Trufit Pilates

Category: Health and Wellness

  • Get The Memo on MACROS

    The response to my last post was UNREAL. Thank you guys so much for all your support…I am the luckiest girl in the world. I seriously couldn’t ask for better readers. Because I love you oh so much, I want to give you a deeper look into tracking macros.

    I didn’t want to give away too many details about the diet I follow because that would be taking away from the purpose of having a coach…mine changed my life. Out of respect for her and everyone who is in the program, Im keeping most of the details on the DL. I hope that makes sense. That being said if you WANT more details (aka her contact information) LET ME KNOW in the comment section below! I emailed everyone back who commented//emailed me about it..so check your inbox for a little love note from me!!

    Back to tracking… This isn’t the first time I have tracked macros. A few years ago I worked with an insta-famous coach. While it worked for me short term, it lacked the accountability I now have with my current coach. I mean what is better than taking a spin class taught by your coach? Nothing.  I also wasn’t ready mentally. With anything in life, you have to be mentally prepared for the commitment. Two years ago I just wasn’t ready.  During the six weeks there are going to be bridal showers and birthday celebrations. Sometimes it’s easy to say ‘No thank you’, other times it BLOWS but having support from people who are politely declining as well takes the sting out of it…I promise.

    To understand macros you need to understand calories… Calories are a source of energy, which we get from the different types of macronutrients we eat (protein, carbs and fats). If you’re into following fitness influencers on social media (like I am) you have most definitely have heard of ‘If It Fits Your Macros’ (IIFYM) or flexible dieting.

    Essentially the idea is that your body recognizes the building blocks of food. If you stay within the parameters of your macros you can make what you want ‘fit’. The only problem is you can make junk food fit in your macros. Which is fine in theory but that still allows for sugar cravings and makes progress slower.

    Sure, I could have a cookie and make it ‘fit’ within my carbs for the day but is that going to make me stronger, faster or more flexible? Heck no. Which is why I don’t do IIFYM at the moment. I only want the purest, most nutrient dense foods filling my macros while I continue to get into the best shape of my life. As I move more into maintaining my progress, I will most definitely make sure my treats fit into my macros for the day…that is all part of living a balanced life. For now I am sticking with the basics… clean and lean.

    Tracking macros ensures your are fueling your body with exactly what it needs. You need just enough, not too much not too little. Personally, I don’t think I could have achieved half of my progress without my coach or the group of people doing it with me. The process has been so fun…I  truly look forward to seeing the changes in my body every single day.

    I hope this cleared up some questions!!! Don’t forget my inbox is always open so leave me a love note!

    xoxo,

    K

  • how I lost 20 pounds in 5 weeks… in a healthy way

    how I lost 20 pounds in 5 weeks… in a healthy way

    If you follow me on instagram you probably saw my progress pictures and instagram stories from the most amazing changes I have made recently. One decision, to work with a diet coach, changed every aspect of my life.

    I know everyone is going to want to know the stats, so let’s get that out of the way. Basically, I lost 20 pounds in 5 weeks while eating all day long. I know I know, it sounds too good to be true, but it isn’t. How? Without giving away too many details, I tracked macros…carbs, proteins and fats. Plus personalized supplements based on an extensive test I took. I logged everything in MyFitnessPal and kept my food simple and clean.

    For me, this decision was so much bigger than the number on the scale. During nursing school, my habits were majorly unhealthy. In order to survive the 3am wake ups for clinical and the late nights of studying, caffeine was my saving grace. The caffeine messed up my sleep cycle which only lead to more coffee and sugar free red bull. (Gross I know)  Plus the coffee would fill me up so I wouldn’t be hungry until 11pm when I would eat anything and everything in sight.

    Just thinking about it make cringe.

    After graduation, I promised myself I would get my pre-nursing school health back… notice how I didn’t say I wanted my slimmer body back. My motivation wasn’t primarily weight loss. Sure, I set a weight loss goal (and hit it) but I knew that, for me anyway, a number on the scale isn’t going to keep me away from a Wegmans Ultimate Chocolate Chip Cookie. I know that for me, my motivation comes from squatting heavier, an extra 10 flights of steps on the stair master in a shorter amount of time, and more push ups in my two minute challenges every week.

    I have to measure progress in my strength, flexibility and mindset. Willpower has always been a MAJOR weakness of mine…until I started the Shape Up Program. Knowing my coach can and will check MyFitnessPal and that I have to send in my weight once a week kept my diet on point.   For the first time in my life I can walk past a bowl full of my favorite candy 17 times a day and not even want it…which is CRAZY.

    Actually, Easter was the first time I had any sugar in over six weeks. I allowed myself to have some chocolate and a few carbs I hadn’t had… this morning I weighted in higher by 0.7 pounds. I was okay with it because I enjoyed the holiday and know that I am back on track today which is the whole point, a new mindset. It’s okay to have a little treat when you know you are in a place where it won’t get you completely off track.

    I have always done my research when it comes to diet and exercise, but nothing has worked for my body like this program. I am so thankful for my coach and all the incredible people doing it with me.

    PS I had to type this on my iPad because my Mac is too full. Sorry the pictures are low quality… the before//current pics are screenshots from videos. I like progress videos better because its a more realistic progress update. Follow me on Insta for more real-time progress!!

    Okay…. I know the questions are coming!

    IF YOU WANT MORE INFORMATION LEAVE ME YOUR EMAIL IN THE COMMENT SECTION

    xoxo,

    K

  • CoolSculpting

    Okay guys this is it!!!!! My favorite post to date!!! Small disclaimer… This was typed and edited on my iPad…pictures and all. I’m having issues with my hard drive but I NEEDED to get this information to you. Please, if you have any questions try and let me know before  Tuesday as I will be back in the office and can give you answers directly from the professionals. The pictures are up close and personal…we are getting real and raw here on TPB. Don’t say I didn’t warn you.

    I have been giving you teasers for MONTHS but it finally happened… I got CoolSculpting done!!!!!! I have been seeing advertisements for the procedure everywhere for the last few years. It wasn’t until one of my closest friends from nursing school (Love you AJC) mentioned the office she where works (Daniels Vein and Cosmetic Center) offers CoolSculpting did I reallllllyyyy consider it.

    Essentially it is an out patient fat-reduction procedure. A device is place on the problem area of choice (I did my belly) and the extra fat tissue is exposed to cold temperatures. The length of the treatment depends on the area and amount of fat cells…I did two hours on my upper abs and next week I’m doing three hours in my lower belly.

    CoolSculpting is for those of us who eat well, exercise and still have pockets of fat. This is the best (and only non-surgical) way to spot reduce fat cells. When you exercise, you can target muscles to build however you can’t pick and choose where you lose FAT…until now. I noticed when I take NSAIDs (non-steroidal anti-inflammatory) I store more fat in my lower belly…and I thought there was nothing I could do to change it…enter CoolScultpting. Unlike diet and exercise which shrink or deflate fat cells, CoolScultping eliminates them. That’s right the fat cells are no longer there. Crazy right?

    The biggest question I have been asked: Is it safe? YES YES YES. As most of you (probably all of you) know, I have some pretty significant health issues. My biggest concern was is this safe for MY body. I did my research and talked to my doctors. CoolScultping is FDA-cleared and I feel totally comfortable using it on my body.

    Minutes after the treatment was over

    Okay okay that all sounds great, but what is the recovery time? I know if you have kids or a demanding schedule (I hear you girl) you don’t have time to be a couch tater…but no need to worry. There is no recovery time. Yep, you read that right ZERO down time. You can get back to your life as soon as the treatment is over. Can I get an AMEN!! After my first two hours came home, walked the dog, played on the floor, and made dinner…seriously. The next day I was in spin class.

    Does it hurt? NO. I do have to say, I have a really high pain tolerance…apparently I broke my arm at some point but only found out when I had a routine X-ray done to check my joints, but by that time it had already healed. Whoops. Anyway back to CoolSculpting…I didn’t think it was painful at ALL. The feeling was similar to cupping…a suction sensation. It has been five days since I had it done and my skin in those two area are still numb…which is totally normal. Other than being a little sore and having two hickies on my belly I’m totally fine.

    Yianna massaging the treated area

    I will be posting a vlog…It will be up next Tuesday after I get my next hours done. That way you can see the entire process.

    So when do you see results? In 8-12 weeks but you can start to see progress in as little as three weeks. The fat cells are naturally excreted through the body over a couple of months. Results come from maintaining an active lifestyle in addition to a healthy diet. EASY right? All you have to do is continue your healthy lifestyle and you will see results.

    PLEASE PLEASE PLEASE let me know what questions you have about the procedure so I can ask them for you IN PERSON at my next appointment. If you have any questions if you qualify or pricing I will have to refer you directly to the highly trained professionals…remember I don’t work there and I’m not examining your body.

    Also don’t be shy and book a consult…I know you won’t regret it.

    xoxo,

    K

  • Anti-Inflammatory Detox Diet (!!!!!!!!!!!)

    I announced on Monday my SUPER exciting post for you today!!!! My Anti-Inflammatory Detox Diet is officially live (duh, your reading it). This is the exact diet I followed to put my arthritis and lupus into remission THREE years ago…except better.

    As you probably know I am in a flare and I am trying to get my body back from ‘Lucy Lupus’ so it is time to step up my game and I’m inviting you to do it with me!! Best part? It’s FREE and flexible. The whole idea behind this diet is listening to your body and giving it what it has been begging for.

    Guidelines?

    Nothing processed. BUT that doesn’t mean you can’t have a treat every now and then. I know if I don’t have a piece of chocolate every couple of days I will start eating a bunch of junk I don’t want in my body. If you want a chocolate chip cookie make (or buy) them with the purest ingredients, indulge and then bring the rest to the break room at work or send them into school with your kids to share at lunch. It’s all about balance.

    How to get started…

    Figure out and WRITE down your ‘Why’. Why are you switching to an Anti-Inflammatory lifestyle? I need it to be a BIG why.

    “I want to feel the better than I ever have before.”

    “I want to put my health first.”

    “I need to finally have the energy I have been craving.”

    “I want to be in control of my health.”

    “I want to confidently wear a bikini by June 1, 2017.”

    Make sure your ‘Why’ is bigger and more important than the taste of the slightly under-cooked Ultimate Chocolate Chip cookie from Wegmans. Make sure your ‘Why’ is more important than hitting the snooze button for those 15 extra minutes of shut eye. Your ‘Why’ needs to be bigger than your excuses.

    My Why: I never want to feel the way I did on Saturday//Sunday ever again. 

    Clean House

    If you live alone or your family is detoxing too throw out the junk. Almost everything in a box is processed and full of chemicals so get rid of it (minus a few exceptions..we will get to those later). If you are like me and live with people who aren’t detoxing you have to flex those will- power muscles and steer clear of the junk. DON’T leave treats on the counter. Put them away somewhere where you have to put in effort to get them. If you aren’t looking at cookies every time you fill up your water you will be far more successful.

    I want you to fill your fridge.

    Print my FREE Goddess Grocery Guide, run to the store and fill up your cart. I like to go at weird hours… I love a good late night Wegmans run to read ingredients without being in the way of busy shoppers. After you bring all your goodies home, make the healthiest choices the easiest ones the grab…those easy to eat fruits and veggies need to be visible.

    Prep your FAVORITE lean meat. Mine is lean organic ground turkey..I LOVE ground turkey. I make two pounds of it at a time on the stove with a little coconut oil, pepper and purple onions. That way it is easy to add to veggies, lettuce wraps, salads or just having it plain. Again, you want it to be almost effortless to throw together something delicious in a pinch.

    Are you ready for how you eat?

    You start when you are hungry and stop when you start to feel full. That’s it. Your body will learn to give you clues as to what nutrients it needs. Meats and veggies are always a good first choice, if you need carbs add brown rice or a sweet potato. Craving sweets? A bowl of fruit or my Berry Blemish Blaster will calm the craving while still filling up on nutrients. If you want chocolate HAVE IT. Just make sure it had the cleanest ingredients.

    Confused if you are actually hungry or just bored // stress eating? Start with a green juice // smoothie. If you are still hungry after that —  EAT.

    Now let’s talk about the foods you get in the aisles. You will need rice or a healthy pasta option to stay sane. Peanut butter is another packaged food you can totally have… just read the ingredients for a brand that only contains peanuts and salt. You should know all the ingredients listed on the label. Would it be better to make EVERYTHING you eat from scratch? Yes, but it’s not realistic. Do what you can to make sure your lifestyle is maintainable. As long as you are comfortable with the ingredients, eat it.

    IT’S ALL ABOUT THE INGREDIENTS.

    Popcorn, for example, is one of my favorite snacks but the microwave stuff you find at the store is covered in chemicals. Instead I have a popcorn machine I (my dad) found on Amazon…which means I can have as much pure organic popcorn as my heart desires. Easy switches like this make all the difference in how your body functions and feels. If the machine is just too ‘lifestyle blogger’ for you brands like SkinnyPop are a fab alternative.

    Another thing to stay away from is counting calories. If you are someone who stops reading food labels at the calorie count,  this is for you. For manufacturers to decrease sugars and fats in food, chemicals are added to replace them. YUCK. If you live on 100 calorie servings and coke zeros, an anti-inflammatory lifestyle will increase your calories BIG time, while making you so much healthier. I have explained this all before HERE if you need more details.

    Get ready to DRINK. I’m talking a gallon (or more) of water a day. Think about it this way, if you have been eating poorly for your entire life you need to flush out the toxins you have accumulated over the years. Our kidneys filter waste from our blood, which contains Red Blood Cells that carry oxygen and nutrients throughout the body. The byproduct of filtration we all know as urine. In order to (literally) flush the toxins away you need to get well hydrated. Make sense?

    Supplements are tricky. I love using supplements to increase the effects of the foods in my diet but it is so hard to know exactly what you need. Because I don’t know your exact health history or what medications you take I am going to tell you what supplements I use…most of which benefit everybody. IMPORTANT: supplements are used to help you achieve well-rounded nutrition…not be main vitamin or protein source. Plus it is so much more fun to eat your nutrients.

    – I will boldly say that every BODY needs a probiotic. Why? Gut health is essential to overall well-being. After we ingest food it is the job of our gastrointestinal (GI) tract to get all the good stuff (nutrients) out of what we eat. If any part of our GI system is inflamed or sluggish it won’t be able to absorb the goods. Without a healthy gut you won’t be getting all the wonderful benefits from the  Anti-Inflammatory Detox Diet. Long story short? Get a probiotic.

    – Alkalizing Greens: This is the Mac Daddy of all my sups. I love this stuff. Because I have already bragged about it I will let you read that HERE.

    – Magnesium: I have a new relationship with Mag and it is so blissful. I LOVE my daily dose of calm. I won’t bore you with details because it’s HERE for you to read.

    – Collagen: Again this is one I talked about before (!!!!!!!!) and it is def one of my STAPLES. What I didn’t mention is that in addition to helping your skin look fly, it is SOOOO good for autoimmune diseases. Total win-win.

    – Vit C: Boosts your immune system. I read years ago that Vit C infusions used to be a treatment of choice for cancer patients…ever since I have been taking vitamin c daily.

    – Vit D: THIS ONE IS SO IMPORTANT. I don’t get enough sun. It turns me purple and gives me a rash so I try to stay covered up at all times. The downfall is shitty Vit D levels. Essentially 80% of the population is Vit D deficient due to rarely being outdoors and the use of sunscreen. Luckily we know that now and we can pick up a supplement pretty much anywhere.

    –Protein Powder: I feel like a lot of people think this is a ‘food’ but it isn’t meant to be. I like to use protein powder when my only other option is Wawa. It is so much better to get your protein from authentic food sources but realistically life gets in the way. Find yourself a CLEAN protein powder with minimal ingredients for those days where you are in a pinch.

    THE TAKE AWAY:

    I don’t want you to feel restricted or hungry. I simply want to help you live your best life through filling your perfect bod to the brim with the highest quality food it deserves. Go crazy trying recipes from your favorite healthy foods. Challenge yourself to turn your favorite treat meal into one you don’t have to feel guilty about because you know the quality of the food you are using! If you get stuck EMAIL me or post on my Facebook page. Send me your recipes and I promise now that school is (almost) over I can give you several of my favorites each week!

    Also, keep in mind that my Goddess Grocery Guide is just that… a guide. Not scripture. I know there are thousands of healthy foods that aren’t on my list but these are the ones you will always find in my kitchen. You can always add or take away from my favorites. This is your life and you can adjust how you eat to fit your body’s needs and your personal goals.

    Over the next few months I will continue you share recipes and ‘food diary’ vlogs along with check in about how eating an anti-inflammatory diet has impacted my health. I know the difference is going to be clear very quickly. I am so excited to show you how easy and delicious it is to follow an Anti-Inflammatory lifestyle.

    THANK YOU for reading. Thank you for your support. I really appreciate every single one of you!!

    xoxo,

    K

    Recipe Ideas 

    These two are definitely my favorite, but there is plenty more where that came from under ‘bites’

    Veggie Sketti

    All-In-On Meal