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Ok Monday – Let’s Do This!

July 28, 2014

Because sometimes we all need to put some mantras in our head to power through the challenges and hardships in front of us. Here are a few quotes and images I have on repeat right now…

No Matter How You Feel

Not feeling up to it? Suck it up, pull on your “Can Do Pants”, and Get in the Zone!

How to be Happy

You just woke up. Nothing has gone wrong or ruined your day just yet. Smile and keep it that way.

One Rep at a Time

Focus on a single task. Trust that each small piece done consistently will add up to something amazing.

Okay Monday – Let’s Do This!

But First - Coffee

Before I sign off it is time to announce the winner of the Swanson 45th Anniversary Giveaway. The randomly chosen winner is….

Swanson WinnerCongratulations Dale. Be on the lookout for an email from me with details on claiming your prize! :-)

Everyone else, don’t forget that you can still get entered into Swanson’s GRAND PRIZE Giveaway. A $500 shopping spree + a selection of 45 food items! I know – wowza!

What quotes and/or images are you leaning on to make this week amazing?

-Tanya

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5 Comments leave one →
  1. Kailey permalink
    July 28, 2014 8:44 am

    But first coffee – HECK YES :D

  2. July 28, 2014 9:41 am

    haha oh Tanya I love this! it is my last Monday in Blacksburg so I am determined to make it a good one! Don’t worry I started with coffee

  3. Ida permalink
    July 28, 2014 11:32 pm

    Hi Tanya,

    Thank you for the lovely blog u are a true inspiration to me and also i’m sure to many other females out there.

    My question relates to nutrition which is my fav topic;)

    How have u been able to get so shredded, is it the diet or training or a combination of the two? And either way could u share some advice (on a general level as yes i know nutritional things always very individual) on how to eat to lose body fat as u have succeeded to do? For example, what kind of a macronutrient distribution do u have? Also, what is ur opinion on LCHF in females who practise intense endurance/strength training?

    Best of luck to u with ur first body fitness hope u rock there!:)

    • July 29, 2014 4:28 pm

      Hi Ida,

      Thank you so much for your kind comment! Getting so lean was a combination of both diet and exercise. I was always exercising before and had a pretty solid diet before officially starting prep – so I was fairly lean initially. Being more regimented with both and SLOWLY decreasing my caloric intake (mainly just dropping carbohydrate intake) allowed me to get this current “shredded” look. It’s important to note that extreme levels of leanness are not generally maintainable year round. Images you see in fitness magazines are usually done around a competition. It’s not what the person looks like everyday!

      Beyond that – I didn’t focus on hitting certain macronutrient distributions. Carbs were within the Acceptable Macronutrient Distribution Range (AMDR) set by national guidelines (usually on the lower end between 40-55%) as I bumped my protein intake up to 150 g/day. In terms of low carb/high fat diets, I guess my opinion really depends upon the actual definition of the terms and the goals of the person. Lots of people promote LCHF diets, but when you look at the actual diet it’s not all that low carb (i.e still within the AMDR). From a performance standpoint restricting carbohydrates too much doesn’t seem to be a great idea, but anyway to achieve caloric restriction will be beneficial for weight loss!

      Hope that helps a bit! If I get a chance I will blog more about this diet/prep!

      • Ida permalink
        August 1, 2014 5:17 am

        Thank you very much, I’ve had some thyroid issues and probably it was caused by eating too little energy and carbs while running some 80mpw for an extended period of time, so that’s why asking about nutrition and macros. In a few years my weight has increased 40 pounds even tho eating really healthy, low energy mod carb low fat diet and exercising a ton. So maybe I should then try moderation I guess:) Sounds awesome, looking forward to that post already!

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