How to Plan a Successful Week

How to Plan a Successful Week

With so many tasks on my plate, I have to be strategic.  Planning my week in advance helps me have productive days and pushes me closer to reaching my long-term & short-term goals.

If you’re ready to make the most of every week and including getting in those workouts & healthy eating, I’ve got you covered.

Low Carb Tips

Sarah Cann Training

While low carb everything is all the rage, the lifestyle itself can be quite challenging to live when starting out.  I do not believe solely in a low carb diet day in/day out, because I love me some cupcakes! Many of my clients (myself included) do cycle through low carb and refeed/high carb days. The area that my clients struggle with most, is by far, low carb days.

If you’re nervous about implementing carb cycling because you think it means you’ll be hungry all day or have no energy to workout, let me assure you those are valid concerns.  Those were my questions too when I began a healthy carb depletion/cycling routine a few years ago. But don’t stress, I’ve nailed down 3 ways to make carb cycling easier!

By implementing these strategies, your low carb days will be a breeze!  Your hunger will be kept at to a minimum between meals and you’ll time your carbs adequately to fuel your workouts.

ENTER YOUR MEALS INTO MY FITNESS PAL IN THE MORNING.

Plan your meals the night before.  Take 10-15 minutes before bed, planning what meals will fit your low carb macros.  Make sure you have those meals ready for the next day or that they’re easy to prepare.  This extra time guarantees you’ll feel less stressed and more likely you’ll hit your goals.  This will help to ensure you stay within your limits and see where you might need to make adjustments, before you start your day.

HAVE SOME SIMPLE, GO-TO SNACKS ON HAND.

Snacking is where the carbs can creep in and take over! Be sure to have plenty of low carb snacks on hand for your low carb days. Nuts, raw veggies, beef jerky and hard boiled eggs are all great snacks. Having these ready to go so you don’t have to think about what to eat between meals is super important. While my some of my clients practice Intermittent Fasting and typically only do 2-3 larger meals, the need to snack in between can still be prevalent. Surviving low carb day is all about being prepared!

DRINK LOTS OF WATER.

Instead of reaching for something carby grab a glass of water. This goes a long way to helping you staving off cravings and will do its job keeping you hydrated.


VARY YOUR PROTEINS.

Low carb days can get boring if you don’t try new things. Instead of always going the grilled chicken route, add in some different kinds of fish, pork, beef, and sausage. This will help you keep things interesting while keeping those carbs in check!

FOCUS ON HEALTHY FATS.

During low carb days, focus on healthy fats. They will keep you feeling full longer and will help you reach your calorie goal for the day (1 gram of fat has more calories than 1 gram of protein or carbs). Fish, nuts, avocados and healthy oils will help keep you satiated while keeping carbs low.

 

Low carb days are an essential part of a successful fat loss program because they help deplete the glycogen stored in your body, and require you to burn fat. When paired with higher carb days and strategic workouts, the results are truly incredible!






The Diet Rules You Need to Break in order to See Real Results

sarah cann

Are you still following some of the same old school dieting rules and expecting different results?  If you're serious about shedding body fat, there are a few popular old school dieting rules that you need to break TODAY.  

Some of these are eating myths that we probably witnessed our Mother’s use when we were kids.  Hello?! Does anyone remember, “Just a shake for breakfast, a shake for lunch, and a sensible dinner”--I remember doing that one in high school *insert eye roll* lol!  The other rules are beliefs based on a trendy diet fad.

Regardless of where these rules came from, your aspirations for a lean toned look is likely to fail if you blindly follow them.  Today I’m sharing the diet rules you need to break in order to see real maintainable results.

Check this list and make sure you get the facts.  By breaking these rules you’ll drop body fat faster and move that much closer to your best body goals!

Diet Myth #1: "I should eat more often to avoid starvation mode."
Diet Reality:  There is nothing wrong with eating small frequent meals to keep yourself from overeating at meal time. You never want to get so hungry that you binge. But if you think that eating more often is more effective for weight loss, you're wrong.  Consider following an intermittent fasting routine throughout your week. IF (Intermittent Fasting) has been shown to increase your metabolism and hunger hormones that are necessary in order to burn fat.

Diet Rule #2: "Avoid carbs. They cause weight gain."
Diet Reality: Carbs don't cause weight gain. Starch doesn't cause weight gain, either. You'll gain weight if you eat too many calories, regardless of whether the calories are carbs, fat, or protein. Some people avoid starchy carbs because they usually have little nutritional value and because you are likely to get hungry again quickly if you eat them.  Consider upping your starchy carbs based on your training cycle. Or implement a carb cycling routine, alternating between high and low carb days act as a way to keep your body guessing which can prevent a metabolism slow down.

Diet Rule #3: "Cheat days are good for my diet."
Diet Reality: Cheat days/meals and diets that routinely call for them sound like a great idea because they allow dieters to eat some of the foods that they crave. This is probably why the trend has caught on so quickly. But there's a downside to taking a day off from your diet — and it may cost you a few pounds on the scale.  You’re actually less likely to reach your weight loss goals when you have regular cheat days. This is simply due to having more calories than you’d originally planned and throwing your weekly overall calorie deficit into a surplus.
What’s the solution?  Follow a strategic refeed day once per week depending on your goals.  Plan that day out to the best of your ability. And most importantly track everything that day.  When you see it in black & white, you’re less likely to let it go ape and blow your hard work.

Listen, there are exceptions to every rule. While some of these old school diet rules were originally based on reasonable evidence, some of them have changed over the years (thanks to further research) and no longer make sense.

If you’re adamant about following a diet rule, just make sure you know WHY.  Knowing WHY gives you the tools to see real fat loss and body recomposition changes for the long haul!

The Chiseled program is a rule breaker.  By using the most effective training methods and science-back nutrition strategies I will show you the WHY and the HOW to achieve your best body ever!  Learn more about the program here and let’s get started.

Does Your Routine Need an Overhaul?

sarah cann training

Consistency is good – it's essential – but if you've been doing exactly the same workouts for too long, it's time to switch things up.

You’ve got to accept that if you want to lose body fat and keep it off, you have to stop using the same old training & diet routine you’ve been cycling for years.  Real results are only achieved when you’re challenged in new ways. Today I’m sharing the 5 signs that it’s time to overhaul your routine.

WATCH THE FB LIVE VIDEO REPLAY HERE!

Here are the five signs your training routine needs an overhaul...

Sign #1:  Your workouts are exclusively based on improving your appearance.

Don’t misunderstand me, I get that you want to drop that “Mommy tummy” or reshape your legs.  But make sure you measure your program’s success based on other reasons too.

You need to establish a context outside of your workouts to assess the value of your training, like you're training to improve your health, mental well-being, or athletic performance. Or, just for the sake of challenging yourself in a new way.  When you train for performance, health, and mental well-being, your body/the way you look will always continue to improve.

The opposite isn't usually true, however.  When we diet or train exclusively for a certain scale # or dress size, it can quickly spiral into unhealthy, unsustainable habits that quickly leave us back at square one from where we started.

Sign #2:  Your diet is strict and you’re falling off every weekend or restarting every Monday.  

This one is a no brainer. If you’re still eating less than 1200 calories a day, drop this plan fast.  Those restrictive calories may help you become more disciplined but in the long run, it’s not sustainable.  Also when you limit your food choices or label foods as “bad,” it can lead to overeating and binge episodes when you add those foods back in.

Instead, base your nutrition off of your workout schedule and your goals.  Increase carbs on your training days and lower them on your rest days. Keep it simple.

Sign #3:  All of your workouts are fun and are easy to get through.  

If you have been breezing through your workouts lately, you’re ready for a new challenge.  Think of when you first began lifting weights or walking/jogging, if your workout routine still looks pretty similar to that, I can almost bet that you are no longer struggling with those any of those sessions.  

Once you've accepted that performance is a better measure of progress than aesthetics alone, make sure every workout has a purpose. Start by incorporating 1-2 days per week to complete a workout that’s brand new to you.  And consider trying a workout that kinda scares you--for me that’s any workout that wants me to row or do pull-ups haha! Maybe yours is running longer than 1 mile or circuit training. Think of some workouts that make you hesitant to try...and go do them!

Sign #4:  You’re not as hungry.

Lost that loving feeling (aka hunger) post-workout or at the end of the day?  After a good workout, your body is repairing the muscle fiber that gets broken down during the session.  It needs protein and nutrients to generate new muscle —which is why we feel hungry on days when we have a good workout.  If your workouts are easy, then there are no muscle fibers to repair and our bodies don’t ask for extra food. DON’T MISUNDERSTAND ME.  I’m not saying you should be starving every day and that’s how you know. I’m saying maybe a few days out of the week, you’re freaking hungry because you had a killer training session that day.

Sign #5:  You Aren’t Seeing Any Changes

The mirror doesn’t lie: You should see the physical effects of a fat loss focused workout and nutrition routine at least four to six weeks after hitting it consistently. Nutrition, plays a huge part in this, if you are keeping your eating on track but are still not seeing any physical changes, the most likely culprit is adaptation.  Changing up your macronutrient goals and switching up your training routine can help tremendously in as little as 7-10 days with pushing you past a plateau.

The Chiseled program combats all of these signs by using the most effective training methods and science-back nutrition strategies.  I can promise you won’t be comfortable every day with these workouts! And you’ll learn how to fuel your body with the right nutrition at the right time for sustainable results.  

Consider these warning signs when you’re assessing your current routine. If you’ve realized it’s time for an overhaul, I would love for you to join the next round of The CHISELED Program!  We start Monday, September 10th. Get all the details and register here!

The Mental Shift You Need to Achieve Your Goal Body

Sarah Cann Training

Tell me if this is you:  You want strong but lean legs, a gravity defying booty, and sculpted arms & shoulders.  Let me know in the comments if you’d consider these a few of your body goals. If so, you’re not alone!  Many of us are chasing these results but are often falling short in making them happen.

 

Why are we failing to meet these goals month after month, year after year?  The answer is pretty simple... We’re afraid to eat.

 

Today I’m sharing with you the BIG Mental Shift regarding your nutrition strategy that I STRONGLY encourage you to adopt as your own. This mental shift is exactly what you need to make that dream body a reality!

 

Here’s the thing, when I say we’re afraid to eat, I mean we do not apply the right nutrition strategy to achieve our desired body goals, which is adding muscle.  Lean Muscle is what we need/want to achieve those lean legs, perky booty, and strong arms.

 

This is the MENTAL SHIFT you need to focus on to see big changes:  Aim for MUSCLE GROWTH instead of fat loss.

 

Often we become so obsessed with fat loss and lose sight of our goal to build muscle (which leads to the results we really want).  Consider how differently women and men think about eating for body goals. Guys typically eat for muscle hypertrophy (growth) and women typically eat to decrease body fat. For many of us, this means going on some sort of restrictive diet and not eating enough calories or nutrients to support muscle growth. Instead of doing what it takes to build muscle and eating enough to make it happen, we continue to jump from diet to diet and get nowhere. Fat loss obsession has become the driving force for many of us and it’s causing negative side effects mentally & physically.  

 

Let’s change this.  When you shift your focus to gaining muscle as opposed to fat loss exclusively, incredible things start to happen!  Achieving your body goals means eating for the muscle you want and the fat you want to lose. Lean and muscular bodies require consuming enough calories to function at optimum levels in and out of the gym.

 

So, HOW do you implement this Mental Shift?

 

Shift 1.  ACCEPT. You need to accept that Eating for muscle growth is completely different than trying to lose a few pounds of fat.  Muscle is highly active metabolic tissue and requires substantial amounts of essential nutrients for repair and growth.

 

Shift 2.  TOSS. I want you Toss the restrictive diet and eat for muscle growth. Starving yourself and following fad diets are not going to develop the muscle definition you desire.  The muscle you need for the body goals you’re after. When you don't eat enough to sustain your muscle, you are unable to grow lean mass. In addition, starvation mode can increase fat stores and leave you wondering what the heck happened.

 

Shift 3.  EAT. Eat the right macros, in the right amounts, at the right time in order to shift your focus to muscle gain.  

In order to achieve a lean sexy body, it will be essential to eat lean proteins, healthy carbs, and good fats.  

  • The right macros:  Eat protein to support your muscle mass. Protein is made up of amino acids that help with cellular function and muscle repair. Amino acids need to be available for muscle metabolism (energy) and for ongoing anabolism (muscle growth).  Eat carbs to fuel muscle building workouts and keep blood sugar levels even all day. Consuming quality carbohydrates like veggies, fruits, and grains in proper portions is essential for muscle growth and reducing fat. Healthy carbs provide superior fuel for hard workouts and well-defined muscle.  Eat healthy fats to help hormonal function, especially testosterone for growing muscle.

  • The Right Amounts:  In order to add lean muscle, 25-35% of your daily calories should come from protein.  Keep in mind these % will vary for each person!! Set your carbs around 30-40% of your daily calories in order to fuel those tough workouts.  Then aim for 25-30% of your calories to come from healthy fats.

  • The Right Time:  Every meal should contain a lean protein source throughout your day.  Try to time your carb intake closer to your workout times (1-2hrs before, 2-3hrs after).  Keep fats low during pre & post workout meals. Then on meals that are lower in carbs, you’ll increase your healthy fats to help aid in digestion and protein absorption.

Eating right for muscle growth is essential to hitting your long-term body goals.  Creating muscle definition is hard work and requires specific nutrition to make it happen.  Get started by making this Mental Shift and achieve your goals faster.

~Sarah

 

P.S. Don’t forget, TODAY is the last day to purchase a custom nutrition plan tailored to your goals for just $97!!  Check the link here for details!