New BLOG

Hey guys! I know that many of you are subscribed to this wordpress, and we have exciting news that I am now self hosted at

www.katiesfitscript.com 

You can follow me on there as well if you wish!!! Thank you so much for all of your support!!! <3 All of the information that is on this blog has been imported onto the new blog so you are not missing anything :)

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If it fits your macros

Oh, what a topic of debate this can be. So many coaches want to know the “science” behind why “If it fits your macros” works. If you are not familiar, “If it fits your macros” is a concept that no matter what you eat, whether it be processed, crap foods or whole, nutritious foods in the same macronutrient distribution, your body composition is not going to change.

I believe this, and here’s why.

We all have our designations of bad foods versus good foods. What makes them that way? I think that many of us would agree that food in its most natural form is going to be the best for you, to which I agree. Most of the time a food is considered “healthy” or “good for you” when it contains great vitamins and minerals. However, there are many foods that are considered to be healthy when quite simply, they aren’t. Let me give you some examples:

One superfood is grapefruit. it is a source of high vitamin A, vitamin C, antioxidants (does anyone even really know what that is or does it just sound fancy and healthy?), fiber, potassium and has many other health benefits. It has a low glycemic index, and so this is a fruit that many bodybuilders will eat.

Then, there’s things like 100 calorie packs. People will say they are trying to get healthy and will eat these. No, you are trying to lose weight. I actually believe there is a huge gap. Losing weight and becoming healthy are hardly synonymous in society these days.

I believe in a balance of the two. I believe that yes, eating whole nutritious foods is vital to your health. I also believe that it’s hardly even possible to get the benefits of many foods because of the soil that it is grown on, the cooking that we do to it, and the hormones and preservatives that are ingested into it (which includes foods you would deem healthy unless bought organic). I believe that no one really wants to eat 100% organic foods all the time, and that you will be much more successful on a weight loss journey if you have a little more fun. So, let’s get the topic at hand.

GLYCEMIC INDEX. Essentially, if we can look past the chemicals, hormones, and all of that, the difference between a processed carb and a complex nutritious carb is the glycemic index.

What’s that? It’s a test that is performed on every food to see the extent to which it causes changes in blood glucose. Oatmeal has a low glycemic index with brownies having a high glycemic index with strawberries, blueberries, apples are in the middle. This just means that your blood sugar level (and insulin) with oatmeal will remain pretty low and consistent where as your blood sugar (and insulin) will spike when you eat a brownie.

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Your body loves homeostasis in EVERYTHING so eating a brownie is not as “good for you” because of this. This means stress levels too. Your body just likes to remain level in all things cells start dying, changing, and mutating and over time, causing damage and disease.

HOWEVER, again, I will repeat, that body composition and weight loss are not synonymous with becoming “healthy”. I’m not claiming to take anyone’s work and I’m just stating what I’ve learned through studies, however I’m not going to reference them in MLA format because this is a blog and I am not in school and don’t have time for that. Sorryyyyy.

Does glycemic index have an effect on weight loss? The studies that I have read have found inconclusive results. This has been a topic of debate for quite some time, that foods with high glycemic index (brownies) affect fat oxidation and slow weight loss but when these patients are compared head to head, that’s not holding up. Each group is losing the same amount of weight if controlled on the same protein, carb, and fat breakdown. The other side of the coin is that if you are spiking your insulin with high glycemic index foods then insulin will promote insulin like growth factor which will help you get those gains. I feel that’s a little far fetched but it is an argument. The high glycemic foods can lead to a spike and then a crash leaving clients less satisfied, more hungry for more food but if the patients ACTUALLY consume the same amount of food, then the weight loss is the same.

There have been countless studies on this matter. They will place subjects on high protein, low glycemic index carb diets and high protein, high glycemic index carb diets and compare them. It always ends up with controversy and no conclusive results as to which promotes more weight loss. The dietary guidelines are in no way the perfect road to success, however they state that “There is strong evidence to support that glycemic index is of no relation to weight loss…”

So, I guess the question for you is

a) Do you want to get healthy?

b) Do you want to lose weight?

c) Do you want to lose weight, get healthy and have a balance of the two?

I think that with macro counting, you can get a balance of the whole nutritious foods to get homeostasis in your body but I also feel that the mental capacity of being able to eat other things makes a world of difference. If nothing else, if no science research performed, I have experienced it first hand time and time again. If you restrict to only low glycemic index foods, I feel this leads to greater harm by the sheer mental capacity of being able to stick to that all the time. In these studies, the mental state of each individual is not assessed of course and we all know that eating and dieting has a strong mental component.

I know that some will read this and say that I didn’t prove anything, and I guess I really didn’t but I could seriously defend this with research all day and some are still going to believe otherwise. I will also state again, I am STRICTLY talking about body composition and weight loss. This is not touching on disease states (such as type 2 diabetes and the importance of low glycemic index carbs) or disease states that may be caused from ingesting chemicals, hormones, etc, etc.

So, here is my recommendation as always: BALANCE. A little of this. A little of that. Don’t be so restrictive. Don’t be so uptight. Enjoy life a little. The difference eating ONLY clean foods in your weight loss journey is not going to be substantial enough to make a difference.

With love and macro counting,

Katie

Competing as a Christian

The topic today is actually going to be interesting. I feel it can be very controversial. I, in no way, think that I’m some great mighty Christian that has the answers. I’m simply a Christian wife that is sharing my experiences and beliefs.

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First and foremost, you gotta check your intentions at the door. If you are going into this wanting to shake your booty on stage and get some attention on instagram, then yes your heart is in the wrong place. Another thing that I forgot along the way and that I think is worth mentioning is anything that you put before your time with God or make into an idol means that your heart is not in the right place. Obviously, this is something that I definitely struggled with. I went into my shows originally wanting to give it my all but giving it my all ended up turning off friends and family to this day to the idea of competing (but that’s an entirely different topic).

Second, I think that everyone is different. I think that some are going to view competing as wrong just like some are going to think that tattoos are wrong in the church setting or drinking alcohol is not okay. We all have our sins so let’s not cast stones before we check ourselves too ;)

Third, I think that it’s a world that people aren’t familiar with and so they view it negatively when the idea of bodybuilding is not meant to be sexualized. They are missing the mark, and even MANY MANY girls that do competitions are missing the mark. This is a FITNESS AND BODYBUILDING competition. Bikini is based on many more things than just your body composition however at the end of the day, this is not meant to be sexual. This is meant to be a judge of muscular development.

I also think that we are taking it out of context because of the world of instagram. If someone is scrolling through their feed and they are in line at the grocery store, it’s almost embarrassing when girls post pictures of their glutes especially but even ab selfies can be like “oh my gosh, let me hide my phone so people don’t think I’m looking at soft porn” and I get that. The world of competing itself though is just like when someone goes to the beach. If you walked into a grocery store wearing a string bikini, then people would stare. If you walked onto the beach in a string bikini, no one would bat an eye. If you walk into a swimming pool in the middle of summer in a huge coat, people will stare. If you walk into New York City in the winter time with a huge coat, no one cares. It’s the same with competing. All the guys are wearing speedos. Everyone is wearing bikinis. Everyone is showing their muscular development and it’s not weird. It’s not sexually portraying your body on a stage (or not meant to be) because everyone else is doing it.

So, as a Christian wife, how does my husband view this? He is super supportive. He understands my goals and he is in line with all of the thoughts that I just mentioned. He watched bodybuilding and Mr. Olympia way before I got into lifting and so he knows about this world and that is SO nice to have someone who ACTUALLY. GETS. ME. When we talk about me and bodybuilding, it’s always something to the effect of where I can build my quads or how I can make my delts cap more. The conversations are far from sexual.

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Again, I do not want to step on any toes and I know that everyone is going to view this differently however I believe that if your intentions are pure, your heart is right, and you aren’t trying to get on a stage just to be hot and sexy in a bikini then I think it’s okay to want to pursue goals, athletic, aesthetic, muscular development goals. But then again, I have a tattoo that says “Walk by Faith” and I drink alcohol on the weekends occasionally with my friends and I’m a libertarian ;)

Lastly, the last time that I stepped on stage, I did feel a pull of God saying “your time is done here.” I felt that I wasn’t glorifying God in the way that I was competing. I felt that I was taking time too much out of life, and away from family and friends and that was never my intention. I felt that I scored worse then girls who were being a bit more provocative, and I refused to be that. However, as time as went on, I see that it’s not competing. It was me. I was NOT glorifying God, however that does not mean that God is absent from this world or that God can not be exemplified through competing. This isn’t some cult where we all are awful sexual people. So, my goal the next time that I will step on stage is to have a different mindset, a different outlook, and a different approach.

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With love and competing,

Katie

Pumpkin Crumb Mug Cake

Well if this is not the most winner recipe I’ve ever put together, I don’t know what is …

For a while now, I have had a crumb cake in the back of my mind to make because Tanner has been obsessed with them this year! He loves loves them, so I thought I would try to recreate a healthier version …. I have to admit…. EPIC.

Okay, I’m done salivating over having another one and onto this beaut…

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This is a FIVE ingredient one! This one is WORTH YOUR TIME SPENT! I promise!!!! Make it now!

Let us begin:

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This is where the magic happened…it’s not glamorous but this is what you need

Ingredients (for the cake): 

Coconut Flour (mine is from Whole Foods and I love this brand)

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1/2 teaspoon Baking powder

1 tablespoon Unsweetened Almond Milk

1 tablespoon coconut flour

Eggs (actually only one egg white)

1/2 scoop Protein powder (isolate protein is used in the recipe-readjust macros based on protein powder used)

2 tablespoons canned pumpkin

one stevia packet

Directions: 

Pour all contents into a mug one at a time.

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Stir vigurously!

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It will then look like this :

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Then just microwave for one minute and set out to cool!

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While this is cooking for one minute and cooling, you can whip up the topping! It’s so simple and is only a few….

Ingredients: 

1 tablespoon coconut flour

1 tablespoon unsweetened applesauce

cinnamon and pumpkin pie spice to preference

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Directions:

Mix and pour on top

The topping actually makes enough for like 8 cakes approximately (I made that up so when I entered the macros for the crumb portion, I selected my serving size as 1/8! Close enough, right?

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Honestly, this is probably my favorite recipe to date however, I’m obsessed with pumpkin and we all know that!

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The macros are FANTASTIC!!! Check it out! Remember, divide those crumb macros by 8 or forget the crumbs if you don’t wanna waste time because it’s fantastic without! :)
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With love and all things pumpkin,

Katie

Healthy Strawberry Cheesecake

Today, I wanted to share one of the recipes that you can find in my ebook here.

This one is not going to be one of my simple 4 ingredient recipes however it always worth it. It is so delicious! The calories of the slice are if you cut the cake into 8 pieces in a basic round pan!

strawberry cheesecake

Ingredients: 

Oatmeal Crust: 
2 1/2 cups of oats
2 tablespoons coconut oil
1/2 cup unsweetened almond milk
1/2 cup sugar free syrup
1/4 cup baking stevia
1 teaspoon cinnamon
1 teaspoon salt
1 teaspoon baking soda

Strawberry Cheesecake Filling: 
3 containers 0% fat chobani plain Greek yogurt
6 fresh strawberries
1/4 cup cottage cheese
1/4 unsweetened almond milk
1 box of sugar free strawberry jello
1 box of sugar free cheesecake jello

Directions: 

Make the crust first. Combine all together and it will be sticky. Use flour on your hands to spread on a pie dish after spraying the dish well. You won’t have to use ALL of the dough unless you want a super thick crust.

Cook at 350 for about 15 minutes.
Mix the filling while this is cooking, and then add to crust and cook at 350 for another 15 minutes. Put in the fridge to become cheesecake consistency for at least 4 hours.