Why Do We Need Water?

During the summer, we lose a ton of water through sweat. so remember to coolย down and replenish those stores.

The more water you drink, the better your digestion will be. That’s because water helps transport all the nutrients from your food throughout your body.

If you do any kind of high impact activity like running, boot camps, or CrossFit, then youโ€™ll want to stay hydrated and keep your joints cushioned.

As a bonus, drinking water will keep your skin looking great too!

Shoot for half your body weight in ounces, at minimum!
Set a timer to remind you when to drink up.
Grab a large jug so that you see how much you need to drink.
Or bring a few bottles with you on the go.

Just get into the habit of hydrating consistently.

Your body will thank you for it!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Eating Healthy on a Budget

If youโ€™re on a budget, check out these quick reminders…
โฃ
๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐ž๐š๐ญ ๐จ๐ฎ๐ญ? ๐๐ž๐ซ.โฃ
Finding healthy options when dining out, usually ๐˜ช๐˜ด more expensiveโ€ฆ so try eating at home more often.โฃ
โฃ
๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐›๐ฎ๐ฒ ๐ญ๐ก๐ž โ€œ๐๐ข๐ž๐ญ ๐Ÿ๐จ๐จ๐โ€? ๐๐จ๐ฉ๐ž.โฃ
Whole foods are going to serve you better anyway. Diet foods that are โ€œlow fat, sugar free, protein added, etc.โ€ are probably going to be more expensive.โฃ
โฃ
๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐›๐ฎ๐ฒ ๐จ๐ซ๐ ๐š๐ง๐ข๐œ? ๐๐š๐ก.โฃ
Organic just IS more expensive.โฃ
โฃ
Plus, when you only buy what you truly need, you wonโ€™t be wasting money or throwing food away.โฃ

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Email: Littlewarriorfitness@gmail.com

Pros & Cons of Tracking Macros

Just as I mentioned each diet approach has pros and cons, so does a macros based approach. Let’s dive in to see what works, what doesn’t, and how you can find balance.

๐—ช๐‡๐˜ ๐Œ๐€๐‚๐‘๐Ž๐’ ๐—ช๐Ž๐‘๐Š:โฃ
Eating foods you enjoy means youโ€™re much more likely to stick to your diet.โฃ
You have more control than if you had a set meal plan.โฃ
I see more buy in because itโ€™s a sustainable change.โฃ
โฃ
๐—ช๐‡๐˜ ๐Œ๐€๐‚๐‘๐Ž๐’ ๐€๐‘๐„ ๐‚๐‡๐€๐‹๐‹๐„๐๐†๐ˆ๐๐†:โฃ
It does take more time to prepare/track your food.โฃ
If you choose โ€œdiet foodsโ€ (like Halo Top Ice Cream) they can be more expensive.โฃ
โ€œJunkโ€ foods can actually INCREASE cravingsโ€ฆ hence โ€œBet you canโ€™t eat just one.โ€โฃ
Tracking can lead to more food focus (for example more planning/waiting for meals)โฃ
โฃ
๐‡๐Ž๐—ช ๐“๐Ž ๐…๐ˆ๐๐ƒ ๐๐€๐‹๐€๐๐‚๐„ ๐—ช๐ˆ๐“๐‡ ๐๐Ž๐“๐‡:โฃ
Include whole foods โฃ
Make a menu for a few days or at least a few staple meals to eat during the weekโฃ
Prep a few days at a timeโฃ
Include flexible optionsโฃ
โฃ
Save this post if youโ€™re thinking about dialing in your nutrition but youโ€™re not sure where to start.

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Fad Diets & Fat Loss

Every diet approach has pros and cons. Let’s take a look at some of the more popular approaches you may have seen or tried yourself.โฃ
โฃ
*If you havenโ€™t seen the Instagram reel of me drinking olive oil, go watch it.โฃ
โฃ
๐ˆ๐Ÿ ๐ˆ๐ญ ๐…๐ข๐ญ๐ฌ ๐˜๐จ๐ฎ๐ซ ๐Œ๐š๐œ๐ซ๐จ๐ฌ (๐ˆ๐ˆ๐…๐˜๐Œ)โฃ
This definitely has a place in the diet sphere, but itโ€™s not on the extreme end. Fit some things into your diet that you enjoy, but keep the focus on whole nutrient dense food sources.โฃ
โฃ
๐๐š๐ฅ๐ž๐จโฃ
If youโ€™re building muscle or looking to improve your performance, you might be missing out on some good carbs by following a strict paleo diet. Oats, quinoa, rice, tortillas, etc can all be great sources of carbs for training!โฃ
โฃ
๐•๐ž๐ ๐ž๐ญ๐š๐ซ๐ข๐š๐ง & ๐•๐ž๐ ๐š๐งโฃ
Youโ€™ll need to make a conscious effort to get enough protein. These diets arenโ€™t any healthier than a diet including animal based foods.โฃ
โฃ
๐Š๐ž๐ญ๐จโฃ
No carbs can lead to muscle loss and even less fat loss. If you use this approach, you really gotta be committed and stay dialed in.โฃ
โฃ
๐ˆ๐ง๐ญ๐ž๐ซ๐ฆ๐ข๐ญ๐ญ๐ž๐ง๐ญ ๐…๐š๐ฌ๐ญ๐ข๐ง๐ โฃ
Long periods without protein (amino acids) and nutrients can lead to muscle loss.โฃ
โฃ
Iโ€™m not an RD and I donโ€™t โ€œprescribeโ€ my clients to any one particular diet. Tracking macros can be applied to any of these approaches.โฃ
โฃ
I think some are better than others and I love experimenting with most!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

How to Plan a Full Day of Eating

Ok, so maybe making one healthy meal isn’t so tough… but a full days worth? That can be challenging at first! Consider these three points when planning out your next days worth of meals.

๐Œ๐„๐€๐‹ ๐๐”๐Œ๐๐„๐‘โฃโฃ
Consider your schedule and preferences. Maybe you can squeeze in 4-5 meals, maybe you can only do 3 meals. Both work.โฃโฃ
โฃโฃ
๐Œ๐„๐€๐‹ ๐“๐ˆ๐Œ๐ˆ๐๐†โฃโฃ
Your body loves predictable balance and routine. Do your best to eat consistently, support your energy around training, and grow muscle in the process.โฃโฃ
โฃโฃ
๐Œ๐„๐€๐‹ ๐Œ๐€๐Š๐„๐”๐โฃโฃ
Each meal should include protein! From there, consider how you want to distribute your carbohydrates and fat. Generally I recommend higher carbs and lower fats around your workout.โฃโฃ
โฃโฃ
Remember, one unhealthy meal won’t make you unhealthy. And one healthy meal won’t make you healthy either! Do your best to keep stacking these little wins and watch your progress add up.

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Email: Littlewarriorfitness@gmail.com

How to Build a Healthy Meal

If breakfast looks like running out the door with a pop tart and dinner looks like grabbing fast food on the way home, then building a healthy meal might seem a little daunting.โฃ
โฃ
When starting out, just keep it simple!

Start with protein.

Choose a lean source, and eat about 4-6 ounces per meal.

Add some carbs.

Choose carb sources like rice, potatoes, fruits, or grains.

Include veggies.

Any veggies you like, just be honest with yourself if you are covering them with butter, oil, or cheese!

Finish with fats.
โฃAvocados, nuts, oil, ghee, and any sources like that will make up the smallest portion of your plate.
Save this post to help build your own healthy meals.

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

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Why Track Macros?

Why should you try tracking macros?โฃโฃ
โฃโฃ
๐ˆ๐ญโ€™๐ฅ๐ฅ ๐ก๐ž๐ฅ๐ฉ ๐ฆ๐š๐ค๐ž ๐ฌ๐ฎ๐ซ๐ž ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ž๐š๐ญ๐ข๐ง๐  ๐ž๐ง๐จ๐ฎ๐ ๐ก ๐ง๐ฎ๐ญ๐ซ๐ข๐ž๐ง๐ญ๐ฌ ๐š๐ง๐ ๐ข๐ง ๐ญ๐ก๐ž ๐ซ๐ข๐ ๐ก๐ญ ๐ซ๐š๐ญ๐ข๐จ๐ฌ ๐ซ๐š๐ญ๐ก๐ž๐ซ ๐ญ๐ก๐š๐ง ๐ฃ๐ฎ๐ฌ๐ญ ๐ž๐ฅ๐ข๐ฆ๐ข๐ง๐š๐ญ๐ข๐ง๐  ๐ž๐ง๐ญ๐ข๐ซ๐ž ๐Ÿ๐จ๐จ๐ ๐ ๐ซ๐จ๐ฎ๐ฉ๐ฌ. (particularly important for protein, ladies) If you decide to follow a diet like vegan, keto, or carnivore, thereโ€™s most likely going to be nutrients your missing.โฃโฃ
โฃโฃ
๐Œ๐š๐œ๐ซ๐จ๐ฌ ๐ญ๐š๐ค๐ž๐ฌ ๐ญ๐ก๐ž ๐ ๐ฎ๐ž๐ฌ๐ฌ๐ฐ๐จ๐ซ๐ค ๐จ๐Ÿ โ€œ๐ฐ๐ก๐š๐ญ ๐ญ๐จ ๐๐จโ€ ๐Ÿ๐ซ๐จ๐ฆ ๐ฆ๐ž๐š๐ฅ ๐ญ๐จ ๐ฆ๐ž๐š๐ฅ ๐š๐ง๐ ๐ฐ๐ž๐ž๐ค ๐ญ๐จ ๐ฐ๐ž๐ž๐ค. I always equate macros to finances. If you have a long term goal, then itโ€™s best to have a plan to get there. ๐Ÿ“‰โฃโฃ
โฃโฃ
๐˜๐จ๐ฎโ€™๐ฅ๐ฅ ๐ก๐š๐ฏ๐ž ๐ฌ๐ฉ๐ž๐œ๐ข๐Ÿ๐ข๐œ ๐ฏ๐š๐ซ๐ข๐š๐›๐ฅ๐ž๐ฌ ๐ญ๐จ ๐ฉ๐ฅ๐š๐ฒ ๐ฐ๐ข๐ญ๐ก ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ก๐ข๐ญ ๐š ๐ฉ๐ฅ๐š๐ญ๐ž๐š๐ฎ. Your protein will stay put for the most part, but youโ€™ll be able to manipulate your carbs and fats when you get to sticking points in order to keep going OR reverse out of your diet.โฃโฃ
โฃโฃ
๐“๐ซ๐š๐œ๐ค๐ข๐ง๐  ๐ฌ๐ž๐ญ๐ฌ ๐ฒ๐จ๐ฎ ๐ฎ๐ฉ ๐Ÿ๐จ๐ซ ๐ฅ๐จ๐ง๐  ๐ญ๐ž๐ซ๐ฆ ๐ฌ๐ฎ๐œ๐œ๐ž๐ฌ๐ฌ ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก ๐ฅ๐ž๐š๐ซ๐ง๐ข๐ง๐  ๐š๐›๐จ๐ฎ๐ญ ๐Ÿ๐จ๐จ๐, ๐ฉ๐จ๐ซ๐ญ๐ข๐จ๐ง๐ฌ, ๐š๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐๐š๐ข๐ฅ๐ฒ ๐ก๐š๐›๐ข๐ญ๐ฌ. I donโ€™t believe tracking macros should be a forever thing, but a tool that you can refer to as needed to reach specific goals.โฃโฃ
โฃโฃ
Itโ€™s not about fitting junk in your diet while hitting your targets. Paying attention to hunger/fullness, energy, and digestion is still just as important along the way too!โฃโฃ

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

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WTF Is a Macro?

Ever wonder what a macro is?โฃ
โฃ
Letโ€™s keep it simple.โฃ
โฃ
When we eat food, it has to be broken down before it can be used for energy.โฃ
โฃ
Carbs, fats, and proteins are the main (macro) nutrients we use for energy.โฃ
โฃ
๐‚๐€๐‘๐๐’ ๐Ÿ’ ๐‚๐€๐‹/๐†๐‘๐€๐Œโฃ
rice – oats – breads – tortillas – cereal – fruitโฃ
Whether you are attempting fat loss or muscle gain, carbs usually make up the highest percent of your calories.โฃ
โฃ
๐…๐€๐“๐’ ๐Ÿ— ๐‚๐€๐‹/๐†๐‘๐€๐Œโฃ
avocado – nut butter – olive oil – eggsโฃ
Fat is generally a lower percentage because it is more calorically dense than proteins and carbs.โฃ
โฃ
๐๐‘๐Ž๐“๐„๐ˆ๐ ๐Ÿ’ ๐‚๐€๐‹/๐†๐‘๐€๐Œโฃ
chicken – fish – egg whites – protein powderโฃ
During a diet, youโ€™ll want to increase your protein intake to reduce muscle loss.โฃ
โฃ
Your body needs energy for exercise.

Your body needs the correct ratio of carbs, fats, and proteins to function at its best.โฃ

Wanna dive a little deeper into macronutrients? Check out my detailed post “WTF is a Macro? Bioenergetics &ย Metabolism“.

Ready to start your plan and make real sustainable progress towards your goals?

Snag your spot in The Warrior Program!

Or contact me here:

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Email: Littlewarriorfitness@gmail.com

How Do I Start Eating Better?

If youโ€™re starting a fitness journey, chances are youโ€™ve found yourself asking โ€œHow do I even get started eating better?โฃโ€
โฃ
๐ƒ๐จ๐งโ€™๐ญ ๐ ๐ž๐ญ ๐œ๐จ๐ง๐ฌ๐ฎ๐ฆ๐ž๐ ๐›๐ฒ ๐ญ๐ก๐ž ๐๐ž๐ญ๐š๐ข๐ฅ๐ฌ:โฃ
Donโ€™t worry about exact macros, meal composition, or even timing.โฃ
โฃ
๐๐š๐ฒ ๐š๐ญ๐ญ๐ž๐ง๐ญ๐ข๐จ๐ง ๐ญ๐จ ๐Ÿ๐จ๐จ๐ ๐œ๐ก๐จ๐ข๐œ๐ž๐ฌ:โฃ
Make good proteins, veggies, fruits, whole grains, and healthy fats your base.โฃ
โฃ
๐๐ซ๐ž๐ฉ ๐ฐ๐ก๐ž๐ซ๐ž ๐ข๐ญ ๐ฌ๐ž๐ž๐ฆ๐ฌ ๐ข๐ฆ๐ฉ๐จ๐ฌ๐ฌ๐ข๐›๐ฅ๐ž:โฃ
Look at your schedule, if you need to prep a healthy breakfast or lunch to stay on track do it. If youโ€™re on track all day but fall apart at dinner time, then prep for that.โฃ
โฃ
๐ƒ๐จ๐งโ€™๐ญ ๐ ๐จ ๐ญ๐จ ๐ž๐ฑ๐ญ๐ซ๐ž๐ฆ๐ž๐ฌ:โฃ
Thatโ€™s when youโ€™ll find yourself feeling starving with no energy.โฃ
โฃ
Beat yourself at this game!โฃ

Ready to dial in your nutrition and make real sustainable progress towards your goals?

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Fitt By Wittโ€™s Healthy High Protein Mac n Cheese

Holidays gone healthy! This recipe was better than I imagined and will definitely be a staple for future holidays, get togethers, and BBQs!

Ingredients:

1 box Banza pasta

1 1/2 cup fat free cottage cheese

8 oz shredded cheddar cheese

1/2 cup nonfat plain greek yogurt

1/2 cup nonfat milk

1/4 cup grated parmesan cheese

2/3 cup plain baked breadcrumbs

Salt, pepper, and garlic powder to taste!

Instructions:

Preheat over to 375 degrees.

Cook the Banza pasta for the shortest time possible on the instructions.

While pasta boils, combine all other ingredients except breadcrumbs in a mixing bowl.

Drain pasta and add to baking dish.

Mix in the cheese mixture.

Add breadcrumbs evenly on top.

Bake for 35 minutes or until golden brown and bubbling!

The recipe makes about 8 servings and is great for parties or even to stock the fridge for the week.

Alex has passionately shared her health and fitness journey on Instagram and Iโ€™m so thankful to have met her! Go follow her page @fittbywitt to laugh, be inspired, and of course find more great recipes like this!