sarahfaske sarahfaske

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Sarah  📚B.S. Exercise Science | M.S. Exercise Physiology 🏋🏽‍♀️CF-L2 Coach | 🍓NCI-L1 Nutrition Coach Sarah Ashley Coaching [ Lifestyle - Nutrition - Fitness ]

'tis the season for vacations and relaxation.
🏝✈️☀️
Now, I am all about taking a mental and physical break when you go on vacations, because YOLO. Breaks from your workout routine and/or tracking your food is good for you. It increases your compliance. YAY.👏🏻
~
However... here are a few things that happen during these little vacays:
🍔Different food
📆Different schedule
⏰Lack of routine
🍻More alcohol
🏋🏽‍♀️Less exercise/movement
🌎Sometimes, different time zones
🧳Vacation stress (the stress of packing, laundry, pets, kids, cleaning, transportation, airports, parking, layovers, settling in, packing up to go home and going through that terrible period of easing back into reality. We've all said it before "I need a vacation from my vacation" and last but not least, using the bathroom out of the comfort of your own home)
~
What do all of these things contribute to😬👉🏻wacky/irregular digestion... you know I'm right.
~
SO, here are my secrets to keep things running smoothly while you get lost in paradise:
💧WATER, always always have a water bottle. Make sure your hotel room is stocked with bottles, keep one on the bedside table so you can chug one first thing every morning. When you go out, always order water (even if it is in addition to other drinks). If you're drinking the alcohol, set a goal/limit for yourself so it's still enjoyable AND rememberable. 🚶🏽‍♂️STEPS, you deserve to relax but let's not become a complete couch potato. Walk anywhere you can, any chance you get. Take the stairs, park far away, take a long walk every day. A body in motion stays in motion.
😴SLEEP, you are going to be out and about living that social life. We get it. But still try to clock in 7+ hours/night. That way you can do all the fun things again tomorrow. Comfy bed, cold, dark, and quiet room, consistent sleep/wake times if possible, you got this.
🌟HELL YAH, then its a no thanks I'll pass. If it is really heavenly deliciously worth it, you will never leave feeling guilty. **all of these little things also make that dreaded transition back to reality a little less daunting😉
~
How do you stay cool while on vacay?
Happy warm weather😎

Humans eat food. Food has calories. Most of the calories humans consume comes from food. Pretty obvious, right?
🍒🥑🍳🥓🍕🍦
But what about those stealthy little liquid calories from juices, sodas, alcohol, protein shakes, and smoothies coming in undetected?
☕️🍵🍺🥛🥤🍷
Our brain registers liquid calories differently than it does from eating solid foods.
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🍊Think about drinking 8 ounces of orange juice versus eating a whole orange.🍊
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The act of biting and chewing triggers satiety signals in the brain, a natural reaction to the fact that food contains calories.
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When we eat calories in the form of solid food, we naturally compensate by reducing the rest of our food intake because our stomach literally gets full.
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When we ingest liquid calories, we tend not to compensate for them by eating fewer calories because the mechanisms controlling hunger and thirst are completely different.
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Hunger is regulated in our stomach and intestines. While we’re eating, nerves in the stomach wall detect that it is stretching and send satiation signals to the brain. The intestines also release nerve regulators and hormones, and our hunger hormone, ghrelin, is decreased.
-
Gulping down liquids doesn’t elicit quite the psychological satisfaction of a good crunch either.😉🥨
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Liquids travel more quickly down the hatch and through the intestinal tract, too, altering the rate of nutrient absorption, which can affect satiety hormones and signaling.
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⚠️So, you could pop through the Starbucks line and order a Frappuccino for breakfast, for about 500 calories...
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✅OR you could eat 2 scrambled eggs, 2 chicken sausage links, 1 cup of strawberries, and 1 cup of your fave cereal with unsweetened almond milk for less than 500 calories.
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🥺Option A will leave you with short term satisfaction and hungry in 30 minutes.
🤓Option B will leave you energized and hold you over until lunch.
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We are team #FOOD. Which team are you?
What stealthy source of liquid cals do you need to kick to the curb?
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#teamfood #calories #eatfood #drinkwater #healthy #exercise #diet #fitness #nutrition #crossfit #lifestyle #science #hungry

Your daily habits reveal your priorities.

They are what got you where you are today.

What got you HERE, won't get you THERE.

And at first, change is unbearable.

Then it gets a little (a lot) uncomfortable.

But with patience and persistence, it (and you) become unbreakable.

#motivationmonday #mindsetmonday #motivation #mindset #fitness #exercise #workout #crossfit #diet #nutrition #food #health #healthinahandbasket #coach #learn #grow #change #patience #persistence #takeownership

We've got to stop sucking the fun out of doing literally what our bodies are made to do. And we def have to stop making it so complicated.

❌you dont always need a recipe (hardly ever actually)
✅you do need to keep it simple; prioritize protein, eat lots of veggies, healthy carbs and choose quality fats

❌you dont need to eliminate certain foods or entire food groups
✅you do need to limit foods that cause YOU inflammation or dont make you feel good

❌you dont need to be so hyper-focused on meal frequency and nutrient timing
✅you do need to eat ENOUGH to support your goals, activity level and recovery

❌you dont need to spend money on fancy supplements
✅you do need to spend money on REAL, whole foods and drink water

❌you dont need to obsess over a way of eating that has been given a name and list of rules
✅you do need to figure out what makes YOU happy and makes YOU feel good and keeps you CONSISTENT

❌you dont need to feel obligated to only one method of exercise that claims to be the "best"
✅you do need to move often (outside of the gym) and do what YOU enjoy and is SUSTAINABLE inside of the gym

❌you dont need to do what worked for someone else
✅you do need to take ownership of how YOU eat, train, and live

❌you dont need to constantly take AWAY, and treat your body like you’re punishing it
✅you do need to GIVE/nourish your body, work WITH it instead of always against it and give your body time to heal (your body is in this thing for the long haul, you should be too)

❌you dont need to work work work and power through everyday
✅you do need to set boundaries, manage stress and sleep more

❌you dont need to care SO much about how much you weigh
✅you do need to care about how your body feels and what it is capable of

❌you dont *always need to move more and eat less
✅you do need to move often and eat well

#health #fit #diet #food #nutrition #exercise #coach #lifestyle #fitness #wellness #liveyourbestlife #nourish #body #moveoften #eatwell

👉🏻MINDSET👈🏻
This is the game changer.

Are you making a sacrifice, or a CHOICE?

Is it an obstacle, or an OPPORTUNITY?

Did you mess up, or did you LEARN?

Do you have to, or do you GET TO?

It's your decision.

Happy Monday 💙
#motivationmonday #mindsetmonday #motivation #mindset #fitness #exercise #workout #crossfit #diet #nutrition #food #health #healthinahandbasket #coach #learn #grow #choices #opportunities #takeownership

The answer is yes. Yes, fruit has sugar. No, you should not be scared of it or avoid eating fruit because it contains sugar.
🍓
Here’s the scoop guys. If it is a real, whole food, chances are you should eat more of it.
🍓
If your diet consists of mostly whole foods, then you probably don’t need to worry about sugar/fruit intake anyway.
🍓
If your diet consists of mostly processed foods, then you should probably actually consider replacing something ELSE you are eating WITH fruit.
🍓
Fruits are packed with antioxidants, vitamins, minerals, and are a great source of carbs and fiber. We must please stop with the food fearing non-sense. 🤦🏽‍♀️ IT’s FRUIT.😭
🍓
#rantover on to the meat of this post.
👇🏻👇🏻
HOW DO YOU KNOW WHAT TO BUY ORGANIC?!
🍓
Items on the CLEAN 15 list are things you can opt out of purchasing organically:
Avocado
Sweet corn
Pineapple
Cabbage
Onion
Sweet peas
Papaya
Asparagus
Mango
Eggplant
Honeydew
Kiwi
Cantaloupe
Cauliflower
Broccoli
🍓
Items on the DIRTY 12 list you should consider purchasing organically:
Strawberries
Spinach
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
Sweet bell peppers
🍓
However, don’t feel trapped by this list. If these aren’t available or organic doesn’t fit in your budget, that’s OKAY!! Please still enjoy eating these fruits and veggies.😋😋
🍓
Healthy goals/recommendations:
🍎🍐🍊🍋🍇🍉🍌🍒🍑🍅🥑🥦🥕🌽🥒🍠🥬Aim for 1-3 servings of fruit/day and 800g veggies/day!
#organic #conventional #fruit #sugar #veggies #health #healthinahandbasket #food #nutrition #diet #exercise #fitness #crossfit #strawberries #inseason #clean15 #dirty12 #coach #healthy #foodisfuel #foodismedicine

Protein and veggies.
🍳🥩🍗🥦🥕🍠
No matter who you are, how you eat, or what your goals are, ya need'em both.
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The role of PROTEIN in FAT LOSS:
🍳You need to take in fewer calories than you burn in order to lose weight.
🍳You don't get to choose whether your weight loss comes from fat or muscle. (wouldn't that be the perfect world!)
🍳If you are losing fat, you are inevitably losing SOME muscle.
🍳However, we can encourage muscle preservation and minimize muscle loss by prioritizing protein intake.
🍳Protein also keeps you feeling full much better than carbs and fats.
🍳Consider bumping protein intake up to 25-30% total daily calories, or 1-1.5g per pound ideal bodyweight.
-
The role of VEGGIES in FAT LOSS:
🥦In order to eat less calories, you have to eat less food. (dang it.)
🥦Eating less food/smaller meals can leave you wanting more...but eating more would pull you out of your deficit, soooo
🥦CUE VEGGIES, load up on these guys because you can eat a large volume of them for minimal calories.
🥦Veggies also provide fiber, which helps you feel full.
🥦Aim for 800g per day, or include 2-3 cups in each of your 3 meals.
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The role of PROTEIN in MUSCLE GAIN:
🥩You need to take in more calories than you burn in order to gain weight.
🥩You don't get to choose whether your weight gain comes from muscle or fat. (again, how nice would that be?!)
🥩However, you can encourage muscle growth and repair by eating an adequate amount of protein.
🥩Consider eating about 1g per pound bodyweight.
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The role of VEGGIES in MUSCLE GAIN:
🥬If you want to be in calorie surplus, you have to eat more food.
🥬You can eat A LOT of veggies for NOT a lot of calories, so if you try to hit a high calorie goal relying on veggies to get you there, you're gonna have a rough day.
🥬CUE STARCHY VEGGIES like potatoes! (and other sources of carbs like rice, oats, grains, fruit, etc.)
🥬Eating higher quality food while trying to gain weight is still important, however overall quality demand drops slightly in efforts to eat more calorically dense foods.
🥬Micronutrients are just as important as macros, so keep aiming for 800g per day or 2-3 cups in each of your 3 meals.
-
SPARK NOTES BELOW👇🏻🤪

I get asked all the time, “how do you know what is a good protein bar?”

It’s a good question because most of them are nothing but #glorifiedcandybars. But sometimes ya just need a bar! #amiright?

So here is what I look for to guide me through my protein bar decision making:
♥️~10 ingredients
♥️Ingredients that I recognize (as close to real food as possible)
♥️Preferably does not include added sugar or corn syrup
♥️~5-20g fat
♥️~20-30g carbs
♥️>3-5g fiber (preferably not added/fake fiber)
♥️>10g protein
♥️Gluten free and preferably soy free
♥️Tasty
♥️< $3.00/bar

There are a million options out there and not all my choices fit all of that criteria.🤷🏼‍♀️ Use your own macro/dietary/health/energy needs to help you choose the best bar for you.

I have to be careful with bars because I LOVE them and become slightly addicted if I find one that I love.🙊It's also important to note that bars will not satisfy you quite like a big plate of real food. So use these guys only on occasion, for snacks, when you can't get your hands on some real protein (🍳🥩🍗🍖), or for emergencies/on-the-go.

Here are some of my top picks:
♥️ @rxbar
♥️ @perfectbar
♥️ @oatmegabar protein bars and protein cookies
♥️ @nugonutrition protein bars and protein cookies (the double chocolate one will rock your world, just sayin #sosoftandchewyandchocolatey)
♥️ @epicbar

What is your favorite go-to protein bar?
What do you look for in a protein bar?

You should give just as much attention to your sleep schedule as you do your workout schedule.
💤
Sleep is one of the most powerful, under-utilized forms of medicine out there, and it is FREE!
💤
Why/how is it so powerful?
✅Cortisol levels drop
✅Our CNS finally enjoys some reprieve from the constant signaling all day
✅The "fast" allows time for a gut to heal
✅It is the ONLY time our body repairs neurons and nerve cells
✅RECOVERY
💤
It is also super important if you are chasing body composition changes. Catching <7 hours of sleep/night on the reg?
Be prepared for...
❌Poor muscle recovery and decreased performance
❌Weakened cognitive and immune function
❌Impaired digestion and gut health
❌Increased inflammation and affected hormone production
❌Lowered levels of leptin (hunger inhibiting hormone, when leptin is lower it acts as a signal of reduced energy availability, driving us to eat more food and move less)
❌Heightened levels of ghrelin (appetite/hunger hormone, raising desire for food, especially highly processed foods)
💤
So, how do we get better?
⏰Establish consistent sleep and wake times, even on the weekends
🧘🏼‍♀️Create a bedtime routine, low stimulating activities that begin about an hour before you get into bed (stretching, journaling, coloring, breathing, reading, etc. preferably in a low lit room)
📱Quit the blue light (screens) at LEAST an hour before bed, get some blue blocking glasses or kick the TV out of the bedroom if you need to (10/10 recommend)
🍺☕️Avoid drinking alcohol and caffeine after 2PM, or 6-8 hours before bedtime
🏋🏽‍♂️Exercise earlier in the day, exercising regularly has a strong correlation with improved sleep quality
❄️Keep the room cool, Fun fact 1: your body experiences better recovery from sleep at around 60 to 68 degrees F, Fun fact 2: your body needs to cool its core temp by 2 degrees before falling asleep
🖤Get the room as dark as possible, consider blackout curtains (artificial light tricks you into thinking you should still be awake)
💤
Sleep is a habit. Just like everything else. You have to train yourself to be good at it.
💤
Aim for 7-9 hours/night. Dream big.
What do you do for better sleep?
Tag a sleepy friend😴

How many times have you heard, or maybe said it yourself, "I can just look at food and gain weight!" or "I just have a slow metabolism"?
🏃‍♀️
There are factors beyond our control that can affect metabolic rate (age, endocrine problems, etc.); however, there is one factor that we all have control over👉🏻MOVEMENT.
🏃‍♂️
"Naturally skinny" (I don't even like using that word) people don't have these super special crazy high metabolisms, they just MOVE MORE.
🤸🏻‍♂️
Your metabolism didn't quit when you graduated college, your lifestyle changed (you probably got a job and started sitting at a desk for 8+ hours per day).
🤸🏼‍♀️
There are 4 components that contribute to your total daily energy expenditure (TDEE):
~60% basal metabolic rate (BMR- energy required to simply keep you alive while laying in bed all day)
~10% thermic effect of food (TEF- energy requires to digest and process the food you eat)
~30% physical activity [non-exercise activity thermogenesis (NEAT- energy used to walk, clean, type, talk, fidget, etc.) + exercise (the less than 2 hours per day you spend in the gym pumping iron and chasing gains)]
🏊🏼‍♀️
Believe it or not, NEAT has a larger impact on TDEE than exercise. It's <2 hours vs. 20+...
🏊🏼‍♂️
Translation: you can't workout and then sit on your booty all day and expect things to happen.
Focus on moving your body more when you are NOT at the gym.
🚴🏼‍♀️
Need some ideas? Let me hook you up...
-Get a treadmill, bike, or standup desk
-Set an alarm that reminds you to get off your booty every hour or two
-Plan walking meetings
-Pace the office while on a phone call
-Walk to your destination, take an uber home
-Park further away
-Take the stairs
-Go to the bathroom on the opposite side of the building
-Buy fresher food so you have to go grocery shopping more often
-Choose 1 meal of the day to take a 10min walk afterwards
-Start your day with a brisk walk
-End you day with a relaxing walk
-Walk the doggie
-Take a lap before and/or after your gym sesh
-Walk around between lifts instead of sitting down
-Chores/clean
-Play with the kiddos
🚴🏻‍♂️
Jot down 5 of these and EXECUTE daily👊🏻
Friends don’t let friend be sedentary, tag’em!
How do you MOVE?!

Here is the question❓


ARE YOU EATING ENOUGH?!


Fun facts:
⚠️1,400 calories is the recommended daily intake for a 3 year old.
⚠️The average female requires about 1,400 calories per day to stay in homeostasis while asleep or resting.
⚠️For males, it’s about 1,800 calories per day.
⚠️Crushing 8-10k steps per day adds ~500 calories to energy expenditure.
⚠️Factor in exercise and, male or female, you’re well over 2,000 calories per day.

However, because we are constantly told to “move more, eat less,” there are waaaay too many of us out there trying to get by on 1,200 calories (or dare I say <1,000....) per day.🤦🏽‍♀️

Under-eating long term can lead to nutrient deficiencies, thyroid and adrenal issues, and mental and emotional stress. The body will react to this stress by down regulating metabolism, up-regulating the desire for food in the brain, and hold on to every ounce of fat you’ve got because it will do anything to make sure you are packed for #SURVIVAL.

Caloric deficits should only be maintained for about 12-16 weeks at a time. Majority of the time we should be hangin out in maintenance, aka eating enough to nourish our bodies and #THRIVE.

Food literally gives us life. We are supposed to eat, and we are supposed to enjoy it.😋

How do we know if we’re not eating enough?👇🏻
⚠️Low energy
⚠️Forever hungry, OR never hungry
⚠️Sleep sucks, multiple interruptions during the night
⚠️Inability to lose weight or gain muscle
⚠️Performance is suffering/not making progress
⚠️Irregular, or lack of, periods
⚠️Always feeling cold
⚠️Hair loss
⚠️Mood swings
⚠️No motivation or creativity
⚠️No drive to be physically active/exercise

✅Did you check yes to multiple symptoms? Consider bumping up your food intake gradually until life no longer sucks (you’re happy, you’re sleeping, you’re hitting PRs, etc.).🙃

Need help figuring out how much to eat? Shoot me a DM, I’d be more than happy to help you out!
#movemoreeatless #movewelleatenough #diet #food #exercise #fitness #crossfit #health #healthy #lifestyle #coach #liveyourbestlife #teameatthefood #nourishyourbody #nutrition #healthinahandbasket #calories #foodisfuel #foodismedicine

“Just tell me 🥑what to eat.”
〰️
“Just tell me ⏰when to eat.”
〰️
“Just tell me 🍽how to eat.”
〰️
What if I told you, you don’t need a list of “do’s and don’ts” or “when and when not’s” or “how and how not to’s” to tell you how to live your life.
〰️
Because here’s the thing, you already know what, when, and how. All you need to do is turn off cruise control and pay attention.
〰️
Here are a few ways to start eating healthier simply by increasing your #awareness. If you incorporate these habits into your daily routine, healthy might start happening a little more naturally 😉
〰️
🧘🏼‍♀️Take 5 long, slow, deep breaths before you eat. (switch from "fight or flight" into "rest and digest") #bepresent
😋Assess your hunger. (are you actually hungry or are you bored/stressed/tired? did you wait too long to eat and are now ravenous?) #thehangerisreal
📵Eat at a table with no electronic distractions. (not the couch, or at your desk, or behind the steering wheel) #donteatanddrive
🍴Put your fork down between bites. (see if you can make your meal last more than 10 minutes, seriously, time it) #calmdown
🙊Chew your food completely before sending it down the hatch. (we have teeth for a reason and digestion starts in your mouth) #savortheflavor
💭Reflect on your meal/food choices. (are you satisfied and re-energized or unmotivated and uncomfortable?) #liveandLEARN
📘Start a food diary. (you don't have to weigh or measure it, you don't have to count calories or track macros, just write down everything that goes in your face hole) #whatgetsmonitoredgetsmanaged
〰️
“Understanding requires not just a moment of perception, but a continuous awareness, a continuous state of inquiry without conclusion.”
〰️
Tag a friend, share your thoughts👇🏻
📸 @ken_borst
#health #healthy #habits #eat #food #diet #fitness #exercise #coach #crossfit #happy #hungry #keepitsimple #liveyourbestlife #lifestyle #healthinahandbasket #takeaction #makeyourselfapriority

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