Posted in Nutrition

BL x SSC Whole Body Reset

How are you guys? Holy smokes its been a minute since I have posted. A lot has been going on for BL lately… new clients {so pumped}, teaching more fitness classes & creating a nutrition program from scratch!! All the while trying to create an online nutrition program at a lower price point, keep up with blog posts & put out weekly newsletters…WOAH. my brain hurts just typing that…but we’re doin’ it!

Yes you read that right an in person nutrition program from scratch…

As with anything I was a bit scared to take on such a huge task but I couldn’t be more excited to finally be able to talk about this completed program!

I partnered with Seacoast Sports Clubs a local gym in the Portsmouth, NH area to create a 10 week nutrition & healthy lifestyle program. The basis of the program is to give you the knowledge to meet your wellness goals.

Bl Whole Body Reset

Those goals can be losing weight, eating healthier, moving more, whatever you see you need a little help with to live your healthiest and happiest life.

The program meets every Tuesday night for 10 weeks starting October 17th {at the SSC West End location} from 5:30-7pm. The first 40 minutes of our group meeting consists of nutrition & healthy lifestyle topics such as Portion sizes, nutrient dense meals, eating for satiety, cutting out sugar, etc. & the last 50 minutes is a workout of the week which changes each week to help you find what works best for you. Some examples are cardio, strength training, yoga, boxing.

But now you’re thinking…

Lauren, I’m not a member of SSC!

YOU DON’T HAVE TO BE! This program is offered to member and non members of the gym!

BL x SSC Whole Body Reset

The point of the program is to give you all the knowledge & tools so that at the end of the 10 weeks you can implement them sustainably into your own life!

The course syllabus is below for a more specific look into what we will be chatting about.

So now my question to you…

Have you tried diets & fallen off?
Are you frustrated by the 10 lbs that seem to hang on?
Do you want to learn how to eat more healthfully?

If the answer to these is YES! Then this program is what you need. Fall is a time for change & readjusting your habits.

Why not invest in yourself?

Contact me by email at lauren@blissfullylively.com for more information. I hope to see you October 17th! { Whole Body Reset }

 

xo,

Lauren

 

 


How to Build Your Plate The BL Way

There are sooo many different diets, fads & “meal plans” out there that restrict, cut out or even eliminate food groups from your diet all together. They create stress around picking foods on the “approved food list” that you feel frustrated and inevitably fall off the prescribed “plan”.


What is Macro Counting & Should You be Doing It?

Oh macro counting, my arch nemesis!

Sorry guys, had to get it right out there. This being said I still want to bring you through what macro counting is, give you a little background and allow you to decide for yourself the best path to take. Here at BL I don’t promote macro counting, rather whole foods and balanced {sane} choices that will allow you to achieve your goals whatever they may be. But lets get right to it and explain the ins and outs of macro counting.

What is Macro Counting?

Macro counting is essentially counting the caloric content of your food, primarily carbs, fats & protein so you can gauge how much of each you have had throughout the day allowing you to “stay on track” to reaching your muscle building / weight loss goals. People who count macros {body builders primarily use the method and if you are into body building and are counting with whole foods, count on friends, this post is directed at regular Joes who have taken up macro counting} have a set number of grams of carbs, fat & protein they can eat throughout their day, no more. They break down these numbers into 3 or some 5 meals a day, allowing carbs, fats and proteins to be equally divided into each meal. People who count their macros portion out food, maybe even going as far as weighing it on a scale to calculate the nutritional content to the very decimal.

The Problem

1. Stressful/restrictive and 2. Not all carbs, fat & protein are created equal.

The carbs that you consume from housing Lays chips is not the same as the carbs that you get from eating a serving of quinoa even though the count might be the same. One is a whole food option that will nourish the body and the other, well…you get the point! {a processed oily, bag of junk with no nutrients}.

Simply counting macros doesn’t mean your proteins, fats, & carb options are health promoting or nutrient dense. People think because they are counting their macros they can make food choices that are poor quality, low fat, sugar free options because they are less points, such as “I Can’t Believe It’s Not Butter” spray instead of real butter, Low cal ice cream sandwiches instead of ice cream, and processed junk because they are meeting their macros, and shaving some numbers off by doing so. BUT

Blissfully Lively Macro Counting

My question is even if you’re within your macro totals, and you have shaved off some grams of carbs by having low fat ice cream sandwiches rather than regular {side note they’re still ice cream sandwiches, not good for you so why not just eat the regular ones???} are a majority of the foods you are choosing whole unprocessed nutrient dense foods?

If the answer is yes and you are a macro counting genius that just likes to control your numbers but are choosing healthy options then count on my friend, but if the answer is no and you have been meeting your macros with pints of ice cream and chips all the while feeling hungry after every meal…THEN WE HAVE A PROBLEMO…no worries, it can be fixed :).

The Fix

Get real with yourself and ask yourself these questions below to figure out your goals!

  1. Am I looking to get healthier, build muscle, lose fat, what is my goal?
  2. Am I truly nourishing my body with whole real foods?
  3. Does the macro counting cause me stress, tracking every food I eat?
  4. Do I understand my bodies signals of hunger and am I fueling it?

If you are interested in more info, or are wondering how to get off the counting train but don’t know what to do next send me an email @ blissfullylively@gmail.com and we can chat options!

xo,

Lauren

Starving after that restrictive chat? Check out the Oatmeal Superfood Breakfast Bars to have on hand when hunger strikes!


BL Weekly Dinner Menu & Meal Prepping

Happy Sunday, I hope your weekend has been as relaxing and enjoyable as it could possibly be! I whipped up a few dinner recipes for you guys so when you head out to the grocery store today you have a few healthy options to choose from. Going into the grocery store with no plans of what to make for dinner can lead to bad choices {frozen pizza, precooked chicken, & boring old pasta with sauce} so I hope these PDFs are helping you plan out your meals and stick to healthier options.

While I was creating this weeks menu I thought about how much meal prepping has saved me time and energy during the week, and since it is a new year and I know a lot of you are trying to get on a healthier track I thought why not give you a little meal prep 101. So below as always there is the Dinner PDF for this week, but also a few tips to meal prepping {what to prep, how, when, how much}. Enjoy!

Download & print off HERE

Download & print off HERE

 

Meal Prepping 101
  1. Buy & cook in bulk: On a normal week I buy 2 lbs of chicken, 1 bag of carrots, 1 bag of brussel sprouts and 1 carton of eggs {just for hard boiling}. I then cook all these up on a Sunday so I have them on hand for the rest of the week. So now I know throughout the week I have chicken for salads, veggies to add to any recipe & hard boiled eggs if I’m feeling lazy in the morning. I buy in bulk so I know I won’t run out of staples throughout the week.
  2. Make it meal staples: When I think about my week ahead {in meals} I know that I will need the necessary nutrients to get me through each day, but when I think about meal prepping I think about what are the necessary nutrient dense foods that take me the longest to make. Think Chicken, eggs, veggies etc. What are the things you want to have on hand to add to or base any meal around but don’t want to wait to cook up every night/ meal. Chicken is easy to add to a salad, burrito bowl, sandwich, etc. Roasted veggies you can eat by themselves or add to a rice bowl, salad, on the side with dinner. I also am a huge lover of eggs in the morning because of the nice amount of protein they offer but sometimes and am too lazy to cook them. These are breakfast staples for me and if I already have some hardboiled cooked, I know I will choose healthy over a lame bowl of cereal that doesn’t really offer me much in the nutrients department.
  3. Prep it all on one day: I usually make Sunday my prepping day because I don’t want to fuss with any prepping throughout the week. Take this last week for example, I prepped on Sunday and then on Wednesday when Chris and I both had crazy schedules we knew there was Chicken all ready for dinner and all we had to do was cook some rice and throw together a quick salad. Meal prepping makes life so much easier!
  4. Start small: I know I said buy in bulk above but if you aren’t sure of your schedule one week, or are just starting out meal prepping take one food group and prep all of those ingredients you would want for the week. Example: buy your fruits and veggies for the week. Cut up your fruits and store them in a tupperware and cut and roast your veggies so you know you have those.

Happy meal prepping!

xo,

Lauren


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