The Fit Girl Edit

Nutrition:

Most Popular Fitness Supplements

The do's and don'ts of using pre/post workout supplements

Carbs Myths Busted

What is protein & Why do you need it in your diet?

Smoothie recipes for post workout recovery meals

How to Upgrade Your Workouts with Magnesium

How to build meals to lose fat

Working out:

Strength Training Exercises 101

Creating an Exercise Routine

Best YouTube free home workouts/channels

7 Reasons to Start Strength Training

Atypical Workout Ideas

Style:

Choosing a Workout Bra

Motivation:

Getting Fit & Staying Consistent

Tips to help you stay motivated

The Fit Girl Aesthetic

Tracking your progress with a Fitness Journal

So you've been hitting the gym and eating clean for a few weeks now, but you're starting to feel like your progress has plateaued. Oh no!

Don't be discouraged - it's totally normal! Plateauing is just part of any fitness journey and can actually be a good thing because it means that your body is adjusting to your new Fit Girl routine.

It can be frustrating when you don't see results as quickly as you'd like, but don't worry! With some simple tweaks to your workout plan, diet, and lifestyle habits, you'll soon find yourself back on track towards reaching all of those fitness goals.

Since 2020 when I started my Fit Girl journey, I've plateaued several times and was able to advance through it each time. So let's get started with breaking through that plateau together in 5 easy steps!

First, let's look at your diet. Have you been sticking to the same meals everyday? If so, it may be time to mix it up a bit. Try introducing new foods into your diet, such as fresh fruits and vegetables or lean proteins.

Also, make sure you're getting enough water - staying hydrated can help keep your metabolism going strong.

Next, let's look at your workouts. Are you doing the same exercises every time? It can be easy to get stuck in a routine, but if you want to keep seeing results, it's important to challenge yourself. Try introducing new exercises or increasing the intensity of your workouts with heavier weights, faster reps, or longer intervals. If you're working out at home or at the gym, I recommend following Caroline Girvan's videos. She has amazing strength training and cardio programs with a lot of variety.

Finally, let's look at your lifestyle habits. Are you getting enough sleep and managing stress levels? Both of these can have a big impact on how quickly you progress in your fitness journey.

Make sure to get 7-9 hours of sleep per night and prioritize activities that help reduce stress, like yoga, meditation, or reading.

Breaking through a plateau can be tricky, but don't give up! With some minor tweaks to your diet and lifestyle along with mixing up your workouts, you'll soon be making progress again in no time.

And remember - it's always important to listen to your body and take breaks if needed. Sometimes getting a week of rest is an effective solution for breaking through a persistent plateau. Good luck on your Fit Girl journey!

why do i not aim for 10k steps daily? 10k is an arbitrary number promoted by a pedometer manufacturer in japan decades ago. more recent research has shown that for most people, 7.5k steps per day offers the best ratio of effort and time vs. health benefits. however, i often hit 10k steps in a day just running errands.

i had an epiphany last weekend when i felt that i'd completed a great workout cleaning my windows.

here are some other ideas for different workouts:

orienteering

hill sprints

juggling

balance drills

skipping rope

pool running

deep water running

the 11 lbs i've gained since last summer need to go.

the weather was unusually warm, it was like a spring day. i felt much more motivated to walk and be outside, though of course self-discipline always trumps motivation.

working on self-discipline too by reading The Willpower Instinct by Kelly McGonigal. i loved finding out what happens in my brain and body when candy cravings hit me.

today was supposed to be a 24 hr fasting day. a friend offered me two donuts when we met up because she had extra. i won't lie, i did not refuse, i ate them. i was supposed to stick to the fast and i wasn't happy with myself that i went against the plan. but also given my activity level today, i'm fine with having eaten them.

Eating the right kind of meals can be just as important as working out when it comes to losing fat.

With a few simple tips, you'll be well on your way to having the body of your dreams in no time. So let's get started! Here are some easy tips that will help you lose fat and reach your Fit Girl goals:

1. Start off your day with a breakfast that is full of protein (read what protein is and why it's important) and complex carbohydrates. Oatmeal with nuts, seeds, protein powder and banana slices is a great way to get a nutritious start to the day! 🍌

2. Eating enough protein is crucial when losing fat, so make sure you're having lean proteins throughout the day. Grilled chicken🍗, shrimp and fish are excellent options. You can also try out some vegetarian options like tofu, beans and lentils.

3. Get creative with your snacks - think beyond chips and dip! Nuts, seeds, yogurt, boiled eggs🥚, or smoothies are all great snacking options that will keep you full for longer.

4. Salads🥗 are always a great meal option when trying to lose fat. Load up on leafy greens and add lean proteins like tofu, tempeh or canned tuna or salmon to the mix. For an extra nutritious boost, try adding some quinoa to your salad as well!

5. If you're craving something sweet after dinner, don't reach for a candy bar. Opt for a protein bar or natural sugars instead. Berries, apples🍎, or a small serving of dark chocolate are much better options!

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I should also mention that even as you're trying to lose fat, that doesn't mean you should ban fat-rich foods from your diet entirely. Fat is one of three macronutrients (the other two are protein and carbs). For optimal health and balanced diet, you need to eat fat.

Some examples of healthy fat-rich foods include salmon, avocado, nuts, mackerel, beef, pork, butter, olive oil, olives, and eggs.

Eating the right kinds of meals consistently can help you lose fat and reach your Fit Girl goals. Start prepping some tasty, nutritious meals today and get ready to see the results!

Good luck!

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Magnesium is the essential mineral that can help take your workouts to the next level.

Not only does magnesium support muscle function and energy production, it also helps keep bones strong and reduces muscle fatigue and cramping after exercise.

Plus, magnesium supplements come in all sorts of forms, so there’s something out there for every Fit Girl, should you feel that a magnesium supplement would help you.

Let's explore the different types of magnesium supplements and how they can help you reach peak performance in your workout routine.

Magnesium oxide: The most common form of magnesium supplement is magnesium oxide. It’s the cheapest and most widely available, but it’s also not very easily absorbed by the body.

Magnesium citrate is a better option because it’s more easily absorbed, plus it helps regulate digestion and can reduce muscle cramps during exercise. I personally take a small scoop of magnesium citrate daily.

Magnesium glycinate is also a great option, as it’s most easily absorbed out of all the forms and helps reduce fatigue.

Magnesium chloride and magnesium sulfate are two other forms of magnesium supplements that you might come across. Magnesium chloride is used to help with nerve functioning, while magnesium sulfate is mostly used for reducing inflammation or to ease muscle tension.

Then there’s magnesium threonate, which is mostly used for cognitive functioning and stress management.

Magnesium can be a great addition to the Fit Girl routine, so don’t hesitate to give it a try if you feel that it would benefit you.

Good luck! 💪😃

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