Tag Archives: Workout

2018—Get it Started on the Right Track!

General Fitness, Living the Fit Lifestyle, Nutrition/ Diet, , , , ,

 

I can’t believe we’re already coasting through January!  I hope you all enjoyed the holidays and your 2018 is starting off well!  We’ve all heard it.  New Years comes with a ton of promise.  January is full of resolutions—people wanting to do better, feel better, get better, etc.  The number one New Year’s resolution?  You guessed it—losing weight!  Here are my top tips on how you can get your year started on the right track to make some major changes and lose those last few pounds for good!

1.) Awareness.  The first step in making changes in diet and fitness is being AWARE of what you’re eating.  It means paying attention to portions, labels, skipping meals, behavior patterns, etc.  The first thing I typically make new clients do is keep a food log or journal for EVERYTHING they ate and drank for at least 7 days, including times and amounts.  Most people don’t really pay attention to what they’re eating, and that’s where problems start.  If you don’t know where you start point is, then it’s really hard to figure out a gameplan.  Pay attention to emotional eating, alcohol intake, eating out, even those little handfuls of snacks here and there at the office and at home add up, sometimes even to hundreds of extra calories a day.

2.) Activity.  Not every gym rat came out of the womb a gym rat.  It sometimes takes years to develop behavior patterns that result in spending multiple hours a day in the gym.  What I always tell my clients is to find a form of activity that you ENJOY and ultimately you will be more motivated to do it!  It’s NOT going to be easy, especially when you’re first starting out or have a lot of weight to lose, but every bit of activity is a step in the right direction.  Maybe it’s just a walk around your neighborhood, or a yoga class at the Y, or just parking a few spaces futher out at the mall.  Aim to be active as much as you can every day.  Make a list of active things that you enjoy— I promise you that you will look forward to doing those activities!  It doesn’t even have to be the gym (although obviously that’s what I recommend the most!!), it can be hiking, the zoo, running, bicycling, dance lessons—you name it, there’s a TON of ways all around you that will give you an opportunity to be active and burn calories!  You can even go with a friend and it will make it that much more enjoyable!  Just get out there and get moving!!

3.) Consistency.  There’s a saying that it takes 4 weeks for YOU to see your body changing, it takes 8 weeks for your close friends and family to see, and 12 weeks for the world to see your changes.  Rome wasn’t built in a day!  True weightloss and transformation comes from being CONSISTENT with nutrition and exercise day after day for several weeks.  Can you have pizza or a cheeseburger every now and then, OF COURSE!  But at the end of the day, it comes down to making healthy choices on a daily basis.  You can’t expect to see major changes in just a couple of weeks.  In fact, most doctors and nutritionists advise against losing any more than 1-2 pounds per week!  If you have 20-30 pounds to lose (which is most people just starting out) then do the math!

4.) It’s a LIFESTYLE.  Newsflash: There’s not a pill, a 21 day fix, a pink drink, a wrap, or a shortcut that will help you have true, lasting, successful weight loss.  It may work in the short term, but unless you truly begin to understand what it means to have a healthy lifestyle, I guarantee you’ll succumb to a lifetime of yo-yo dieting.  THOSE THINGS DON’T WORK!!! You can’t expect to do the “whole 30” for thirty days, or eat clean for 21 days, or drink a pink drink or Shakeology when you remember to, and go right back to your old habits and not gain the weight back.  You have to make true changes in how you approach choices in what you’re eating and the activity that you’re doing.

As I mentioned a few weeks ago, I’m here to help!  I love working with people to educate them on how to be healthy and fit!  We all start somewhere.  I’m taking clients on a part-time basis right now and would be honored to work with you and help you start your fitness journey.  Feel free to email me at meredithlynchfitness@gmail.com, or message me for more information.

Thanks for spending a few minutes with me reading this post today.  Cheers to a wonderful 2018!!

Till next time,

-Mere

17 Tips to Make 2017 Your Best Year Yet!

General Fitness, Living the Fit Lifestyle, Nutrition/ Diet, Weightloss, , , , , ,

Happy New Year friends!

I hope you all enjoyed the holidays and your New Year is off to a wonderful start!  I love New Year’s Day.  It’s a fresh start, an exciting opportunity with a whole year ahead of new adventures, challenges, and experiences ahead.  Isn’t that great?!  January 1st is also a day when a lot of us recommit to health and fitness, to a “new you”.   Resolutions can be an excellent way to set goals and challenge yourself.  In that spirit, I wanted to share my 17 tips on how you can make 2017 your best year yet!

  1. Be realistic. All good things take time. Especially major weightloss or physique changes.
  2. Start with small changes. What are small changes you can make in your life today that will have an impact on what you’re trying to achieve?
  3. Be consistent. Success is built on consistency.  Stay the course!
  4. Find your why. We all have different motivators, but only you can find out what yours is.
  5. Set SMART goals. Smart, Measurable, Attainable, Realistic, Time-line driven.
  6. Have a game plan. This is huge, and perhaps one of the most important on this list.  If you fail to prepare, you prepare to fail.
  7. Surround yourself with support. Birds of a feather flock together friends! Lifestyle changes aren’t easy.  You need people around you to support you, and help keep you accountable.
  8. Challenge yourself. This is the fun part. It’s you vs. you.
  9. Measure progress. And NOT just by what the scale says! (see number 16). Record your workouts.  Pay attention to your food choices.  Take progress pictures!  It will get easier, and you will get better.  Progress can also be a great motivator.  When you see how far you’ve come, it’s so encouraging to keep pushing forward!
  10. Rest is part of the program. Listen to your body.  Sleep, rest, hydrate.
  11. Practice mindfulness. This is one of my favorites. It’s so easy to just go through the motions with the minutiae of life.  Mindfulness is a practice of being present and paying attention.  Be mindful of your spirit. Of what you’re eating.  Of how you’re feeling.  Be present friends!
  12. Remember to have fun. You won’t stick with anything that isn’t fun!  When you’re having fun, life is more enjoyable!
  13. Reward yourself. Not necessarily with food, but with little perks that will keep you motivated and excited!
  14. Be nice to yourself. Your mind can be your best friend or your worst enemy. If you can keep your attitude and mindset in check, the rest will come.
  15. Balance is KEY. Life is too short to not enjoy it! Everything is fine in moderation.  Have the wine, eat the cupcake, get some tacos!
  16. The scale isn’t everything. Especially as women, it’s so easy to tie our progress and attitude to what the damn scale says.  Remember this is a lifestyle, as your physique changes, the scale will change.  That’s why it’s so important to look at progress in every area.
  17. Take one day at a time. Honestly, take it one day, one meal, one workout at a time.  Rome wasn’t built in a day.  Be nice to yourself and enjoy the process!

I don’t know about you, but I am so excited to see what this new year holds!  I’m finishing up studying for my NASM Personal Training certification, and can’t wait to partner with more clients to help them in their fitness journeys.  Happy New Year everyone!

Cheers!

-Mere

Plans into Action!

Contest Prep, General Fitness, , , ,

It’s been too long friends!  I hope you all are doing well!  Where to start.  Somewhere between working full time, crazy workouts, buying a house, and two vacations, I cannot believe the summer is already halfway over!  I want to apologize for having really let my blog and social media platform get pushed to the wayside these past several weeks, but I’m excited to share some exciting updates with all of you!

Like I said, it’s been busy!  Not sure if you guys can relate, but I’m so bad about getting stuck in my routine and getting so “busy” with life that before you know it the to-do lists and minutia of life make the days fly by, and then the days turn into weeks and before you know it a month’s gone by!  Things are good over here though!  We’re hopefully closing on our home here in Fort Worth next week!  HOORAY!!!!  We renewed our marriage vows for our 10 year anniversary in the Bahamas, which was super fun and romantic!  I’ve switched teams at work TWICE since May, which was a bit of an adjustment to say the least.  The last six weeks have been geared mainly around getting ready to move, and scoping out furniture, light fixtures, and paint colors.  SO many decisions to make when you’re decorating a house!  We just got back from Vegas for Shane’s birthday, which was a blast, and we’re moving here in just a few short weeks.

Just re-married! Can't believe it's been 10 years!
Just re-married! Can’t believe it’s been 10 years!

As crazy as things have been in the Lynch world, honestly, I’ve really had some good time to reflect and think about where I am on my fitness journey, and how I want to use my knowledge and platform to help others.  I was so frustrated with how the last prep went and the outcome gearing up to the show, that I really let it mess with my mindset for a bit.  It’s so frustrating sometimes when you start to compare yourself to others and forget to celebrate your own results, hard work, and how far you’ve come.  To be honest, I wasn’t being fair to myself.  I started this fitness journey for me, and just me.  Competing is fun, but it’s not why I love working out or eating clean.  It’s a daily effort to keep my mindset in check and remember my why.  I have so many friends that compete, and with both my Facebook and Instagram feeds being almost completely consumed with shredded people and bodybuilders, so it’s hard to escape constant comparison and scrutiny.  I’m sure those of you that compete or have in the past will agree that you kind of forget what “normal” is.  You forget about balance, and it’s easy to let yourself get consumed by your macros, workouts, cardio, and the scale.  Am I right?  Enough.  I needed some time to just train hard, enjoy some time off, and forget about the stage for a bit.  The world isn’t going to end if I have a glass of wine with my mani/pedi, or skip 25 minutes of cardio.  Fitness is a marathon, not a sprint, and you need to have BALANCE or you will drive yourself insane.  I had to remind myself of that!  I’m human, not perfect.  I took an ENTIRE WEEK off from the gym when we went to the Bahamas.  It was amazing, and my body needed the rest.  I took the 4 days were in Vegas off too!!!  I have more energy, and I’m getting creative with my workouts, which I love.  Competing and being shredded is so much fun, but this time around I’ve learned to really embrace the off season too.  What’s even cooler is that I’m only up about 6 pounds from my stage weight.  AMAZING!!!!!  My coach and I have attributed that to my hormones kind of settling down a bit after the whole IUD debacle.  Staying pretty lean will hopefully make my next Prep (which will start in just a few weeks—Mid August) much easier.

Flex Friday in Vegas!
Flex Friday in Vegas!

As many of you know, I’ve been saying for about a year now that I would love to get certified as a Personal Trainer.  I’ve have friends and fellow gym goers beg me to help them and teach them what I know and I kept putting them off saying, “I’d love to but I’m not certified”, or “Okay sure, but let me get certified first!”.  What am I waiting for?  There’s no perfect time for anything.  If you are serious about a goal and following your heart, there’s no better time than the present to take a leap of faith and jump.  Life’s about pushing yourself and taking chances.  If I kept listening to that stupid voice inside my head, (you probably have one too)—the same one that tells me I’m never good enough, or that I’m going to just quit it later, or that I’ll never know what I’m doing enough to teach others–I know I’d regret it.  Why should I let fear of failure stop me from doing anything I set my mind to?  I have nothing to lose, and at the very least will gain a ton of knowledge in the process.   Every expert was once a beginner.  Although I’m around a ton of fitness junkies and trainers by being in the bodybuilding circle, and it seems like everyone’s doing “online programs”, there’s still a huge demand for trainers, particularly female ones!  **Disclaimer—before starting a fitness or nutrition program, you should see a medical professional and be sure that the person you are working with is knowledgeable and qualified to provide guidance to you.  Be smart people!  I may not be an expert, but I can start building my client base now, and share what I already know, particularly as it comes to nutrition.   I want to help women like myself learn their way around the gym and discover how powerful clean eating and nutrition really are.  I’m excited to share with you that I have decided to really take my passion for fitness and nutrition and helping others to the next level.  It’s time to turn PLANS into ACTION!  Life is too short to wait for the “perfect time” to make something happen.

Crazy back pump--training is still so much fun!!
Crazy back pump–training is still so much fun!!

After a lot of soul searching and research, I’ve finally put together my “business plan” for this, and am getting the study guide and materials from NASM (the National Academy of Sports Medicine).  I will have about six months to study the material (there’s a lot of it!) and then sit for the exam.  I will spend the next several months studying, and then sit for the test early next year.  I love recruiting, and will continue to do that full-time for the time being, but I feel like my heart is pulling me more towards eventually working in fitness and nutrition, at least on the side.  In this process of getting certified as a Trainer, I will accept taking on a small number of clients and build out customized nutrition and/or workout plans for them, at a lesser cost, since I’m just starting out.  A friend of a friend reached out to me last week, and it looks like she’s going to be my first “enrolled” client!  No more turning people down when they ask me to help them!!  It’s funny how life works out.  I’ve got a ton of experience with leadership training, facilitation and coaching.  Since high school, I’ve sort of just fallen into roles and positions that have given me opportunities to lead, influence, and motivate others.  Work, Junior League, you name it.  Leading others and public speaking comes naturally to me, and I love it! Combine those leadership and communication skills with my love of fitness and nutrition, and the opportunity to build a business, and it’s pretty exciting!

Love this quote. It just about sums it up!
Love this quote. It just about sums it up!

I’m absolutely still planning on competing (my next show is just over 18 weeks out in November), but I’m eager to start this next chapter too.  I always say that everyone eats and everyone has a body—fitness and nutrition affect everyone every single day.   I can’t wait to help others on their fitness journeys too.

Thank you all again for your support, encouragement, and interest you all have taken in my journey so far.  It doesn’t go unnoticed or unappreciated.  Lots more updates to come, but as always, feel free to email me, call, or text with questions.  If you are interested in becoming one of my very first clients, please email me at MeredithLynchFitness@gmail.com.

Cheers to new beginnings and new adventures!!!

Xoxo,

-Mere

What am I Supposed to do With Supplements?

General Fitness, Living the Fit Lifestyle, Nutrition/ Diet, , , , , , , , , ,

Hey gang!  Sorry it’s been a while since I’ve posted—I’ve been busy having awesome workouts and eating LOTS of healthy food!  I LOVE offseason!!!  We’re still on track for another show in the Fall.  Bring on the gainz!!!

Tonight I thought I’d talk briefly about supplements.  This is a subject area that most people don’t know a lot about. When taken correctly, supplements can really help you get the most benefit out of your training, help your muscles recover, and keep your energy levels up to keep pushing hard in the gym.  The point of supplements are to “supplement” your nutrition to provide your body with the right nutrients, vitamins, and minerals.  Supplements can include pre and post workouts, BCAAs, proteins, and vitamins, just to name a few.  There are a million different types of supplements, from a million different brands, and it can all be really overwhelming!  I know I was overwhelmed when I first started looking into them.  Where’s a girl to start?!  In true Lipglossandlifting form, I thought I’d break them down for beginners, and what I would suggest you incorporate as basics.  Be forewarned, however, this stuff is expensive.  Be sure to do your research with brands and go with QUALITY.  Supplements are usually cheaper when you buy bigger quantities as well.  We usually buy ours on www.Amazon.com, www.lockoutsupplements.com, or www.bodybuildlng.com.

I buy a lot of supplements!
I buy a lot of supplements!

Multi-Vitamins

I highly suggest a good quality multivitamin to take everyday.  WE don’t get all of the vitamins we need from the food we eat, and a good multi will help keep your immune system up and help with your skin, nails, etc.  I personally use Optiwomen by Optimum Nutrition.  Two a day—easy!  Recently I also incorporated a calcium supplement and Vitamin D supplement as well, since they’re beneficial for women in particular.  Fish Oil or EFA (essential fatty acids) pills are good to take too since they help your body repair, particularly in regard to reducing inflammation and promoting heart health.

Pre-Workouts

Every true gym lover needs a pre-workout!  They are designed to give you an energy boost, improve muscle strength and stamina, therefore helping you get the most benefit out of your weightlifting.  They help you power through like a beast!  Some have caffeine, or stimulants, others don’t.  Creatine is a muscle-building ingredient that many preworkouts have as well, but I would research it before deciding whether or not taking a “pre” with creatine in it is for you.  If you’ve never tried one or are sensitive to caffeine, I would start with BSN’s N.O. explode.  It’s pretty mild, but will definitely help you focus and give you more of a pump after your training.  Some of my favorite pre-workouts are Formulation 1’s, N.O. Explode, and Optimum Nutrition’s Pre-Workout.   These typically run you between $20 and $30.

Post-Workout

Every workout you have is taxing on your body.  It’s super important to give your body the nutrients and protein it needs right after you workout so that your muscles can begin to recover and grow.  The “anabolic window” that you may have heard of is really the 30 minute timeframe after you workout in which is the ideal time to do this.  Branch Chain Amino Acids or BCAAS and protein are the two biggest things your body needs after working out.  BSN has a great product called AminoX that I love!  Optimum Nutrition and Formulation 1 also make great BCAA products.  AminoX Fruit Punch flavor is the absolute best—Shane and I use it EVERY SINGLE workout!  I use it as an intra-workout supplement, and then follow with a protein shake afterwards.  Ideally you need to consume an equal ratio of grams of protein to grams of carbohydrates within your anabolic window too, but I would suggest starting with BCAAs.  There’s another product called Aftershock I used for a long time as a post workout that was pretty good.

Whey Protein

Whey protein is a really easy way to incorporate more protein into your diet.  Most people don’t know this, but to build muscle you really need to be consuming 1- 1 ½ grams of protein per pound of bodyweight a day.  To give you an idea of how much that is, 4oz of chicken has about 25 grams of protein.  See what I meant by eating 5-6 times a day and incorporating protein into each meal??  Protein is the main building block of muscle.  Remember that muscle burns fat, so if you’re really wanting to lose body fat, start eating more protein, lift heavy, and build that muscle!  Whey protein comes in a powder form most often, and you can mix it with either water or almond milk to make it into a shake.  It can be blended or baked too, and you can really get creative with how you incorporate it into your diet.  I usually use Whey protein as a snack, and as my post workout shake with a carbohydrate supplement as well.  Keep in mind that protein also keeps you feeling fuller longer.  Most whey proteins have about 120 calories and 25 grams of protein per serving, and are sugar free with low carbs as well.  My favorites would be Cellucor’s Red Velvet Cake Batter (it tastes like a Sprinkles cupcake!), Optimum Nutrition’s Caramel Toffee Fudge and Birthday Cake, and Dymatize’s Mint Chocolate.  They are all DELICIOUS!  I would never steer you wrong with flavors!!  Whey protein is expensive, so it pays to buy larger quantities.  It stays good a long time, and 5lb container will run you $50-$60, but will have 75 servings or so.

Here's my haul from a recent supplement shopping trip!
Here’s my haul from a recent supplement shopping trip!

Here’s my current “stack” of supplements.  Most people don’t need all of these, but this I thought I’d share mine in case you were curious.

  • Optimum Nutrition Optiwomen Multi
  • Calcium supplement
  • Vitamin D3 supplement
  • MRM Smartblend EFA capsules
  • Hydroxycut Hardcore Elite Fatburner
  • Optimum Nutrition Pre-Workout (Green Apple tastes like a jolly rancher!)
  • BSN AminoX taken while I workout (the Fruit Punch flavor is just fabulous)
  • Post-workout shake with Whey Protein and Glycoject carbohydrate supplement
  • Creatine 2x a day
  • L-Glutamine mixed with pre and post workout supplements
  • I also use whey protein as a snack from time to time
This is part of my daily supplement stack. Lots to take!
This is part of my daily supplement stack. Lots to take!

If any of you have questions or other product recommendations you love I’d love to hear about them!  Feel free to email me at lipglossandlifting@gmail.com.  Happy lifting!

Till next time,

-Mere