Man Crush Monday

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Soooo, why am I gushing on my husband on my blog today? And how is that related to fitness. Sit back, bear with me, and bring out the tissues and the reading glasses because we are in for a long one. 

I was inspired to write this because I posted a picture today of my husband and I and I actually lost a SIGNIFICANT amount of followers. “Katie, you look at your followers? That’s ridiculous.” To be 100% honest with you, I love inspiring and it is my one true passion in life but it also is a side business for me so in that respect, I keep up with those types of things and I see how many people like certain pictures because that is a good way to see what they like to see. Everyone does it, but I’m just real open about it all. Haha! 😉

So, I thought I would share how he is part of who I am today in fitness… 

The first week that we met, things escalated quickly and within 72 hours he told me that he knew that I was the one that God had put into his life to be with. He was certain. I was insanely crazy about the boy but I also was like WOAH. Many details behind our love story that is not for this post (haa), but I knew that I had to tell him about the real “me” before he decided that he was all head over heels. 

So within a week, I was like “yo tanner, I have an eating disorder.” Okay, not really but I tried to be cool about it. Like, “hey no big deal but there’s this thing you should know..” He immediately (in true Tanner fashion) says “well we are going to fix that” If only he knew what would be ahead right…? 😉 

I was actually really struggling with a new spin on my disorder that I had never had before and that was binge eating. It was a really depressing time in my life, and I just ate my feelings specifically in toll house butter crackers and bojangles fries (I mean can ya blame me? hehe). These were the beginning stages of dating so he would bring me cute little foods, and I would throw them away because that was all apart of the cycle. Start the day fresh and then binge at night. He still kids me about throwing away all that food but it was the thought that counted! 

He start praying for me. He pursued me. He pursued the disorder. He fought it with me…hand in hand. He bought me self help books. He got me a 12 week guide to beating eating disorders through Christ, and he signed me up for a class at church. He made me a doctor’s appointment for my GI because I couldn’t produce a bowel without laxatives because I had gotten addicted to them (still a problem I live with to this day..). It wasn’t that I wasn’t capable, but I just wasn’t willing. I was defined. Signed and delivered. And he said NO! Believe in God’s truth. He will deliver you OUT. I’m not kidding. This boy spoke words of truth into me every day. I would cry and cry because this was a time when I wanted so so badly to beat this and be normal because I knew I was stronger than this label, and he would hold me and wipe the tears while he prayed for me. 

The months passed, and he never gave up on me. He would look at me with tears rolling down his face on my “bad days” and say “I will love you always. I will pray for you always. You WILL beat this.” He does this thing where he makes me look him in the eyes, and I feel all awkward and shy…the other day he told me to look at him and I was like NO YOU ARE WEIRD! hahaha…i’m a child at heart 😉 

Okay, fast forward past the hard days. One day he told me that he thought that I should start trying to actually be healthy. Maybe if I didn’t just try to eat intuitively that I would be able to take care of my body instead of destroying it. Whatttttt a novel idea right? And there it began…. 

Image(My sister in law Juleigh made this awesome sign) 

This was my start into fitness. I committed to running a half marathon. I signed up and I started training. After the race I remember thinking I “deserved” food as so many of us do, and I binged. Way to go Katie! And it’s so dumb because I look back and I was so clouded by my pain of doing that, I wasn’t even able to be proud of myself for what I had accomplished. 

I was learning though. I started studying nutrition and training on my own. I read and read and read and read and still do. I was so interested and wanted to soak it all up. From day one, I wanted to be this insane athlete. I wanted to push the limits but I also knew I had something to beat. I made this calender. I would mark a star if I made it one day, then two days then three days without binging. If I had binge thoughts, I would say “Jesus. Jesus” It was more or less something to distract me, but also to remind me of who thought I was beautiful no matter what. Slowly, this became a week, a month, 2 months…it was so slow but it started happening and the further it got away from me, the less I thought about it. I pursued nutrition with all of my heart and figuring it all out. I was bound and determined to take care of myself because I FINALLY felt normal. I could eat. I could eat well. I could not have headaches and misery constantly. I first became a beachbody coach but then decided I wanted to do my own business. That was the origin of katiesfitscript. Tanner had lifted forever, so he encouraged me to start. And there we were………. 

This became our one true passion together. We used to talk about nutrition and training but now I have to admit, it’s a huge percentage of our conversations at home as we know no one else cares! hahaha! What events could we do together as a couple? What outdoor training could we do? How can we get faster? What is some new cross training exercises we can do together? What if we hiked the Appalachian trial together? What do I think about this or that plan that he is making for himself? 

We don’t do it in vain. We do it because we have passion. It’s hard to explain to people where I came from and for them to understand that Tanner and fitness saved my life, because I feel they forever stamp my forehead. I have gotten away from my original testimony because I feel like it leads people to think that I have some issues now when I could not be happier. I learned to take care of myself rather than destroy myself.

However, as I continue to make my transitions into what works for me, macros is the best of every world for us. It gives me my health& fitness and I can have my cake too 🙂 I am able to have BALANCE!!!! It has taken me YEARS to get to this point. It took me YEARS to figure all of this out and that’s why I try to help so many so that they don’t have to go through all that I did; all the tears, all the struggle.

This morning I was all in a funk because I just wanted to eat crap and not even care. Then, I think about how I used to do that and how awful I felt constantly. Those foods in excess just are not what your body needs. They are not what your body was designed for or craves and I feel like many people don’t even know the true feeling of being healthy and hydrated and how amazing and energetic you can feel. 

However, Tanner is HUGE in the path of where I am today and I never want anyone to forget that. He is my angel. He prayed for me constantly. He cried with me. He hugged me, he held me, he taught me, he saved me. So, yes, I went there and have made the longest mushiest post about my husband. He introduced me into fitness and for that, I am forever grateful. I know what it’s like to destroy my body by not eating. I know what it’s like to destroy my body by eating in excessive binging. Now, FINALLY, I know what it’s like to have TRUE HONEST TO GOD BALANCE THAT I WANT TO SHOUT TO THE ROOFTOPS AND SHARE WITH EVERYONE!!!! 

I am free. I am a child of God. I am beautifully and wonderfully made in the image of Christ. 

With love and absolute freedom, 

Katie 

 

 

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What they aren’t telling you about supplements?

So first let us clarify what supplements are? Supplementation to the diet. This can include vitamins, protein powder, and then all of those fat burners, blah blah blah. 

I get this question ALOT! Do I use supplements? The answer just to be bold and honest is no. 

I have done extensiveeeee research on a lot of different products, and the end result is always the same. The data is not there. For a product to be on the market, there has to be testing done on this as we all know. If you want to know if something actually works then you go to the source right? The study that got the product approval for the indication that it is said to help you do. 

This is all my personal opinion, so I’m definitely not pressing this on anyone. I see tons of people swear by supplements on instagram and all of that, but I just wonder if it’s because they are sponsored by the company or because it actually works. I feel like that sounds so negative and I don’t mean it to be rude, but the data is just not there. 

I could address specific ones, but most every supplement is tiny tiny studies with no controls, and no specific inclusion and exclusion criteria of patients. They are hardly even real studies. For example: You can’t say that green tea extract and raspberry ketones show weight loss if you don’t first show me that these patients don’t have other patient specific factors that are making them lose weight. And on the note of these two products, the studies done on them show VERY small changes in the patients that they did study and I mean REAL small, and then Dr. Oz advertises it like this miracle drug. 

The fact of the matter is, you have to work hard. You have to diet appropriately with balance, and you have to workout. I wish it were different. I wish that I could help others by saying “Take this pill” but it’s just false advertising and it’s sad to see people fork out so much money when if they just did the more simple things, they would see results. 

The products that I use are protein powder and my husband uses creatine as this has valuable data behind it. 

I will say again that I know this is controversial, so I don’t want to just be bashing the way that people do things but I also want y’all to know what I’ve found from all the research that I do. 

Hope this answers the question of whether I take supplements ❤ 

With love and supps,

Katie

The lie of the calorie

Calories, calories, calories right? No. 

I literally don’t look at one calorie….ever. I ALWAYS look at the distribution of fats, carbs, and proteins in whatever I’m eating.

At the end of the day, if you go from eating 2000 calories per day and you cut to 1500 calories per day then you are going to lose weight simply because of the cut in calories, but for the most part many people don’t have calories to cut from therefore it will make a difference if they are eating 1400 calories filled with carb versus changing that to 1400 calories of a good distribution of all of them. Your body would respond even with the same caloric intake.

The simply truth is that people don’t eat near enough on a routine basis, but then they have a weekend splurge and that hurts more than people realize. You just keep spinning your wheels. Get something maintainable!!!

Each week many ladies probably try to have a good breakfast with a breakfast bar or oatmeal or something. Then for lunch, they may have a lean cuisine. They are starving mid afternoon and may have some fruit with almonds. Doesn’t that sound like the perfect little healthy day in the life of the American woman? They shoot for 1200 calories a day and they probably hit it but it never gets them anywhere. 

It’s because of the way that your body metabolizes these different “macronutrients” that you are eating. Your body needs all of them, so the diet that I described above may seem fantastic and healthy but it’s so high in carb. If you just eat a “handful of almonds” because they have good fats, then you probably intake like your daily allotment in fats for hopefully something other than gross raw almonds (haha!) 

So then you go to myfitnesspal and let them calculate your macros? Another lie. I’m pretty sure they do 50% carb, 20% protein, 30% fat. I can’t believe my eyes each time. Based on population norms, you will do better with a 40% protein 35% carb 25% fat ratio or something similar to that and those are percentages of your daily calories. If you start charting what you’re eating with macronutrients, I think most would be shocked at what is in those typical foods. Many things labeled “healthy” are misleading and it can get confusing but learning the simple nutrition is a start. 

I know the lines all blur together. You think everyone has something different to say, but I’m here to tell you that this works!! I promise!

Don’t listen to the calorie lie! Educate, learn, teach, spread the truth! 

With love and macros,

Katie

Macro Misconception

So there’s this insta craze that has been going on for a while now, and it’s the reverse dieting, fix your metabolism craze. 

It’s amazing. It’s giving girls their lives back, but I do have one thing that I wanted to share with those who may have questions on it or feels as if you need to re-evaluate your diet and make sure that you haven’t destroyed your metabolism. 

I would first like to say that no matter where you are at with your diet, your metabolism can always be increased further, however I think it’s become a frenzy to put down others diets and I wanted to enlighten some that may feel that way. 

You need carbs, and you need a good amount of them but you DO. NOT. NEED 300g of carb per day as a female. You simply DO NOT. I’m not saying that this is not fantastic, and that you can’t get your metabolism to that point. We would all love to be there, but girls keep emailing me thinking that they have metabolism damage and they are maintaining weight at 1500 calories per day. That’s not damage!!! 

If you look back to cultures where humans live the longest, you wanna know the one resounding principle, they had little stress and they ate low calorie diets. I don’t mean just that they weren’t obese, because we know that obesity causes a host of disease states. I’m talking about longevity of life based on not your body weight, but a low calorie diet no matter your size. When I say low calorie, I mean 1100-1500 for the extent of their lives. 

All celebrity trainers are going to put their clients on 1200 calorie diets for the most part. You can’t expect to start someone out at 1800-2000 calorie diets of clean foods and expect them to lose weight. That’s ALOT of food if it’s not macronutrient dense foods.

Metabolism damage is for the girls that have severely dieted for years on end, and they are eating 1000 calories per day and NOT loosing weight. That was me, and that may be you. At that point, you need to take the next steps towards fixing it if you want to enjoy foods and life a little more and it is possible for anyone if you are willing to be diligent. 

My point of this is to let girls know that if you are eating 1500 calories or even 1200, you do not have damage. You are normal. If you are dieting at these amounts, do not feel as if you are put on a concentration camp diet, this is normal. You have to BUILD your metabolism at a very slow pace to be able to cut at higher amounts. 

Last but not least, this is also not for the girls that now think it’s okay to NOT eat. haha! Eating is fantastic. Eating is fuel. Eating is sustenance. Eating provides joy and happiness for everyone. We all love eating. #amiright Starving yourself is absolutely never the answer and will get you absolutely nowhere. 

If you are just lost on this entire topic and not sure if you have damage or what steps to take to fix it, then shoot me an email and I’ll help explain further for you specifically. 

Now, go lift some weights 😉 

With love and macros,

Katie

Peanut Butter Oatmeal Power Balls

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Ingredients:

  • 1/2 cup quick oats
  • 2 tablespoons plain greek yogurt
  • 1/2 cup creamy peanut butter
  • 1 tablespoon coconut flour
  • 1 teaspoon baking powder

Directions:

  • Combine all ingredients in mixing bowl
  • Bake at 350 for 12 minutes

VOILA! Topped with Walden Farms pancake syrup (because I put that ish on everything!)

Macros: 7g fat, 7g carb, 4g protein