Recent Diagnosis

I was recently diagnosed with EoE (Eosinophilic Esophagitis), try saying that 5 times fast. HAHA! So you will understand why, from here on out,EOE I’ll just simply refer to it as EoE. EoE is an immune system allergic reaction to foods or to substances in your environment, such as animal dander, pollen, molds, etc. Certain genes may also play a role in EoE.

I first noticed symptoms of EoE about 12 months ago. As I am prone to do, I tried to ignore the red flags at first. The major one being I kept feeling like my food was getting stuck in my throat at the base of where my neck meets my collarbone. I attributed it to possibly getting in too big of a rush and not chewing my food well enough. I started to pay more attention when I sat down to eat and made sure to chew each bite multiple times before swallowing. This did seem to help the problem for a while, but I continued to have episodes where I would get food stuck in my throat. It is a very terrifying ordeal. It refused to budge one way or the other. I could neither swallow nor throw up. It seemed to forever be suspended in this limbo. Now what seemed to be forever in my mind usually only lasted around 15-30 minutes, thankfully. After many minutes in the bathroom feeling like I needed to vomit the pain and pressure of the food would finally pass. Rarely would I ever be able to actually throw up, I would just experience those dry heaves of gagging followed by a lot of mucus and some bile. Enough of those lovely details I am sure you get the picture that this wasn’t a great experience and I could no longer brush off the red flags. Something was really wrong with me. So I made the call to my doc who sent me for an upper endoscopy right away. She explained to me that if food were to get stuck for over an hour or two that it could cause major damage to my esophagus, possibly even enough damage to erode holes. I don’t know about you but this definitely got my butt in gear to figure out what was going on. After my upper endoscopy, I received the diagnoses of EOE. The biopsy they took from my throat showed an accumulation of an immune cell called eosinophil. Eosinophils are a type of white blood cells that help fight off infections and play a role in your body’s immune response. They can also build up and cause inflammation, which is why my food kept getting stuck in my throat. He prescribed me some acid reflux medication along with a steroid inhaler that I was to spray in my mouth and swallow instead of inhale. Being in the health and fitness field I have read and heard tons of research of the effects on long term use of acid blockers and they are NOT good. So the thought of having to take this for the rest of my life, because EoE is not curable and you can only control and treat the symptoms, truly scared me. This lead to me taking the medication for about a month and then I just fell off and stopped taking them. I was okay for close to 8 months with little issue, only a rare occurrence of food getting stuck that would pass quickly. Now, let’s go back to two weeks ago. . . I experienced my worst incident to date and hopefully ever. I was visiting my mother and step father for the weekend and they have never been around me when I have had an episode of getting food stuck in my throat. Let’s just say it is not a pleasant experience for me or anyone around me. My mother was very worried and my step father kept asking to take me the ER. The ER being the last place I wanted to end up during this pandemic of COVID-19. I refused his pleading and kept telling them this would pass eventually. The time crawled by, 20 mins, 40 mins, 60 mins. This is when I started to get really worried. It had never lasted this long before. I tried water which would just come right back up, I tried to drink apple cider vinegar and the same thing happened. I was actually throwing up this time but it didn’t seem to help. Finally after 90 minutes had gone by the pressure eased and I could drink a little bit of water. I went to bed knowing I would have no choice but to seek medical help once again and I would have to start on the same medications I didn’t want to take. What other choice did I have???

I did have a choice. We always have choices if we are willing to look and make sacrifices. Luckily for me, I have an amazing family doctor who is willing to listen to my concerns. She didn’t rush through my visit just to get on to her next patient, she pulled up a chair while I listed my concerns and answered all of my nagging questions. She did say due to the severity of my case of EoE that medication was a must for at least 6-8 weeks to get the inflammation down quickly. Stating that if we didn’t get it down quickly I would have to have a feeding tube directly inserted into my stomach to bypass my esophagus all together. This was not something I wanted to have to do. All of my friends and family know how accident prone I am, all I could envision was ripping this tube out accidentally. No thanks! Now along with the medication she explained putting me on an elimination diet. I am to completely eliminate the 6 major foods commonly associated with allergic responses. These foods are: dairy, wheat, soy, eggs, nuts, and seafood/shellfish.

This alone can be a scary process for people, myself included. My whole diet is going to be turned upside down and inside out. I used to eat a majority of these foods daily. Especially dairy & eggs! No more whey protein shakes before my training or Greek yogurt with PB2 for dessert in the evenings. I usually ate two hard boiled eggs and a string cheese daily for a midmorning snack at work. But. . . I also know what can happen if I don’t get this under control and I’m CHOOSING to do this so I don’t have to take medication for the rest of my life. This is my choice and mine alone. I’m not saying this is the best route but this is MY best option.

Day 1 of my diet started yesterday, 7/27/20. I’ll go more into detail next time on what the steps are with this elimination diet and how I plan to implement this in my own life and if I notice a decrease in my symptoms of EoE.

Thank you for reading into my story and I look forward to sharing more with you next week.

4 Reasons Why You Can’t Get Rid Of That Stubborn Belly Fat

4 Reasons You Can’t Get Rid Of That Stubborn Belly Fat

Many of my clients first ask when they begin working with me “How do I get rid of this belly fat?!” Spoken as they grab their midsection. I know this must be a big concern for most of you reading this. Almost all of us have struggled with this or continue to struggle with this. I want to help you understand why we store body fat in our bellies and how we can combat this.

  1. You must get leaner . . . hard truth to eat I know.

Most people do not realize how lean you must get in order to have a flat stomach or that bold six pack. It takes major dedication to your nutrition to get lean enough for your body to burn that belly fat, which is usually the last place you actually lose it from. Take me for example, my guess is that you have seen some pics of me on my social media page or website. I am considered fairly lean at 6’ tall and 155 pounds. I do NOT walk around with a 6 pack, in fact, the most I’ve ever had so far is a 4 pack haha. So don’t be too hard on yourself. Having a flatter stomach is very attainable though. In order to get leaner the combo of a good diet and strength training is a must.

 

2.  Genetics . . . 

Your genetics, as well as your gender, will play a big role in where you tend to store stubborn body fat. Unfortunately for us women, one of those places being our bellies, along with our thighs, butt, and triceps (under side of the arm). This may cause some trouble when trying to get rid of that belly fat but that doesn’t mean it can’t or won’t happen if you are eating right and training correctly.

 

3.  High Stress . . .

Individuals with high stress lives tend to store more body fat in their bellies. They sleep very little, have stressful jobs, stressful relationships, do tons of cardio (which stresses the body out more). If this is you, try getting 7-9 hours of sleep every day. Do what you can to lessen the stress of work and at home. Trade off all that cardio for more strength training sessions and focus on building muscle instead of just burning calories.

 

4. You could have a weak TVA . . .

This is actually a very common issue I see with clients. The TVA or Transverse Abdominis is located deep within our core. This muscle functions with the pelvic floor to stabilize the entire low back and core muscles. Clients who suffer from weak TVA muscles usually have poor posture.  Think shoulders rounded, forward head, and an anterior pelvic tilt (butt sticking out like all those IG models). They also suffer from back pain and a lower belly pooch. By strengthening the TVA, you can not only alleviate the back pain but you can also get a flatter tummy in the process.

Image result for transverse abdominis Image result for transverse abdominis

One simple and great exercise to strengthen the TVA is an exercise called a stomach  vacuum. The boys over at Mind Pump Media released a great YouTube video demonstrating how to perform this exercise. You should definitely go check it out so you know how to properly perform this. Here is the link on  How to perform a stomach vacuum .

 

So I beg you, do not give up! It will take some work and effort in order to achieve that flat stomach you desire. It isn’t impossible though. Take these 4 things into consideration and ask yourself, honestly, if any of those things may be getting in your way. Now I understand you can’t change your genetics, but if you have a tendency to store body fat more in your midsection, you can still work towards getting leaner, reducing your stress, or strengthening your TVA. Remember there is always something that can be done.

 

If you are continuing to struggle, reach out to someone for help. Find a trainer in your local gym, hire a coach, reach out to me! I’ll be happy to help you reach your goals.

 

If you would like me to go into more details on this topic or have further questions, please go to www.kaylimontoyafitness.weebly.com and click on the Contact Me tab.

 

5 Ways To Lose Body Fat Without Counting Calories

  1. Drink more water . . .

Aim to drink ¾ – 1 gallon of water daily. Especially focus on preloading 1-2 glasses before any meals. In multiple studies they have found that by doing this, hunger ratings decrease and the feeling of fullness increases therefore reducing food intake. This leads to a calorie deficit which causes body fat loss.

2. Change how you eat . . . 

  • Don’t drink while you eat
  • Don’t watch TV or be on your phone while you eat
  • Try eating with your non-dominant hand

All of these things keep you in the moment. So many people are already shoveling in another bite before they have even finished with the previous one. We get so busy scrolling through social media or answering work emails that you don’t even realize you are getting full. You are mindlessly eating. By not washing your food down with a drink and using your non-dominant hand you are forcing yourself to remain present which allows you to pay attention to your body’s natural signals of satiety. Therefore, most people tend to not consume as much, meaning they will eat less than normal, lowering their calorie intake and creating a calorie deficit. Which leads to burning body fat.

3. Add food . . .

Yes, you read that correctly. I have my clients ADD food. I have them add foods and nutrients they have been lacking, which is commonly: lean proteins, veggies, and fiber. Adding in lean proteins will help keep you feeling full longer and help you build more muscle. Protein has a higher thermic effect of food, which means you burn more calories digesting proteins then you do carbs or fats. Most people I work with don’t consume enough veggies in their diet, Try adding in a serving with each meal. You will notice greater food volume but lower calories. This leads to eating less of the “bad” higher calorie foods. You can find fiber in a lot of veggies and fruits especially berries. Women typically do best with 15-25g of fiber a day and men with 25-35g a day. Consuming enough fiber will lead to a healthier digestive system with more regular stools and less bloat. By adding in more nutrient dense foods to your diet you will end up having less room for other things, causing, yet again, a calorie deficit.

  1. Improve your quality of sleep . . .

Did you know that studies show that individuals who don’t get at least 7-9 hours on average a night consume 300 extra calories a day? Now, do the math here for a second. 300 x 7 =2,100 extra calories a week, 2,100 x 4 = 8,400 extra calories a month. Which means you could possibly gain at least 2-3 pounds of body fat each month. That’s scary to think about. Now turn those facts around for the positive. What if you improved your sleep and ate 8,400 less calories a month just by getting a few extra hours of better sleep?! It’s also proven we have more willpower to say no to things when we get more sleep. So if your friend tempts you with a cold beer or slice of pizza you are more apt to tell them “no, that doesn’t fit my goals right now” instead of just giving in. Better sleep leads to being able to sustain a calorie deficit. Resulting in body fat loss.

  1. Eat more WHOLE FOODS!

Do your best to avoid heavily processed foods. A great example of this is potato chips. Heavily processed foods are made to make you want more of them. All the money going into producing these foods go towards the palatability of them. The taste, texture, mouth feel, even the powdery residue it leaves on your fingers. This isn’t just by chance. Hell, they even have slogans that say things like “I bet you can’t eat just one.” People who consume mostly processed food eat 500-600 more calories per day than individuals who choose to eat whole foods. This can account for gaining 1 pound of fat per week, or 50+ pounds a year!! By choosing to eat whole foods or foods with limited ingredients you will notice feeling fuller quicker, stay full longer, you’ll overall feel better because your body will be getting all the nutrients it has been lacking. So you will end up eating less (calorie deficit) and feeling more satisfied.

Image result for list of processed and unprocessed foods

In conclusion, all 5 of my tips for losing body fat without having to count calories leads to you being in a calorie deficit. A calorie deficit is the only way anyone can lose body fat. You must consume less energy (food) than you burn throughout the day. You will start to see results just by simply doing 1 of these 5 things, just imagine the results you could get by implementing more of them?!

The main point I want you to take away from this is that you don’t have to count calories to lose body fat and get that body you’ve been dreaming of! So what are you waiting for??? You can start these simple things today.

Drink more water, especially before your meals.

Stop watching TV while you eat. Be present. Put your utensils down between bites and/or eat with your non-dominant hand.

Add in more lean protein options, veggies, and fiber. Try including one at every meal.

Get more sleep. Start winding down 1 hour earlier than normal. Or set an alarm for bed.

Last, but definitely not least, focus on eating whole foods. Think anything with less than 5 ingredients on the nutrition label. Of course the less the better.

If you need further help in your fat loss journey reach out. Send me a DM on Facebook or Instagram. You can find me at Kayli Montoya Fitness. Or you can fill out an application for a FREE coaching call on my website: kaylimontoyafitness.weebly.com.

Also if you’ve enjoyed this blog and found it helpful please share it with your friends and family so I can reach more people and help them along the way.

What is a Coach???

What is a Coach???

There are many different types of coaches and what these coaches provide for people. I want to explain to you my own definition of a coach and why coaching others is my true passion in life.

The term coach comes from the French language meaning “a horse-drawn carriage.” This carriage carries passengers from point A to point B. Very similar to what I do for my own clients. I take them from one point in their journey with nutrition and fitness and help them arrive at another. I do this by constantly educating and providing accountability during our time together, no matter how long that may be. Some clients stay with me for years while others only 3-6 months, depending on the individual and their needs. My goal is to educate each client well enough so that they can take what they learn from me and continue to apply it to their life from here on out so that they can sustain the changes that they have made in our journey together.

When you reach out to me for a free coaching call we will first discuss what made you reach out, where you are in your journey right now, what steps have you taken in the past and what are your goals. What is driving your goals? What are you capable of? What does your lifestyle look like? What are your stressors? Each person’s journey is completely different and must be coached as such. All of my nutrition and training programs are custom tailored to fit each individual client and their needs. The more honest information I can gather from you, the more tailored I can make your nutrition and workout regimen to fit your specific individual needs and goals. At the end of these calls we will go over any questions that you may still have. You can then decide if hiring a coach is exactly what you need to get the ball rolling. I truly believe that everyone can benefit from having someone to hold them accountable and provide education and structure. I, myself, have my own coach for that reason.

It gives me great fulfillment and joy to know how much I can impact someone’s journey. Not just for 6 months but for years afterwards. My goal is to change your entire mindset around nutrition and training. This is a lifestyle change. Not a “diet,” not a “New’s Year’s resolution.”

I would like to share with you a client’s testimonial . . .

“In the past 8 weeks I have had some ups and downs with my newly acquired eating habits and my new workout regimen. If it would have been any other trainer, I am not sure if I would have made it, but luckily it wasn’t just anybody.

You were patient with me and my frustrations when I had to learn how to read the back of the package under ingredients and not believe the “all natural” label on the front. You gave me inspiration when I’d had a long day and didn’t want to workout. You provided understanding when I went way over my target daily calories because I couldn’t say no to finishing every last bite of my Chipotle.

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Anybody with training can tell someone how to do an exercise or what to eat or what not to eat, but not everyone can do what you did. You helped me, and my man, make more than one major lifestyle change. We are cooking healthy meals at home together. I got rid of my gym membership because I was spending too much money on workouts you taught me I could do at home.

Thank you, for being patient, understanding, inspiring, and non-judgmental. But most of all, thank you for helping me reach my goals and not giving up on me.”

Reading and receiving feedback like this is so amazing and brings a huge smile to face every time. There will be ups and downs in every journey but as long as you don’t give up you will never fail. Learn from each setback and treat them as lessons learned and continue to improve yourself each and every day.

Let me help you in your journey. Sign up for a free coaching call and let’s see if we would make a great team.

You can apply for a free coaching call at www.kaylimontoyafitness.weebly.com.

One of the worst conditions to be in . . .

People tend to assume that being thin is healthy, in all actuality this isn’t always the case. In fact, sometimes being extremely thin and lacking any muscle can be just as unhealthy as a severely obese person. If you lack muscle mass on your body you have a greater likelihood of having a higher body fat percentage, which is very unhealthy. I have had many clients reach out to me after going in for a normal check up and finding out they have high blood pressure or are pre-diabetic even though they are not overweight. These people are considered “skinny fat.”

Have you heard this term being thrown around a lot? My guess is you have. What does skinny fat actually mean though? I will do my best to not only explain what skinny fat is and who is more likely to be categorized as being skinny fat, but also how you can best combat being skinny fat and start living a healthier, happier life.

First off, what does skinny fat actually mean? Skinny fat refers to individuals who are low muscle, weak, and have high body fat . When your body weight is low but you don’t have much muscle on your body, you have a high body fat percentage, in other words the amount of body fat you carry is a high percentage of your body weight. You are starting to see skinny fat talked about a lot more often in the medical community. They are actually finding that people who have low body weight but high percentages of body fat too have some of the worst health of all.

I know this can be hard to comprehend. How is that possible? How can someone be skinny yet have a lot of body fat. When it comes to body fat it’s not necessarily the amount of body fat on your body, it’s whether or not it makes up a large percentage of your overall body weight.

Here’s why being skinny fat is often times worse than just being overweight . . .

Someone who is just overweight may have enough muscle to offset some of the negatives of the high amount of body fat. Somebody who is skinny fat has the dual problem of higher body fat percentage and lack of muscle. So they can’t make up for the metabolic effects of high body fat with some muscle.

Low muscle & high body fat = Serious problems

Without taking a body fat test how would you know if this you??

Are you weak? Are you at a low body weight? Can’t perform a single push up? Do you struggle lifting grocery bags? Do you store body fat in abnormal amounts around your midsection or belly? Often times you will find people in the skinny fat category with skinny arms and skinny legs but they will store more fat around the belly area. This usually means they will store more visceral body fat which is the fat stored around the organs. This fat is far more inflammatory and can cause more problems than subcutaneous body fat or the fat stored just below the skin.

Skinny Fat 1

From a health perspective, someone who is skinny fat often times will display poor health markers just like someone who is overweight. Often times they will have high blood sugar or blood sugar issues. People who are skinny fat are surprised by this. They go to the doctor and are usually about 35 to 40 years old with a body weight and BMI in normal ranges; they get tested and the doctor informs them they are borderline hypertensive (high blood pressure.)

What most don’t understand is that muscle has many protective benefits for our bodies, especially as we age. If you’re a 30 to 40 year old person, underweight, don’t have a lot of muscle, you’re going to be frail, weak, and sick when you get to an advanced age.

In my experience training clients, I have come to notice that there are two types of skinny fat individuals. One would be the low energy skinny fat person. This person would have low energy, be a bit listless during our training sessions and they would fatigue immediately. The other skinny fat person I have worked with is the wired individual. They are very overstressed, tired & wired skinny fat client. This is a person who is high strung, eyes usually big (from being over caffeinated), with unhealthy hair and skin . . . think of that “go, go, go” type of person. I see this a lot in moms especially when all they care about is their kids.  They usually under eat, don’t want to be overweight, and constantly check the scale. Those are usually the two types of skinny fat people I come across in my training.

Is any of this sounding familiar?? Now let’s discuss some of the best ways to overcome being skinny fat:

  1. The first thing you must do is get rid of the scale. Yes, you read that correctly. Get rid of it. Give it away, throw it away, hide it in the closet. Do whatever you need to do so you stop constantly weighing yourself. I want you to put your fNo scaleocus into something completely different. I want you to focus on building strength. Sooo, instead of doing hours of cardio, which is the exercise of choice for most skinny fat people, I want you to lift weights just 2 days a week. That’s it. No more cardio and just focus on lifting twice a week. Train your full body twice a week with at least 1 or 2 days of rest in between lifting days. Focus on the main compound lifts like squats, deadlifts, bench press, overhead press, and rows. These will give you the best bang for your buck. I would recommend staying in the 3-12 rep range and really focus on pushing heavy weight with good form, of course. By doing this, you will send the signal to your body to build lean muscle, which is exactly what you want to lower your current body fat percentage.
  2. Next, you must consume enough energy (food) for your body to want to build muscle. Because if you continue to under eat and start lifting weights your body won’t have the energy it needs to repair and adapt from the training. Muscle is a very expensive tissue, unlike body fat, and unless it has the calories it needs to spare for muscle growth your body will not prioritize it. When it comes to increasing calories, the most important macro to focus on is protein. Protein is the main driver when it comes to muscle growth, it is also the hardest macro to convert and store as body fat. So by increasing protein, it is very unlikely that it will be stored as fat.
  3. Last, I have my clients focus on reducing stress. If your body is constantly in a state of stress it will not want to prioritize fat loss or muscle growth. A body under tons of stress is actually much more likely to want to store body fat. So, in order to reduce stress I suggest having a bedtime routine. One of the main causes of stress is little or poor quality sleep, so making sure you have a good bedtime routine that prepares your body for a good night’s rest is key. Ways to do this are turning off or dimming all sources of artificial light 1-2 hours before bed, limit screen use whether that’s phone or tv time, and invest in a pair of high quality blue light blocker glasses to wear if you do watch tv, use your computer and/or phone right before bed. The blue light created by the artificial light reduces our natural production of melatonin which is very helpful in getting quality sleep. Lots of exercise is a stress on our bodies as well, so if you are doing tons of cardio daily and also training to lift weights that can be too much for your already stressed out body. In order to start seeing better results, you must reduce or eliminate all cardio for the time being until you become healthier. Focus solely on full body resistance training 2-3 times a week.

I truly hope that you can take what you’ve learned here and implement it in your own life to become a healthier version of yourself. As always, I recommend hiring a coach or personal trainer to help you along the way. Having someone to hold you accountable and educate you can truly be a game changer in your journey to achieving sustainable results.  For tons of free content, check out Kayli Montoya Fitness on Facebook or IG.  You can also apply for a FREE, no obligation coaching call at my website http://www.kaylimontoyafitness.weebly.com.

Merry Christmas to you, Free Program Inside!!!

Today is Christmas so I thought, why not gift your friends a preview of a custom program?  Here is an example of 2 days of a 5 day full body split for you to get an idea of the kind of programming available when you work with me.  Whether you sign up for online coaching or just purchase a custom program, each program is written custom to your goals, your schedule and your abilities.  I can split a program into 3, 4, and 5 day programs to fit your schedule and goals.  Head over to http://www.kaylimontoyafitness.weebly.com to learn more or apply for a free coaching call.

Have the Merriest of Christmases!

Day 1 – Upper Sets
X
Reps
RPE Scale Rest
Period
Notes
Mobility
Bench Thoracic Extension
2×5 6 0.5 This shouldn’t be painful. You’re working to take the muscles/joints through the full range of motion you can control.
Video link
Primer Circuit
-Band Face Pull x15
-Band Pallof Press Hold x20sec/side
-Bent Over Chest Throw x5
3 Rounds 8 0.5 No rest between exercises. The goal here is to activate the proper muscles, and prime your CNS for explosive movement. Form and finding the mind-muscle connection are priority #1
Band Face Pull / Band Pallof Press Hold / Bent Over Chest Throw
1 BB Bench Press
Increase weight weekly as reps decrease.
See notes 9 1.5-2.0 Week 1
4×8
Week 2
4×7
Week 3
4×6
Week 4
4×5
2 BB OHP
Increase weight weekly as reps decrease
See notes 9 1.5-2.0 4×8 4×7 4×6 4×5
3 Pendlay Row
Increase weight weekly as reps decrease. Video link
See notes 9 1.5-2.0 Week 1
3×8
Week 2
3×7
Week 3
3×6
Week 4
3×5
4a a.) Incline DB Rotational Press 3×8-10 8 0.5 On incline bench, pronated grip. As you press DBs up, twist pinkies towards each other, until fully supinated at top. Video link
4b b.) Chest Supported DB Row 3×8-10 8 1.5 Lying face down on incline bench – drive elbows down towards hips as you row DBs up. Video link
5 Single Arm Lateral Raise 3×10 10 Non-stop, continuously alternate sides through all three sets. Lean away from rack, lead move w/ elbow. Video link
6a a.) DB Hammer Curls + Cross Body Curls 3×10+10/side 9 10 hammer curls (all one arm at a time) – using same weight, immediately rep out 10 cross body curls (alternating)
DB Hammer Curls / Cross Body Curls
6b b.) DB Skullcrusher 3×15-20 9 1 Keep only forearms move – slow movement, full range of motion. Video link
Day 2 – Lower Sets
X
Reps
RPE Scale Rest
Period
Notes
Mobility
Downward Dog Into Strider W/ T-Spine Rotation
x6/side 6 This shouldn’t be painful. You’re working to take the muscles/joints through the full range of motion you can control.
Video link
Primer Circuit
-Feet Elevated Glute Bridge x15
-Band Straight Arm Pulldown x10
-Band Resisted Dead Bug x 8/side
3 Rounds 8 0.5 No rest between exercises. The goal here is to activate the proper muscles, and prime your CNS for explosive movement. Form and finding the mind-muscle connection are priority #1
Feet Elevated Glute Bridge / Straight Arm Pulldown / Band Resisted Dead Bug
1 Deadlift
Increase weight weekly as reps decrease. Video link
See notes 9 2.0-3.0 Week 1
4×6
Week 2
4×5
Week 3
4×4
Week 4
4×3
2a Bulgarian Split Squat 3×6-8/leg 8 0.5 Stay upright, don’t let front knee drift forward over toe. Drive weight through front heel on way up. Video link
2b Anti-Rotation Dead Bug 3×12 9 1 Band attached to rig on one side of you – hold as you would a Pallof Press, while performing the dead bug movement. Video link
4 BB Hip Thrust 3×12+
Myoset
9 1 Last set is myoset – you’ll hit 12 reps, rest 15 sec, hit 12 more reps in as few sets as possible. (EX: 12 reps – rest 15s – 7 reps – rest 15s – 3 reps – rest 15s – 2 reps) Video link
5a Single Leg Leg Press 3×8-10 10 0.5 2-3 second negative for each rep. This is all about creating lots of metabolic stress and feeling the burn.
5b Weighted Crunch 3×10 9 1 Arms fully extended, holding 10-25lb plate over chest. Focus on move coming entirely from abs, lower slowly. Video link
6 Lying Leg Curl w/ DB 3×10 9 1 Keep hips pressed to pad. 3-1-3-1 tempo. (3-sec lowering + raising phase)

Eating Clean or Tracking Calories???

Short Blog for you today, because I want to make my point very clear. There is a difference between eating clean and tracking calories. I hear this all the time from people I meet with. One of my first questions to them is about nutrition and many of them tell me: “I eat clean.” Great! You eat clean but how much of that clean food are you eating. Believe it or not too much of a good thing can still cause you to NOT hit your goals. If you’re overeating on “clean foods” you can still struggle to lose weight. So….the question at hand is: Tracking Calories vs. Clean Eating? Which is better: Guessing or knowing?

Knowing right?

 

You’re better off knowing what your calories and macros are than guessing.

 

The more aware you are of your calorie and macronutrient intake, the quicker you hit your goals.

 

This is why I recommend most everyone track their food. At least for a while.

 

It helps you gain a much better understanding of how to consume different food combinations for the calorie and macronutrients you need for your goals.

 

“Eating clean” is a good start. You should eat primarily nutrient dense foods to look and feel you best.

 

Buuuttt clean eating doesn’t guarantee fat loss. You’re really just winging it. Tracking gives you much more clear data to correlate and adjust to weight/body fat changes.

Tracking also teaches you how to occasionally work “unhealthy” foods you enjoy into your diet, without killing progress. This is a key to turn living at lower body fat percentages into a lifestyle.

 

Tracking takes time. It sucks the first few days…..but not as much as never losing that weight.

 

As always, if you have questions regarding fitness or nutrition you can follow me on Facebook or IG for a ton of free content or you can head over to www.kaylimontoyafitness.weebly.com and apply for a free coaching call where I will answer all of your questions for you without obligation.

All The Secrets to Nutrition You NEED to Know!

What the heck am I going to eat? How much? Are you going to tell me exactly what to put in my mouth?

THIS IS A LIFESTYLE, so you need to learn the ins and outs of it without always having someone spoon-feed you. After all, it’s not rocket science, and I promise you will love me for the information you will be receiving on this lifestyle. I will be providing your preferred grocery list that will include CLEAN food and CLEAN junk. (You’ll understand later on).
OK, now what’s with all this “flexible dieting/ macro counting” that you swear by?
You may get severely confused on this next part, and it’s going to seem a lot more complicated than it actually is. Bear with me! Once you learn it, and live it, I promise it gets easier, and actually fun trying to hit your numbers. These macro numbers will be based on your goals: whether you are looking to build, or cut. You’re numbers will be different from anyone else’s. You are a unique little snowflake! Everyone’s metabolism, overall health, work ethic, and other factors will play vital roles in energy expenditure, which means everyone will have different numbers.
Some people respond better to higher fats, and some to higher carbs, some bodies like low fats while others work well on low carb. We can always adjust the numbers if we don’t like what we are seeing progress wise. This is going to be a science project on your body at first. You have to really figure out your body, which is super beneficial in the long run. Hopefully, by the end of 12 weeks you will be very in tuned with your body along with eating all the foods you LOVE. Anywaysss. Let me try and break this down.
Alright, alright. Well, what the freak are Macronutrients exactly?


Well, macros are comprised of 3 major categories: Proteins, carbs, and fat
. Let me give you some info.
Proteins: Essential nutrient your body uses in your diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions. The RDA (recommended daily allowance) is 0.8g of protein per pound of body weight daily. If trying to build slight muscle tone (surplus of calories, try to stay around 1.2–1.5g of protein per pound bodyweight. If cutting, stay at 1g per pound bodyweight.
Carbs: Carbs are NOT your enemy! Simple processed carbs are. Complex unprocessed carbs provide the body with glucose, which is converted into energy used to support bodily functions and physical activity. Because there is a connotation with carbs being only donuts, bread, chips, etc.– many people forget that many carbs are unprocessed or minimally processed foods such as: whole grains, veggies, fruits, and beans as well. This is why close to 40–45% of your diet should consist of carbs.
Fats: Not only serves as an energy source, especially effective over a longer distance, but it is responsible for the construction of every cell in our body and the regulation of most of our bodily processes. Fat is also not your enemy, but trans-fat or saturated fats are. Keep your fats clean as possible.
Monounsaturated/Polyunsaturated fats = GOOD Trans/Saturated = BAD
Remember, macronutrients and micronutrients are what all food consists of. Notice I said ALL FOOD consists of these. Even freakin’ Doritos have a macro count. So below, I will be teaching you how to calculate your macronutrient intake. Technically, you could fill these macro numbers with anything and still see some results. However, we need to take baby steps into this, so I have a few rules you will stick by!
Flexible dieting rules:


1: Track Everything

Nothing crosses your lips without being tracked first. NOTHING. Even supplements.


2: Stick to at least 60% of clean foods-

When I say clean foods, I mean essentially unprocessed foods. (Chicken, turkey, beef, veggies, rice, sweet potatoes, fruit, etc.) Basically, if you can kill it and eat it, you can consider it “clean”. If you find it in the produce aisle, or you can grow it in your backyard, then eat it! And try to fill your number as much as you can with them! These are the $MONEY$ foods, packed
with nutrients.
Disclaimer: If you want to eat more towards 95% or 100% clean, then by all means. Feel free. This is just guidelines to go by with me in order to really understand that being flexible with your food is OK. Do NOT go under 60% clean though, at least until this program is over. Unless it’s a special occasion.


3: I’m going to allow 30% of foods from “clean junk”-

My definition of clean junk is foods that have been processed, usually found in a box or bag, but are very macro friendly. I will give some examples of my favorites later, but for a quick example take Dannon Light and Fit Greek Yogurt. It’s only 80 calories, and packs 12g of protein, 0 fat, and only 9g of carbs. Processed, but very macro friendly.


4 10% CAN BE FILLED WITH _________________

That’s right. BLANK. Which means, you can fill that small percentage with anything you want!
I’ll give you an example: Jackie has to fill 160g of carbohydrates a day. For her carbs that day, she eats a cup of oatmeal for breakfast (51g), 10 whole wheat crackers with her tuna snack (24g), a cup of strawberries with lunch (11g), some low fat pretzels (24g) before her workout, and a sweet potato with dinner (23g). Tally all these carbs up and she is at 133g of carbs after dinner so she has 27g of carbs to complete! 1 Skinny Cow Snickerdoodle Ice Cream Sandwich contains 29g carbohydrates, so guess what? She can have it. (If, of course it will fit into her fats as well.)
Your “macro budget”
If you want a “cheat” meal from dirty food (pizza, Mexican, etc.) or want to go out to lunch/ dinner with your friends then make it fit your calories/macros. To do this, you just need to plan ahead! Think of your calories/macros as a budget.
For example: you’re not going to go buy a Lamborghini when you don’t have the money for it, so why would you try and eat 4 pieces of pizza when you only have 5g of fat, and 15g of carbs left in your macro budget?! Noooo. Plan ahead, and eat the foods you need in order to reach your macro numbers, even if it means that you have to skip some pizza sometimes if it’s not in the macro budget. Going over your numbers will only hurt you in the long run. Don’t be stupid.
This is the beauty of flexible dieting ladies! No food is necessarily “restricted.” However,
even though it’s not restricted, doesn’t mean you can go crazy. Just about anything is OK in moderation. Also, like I said, it’s very important to get in your protein, fruits and veggies for your micronutrient intake. Micronutrients are vitamins and minerals. They include minerals such as: fluoride, selenium, sodium, iodine, copper and zinc. They also include vitamins such as vitamin C, A, D, E and K, as well as the B-complex vitamins. You can’t get this from eating mostly processed foods. You got to get those fruits and veggies in in order to get the proper amount of micros in. They’re vital to all proper functioning of all of your body’s systems. So yeah, you don’t wanna miss out on ‘em. Micronutrients are harder to track, So we’re not gonna, but if you are eating mostly clean and getting in those fruits and veggies, you shouldn’t have a problem.
Let me also say this– if you are nervous about the flexible dieting/macro counting… don’t
be. I know it seems intimidating and crazy to believe that you don’t have to just eat chicken, rice and green beans or tilapia and egg whites for every meal in order to reach your goals.
I can promise you that it works if executed correctly, so just trust me :). I have made myself, clients, and alphas test rats for flexible dieting, and I have seen first-hand that it works, and is incredibly sustainable because it’s not restrictive like most diets. Again, if you want to do this whole program reaching your macro numbers with super clean “bro” foods for every meal, I completely support that as well. Whatever makes you feel the BEST, and whatever you know you can eat for the long term!


Where do you count these macros?

First off, you need to buy a food scale RIGHT now. Actually, like, last month. Order it today, or go pick one up! I have one from Walmart. Search “EatSmart Precision Pro Digital Kitchen Scale” and you’ll see the one I currently have. I think they are about $20, but definitely worth it. It’s going to be your best friend for the next 12 weeks while prepping meals, and long thereafter since you are definitely going to continue with this lifestyle!
I’m sure most of you know the answer to this question or know what I’m about to say about where to track, and that is: FatSecret. That’s right. Download the app right now on your phone (or track on your computer). It will literally be your best pal. All pun intended. You will log everything that passes through your lips! This will ensure that you are keeping up with everything, and will help you hit your macro numbers by showing what’s left in your macro budget! 🙂 I sometimes, will plan out my whole day’s eating in advance on it. This keeps me accountable, and lets me know what I can and can’t have that day. I definitely encourage planning ahead for the first few weeks. Later on, once you get the hang of it, you can log as you go, and then hit the remaining macros at dinner! It’s all up to you, and what you prefer. Fat Secret has the biggest database of foods. Literally, just about every food from every grocery store, restaurant, even fast food is on there. All you have to search for it and it will pop up with the macros. I know, I know, awesome. If, by chance, it cannot find what you are looking for, you can manually add the macros. If you’re at a restaurant, and for some reason Fat Secret doesn’t have the item or meal, you can either look up on the restaurant’s website for the calories or you can estimate by seeing what’s in the meal and adding it individually. Yes, I know, tedious work. But like I’ve said before, even if everyone makes fun of you for weighing and tracking everything, you can laugh in their face when you have abs and they don’t.


Macro Meal Timing-

I’m sure you have heard it all when it comes to this subject but I’ll give you my input. I would prefer that you eat close to 4-5 times a day or every 3-4 hours. So if you can manage that, I definitely encourage it. Not because it “keeps your metabolism in check” but because after a lot of research, that has been proven to be bull snot. Eating every few hours will help you stay satiated and never get to a point of starving for food and tempting you to binge eat. Also, if you are looking to put on some muscle, it does take multiple doses of protein to stimulate protein synthesis throughout the day. So don’t try to get all your protein in in 2 meals.
However, if we are being realistic, some people’s schedules won’t allow this, and some people just downright forget or don’t want to eat that many times a day. The important thing is that you get your macros in within the 15-18 hours that you’re awake, and don’t go overboard. AKA don’t try to get ALL of your macros in 1 or 2 meals. I will give you some tips on the next page or 2 for counting macros and some tips about meal timing and such, in order to be optimal.
What about fiber?
There’s not a “perfect” number for this, but I like to shoot for 20-25 grams. If you are eating near 60%-70% clean foods, then hitting your fiber intake should not be hard, but definitely keep an eye on it, as it is vital in keeping everything flow nicely if ya know what I’m sayin’.


POST workout nutrition

You’ve probably heard a lot about post-workout nutrition as well. I’ll say this, I’m no scientist but I’ve researched and educated myself more than many on this subject. When you work out, you start a process whereby muscle proteins are broken down. The nerdy term for this is proteolysis. This is very mild during a workout, but increases after you have completed. (If you train in a fasted state, it is even greater.) Does this mean that if you don’t eat 30 minutes after you finish, you’re doomed? No. It’s not THAT extreme, but just to be optimal, it’s effective to get in some nutrition soon after your lift. Especially protein, because when the body synthesizes more protein molecules than it loses, the result is muscle growth. 🙂 The goals of post-workout nutrition is minimizing muscle breakdown, and stimulating protein synthesis. These two effects result in greater total muscle 11 growth. Again, don’t think because of the verbiage that I’m using to explain this that it means if you drink a protein shake after your lift for a week, you will gain 5 lbs. of muscle. No. It takes a lot of time doing this over and over again. It’s a lifestyle remember? As far as carbs go, it is beneficial to get some carbs in soon after your lift. It’s not CRUCIAL, but beneficial. I’ll explain. Ingesting carbohydrates post lift will spike insulin levels, which is supposed to kick muscle growth into overdrive. Insulin is said to have anti-catabolic properties, which means that it will minimize the breakdown of hard earned muscle. So, carbs are worth including in your post workout meal to keep those insulin levels elevated longer. Protein is still more important though. So if protein and carbohydrates swim out into the ocean and start drowning, save the protein. 😉

Kayli’s Flexible Dieting Tips For Success:

Eat the majority of your food from super clean “paleo” foods. This will allow you to have more food, since the caloric density on whole foods is so much different than that of processed foods. With processed foods, you really have to regulate portions because you could eat 1000 calories in one sitting.
Plan your meals ahead. It’s a heck of a lot easier to be successful when you know what you’re going to be eating for the day.
Hit your fiber early.
Try and save fats for later since they are easiest to go overboard on.
Don’t eat anything until accounted for in Fat Secret
Always round UP when tracking macros. Meaning if you need 190 carbs and you get to 187, just
round up. It’s better to overestimate than underestimate when losing fat.
Try and eat a variety of foods in order to get different nutrients. (I understand some of you will do better just eating the same thing every day, but it is beneficial to switch it up every now and then).
Track your supplements.
Don’t feel guilty after having a “clean junk” snack. Trust the process.

It really is that simple.  Shoot me an email if you have questions or jump over to http://www.kaylimonotyafitness.weebly.com to apply for a free coaching call and I will explain the process in more detail.

The Hard Truth About Food

The Truth About Food, And Why You Might Binge

 

-Why you can’t stop eating

 

Scenario 1:

-You are sitting at a table for dinner, in front of you there are four boiled potatoes, peel on. Your job, eat all the four potatoes. Odds are, you will not be able to eat the four potatoes, and what you can eat will fill you up for hours.

 

Scenario 2:

-You sit down at the same table, except this time, instead of four potatoes boiled, you have a bag of Lay chips (about 5-7 large potatoes). Your job; eat the bag of chips. Odds are not only you finish the bag, but you probably won’t be full, and might even be able to go for bag number two.

 

-The same could be said for 5 apples, you probably couldn’t do that. But could easily put a large dent in an apple pie… So, why do people do this?

 

Sugar?

 

NOPE. It’s not JUST sugar. Sugar has pseudo-addictive properties according to recent research (Avena. ET AL 007). But, if it were just sugar, you would be snorting sugar packets up like they were cocaine.

The term “sugar addiction” is MASSIVELY misleading. Instead it’s likely that YOUR brain, and yeah MINE too, is easily tricked by the engineered combinations of fats, sugars, salts and other additives that make foods on shelves today so enticing.

 

This engineering is what earns a food the term processed. These foods are often called HYPERPALATABLE, a term for foods that set off the pleasure centers of the brain. These combinations ARE NOT found in nature. We have 200,000 years of human evolution without ever being able to find fats, sugars, and salts together in one place. Now we have teams of food scientists that are literally creating equations and regression analysis to ensure that their food is addictive. Food like Cheetos that literally “melt in your mouth” because of their chemical components, bypass the SSS (Sensory Specific Satiety) centers of the brain and create what we call “vanishing caloric density”. This means, no matter how much we eat – You won’t be full. In truth, this isn’t a post to scare anyone, but instead to educate. The more you know, the better decisions you can make.

  • Find Balance with your Diet

    Head over to www.kaylimontoyafitness.weebly.com for macro friendly recipes made from whole foods. While you’re there you can apply for a free coaching call. If you are interested in my custom programs, keep an eye out in the next few weeks. I’m going to drop a sample of a custom program.

Where do those calories go?

What Makes Up Our Energy (Calorie) Expenditure?

Basal Metabolic Rate (BMB)

-This is the minimum amount of energy we need to maintain vital functions such as: breathing, heart beating, etc. This accounts for around 75% of your total energy expended.

Exercise Activity

-Exercise activity is any purposeful exercise. Weight lifting & cardio are examples of this. This element of daily energy expenditure has the most fluctuation. It can make up to 10-15% for sedentary individuals & up to 30% for highly active individuals.

Thermic Effect of Feeding (TEF)

-This is the energy that is required for digestion & absorption for food. Yes, we use energy eating food. Protein has the highest thermic response. This accounts for about 10% of your daily energy expended.

Non-Activity Thermogenesis (NEAT)

-NEAT makes up the least of our energy expenditure, usually around 5%, but this can vary greatly person to person. NEAT is all the activity that is not deliberate exercise, such as housework, walking, moving around the house, fidgeting, etc.

= Total Daily Energy Expenditure

Total daily energy expenditure (TDEE) is the energy we use on a daily basis. Simply put, if you intake more energy (calories) than you expend you will gain weight. If you expend more energy than you intake you will lose weight.

The unfortunate part is that these numbers can vary greatly from person to person (as many frustrated people trying to diet or put on weight know) some things that can effect this number: Individual environments, genetics, age, physical activity, hormones, what we can absorb & digest & things such as stress or lack of sleep.

The fortunate part is the even though some things may be out of our control (genetics, age) there are ways to ensure that you are expending more energy than taking in & keeping your metabolism roaring. Some of these things include: 2-3 hours per week of resistance training, minimum of 30 minutes of physical activity per day, sleep 6-8 hours per night, consume nutrient dense whole foods over processed foods.

Essentially, Stay Moving!

Need help determining your TDEE and figuring out how it helps determine your suggested daily calorie intake? Apply for a free coaching call at www.kaylimontoyafitness.weebly.com and I will take your numbers and break it down in detail for you. Remember there is always free content available on my Facebook and IG.