What you should know about If It Fits Your Macros.

For the last year or so I have heard about If It Fits Your Macros (IIFYM) so I decided to dig a little deeper to find out more information about

source: google images

IIFYM pays attention to grams of carbohydrates, protein and fats rather than total calorie intake. So many people have misguided notions about following macros rather than eating clean or counting calories. In truth, there are benefits and downfalls to anything you do. I’ve seen people shame others because they aren’t following the same diet.

I used to count calories but I had to stop. It made me crazy because I would follow the caloric intake I was given but I wasn’t seeing the results I wanted. Over time I realized it was because I was given too low of a caloric intake to follow, and those calories were used on so many simple carbs and not enough protein or fat.

I also used to eat clean. I always found ways around it because honestly, that’s just the type of person I am.

So now I follow IIFYM. This is not a license to eat a bunch of junk contrary to popular belief. I don’t eat poptarts, cake, soda and candy just because ‘it fits in my macros.’ I understand that some people do, but I just feel so much better when I eat healthy.

I eat about 85% good foods and 15% not so good foods. For me, if I decide to have a cheat day then I don’t even follow my macros. But on normal days I do follow them because it limits the amount or carbohydrates I eat and it encourages me to eat more protein and fat.

What do I eat? Well I like lean meats & fish like chicken, turkey, tuna, salmon and tilapia and I also use protein powder. For carbs I eat oats, berries, bananas, blood oranges, sweet potatoes, apples, shredded wheat cereal, etc. I also like peanut butter, low fat cheese, skim milk and lots of veggies.

So should I be shamed for using IIFYM? Absolutely not. Some people use it as an excuse to eat like crap, but there are those of us who use it to make sure we get enough of what we need to eat. I’m sick of people telling me that eating clean will work better. Guess what? I do eat pretty clean and this works for me. Just like you shouldn’t body shame, stop diet shaming. It discourages people. Talk to people about how they eat in a loving way. Some people don’t know how to eat healthy and it’s okay to give advice, but you cross a line when you start making them feel badly about their choices.

I encourage all of you to do what’s right for you and your body! Feed yourself with healthy foods to feel great. Never hesitate to email me!

xo

13 Things That Happen When You Date A Girl Who Loves Her Dog

Yep…this is just too true!

Weekly Wrap-up: Grad School, GGS ambassador!

1. So this weekend I’ve been prepping for my first day of grad school!!!! I’m so excited that I finally get to start school tomorrow and that I’m a new member of the NC State Wolfpack! I even have pretty good classes for my first semester! Exercise nutrition, maternal & child nutrition and lactation & milk (which sounds…okay lol).

2. Ibecame a Girls Gone Sporty Ambassador! How fun!! I’m thrilled to rep the brand. Use the hashtags #ggs and #girlsgonesporty so we can see all your pics on Instagram and Twitter statuses!

3. I started Insanity on January 1st. I did the first month of it last year, but I’m wanting to do the WHOLE thing this time. So far, it’s been going well!! I finished my first week and I feel great. Granted, my accountability partner DJ had to force me to workout via text, but it still got done!

4. I got this new protein in the mail. Optimum Nutrition 100% Gold Standard Whey in Mocha Cappuccino! I finally finished my Peanut Butter Marshmallow Cellucor Whey. It sounded good but there was wayyyyy too much sweetener in it. Hopefully the ON won’t be the same way.

5. Well, I have an orthodontist appointment in the morning to get my bottom teeth straightened out. Unfortunately my dentist waited to tell me (for 2 years) that my teeth have significantly shifted, and of course I haven’t noticed, so once he said that I made an appointment stat! Hopefully my orthodontist can fix it without having to put braces back on!!!!

Xoxo

Weekend Wrap-up: I’m Fit Possible Ambassador, football and lazyness

The last weekend of the year is here! This year went by incredibly fast…it’s so crazy how time flies by.

1. I became an I’m Fit Possible ambassador!! Super excited to be joining such a fun team of people.

2. I was so lazy this weekend. I literally did nothing but watch Netflix and workout. Not even ashamed! It was a much needed break. I wish I had another week off from work with pay!

3. I detoxed my butt off this weekend from all the holiday crap. I drank about 90 oz of water a day, using my new infuser water bottle, and drank smoothies once or twice a day. I feel so much better now.

4. So from previous posts you’ll know I was excited to get my new ankle straps and triceps rope in the mail. It was like Christmas all over! Naturally I had to immediately try them.

5. I registered for the Running Under the Lights 5k! It’s in Tanglewood and starts on midnight on January 1st. I’m doing it with one of my best friends who may or may not have to drag me across that finish line. It’s been a long time since I’ve ran! This will be a starting time and in December 2014 I’ll do a finishing time. I want to measure and get better.

6. I took my Christmas tree down today, along with all the decorations. Sigh. I love the holidays and I’m sad we have to wait a whole year for them again.

7. Panthers clinched NFC South!!!!

Leg day!

Today was leg day! I love this picture, simply because I can see Richard Simmons saying this. It made me giggle! But anyways…leg day was originally scheduled for tomorrow. Until I received my new ankle strap in the mail! It was like Christmas all over. So, naturally, I had to try it out. (PS tomorrow I get my tricep rope in the mail so looks like it’s biceps and triceps day!)

#truth. Granted, I do get lazy. I’m working on it. But I love lifting. Sooo I thought I’d post my leg routine. Now, I’m not a personal trainer, but sometimes it’s worth trying someone else’s routine to mix things up. Plus it can be good to try something new! I lift as heavy as I can on everything, unless my body is seriously protesting by the last set. I also superset everything (meaning do the first exercise then go straight to the second exercise before resting).

Superset 1
•Barbell Squats 4×10
•Straight legged dead lifts (barbell) 4×10

Superset 2
•Adduction (cable) 3×10
•Abduction (cable) 3×10

Superset 3
•Barbell Calf Raises 3×25
•Hamstring Curls 3×12

Superset 4
•Donkey Kicks (cable) 3×12
•Leg Extensions 3×12

Don’t forget to stretch! Have fun with it. Adjust your weights accordingly. If you have bad form, drop your weights. We won’t want any injuries!

Good luck 😉

Friday five…in quotes!

Okay, so I love quotes. So in honor of that, I’ve decided to do a Friday five in quotes! This was hard for me because I have so many favorite quotes to choose from. But, here are five of my faves!

I had this one as my phone background for a while. It’s a cool picture. Plus, I love it. Always think of yourself as a princess and never let anyone treat you as something less.

Very true. Don’t ever be embarrassed about doing something out of the norm. You could inspire someone else to follow your lead.

I love Blair Waldorf. We’d be bff’s if I was an upper east sider. But she’s right. That body you want? Make it happen. That job you’ve dreamed of? Make it happen. Want to go back to school? Do it! It’s not going to fall into your lap. You have to take charge and get what you want. Don’t be afraid to do it. Sure, it could be new and foreign, but it could be fun!

This is just self explanatory. Another of my absolute favorites!

Be happy. It’s simple…although sometimes we make it more difficult. It’s hard to purge some things that make is angry, upset or unhappy, but it needs to be done. You only get one life and you need to live it as happily as you can.

Resolution time

So it’s now time to start your resolutions. This year I challenge you to stick with them. Many people use weight loss as their resolution and give up after a couple months. Why? You’re probably not using the right tools.

Use a calorie tracker like myfitnesspal or sparkpeople.

Try something new! Yoga, weight lifting, Zumba. Anything that you want to try. Fitness is fun!!! You just have to try what works for you (ps I got new ankle straps and a tricep rope from Christmas…yay!)

Find a buddy. Anyone. Having someone to keep you accountable is one of the best things, in my opinion. My accountability partners have all been found online in Facebook groups and they’ve become good friends of mine. I recently found another who is going to do Insanity with me starting January 1st. Excited!

So just keep going. It isn’t failure if you get up after you fall. There are always bumps in the road. Dust yourself off and get back up!

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Lazy Girl’s Guide to Weight Loss

So we’re all pretty lazy in today’s age. Here’s an article I wrote for SF Gate on how to lose weight if you’re lazy. Click on the title to get directed to the page! Per the title it says it’s geared to girls, but realistically you guys can do this too! If you have questions or want more advice feel free to email me: clementac@me.com

Wanna be a BOMBSHELL?!

Do you want to get into the best shape of your life?
Do you want to learn how to properly lift weights?
Do you want to look HOT?

If you answered yes then this program is for YOU! The Iron Bombshells program is an inexpensive program that will teach you ladies how to lift weights. No, you won’t look like a man. I promise. Fellas, you can even get this program too!

Lifting weights allows you to shape sexy muscles, which everyone likes right? Yes. I lift as heavy as I can without compromising my form and I feel so much better for it. I know you will do great if you give this a try.

This is what you get:

*A 6 week weight lifting program. Even after you complete this you can change it up with heavier weights or switching from standing to sitting at an incline, etc.
*4 new Bombshell workouts for FREE!
*Support from me!

Click here to get this program!
https://sellfy.com/p/XyU4/

After you purchase, you will get an email soon with the workouts.

If you have any questions at all email me! Also, email me for that support I mentioned above or for some eating tips to maximize your results.

Change is good

This inspired me today. It’s true! I have worked on changing my thinking to change my world. Ladies: I know you think endless amounts of cardio will make you lose weight but CHANGE your thinking! Add some heavy weights! It’ll change your world 😉

I had leg day today. I may not be able to walk tomorrow, but my legs will look good in that graduation dress in may. I challenge you. To what, you ask? Lift heavy tomorrow. Eat clean all day long. Go one day without that soda or juice. Don’t eat dessert. Pick something to change, and do it. Don’t say ‘if I just do this someday then blah blah.’ Change and do it now!

Feel this moment

Feel this moment by Pitbull – great song. I love music. It’s a lifeline for me. I commute back and forth to school (an hour each way) and if I didn’t have music I’d go insane. I hate the radio, though. The talking…no. I recently discovered Fit Radio for my workous. Download it if you haven’t already! It has some great mixes.

Okay, so the title was the point of the intro. Feel this moment. Love that song. Lately, I’ve learned to “feel the moment.” It’s taken me so long to actually do it, but I’m pretty successful for the most part. I’m really trying to feel the moment in workouts and in my eating, which is HUGE for me.

So a little background info:

I’m Italian…I’m a little heavier than I should be, and I’m trying to battle those Italian genes that want me to eat and eat. A few years ago I saw a weight loss site that I signed up for because I was serious about losing weight. So I was all “yea, this is great!” because, you know, I was losing weight slowly. What I didn’t realize was that I was starving myself and very restrictive. I’ve never admitted it until recently that that is what I did…because I nevery realized it until now. I was only eating around 1200 calories. But I’d do so much cardio (I was the elliptical queen, doing 60 min about 5-6 times a week) and I would get hungry that I’d eat a bunch of crap after my exercising! So essentially, I would barely eat, then eat ice cream, cookies, diet soda, etc.

I didn’t realize that I wasn’t actually being healthy. I finally gave up soda a few years ago, which I’m proud of (every now and then I’ll have a little…then regret it when my tummy hurts). NOW my battle is sweet tea. I live in the south where tea is sweeter than you can imagine! And it’s sooo good.

So I had lost some weight in all of my restrictive eating, lots of cardio, and no resistance training and decided to push myself harder by running hard on the treadmill. Bad idea. I gave myself a bad injury. I had a bruised bone and cartilage in my knee which gave me a huge setback. The doctor said I could go on the stationary bike, but who wants to do that when you burn so many calories on the elliptical or treadmill?! Not me. So I got lazy. And with my crappy eating, and lazy (again) lifestyle, I gained weight slowly back. So fastforward to now, and I’m still battling to lose that weight. Except now I realize what I’ve done wrong and how to correct it. I know that I can lift heavy weights and it’s GOOD because I won’t get bulky and I don’t have to do as much cardio. The problem is I no longer want to do cardio! And I’m trying to work on my eating to moderate the bad stuff.

I’m trying to “feel” the moment and make myself go after my goals. It’s hard! But I have graduation in 6 weeks and I really want to look good in that super cute dress I just bought at the store. So I’m going to eat well, lift heavy for 3-4 days, do 2-3 days of cardio, and on my rest day go for a slow walk. After all, I have a Boxer puppy so he keeps me on my toes a lot!

Although I’ll post a lot about fitness, nutrition, and my weight loss journey, I’ll also post randoms. So keep me accountable! 🙂