Why Weight Training?

Besides journaling, I ’m not big on “self help” but I do know that exercise has a TON of mental health benefits.⁣

I would rather see you push through workouts, and test your capabilities than just look in the mirror and tell yourself positive affirmations.⁣

For me, the best way to get to the mind is through the body.⁣

Weight training improves your mood.

Increases your confidence.

Helps you focus better.

Reduces stress, anxiety, and even depression.

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 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.⁣

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.
⁣Avocados, 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?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Consistency

You don’t have to be extreme, just consistent.⁣

Keep these two things in mind when you find it hard to stay on track!⁣

𝐘𝐨𝐮𝐫 𝐏𝐬𝐲𝐜𝐡𝐨𝐥𝐨𝐠𝐲⁣
If your mind isn’t right, then you’re less likely to be kind to yourself. It’s easy to get down on ourselves but something I’ve always used is “If I wouldn’t say these things to another human, then why would I say them to myself?” #positiveselftalk⁣

𝐘𝐨𝐮𝐫 𝐏𝐡𝐲𝐬𝐢𝐨𝐥𝐨𝐠𝐲⁣
We may get down on ourselves thinking we didn’t push hard enough, didn’t give it our all, or had a “crappy workout” but those could be the result of too little sleep, not enough nutrition, crappy nutrition, or even dehydration.⁣

Are you set up for consistent success?⁣
Are you taking care of your mind and body together?⁣

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

Why Track Macros?

Why should you try tracking macros?⁣⁣
⁣⁣
𝐈𝐭’𝐥𝐥 𝐡𝐞𝐥𝐩 𝐦𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬 𝐚𝐧𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐫𝐚𝐭𝐢𝐨𝐬 𝐫𝐚𝐭𝐡𝐞𝐫 𝐭𝐡𝐚𝐧 𝐣𝐮𝐬𝐭 𝐞𝐥𝐢𝐦𝐢𝐧𝐚𝐭𝐢𝐧𝐠 𝐞𝐧𝐭𝐢𝐫𝐞 𝐟𝐨𝐨𝐝 𝐠𝐫𝐨𝐮𝐩𝐬. (particularly important for protein, ladies) If you decide to follow a diet like vegan, keto, or carnivore, there’s most likely going to be nutrients your missing.⁣⁣
⁣⁣
𝐌𝐚𝐜𝐫𝐨𝐬 𝐭𝐚𝐤𝐞𝐬 𝐭𝐡𝐞 𝐠𝐮𝐞𝐬𝐬𝐰𝐨𝐫𝐤 𝐨𝐟 “𝐰𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨” 𝐟𝐫𝐨𝐦 𝐦𝐞𝐚𝐥 𝐭𝐨 𝐦𝐞𝐚𝐥 𝐚𝐧𝐝 𝐰𝐞𝐞𝐤 𝐭𝐨 𝐰𝐞𝐞𝐤. I always equate macros to finances. If you have a long term goal, then it’s best to have a plan to get there. 📉⁣⁣
⁣⁣
𝐘𝐨𝐮’𝐥𝐥 𝐡𝐚𝐯𝐞 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐯𝐚𝐫𝐢𝐚𝐛𝐥𝐞𝐬 𝐭𝐨 𝐩𝐥𝐚𝐲 𝐰𝐢𝐭𝐡 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐢𝐭 𝐚 𝐩𝐥𝐚𝐭𝐞𝐚𝐮. Your protein will stay put for the most part, but you’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.⁣⁣
⁣⁣
𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐬𝐞𝐭𝐬 𝐲𝐨𝐮 𝐮𝐩 𝐟𝐨𝐫 𝐥𝐨𝐧𝐠 𝐭𝐞𝐫𝐦 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐟𝐨𝐨𝐝, 𝐩𝐨𝐫𝐭𝐢𝐨𝐧𝐬, 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐡𝐚𝐛𝐢𝐭𝐬. I don’t believe tracking macros should be a forever thing, but a tool that you can refer to as needed to reach specific goals.⁣⁣
⁣⁣
It’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!⁣⁣

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

Morning Workout Tips

Until you establish a routine, working out first thing in the morning can be challenging!⁣



Try some of these tips to get going.⁣

𝐓𝐡𝐢𝐧𝐤 𝐚𝐡𝐞𝐚𝐝 𝐚𝐛𝐨𝐮𝐭 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮’𝐥𝐥 𝐧𝐞𝐞𝐝.⁣
Gym clothes, supplements, post workout meal etc. Trust me, I’ve forgotten headphones, shoes, and many other things before and it’s not fun!⁣

𝐆𝐞𝐭 𝐭𝐨 𝐛𝐞𝐝 𝐞𝐚𝐫𝐥𝐲.⁣
Turn the TV off, put your phone away, just wind down early. It’ll make a big difference when that alarm goes off.⁣

𝐅𝐢𝐧𝐝 𝐚 𝐬𝐨𝐦𝐞𝐨𝐧𝐞/𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐡𝐨𝐥𝐝 𝐲𝐨𝐮 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐥𝐞.⁣
Find a coach or workout partner if you struggle with this! I love spending time with my family, so they motivate me to get er done first thing in the morning!⁣

𝐏𝐥𝐚𝐧 𝐩𝐥𝐚𝐧 𝐩𝐥𝐚𝐧.⁣
I use the same app as my clients to keep me focused on my training and stick to a plan. Plus, I don’t want to be “thinking” that early in the morning.

Working out in the morning will boost your energy throughout the entire day, so tap into that and make the most of it!⁣

You’ll actually be more productive.⁣

If you’re ready to dial in your training and make real sustainable progress towards your goals, contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

WTF Is a Macro?

Ever wonder what a macro is?⁣

Let’s keep it simple.⁣

When we eat food, it has to be broken down before it can be used for energy.⁣

Carbs, fats, and proteins are the main (macro) nutrients we use for energy.⁣

𝐂𝐀𝐑𝐁𝐒 𝟒 𝐂𝐀𝐋/𝐆𝐑𝐀𝐌⁣
rice – oats – breads – tortillas – cereal – fruit⁣
Whether you are attempting fat loss or muscle gain, carbs usually make up the highest percent of your calories.⁣

𝐅𝐀𝐓𝐒 𝟗 𝐂𝐀𝐋/𝐆𝐑𝐀𝐌⁣
avocado – nut butter – olive oil – eggs⁣
Fat is generally a lower percentage because it is more calorically dense than proteins and carbs.⁣

𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝟒 𝐂𝐀𝐋/𝐆𝐑𝐀𝐌⁣
chicken – fish – egg whites – protein powder⁣
During a diet, you’ll want to increase your protein intake to reduce muscle loss.⁣

Your body needs energy for exercise.

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

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

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

How to Make Exercise a Habit

We always hear “consistency is key” but 𝘩𝘰𝘸 do we become consistent in the first ⁣
place?⁣

𝘞𝘦 𝘮𝘢𝘬𝘦 𝘪𝘵 𝘢 𝘩𝘢𝘣𝘪𝘵.⁣

If you’re starting a new training program, here’s a few things that’ll help you make your new exercise part of your daily routine.⁣

𝗪𝐫𝐢𝐭𝐞 𝐢𝐭 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐬𝐜𝐡𝐞𝐝𝐮𝐥𝐞.⁣
If you leave it to chance, you’ll prioritize a million things before yourself.⁣ Write it down if you’re serious about making it happen.

𝐏𝐫𝐞𝐩𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐠𝐲𝐦 𝐜𝐥𝐨𝐭𝐡𝐞𝐬/𝐛𝐚𝐠 𝐭𝐡𝐞 𝐧𝐢𝐠𝐡𝐭 𝐛𝐞𝐟𝐨𝐫𝐞.⁣
If your gym clothes are ready in the morning, it eliminates barriers. If your gym bag is on your passenger seat after work, it eliminates barriers. Make the hard stuff easy for yourself.⁣

𝐓𝐫𝐚𝐢𝐧 𝐢𝐧 𝐭𝐡𝐞 𝐦𝐨𝐫𝐧𝐢𝐧𝐠.⁣
Because again, other things in life will come up. It takes a bit to adjust, but you’ll feel so much better when you accomplish that workout and go confidently into your day.⁣

𝐅𝐨𝐥𝐥𝐨𝐰 𝐚 𝐩𝐫𝐨𝐠𝐫𝐚𝐦.⁣
This eliminates all the wasted time in the gym trying to figure out what machines to use and keeps you progressing forward in a way that actually makes sense.⁣

𝐁𝐞 𝐠𝐨𝐚𝐥 𝐟𝐨𝐜𝐮𝐬𝐞𝐝.⁣
This will most likely happen when you have a set workout program and you can look forward to hitting PRs and fun stuff!

𝐅𝐢𝐧𝐝 𝐚 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐩𝐚𝐫𝐭𝐧𝐞𝐫.⁣
Or a coach that’ll keep you accountable and motivated. If you’re looking for more options, check out my post on seven places to find support.⁣

𝐃𝐨𝐧’𝐭 𝐠𝐨 𝐚𝐥𝐥 𝐢𝐧 𝐚𝐭 𝐟𝐢𝐫𝐬𝐭!⁣
Be realistic with what you can do in a given week. Try not to over exert yourself only to give up after a few weeks.⁣

𝐒𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐬 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐡𝐚𝐧 𝐧𝐨𝐭𝐡𝐢𝐧𝐠.⁣
Instead of saying “Oh I only have 30 minutes, I’ll just skip today” do what you can in that time! It happens to me too, get to work instead of calling it a day.⁣

Follow these tips and before you know it, your daily habits will turn into consistent routines.⁣

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

Contact me to snag your spot!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Adherence

You can have the BEST diet and training plan, but if you don’t follow it, it will do nothing for you.

The more extreme your plan is, the less likely that you’ll sustain it long term. Go for the realistic option even if it takes a little longer.

Then stick to that plan long enough so that eating healthy meals & doing workouts becomes routine!

Take away the feeling of needing to be 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 and focus on being 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘢𝘭.⁣

As a coach, I create programs that look great on paper, but I know full and well that life comes first and we merge the two the best we can.

If your plan isn’t working on paper then it’s not reasonable and you need to shift things.⁣

I would rather you nail a program that is realistic than have a “perfect plan” that you can’t stick to.⁣

If you’re ready to dial in your plan and make real sustainable progress towards your goals then I’m here to help!

Contact me to snag your spot!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

How Do I Start Eating Better?

If you’re starting a fitness journey, chances are you’ve found yourself asking “How do I even get started eating better?⁣”

𝐃𝐨𝐧’𝐭 𝐠𝐞𝐭 𝐜𝐨𝐧𝐬𝐮𝐦𝐞𝐝 𝐛𝐲 𝐭𝐡𝐞 𝐝𝐞𝐭𝐚𝐢𝐥𝐬:⁣
Don’t worry about exact macros, meal composition, or even timing.⁣

𝐏𝐚𝐲 𝐚𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧 𝐭𝐨 𝐟𝐨𝐨𝐝 𝐜𝐡𝐨𝐢𝐜𝐞𝐬:⁣
Make good proteins, veggies, fruits, whole grains, and healthy fats your base.⁣

𝐏𝐫𝐞𝐩 𝐰𝐡𝐞𝐫𝐞 𝐢𝐭 𝐬𝐞𝐞𝐦𝐬 𝐢𝐦𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞:⁣
Look at your schedule, if you need to prep a healthy breakfast or lunch to stay on track do it. If you’re on track all day but fall apart at dinner time, then prep for that.⁣

𝐃𝐨𝐧’𝐭 𝐠𝐨 𝐭𝐨 𝐞𝐱𝐭𝐫𝐞𝐦𝐞𝐬:⁣
That’s when you’ll find yourself feeling starving with no energy.⁣

Beat yourself at this game!⁣

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

Contact me to snag your spot!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

4 Ingredient No Bake Energy Bites

Yes, you are correct. This is the Walmart edition! Because you know ya girl loves to shop at Wally World. In fact, I’d like to think that if I ever did become rich and famous some day, that I would still buy the Equate brand toothpaste and Great Value brand spaghetti… but that’s besides the point.

This recipe is super simple and chances are, you have most of the ingredients in your pantry already! That’s kind of how this recipe came to be.

Now I will say, you can EASILY swap the powdered peanut butter for (1/2 cup) regular peanut butter or even protein powder, like one of the amazing flavors from BPN. Let’s dig in!

INGREDIENTS

1 cup oats

1/4 cup powdered peanut butter

1 container greek yogurt

1 tsp cinnamon

INSTRUCTIONS

Mix oats, powdered peanut butter, and cinnamon.

Fold in greek yogurt… this part takes a while!

Once you’ve got your mixture formed into a dough, you can begin scooping it out to form the energy bites! I used a tablespoon to spoon out even amounts for each bite.

There ya have it, 4 ingredient no bake energy bites. The best part about this recipe is how flexible it is. Next time I may use a different flavor of yogurt besides what I had on hand. It would be easy to toss in some chocolate chips or almonds too!

As always, let me know if you tried this recipes by tagging me in your creations over on Instagram @littlewarriorfitness. Enjoy!