Sometimes people ask me if I count my macros, and the answer is... kind of lol. I used to track my macros, but then switched to tracking just my calories and protein and found I had just as good results. What’s the difference?
Let’s say I’m tracking protein and calories and eating 2000 cals a day, and 130g protein (I eat 110-130g). I know that if I stay within those calories, my carbs and fats will naturally work out to a decent number. Especially because I’m hitting protein.
If I were to track all my macros, I’d look at my fitness pal and say “okay I need to hit 130g protein, 200g carbs, and 75g fat” (which equals about 2000 cals). There’s nothing wrong with doing this, but you have to pay a bit closer attention to it. When I do just protein/cals I’m just like “k I’ve hit a good amount of protein and I have some calories leftover” and if I’m in the mood for something higher fat like peanut butter (I loveeee fats) I’ll have more of that type of stuff. Or I may go for carbs! Who knows! I pick whatever tickles my fancy. Easy peasy. 🥑🍦
i’ve been reminded recently how big of a privilege it is to coach. i’ve been taking it for granted. constantly doing work without actually getting things done or making progress because i didn’t feel informed enough, qualified enough, ready enough.
to the people who need change, the people who need to regain control, the people who need someone to hold them accountable, the people to need time + financial freedom— i get it now, come w/ me. you don’t become more ready by waiting, you get there by doing.
I just want to continue to create epic shit with epic people. A happy two years to this “Bar”!
just trying to grow these baby shoulders 😴
In this video I’m going to show you a bunch of variations of one my fav ab exercises- leg raises. 🙌🏼 Each version I show you gets progressively harder! 🔥 If you’re a beginner start with variation 1 and work up from there!
✖️Variation 1: Lying Leg Raises- if you’re a beginner this is the best variation to start with. Once you can get to 15-20 reps you can move a long to the next variation-
✖️Variation 2: Weighed Pikes- grab a dumbbell, plate or medicine ball. Keep your shoulder blades off the floor, extend your arms and legs up so they meet and then lower them back to the floor. As these have gotten easier for me I’ve worked on upping the weight rather than increasing reps.
✖️Variation 3: Roman Chair Leg Raises- you can do these with your legs bent if it’s too challenging with them straight! Once you can do 15-20 of these fairly easily it’s time to step it up a notch 🔥🔥
✖️Variation 4: Hanging Leg Raises- try and keep these as controlled as you can. You can start out raising your legs up 90 degrees, they don’t have to come all the way up to your chest. When I first tried these a few years ago when I was weaker my entire body was really swinging back and fourth and I couldn’t control it. Focus on really tightening your lats so you’re not swinging a ton, and just keep working on building up your entire body strength and you will eventually master these!
Lauramichellefitness.com for programs and customized meal plans 💪🏼
PSA: Lifting weights does NOT make you "manly" OR "bulky" as a female ‼️ Many women stay away from lifting weights, or training upper body (I used to as well) because of the fear of looking too masculine or "bulky". A balanced body is SO key in seeing results. I used to only train lower body because I wanted that "perfect peach" BUT I didn't start seeing real full body results until I started training my ENTIRE body! Strong women are SEXY! Do not allow stereotypes to convince you otherwise ❤️