5 Steps To Your Best Spring Detox Yet

March 3, 2025 by emilynminer

Can you believe it’s already March? 2015 is flying by.

Dear Time,

Please slow down.

Kthxbyyyyye.

ox, Em <3

So maybe you’ve arrived here intentionally (um, hello?! FREE Spring Detox ha!), lured in by Facebook or Instagram, or perhaps you’ve landed here on a whim. Regardless, welcome.

I have good news and I have bad news. Which do you want first? We’ll start with the bad news. Because, I like to end on a good note.

Bad news is this is not the Spring Detox you came here for. I’m not going to tell you what to eat (because really, you can have anything you want) or how to train. That’s another post for another day. And, eating and training are only a small part of a much bigger picture. Whew. Wasn’t that bad, right?

Here’s the good news: This Spring Detox is going to be better (i.e. MORE effective, LESS stressful #TeamNoStress) than any other clean eating challenge/detox/cleanse out there. And it has [almost] nothing to do with nutrition and exercise. Just a little (because, #fitfoodie). 😉

Step 1: Check your inner circle.

Jim Rohn says, “You are the average of the five people you spend the most time with.” Fortunately, we get to choose who we surround ourselves with. Are these people supporting you unconditionally, or holding you back from becoming the best version of yourself? If the latter, it may be time to reevaluate then restructure your inner circle. A part of your environment, it reinforces your habits for better, or for worse.

THE TAKEAWAY? Do not underestimate the power of your support network.

Step 2: Check your network.

Your network is comprised of the people that you interact with, but they’re not quite inner circle material, if ya know what I mean. Think acquaintances. Could be family, friends or colleagues IRL, or virtual. You know those IG accounts you follow of that spandex-clad trainer aka human barbie with washboard abs, eating out of perfectly assembled tupperware of either chicken and broccoli, or tilapia and asparagus (though she documents each as if it were some novel creation), taking a giant bite out of the hottest new protein bar on the market (#cheatclean) before she goes back on comp prep and snapping gym selfies that make you question whether she’s just hit the weights or the runway? Um, yeah. Her. This is not real life. And if it is her life, chances are she doesn’t have much a life outside of exercise and eating. For some people, this is their job. They get paid to live this life. But for me, thank you, no. I’m much happier living a life of BALANCE and MODERATION, 365-days a year.

So, if your IG, Facebook, Twitter, Pinterest [insert preferred social media outlet of choice, here] feeds are clogged with these kind of profiles, ask yourself: “Is this serving me?” If so, cool. If not, and ‘her’ updates only makes you feel bad about the cardio minutes you haven’t logged, the Tupperware meals you haven’t prepped then, ‘Unfollow.’ Really, it’s as simple as that.

This is not to badmouth people who’s feeds are largely occupied by fitness- and food-related posts. Heck, mine is. But there’s a difference between living a life in which diet and exercise are a part, and one that is consumed by them. I am trying my best to create a life of the former, stay positive (and transparent) through the struggles and teach my peeps a thing or two along the way. If this sounds good to you and we’re not connected on IG already, we should be!

[NOTE: I will be participating in a digital detox this week, too; unfollowing accounts that do not align with my current intentions.]

Step 3: Do you.

Are you trying to emulate someone else’s perfect [for them] plan? If so, bear in mind that you are not them. You are YOU, and that’s pretty special. Our metabolic tendencies, personal preferences and psychological sensitivities are uniquely our own.

What works for me might not work for you. And if ‘it’ doesn’t work for you in the context of your life, you won’t be able to sustain it over the long-term (months and years, not days and weeks) and cannot expect sustainable results to match. i.e. NOT the perfect plan.

Step 4: Restock.

Go the grocery store and fill your cart with real, whole foods: protein, veggies, healthy fats and some starchier, but still clean carbs. Foods that will nourish your body; that will help you THRIVE, not just survive. 80-90% of this stuff. Got it?

#fatlossfoodie QUICK TIP: Shop the perimeter - protein, produce and bulk.

That other 10-20% is your [no stress] wiggle room, comprised of foods that won’t necessarily get you lean but that, enjoyed in moderation, also won’t add to your waistline (e.g. sugar-free or dark chocolate, wine, protein bars or powder, froyo, coffee creamer, cheese, avocado, bacon, Nuttzo). These should be foods that you enjoy eating, that “take the edge off” and prevent you from craving way worse things later, but that still make you feel good while you are eating them AND after.

*One thing to remember: Preparedness, not willpower is key to resisting temptation. Find (and eat!) foods that you love AND that align with your health/wellness intentions. This may take some detective work on your part, but life’s too short for cold dry chicken breasts and wilted asparagus spears out of Ziplocs unless, of course, that’s your thing. No judgement if it is.

Step 5: Refresh.

Look good, feel good. And no, I’m not talking physique.

Whether you’re a regular gym-goer, prefer to take your training sessions outdoors or are new to exercise and just embarking on your journey to health, be sure to have appropriate fitness attire (and real clothes, of course #trainerproblems) that is both comfortable and that you feel good wearing. No waiting until “I am this, have that, lose XX lbs. or have visible abs.” Please and thanks.

#FitFashion that makes you feel good RIGHT NOW. Because when you feel good inside, it radiates outward.

e.g. You’re more apt to BE that lean person, DO the things a lean person does and HAVE the things a lean person has.

*Bottom line: Confidence comes from within and translates to other areas of our life. It’s a compound effect. But THIS. Positive thought -> positive feeling -> positive action. Unforch, the same holds true for the reverse a.k.a. negativity. But, you choose.

If you’re in on this detox, come say ‘hey’ on my Facebook page, and let me know how you’re detoxing this Spring! I can’t wait to hear from you. 🙂

Winner Winner Chicken Dinner: 6 Simple & Satisfying Ways To Prep Your Chicken in 5 Ingredients, Or Less

February 9, 2025 by emilynminer

Chicken is my go-to protein of choice, by far! I’ll choose it over a steak most days, and no, not for its leanness. With ~25 g per serving, a medium-sized chicken breast packs a protein punch. Protein is a blood sugar stabilizer, which means it keeps us feeling fuller for longer, and satisfies more quickly than a high carb (sugar)/high cal meal. It increases insulin, but to a lesser extent than a carb-centric meal (or worse, carb & fat together), which leaves us riding the blood sugar roller coaster all.day.long. This makes us even MORE hungry and INCREASES our cravings. No bueno.

Still, there is no need to be gnawing on cold, dry chicken breasts out of Tupperware (unless, of course, that’s what you prefer #doyou).

I typically prep my chicken a few times a week, then store in Pyrex in the fridge for #DIYconvenienceeating. I’ve been loving my slow cooker as of late for delish, not dry pulled chicken that is just as good as the rotisseries from the store, sans dissection, FTW! I buy the big value packs of boneless, skinless chicken breasts from Whole Foods, then DO THIS:

1. Layer chicken breasts on bottom

2. Season with fresh ground black pepper and sea salt, to taste

3. Turn on HIGH for 4 hours, or LOW for 8 hours, then shred with a fork:

*NOTE: You can grill or bake, but my grilling skills are… lack, and baking requires more energy and mess than I usually have time for. #SimplyFit

Easy peasy…

With that, here are my Top 5 Flavor Combinations, all <5 ingredients, to bring your chicken from bland to bold in seconds (season, to taste):

INGREDIENTS

1. Sriracha & Cinnamon

This sriracha (Whole Foods)
This cinnamon (Costco)

2. Cinnamon & Lemon (optional: Truvia)

Cinnamon
Any lemon will do, and I love this lemon juicer (I use the juice of ~1/2 lemon for one serving)
Sprinkle with Truvia

3. Fajita-less Chicken Fajitas

Spices: fresh ground black pepper, sea salt, garlic powder, chili powder, oregano, cumin, red pepper flakes (because, spicy)

or…

A few TBS of salsa. I like this one (Whole Foods)

Then, saute with chopped bell peppers and onion

http://www.greenmountaingringo.com

4. Chuck’s South of the Butt

(Whole Foods)

5. Buffalo Chicken

(I like Frank’s)

http://www.franksredhot.com/products/buffalo-wings-sauce/

6. And my favorite salt-free herb mix, for when I’m channeling my inner Plain Jane

(Whole Foods)

DIRECTIONS: Coat skillet with EVOO, coconut oil or non-stick spray (I use the coconut oil ones), then heat on stovetop (I like to get the pan super hot so that everything stays crispy, not mushy). Add chicken, then seasonings and heat through. Serve with a side of fibrous veggies (my faves: kale, broccoli or cauliflower).

**NOTE: You can also flavor your whole recipe with any of the aforementioned flavor combinations if you are cooking for a family, or just want all the same all week. For me, I prefer to keep the pulled chicken plain (just S & P) and then season as I go.

Have a fab flavor combination I didn’t mention? Let me know on my Facebook page and/or tag me on Instagram @emilynminer with your fave chicken recipes, and hashtag #chickendinner.

What To DO When You “Can’t”

January 2, 2025 by emilynminer

I’ve been getting a lot of emails from readers lately asking what to do when they “can’t,” most typically as it relates to fitness, nutrition and healthy living.

Here are a few examples:

“I’ve been following along on your Facebook page/IG/Twitter and I can’t keep up with your workout intensity.”
“I can’t afford the food that you can.”
“I don’t have the time, or the schedule that you do.”
“I’m injured and short duration, high intensity exercise is out.”

Have you ever spoken these words? *raises hand* Contrary to popular belief, which may have you thinking that there’s a scientific response to this question, or some sort of protocol to follow, my answer is actually quite simple: do what you CAN. Energy focused on what you cannot (also, who you are not) is energy wasted that could be put toward arguably more productive endeavors. And it all starts with a MINDSET shift.

Enough of the “I can’t’s” because, really, you can do or have whatever it is that you want. Instead, practice saying “I choose to/not to…” This shift in verbiage is subtle, but hugely empowering. Tell yourself you can, even when you don’t think you can. Fake it ’til you make it. Try it! Really works. 😉 Maybe your circumstance isn’t ideal, but it is what it is and doesn’t have to be perfect. In fact, f*ck perfect. You can always do better. Don’t let perfect be the enemy of good. #getbetter

*Funny story: Back when I was first getting started on this post-grad journey, envisioning a life that I thought could only exist in my dreams, Jill Coleman of JillFit Physiques said to me: “Emily, you get to create your reality in every moment and with every thought, feeling and action.” Did I believe it? At the time, not really. *laughs* (I just recently rehired her as a biz coach for the second year in a row #bestofyou <- highly reco) Two years later, I know that she couldn’t have been more right. #selftrust

The outside really does begin on the inside so now that we’ve got [that] squared away, let’s chat fitness for a hot second. So what if you can’t keep up with me?! You’re not me! I am me and you are you. S’all good. As Theodore Roosevelt once said, “Comparison is the thief of joy.” If you can’t lift, for whatever reason, don’t. Can you walk, sprint, do yoga, spin (insert activity of choice here)? If so, great. Do that, and remember that ACTION will always trump inaction. Or maybe you can lift, but are new to the world of weights and feel incompetent. I get it. I’ve been there, too. But guess what? CONSISTENT practice over time e.g. weeks, months, years is the only way to get better in any/all that you do. To quote one of my biggest inspirations, Jade Teta of Metabolic Effect, “Don’t wish for easy. Easy is earned; not by hard work, but by hard falls. The falls are the stepping stones to success. They are required to learn and master.” #truthbomb

And because we can’t talk training without regard for our nutrition, I am going to touch on that for a quick minute. But first, I want to be clear on one thing: you do NOT need to shop at Whole Foods to live the “Fat Loss Lifestyle.” Fat loss really, truly happens anywhere. It all comes down to CHOICES; making the *better* choice when we can, choosing what we put into our mouths (and don’t). #noexcuses Buy organic when you can (prioritize if you have to with the “Dirty Dozen” and “Clean Fifteen”), but don’t stress if/when you can’t.

*If you say your budget is what’s holding you back, here are a few reminders/quick tips (more about this here):

Conventional broccoli will always trump the organic cookie
If you can’t buy fresh, buy frozen (e.g. fruits, veggies). Same thing, frozen fresh.
Buy in bulk.
“Ritualize don’t habitualize” (a la Dr. Jillian Teta) meals out to save money. Prep food at home and save big time.
Quality food and medical bills both cost. Ask yourself where you’d rather spend your dollars.

Like with anything, you choose where you spend both your time and money. If your health and wellness are a priority, you’ll both make the time and allocate for it in your budget. Do your ACTIONS align with your INTENTIONS? If not, it may be time to reevaluate your priorities. And remember: do your best because your best is all you can do.

If you’re still struggling in the realms of fitness, nutrition, mindset and healthy lifestyle, registration for SimplyFit Coaching Club is still open, but until 9 p.m. Sunday, Jan 4th ONLY! All the deets here. Questions? Let me know on my Facebook page or email me. 🙂

What I Eat: A Day In The Life

October 2, 2024 by emilynminer

I have been hesitant to write this post, but a lot of you have been asking: “Do you eat? What do you eat? Do you really eat as much as you say you do?” My response? Yes, anything but not everything and yes.

Below you will find a day’s worth of [my] eats on a typical day. Please bear in mind that what works for me might NOT work for you. I would NOT recommend hopping on this ‘plan’ just because it’s my plan expecting to look like me overnight. My activity level is very high. My workouts aside, I run around town training and teaching All. Day. Long. This means the only time I am not on my feet is when I am sleeping or studying. Moreover, I am CONSISTENT with both my nutrition and my workouts: 90% tight 100% of the time. That 10% wiggle room is not necessarily illustrated on this particular day but rest assured, it happens. It keeps me sane, on track and is not something I stress about in the least. So basically, I am burning up a whole lot of calories (energy) that need to be replenished to balance blood sugar levels, which helps to control compensatory eating reactions that influence our body’s biofeedback signals like hunger, energy and cravings, or “HEC” like they say at Metabolic Effect.

[NOTE: I eat significantly less on the weekends. I usually do not work then and because my activity level is lower, my hunger naturally down-regulates. And, I enjoy the break from having to eat all of the time.]

Without further adieu, here is a typical day’s worth of eats in the life of me! Picture-less post, I know, but I wanted to get this up. Perhaps I will include a wordless “What I Eat” post in a later blog. If that is something you would like to see, let me know on my Facebook page.

4:00 a.m. Giant mug of black coffee and overnight oatmeal OR hot oat bran with protein

10:30 a.m. Protein bar, handful of almonds if I am still hungry

1:00 p.m. BAS and giant mug of green tea with stevia

4:30 p.m. Protein bar OR protein shake OR if I am home, I will do tuna or chicken and veggies or protein “pudding”

8:00 p.m. Usually another BAS (Shell-less Taco Salad is my go-to— *RECIPE*, coming soon!) OR roasted vegetables with protein (<— almost always chicken or ground turkey)

- I drink plain water (averaging ~4L) and black coffee throughout the day, and usually save my wine for the weekends.

As you can see, there are a lot of convenience options in my every day. Ideal? Maybe not, but for right now it is what works for me. It is what sustains me. This ‘plan’ keeps both my hunger and energy in check and my cravings at bay. It satiates me and I never feel deprived.

Thoughts? Questions? What does a typical day of eating look like for you? Let me know on my Facebook page!

What Would You Do For A Protein-Packed Klondike Bar?

August 2, 2024 by emilynminer

It is not often that you will find me in Wally-world, but I was on the hunt for cinnamon (to make zucchini bread) and did not want to drive halfway across town to Whole Foods even though their cinnamon is out-of-this-world good. And Target was out. And because there is a WalMart literally walking distance from my house, that was the next most logical decision. *NOTE: There is nothing wrong with WalMart. They offer some great staples at competitive prices, but I stay away moreso for [some of] the crowd that it draws as I am usually by myself, without security and easily overwhelmed. Seriously, I am a walking case of environmental ADD (<- self-diagnosis).

Wandering the aisles like a lost soul, I overheard the following exchange between a parent and child busy loading their cart with some pre-packaged breakfast pastry, among other things, who’s Elmer’s glue-looking frosting saturated the sponge-like ~~food~~ item? *gag* Both were significantly overweight. The school-aged boy, probably old enough to have learned the nutrition basics there, turned to his mom and asked, “So what exactly is our protein?” I think my jaw dropped when his mother open hers to respond: “There’s milk in the Klondike bars and dairy has protein.“ Nooooo! WTF?! Klondike bars are also loooooaded with sugar (=carb). Not to mention the number of people walking around with dairy sensitivities that don’t even know it.

But THIS. What gets me fired up (and is super scary) is that this is their normal, their every day. Either these people have not been taught, or the lesson was taught but the message not explicit enough. And then, these people are teaching their children… the wrong things! Their children who are smart enough to ask these questions in the first place. Remember, knowledge without implementation is meaningless. Kids learn through observation and will follow the lead of their role models (e.g. parents). But when those role models aren’t leading by example, the kids will follow suit.

And this, my friends, is my charge in the world. I was put on this Earth to restore health to a society plagued by ill-health. To educate. To lead, by example, and to make what seems unattainable, attainable. To meet people where they’re at. To teach that exercise can be efficient, nutrition sustainable and that wellness extends far beyond the latter two realms. So many of the health issues we face are largely preventable. Life doesn’t have to (and shouldn’t, IMO) be lived as a gym-rat, or a clean eater that lives out of Tupperware. But regaining one’s health through diet and exercise as medicine is hugely empowering. And to empower the individual is key in affecting behavior modification.

I want to follow this up by saying that, although I choose to fuel my body with foods that make me feel good both while I am eating them AND after, I judge no one for what they are (or are not) eating. That is a *choice* that is up to the individual to make, and I respect that.

>>Side note: When stopped in the grocery store by people I know, you would not believe the “Don’t look in my cart” ‘s that I often get. Cra, right?! Helloooo people… I am human, too, and practice a 90/10 rule when it comes to my nutrition. I eat clean, whatever that means, but I give myself some wiggle room.

*FUN FACT: In case you didn’t know, one of my most favorite foods is nachos. Fully-loaded. ha #moderation365

Do you feel “stuck” in your health/wellness journey? Don’t know where to start? Head on over to my Facebook page and let me know your #1 BIGGEST struggle! Or, if you’ve already achieved that balance in your life that so many people are after, let me know what gets you fired up most. What are you most passionate about? Are you living it?

Spring Cleaning, Kitchen Edition: How To Prep For Your Healthiest Summer Yet

July 26, 2024 by emilynminer

As featured in the May 2014 issue of BossFit Magazine.

Not uncommon is it to purge old clothes between seasons, toss expired OTCs and prescriptions from the medicine cabinet, but when it comes to spring cleaning, we may be neglecting the one area in need of it most: the kitchen. Specifically, let’s focus on four areas: the pantry, the freezer, the refrigerator and the spice rack.

First, we’ll want to empty the contents of each space. Time to clean! Choose all-natural [cleaning] agents like water and vinegar over abrasive, often toxic household products. Toss anything that’s expired then group like items together to take inventory. Next to go is the junk. Think highly-processed, calorie-laden, nutrient-void foods whose ingredient lists are long and not easily pronounced. Anything that’s been opened and/or unused for more than six months? In the trash. In the pantry, this may include cereals, sugary breakfast bars, pre-packaged snacks, flours/meals, nuts, seeds and oils. Condiments are easily pushed to the back of the fridge, as are single-serve leftovers in the freezer. The spice rack is your last stop before the restock. Spices and dry rubs take meals from bland to bold in seconds, but lose their fragrance over time.

Now that you’ve weeded out, it’s time to refresh your supply with real, whole foods. Remember: the key to resisting temptation is preparedness, not willpower. Make a list prior to your grocery haul to avoid impulse buys, forgetting what you really need and overbuying what you don’t. This will also help you stick to a budget. NOTE: Real, whole foods can get expensive, yes, but consider it an investment in your long-term health. I’d rather spend my money on quality foods than on medical bills, no?

Now, what to restock with?

My pantry staples include old-fashioned oatmeal/oat bran, brown rice, canned pumpkin, unsweetened applesauce, raw or dry roasted nuts, all-natural peanut and/or almond butter, coconut oil, olive oil, balsamic and apple cider vinegars, low-sodium salsa, no salt added canned tuna or chicken, protein powder, sugar alternatives (e.g. stevia, xylitol, erythritol), almond meal, coconut flour, shelf-stable almond milk or coconut milk, tea, coffee and waistline friendly snacks for on-the-go (e.g. protein bars).

Stock your fridge with loads of fresh produce, lean proteins and low-fat, organic, if possible, dairy products (if you can tolerate, of course). Frozen produce is just that: frozen fresh. It’s convenient and helps cut down on waste. Take advantage of local farmer’s markets to stock up on locally-grown fruits and vegetables, and locally-raised eggs and meats, the latter of which can be frozen fresh. Farmer’s market or not, know your food source!

Spices are cheapest bought in bulk. I buy in small quantities, store in labeled glass jars and re-buy as needed, but completely refresh my supply every six months. Spices add a flavor punch to your food without impacting your clean eating efforts, and dry rubs are great for summer grilling.

Now that you’ve restocked, practice dating non-perishables as you open them (they’re not non-perishable forever) and stay mindful of sell by, use by and expiration dates, discarding accordingly.

When was the last time you cleaned out your pantry, or looked to the back of your refrigerator? What are some of your food staples? Let me know in the comments below!

Eating Healthy On The Road: A How-To

July 26, 2024 by emilynminer

As featured in the April 2014 issue of BossFit Magazine.

Whether your job has you on-the-go weekly or on a more occasional basis, life on the road can be stressful.

Chronically high stress can lead to catecholamine resistance and catecholamines are one of two major fat-burning gas pedals of the metabolism. And so while stress may not have calories, its effects have been clearly established as a detriment to our fat loss efforts.

My Top 5 tips for healthy travel:

Move early. With work to do, flights to catch and dinner meetings running late, your end time is unknown. Instead, set your alarm 30-minutes early and get moving! Take advantage of hotel amenities and get a quick lift in at the gym or a leisure walk on the treadmill. Or, complete a 20-minute bodyweight circuit in the comfort of your own room. If you find yourself in a pedestrian-friendly city, walk to a local coffee shop for your morning cup.
Stay hydrated. Not only does it keep us hydrated, but water helps balance our fluids and prevents feelings of hunger between meals. Sodium and alcohol cause water retention and dining out, our intake of both is likely to be higher than at home. But the more [water] we drink, the more we shed. Be intentional. The pipeline of coffee being dripped into conference rooms doesn’t help either due to the mild diuretic effects of caffeine. Alternate with water every other cup. A workaround to airport security? Carry a reusable bottle with you and refill on the other side.
Prioritize protein. The most filling of the macronutrients, protein has little impact on fat storing hormones and can help speed the metabolism. Its slow digestion helps to control cravings and balance blood sugar, preventing insulin spikes that can lead to fat storage. Comprised of amino acids, protein spares lean muscle so that the body burns fat for energy. It, too, can be used by the body for energy. Muscle is a major determinant of basal metabolic rate, which accounts for over two-thirds of calories burned at rest, and so maintaining it results in less rebound weight gain. Aim for protein at every meal.
Be prepared. Time-permitting, prep travel-friendly snacks at home. Alternately, stock up upon your arrival using the Metabolic Effect Label Rule for anything with a label: total carbohydrate – fiber – sugar alcohols – protein should be <10, negative numbers are best. A few of my favorites? Protein bars, almonds, fruit, jerky, protein powder and sugar-free gum. If you have access to a mini-fridge, veggies, hard-boiled eggs, pre-cooked chicken breasts and plain Greek yogurt are quick and easy. Have something with youat all times. Do not resort to the hotel mini-bar: the in-room vending convenience that is anything but for your wallet and waistline. Hit up room service, or a hotel restaurant.
The breakfast buffet (trap). Choose fat over carbohydrate, but not both. The combination is an atomic bomb for fat storage. Think egg white omelet with fibrous veggies and breakfast meat, or a serving of oatmeal with scrambled egg whites or protein powder. Prioritizing a protein-packed breakfast keeps hunger, energy and cravings balanced, which will set you up for success by enabling you to make better choices throughout the day.

What’s your biggest obstacle to staying healthy on the road? Let me know in the comments below!

Top 10 Most Difficult Weight Loss Truths: What You Need To Know Now To Prepare For The Long-Term

July 26, 2024 by emilynminer

As featured in the March 2014 issue of BossFit Magazine.

The extent to which you deprive is directly related to the extent to which you binge. Naturally, when we tell ourselves something’s off-limits it’s all we want. With willpower drained, cravings run rampant and compensatory binges result. Preemptive cheats help “take the edge off,” and won’t necessarily aid in your fat loss, but used strategically, will not cause you to gain. Knowing that you can eat anything you want, anytime is liberating. Jill Coleman’s approach? Intermittent sampling: “Taste everything, finish nothing.”
Weight loss does not equal fat loss. If calories are restricted, you will lose weight but not necessarily fat. Fat loss minimizes muscle loss, and changes body shape. Basal metabolic rate (BMR) accounts for over two-thirds of the calories burned at rest and muscle is a major determinant of BMR. Research shows that if you lose muscle on a diet, you’re 15-30% more likely to gain 20+ lbs. over the next two years aka the rebound yo-yo weight gain. Lift heavy, and keep your muscle!
Calories matter, but hormones matter more. The key to caloric deficit and hormonal balance is this: eat less, exercise less OR eat more, exercise more. Where the calorie model has ingrained in us the eat less, exercise more approach, the hormonal model teaches us to eat more of the right things more often. With exercise, more is not always better; it is just more.
Stress and sleep. Chronic high stress raises stress hormones and impedes fat loss. Build stress-reducing activities into your daily routine. We all have stress but instead of hating yourself for it, or placing blame elsewhere, remember you control your attitude and effort. Aim for 7-8 hours of quality sleep each night. Not feasible? Nap or meditate.
Action beats intention. Intentions are meaningless until they are followed up with actions. Small actions over time can create big results, but inaction creates nothing.
Nutrition = gross control. Exercise = fine control. If you only have thirty minutes, hit the kitchen not the gym. Be prepared. A diet high in protein, veggies (fiber) and water will balance hunger, energy and cravings and thus, hormones. Give yourself some wiggle room and practice letting good be good enough because good still gets results. If you can’t do it forever, you’re on a diet; you’re either ‘ON’ or ‘OFF.’ A lifestyle is sustainable over the long-term.
Carb control. The amount of carbohydrate you need to sustain energy, and still get results, is based on your own unique metabolism. As a general rule of thumb, the whiter the starch the fewer the bites.
Walking is not exercise, it is a necessity. Leisure walking lowers stress, reduces hunger (cravings, too?) and carries little concern for over training. If you can, walk outside. A little Vitamin D never hurt anyone, and the change of scenery is great to recharge.
Focus on ONE thing and you will succeed. Small successes over time add up to be big wins. To think that you can successfully overhaul your lifestyle all at once is unrealistic. You can have everything, but not everything all at once.
Consistency + enjoyment = success. Finding what works for YOU takes time, but fitness and nutrition are meant to enrich your life, not detract from it.

What do you struggle with most? Let me know in the comments below!

Recipe: Easy Paleo Chocolate Zucchini Bread

July 12, 2024 by emilynminer

This was my first time trying this recipe from my friend, Carol, and to be honest, I was skeptical. Chocolate and vegetables together? And, I am not typically a zucchini fan. But when my clients shared their surplus of garden veggies with me, I had no reason not to try it. The verdict? This is ah-maaazing! And super easy with a prep time under 10 minutes. Next time, I would add an egg or a scoop of protein to balance the carb:protein ratio, and swap the honey for a natural sweetener (xylitol, stevia or erythritol), but wanted to try the original recipe before I started to tweak it. Perfect with your morning coffee, or as an afternoon snack. I usually bake a whole loaf, enjoy a piece then slice individual servings and freeze for quick grab n’ go. If you try it, let me know what you think over on my Facebook page! 🙂

Preheat oven to 350 degrees F. Spray small loaf pan with zero-cal cooking spray (I used and like Coconut Oil Spray).

Ingredients

Bowl 1 (dry ingredients), mix:

1-1/4 cups almond flour
1/4 cup unsweetened cocoa powder (preferably organic)
1/4 tsp sea salt
1/2 tsp baking soda

Bowl 2 (wet ingredients), mix:

2 whole eggs
2 TB coconut oil
1/4 cup honey
3/4 cup zucchini, grated

Directions

Combine all, mix well and pour into loaf pan. Bake 35-45 minutes at 350 degrees F, or until fork comes out clean. Remove from oven, let set in pan ~5 min. then move to wire rack to finish cooling.

*Yield: one small loaf (8 servings).

Nutrition per serving:

174 calories

12.4g fat (4.1g sat)

14.3g CHO (2.8g fiber)

5.5g protein

A 5 using the Metabolic Effect Label Rule! (rounded numbers)

9 Top Tips for A Healthier Summer BBQ

July 3, 2024 by emilynminer

Heading into the holiday weekend, I wanted to share a few of my #fatlossfoodie QUICK TIPS to help you through a guilt-free and stress-free Fourth full of family, friends, fun and yes… food.

As featured in the June 2014 issue of BossFit Magazine.

With summer just around the corner, it’s inevitable that a barbecue or two (or ten!) will pop up on your social calendar. Good weather, fun times with friends and oh-so-good eats/drinks that are not oh-so-good for your bod. And while one afternoon of continuous boozing and indulgent eats won’t pack on the pounds, multiply that by a season of cookouts and you’ve concocted the perfect recipe for fat gain.

Here are my Top 9 Tips to make the backyard barbecue a bit healthier whilst still enjoying both the company and the food:

1. Workout early. Intense exercise (e.g. weight training) primes the body to build muscle and increases insulin sensitivity post-workout. This means that additional calories and/or carbs consumed in that window are less likely to go toward fat storage and instead, toward muscle repair and growth. Be it a heavy lift, bodyweight workout that incorporates plyometric movements or even just a walk, something is better than nothing.

2. Eat before. Have you ever deprived yourself in the hours leading up to an event, “saving” your cals for later, only to arrive ravenous and wanting to eat/drink everything in sight? Eat as you would before and make adjustments accordingly; NOT the reverse. By stressing less, you’ll leave yourself the mental energy to make better choices come time of the event.

3. Protein and veggies first. This combination will leave you feeling satisfied more quickly, and you’ll likely end up eating less overall. Meat on the menu? Opt for grilled chicken or burgers made with bison, lean ground turkey or lean grass-fed ground beef; hot dogs if you must. Even double your protein, but ditch the bun. Make a lettuce wrap instead. Craving crunch? Enjoy raw veggies liberally, even with a dollop of fresh guac, salsa, Greek-yogurt based dip or mustard. Avoid cheese-based dips to slash cals and fat. Or whip up a batch of sweet potato or kale chips – both clean and quick.

4. Choose fat over carb for fat loss.

5. Choose carb (starch) OR alcohol, not both. E.g. Enjoy your margs, eat your dip with a fork or veggies. Or, eat the chips but forgo the margs.

6. Drink water to balance fluids. It will help offset high sodium consumption and keep you hydrated. Non-negotiable 1L before bed.

7. Alcohol. Forgo the sugary stuff and opt for vodka/club soda with a squeeze of lime, if you choose. Follow every alcoholic beverage with a glass of water.

8. Don’t want to be the only one eating something different? Bring enough of your favorite fat loss-friendly dish to share! If there’s nothing else to suit your food preferences, eat just that.

9. If you do overindulge, accept, acknowledge and move on! *Remember, you’re only ever one meal, one potential workout away from being back on track.

What’s your favorite fat loss-friendly dish to share? Any fun plans for the Fourth? Let me know on my Facebook page! 🙂