One of the biggest mistakes I see when women try to lose weight is not eating enough. They often eat below their Total Daily Energy Expenditure (TDEE), which is why they continue to struggle. So, how do you figure out how much to consume? Well, it comes down to self-experimentation, which, of course, sounds vague, so in this episode, I share the exact process that we use with our clients to help them nail down their ideal macro ratio. I also highlight a number of data points to measure progress outside of the scale to help you understand if your macros are ‘working’ or not. LISTEN HERENeed some additional guidance or want to take your nutrition to the next level? I have 3 MORE resources for you! 1. Get my FREE Guide to Tracking Macros for Fat Loss 2. Create your own nutritional masterplan (5-day training) ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to [email protected]. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you’re looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://carrotsncake.lpages.co/lifestyle/ The post How to find the RIGHT macro ratio for you appeared first on Carrots ‘N’ Cake. How to find the RIGHT macro ratio for you published first on https://bellyshackllc.weebly.com/ via Tumblr How to find the RIGHT macro ratio for you
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Hey guys! November is here! Have you started your holiday shopping yet?! I keep hearing that we need to get it done early because of shipping delays (blaahh), but I’m struggling sooo hard to find my holiday spirit this early! No worries though. Once I get started I know I’ll be all in. This is one of my favorite times of the year! Here’s something to keep us busy while we wait for all of the holiday excitement – The November Workout Calendar!!! Let’s see what we’ve got this month. Here’s How To Follow The November Workout CalendarCheck the Blogilates Youtube playlists to find all of the videos you need for this month’s calendar!! OR you can download the BODY by Blogilates app. This makes life soooo much easier, because you can access the monthly calendar and all of the videos in one place! Here’s an overview of each day of the November Workout Calendar. We’re attacking a specific muscle group every day ![]() SUNDAY: Abs & Obliques Do each video once (unless otherwise stated) and check off as you go! Each day will be around 45 min of exercise. REMEMBER! You can also download the BODY By Blogilates app (on Apple or Android devices) to have the calendar and workout videos in one place to A. Make life a little easier and B. Feel the satisfaction of getting that “workout complete” checkmark! If you’re just getting started or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready. Tell me your favorite part about the holidays in the comments! Mine is a tie between finding the perfect gifts for the people I love annnd baking! ![]() The Blogilates November 2021 Workout Calendar! published first on https://bellyshackllc.weebly.com/ via Tumblr The Blogilates November 2021 Workout Calendar! Hey Guys! I went to Trader Joe’s recently, and the aisles were like a sea of PUMPKIN EVERYTHING. Pumpkin cookies, pumpkin pancakes, pumpkin bagels, pumpkin cream cheese, pumpkin soup, pumpkin body butter? Oh, and you can’t forget that pumpkin spiced latte. Isn’t it kinda funny how pumpkin takes over the second a leaf hits the ground? Don’t worry because I am definitely NOT complaining. I actually picked up some fall goodies for myself! And if we’re being honest, I think maybe we should all be eating pumpkin year-round! But not the stuff made with artificial flavoring. The food made with REAL pumpkin, straight from the patch… or can I don’t hear people talking about the health benefits of pumpkin very often. It almost seems like people forget it’s a fruit! Let’s give pumpkin the credit it deserves! Here are some reasons why it’s super healthy for you. ![]() Pumpkin’s list of vitamins and minerals is IMPRESSIVEWheewww who knew the base to so many desserts was actually so full of nutrients?! Here’s the nutrition breakdown per cup of pureed pumpkin: Calories: 83 Fat: 1g Carbohydrate: 20g Fiber: 7g Protein: 3g Pumpkin is an amazing source of vitamin A (one cup provides wellllll over the recommended daily intake), vitamin C, vitamin E, vitamin K, folate and other B vitamins, iron, magnesium, potassium, copper, and manganese. Another cool thing about pumpkin is that it’s 94% water. So not only is it hydrating, but it gives you a lot of volume on top of all those nutrients, for not very many calories. The pros have a term for this: nutrient dense. And can we talk about pumpkin seeds?! Because those alone make a delicious little super snack. First, pumpkin seeds are an amazing source of plant-based protein. You get 7 grams of protein per 1 ounce serving! In addition to the protein, pumpkin seeds are filled with healthy fats and minerals including iron, zinc, phosphorus, magnesium, copper, and manganese. Oh, and we can’t forget fiber! One serving of pumpkin seeds give you 2 grams, which makes this a great snack to boost your fiber intake. Antioxidants!Pumpkin is high in carotenoids which: A. Give it that pretty orange color and B. Function as antioxidants Antioxidants protect the cells from damage. Free radicals, which form in the body due to natural and environmental factors, can seriously damage the cells. Your body produces some antioxidants naturally to fight free radical damage. Without them, we’d be in big trouble! “Boosting” antioxidants with a healthy diet might help to prevent diseases caused by free radical damage like cancer, diabetes, and heart disease. Where can you get more antioxidants? Colorful fruits and veggies (like pumpkin!), coffee, green tea, and dark chocolate are some of the best sources. ![]() Pumpkin boosts your immune systemOkay so we listed a ton of nutrients, antioxidants, etc. so now let’s talk about how they actually benefit you! First up, your immune system. Kinda important, right?! So pumpkin is high in vitamin C, which we know is good to stay healthy. It boosts white blood cell production, which helps fight off infection if we do catch a bug. It’s also rich in beta-carotene, which turns into vitamin A. This vitamin is a key player for fighting infection and strengthening the immune system. In fact, some studies even suggest that people who aren’t getting enough vitamin A get sick more easily. Those are the two big ones, but vitamin E, folate, and iron work within the immune system too! It helps with tummy troublesAfter struggling with bloating for so many years, I looooove to see a high fiber food that’s also easy on the tummy. Remember reading about how pumpkin is a good source of magnesium? Well, magnesium is amazing for digestion. It keeps you regular and combats constipation, which just makes you feel better all around. Again, we’re talking about real, whole pumpkin. Not the artificially flavored stuff or foods with a ton of added sugar ![]() ![]() Protect your eyesightOne of the many not-so-fun things that can come with aging includes problems with eyesight. But some of the nutrients found in pumpkin might help lower your risk for these problems! Vitamin A is most known for being good for your eyes (this is why we associate carrots with our eyes!). Eating enough vitamin A is linked to decreased risk for cataracts, a pretty common eye condition in older people that can actually lead to blindness. Other nutrients in pumpkin that keep your eyes happy and healthy: lutein, zeaxanthin, vitamin C, and vitamin E. Secret skincare ingredient, anyone?Another not-ideal effect of aging – changing skin. They say sunscreen is one of the best preventative tools for wrinkles and damaged skin. That’s because the sun exposes your skin to harmful UV rays that damage the cells and lead to wrinkles and increased risk for skin cancer. The antioxidants found in pumpkin protect your skin cells from damage. This helps to keep you looking youthful and also helps to protect your from skin cancer. And that’s not all! Your body uses the vitamin C in pumpkin to make collagen, which keeps your skin looking healthy and full. ![]() And there you have it! Some of the many reasons why pumpkin is super healthy for you! If you want more pumpkin in your life but you’re not sure how, start with my Pumpkin Spice Latte Recipe (coffee-free and made with REAL pumpkin!). I also loooove making this Pumpkin Pancake recipe in the fall. One more fun way to use pumpkin before I leave you: Did you know you can sub pureed pumpkin for oil or butter when you bake?! SO COOL. I actually tried using it to sub for the banana in these Flourless Blender Muffins and omggg I couldn’t believe how good it was! Definitely try it soon! ![]() 6 Reasons Why Pumpkin Is Super Healthy For You published first on https://bellyshackllc.weebly.com/ via Tumblr 6 Reasons Why Pumpkin Is Super Healthy For You Rising progesterone in the luteal phase can definitely increase your hunger and cause you to experience more cravings before your period. But if you don’t have your diet and lifestyle foundations dialed in, your cravings can be soooo much worse! If your PMS cravings are out of control, here are some questions to ask yourself: Are you managing stress well? Tune in to learn what to do to improve your PMS cravings, including specific diet and lifestyle recommendations and be sure to check out the resources below! Cycle Synching Masterclass: https://carrots-n-cake.mykajabi.com/offers/zo9eeghA Hormonal Health Meal Plan: https://carrotsncake.ck.page/c3539295e9 Carrots ‘N’ Cake Lifestyle Group: https://carrotsncake.lpages.co/lifestyle/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to [email protected]. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you’re looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://carrotsncake.lpages.co/lifestyle/ The post EP95: The REAL reasons you have PMS cravings appeared first on Carrots ‘N’ Cake. EP95: The REAL reasons you have PMS cravings published first on https://bellyshackllc.weebly.com/ via Tumblr EP95: The REAL reasons you have PMS cravings Hey guys! Can you believe it’s already time to start planning for 2022?! Honestly, sometimes it feels like we just made it to 2021! But then I look back and remember all of the exciting things that have happened so far in 2021. Seeing my designs in Target, my sister’s wedding, and FINALLY getting to go on my honeymoon. It’s been a great year! I’m ready to get to the drawing board for another year of big things. Perfect timing because… The 2022 Fit Planner is HEREEEE!!!!YES it’s that time again! This is one of my favorite days of the year. There’s just really nothing more satisfying than a fresh, blank planner waiting for you to fill it with goals, inspiration, and excitement for the year to come. It’s literally a blank slate for the new year. But you know we do things differently here. We’re not about the “new year new me” vibe. We love to see a “new year, gonna keep crushing it” vibe instead. The fit planner helps you reflect on all of the amazing things you accomplished this year, and plan how you’re going to build on them next year. It’s about growth AND recognition for what you’ve already done. In the 2022 Fit Planner, you’ll see a lot of the staple features you love: Monthly prep and goal setting Monthly recap and goal review Allllll of the trackers (water, food, sleep, workouts, mood) Fun weekly good habit challenges Thick, high-quality paper Pretty little details like a sparkly gold elastic and gold emboss ![]() We added a lot of NEW features to the 2022 Fit Planner too. Wanna seeeee?!NEW Mid-Year Check-InCheck yourself and your goals. Reflect on what’s going well, and what priorities have changed. Set the tone for the second half of the year. We Added MORE SPACEYou asked for more writing room, and we heard you loud and clear! Plan, take notes, inspire yourself with meaningful quotes, or doodle. This space is YOURS and now there is more than ever before. Updated Weekly Workout PlannerYou’re more likely to get it done if you write it down, right?! Now you can track every. single. detail. New Monthly Recipes Or Fitness ChallengesA fun little bonus to look forward to each month ![]() Last But Not Least…New Stickers!These instantly make your to-do list more fun! These aren’t just for the planner. Use them anywhere! YAYYYY we’re ready for you, 2022!!!! OH BTW – The Fit Planner sells out every year…so HURRY and grab yours before they’re gone! ![]() The 2022 Fit Planner Is HEREEEE!!! published first on https://bellyshackllc.weebly.com/ via Tumblr The 2022 Fit Planner Is HEREEEE!!! Dear Cassey,How do I sort through fact and fiction in regard to health and nutrition? It’s so hard to tell what’s just clickbait and what is actually going to be an effective workout or helpful nutrition tips. Where do you get yours and what is a reliable source for this sticky subject? I don’t want to get caught listening to scary diet culture fads.Thanks!Curious but Cautious![]() Dear Curious but Cautious, YES this is such a good question. The internet is such a blessing and a curse, right? On one hand, we have access to endless information. But on the other hand… we have access to endless information. It’s really hard sometimes to figure out what’s true vs. what is just clickbait like you said, or straight up fitness misinformation. Sorting through can be exhausting, and I think that’s why so many people give up on healthy eating and exercise before they even get started! This was true for me for a loonnng time too. I lost count of how many diet and workout “tricks” I tried before I finally figured it out. Here’s what I’ve learned! If it sounds like clickbait, it probably is.‘Clickbait’ is just a catchy headline that draws you in to click on an article. It could be something like, “Did I Just Discover A New Weight Loss Miracle?” or “I Lost 20 Pounds Eating Pizza Every Day.” These headlines are a little ridiculous, but they tempt you to read more. What I’ve learned is, if the headline is super clickbaity and dramatic, it’s probably not a great source of factual information. If it sounds too good to be true, it probably is.Similar to the clickbait thing, but a little different. If someone posts about a workout that promises a 6-pack in 5 days, or a weight loss tea that claims it will help you lose 10 pounds in 10 days, it’s probably best to skip it. First of all, there’s a lot more to visible abs than just doing ab workouts. And losing 10 pounds by drinking any tea probably means that you’re also going to A. starve yourself and/or B. spend a lot of time in the bathroom (yes, that’s how those teas “work”). The point is, any person or product that promotes a quick fix probably isn’t worth your time. A true expert will promote slow, sustainable change. They will also encourage you to put in the work in ALL areas – diet, exercise, sleep, stress, etc. Follow the prosFill your follow list with legit, credentialed experts. The certified personal trainers and fitness instructors, exercise physiologists, the registered dietitians. These professionals are trained to provide sound, science-backed advice. They will always cite their sources and/or consult with other professionals in their content and products. If you see someone shelling advice or products that seems way off from what the pros are saying, its probably a sign that it’s not great advice. Follow your gutEven if something seems really legit at first, it won’t take you long to realize that maybe it’s not the path you want to go down. If you give some diet advice a try and a week in you’re feeling restricted, it’s probably not for you. If you follow a page that shoves calorie counting and strict elimination diets with no flexibility or concern for your personal needs, it’s probably not for you. If the product you’re thinking about trying makes intense and endless demands (i.e. replace your meals with this tea/shake/bar, forever), your gut feeling that it’s not worth the money is probably right. Overall, truly sound diet and fitness advice will seem much milder than the advice that isn’t quite as factual. The root of all good advice will always be the sustainable change that is appropriate for you. Remember there is no one-size fits all approachThere isn’t really one thing that will work for everyone! What I learned that made the biggest difference in my own journey was that it’s up to me to figure out what my body needs. No one on Instagram can tell me. Even if you work 1:1 with a professional, you still have to take the information they give you and apply it. You have to take an honest look at what you can do well and what you can sustain. Hopefully, this advice helps you filter out all of the bad advice out there so you can crush whatever goals you’re working on! ![]() PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post! Dear Cassey: I want to avoid fitness misinformation, but I’m not sure how. published first on https://bellyshackllc.weebly.com/ via Tumblr Dear Cassey: I want to avoid fitness misinformation, but I’m not sure how. Hey guys! When I designed Cottagecore, it was a step down from Tropicana in terms of boldness. It was a softer, more dreamy feel. For this new POPFLEX collection, I wanted to take it down another notch. I wanted to design a collection that would be timeless, with pieces you’re always reaching for in your closet. What I wasn’t expecting was how challenging it would be for me to tone it down! Thankfully, I had your input on your favorite styles to guide me. And, you know I love a good challenge. My vision for this collection was that section of your closet that you can always fall back on. The shirt that you feel lost without when it’s dirty. The leggings you always dig for. That cozy, neutral hoodie that you bring with you everywhere, just in case. This collection is all about staples. The go-with-anything pieces that you don’t have to think twice about. The ones you hold onto until they literally fall apart. Can you tell I’m excited?!!! Introducing… The first EVER Basics Collection.AHHHH!!!! Everything you need in a good basic, you’ll find in this collection: Easy colors that go with every outfit, for every season Pieces that work on their own, or as layers Pockets in EVERYTHING ![]() Okayyyyy enough talking. LET’S see the POPFLEX Basics Collection!!! MEET THE ONESIESOkay I had to start with these because I am SO EXCITED ABOUT THEM. If you follow me on Instagram, you might remember me asking for your opinion on workout onesies more than once. I really wanted to design one because they are just so fun, but I wasn’t sure how the idea would actually turn out in real life. You said you were here for it, and I am so glad you did because THEY ARE AMAZING. So amazing, that I made two! The Peek-A-Boo Onesie This one piece outfit is just as comfy as it is functional. It’s made with super soft double-brushed fabric that stretches and moves with you, while keeping you secure. It features a square neck, deep pockets, a low open back, and a peek-a-boo hole in the front. Plus, flattering details to cinch your waist and booty lifting seams. The Peek-A-Boo Short Onesie Just like the Peek-A-Boo onesie, but with shorts! I added a silicone grip strip to keep the shorts from riding up, because who has time for that?! Not us. There’s always room for new black tightsIf you don’t have a drawer or section of your closet dedicated to black workout leggings, then you might be doing it wrong. The Timeless Legging With Pockets are the ultimate activewear staple. They check all of the boxes: high-waisted, squat-proof, AND pockets. Your favorite Ultimate Hourglass Legging is BACKDon’t worry, these aren’t going away any time soon! You love these. I love these. How could this staple NOT be in the staple collection?! You know why these leggings are amazing: The oh-so flattering V-cut waistband The new seam-free front panel (byeeee camel toe) Squat-proof, soft, and supportive ButterSoft Brushed fabric POCKETS Never letting go of bike shorts <3They’re just too good. You’ve seen these Supersculpt Shorts before. They have all of the necessary features like pockets and a high waist silhouette. In this collection, we added our new seam-free font panel and neutral colors – black and mocha. Your favorite basic but not too basic sports brasThese are the sports bras you live in, whether you’re working out or not. I mean, I wear them as crop tops ALL THE TIME. They’re comfy and supportive. And now, they’re neutral and ready to pair with pretty much anything. The Corset Bra – Black I loooove the flattering square neckline and criss-cross back design on this one. Wearing it always makes me feel super strong, but feminine. The Captivate Bra – Black and Mocha For lower-impact workouts, lounging, or running errands. This bra has a wider neckline and a sexy open back. Pair either one with the Ultimate Hourglass Legging, Supersculpt Short, or Timeless Legging! It’s not a Basics Collection without the comfiest tee EVERYuppp, the Explore Tee is BACK! The perfect layering piece, now in FOUR colors: Heather grey Black White Taupe The return of the Cloud HoodieYour love for this hoodie was LOUD AND CLEAR. I’m just as obsessed and wear mine almost daily. It’s amazing and absolutely necessary in every wardrobe. Sorry in advance, because now you have to decide between black, heather grey, sand, and cream. Or just grab them all?! And your new favorite top layer – The Belle SweaterThis crew neck pullover is going to be one of your favorite pieces of the season. Whether you’re dressing it up or down, the Belle Sweater will keep you cozy and looking effortlessly chic. Available in two colors – black and oat. YAYYY that’s everything from the Basics Collection!! Which pieces are calling your name?! ![]() Meet The First Ever POPFLEX Basics Collection!!!! published first on https://bellyshackllc.weebly.com/ via Tumblr Meet The First Ever POPFLEX Basics Collection!!!! In this episode, I share one actionable piece of advice for how to *actually” get consistent with your habits. I promise, it’s simple to implement, too! Consistency is BY FAR the most important aspect of getting and maintaining your results. It’s often overlooked when it comes to body composition change, but it’s what REALLY matters. Let’s just say, without consistency, you’re not getting sustainable and long-lasting results! The goal is to create consistency with the least amount of resistance. Tune in to learn HOW exactly you can make this happen! LISTEN HERE***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to [email protected]. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://ift.tt/2Z8GAOC If you’re looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://ift.tt/3jbKijQ The post EP94: How to *actually* get consistent with your habits appeared first on Carrots ‘N’ Cake. EP94: How to *actually* get consistent with your habits published first on https://bellyshackllc.weebly.com/ via Tumblr EP94: How to *actually* get consistent with your habits Welcome to the next episode of the Carrot ‘N’ Cake Podcast! In this episode I’m sharing 5 favorite that I’m lovely lately. You can listen to the episode here. The Friday 51. Nike Alpha Sports Bra2. Zella Work For It Tank Top3. Bellroy Tokyo Tote4. Everpro Gray Away Touch Up Magnetic Powder5. ButcherBox BurgersIf you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to [email protected]. Follow me on Instagram @carrotsncake. Subscribe for the latest updates and free resources. If you’re looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle. The post EP93: The Friday 5 – October 15th appeared first on Carrots ‘N’ Cake. EP93: The Friday 5 – October 15th published first on https://bellyshackllc.weebly.com/ via Tumblr EP93: The Friday 5 – October 15th Coming at ya with a classic iced coffee date! We spent the long weekend in Newport, Rhode Island, so I share a brief recap as well as some of the thoughts, feelings, and emotions that came up being away from home and stuck in perpetual work more, including the struggles of dining out with IBD as well as disordered food thoughts and self-worth. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to [email protected]. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://ift.tt/2Z8GAOC If you’re looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://ift.tt/3jbKijQ The post EP92: Thoughts, feelings & insights from Newport appeared first on Carrots ‘N’ Cake. EP92: Thoughts, feelings & insights from Newport published first on https://bellyshackllc.weebly.com/ via Tumblr EP92: Thoughts, feelings & insights from Newport |
About MeI write articles on the subjects like fitness, bodybuilding , fat loss and healthy diet plans. Being an |