Back to School, Back on Schedule!

Back to School, Back on Schedule!

If you’ve been following along with me in my Instagram stories, you know that I’ve had a crazy busy and transitional summer! We moved homes in May, went through (what seemed like) endless renovations in our new house and my son Apollo started his second-grade year at a new school this past week.  Apollo was with me almost 100% of the time during summer aside from a few short camps, which means we were all out of a regular routine for the past few months.

Now that the new school year has begun, we are all finally getting back into a more consistent routine and healthier habits. Who’s with me????

Here are four quick tips to get the back into a healthy routine again:

  1. Go to bed earlier– If you’re like me, we are transitioning back to going to bed earlier and setting the alarm clock to wake up at 6AM. This is probably one of the most challenging for my family since my husband and son are both night owls.  Make a commitment as a family (not just the kids) to do this and in the end, everyone will feel less groggy and tired in the AMs. If you can, keep this routine going on the weekends as well!
  2. Meal Prep– I’ve talked about this in previous posts, but it is so important to plan family meals ahead of time!  As a family, we did stay on track this summer with “meal prep Sunday” and grilled chicken and veggies every Sunday to have ready-to-eat during the weekdays. This takes so much time and pressure off deciding what to each each day! For the kiddos, pack lunches the night before and take the pressure off trying to get this done in the early mornings while running out the door! Make sure to include whole-grains, healthy fats and protein with each meal. For more meal-prep ideas, check out my “Healthy Eating at Home” blog HERE.
  3. Re-organize and plan your daily calendar– I am a calendar kind of girl! I’ll be the first to admit that I am super dependent on my e-mail and phone calendar to help keep me on task every day.  From appointments, workouts, meal prep, carpool times, grocery shopping, etc, EVERYTHING is on there and gives alerts me so I don’t forget!  If you’re not doing this, try it for a week and let me know in the comments if it works for you. 
  4. Make exercise a PRIORITY– I know I probably sound like a broken record with this one, but it’s true!  If you make exercise a priority and dedicate at least 20-30 minutes each day to move, you will feel better and MORE productive the rest of the day! Put it on your calendar and make it a must-do PRIORITY!  If you can’t get a workout in yourself, make it a family activity each day after school and on the weekends.  You won’t even realize you’re working out!

Need quick workouts to follow along with? Subscribe to my YouTube channel and make sure to tap the BELL to stay notified with the latest fitness videos HERE.

Who’s ready for fall, y’all?

XOXO,

Ally

Spot Reducing: Fact or Myth?

Spot Reducing: Fact or Myth?

Think reducing fat in a certain area when training is possible? Read on to learn more…

I get questions all the time like “How can I lose fat in my arms?”, “If I do a lot of sit-ups, will I get get rid of the muffin top?”, “Will doing chest exercises make my chest smaller?”.   Let’s just strip off the band aid and make it clear that spot reducing is a MYTH!

According to ACE Fitness, targeting “trouble areas” through isolated exercises is false and ineffective.  The key to achieving a healthy and strong body is by eating healthy, exercising regularly and getting enough sleep in order to increase your metabolism.  What is metabolism?  “Metabolism is the complex chemical processes your body uses for normal functioning and sustaining life, including breaking down food and drink to energy and building or repairing your body.”  Basically, the higher your metabolism, the more calories and fat you burn at rest (doing absolutely nothing!).  The more muscle mass you have, the higher your BMR (basal metabolic rate) is.  OK, no more scientific stuff….

Here are some quick tips on how to get MORE fit and increase your metabolism:

  • Change up your Workout Routine– Do you find yourself doing the same routine day after day and not seeing results?  Change it up by incorporating more interval/HIIT sessions, increase your weights or slow down your pace when lifting.  Think about working BIGGER muscle groups for high calorie burn (like squats, lat pull-downs, bench press, etc.) Check out my Circuit and HIIT workouts on Youtube HERE.
  • Eat Healthier– Without going into too much detail, eat a well-balanced meal plan (I HATE the word “diet”) is a huge factor in losing weight, gaining muscle and increasing your RMR.  Try using a food tracker like MyFitnessPal or Calorie Counter to keep track of macros (carbs, protein and fats)
  • Know your Metabolic Rate– The higher your metabolic, rate, the more calories your body burns during exercise and at rest!  Get to you know your metabolic rate to better train more efficiently.  Recently, I have been using an at-home metabolic tracking device called Lumen! This has changed the game for me and tells me when I’m using carbs or fat for energy.  I’ll post more about this in my Instagram stories and highlights soon!  In the meantime, learn more at: www.lumen.me  Use my discount code to save 10% off purchases:  ALLYFITATL
  • Get more SLEEP– We can all probably use this!  Not getting enough sleep can totally affect your weight and fitness level.  Aside from putting your brain in a funk, sleep deprived individuals make poorer food choices, and experience lower energy levels which can negatively affect your workouts.  The average adult should aim for 7-9 hours of shut eye per night.

To conclude, is spot reducing possible? And the answer is NO!

XOXO,

Ally