@vanessa.fitness Keeping ALL these workout sets!! #workoutsets #founditonamazon #leggingsset #fitnessfashion #workoutwear @amazonfashion ♬ Me Too - Meghan Trainor
Best Amazon Swimsuit Haul for Summer 2022!!
Saturday, March 5, 2022These are the cutest affordable suits I found on Amazon for this summer!!
Which one do you like best?
@vanessa.fitness Who’s going someplace warm for Spring Break? #swimsuithaul #bathingsuithaul #bathingsuitshopping #founditonamazon @amazonfashion ♬ Love You So - The King Khan & BBQ Show
When I "quit" dieting
Saturday, February 26, 2022The A-HA moment
In 2019, I traveled to France and Italy, and ate ALL the bread, cheese, pasta, pastries, and drank lots of wine. I deliciously enjoyed myself.I've done ALL the diets!
I got tired of it all
What I started doing
Threw out the diets
Mindset and Identity Shift
Threw out the scale
How I eat
The Result
What helps with my workout motivation
Thursday, February 24, 2022
@vanessa.fitness Reply to @wickline75 Have you tried pre-workout? #workoutmotivation #preworkworkout #motivation #homeworkout #fittok @rspnutrition ♬ Work Bitch - Britney Spears
I love to take a pre-workout to improve my energy levels and my exercise performance, especially at 51 years old, I am not a morning person, and I workout at 6am! I wanted a pre-workout that both tasted great and didn't leave me jittery, and overstimulated.
Some preworkouts taste good but don't produce results, and some don't taste very good but don't do the job. Some of them have too much caffeine and your face goes numb! But AminoLean is the BOMB! Gives energy without the jitters. The fruit punch is my favorite flavor.
In addition to energy, AminoLean also provides amino acids to help my muscles recover and even helps with weight management. It's like a friend with benefits....but instead a preworkout with benefits!! HA!
I love expensive leggings like Lululemon, Alo, and YogaFit brands, but my wallet does not! When I found the HeyNuts leggings on Amazon, I fell in love. Buttery soft, supportive spandex, high waisted, these leggings are a dupe for my favorite Lululemon WunderUnders, but at a third of the price.@vanessa.fitness Seriously BEST LEGGINGS EVER! #leggings #leggingsoutfit #lululemondupes #founditonamazon @amazonfashion ♬ Sweet Dreams - Trinix
You may not have heard about the Lululemon WonderUnder leggings. If you've tried or heard about Lululemon's most popular Align leggings, they are designed to be a second skin, to have a "naked" feeling. Well I don't know about you, but at 51 years old, I don't want a "naked" feeling, I want some compression in my leggings to support me and suck me in! That's what the WunderUnders do, and THAT is exactly what the HeyNuts leggings replicate!
The HeyNuts are the affordable legging I've been waiting for! They are made from a buttery soft material, they suck you in and have a bit of compression, but are still comfy and easy to move in. I feel very supported in them but they’re not restrictive. I wear a size XS and like the 25" length - they hit just below my ankles (I’m 5’3” for height ref). The fabric has a soft feel, they’re cool to the touch, and I don't have to tug at them or pull them up. They stay put all day. I can wear these for literally any workout and feel great in them and I can also wear them in a casual setting. Overall, these are my favorite because of the soft feel of the fabric and the supportive, sucked in feel!
I've tried so many "dupes" leggings brands, and most of them don't have as much support to "suck in" the parts I want supported, don't wear well and feel thin and cheap. The HeyNuts deliver all of these qualities, and come in so many colors, patterns, different lengths (23", 25" and 28") with or without pockets, and have I mentioned how soft they are?!
How to Calculate "Calorie Deficit"
Saturday, September 25, 2021You've probably heard by now that if you want to lose weight, you have to eat in a calorie deficit. But what does that mean? Does it mean eating 1200 or less a day? That's what calorie trackers like MyFitnessPal told me. Does it mean restricting certain foods or entire categories of foods? That's what a low fat diet, or Keto diet, and many other types of diets do.
I don't follow any specific diet, and only use a calorie tracker app every once in a while to calculate the calories in any new foods or recipes I'm eating. Following a moderation approach, eating nutritious foods I enjoy and treats, in a slight calorie deficit, has worked for me and my clients to lose weight.
To calculate a true calorie deficit, most dietitians will use the Harris-Benedict Equation calculate BMR (basal metabolic rate), and then TEE (total energy expenditure), adjusting for PAL (physical activity level), and then subtract anywhere from 200 to 500 calories. It's a complicated equation, which is why I use this online Harris-Benedict Equation Calculator to determine my clients and my own Basal Metabolic Rate, Total Energy Expenditure, and adjust for Physical Activity Level.
If you really want the exact equation, I'll write it out at the end of this post.
In the meantime, this is how I use the online Harris Benedict Calculator
First, I plug in my numbers:
You'll notice that my TEE (total energy expenditure) is 1,783 calories per day.
This is how many calories I need to maintain my weight if I sat around and did nothing all day, but breathe and think.
That is far more than 1,200 calories, and this isn't even adjusted, yet, for my PAL (physical activity level).
PAL is how much I move during the day, AND any workouts I do. My job requires me to stand much of the day and do lots of walking on campus. I also take clients through fitness routines, in addition to my own workouts. So, let's adjust for PAL.
Second, click the "Advanced Mode" to add in PAL:
I strength train three to four days per week, and do cardio on the others days. This is in addition to all the activity in my job.Stop tying weight loss with happiness.
Thursday, September 23, 2021Are you waiting to lose 10, 20, 30 or more pounds? Waiting to fit into that special dress, bathing suit, or pair of jeans? Waiting to be "happy" with your weight, that ever elusive specific number you've set in your mind?
Why aren't you allowed to be happy right now, instead of when you've lost weight?
Acceptance of ourselves, and allowing ourselves to be happy NOW is necessary to make any progress.
the book Within: A spiritual awakening to love and weight loss, and then therapy. I am happy with the way I am now. I know that sometimes I have to make healthier lifestyle choices, but also allow myself to enjoy delicious foods, without guilt or berating myself.
We put so much pressure on ourselves to lose weight - like everything is riding on it.
Be happy NOW, content in your skin.
Who's with me?