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Tag: weight training

Let’s Get Functional

February 1, 2018.Reading time 9 minutes.

What if, through specific training, fitness can actually improve how you navigate everyday life – now, and in the future?

fitlicity

fitlicity (fit • lic • i • ty) noun: the point where happy, healthy, and fit meet.

fitlicity philosophy

I believe that food is fuel: for the body, mind, and soul. I believe in meals that nourish bodies, nurture relationships, and connect cultures. I believe in unadulterated ingredients that come from the earth. I believe in eating intuitively, free from restrictions or anxieties. I believe in food integrity, and standards that allow consumers to make educated buying decisions. I believe that quality of ingredients takes precedence over quantity of calories. I believe in a consumption level that supports performance and function.

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Well, ain’t that the damn truth 💯 - L👀king back, though, changing my life **is** the easiest thing I have ever done. Not necessarily in the process, but in the product. It is far easier to like myself than loath myself. It is far easier to respect myself than beat myself up. It is far easier to feel happy than frustrated. Aware than confused. Confident than insecure. Energized + alert than sick + tired + sluggish. It is far easier to wake up every day knowing I’ll be proud when I lay my head on that pillow, than lying awake promising “tomorrow”. It is far easier to take the risk than to wonder “what if”. It is far easier to feel passionate + purposeful than lost + insignificant. It is far easier to feel like I belong in my skin. In this world. That’s easy. And every hard and painful and uncomfortable and challenging moment was sure as hell worth it.

Most likely to pose for a selfie with #brusselssprouts 💁🏼‍♀️ No wit or inspiration here today folks, except maybe there is some inspo in that no matter I am in the world, I’ll find me a box full o’ veggies ✨🥬 Ain’t no Diet. Just who I am.

No matter where I’m going, may I turn toward the things that #nourish me ✈️🌎🥬🖤✌🏼✨

The product of #selfdiscovery is magical ✨ But the process it ain’t always comfortable. It’s damn difficult to confront yourself. Its hella hard to call yourself out on your own bull $#¡%. It’s pretty painful to realize that it might not be your outsides that needs sculpting, but your insides. It’s difficult to be the one who does things differently. Who doesn’t settle. Who honors a high standard. But #selfawareness + #selfrespect are worth every prick n’ pinch of discomfort. Because when you grow on your own terms, you LIVE on your own terms. You love on your own terms. You eat + move on your own terms. You think + speak on your own terms. You become a person you like hanging out with. You feel like your soul fits in your skin + your skin reflects your soul. That’s power. - @fabletics #fableticspartner #myfabletics #moveinfabletics

Hey #fitlicityfam! I want to get to know you 👋🏼 Drop a comment and introduce yourself. But wait, there's a catch. You can only describe yourself using four quantitative descriptors: your height, your age, your weight, and your shoe size. - ON THE #BLOG 👉🏼 #MoreThanANumber My perspective on #caloriecounting + #macros **PLUS the numbers I actually care about** - It seems that we can all get behind the belief that we, as humans, surmount to much more than quantitative measurements like feet, inches, and pounds. But, what about the very materials that make us? The components that construct our cells from temples to toes. Not unlike us, food is so much more than number. - In my personal and professional opinion, both Calorie Counting and Macronutrient Tracking reduce food to a series of numbers – sums, differences, ratios, and percentages – that describe diet as a quantitative experiment rather than a qualitative experience. And I have a problem with that, where nutrition is concerned. - I write *reduces* because science supports my personal belief that quantifying food into just four compartmentalized components – caloric value and percentages of #protein, #carbs, and #fat – is an extremely narrow way to view what you put into your body. Just like describing yourself with those four quantitative data points above. - Two meals, virtually identical virtually identical on a MyFitnessPal macronutrient pie chart, are hardly comparable outside the confines of a calorie tracking app and inside the body. And even though holistic #health isn’t necessarily equated with body composition, they’ll show up differently outside your body, too. - Beyond #calories and #macronutrients, #food offers countless compounds that influence individual health without directly providing energy. Think micronutrients like vitamins, minerals, polyphenols, and phytochemicals, compounds like fiber and water, and even psychological factors like satisfaction + culture + tradition. These things may not provide the potential for life on their own, but they dictate the way in which we live. - Read all the proof points at fitlicity.com/more-than-a-number

Them: perfection doesn’t exist Me: hold my plate 💁🏼‍♀️ - Breaky Brussels n’ Onion - Yields 1 serving ➕ 2 cups [about 200g] brussels, ends trimmed + halved or quartered ➕ 1/2 red onion [about 85g], quatered ➕ 2 eggs ➕ 1/2 pear [or apple!] ➕ 1 slice turkey bacon [or bacon or prosciutto] ➕ 1/2 tsp cooking oil ➕ salt, pepper, garlic powder, thyme Optional: your fave nuts [I 🖤 walnut or hazelnut] + a sprinkle of cheese [I 🖤 parmesan or asiago] - 👉🏼 preheat oven to 425 👉🏼 assemble veggies + fruit on a **tinfoil lined** pan [this is key to crispy yet tender brussels plus a bonus for easy clean up] and drizzle with EVOO, add a dash of salt + pepper and generous shakes of garlic powder + thyme and toss thoroughly to coat, and roast for 25 mins 👉🏼 remove tray from oven and create two “pockets” for your eggs, spritz pockets with a dash of cooking oil and crack eggs directly onto tinfoil 👉🏼 assemble sliced turkey bacon around tray 👉🏼 if you’re adding nuts/cheese, do it here! 👉🏼 return pan to oven and bake for 10 minutes or until egg whites are firm, but yolks are jammy 👉🏼 remove from oven, use a large spatula to lift eggs from pan, stuff veggies + fruit on the plate, and EAAATT

Small haul 🛒 [but still 6 lbs of brussels? 🤔💁🏼‍♀️] this week ‘cause Mo + I are #WestCoast bound ✈️ Since #travel often means closer proximity to #sugar + grease than #fiber + #greens, I picked up a few of my plane-friendly faves to set myself up for success with strategic selections that support my priorities + preferences. I pack up a carry on with non-pershiable snacks, #protein, and #produce so that nutrient-dense foods are always in my back pocket (literally, I carry jerky in my back pocket). Prioritizing my nutrition preferences makes me feel my best, and that’s exactly how I wanna feel on #vacay, y’all 👏🏼 - What’s in my carry-on: ➕ jerky ~ I love @thenewprimal + @nickssticks + @epicbar ➕ #veggies! I stuff a bag o’ baby peppers with the likes of snap peas + mini cukes + baby carrots ➕ fruits ~ I make room for produce like mandarins + apples + pear ➕ protein ~ HB eggs + single serve tuna packs + single serve protein powder ➕ bars ~ @bulletproof + @primalkitchenfoods + @rxbar ➕ and since being out of routine tends to kick up my sweet cravings, I typically pack one @alterecosf truffle for each evening I’m away! - Search “Travel” on fitlicity.com for my top tips, tricks, n’ healthy hints and a FREE downloadable .pdf

🎶 Why ya gotta go and make things so CoMpLiCaTeD?! 🎶 - PSA you don’t need a recipe, tons of time, or culinary chops, or perfect presentation, or thousands of ingredients, or pricy products, or fancy appliances, or editing experience, or a food light to enjoy a #healthymeal 💯 - The pr👀f is in this plate, baby! Despite an absolutely 🦇💩 crazy day [the theme of my week TBH] I prioritized my dietary preferences ~ no excuses necessary! I whipped up this ridiculously nutrient-dense #snack in just 🖐🏼 minutes ⏱ I chopped up pepper and celery 🌶 + peeled a mandarin 🍊 + sliced a previously-prepped jammy egg 🥚 + and swiped a handful of berries 🍓 all before my turkey bacon 🥓 finished sizzling 👌🏼 Then I walked it up to my office, snapped a pic, and dug right in with my fingers 👅 It may be messy, but this mix + match meal is MIGHTY when it comes to fiber + flavor [and protein and fat, too!] - The basics aren’t ~*basic*~ boo – they’re attainable + sustainable + they WORK! So leave the sweat at the #gym, k?! Keep it simple this weekend, sister 👊🏼

FOOD FOR THOUGHT 💭 - When it comes to eating, pleasure comes in many different disguises – from the immediate, often impulsive, sensation of wanting a food to the longer-lasting feeling of well-being after a meal. - There is an implicit difference between choosing impulses that provide instant gratification and intentions that provide satisfaction. When you participate in an activity that makes you “feel good” in the moment, but serves no future value or goes far to avoid or prevent your goals, you are catering to instant gratification. If, on the other hand, you choose something that is in alignment with your goals and values – despite likely requiring more discipline, skill, and perseverance – and the impact or the consistency of these choice result in a future better version of yourself – that is satisfaction. In other words, gratification is the temporary act of pleasing, while satisfaction is the lasting feeling of pleasure obtained by fulfillment. One of the key intangible skills required to support a sustainable nutrient-dense approach to eating? Delayed gratification 🔑 AKA pausing impulse, forgoing instant gratification, and promoting intention, fostering satisfaction. - The tongue 👅 is not the only part of the body we honor when making food choices 👋🏼 🧠 💪🏼 Understanding how your body + brain respond to what + how you eat causes a shift in the food choices you make – going beyond what you crave. In developing this attunement, how your body feels + functions becomes equally as important in your food choices as taste. And in fact, when you really feel good – before, during, and after a meal – you get even more satisfaction from eating. Pleasure + palate + performance can coexist y’all!

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Well, ain’t that the damn truth 💯 - L👀king back, though, changing my life **is** the easiest thing I have ever done. Not necessarily in the process, but in the product. It is far easier to like myself than loath myself. It is far easier to respect myself than beat myself up. It is far easier to feel happy than frustrated. Aware than confused. Confident than insecure. Energized + alert than sick + tired + sluggish. It is far easier to wake up every day knowing I’ll be proud when I lay my head on that pillow, than lying awake promising “tomorrow”. It is far easier to take the risk than to wonder “what if”. It is far easier to feel passionate + purposeful than lost + insignificant. It is far easier to feel like I belong in my skin. In this world. That’s easy. And every hard and painful and uncomfortable and challenging moment was sure as hell worth it.

Most likely to pose for a selfie with #brusselssprouts 💁🏼‍♀️ No wit or inspiration here today folks, except maybe there is some inspo in that no matter I am in the world, I’ll find me a box full o’ veggies ✨🥬 Ain’t no Diet. Just who I am.

No matter where I’m going, may I turn toward the things that #nourish me ✈️🌎🥬🖤✌🏼✨

The product of #selfdiscovery is magical ✨ But the process it ain’t always comfortable. It’s damn difficult to confront yourself. Its hella hard to call yourself out on your own bull $#¡%. It’s pretty painful to realize that it might not be your outsides that needs sculpting, but your insides. It’s difficult to be the one who does things differently. Who doesn’t settle. Who honors a high standard. But #selfawareness + #selfrespect are worth every prick n’ pinch of discomfort. Because when you grow on your own terms, you LIVE on your own terms. You love on your own terms. You eat + move on your own terms. You think + speak on your own terms. You become a person you like hanging out with. You feel like your soul fits in your skin + your skin reflects your soul. That’s power. - @fabletics #fableticspartner #myfabletics #moveinfabletics

Hey #fitlicityfam! I want to get to know you 👋🏼 Drop a comment and introduce yourself. But wait, there's a catch. You can only describe yourself using four quantitative descriptors: your height, your age, your weight, and your shoe size. - ON THE #BLOG 👉🏼 #MoreThanANumber My perspective on #caloriecounting + #macros **PLUS the numbers I actually care about** - It seems that we can all get behind the belief that we, as humans, surmount to much more than quantitative measurements like feet, inches, and pounds. But, what about the very materials that make us? The components that construct our cells from temples to toes. Not unlike us, food is so much more than number. - In my personal and professional opinion, both Calorie Counting and Macronutrient Tracking reduce food to a series of numbers – sums, differences, ratios, and percentages – that describe diet as a quantitative experiment rather than a qualitative experience. And I have a problem with that, where nutrition is concerned. - I write *reduces* because science supports my personal belief that quantifying food into just four compartmentalized components – caloric value and percentages of #protein, #carbs, and #fat – is an extremely narrow way to view what you put into your body. Just like describing yourself with those four quantitative data points above. - Two meals, virtually identical virtually identical on a MyFitnessPal macronutrient pie chart, are hardly comparable outside the confines of a calorie tracking app and inside the body. And even though holistic #health isn’t necessarily equated with body composition, they’ll show up differently outside your body, too. - Beyond #calories and #macronutrients, #food offers countless compounds that influence individual health without directly providing energy. Think micronutrients like vitamins, minerals, polyphenols, and phytochemicals, compounds like fiber and water, and even psychological factors like satisfaction + culture + tradition. These things may not provide the potential for life on their own, but they dictate the way in which we live. - Read all the proof points at fitlicity.com/more-than-a-number

Them: perfection doesn’t exist Me: hold my plate 💁🏼‍♀️ - Breaky Brussels n’ Onion - Yields 1 serving ➕ 2 cups [about 200g] brussels, ends trimmed + halved or quartered ➕ 1/2 red onion [about 85g], quatered ➕ 2 eggs ➕ 1/2 pear [or apple!] ➕ 1 slice turkey bacon [or bacon or prosciutto] ➕ 1/2 tsp cooking oil ➕ salt, pepper, garlic powder, thyme Optional: your fave nuts [I 🖤 walnut or hazelnut] + a sprinkle of cheese [I 🖤 parmesan or asiago] - 👉🏼 preheat oven to 425 👉🏼 assemble veggies + fruit on a **tinfoil lined** pan [this is key to crispy yet tender brussels plus a bonus for easy clean up] and drizzle with EVOO, add a dash of salt + pepper and generous shakes of garlic powder + thyme and toss thoroughly to coat, and roast for 25 mins 👉🏼 remove tray from oven and create two “pockets” for your eggs, spritz pockets with a dash of cooking oil and crack eggs directly onto tinfoil 👉🏼 assemble sliced turkey bacon around tray 👉🏼 if you’re adding nuts/cheese, do it here! 👉🏼 return pan to oven and bake for 10 minutes or until egg whites are firm, but yolks are jammy 👉🏼 remove from oven, use a large spatula to lift eggs from pan, stuff veggies + fruit on the plate, and EAAATT

Small haul 🛒 [but still 6 lbs of brussels? 🤔💁🏼‍♀️] this week ‘cause Mo + I are #WestCoast bound ✈️ Since #travel often means closer proximity to #sugar + grease than #fiber + #greens, I picked up a few of my plane-friendly faves to set myself up for success with strategic selections that support my priorities + preferences. I pack up a carry on with non-pershiable snacks, #protein, and #produce so that nutrient-dense foods are always in my back pocket (literally, I carry jerky in my back pocket). Prioritizing my nutrition preferences makes me feel my best, and that’s exactly how I wanna feel on #vacay, y’all 👏🏼 - What’s in my carry-on: ➕ jerky ~ I love @thenewprimal + @nickssticks + @epicbar ➕ #veggies! I stuff a bag o’ baby peppers with the likes of snap peas + mini cukes + baby carrots ➕ fruits ~ I make room for produce like mandarins + apples + pear ➕ protein ~ HB eggs + single serve tuna packs + single serve protein powder ➕ bars ~ @bulletproof + @primalkitchenfoods + @rxbar ➕ and since being out of routine tends to kick up my sweet cravings, I typically pack one @alterecosf truffle for each evening I’m away! - Search “Travel” on fitlicity.com for my top tips, tricks, n’ healthy hints and a FREE downloadable .pdf

🎶 Why ya gotta go and make things so CoMpLiCaTeD?! 🎶 - PSA you don’t need a recipe, tons of time, or culinary chops, or perfect presentation, or thousands of ingredients, or pricy products, or fancy appliances, or editing experience, or a food light to enjoy a #healthymeal 💯 - The pr👀f is in this plate, baby! Despite an absolutely 🦇💩 crazy day [the theme of my week TBH] I prioritized my dietary preferences ~ no excuses necessary! I whipped up this ridiculously nutrient-dense #snack in just 🖐🏼 minutes ⏱ I chopped up pepper and celery 🌶 + peeled a mandarin 🍊 + sliced a previously-prepped jammy egg 🥚 + and swiped a handful of berries 🍓 all before my turkey bacon 🥓 finished sizzling 👌🏼 Then I walked it up to my office, snapped a pic, and dug right in with my fingers 👅 It may be messy, but this mix + match meal is MIGHTY when it comes to fiber + flavor [and protein and fat, too!] - The basics aren’t ~*basic*~ boo – they’re attainable + sustainable + they WORK! So leave the sweat at the #gym, k?! Keep it simple this weekend, sister 👊🏼

FOOD FOR THOUGHT 💭 - When it comes to eating, pleasure comes in many different disguises – from the immediate, often impulsive, sensation of wanting a food to the longer-lasting feeling of well-being after a meal. - There is an implicit difference between choosing impulses that provide instant gratification and intentions that provide satisfaction. When you participate in an activity that makes you “feel good” in the moment, but serves no future value or goes far to avoid or prevent your goals, you are catering to instant gratification. If, on the other hand, you choose something that is in alignment with your goals and values – despite likely requiring more discipline, skill, and perseverance – and the impact or the consistency of these choice result in a future better version of yourself – that is satisfaction. In other words, gratification is the temporary act of pleasing, while satisfaction is the lasting feeling of pleasure obtained by fulfillment. One of the key intangible skills required to support a sustainable nutrient-dense approach to eating? Delayed gratification 🔑 AKA pausing impulse, forgoing instant gratification, and promoting intention, fostering satisfaction. - The tongue 👅 is not the only part of the body we honor when making food choices 👋🏼 🧠 💪🏼 Understanding how your body + brain respond to what + how you eat causes a shift in the food choices you make – going beyond what you crave. In developing this attunement, how your body feels + functions becomes equally as important in your food choices as taste. And in fact, when you really feel good – before, during, and after a meal – you get even more satisfaction from eating. Pleasure + palate + performance can coexist y’all!

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