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03.24.2014

Q&A – March 2014

Knowledge is power! If you want to learn more about something, simply take the time to educate yourself. I credit a lot of my health and fitness success and progress to seeking out knowledge on the subject. One of the best ways I’ve learned is through the help of others, sharing in experiences and information. You guys shared with me some of your questions and here are my answers… I hope they help you! Also, please do not hesitate to leave your answers to any of the questions in the comment section. I certainly do not know all and would love to hear your responses as well!

Q: How can I reduce belly fat?
First off, let’s clear up the myth called, “spot targeting.” Spot targeting suggests that doing an exercise that targets a particular muscle group will lead to reduced fat in that area (ie: crunches = reduced belly fat). Unfortunately, it’s not that easy. Losing body fat is a system process we cannot control, so continue to reduce overall body fat to notice reduced belly fat. I suggest a combination of cardiovascular and weight training to do so. In addition, eating healthy will reveal the results!

Q: What are the best oblique workouts?
My favorite oblique workouts are a combination of circuit workouts and weighted abdominal movements. For instance: bicycle crunches, heel touches, right side plank, then left side plank in a circuit (one to the next without rest) or handing side leg crunches with a dumbbell between the feet. Always switch it up!

Q: How can I get rid of bloating?
Bloating is such a difficult struggle. If you’re finding yourself with a bit of belly bloating, focus on your water intake. I’m not suggesting just drinking MORE water, but try to drink water consistently throughout the day. Water regulation is something the body is constantly monitoring via homeostasis. So, if you’re not giving your body enough, it may hang onto more. If you give your body big amounts 3x a day, you may “feel” it. Space it out throughout the day and try adding fresh lemon juice to water to really reduce the bloat!

Q: What are good/your favorite glute/butt workouts?
Ohhh baby, one of my favorite body parts to train! My three favorite glute workouts are probably: weighted donkey kicks (on a smith machine), bulgarian split squats, and cable kickbacks. If you’re following my daily workouts, you may notice they show up quite often 🙂

Q: What supplements do you take?
The question I hate answering. Why? Because supplements are just that – they are there to supplement regular workouts and clean meals. However, when many individuals begin taking supplements, they workout less and become less strict with healthy meal habits, thinking the supplements will help them stay afloat – wrong. I worked in the supplement industry and was paid to push products. I know many people who work for companies sacrifices some degree of integrity to push their product line (I once did), and therefore, I will NEVER recommend brands. But, I understand how difficult it is to find good supplements out there and I know how overwhelming supplement sections are. In my ebook, I included a supplement guide, outlining how to choose the best supplements for you.

Q: How can I stop eating sweets?
Will you believe me if I say, you don’t have to stop completely. Instead, try making clean versions of your favorite sweet treats. Google “clean recipe______(whatever it is you love)” and see what recipes you can stumble upon. There are always cleaner alternatives that satisfy! 

Q: How do you gain weight to build muscle?
I don’t believe its absolutely necessary to gain weight to build muscle. However, losing fat and building muscle are sometimes conflicting processes due to the difference in calories that are normally intended for the two goals. If you’re looking to build muscle, I suggest eating a little more around your workout time (before and after) as your body will use those calories as fuel and as a glycogen replacement.

Q: Have you ever struggled with your weight growing up?
Personally, I never struggled with excess weight. However, I dealt with the flip side – feeling too skinny. Before you say “lucky you,” realize whether you’re overweight, underweight, or just the right weight, it doesn’t matter unless you feel comfortable with how you look. So, I set goals, made a plan, and worked my booty ON (not off) until I achieved a body I felt comfortable with.

Q: What is your weekly lifting routine? Reps/weight?
My weekly lifting routine is always changing because that really is the key to continue seeing results. My rep range changes depending on my goals: less reps when building and more reps when cutting. I do always include rep specifications and weight suggestions on my daily workout downloads. The workouts I post are exactly the workouts I do. 

Q: What advice can you give to new mommies trying to get their pre-baby body back?
First off, I suggest taking a deep breath and exhaling your worries! You’re a new mama; I cannot even imagine what your body just went through, so be patient with it! From what I’ve heard, the best results come from eating right (which can be controlled on a daily basis) and then easing into exercise. As much sleep as possible (I know, a joke right) and staying stress-free. I always suggest checking with professionals to see what will work best on an individual basis. 

Q: Do you recommend gluten free for those with digestive issues?
When I first encountered gluten issues, the best advice I recieved was don’t change your diet before getting medical help because it’s needed in the testing process. However, gluten has been shown to be a protein that the vast majority of individuals cannot digest. There are lots and lots of foods that are naturally gluten free! Before encountering my personal gluten struggles, I pretty much ate gluten-free, which is why I think I began noticing digestive issues (and many others) when I did ingest gluten.

Q: How long did it tak you to build the muscle you have?
I have been working out regularly since I was 15 and I am now 23. However, about 2 years ago, I began seriously lifting and – doing what’s key – eating healthy. It changed my life and my body!

Q: How do you stay on the healthy eating bandwagon? How do you stay motivated?
I do it because I love it! If you can learn to use health and fitness as a tool to get you where you want to be in your life, I know you will fall in love with it like I did. For instance, healthy eating and regularly exercising has helped me to become more confident, secure, and genuinely happy. That is exactly why I am hooked! Think short-term to get you through tough days, but think long-term to make it a lifestyle. 

Q: Do you do a “bulk” and “cut” phase? How many calories during each phase and for how long? Can you gain muscle at maintenance calories?
I have done a “bulk” and “cut” once. The amount of calories during each phase will depend on where you are currently at with ingested calories. You can slowly increase while bulking, then slowly decrease during cutting; the length of time will depend on what you’re comfortable with. The cool thing about fitness is there are no “rules” other than the ones you want to follow – everyone has different theories, so it’s important to test out what works for you. My favorite way to build lean muscle is to remain at maintenance!

Q: Could you post the meals, snacks, and times you eat on an average day?
I do 🙂 They’re called my weekly meal plans. I post them every Saturday to allow time for grocery shopping/meal prep for the week. They are exactly what I eat! I am not a tilapia and asparagus diet girl – life’s too short for that! I eat clean, but have learned to transform healthy food into delicious and SIMPLE recipes, which I share with you all!

Q: Do you do additional cardio throughout the week other than what’s on your workout plan?
I do only the cardio that’s given on the daily workout downloads, which is usually 1 day per week with an occasional extra day or two before or after a workout, which is always listed on that workout. I lift weights and challenge myself each set, which increases my heart rate (=cardiovascular training).

Q: Do you think crossfit is a good form of exercise?
I do! I think crossfit is pretty cool. However, I like to train by muscle group(s) – more for aesthetics – and I like to be the one designing all my workouts so it’s not the best workout for my goals/interests. 

Q: I will be finished with your ebook in a few weeks, are you planning on putting out another book? Trying to figure out what I’m going to do after I finish so I don’t ruin my streak.

Q: What is your take on spelt bread? Better for you than wheat?
I’m going to be perfectly honest… I don’t know anything about spelt bread. I will say, before I ate gluten-free, I liked sprouted grains (they are literally sprouted grains). Ezekiel is a brand and many local bakeries have versions of sprouted grains!

Q: How did you get started with working out and eating right?
I was a gymnast very early on in life. I can recall “strength training workouts,” such as pull ups, push ups, dips, etc. I learned how to design workouts and understand sets/reps around the age of 5. I think I’ve always had that as a foundation for fitness. However, eating right came much later when I was putting my best into my workouts and not seeing the results I wanted because I wasn’t eating well. 

Q: How many days a week do you take off from the gym?
I typically do Monday-Friday in the gym, Saturday I try to do a fun form of fitness, such as a run with my boyfriend or a fun fitness class with friends, and Sunday I go to yoga to stretch it all out. So, I weight train ~4 days/week, but being active is a part of who I am.

Q: How often do you have a cheat meal?
I have treats 1-2x per week. I can get away with more, but I’ve learned how to make healthy meals delicious and satisfying, so I truthfully don’t feel the need as often as I used to. For instance, I was craving pizza the other day, and make a kick ass healthy pizza (meal plan followers – you’ve seen it on one of the meal plans). YUM!

Q: How did you get so interested in health? And to work in the fitness industry?
I was a very active and athletic child. I began going to the gym regularly at 15. I studied biology in college. Health pretty much IS my life, and I’m  fascinated by it! As for working in the fitness industry, my boyfriend worked in the industry and I was asked to help out once at an event. It snowballed from there! 

Q: How tall are you?
I am 5’7″

Q: When you work out with dumbbells, should you prioritize form and choose a lighter weight that will allow you to cleanly complete each movement? Or, should you go with a heavier weight that may cause your form to be a bit sloppy?
ALWAYS form! Personally, I never sacrifice form for weight! If you’re trying to go heavier, but cannot complete the movement correctly, I suggest getting someone to spot you on the movement!

Q: When you post your workouts for the day, are these the only ones you’re doing that day?
Yes! The concept of my dollar a day training program and meal plans were exactly that. I’m constantly asked what do you do for workouts and what do you eat. I love sharing on the topic, so I thought, why not create a community of health and fitness enthusiasts all eating the same meals for the week and doing the same workouts each day.

Q: Do you have some tips how to lose body fat?
DIET DIET DIET. Diet is not a restricted calorie type of thing. I believe eating whole, natural, unprocessed foods helped me lose fat best!

Q: Most effective workouts for inner thighs?
PLIE SQUATS – my inner thighs are always sore the next day!

Q: What are tips on overcoming shyness and gaining confidence?
Fake it until you feel it! I’m serious! When you tell yourself, “oh the gym is intimidating” or “I really don’t feel good about myself,” you’ll begin to believe it. Try exercises to break the cycle. For instance, just the other day, I woke up late, rushed through a workout, spilled my breakfast all over the kitchen floor because I was rushing, then left for school and forgot the meal I packed. Instead of telling myself “I am upset; this is going to be a bad day,” I got in the car, played Pharrell’s Happy on repeat, sung along, and literally said out loud, I’m grateful to be alive….today is going to be great. I felt it and truly had a great day. Try something like that!

Q: How do you calculate how much of each macro to consume to build muscle?
Trial and error! There are trusted calculator websites out there, but my best advice is to track one day of your meals: what you eat, how much, and then calculate the calories/macros to see where you’re currently at. From there, you can slowly increase: more cals and carbs for bulking! 

Q: Can you share some of your crockpot recipes?
Yes certainly! If you click on the nutrition tap and scroll down to recipes, there are a few on there, and I can certainly share more and more. The crockpot is so easy and convenient, so I will use it more and share my recipes!

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Comments

  1. Christan Rawson

    thanks Lauren for answering our questions! Love hearing others take on different aspects of the healthy lifestyle they lead.

  2. Anonymous

    Thank you so much Lauren for the Q&A! I enjoyed it! 🙂

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