chelseyroseblog

[chelseyroseblog]

How I'm Strategically Getting in Shape For My Wedding

I’m breaking down my strategic 7 month plan of workouts, supplements, cardio and calories so you can see how I’m getting ready for my wedding day!

I know thanks to the RONA, there’s about 8 billion of us getting married this year. I also know that as a personal trainer, A LOT of women have been coming to me recently to shape up for the big day.

I’m in the same boat so I totally get it and I’m here for it BUT, a common theme I’m seeing is girls coming to me already on little to no cals, doing a ton of exercise, stuck at a plateau, with 3+ months before their wedding.

I personally have a 7 month approach that I’m taking because even as a personal trainer, I know how hard it can be to develop new habits and be consistent with them so I wanted to give myself enough time to do things the healthy way while eating well and maintaining muscle.

Let’s start by going over my plan and then I’ll break down the WHY. For the sake of the plan, let’s break it up into weeks. (7 months = 30 weeks)

Month 1; Weeks 1-4:

Create the habit of doing 3 strength training days per week + 2 banded booty workouts. Focus on progressive overload each week and eat as normal.

Month 2; Weeks 5-8:

Continue the habit of strength training 3x’s per week + 2 banded booty days. Continue to focus on progressive overload and start having a scoop of creatine every day.

(Email me if you want me to design a personalized workout program for you // [email protected] )

Month 3; Weeks 9-12:

Continue all habits from the previous 4 weeks but now get in the habit of logging and hitting protein goal. Mine is appx 130g’s, daily.

Month 4; Weeks 12-15:

Continue all the habits from the previous 4 weeks but add more volume to weekly training. (Go from doing 3 lower body exercises on strength training days to 4 lower body exercises).

Month 5; Weeks 15-18:

Continue all habits from previous 4 weeks but now it’s time to start my first cut! Decrease calories by 500 a day and add in a tiny bit more movement via LISS (low intensity steady state) cardio. I’ll be adding in 2 60 minute walks to my week.

Month 6; First 3-4 days of week 1:

Baby Bulk. This is where I will go back to my maintenance calories from month 4 for just a couple of days. Continue to hit workouts and LISS.

Month 6; Remainder of the month:

Go back to my 500 calorie deficit and add in a third 60 minute walk to my week of 3 strength training days + 2 banded booty days.

Month 7; First 3-4 days of week 1:

Baby bulk. Go back up to my maintenance calories from month 4 one more time for a couple of days while continuing my scheduled workouts.

Month 7; Week 2:

Go into my 500 calorie deficit, add in a 4th 60 minute walk to my week + my normal strength and banded booty workouts.

Month 7; Week 3:

Go into a 600 calorie deficit, decrease carbohydrates to less than 100/day. Protein should still be at 130g’s a day. Continue 3 strength training days per week + 2 banded booty workouts. Walk a total of 60 mins 5 days a week and add in 1 hike.

Month 7; Week 4:

Keep the same workout schedule from last week but now go into a 700 calorie deficit, keep carbs less than 100 and keep protein at 130g’s.

Why This Weight Loss Works

I yo-yo dieted long enough to know that it doesn’t work. The quick fat loss, starving myself and doing cardio 3 times a day was exhausting, toxic and led to weight gain almost immediately after my vacation/event.

I’ve learned that by eating more calories and keeping up my protein, I do better in my workouts.

When I do better in my workouts, I get stronger.

When I get stronger, I build muscle which increases my daily metabolic rate which allows me to burn more calories at rest.

I’ve learned that by doing 3 SMART strength training workouts per week + walking, I am putting my body through increments of stress where it feels like it needs to and CAN adapt, without burning myself out.

This basically keeps me ready for vacations and events year round BUT it also puts me in a nice position to really tone up and drop some body fat when I want to.

And then when I DO drop body fat, I will have a lean look thanks to the muscle i’ve built rather than just being skinny.

Wedding Weight Loss Time Line

“Why is the plan 7 months?”

SO. Like I mentioned earlier, I feel like most girls come to me already consuming very little calories and not a lot of time to get ready for their wedding. The reason I picked a 7 month plan was mainly so that I could spend the first 4 months making sure I built my metabolism up to a good place so that I would have the flexibility to go into a calorie deficit.

I also HATE feeling like I have to learn 25 new habits all at once. Like to go from just living your life to feeling like you have 8 weeks to get ready for your wedding so now you have to suddenly start working out consistently, eating well consistently, tracking consistently, etc, just feels like a recipe for a hangry-bridezilla-biiiiitch.

By stretching it out over 7 months, we basically introduce 1 new habit a month so it gives you 4 weeks to focus on ONE thing before adding in something new.

Why You Need to Eat More Calories Before Cutting Calories

So, this won’t be the case for everyone of course BUT the main pattern I’ve been seeing is women eating very little cals who want to lose body fat and feel like the scale isn’t moving.

If you slowly increase your calories while staying consistent with your strength training program and focus on progressive overload in your workouts, then you will FUEL your body and send the right muscle building signals.

*Remember* muscles need calories in order to grow. So while we eat more calories, we put on muscle and the combination of constantly feeding ourselves + adding lean muscle mass to our body will IGNITE our metabolism.

This faster metabolism will start making your body burn more calories while at rest which will help with fat loss.

If you do this you should find that after 1-2 months, you may weigh the same or just a 1-2 more BUT you have less body fat and you’re eating more.

If you continue to just eat very little cals, it doesn’t matter how hard you try, your body will send signals that basically say “DO NOT BUILD MUSCLE! WE HAVE TO SURVIVE OFF OF VERY LITTLE CALS SO WE CAN NOT AFFORD TO TAKE CARE OF MUSCLE”

Or something like that ;)

Also if you eat very little cals and want to lose weight - you don’t have the option of reducing calories any lower! Now your metabolism just sloooowwwwsss way down and you become frustrated.

Why Creatine and Protein Are Some Of The First Big Habits

We’re focusing on introducing habits slowly and in order of long term importance + difficulty.

The main goal in the beginning is to just focus on getting stronger. Creatine is one of the most, if not THE most widely researched supplement in the fitness industry due to it’s many benefits including cognitive function and STRENGTH GAINS. So basically before creatine you might be able to hip thrust 280 pounds for 12, and after taking creatine consistently, you might be able to hit a 280lb hip thrust for 15.

This will help you gain that muscle that we need to put on before we go into our cut.

If you look at the schedule above, you’ll see that we don’t even start counting calories until month 5! We do although, start paying attention to protein in month 3. We do this for two reasons. 1). Because protein is VITAL when it comes to building and maintaining lean muscle mass. Eating more calories DOES NOT just mean eating as much in-n-out as possible, unfortunately. 2). Protein helps us feel sooo full and turns off our cravings so getting in the habit of eating protein and knowing how much you need before we look at going into a deficit is very important.

Let’s talk about the first calorie deficit (CUT)

So this is going to be different for everyone. I was getting a DEXA scan at Body Spec on the 17th of every month to measure my body fat %, lean muscle mass and overall weight. After 3 months I was able to only gain 2 pounds and was eating about 2,300 calories a day on average.

This is what I mean by being in a good place to go into a caloric deficit. So when I go into my CUT in month 5 and decrease 500 cals, I’m still able to eat 1,800 cals a day!

Why We Increase Calories After Being In A Deficit

This is what I like to call, a “baby bulk”.

A baby bulk is when we go back to the cals we were consuming before our mini cut. We do this because our bodies love to adapt so by being in a deficit for 4 weeks then spending about 4 days at our old maintenance, it throws our body out of what it thinks is it’s new normal.

Then after 3-4 days of that we go back into our cut. If I were to just stay in my deficit for weeks and weeks, my weight loss would most likely plateau the same way it plateaus when you are only eating 1,200 cals a day and can’t figure out why you’re not losing weight.

THE BODY ADAPTS. It’s goal it to keep us alive so when we decrease cals for too long it says “Hold up…something doesn’t feel right…I’m not sure when we’re going to get our normal amount of food again so let’s hold onto the body weight that we have".

End quote.

Cardio For Weight loss

Don’t go overboard on the cardio

You’ll notice that in month 5, we finally start introducing a little bit more cardio through 2, sixty minute walks. I currently average about 7K steps today according to the Health App on my iPhone so once I get into month 5 I’ll bump that up to about 8,500 a day.

(I figured this out by knowing that I get about 5K steps in 60 minutes so if I average 7K steps a day and then add in a 60 minute walk on Saturday and Sunday then my average turns into this:)

7K + 7K + 7K + 7K + 7K + 12K + 12K = 59,000.

59,000/7 = 8,428 steps.

I know most women will start doing hour long high intense cardio sessions multiple times per week, MONTHS in advance but you don’t want to adapt to a schedule you can not maintain.

Think about cardio the same way we we’re just thinking about eating too little cals.

Eat too little = body adapts by holding onto fat to survive.

Do too much cardio = Body eventually adapts by slowing down the metabolism so that it expends calories slower so that you CAN run longer.

Your body really thinks it’s helping you because it knows you’re going to run so it wants to keep you going but it’s really just back firing on what you WANT it to do.

To Summarize

Our goal is to do as little as possible while eliciting the best results so we focus on strength training then add in more movement through walking and then as we get closer to the event, we can ramp up the cardio for 3-4 weeks. We start with a 500-calorie deficit because that’s typically a good amount to break us out of our current weight and we stick with that juuuuust until our body starts to adapt, then do our baby bulk for a weekend.

We do two rounds of that then slowly peel back calories and carbs in the very last few weeks.

By month 7 you will have put on lean muscle mass, you will be used to hitting your protein goal so you will be MAINTAINING that lean muscle mass, and you will be burning fat through low intensity steady state cardio and a calorie deficit.

Please let me know if you have any questions by leaving a comment or shooting me a DM or E-mail.

I will be keeping you guys updated on my progress over on my Instagram!

x

#wedding

[chelseyroseblog]

ANXIETY & PAIN RELIEF: SOURCE CDB HEMP IS TO THE RESCUE.

Hi!

I need to share something magical with you guys because I’m the most sensitive person in the world when it comes to typical side effects of weed related products BUT I’ve found an actual gem that works for relieving anxiety, pain, controlling your 8 million thoughts at once, and allowing you to relax, but also get shit done.

 Let’s get into it:

SOURCE CBD HEMP:

I can’t smoke weed lol, like I’ve always wanted to be that person that could just take a hit and chill and feel relaxed and giggly or get super focused but that is just. not. what. happens. Whenever I try to smoke, even if it’s just a tinnnnny little puff to maybe help me sleep or bring down my anxiety, I get PUNCHED IN THE FACE with anxiety, body aches, shortness of breath and an endless stream of consciousness about weird shit haha SOOOO smoking is out.

But I’ve always been interested in the medicinal benefits of CBD and THC so when CBD became a thing that you could buy separately, I figured I would try that. I bought drops that you can take orally but the place I purchased them didn’t have just straight up CBD. They had one that was like a 18:1 ratio of CBD to THC so I figured that would be okay.

I tried it and it tasted DISGUSTING and even though it was nowhere near as intense as smoking weed, I still could feel the underlying paranoia.

So needless to say, the struggle has been real. Real and real annoying BUT I can officially say I found a CBD company that has something that works for me.

The company is called “SOURCE” and they sell herbal supplements that contain the highest quality hemp CBD oil on the market today.

I get random spurts of anxiety that can cause me to just be in a bad mood, start to worry, feel bad about myself and if paired with lack of sleep, it can lead to panic attacks.

Apparently my dad gets bad anxiety and his dad used to as well but whether or not it’s a genetics thing, I’m unsure. All I know is that I live a healthy lifestyle and I’m a positive person so to experience anxiety so often is really kind of terrible and not something I want to deal with and it’s definitely not something I would ever want to ask for medication for.

I got a bottle ofSource CBD Hemp Oil 500mg extra strength +their Topical Salve also 500mg extra strength and someHemp Extract Chapstick, just because.

They also have products for your pets which I have heard work really well. I don’t currently have a pet but if you have one that deals with anxiety then I think this would be an AMAZING option for them and easy to give to your pet!

To be totally honest - even though there is NO THC in this product, I was still nervous to use it hahah. I’ve just never experienced any kind of product related to weed that didn’t give me a little paranoia. BUT earlier today I was feeling mad anxiety.

I was getting lost in my own thoughts.

I was clenching my jaw.

I was getting up tight.

For no DAMN reason.

So I figured if there’s a time to use this stuff, it’s now.

I did 1/2 a mL instead of the full 1mL that is recommended and didn’t hate the taste (maybe because of the MCT coconut oil that it also has?).

While I was at it I noticed that my back was bothering me, right there in the pocket like under my shoulder blade and up to my neck. I get this often and it’s usually from skipping too many back workouts so it starts to get weak and allows my shoulders to creep forward which pulls on that area. Also from being on my computer a lot, my neck is tilted down a bit for hours on end which also pulls on that part of my lats SO I can safely say, it bothers me often.

I decided to rub the Topical Salve onto my neck and into the left side of my back and I’d say within 10 minutes, not only did it stop hurting but I’ve actually noticed that I’m letting my left shoulder relax back and down while I type instead of hiking it up towards my ears.

That could also be due to the oil kicking in, which I’d say also happened fully after about 10-20 minutes.

I went from feeling angst to feeling focused and relaxed. I don’t feel sleepy or out of it and there’s definitely no symptoms of paranoia or feeling uncomfortable. I just feel … chill.

Then I threw on the chapstick just to see what was up with that haha which is nice, feels like normal chap stick, no side effects from that.

This is a product that I really wanted to share with you guys because I think that a lot of you might be in the same boat as me and this is seriously something that I would suggest to any of my family members.

Something like this could also be beneficial to anyone that gets social anxiety or has too many thoughts flying around in their head when they’re trying to fall asleep.

Are you guys interested in products like this? Let me know in the comments below!

x

#hashtags: sourcecbdhemp cbd cbdoil anxiety cbdoilbenefits whatiscbd hempoil thc

[chelseyroseblog]

PROPER REST TIME DEPENDING ON YOUR FITNESS GOALS

Hi beauties!

|All Photos Shot By www.rionoirland.com |

I would like to start this by saying that I am currently sitting in a coffee bean, SUCCESSFULLY ignoring my massive craving for a bagel with peanut butter right now…just pretending to enjoy this cappuccino with burnt milk, living my best life.

Also - listening to the new Kevin Abstract album, on repeat. Anyone else a fan? Ugh it’s so good.

ANYWAY - I want to talk about rest periods because there’s a lot of contradicting convos going on and I feel like it would help to just clear the air up a bit.

> I have a lot of clients say they want to get a bigger butt or sculpted arms but they don’t want to lift any weight.

> I have other clients who are so used to the quick fast paced environment of fitness classes that they tell me they don’t feel like they’re getting in a good workout unless they sweat a lot but they also don’t feel like they’re getting any stronger in their weekly classes.

> And I have other clients that I train online that just want to know how fast they should be going. How much rest is too much rest? How much rest is actually too LITTLE? What’s the benefit of longer or shorter rest periods?

WELLLL it all depends on your goals, but you can really think about it in 3 separate categories. Let’s start here:

STRENGTH TRAINING

Strength training of course means using weight but today it holds more meaning than just that. If your goal is to build strength faster, then your focus should be on doing strength training workouts. According to ASSM, if you’re looking to get stronger faster, then the best rest time for you is 3-5 minutes between sets.

Keep in mind though that if you’re doing proper “strength” training then you are doing 1-6 reps per set MEANING that you are using a weight that you can literally only lift between 1-6 times before failure. With that said, it’s pretty clear that whatever you’re doing is HARD and heavy af.

During this kind of training, your body uses phosphagens from your ATP system (Adenosine Triphosphate Phosphocreatine System) in order to produce energy VERY quickly without the use of Oxygen (less than 10 seconds).

BUT your body’s phosphagen reserve is like the shitty street light that everyone hates. It lasts for about 15 seconds then takes 3 minutes before it turns green again.

So we use up our reserve within that 15 seconds while we do our 1-6 reps and then if we wait the proper 3-5 minutes before we try to go again, then we’ll be able to lift more weight, and get stronger, faster.

According to Bodybuilding.com :

In one study, athletes lifted a weight more times in 3 sets after resting 3 minutes compared to when they rested only 1 minute (Kraemer, 1997). Another study showed a 7% increase in squat strength after 5 weeks of training with 3 minute rest periods.

The group that rested for 30 seconds only improved their squat by 2% (Robinson et al, 1995). Two more studies that examined very short rest periods (30 to 40 seconds) found they caused nowhere near the strength gains from longer rest periods (Kraemer et al, 1987; Kraemer, 1997)”

MY SUGGESTION:

If you’re looking to build strength in a specific area (like booty for example) then try adding one day a week of STRENGTH TRAINING. Try doing 5 sets of hip thrusts for 5-6 reps, then rest for 3-5 minutes before trying again.

Follow that up with some complimentary exercises like:

3 x 12 Romanian Dead Lifts

3 x 10 Goblet Squats

And then end with some band work and really chase the burn with:

3 x 30 band walks.

UNLESS - you are a beginner. If you are just getting into weight training then you might want to do a month of training where each exercise is done for a rep range of 10-15 to strengthen ligaments and avoid getting hurt.

2. HYPERTROPHY TRAINING:

Who’s heard of this one?!

Hypertrophy training is what you do when you want to get bigger, faster. The rep range for this type of training is typically anywhere from 6-12 reps.

The rest time for this kind of training is 1-2 minutes because this short rest period causes a greater release of anabolic (growth) hormones than longer rest periods. Resting for shorter periods of time also causes more of a burn in the muscles which I’m sure we’ve all experienced. This burn is the sign of lactic acid building up and the “pump” for lack of a better word, is the blood flow to that area, which is actually a great thing because where there’s quicker blood flow - there’s more protein being delivered to that area as well! Woooo!

I think hypertrophy training is my favorite kind of training. You might be thinking, well I don’t WANT to grow my muscles, and I don’t WANT to get BULKY. Fortunately for you, getting bulky is SUPER hard to do. You may think that your training is making you bulky but chances are, it’s your diet that’s throwing you off. Plus - we don’t have nearly enough testosterone to grow the way that men do.

Guys on average have 300 - 1,000 u/dL whereas females only have 30 - 90 u/dL. We’re like delicate little flowers lol and thinking that we’re going to get as bulky as men is like thinking a little flower can turn into a huge palm tree. It’s just not going to happen, unless you’re taking steroids…then, well…we know what that looks like.

True anabolism from hypertrophy training only last about 48 hours which is why for someone who wants to grow their ass, they need to be CONSISTENT and SHOW UP REGULARLY in order to see the kind of results they’re expecting. If you do hypertrophy training 1-2 times a week then don’t do it again for a week, your muscles are just in a maintenance phase rather than a growth phase.

MY SUGGESTION:

Do 2-3 days of hypertrophy training a week with your 1 day of strength training. I make sure to set my timer during rest periods to ensure that I get going again as soon as I need to… or else I end up getting distracted and taking 5 minute rest periods which is no bueno.

3. ENDURANCE TRAINING:

Endurance training is best for anyone who is looking to increase their muscular endurance. This is what most of us ladies are used to with all the classes that we typically attend. As a trainer I know that if I take a women through a endurance style workout that she’s most likely going to do a great job BUT if I were to take a man though the same kind of workout, it would kill them. Men don’t do as much endurance training as they do strength and hypertrophy.

Classic endurance training is when you use light weights for 15-20 reps and rest for 45 seconds to a minute between sets and it’s biggest purpose is to make your muscles more resistant to fatigue. If you want to start applying true endurance training to your workouts, try doing a 1:1 work to rest ratio or a 1:2.

So if you did the 1:1 ratio you would do for example, squats for 30 seconds then rest for 30 seconds. If you did the 1:2 ratio then you would do squats for 30 seconds then rest for 1 min.

MY SUGGESTION:

Add one day of endurance training to your weekly training regime!

So now you can see why if you’re someone like the old me, you’re wondering why your butt ins’t getting any bigger even though you’re going to Orange Theory and Barry’s every day.

Or maybe you can now see why going to Yoga and doing cycling a few times a week isn’t exactly getting you the toned look that you want.

As women we need to work on not being so afraid of the gym and of lifting weights. We don’t have NEARLY the same amount of testosterone that men do so we can get away with doing the “same” training as men and experience great results without looking like a man.

Also something to note is that you can’t spot reduce (burn fat in one particular area on your body) but you can build muscles in specific areas.

So for me, I might do 2 lower body hypertrophy days a week + 1 lower body strength training day and then I’ll do 1 upper body hypertrophy day + 1 full body endurance day.

My main focus isn’t to grow my arms but I never neglect them and I still use heavier weights than most women. I’d say my arms are strong and toned and not bulky. Before when I was using 2-5 pound dumbbells for my upper body, I had flabby arms. Now I curl with a 40 pound barbell, bench with 35’s, do overheads presses with 25 pounds, etc and my arms have done nothing but toned up.

Just try it and see how it benefits you!!

If you feel like you’re lost or would like some personal guidance in the gym, e-mail me at [email protected] to talk about your goals and get a personalized work out plan!

x

[chelseyroseblog]

BEST EXTENSIONS FOR AN ACTIVE LIFESTYLE

Yeeeeoooooo.

I never thought i’d be the person to get extensions because I spend about as much time on my hair as I do on dating apps buuuuuuut here we are, Rapunzeled AF.

I actually had long hair my whole life and I’ve only had short hair for like the last year and a half so in a way, this long hair feels more normal to me than the short cut, minus the thickness, and extra length, and the tracks …but overall…I feel like a better version of the old me hahah.

I want to first talk about WHY I never considered getting extensions even though it made 90% of people look better. I’ve been a sports/gym/high bun with a hoodie kind of person since I was old enough to walk but anytime I’ve talked to people about extensions they’ve told me that it rips out all of your hair (I don’t have much to spare sooo) and they said you can’t sweat with them.

Umm so just no then, okay cool.

But now that I’m going through this weird grow out phase with my hair, I needed a crutch until it grows out more or else I was going to end up chopping it off again and probably regretting it.

Monique from Extension Bar LA came to my rescue.

“Fantastic, long lasting hair extensions start with me, and end with you.”

I told her about my reservations with the whole hair falling out and me working out thing and she assured me that she knows what she’s doing when it comes to putting the extensions in and taking them out, I just need to take care of them and everything will be groovy. She also said that the kind she gave me is the best for people who work out so it was all a win.

I did a little Q and A with Monique that i wanted to share with you guys just in case you’re currently like ME and sorta on the fence with getting extensions. If you have any other questions you want me to ask her, just leave it in the comments below and I’ll shoot her a text!

C: Alrighty! What kind of extension did you give me??!

M: You have our desire method which is hand tied beaded wefts which no one else does in this area.

-

C: Why did you feel that these would be the best option for me compared to other extensions? Is it because you know I work out a lot?

M: That’s exactly why! If you work out a lot with these it’s okay because they don’t slip and when you put your hair up they don’t show. It’s definitely for the girl with an active lifestyle. Also you have a lot of hair so it gives you the best coverage.

C: How were the extensions put in exactly? I was on the phone half the time dealing with potential identity theft so I wasn’t paying attention haha, casual.

M: Haha! So we attached them with thread. We thread the hair and attach a bead around the hair then we put the hand tied wefts on and sew it on top. It’s seamless hand tied wefts which are lighter and thinner than traditional wefts. Most people only need 2 but since you have thicker hair we gave you 3.

-

C: What do other people do WRONG when putting in extensions that you make sure to do RIGHT.

M: They don’t go with the direction that the hair grows so it pulls the hair which is damaging. I’ve perfected the way that me and my team put them in so we make sure it isn’t damaging.

-

C: What’s the number one thing that the consumer does wrong when wearing the extensions?

M: They do not take care of it and they do not follow the take home instructions. Typically what we see is that they buy the wrong brushes, the wrong products, and just overall don’t take care of the hair. Fantastic long lasting hair extensions starts with me, and ends with you.

-

C: How long should I expect these extensions to last?

M: If you take care of them properly, they will last 8-10 weeks!

C: What are some of the main at home care instructions?

M: Brush the hair when you wake up and before you go to sleep, don’t sleep with wet extensions, pull the hair into a lose low pony or braids before going to bed and we suggest sleeping with a silk pillow case.

-

C: Amazing!! Oh and how long have you been doing extensions for?

M: 16 years!

I’ve had these extensions for a couple weeks now and i absolutely LOVE them. i wear them in braids and high pony tails no problem and curl them - just all the things! They are a DREAM. I was a little nervous at first but I couldn’t be happier with how they turned out and the compliments from people have proven that they look super real and well blended.

Check out Extension Bar LA for the best extensions!

xxx

#EXTENSION BAR LA #BEAUTY #EXTENSIONS #HAIR

[chelseyroseblog]

50 MEALS MADE EASIER

QUICK, EASY, HEALTHY, CHEAP AND EFFICIENT MEAL GUIDE.

33 meal and 17 snack ideas that will allow you to eat more food but consume less calories because they’re packed with protein and vegetables with smaller amounts of carbohydrates.

We cover breakfasts, smoothies, bowls, dinner plates and snacks!

Meals are color coordinated so that you know which meals have similar ingredients, making it easier to make plenty of delicious recipes with what is in your fridge.

[chelseyroseblog]

22 WAYS TO INCREASE YOUR N.E.A.T. (HOW TO BURN CALORIES SERIES # 1 OF 4).

Hi mama!

After I did my most recent poll on Instagram, I learned that you guys are actually really interested in learning more about health and fitness beyond what to eat and simple workouts. I feel like I’m learning about this stuff on a daily basis but I wasn’t sure how much ya’ll wanted to know so I kept things really simple BUT now that I know, I’m super stoked to take you guys through as much as I can :)

I just got home from SD which was super fun but it was also a lot of sitting, eating and drinking, AKA GAINING WEIGHT lol.

I just got back this afternoon and literally went for a 90 minute walk 5 minutes after I got home then went to Costco and walked around there then cleaned my house and now we’re here!

You might feel like that’s useless information for you right now but it actually is why I thought to do this post!

So let’s rewind a little and talk about the subject of today’s blog…N.E.A.T.

As I was explaining in this post - NEAT is one of the top 4 ways that we burn calories and I feel like it is HIGHLY underutilized.

The other three ways are, BMI (BODY MASS INDEX), AF (ACTIVITY FACTOR), AND TEF (THERMOGENIC EFFECT OF FOOD), which I will talk more about over the next few weeks for this “How To Burn Calories Series”.

NEAT stands for, NON EXERCISE ACTIVITY THERMOGENESIS.

Say wha…?

Basically it’s the calories that you burn through movement that’s not considered your actual workout. In my opinion, a LOT of people could start dropping weight if they would increase their non exercise activity factor So I wanted to give you guys some examples today of how I do it on the daily, and other examples that you could potentially incorporate.

STOP LOOKING FOR THE CLOSEST PARKING SPOT.

Yoooo I used to be the BIGGEST front row parking snob. I would drive and drive and drive and wait around until the closest spot to where I was going would open up. Then I started occupying my boyfriends passenger seat and went through a phase where I wanted to murder him because he would park in the back of every parking lot without even CHECKING the front. (I legit would offer to drive so that I could park). Now I do the same thing because it’s an AMAZING way to get in so many more extra steps. TRUST ME.

2. DO EMAILS/TEXTS/POST WHILE WALKING.

If you’re not cautious of this, it’s super easy to sit in front of your phone or computer while you’re on the couch . It took me some time to be more aware of it but now I time batch my texts, emails, and posting into one 60-90 minute time slot during the day and regardless of where I am, I just put in my headphones and walk outside while I go through everything. It’s also WAY more relaxing, it' doesn’t feel like work it just feels more like a stress reliever.

3. WALK TO THE STORE INSTEAD OF DRIVE

Uhh yeah I also used to be pathetic at this. I would literally go to the bank and then instead of walking across the crosswalk and down the street a little to run my next errand, I would get back in my car and drive there. Seriously. TERRIBLE. Now one of my favorite things to do is bring a bag with me that can help me carry groceries or dry cleaning or whatever and just walk from place to place to knock out my errands. Remember if you’re thinking your too busy for this, that you’re knocking out exercise while you’re running errands! It’s a win.

4. SIT UP STRAIGHT > SLOUCHING

Sounds minimal but our bodies are wired to like minimal. Our bodies are always wanting to conserve energy so they will always want to take the path of least resistance but YOU have the power to tell you body who is boss and tell it that WE’RE MOVIN. Sitting up straight engages our core where as slouching most certainly does not, so sit up straight, work on that core and burn more calories.

5. FIDGET > SITTING STILL

This article is a really interesting read about how fidgeting burns more calories so check it out when you can. Sometimes I will be writing a blog and I’ll snap back to reality and realize that my leg is bouncing around and I have no idea how long it’s been doing it for haha and stopping just feels unnatural. This is why I can’t sit criss cross while working because then I can’t move anything and it’s almost more distracting than moving around. if you’re not a fidgeter, see if you can pick up a little pep in your step while you’re at your desk.

OTHER WAYS TO DEVELOP YOUR N.E.A.T. THROUGHOUT THE DAY.

6. Clean your house for 20 minutes a day.

7. Walk while you chat on the phone, even if it’s just in circles around your apartment.

8. Stand > sit whenever possible.

9. ALWAYS take the stairs over the elevator. I’m always SO surprised when I see people skipping the stairs and taking the escalators and the airport. MOVE. Or when I go to the mall, my doctors office, parking garages, etc. I always take the stairs.

10. Squeeze your glutes at least 200 times while driving. Sounds weird, I know, but your glutes are totally turned off whenever you’re sitting so take a few minutes to wake them up and give your hip flexors a break.

11. Do planks, glute bridges and crunches during commercials. I did this during the last award show and seriously got in a full workout haha.

12. Do calf raises while you’re waiting in line. I do this OFTEN lol, at the grocery store or the bank and I always did it when i was waiting around as a cocktail server.

13. Tighten your core at stop lights until it turns green.

14. Read > scroll through insta. Using our brain burns more calories. According to this article, a person uses about 320 calories a day just to THINK. Just like with a lot of these tips, the calories burned won’t be a HUGE amount if you change your habits but say you burn 50 more calories a day just from reading instead of watching tv and you do that everyday, you could burn an extra 1,400 calories a month which is almost half a pound. Just something to think about ;)

15. Rent a bike for the day instead of driving.

16. If you sit a lot, set a timer for 1 hour and get up to walk for 5 minutes every time it goes off.

17. Make a simple workout challenge for yourself to complete by the end of the day like 50 push ups or 10K steps or 80 squats. Having little goals at least keeps movement on our minds and allows us to push ourselves a little bit further. Imagine doing 10 push ups 5 different times throughout the day. That’s 350 push ups a week! It would feel like nothing and your arms would LOOOOVE you!

I think that’s a good start haha. Pick 5 of these and comment below to let me know which ones you’re going to try to do starting this week! Also let me know if you liked this blog and if you have any other ideas I would love to read them!

X

#QUICK SLIM TIPS #NEAT #NON EXERCISE ACTIVITY THERMOGENESIS #BURN CALORIES #walk

[chelseyroseblog]

HOW I'M GETTING READY FOR HAWAII IN TWO WEEKS

I just celebrated my birthday HARD for the last week and I'm not mad at it, but I'm also feeling way less in shape than I was a week ago and totally unprepared for Hawaii haha.

BUT not to fear, I know how to get things back together over the course of two weeks and then we can all just pretend that the alcohol, burgers, chocolate, chips, dips, beer, pad thai, cake, ice cream and bread nevvver happened this week. ALLLRIGHHHHT!

I feel like I get asked this a lot though so I wanted to break down everything I'm doing so you guys know exactly how to prep for a vacation. 

1. WORKOUTS ARE A PRIORITY

I mean, it is quite literally, CRUNCH TIME. NO EXCUSES. When you have a short time period to get ready to vaca or for an event, you need to schedule your workouts like you schedule your blow drys. Here's what my workout schedule will look like for the next 2 weeks:

WORKOUT GOALS

M - Full Body

T - Upper Body 

W - Lower Body 

TH - Upper Body 

F - Full Body 

Sa - Hike/Something Outdoors

Su - Lower Body 

One of my biggest areas of focus is my lower body. I want to lift and round out my booty, tone my inner thighs, and tone my hamstrings SO a good rule of thumb when you really want to focus on an area is to get 30-40 total sets per week. WHAT THE HELL DOES THAT MEAN. I'll tell ya. 

So say on Wednesday I do 3 sets of hip thrusts, then I do 3 sets of back squats and then I do 3 sets of dead lifts...that means I've done 9 sets. So by the end of the week I want to try to hit at least 30. (Again this is for areas that you're REALLY wanting to work on). 

If I do that again on Sunday then I will have done 18 sets. This means in order to hit 30 sets, I need to incorporate 12 more sets throughout the week for legs. So I could do this by 3 sets of squats and 3 sets of bulgarians on one full body day, then 6 more sets of lower body exercises on another full body day. 

That would put my total sets for lower body at 30 for the week which is wooorrrrkk girl! This is how you'll start getting those results you're looking for. 

To give you perspective, a beginner usually gets 18 total sets a week, meaning that they might do 9 sets one day, cardio a few days that week, and then one more strength day with 9 sets for the day. This is not ideal for big changes so just something to keep in mind :)

Another thing to keep in mind when creating your work out plan is to make sure you're hitting each muscle group 2 times a week. 

So those are my workouts...Now let's figure out how much I should be eating with those workouts!

CALORIE GOALS:

So if I wanted to maintain my current weight and not work out, then I would have to consume 1,206 calories a day, but since I'll be working out, I can give myself some more calories YAY. (There's a system to figuring this out so if you want this done for yourself - email me at [email protected] and tell me you're interested in the NUTRITIONAL CONSULTATION). 

There's a whole number and percentage thing that happens here depending on how often you're working out and how hard the workouts are so for me we will multiply my calories by 1.55, so my daily intake of calories on work out days if I wanted to maintain my weight would be 1,869...

BUT

I want to lose a bit of weight right? So what I would need to do is create a caloric deficit so my calorie goal on work out days would be maybe something like 1,600. This means that by the end of a workout day, I will have burned about 250 more calories that day than I consumed which = WEIGHT LOSS. I think what a lot of people tend to do is work out and then reward themselves with a huge meal so your most likely not in a caloric deficit by the end of the day which is why you're not seeing the results you want! (Don't worry, I did that for a long time too).

MACROS GOAL:

Let's start with protein. If I want to maintain lean muscle that I'm putting on then I want to aim to get my body weight in grams of protein. So I would want to aim for about 130 grams of protein, this means that 520 of my calories would be coming from protein. (There's 4 calories per gram of protein so you just multiply 130 by 4). The cool thing about protein is that when consumed, you burn MORE CALORIES simply by eating it. This is called the thermogenic effect of food. Protein burns roughly 30% of calories consumed so if I eat 520 calories of protein, 156 of those calories will be burned off simply by my body trying to break it down and digest it. WOO!

OKAY - from here I can make my CARB goal intake. I know that a VERY low carb diet is 50 grams a day or less and a LOW CARB diet is 100 grams of protein a day or less. When I'm getting ready for a event or a vacation I like to hover at a "low carb diet". Carbs are made of water so when we eat less carbs we start to lose a lot of water weight and look leaner so it really helps when you don't have a ton of time to get ready for something. 

Carbs also have 4 calories per gram so if I want to have 100 grams of carbs a day, then that means that 400 of my calories will come from carbs. 

400 calorie in carbs + 520 calories in protein = 920 calories. If I'm shooting for 1,600 calories on a work out day then this means that I have 680 calories left to use innnnn fat..or alch haha, but seriously. 

one gram of alch = 7 calories

one gram of fat = 9 calories

So depending on what my day looks like I can play around with these remaining calories. 

And that's the lesson on MACROS. 

EATING GOALS

Alrighty - now that we know how much I can eat, I'll talk to you guys about WHAT I'll be eating. I can eat the same thing for months which is nice because then I don't have to think that much about cooking, prepping, blah blah blah. 

Breakfast 6:30am : 1 piece of medium/large fruit like an apple, pear, or banana or two pieces of small fruit like plums...mainly lol. I'm in love with plumcots right now AND a medium almond milk latte.

Snack 11:00am: This is where I like to get in some protein so I will pretty much always have a ONE BRAND Birthday Protein Bar.

Lunch 2:00pm: Protein bowl. If we have rice in the fridge then I'll add a 1/3 cup of that to the mix with 4 ounces of turkey, 1/4 an avocado, and 2 over medium eggs. Then I top it with some sea salt, goat cheese, and tajin. This is a super easy way for me to get in a lot of protein without feeling stuffed or losing any energy, and it keeps me full for like 4-5 hours. 

Snack 5:00pm: This is usually a point in the day that I'm on my way to work and I'm not super hungry but I need to get in more protein and I never know when I'm going to be able to break at work so I like to go in without any vibes of feeling hungry SO i'll do a cold brew with a scoop of protein powder and almond milk or I'll do a ONE BRAND birthday protein bar if I didn't have on earlier in the day. If I don't have to go to work then I skip this snack and just have dinner when I get hungry. 

Dinner 7:00 - 8:30ish: Nothing big. I'll usually have turkey with vegetables and 1/3 cup of carbs whether it's sweet potato, brown rice, pasta etc. Although since I'm keeping my carbs between 50 and 100 for the day it really just depends on what I've had already. 

SLEEPING GOALS

It's impossible to look and feel good without proper sleep and with my stupid ass schedule, sleep can be really hard sometimes. But I've gotten better at setting myself up for the best sleep possible and making sure that I take a nap the next day if I feel like I need one instead of trying to power through. 

When we're on minimal sleep, we LOOK it and our stress levels typically go up and we end up getting sugar cravings so sleep is meggaaa babe important. 

So to get the best sleep I'm going to make sure that I de stress before going to bed. I work at a lounge until midnight so when I come home from there I need to make sure that I try to relax and unwind before getting in bed or else I feel a little stressed in the morning still because it's like I didn't give myself a break. 

I also spray aromatherapy around me when I get home because it just helps with the relaxation aspect of the night and then I make sure that I do my face routine with all my favorite skin care products. 

An eye mask is essential for sleep as well and my phone always goes on the ground on airplane mode. Rest up bitches.

FINAL DO'S AND DONT'S

Do:

+ Drink a lot of water throughout the day

+ Have a celery juice for breakfast a few times to help reduce bloat

+ Drink a detox tea before bed 4-5 nights a week (I like slim master from Ralph's. Super Cheap)

+ Do hit up a sauna and get a colonic if you have time (MAJJJOOORRR)

Don't:

+ Drink if possible. If you do, go for 1 glass of wine or 1 clear liquor on the rocks. Try to avoid super sweet cocktails and beers FOR SURE. 

+ STRESS. This is so counter productive to what you're trying to do. Stressing will make you hang on to weight and crave sweets.

ANYYYWAAAYY I hope you guys found this helpful! I am officially on day one of the count down and made sure to hit the gym this morning, had an apple and a coffee for breakfast, had a turkey bowl for lunch, a ONE bar as a snack and right after this I'll be going on a hike before I figure out what I'm making for dinner! 

Thank you guys so much for popping in to read this. Comment below if you have any other tips, suggestions, or questions!

X

[chelseyroseblog]

THE KETOGENIC DIET: IS IT HEALTHY? BENEFITS? DOWNSIDES? RESULTS?

Hi ladies!

Okay - it's time. There has been non stop talk about this diet. I've kinda tried it, I've had friends who have tried it, and almost all of my clients have asked me about it at some point so I figured now would be a good time to go over it and give everyone the low down on it's benefits, it's downfalls, it's results and etc. 

WHAT IS THE KETOGENIC DIET?

I mean every celeb from Halle Berry, Adriana Lima, Megan Fox, Gweneth Paltrow and the Kardashians have been fans of the ketogenic diet (AKA THE KETO DIET) yet a lot of us are still like, wtf is it...? And how does it realllly work?

 But when we go on a low carb (100 grams of carbs or less) or very low carb diet (50 grams of carbs or less) our brain sort of goes into a brain starvation and needs fuel. The liver gets to work and starts making keytones (chemically known as keytone bodies) as a back up source of fuel for the brain. 

Ketosis is the name of the metabolic state that your body goes into when you drastically reduce carbs which typically looks like anything from 20 - 50 g of carbs a day or less. To put that into perspective, the average American consumes 225 - 325 grams of carbs A DAY. Which obviously isn't recommended for the standard sedentary American considering approximately 71% of the population in the United States is overweight. (ARTICLE) 

To break the keto down a little it further, it's also good to know that there are 3 different kinds of keto diets:

Standard Keto Diet (SKD) - Suggests Low carb (5%), Moderate Protein (20%), High Fat (75%)

Cyclical Keto Diet (CKD) - This one involves periods of higher carb days so it would look like 5 days of keto with 2 high carb days. 

Targeted Keto Diet (TKD) - For this keto diet you just add carbs around workouts. 

Then there's also something called high protein keto where people will do 60% fat, 35% protein and 5% carbs.

So basically when you're on a keto diet you are dramatically reducing your carb intake and going on a diet that is very high in fat. 

But like...my question is...how are we supposed to know when we're actually IN ketosis? Like if I don't eat carbs all day am I in ketosis by the end of it? I dove in on this info as well and this is what I rounded up. 

Apparently it's possible for someone to enter ketosis after only 2 days but it could take up to a week. It depends on your activity level, lifestyle, body type and carbohydrate intake. After a few days you can see if you're really in ketosis by checking the amount of keytones in your blood. This is done by blood work or you can get what are called "keytone strips" and test through your urine at home.

What Do You Eat On A Keto Diet?

Low carb veggies - greens, tomatoes, bell peppers, onions.

Avocados - whole or as a guac if you'd like. 

Healthy Oils - Extra Virgin Olive Oil, Coconut, Avocado.

Nuts/Seeds - Chia Seeds, Pumpkin Seeds, Flax Seeds, Walnuts, Almonds. 

Cheese - Unprocessed Cheese (goat, mozzarella, cheddar).

Butter and Cream - Go for grass fed.

Eggs - Get pasteurized or Omega -3 Whole eggs

Fatty Fish - Mackerel, tuna, trout, salmon.

Meat - Red Meat, Steak, Ham, Sausage, Bacon, Chicken, Turkey.

What You Can't Eat On A Keto Diet 

Sugary Foods - Cake, Candy, Pastries, Soda, Fruit Juice.

Grains or Starches - Wheat Products, Cereal, Rice, Pasta. 

Fruit - Small portions of berries are the only fruit allowed. 

Beans/Legumes - Peas, Kidney Beans, Lentils, Chic Peas.

Root/Starchy Vegetables - Carrots, Potatoes, Sweet Potatoes. 

Low Fat Products - Often are higher in sugar/carbs to replace the fats. 

Unhealthy Fats - Processed Vegetable Oils, Mayo.

Alcohol - Due to it's carb content, most alcohol will throw you out of ketosis. 

Sugar Free Diet Foods - These tend to be highly processed and are often high in sugar alcohols. 

KETO DIET RESULTS 

So this high fat diet was originally created in the 1920's to help children with epilepsy but at this point there are over 20 studies that show that this type of diet can not only improve your health but it can help people lose weight. 

These studies also shows that following a keto diet may help battle diabetes, cancer, and Alzheimer's but the more general results include:

Increased Mental Clarity 

More Energy 

Weight Loss - how much and how fast depends on; Sleep and stress. People will generally lose 3-10 pounds in the first week which is typically a lot of water weight. Carbs are made of water so this is what most people see first, not necessarily fat being burned off. After the first couple of weeks we can expect 1-2 pounds a week.

A reduced carbohydrate diet will help reduce your blood sugars and increase your blood ketone levels. (According to this article). 

IS A KETOGENIC DIET HEALTHY?

There are a ton of articles that go back and forth on whether or not it is healthy but it seems like for the most part - it is. Some of the initial short term side effects include:

Headache

Fatigue

Constipation

Bad Breath

These are some of the initial temporary side effects that usually disappear in a few days or a few weeks. 

Keto Flu - Having a drastic reduction in carbs can sort of shock the body and bring on withdrawl type symptoms so some people may experience:

Stomach Pain

Muscle Soreness

Poor Concentration

Dizziness

Muscle Cramps

Weakness

Irritability

Headache

Diarrhea

Constipation

Vomiting

Nausea

Sugar Cravings

Difficulty Sleeping

These things can typically be avoided by drinking more water, avoiding very intense exercise, and replacing electrolytes. When insulin levels decrease, the kidneys release excess sodium so replenish that by having salty, potassium filled, keto friendly foods like leafy green veggies and avocados. Also make sure that you get adequate sleep. 

Other but less common side effects include:

Keoacidosis - A condition that occurs in uncontrolled diabetes. This has been reported in women who are breast feeding but it is very uncommon. 

Kidney Stones - Also uncommon but there have been cases of epileptic children who have developed kidney stones on a keto diet. 

Raised Cholesterol Levels - The "bad" or LDL Cholesterol levels have been known to rise as well as the overall cholesterol on a keto diet due to a higher consumption of saturated fats. This increases your blood pressure and puts you at much greater risk for heart failure. 

Do I Recommend A Keto Diet?

So personally, I wouldn't recommend a keto diet to someone but if they wanted to do it, I don't think I would discourage them. What I like about a Keto diet is that it removes one of the biggest food groups that most Americans over consume which is carbohydrates. Carbs are NOT bad though. How much we need to consume depends on our activity levels and I understand that this is where people get confused. We think we need so much more of a carb intake than we really do when in reality, even people that are lifting weights at the gym 5 times a week can get by on a small amount of carbs. 

We eat way too many carb sources, and are more sedentary than ever. So when we start a new diet or a new gym membership, there's motivation to get fit and healthy already in place so that's step one. Then there's a sense of structure with what foods you can have and what foods you can't have so what starts happening is you find new foods to eat, you find new things to do, and you exercise more because you're feeling good about yourself. 

So if going on the Keto diet HELPS you put those things into place for the long term then I'm all for it. I think where a lot of people go wrong is they hear that because of things like the Keto diet...coconut oil, avocados, chia seeds, flax seeds, butter, bacon, and loads of red meat are now the healthiest things to have. 

I'm not saying they're healthy or unhealthy but what I'm saying is that there still isn't a sense of CONTROL and discipline. This causes many people to eat a multiple avocados in a day, on top of a ton of bacon, on top of a few bullet proof coffees and then they don't have the discipline to go on a low carb diet the way the need to in order to be in ketosis, so they over consume even more calories, and think they're being "healthy" while they're at it because the food choices are primarily healthy. 

Is this making sense?

 I think the best choice would be to get a health coach (I'm right here!) and spend some time addressing you're unhealthy patterns and build in a strong foundation of new healthy habits that will allow you to make good choices and be knowledgable on how much food your specific body really needs!

Keto Recipes

With all of that said - I tend to learn towards a diet that is primarily protein, then fats, then I usually get 50-90g total carbs a day so I'm obviously not in Ketosis but I am cautious of my carb intake and have always created recipes to align with that. Here's some ideas on my blog for you to check out!

MORNING POWER UP SMOOTHIE

BBQ TURKEY BOWL

KALE SALAD WITH A HOMEMADE DRESSING

HOMEMADE CEVICHE WITH FARMERS MARKET INGREDIENTS

 What Experts Are Saying About The Keto Diet:

If you want some more info, here is a list of some people I've come across who wither support the keto diet or feel like it's not ideal. I got lost reading about so many different opinions and then I go MEGA lost once I started watching all of the videos on YouTube surrounding the "fad" diet. (Especially on Joe Rogan's page). 

1. ABBEY SHARP - RD - BLOG - "First of all, I can’t deny the fact that people will lose weight on a keto diet. Here’s why. First of all, you’re eliminating a major food group. When you do that, you limit your food options and most likely your food intake, so it’s not rocket science that you’ll likely lose weight. Second, most people on a low carb diet tend to increase their protein intake in the absence of carbs and there is some evidence that consuming higher amounts of protein may have some weight loss benefits. "

2. MCKEL HILL - MS - RDN - LDN - BLOG - "There are many success stories out there and people who swear that ketogenic diets have worked for them and make them feel incredible, which is amazing! On that same note, the opposite story is true for those who it didn’t work for — it’s like this with diets across the board, there are no one-size fits all. I encourage you to think deeply about the motivation whenever you embark or entertain trying out a diet — is it for health, to make you feel your best, is it sustainable, will it allow you to socialize and enjoy the other beautiful moments of life, or will it cause you stress micromanaging your diet?"

3. KELLY LEVEQUE ON LAURENCONRAD.COM - HOLISTIC NUTRITIONIST - WELLNESS EXPERT - CELEBRITY HEALTH COACH - BLOG - "Kelly recommends first trying keto as a 6-week reset. It is perfectly fine to do keto long term, as it provides great brain fuel and it’s anti-cancer, and anti-inflammatory. However, you will just want to make sure that if you are making it your lifestyle diet, you’ll never want to skimp on leafy greens and veggies or start replacing your healthy fats like coconut oil and avocado with unhealthy fats like lots of processed cheese and cured meats like pepperoni (which are high in fat, but not the good kind). It’s also a good idea to add a little more sodium into your diet when trying keto. Having a glass of pink salt water when you feel tired or dehydrated on keto can work wonders."

4. TANYA ZUCKERBOT - MS - RD - ON THE POPSUGARFITNESS - BLOG- "Sounds like a diet with benefits, right? Sure, this way of eating can be spot-on for certain individuals, and it may even be easy to sustain, but there's no way to avoid the shaky transition, which can result in some unsettling side effects, often called the "keto flu,""

5. THE BALANCED BLONDE  has a great podcast also that you can listen to here, where she chats with Kelly Leveque and "total keto expert" Wes Okerson about the Keto diet. EPISODE #14!

Have you guys tried the keto diet? If so what are your thoughts?!

X

[chelseyroseblog]

10 STEPS TO SELF DISCIPLINE

Hi Princess!

Man I am just having a full freaking circle moment right now. I'm currently at home with the house to myself and I've just spent the last 2 hours cleaning, organizing, and planning...and canceling plans for tonight that I actually was SO excited for. 

[I was planning on going to FORMA in Santa Monica area with two girls that I used to work with for some BOMB ASS din din, but there were two problems...]

 Their menu doesn't really match up with my weight goals right now annnnd

   I knew that if I went, then I wouldn't get this blog post done and I already PROMISED myself that 1-2 new blog posts would be going out every week. 

So now, here I am, listening to this Spotify playlist, drinking my celcius, and jotting down notes and quotes about success and self discipline. 

Then a light bulb went off....mayyybe I should write a post about self discipline?!...GENIUS. 

Half the time when I have self discipline, I don't even think about it. Actually I would say that that happens more than half the time, which is nice. 

For example when I cancelled my plans for this evening, there were 2 people that looked at me all wide eyed when I told them why I cancelled and said "Wow, talk about self discipline", and "Holy shit I would do anything for that kind if self discipline". Hahah but I didn't even think twice about it. 

And then I really started thinking about it and realized that actually a ton of people have told me I have some kind of insane ability to discipline myself. Whether it's walking by the desserts at work and not grabbing any, or only having 1 piece of licorice instead of 12, or when I turn down a day time pool party because I have unfinished shit on my calendar.

Whatever. I gotta do what I gotta do ya know? But as I get older I'm really starting to see that this isn't as common amongst the majority of other people. 

When I think about how I developed self discipline I basically just pull out the archive of alllllll the things my parents had me do when I was growing up. 

I was in Taekwondo until I was a black belt and I played soccer into high school so from a young age I always had some kind of coach whether it was in school or at home. I think a lot of discipline came from the combination of the two. 

 If I was hungover at a game then my punishment was playing the entire 90 minutes as left mid in 90-degree heat. (Mainly because I couldn't tell anyone I was hungover and sucked at lying...still do).

If I got a C, I was grounded. If I didn't go to work, I wasn't given money from my parents. If I forgot to take the trash out to to street I was hit with a text that the next time I forgot, the trash would be laid out in my bed haha soooo I didn't forget. ever. again. 

That one may have been a bit of a lie on my parents' end but once people start following through with consequences, you start to believe them...quick. 

And if I ever wanted anything...I had to work for it. My parents had me paying my phone bill, car payments, gas, and insurance before I moved out at 20 years old and I have never asked them to loan me money since I've moved to LA. And when I wanted to go on a $500.00 S.W.A.T. trip to Tahoe (S.W.A.T. was the BEST. If you know, you know.) when I was 16, I was allowed to go, but I had to work for the money and save up. 

The point of all of this is that I was raised knowing that I have to work for what I want, nothing will be handed to me, and If I mess up, it's my ass on the line. 

Growing up I wanted to stab someone because I had THE MOST chores out of all of my friends, was grounded the most, and worked the most haha BUT NOW, I appreciate it. Funny how that happens. 

Benefits of Being Self Disciplined:

Because I grew up the way I did, and have had the motivation to stick with what I've learned, I've noticed that my self discipline has allowed me to stay focused on my goals and actually REACH them. 

BUT even if you didn't grow up with self discipline and feel like it's something you wish you had NOW, then just know that you CAN HAVE IT NOW. It's just like anything else...whether you do it over and over again, or never do it at all, it becomes a habit...you just need to decide which habit you'll practice. 

Even for me, self discipline can be hard. Like I said earlier, most of the time it comes naturally but there's other times that I lose it therefore I understand what it's like NOT to have it, and how frustrating it can be and ultimately how big of a set back it can create. 

Having self discipline has allowed me to begin growing into the person that I want to be. It's helped me avoid everything from people, food, and parties (not to sound boring haha) at times that my goals were more important to me. Because girl believvvvve me, if I didn't have goals combined with some self discipline, I'd still be partying my ass off. 

WELP LADIES. 

It's time to PRACTICE good habits and it's time to look inward and start taking care of YOURSELF. Here's 10 steps that I think everyone should practice if they are looking to be a master at self discipline. 

10 Steps to Self Discipline 

1. Write down your goals 

I mean you have to know what you're even being self disciplined for right? When I write down my goals it HAS to be when I'm relaxed, STRESS FREE, open minded and optimistic. Or actually sometimes it could be like the polar opposite haha. If I'm really over my current circumstances then I will think of a few goals that I feel like I NEED to achieve but as far as writing them down and feeling like they're possible, I need to be in a good place. 

Either way, make a point to think about them, and write them down. I have my goals organized on a big white board in my office and I swear it makes all the difference. Also - remember to write down a goal for every area of your life. Have a "personal best" goal, a "career" goal, a "fitness" goal, and even a "family" goal. Maybe you don't contact your family enough or make enough time for them and you want to make it your goal to call them once a week. Whatever it is, write it down and this will start to improve your self discipline. 

2. Make a plan

Goals are just words until you have a plan behind them and give them MEANING. So what if you want to live by the beach? If you have no idea how you're going to do it, like not even a first step, then I'm not saying it won't happen, I'm just saying it's unlikely. Also, why wait 10 years to see if you might live by the beach when you could just make a plan and get there in a 6 months? Successful people know that in order to be successful you just need to START SOMETHING. Start small, build positive habits, and you'll be on your way to reaching your goals. 

Brian Tracy explains that when it comes to making a plan and actually executing it, we need to understand the CROWDING OUT PRINCIPLE. This means that we need to fill our days with HIGH VALUE & MEANINGFUL tasks in order to be successful as opposed to low value, busy work tasks. This way our day is "crowded" with so much meaningful work, that is blocks out time to work on small things that are not relative. 

"When it all comes down to it, nothing trumps execution." - Gary Vaynerchuk 

3. Develop the right mindset

I am obsessed with how powerful the mind is. It is so crazy to me to hear people talk about everything from a negative perspective ALL OF THE TIME. "I don't have money." "I'll never find someone so I'm just giving up on love, I'm over it". "I hate this fucking job but I have no other way of making money." "I look like shit." "I'm so ugly I don't know why anyone even talks to me."

LIKE WHAT?!?!?

I know it's not EASY to change, and it's not EASY to really go for your goals because it can be scary. The unknown is a very scary place and believe me, I get it. When I moved to LA I knew I was going to be on my own but I made it work. And even right now in my life, I am preparing myself for a HUGE change. 

And I couldn't even tell you all of the things that could go wrong because I refuse to let my focus go there. What's the point? If I want this change to happen then no matter how scared I am, I need to focus on all the GOOD that will come from it, and all the ways that I WILL be able to make it work. 

You MUST MUST MUST live in a positive mind set in order to be successful and have self discipline. 

"Your thoughts are incredibly powerful. Choose yours wisely." - Joe Dispenza 

4. Have a daily mini accomplishment

This is something that I started having all of my health coaching clients do. We all know that STARTING something is the hardest part right? We dwell on the idea of it, we feel like we REALLY want to start something but we just don't. It happens to all of us but the best thing to do in this situation and the best way to really start working on the self discipline muscle, is to have a mini accomplishment every day. 

But make it towards your goal. SO for example, if my goal is to start losing weight then I would write down "START WORKING OUT 3 DAYS A WEEK" as my goal. I might even PLAN on doing it Monday, Wednesday and Friday but then the MOTIVATION and the right mind set might be lacking. So if I just CANNOT get myself to do it, then a mini accomplishment would be to go for a 10 minute walk. Or to take the stairs everyday instead of the elevator. 

And BE PROUD OF YOURSELF for doing it. That's an accomplishment! 

If your goal is to start a blog but you've been putting it off for 10 months then have a mini accomplishment by bookmarking 5 blogs you love and make a little list that highlights the things you love about them so that you have a better idea of what you want yours to look like!

If you've been eating like shit for the last 2 months and really want to get your diet on track, start by having a smoothie for breakfast and if you don't change anything else for the rest of the day, at least you can go to bed knowing that you did something different today that put you one foot closer to your goals.

I've found that having my clients do these mini accomplishments gives them the confidence they need to do it again the next day, plus some. And then within DAYS they are miles ahead of where they were. You just need to start. 

5. Be obsessed with your "why". 

If your goal is to lose 10 pounds then your "why" may be because you're going on vacation, it may be that your family has had health issues that you want to avoid or, it may be that you just realized that you need to either lose weight or go up in your jean size, and that's just not an option for you. 

Whatever your why is, it needs to really make an impact, or you're not going to care enough to discipline yourself. 

"There is no greater gift you can give or receive than to honor your calling. It's why you were born. And how you become most truly alive." - Oprah Winfrey.

6. Get comfortable with being uncomfortable 

Man oh man. I think when I moved out of my parents house and no longer had a coach that was going to give me immediate consequences for my actions...I felt a little lost. All my friends would be going out so I would want to go, or all my friends would be eating mexican food at 2:00am so I would get some too. 

Or instead of working on anything, I would decide to go to the beach all day and then the movies knowing that I didn't have money to be spending. Things like that. So it took me a few months of play to realize that no one was going to be holding me accountable for getting my shit done. 

I had to do that for myself. So what started happening was, I had to start saying "no" to things that I really wanted to do. I realized that I didn't have time to be sitting around on my phone all day waiting for the next person to text me and invite me to do something. 

And it was kindaaa awkward?

People started telling me that I worked too much and that I needed to spend more time with friends but honestly, I didn't feel that way. 

There's so many girls I talk to that tell me that one of the biggest things that gets in the way of their goals is their social life. They don't want to miss out on the fun, or all their friends drink, etc. 

I get it! But if you want to work and accomplish your goals and your social circle gets in the way of that, then just explain to them that you have to stop going out as much and your true friends will understand. 

7. Be consistent with your motivation

I swear this makes self discipline so much easier. If your goal is to start your own business then you need to wake up every day telling yourself that you're going to start your own business, and you need to be clear about the steps you're going to take to get there. 

You can't just write it down in a cute notepad once or twice a year and expect it to happen. The more attention you give it, the faster and easier it will come. I'm a big visualization person so whenever I'm in the shower or when I'm meditating or walking, I literally ask myself "what do you want your life to look like in X amount of years". And the picture doesn't just appear quickly and perfectly...but little things start to come to mind and you start to BUILD a picture which eventually turns into like a mini film in your mind. 

BUT you have to take the time to think about it, otherwise we are just lost thinking about all the errands and work we have to do that we never even give ourselves the chance to work towards something. 

8. Be equal parts realist and optimist

This may be a good or bad thing but for me, a lot of my self discipline has come from the sad truth that at the end of the day, you can't rely on ANYONE to take care of you...or you shouldn't anyway...in my opinion. If you're waiting for a man to take care of you then that's of course your call but what if things don't work out? What if he leaves you and you didn't do anything to set yourself up to stand on your own two feet?

Not to be negative but really, I just want to honestly ask some women what their plan is. So for me, I don't expect to be taken care of which is part of the reason why I work so hard. 

With that comes optimism. I am optimistic that everything I'm working on will set me up for security and I'm optimistic that one day I won't have to work as hard but for now, I have to take care of myself, ya know?

"The biggest risk is not taking any risk ... In a world that's changing really quickly, the only strategy that is guaranteed to fail is not taking risks." —Mark Zuckerberg

9. Commit to your calendar

This is one of the best things I've ever done. Us girls looove our calendars and organizing and colored pens and shared calendars and what not BUT I feel like we write for 2 weeks and then forget about it for a few months and then start using it again later right? Haha. 

Having a calendar with set days to do things is HUGE if you stick to it. It's one of the best ways to practice self discipline. 

10. Truly understand the alternative. 

When I think of people that are self disciplined, I think it's fair to say that they know that if they DON'T follow through with what they need to do, the consequences will come in the way they feel, the way they live, or the look. 

So be honest with yourself about what would happen if you DIDN'T start accomplishing your goals. Does that mean that you'll be at a job you hate for 5 more years? Does it mean that you'll never lose the weight you've been wanting to get off? Does it mean you'll never know your full potential? For me - I know that if I don't work on being my best self, then I can't give my best to others and that's not an option for me. 

I want to be someone who is happy and full of life everyday and recognizes that everyday is a gift and that we need to enjoy the ride. BUT if I lose sight of myself or feel like I'm not appreciating each day, then I can't be that person. 

Ugh, I could talk about this for forever but to be honest, I gotta go get my brows done haha. 

I hope you guys have an AMAZING day!

X

[chelseyroseblog]

Starting my morning off with meditation, stretching and 💦 two bottles of @penta before heading to the Equinox X Delta ✈️ workout event to test out their #SWEATLAG class 💪🏼 PS, get this water next time you see it. 🤩 It goes through a 13 step purification process, and it’s arsenic-free, chlorine-free, chromium 6-free, fluoride-free, MTBE-free, pharmaceutical-free and BPA/BPS-free ⛓ Photo by : @rionoir

#sweatlag

[chelseyroseblog]

Should I make it a beach or pool day today? Working on a new blog for you guys about BRAIN FOG, writing a new Training program for an online client, doing a health coaching call AND THENNNN hopefully getting some sun ☀️

[chelseyroseblog]

M O O D A F 😩☀️☠️ (at Los Angeles, California)

[chelseyroseblog]

💥HOKAY. Seriously. I had a very love/hate relationship with this entire workout BUT I was in the mood for a GOOOOD leg/booty day ya know?! So get after this when you have time and ummm eat something before, but something smallish..haha okay: 1. NOT PICTURED: I started with 4 sets of squats, upping the weights until I found a weight that was super difficult for 10 reps. 2. LUNGE TO SQUAT 3x12 - I count a lunge as 1 rep. 3. 100 JUMP ROPES into 12 SINGLE LEG DEADLIFTS😅 3 times. 4. STEPS UPS WITH DONKEY KICK X 12 each leg. You guessed it - 3 freaking times. 5. HIP THRUSTS into HAMMY BALL ROLL INS. (I put a hip circle right above my knees for the hip thrusts. You'll go up for 5, then stay there while you pull the band apart with your knees 5 times. REPEAT this until you hit 25 reps of each movement AND THEN go into the hammy ball rolls.😇I'm telling you, you'll want to kill me, and then you'll thank me. ☝🏼For the ball roll ins, bring the ball in TIGHT for 10 AND THEN STEP it in and out for 5. Your hammys will be dead ☠️ Repeat the hip thrusts and ball roll ins - 3 times. (at Show Up Academy)

[chelseyroseblog]

Today's workout made me want to run into oncoming traffic. Will post this Friday ☠️ (at Show Up Academy)

[chelseyroseblog]

Finally had time to sit down and do this this morning. Also spent time visualizing what I want which gives me like alllll the motivation to kick ass starting tuuuuday. First of all - I need to relax on the alch and carbs for a hot sec. SO doing a alch detox and a very low carb diet for the next thirty days. F me but also - stoked. Also - can't promise it will last 30 days because it's JULY but I'll do my best. If you don't have any new goals or intentions this month you should jump on thinking of at least one. K love you bye 👋🏼 (at Los Angeles, California)

[chelseyroseblog]

.COM // New blog is up and we are going over absolutely EVERYTHING you need to know if you're looking to detox your skin!🙋🏼 We're taking: • DIET • WATER • PRODUCTS YOU SHOULD BE USING (@goldfadenmd) • TOOLS THAT WILL DEEPLY CLEAN YOUR SKIN • CLAY MASKS • SAMPLE SKIN CARE ROUTINE • TEAS THAT DETOX • MAKE UP DETOX And A LOT more! 💥💅🏼 LINK IN BIO 💋 (at Los Angeles, California)

[chelseyroseblog]

BBQ TURKEY BOWL

Honestly - if a "Quick Lunch" recipe makes it to my blog -

it's because I'm low key addicted to it and I've shared it too many times on insta to NOT share the recipe haha. 

I did a break down of this recipe on the FABFITFUN snapchat last weekend and so many of you have told me that you've not only tried it but you're ALSO obsessed with it haha so I'm excited to post it on the blog so we can always refer back to it. 

WARNING - if you don't like BBQ sauce YOU WILL NOT LIKE THIS haha. I thought that was pretty obvious but I made my boyfriend a serving not knowing he didn't like BBQ sauce and sure enough - he politely told me he hated it so, yeah, just be aware of that....

So as some of you know, I recently started eating meat again (you can read why in this blog) and it has been such a game changer. Chicken still weirds me out so a lot of my meals have had turkey in them so that I can eat less calories and feel more satisfied. 

Eating more protein not only gives us healthier and stronger nails and hair but it also helps us BURN more calories SIMPLY from eating it! The same thing goes for fiber. This is known as TEF or, the Thermogenic Effect of Food. 

Hence, why I stock up on more protein these days :) I feel like my meals have gotten bigger and more satisfying than they used to be and they are like half the calories. 

Before we get into the turkey bowl recipe, something that I wan't to point out is that I have a CRAZY obsession with Power Crunch Bars, haha if you've never had one, I HIGHLY suggest trying one - double chocolate and vanilla are my two favorite flavors :)

I wanted to bring this up because like I said, I love power crunch bars and I'll continue to buy them for like EVER haha but I used to try to have a power crunch bar as a meal because it was a solid 210 calories with 12-14 g of protein and only 5 grams of sugar. 

As a result, I always felt hungry after about 2 hours, WHICH I felt was kind of normal. But once I started having this BBQ Turkey Bowl, I was noticing that I wouldn't be hungry for up to 6 hours!

And guess how many calories this bowl has...337! That's only 127 calories more than a power crunch bar which is less than like 2 tbsp of almond butter, with 21 MORE GRAMS OF PROTEIN. 

So like I said, this meal is FILLING. It keeps me satisfied for up to 6 hours on a work out day. Imagine if I only had power crunch bars to eat...I would have had one, then another one 2 hours later, then one more two hours later if we were looking at a period of 6 hours. 

That would be 3 power crunch bars which would be a total of:

- 630 calories

- 39 grams of protein

This turkey bowl has a total of 34 grams of protein! Which is WHY it keeps me full for so long. This allows me to actually consume LESS calories throughout the day because I am able to make 377 calories last me for 6 hours where usually I would eat something with just about the same amount of calories but I would get hungry again quickly so I would eat MORE.

AGH love it. 

So yes anyways - haha sorry for the rant. This is my new favorite meal evvvvvvaaaaaa! ENJOY. 

Tag me on insta if you make it and I will share it on my page! X

BBQ TURKEY BOWL INGREDIENTS:

+ 1 Cup Shredded Cabbage 

+ 2 TBSP Brown Sugar BBQ Sauce - I got mine from Trader Joes

+ 1/4 an Avocado

+ 3 Ounces Organic 99/1 Ground Turkey

+ 2 Eggs

BBQ TURKEY BOWL DIRECTIONS

(Super Easy)

+ Cook the turkey for about 8 minutes on each side until it's a nice brown color and there's no pink. 

+ In a separate pan, scramble the two eggs. 

+ Place the cabbage in a bowl and add in the turkey, scrambled eggs, and 1/4 avocado.

+ Mix in two TBSP bbq sauce.

+ Add Sea Salt.

+ ENJOY 

#turkey bowl #quick lunch #turkey recipe #recipe