Tag Archives: nutrition

Physique progress! 12/12/15 – 1/24/16

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11 week out.. update on physical state

Good morning 🙂 I Hope everyone is having a lovely week. I just wanted to post about what is going on at this time during my prep because I haven’t posted in a little bit. To be honest, I wasn’t feeling well for those weeks and found it nearly impossible to get anything extra done in my life. I missed several weeks of going to the chiro, which isn’t good for me with my neck issues. I ended up passing out at the gym one day last week, probably due to something with my pinched nerve (no bueno). I’m happy to say that as of the past few days, I am feeling much better and healthier.

So, I have 11 weeks left until my show on April 9th, and it has definitely got a lot more challenging for me to stay focused. I had almost no fats in my diet and it was taking a toll on my body. I didn’t feel as if things were functioning properly and I was in a bit of a funk. I also struggled with going overboard on my cheats, which only made things worse. I sort of took my diet into my own hands and very slowly added certain healthy fats in place a some of my macros that had been coming from carbs. I still followed my plan, but used my knowledge of nutrition (NASM FNS FTW!!!)

I am learning a a lot about my body and what is best for me. There are so many different approaches to bodybuilding, and not all of them work for everybody. Some people do better on higher carbs while some function better on a higher fat diet. I think I am the latter. So, now I am at a point in prep where I am carb cycling. Right now this means that I have several days a week which I take in almost zero carbs, except for very low carbs from my veggies and nuts that I am eating (which are almost nothing). I am doing well with this so far.

I also experienced a lot of mental/emotional stuff that I will post about in a separate blog, because that will make this much too long and I don’t want to ramble. I’m going to post pictures of my physique progress in another post following, so y’all can see what work was done so far during prep.

Have an awesome day! ❤ xoxox

 

 

New jobs, New goals!

Hi! So, a lot of cool things have been going on in my life the past few weeks. It’s funny how a change in perspective and attitude can transform your life. Energy is really a crazy thing! I was in a bit of a funk I guess, being in between jobs and I’m happy and grateful to say that it has come to an end.

When you are in a better head space, a lot of great and positive things can come to you. I got two new jobs the past few weeks and they are both things that I wanted to do for a while. Both are in the fields that I am interested in and I have an opportunity to help a lot of people and learn a lot also. There is always so much to learn and I never want to stop learning.

I started working at Vitamin Shoppe, which is perfect for me because I love nutrition, wellness and of course, supplements! I feel like a kid in a candy store being around so many supplements all day :p .

I also got a new personal training job working for a company called The Fit Fem, which is exactly the type of company I’ve been dreaming of. It is an in-home personal training company that specifically focuses on training for women with the mindset of helping women feel more confident and comfortable in their bodies. I love the vision and I am so excited to start with them.

ALSO, aside from all that awesome stuff, I made the decision to compete in my first NPC Bikini competition in April. This is something that I never thought that I would be able to do, but I am going to do it. I’ve been amazing myself lately with the progress I have been making now that my body is permitting it since feeling better from my accident. This is going to be a journey full of hard work, but I am excited to experience each step of it. I will be posting a lot on my progress and posting some progress pictures later on. 🙂

This is a big goal, but life is about challenging yourself and learning, so I think we should all set big goals! You never know what you are capable of achieving until you try and push it!

On that note, have a great day all.

Progress is Progress!

Good morning! I just wanted to do a check in and put things in perspective for myself and anyone else if they are currently struggling with body acceptance. So, I’ve been working hard and making good progress, but from time to time I still struggle with accepting my body where it is. It seems I am always busting my ass and sometimes it seems like results should be coming faster, but that is not the case. Results take time, especially once you are already pretty fit. Last night I was trying on clothes at the mall and the lighting made me hate my body for a few minutes. Many people struggle with body dysmorphia, and it can be really frustrating.

I’ve been in a little bit of a funk since yesterday, but today is a new day, and I refuse to sit in those negative feelings. In the past I may have, but today I have an opportunity to move forward and keep at it.  The journey isn’t all physical, it brings up all kinds of emotional discomfort as well. I am aware of this from having had experienced this in the past. However, this time I wont let that stop me or take me off course. Instead, I will work harder and be patient with myself. I know it will be that much more rewarding in the long run.

Cleaning up My Diet and Update on My Progress :)

So, a lot of exciting changes have been taking place for me lately. I just wanted to share my progress and what I have been doing differently recently that has been making a HUGE difference in my energy and my training. I was in an accident back in January that left me with 3 herniated discs in my neck and a pinched nerve. Since the accident, I have had a lot of setbacks, discomfort and struggles with my training. The pinched nerve left me with a weaker left arm, which has been frustrating during lifting.

I recently switched from PT to Chiropractic therapy, which has made such a difference in my energy and comfort levels. I finally feel like my CNS is communicating with my body a lot better, and I’m not in as much pain. I don’t feel as restricted in my lifting, even though I am still mindful and careful.

I felt ready two weeks ago to increase my training volume and intensity, and I got a lot of motivation back that I was missing SO much.  I feel strong and capable for the first time in a long time and I am BEYOND grateful. I decided to start training for a competition, which I never thought I could do before. I have been doing a lot of research on nutrition as well, and I have changed my diet a lot as a result even though I was already eating pretty clean. I started recording everything and paying closer attention to my macros. Some of the biggest changes I have been incorporating that have been the most helpful are drinking at least a gallon of water a day, adding more essential fats into my diet, getting more sleep, changing up my splits and having less protein shakes/bars and sticking to mostly whole foods. The last has made a huge difference in the way my body feels. I try to stick to one shake a day (right after my workout) and I try to avoid quest bars, which has been the hardest! I didn’t think I would be able to hit my daily protein goal without multiple shakes/bars a day, but it hasn’t been as hard as I thought. It just requires more meal prepping and food shopping.

I will definitely be posting more on my progress because I have a lot to share about 🙂

Nutrition VERY Basics, Just Because..

nutrition

This is pretty much as basic as it gets in terms of calorie breakdown, but it is not by any means, the be all/end all. Different goals require different manipulation of these macro-nutrients. macro-nutrients are essential, and include carbohydrates, proteins and fats. Our bodies require each of these nutrients to function properly and efficiently.

Carbs are our bodies’ main source of energy. Carbs are stored as glycogen in our liver and muscles. Generally speaking, carbs should make up 50-65% of your daily calorie intake (assuming a 2,000 cal daily diet). NOT everyone should be consuming 2,000 calories daily depending on a lot of things, but its a guideline.  High-glycemic carbs should be eaten after a workout preferably, because that is when the body is using them for fuel for recovery)-Just something to consider

Protein is essential for muscle repair and growth. Proteins contain essential amino acids that can’t be taken in aside from diet. Protein is important for blood clotting, hormone regulation and muscle repair and growth. Protein should make up 10-15% of our daily calories (again, based on 2,000). Generally, there should be one gram of protein consumed per pound of body weight. This can be manipulated according to a person’s goal as well. It’s ALWAYS important to get your protein in. I suggest eating 30 grams of protein every 3 hours. That would be ideal for me, or someone like me, who is trying to grow or at least maintain my gains that I have now. But this isn’t about me, just a guideline. I weigh almost 140 (hard to believe, I know) and I eat around 120-140 grams of protein daily. It’s not uncommon for me to eat 12 egg-whites throughout the day amongst other things.

Now let’s talk about everyone’s favorite word, FATS. Fat is really nothing to be intimidated about. We need healthy fats in our diets to help us get rid of the fat we don’t want. Fats should make up 20-30% of our diet. Healthy fats include almonds, avocados and nuts. It’s really about the quality of fats that we put into our bodies that affects us.

SO, I hope I refreshed some knowledge for anyone or taught anyone anything they didn’t already know. Peace!

Do What Makes You Happy

Hey everyone,

So I’ve recently made the decision to go take a little leap of faith because life doesn’t have to be SO serious all the time. I’m all about responsibilities and being accountable, but I’m also human and I fall short sometimes like everybody else out there. I’ve had a lot of time to think about what I want in life and I’ve also been doing a lot of questioning as to why things need to go certain ways in society to be considered acceptable. I’ve been coming to realize that maybe I just see certain things differently than a lot of other people do. It doesn’t mean that they are right and I’m wrong, vise versa. From what I hear, a lot of brilliant and successful people didn’t live like everybody else. I’m not saying that’s me for sure, but its keeping me very hopeful and positive. Here’s the deal. I’m 23 years old. I live at home. I’m not on my ass struggling to get by right now. I don’t have any crazy debt that I owe. I haven’t gotten to experience too much in my life because I’ve always been pretty sheltered if you will. If there was any time to take a chance on something that I know I can do, it would be now. Worst situation, I fail and I get up and start fresh with more knowledge about what and what not to do for the future.

Aside from that tangent, I decided to take a chance and do what a lot of other people would say was crazy or frowned upon for various reasons, probably having to do with money because money seems to be the most important thing in this world, right? SO, I decided to start doing some serious work toward building my own private personal training business and possibly staying away from the floor trainer gym scene for a little bit. I have a few amazing clients, who I am proud to work with for their motivation and investment in their customized fitness/nutrition programs. I get just as excited if not more excited than my clients get when I see that we achieved a goal of theirs. I know this journey is going to be hard and require patience and persistence, but life flies by, and I think anything that you want can be achieved if you put your whole heart into it, and that is what I do when I am truly invested in something. That is all I know how to do when I’m set on something. There is no other in between with me.  I can’t afford to hear any discouraging words because I know positivity will keep me motivated and in a good spot. I have faith that this will take off because I know my shit, know that there is always more to learn, so I actively seek that knowledge daily, I’m eager to learn, and am ambitious. Any support would be greatly appreciated. Thanks for reading! If you or anyone you know on the Long Island, New York area is interested in improving their lives through living a healthier lifestyle in a realistic pace, and very affordable rate, please contact saraheklima@gmail.com for more details.

Before meeting with potential clients I would book a brief meeting with them to help clarify their goals and get some background information on their health history, what worked or didn’t work for them in the past, what motivates them and get an appropriate starting point in which begin their program planning. Also, a few measurements are taken to track progress periodically. I care about each of my clients and make specific programs for each of them so they can achieve the best results possible in the safest, most efficient way for them. I also offer nutrition/supplementation guidelines and prepare workouts for my clients for the days that they don’t meet with me. I know what and when to progress my clients and when to tweak up programs to prevent plateaus. I’m actually going to school to become a nutritionist as well , so it’s part of my training. There is always something new and exciting to strive for and that is what I’m here to help with 🙂 So don’t hesitate to contact me. I am always more than happy to help. I posted the link below to my training facebook page. Likes and shares are greatly appreciated ❤

http://www.facebook.com/sarahklimapersonaltraining