25% OFF!

Want 25% off your favorite Cellucor products?

Uh'vvvv course!

Well, I recently became apart of the Cellucor Affiliate Program!

Click on the banner above

..Order your favorite Cellucor supplements

 ..Type in my code at checkout: COURTNEYG

..You will receive 25% OFF your order

AND

If you create a Cellucor.com account, you will be granted free shipping!

I love Cellucor Whey protein. 

I'll be posting again soon on different ways to incorporate whey protein into your diet other than in a shake. 

I'll also be posting about the product line Cellucor has to offer.

So, click on the Cellucor banner above to get started towards a healthier lifestyle!

 

Don't Wait, Start now!

It's almost Summertime! 

You know what that means? 

Time to dust off that dreadful swim suit!

Say whaaaat?

But, sunshine, sun bathing, and swimming pools should be exciting, not dreadful!

Well, you still have time to get that 'summer bod' you've been dreaming of.

Wait...

That's just it. 

You think you "still have time," so you can put it off just a little longer.

Don't put a time limit on your health.

The time starts now and ends..NEVER. 

No fad diets or 30 day cleanse.

This is LIFE. 

Whatever your fitness goals may be, healthy is what you should strive for. 

Don't compare yourself to others. 

Love who you are. 

Put in the work and results will follow.

Strive for progress not perfection. 

Sometimes we are blinded by advertisements perfect poses, good lighting, and professional photography/editing on social media to where we lose sight of what is really important.

Our health.

In 2013, it happened to me.

 I was one of those people blinded by social media. 

I wanted the thigh gap, protruding hip bones, and the flattest stomach. 

I ate little to no carbs, low calorie meals, and cardio was my bae. 

I wanted to become the skinny stick figure girls I followed on Instagram. 

To me, I was never skinny enough. 

It's a disease. An awful disease. 

And looking back now, I feel as if my case was one of the rather mild ones. I can't even begin to imagine what some girls go through.

Stop comparing yourself to others. 

YOU are your only competition, and you're competing in a competition called, LIFE!

Everyone's body is different and requires different ingredients in order to maintain a healthy cycle. Find what works for you and commit. 

I hope this gets you up and motivated to start your week off on the right foot! Happy Motivational Monday!

If you need ANY help with getting started with your diet or exercise, contact me via Facebook, email, text, however you need to, I am here to help.

Increasing Your Metabolism

To increase your metabolism...

Add these boosters to your daily routine

Eat (a good) breakfast
...just a coffee or a granola bar isn't going to cut it.

Cinnamon
..I put cinnamon on almost EVERYTHING. 

 Lemons ...add to your water.

Cayenne Pepper
...use with CAUTION

 Protein packed meals 
...add whey protein to your diet 

Foods high in fiber
...fills you up faster and helps with burning calories 

Eat smaller portions every 3 hours
...eating smaller meals every couple of hours keeps the stomach happy and metabolism revved up. 

HIIT workouts
..after a HIIT workout, your body still burns fat, increasing your metabolism. 

Water, Water, Water
...drink LOTS of water throughout the day to boost your metabolism.   
 

 





 

Monday Motivation

Yeah, it's Monday again...

...but let's not have that kind of attitude!

I actually love Mondays.

It's leg day. 

It's the beginning of an awesome week.

We have gorgeous weather.  

Just because it's Monday doesn't mean you have to stop living it up. It's how you choose to live it up. 

Set and demolish goals, make healthy choices, maintain positive vibes.

Remember,  you're only competing with yourself.

 "Comparison is the thief of joy." Guilty. 

Instead of comparing yourself to others....

Feed off their drive and determination and let it create the motivation you seek.

 

 Inspire others.

 

Always have faith.

I want to inspire people. I want someone to look at me and say, "Because of you I didn't give up."

Tip Tuesday- HITT

 HIIT Workouts

HIIT= High intensity interval training

-Incorporates intense cardio/lifting with short recovery segments.

-Increases your metabolism which causes your body to burn fat even after leaving the gym.

-You will increase the strength of your heart and cardio abilities when pushing the heart rate beyond a regular cardio routine.

-Blasts of intense exercise mixed with short recovery segments, causes oxygen 'debt' and leads to EPOC, or "excess post exercise oxygen consumption."

 -In EPOC, your body is restoring itself back to pre exercise state. Your body is basically consuming oxygen at an elevated rate which causes your metabolism to rev up and burn fat. 

Tip Tuesday

Benefits of Coconut Oil

*Increases energy and burns fat

*Kills bacteria and viruses 

*Weight loss

*Curbs appetite

*Lowers blood cholesterol

*Hair growth

*Moisturizes skin
*Removes toxins (oil pulling)

IIFYM

Hey FitFam!

Hashtag bodybuilding, hashtag fitness, hashtaggggg

....Yeah, little too much but HEY, just trying to get you motivated!

This post may look familiar, well, that's because it is. I took my last post from my old blog and edited the ish out of it.

Now...

Let's talk about this craze, IIFYM real quick.

Okay, so what is IIFYM? *Disclaimer: I am in no means a personal trainer (I wish), nutritionist, or licensed in any area of fitness, so take proper precautions and seek a doctor/CPT before starting a new workout or meal plan.*

 Ok, now that I got that out of the way...

IIFYM is, "If It Fits Your Macros." Basically you fill out personal information on the website, (age, sex, height, weight, and even how many times you workout a week), then you choose your goal, (lose weight, bulk, or maintain). The IIFYM calculator then calculates your daily intake for protein, carbs, fat, fiber, and calories according to your goal. The "rule" is you can eat whatever you want throughout the day, as long as you do not exceed those calculations. 

I don't know how I feel about eating poptarts and oreos any day of the week other than weekends.....
Sayyyy whaaaat?

*CG Note*

 I'm a very routine person. I like to eat healthy (little to no cheats) during normal business hours. I enjoy it actually.

I have multiple cheats throughout the weekend, but I also get my workouts in. As of now, Sunday is my rest day. Weekend treats are something I look forward to. I like the idea of reward. When Friday night rolls around, it feels rewarding to say, "Heyyyy, let's get sushi and fro-yo tonight!"

*CG Note*

I counted macros for about 3 solid weeks (not including weekends). It's a lot of work if you use a variety of ingredients. I would write down every single thing I ate, then calculate to make sure it "fit." I thought I was eating enough within each macro category. Boy, was I wrong.

I entered in all my information, how often I exercised, and my goal. My macros came out to 2,352 calories, 341g carbs, 130g protein, 52g fat, and 26-33g fiber a day. Within the first couple of days and without changing my eating habits, I noticed my problem areas.  My carb and protein intake was entirely too low, I was taking in too much fat, and my calories were substantially lower than 2,300.

Basically, IIFYM opened my eyes to a whole new perspective of eating. I learned that in order to meet my goal, I was going to have to EAT. Or.. eat more. And Yes, it's a lot of work to write down and count every single thing you eat or [[track your macros]], but if you want your goal bad enough (and you want to have your favorite treats any time, all the time), you'll make the commitment! OR, you can just eat the same ol' boring thing everyday. Some of the dessert recipes I make throughout the work week, I write down the ingredients, so even then, I'm kind of tracking the deliciousness I consume during the week.

So, I'm going to try and include the macros on some of the recipes I post. It'll help those of you who want to try IIFYM or who are already counting. The recipes with multiple ingredients will be more of a close estimate rather than exact. Sometimes, I toss in a little less or a lota more of certain ingredients depending on my taste buddies. So give yourself some macro wiggle room when it comes to my recipes!