifetime that they’ve come up with new nut replacements such as sunflower butter and my favourite wow butter! Wow butter is made from toasted soy and I LOVE it although most people who can actually eat peanut butter say it’s just not the same.

I have to get creative sometimes and often bake with wowbutter replacing peanut butter in recipes but what I’ve always missed is that crunch factor. I’ve had crisp rice chocolate bars which I’ve enjoyed in the past. But because I’m now a pretty big health nut (no pun intended) I always like a good challenge in the kitchen to recreate unhealthy things into healthier versions.

Here is my latest masterpiece and wow is it ever fricken good! I’ve used buckwheat grouts for my crunch factor. This recipe is macro friendly too if eating instead of a meal. If you flexible diet like I do then there’s no reason why you simply could not enjoy this delicious creation instead of dinner. Probably healthier than what most people would eat for dinner anyways!

It’s got a good amount of iron, potassium, Vitamin A, Vitamin C, and calcium. Oh and also got 7 grams of fibre to boot. Here is our macronutrients breakdown:

Calories 427

Fat 9.8 grams

Carbs 64.6 grams

Protein 28.6 grams

Recipe:

1 medium to small sized banana

1 tsp coconut oil

¼ cup buckwheat grouts

1 scoop chocolate protein powder

Cold water to mix

In a small mixing bowl add protein powder. Whisk in cold water slowly until you get desired pudding texture and set aside.

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In a pan heat coconut oil on low to medium heat. Toss buckwheat in oil to coat and heat until slightly toasted (should be moderately crunchy). Cut up banana into slices and stir into buckwheat cooking until heated through.

Pour pudding into serving dish and add banana buckwheat creation on top!

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ENJOY!

Categories
Recipes

Jicama

Image result for jicama

Jicama also known as the Mexican turnip is an edible root vegetable native to Mexico. It’s tough outer skin when peeled holds in a juicy interior that is slightly starchy. It is extremely versatile and can be eaten raw or cooked. My favourite way to eat Jicama is to crisp it up in the oven and use as chips or fries.

Jicama is considered a superfood and is so incredibly healthy. It’s packed with fibre, nutrients and antioxidants. Some of the nutrients in Jicama include Vitamin C, folate, iron, magnesium, and potassium. Foods high in antioxidants can help repair cell damage which helps protect against cancers.

It has a considerable amount of soluble dietary fibre which aids in heart and digestive health. One cup has a whole 6.5g of fibre. Eating a diet rich in fibre can help with weight management in more ways than one. Fibre rich foods are more thermogenic meaning it takes more energy for your body to break it down therefore giving your metabolism a boost. It also aides in keeping your gut happy benefitting your digestive tract.

Here are two awesome Jicama recipes I have created. Cooking with jicama is a great way to include more fibre into your diet.

Jicama Fried Rice

Serves 4

Calories per serving 260

Carbs 51g

Protein 10g

Fat 3g

Fibre 12.6g

1 jicama peeled with vegetable peeler

1 can of chickpeas rinsed

½ cup brown jasmine rice

1 large zucchini or 2 small (about three cups diced)

1 tsp extra virgin olive oil

1 cup low sodium chicken broth

1 tsp seasoning salt

½ tsp cumin

1 tsp garlic powder

1 tsp onion powder

1 tsp chilli powder

1 tsp paprika 

In a large skillet pan add EVOO on high heat. Once jicama is peeled dice into tiny hashbrown size cubes. Throw into pan with oil and toss to coat. Cook on high until starting to brown then add seasoning salt and stir.

Add drained and rinsed chickpeas to the pan and continue to stir on high heat until chickpeas heated through and slightly crisp. Pour in chicken broth and sprinkle raw rice in. Cover turn heat down and simmer for ten minutes until rice al dente. 

Uncover and turn heat back up. Pour in spices except paprika and stir constantly on high heat until everything crisps up. Stir in zucchini and paprika at the end until zucchini heated through.

Can use as a side dish with some beef skewers or as a main meatless dish.

Jicama Chicken Nachos

Serves a small crowd

Calories per entire dish 1688

Carbohydrates 107g

Protein 178g

Fat 69g

Per serving if crowd of 4

Calories 422

Carbohydrates 27g

Protein 44g

Fat 17g

12 oz chicken breast

1 jicama 

2 bell peppers

1 tbsp extra virgin olive oil

1-2 tsp seasoning salt

1 tsp garlic powder

1 tsp paprika 

1 tsp salt

1 tsp dried parsley 

Peel jicama. Cut into chip size pieces as thin as possible. Toss with 2 tsp olive oil and seasoning salt. Place on baking sheet making sure all pieces are directly flat on sheet. May need two baking sheets. Set oven to 400 degrees and bake for 20 minutes. Flip each individual chip and bake for another 15-20 minutes. 

While Jicama chips are baking prepare chicken. Season with garlic powder, paprika, salt and parsley. Slow cook throughout day, cook in instant pot, or grill and dice chicken. I find shredded chicken to be best fit for spreading over nachos.

Cut and slice bell peppers length wise. Throw into pan with 1 tsp olive oil and saute on high until slightly carmalized. 

Once chips are done (optional to add cheese not included in macros) top with chicken and peppers. Bake for another 5-10 minutes until all toasty and if adding cheese it’s melty.

Optional toppings: Cheese, Jalepenos, black olives, onions, pineapple.

Serve with salsa and/or sour cream or greek yogurt

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*Picture shows half loaded with cheese for boyfriend and other half macro friendly for me!*

Categories
Life Hacks

Flexible Dieting

In my opinion, flexible dieting is one of the most sustainable ways to eat while staying consistent with your long term health goals. It’s non restrictive and allows for a wide variety of food options as a matter of fact any food is fair game!

Flexible dieting is where you count the amounts of macronutrients you eat and aim to hit certain numbers in a given day. There are three macronutrients which are proteins, carbohydrates, and fats. Everybodies macronutrient daily numbers should be individualized based on your goals, body weight, lean body mass, age, and gender. While it may seem frustrating or down right annoying to count your intake, it is by far the most efficient way to “diet” or eat in order to achieve your fitness or potentially weight loss goals. 

If you can commit to counting your intake religiously for a good year by making it a habit you will then find it becomes second nature. You will start to become an expert at how many calories are in this? Or how much of this item is too much? How can I balance this delicious ice cream cone into my day without the guilt of over eating? I promise you will begin to feel like you have good control over what and how much you can eat that makes you look and feel your absolute best. And hit those goals of course!

What tends to happen when people try out a new fad diet is they begin the diet no problem. They last maybe a couple weeks, sometimes a month, or sometimes even a whole year, then the diets over. Yes maybe they lost some weight but the diet was too much and not sustainable therefore they go back to their old habits. Guess what comes back with the old habits? The weight. This happens too often and people are tricked into trying these miracle quick fixes to lose weight. 

There is no magic as much as we want to believe it. There is no quick fixes. Sustainability is the key. Not the magic key. The key. 

With flexible dieting you can essentially eat whatever you want. You can’t eat how MUCH you want because portion control is always important but whatever food items you enjoy the most. As long as it all fits into your daily macronutrient count. 

The problem though with eating only sugary, empty calorie foods with low micronutrient content is that it does not fill you up and it does not give you all the nutrients you need. Yes you can squeeze in a daily treat or two but to only eat junk is not sustainable either in the long run. It’s also important to eat a sufficient amount of protein and fibre in a day. Our bodies crave nutrients and a lot of our bodily systems rely on specific vitamins and minerals to function properly. Therefore eating a diet with a wide variety and diversity of nutrients is best! No food is off limits.

To figure out your macronutrient count for day to day I suggest seeking out a professional who is trained in this area. There are plenty of calculators online but these will be more rough estimates. There’s nothing wrong with trial and error as well. You can set your macros and try it out for a couple weeks. If your not feeling your best or happen to gain some weight maybe scale your numbers back a little bit. It’s always going to be a journey and not a race.

It has taken me sometime to get my numbers just right and my numbers are just for maintenance so not looking to lose or gain any weight. I’ve been able to stay pretty stable at the weight I am for quite some time and I feel great too. I have set my numbers a little lower than maintenance to rule in days that I may over indulge or have a social event therefore it minimizes my risk of overeating throughout the entire week. Here is an example eating day for me with my individualized numbers.

Calories 2000 – Protein 110 – Carbs 234 – Fat 69

Meal #1 —403 Calories

 2 pieces of whole wheat toast

2 over easy eggs

2 pieces of deli turkey

1 handful of spinach

Carbs 44.7 Fat 14.8 Protein 30.2

Meal #2 —367.5 Calories

3 oz Grilled Chicken

4 cups romaine lettuce

100g baby tomatoes

50g cucumbers

1 tbsp homemade Cesar dressing

½ whole wheat naan 

Carbs 34.4 Fat 15.5 Protein 22.4

Meal #3 —342.5 Calories

½ whole wheat naan 

3 oz grilled chicken

2 birthday Oreo cookies

2 frozen dates

Carbs 44 Fat 11.6 Protein 21.9

Meal #4 —427 Calories

Banana Chocolate Crunch Pudding

1 medium banana

1 tsp coconut oil

¼ cup buckwheat grouts

1 scoop chocolate vega protein and greens

Carbs 64.6 Fat 9.8 Protein 28.6

Meal #5 —-355 Calories

2 Gluten free blueberry eggo waffles

½ cup blueberries

1 tbsp wowbutter

1 boiled egg

Carbs 47.8 Fat 14.4 Protein 9.1

Total Calorie Count for the day 1916

Total Cabrohydrates 233g

Total Fat 65g

Total Protein 112g

These are example foods from a day of eating for me. I’d like to reiterate that these are my individualized numbers based on my goals, weight, lean body mass, age, and gender. And that everybody’s numbers will be different based on these categories. For help finding your macro nutrient numbers seek out a professional to do so! (DM or e-mail me through my contacts page if interested in my services to find your numbers).

Hope this is a good reference and I hope I inspired you all to start eating what you want and to throw those fad diets out the window!

Much Love

Frecklefit

Categories
Exercise

Why Exercise?

Contrary to popular believe looking good isn’t the only reason to exercise… There are many reasons to exercise and I’m going to lay them out here for you. As a registered nurse I see tons of people with multiple health issues that could have been prevented or fixed by the magic of movement. I’m hoping there will be enough reasons here to convince you or even remind you why you exercise in the first place.

Exercising is really choosing to be selfless by taking care of yourself so you can, in return help others. Just like on a plane with low oxygen we put our mask on first then proceed to help others. Exercise is showing you are dedicated to your health and the well being of yourself. Exercise shows discipline and hard work. Exercise creates self worth and self confidence by breaking barriers and achieving things you never knew you could. It’s truly the best self care out there.

Cardio

Strengthens the heart, cardiovascular, and respiratory system. By reducing our resting heart rate we cause less wear and tear on the cardiovascular system. This is important for our future health as the aging process tends to wreak havoc on our heart and vessels if not treated properly. Exercise normalizes resting blood pressure lessening the stress on the arterial and venous walls and improves heart efficiency allowing you to perform everyday activities with greater ease. This in turn increases your quality of life giving you more spark and energy from day to day.

Cardio can decrease body fat which reduces the risk of major life threatening diseases one being diabetes. Decreased body fat increases cellular sensitivity to insulin which helps regulate blood sugars which lowers the risk for type two diabetes. Majority of the time type two diabetes is self induced by not exercising or eating properly. Cardio can help burn body fat off reducing this risk or even reversing the chronic disease in it’s early stages.

Cardio can increase HDL cholesterol and decrease LDL cholesterol which reduces the risk of plaque formation in the blood vessels and hardening of the arteries which could lead to stroke or heart attack. HDL is the good cholesterol in our bodies which aid in cleaning and riding our vessels of plaque formation. LDL is the opposite which in high amounts can cause serious risk to our health.

Resistance Training

Resistance training promotes joint stability and increased strength in connective tissue which decreases your chances for injury. Injuries can really weigh you down and put a damper on life. They can restrict you from doing the little things you want to do in a day. Restrict your ability to excel at work. Or even cause you a lot of pain and discomfort. The most common locations for injury are our joints. Resistance training can really help decrease the risk for injury to these areas and is especially important if performing high impact cardio such as running. It’s important to incorporate both forms of exercise for this reason.

Resistance training increases muscular strength which allows you to perform everyday life activities with greater ease. Playing with the kids at the park, hauling groceries in from the store, doing lawn or yard work. All these things and more are tasks we do everyday. With increased muscular strength we can perform activities like these easier increasing quality of life.

Resistance training strengthens bones which helps reduce injury and risk for osteoporosis as you get older. Bone health is often something overlooked or not talked about often. It creeps up on you as you age and before you know it you have an issue you never knew was being slowly created through poor habits. It’s just as important to think about our bones as it is to think muscles and cardiovascular health. Luckily by strengthening muscles through resistance training we are simultaneously improving strength in our bones as well.

Resistance training increases muscle mass and decreases body fat creating a leaner physique which causes the body to burn more calories at rest to sustain the increased muscle. One of the biggest markers of optimal health is the amount of body fat we carry. Increased body fat puts us at more risk for chronic disease and poor health. By working on decreasing body fat you will be increasing your quality and quantity of life.

Resistance training helps to increase resting metabolism which helps with weight management. Cardio helps shed fat while resistance training helps build lean tissue. The more lean tissue you have the higher your metabolism is which aids in keeping fat off our bodies.

Resistance training improves core strength and back muscles which improves posture and stability and reduces the likelihood of back pain. Again this is on the lines of injury prevention which helps increase our quality of life. So many people suffer from back pain. By having a strong core it gives your body a strong support system especially for your back. This will help with daily grind duties such as cleaning, bending over to pick things up, hauling groceries, work type tasks depending on your job etc. With a strong back you can go longer, harder, and be more diligent with your life!

Resistance training improves balance, coordination, and agility which makes all movements in daily life easier and safer. Again prevents injuries from occurring.

Overall Exercise and Movement

Improves body image and self esteem boosting mental health and self image. The effects of exercise and movement on mental health is incredible. Our mental health is the most important thing we need to be constantly taking care of and putting time into. It really allows us to help others more and give more when we take care of ourselves first.

Reduces depression and anxiety improving outlook on life making all activities more enjoyable. Exercise really helps with achieving a healthy mindset. The endorphins that flow while exercising create positive energy in the brain. Exercise can be the best medicine when feeling down or depressed. Yes it may not solve everything but it’ll help even in the slightest.

Assists in stress management and gives people a positive way to deal with stress improving overall quality of life. Stress can really wreak havoc on our bodies and mind with increased cortisol levels and negative energy. Exercise is a great way to deal with stress without turning to substance.

Summary

Everyone should be exercising. I know its cliche but exercise is the BEST medicine. I speak a lot here about quality of life and that’s really all it comes down to. Wanting the best quality out of your life that you can because you only have one life to live.

Categories
Life Hacks

History of Frecklefit

Welcome to my official blog! So excited to have you here and equally as excited that I get to share tons of great information on health and fitness with you all. Health and fitness to me involves mind, body, and soul. Therefore I want to dive deep into ALL aspects of being a healthy happy human being.

I created frecklefit at the end of 2017 as an instagram account. What lead me to start a fitness account was a mental shift that I had experienced earlier in the year. It started with wanting to lose 5-10 pounds simply because I wanted to start to look the way that I felt. So I started educating myself on how I could achieve this goal (exercise and nutrition).

I soon discovered that the way that I felt could be improved as well. I had never realized before that I wasn’t living up to my potential. I had never realized my confidence wasn’t up to par with what it should be and most of all I never realized that I could do and be anything that I wanted to be… I used to feel which I know many other people feel, that I had to pick between “having fun” and “being healthy”. I discovered and learned that you can have it all.

It was through reading and learning that I felt this amazing empowerment and seeing myself grow and move forward rather than being complacent with my life. I knew I was on to something bigger and better than I ever imagined and I truly want to help other people see the bigger picture as well.

I started sharing information that helped me grow. I had tons of new knowledge, workouts that kicked my ass but felt amazing, and new ways to eat healthy without the restrictions and guilt I always use to feel. I want to share everything. Because I want people to feel about themselves the way I feel about the new me.

The Old Me

March 31st 2017

What gets me the most about this picture is my face… I can look into the eyes of me from 2017 and remember that girl. I can say that the new me has changed significantly since then. 

From the eyes of me in this picture I will say that I was getting pretty bored with life. I felt I had nothing left to achieve because I have a nursing degree and a good paying job. I came home at the end of the day and yes I did exercise but I didn’t fully enjoy it. I ate whatever I wanted and enjoyed cooking but often felt food shame and guilt at the end of the day. I watched a lot of TV and movies and often smoked weed to shut my brain off as it was too loud with irrational thoughts. I was not super confident with my body and felt like my body should look better because I had exercised regularly. I drank alcohol to spice up what always felt like a boring day off from work hoping it would lead to some fun ideas. I hated flossing (the teeth kind) and vowed I never would because I go to the dentist often enough lol. I bought myself cheap things to save money and would never fathom shelling out money on health products or educational courses to invest in myself. I figured my next step in life will be to get married and have kids.

Me Today

September 19 2019

It’s 2019 not quite three years later… Life is busy and I’m always on the move. I currently have three projects going at once plus I now work full time as a nurse. I have so many goals and dreams that it scares me that I will run out of time. I am killing it in the gym and am obsessed with working out and how it makes me feel. I am highly organized and have a great system for buying healthy foods and prepping. I am an amazing cook and am devoted to eating healthy 80% of the time. I indulge every single day on something sweet or savoury that is not considered “healthy”. I have zero food shame. I am an expert at knowing what is in my food and how much will be enough to satisfy me. When I’m not at work I am walking my dogs, at the gym, reading, or writing. I also meditate daily. I am currently working on my first book AND a cook book. I am a certified personal trainer and did the course out of pure enjoyment of learning. I am so confident in my body but more importantly in who I have become. I rarely drink alcohol but when I do it’s to celebrate something special and I never over do it because I made a promise to myself that hangovers will never be apart of my life again. I treat vacations or days off as time to regroup and get creative and motivated for new ideas. I floss every single day (teeth and the dance sometimes to for fun)! I buy myself good quality things that will last longer periods of time and often invest in myself when buying things. I get collagen protein delivered to my door every two months and use it often in my coffee to make the BEST creamy protein coffees at work. I have no clue what my next step in life will be but I know it’s going to big and amazing.

If I can help or inspire at least one person per post at a time in their life where they may need it then all the sharing I am doing will be so worth it for me. What started out as a recipe and workout account has turned into so much more for me. While ideas for workouts and recipes are great; I love honing in on the mental aspect of fitness because at the end of the day it’s what makes or breaks us.

Hope you enjoy my posts and become inspired to grow and learn just like I did!

Much Love!

Frecklefit