Trufit Pilates

Author: The Pilates Blonde

  • Get The Memo on MACROS

    The response to my last post was UNREAL. Thank you guys so much for all your support…I am the luckiest girl in the world. I seriously couldn’t ask for better readers. Because I love you oh so much, I want to give you a deeper look into tracking macros.

    I didn’t want to give away too many details about the diet I follow because that would be taking away from the purpose of having a coach…mine changed my life. Out of respect for her and everyone who is in the program, Im keeping most of the details on the DL. I hope that makes sense. That being said if you WANT more details (aka her contact information) LET ME KNOW in the comment section below! I emailed everyone back who commented//emailed me about it..so check your inbox for a little love note from me!!

    Back to tracking… This isn’t the first time I have tracked macros. A few years ago I worked with an insta-famous coach. While it worked for me short term, it lacked the accountability I now have with my current coach. I mean what is better than taking a spin class taught by your coach? Nothing.  I also wasn’t ready mentally. With anything in life, you have to be mentally prepared for the commitment. Two years ago I just wasn’t ready.  During the six weeks there are going to be bridal showers and birthday celebrations. Sometimes it’s easy to say ‘No thank you’, other times it BLOWS but having support from people who are politely declining as well takes the sting out of it…I promise.

    To understand macros you need to understand calories… Calories are a source of energy, which we get from the different types of macronutrients we eat (protein, carbs and fats). If you’re into following fitness influencers on social media (like I am) you have most definitely have heard of ‘If It Fits Your Macros’ (IIFYM) or flexible dieting.

    Essentially the idea is that your body recognizes the building blocks of food. If you stay within the parameters of your macros you can make what you want ‘fit’. The only problem is you can make junk food fit in your macros. Which is fine in theory but that still allows for sugar cravings and makes progress slower.

    Sure, I could have a cookie and make it ‘fit’ within my carbs for the day but is that going to make me stronger, faster or more flexible? Heck no. Which is why I don’t do IIFYM at the moment. I only want the purest, most nutrient dense foods filling my macros while I continue to get into the best shape of my life. As I move more into maintaining my progress, I will most definitely make sure my treats fit into my macros for the day…that is all part of living a balanced life. For now I am sticking with the basics… clean and lean.

    Tracking macros ensures your are fueling your body with exactly what it needs. You need just enough, not too much not too little. Personally, I don’t think I could have achieved half of my progress without my coach or the group of people doing it with me. The process has been so fun…I  truly look forward to seeing the changes in my body every single day.

    I hope this cleared up some questions!!! Don’t forget my inbox is always open so leave me a love note!

    xoxo,

    K

  • how I lost 20 pounds in 5 weeks… in a healthy way

    how I lost 20 pounds in 5 weeks… in a healthy way

    If you follow me on instagram you probably saw my progress pictures and instagram stories from the most amazing changes I have made recently. One decision, to work with a diet coach, changed every aspect of my life.

    I know everyone is going to want to know the stats, so let’s get that out of the way. Basically, I lost 20 pounds in 5 weeks while eating all day long. I know I know, it sounds too good to be true, but it isn’t. How? Without giving away too many details, I tracked macros…carbs, proteins and fats. Plus personalized supplements based on an extensive test I took. I logged everything in MyFitnessPal and kept my food simple and clean.

    For me, this decision was so much bigger than the number on the scale. During nursing school, my habits were majorly unhealthy. In order to survive the 3am wake ups for clinical and the late nights of studying, caffeine was my saving grace. The caffeine messed up my sleep cycle which only lead to more coffee and sugar free red bull. (Gross I know)  Plus the coffee would fill me up so I wouldn’t be hungry until 11pm when I would eat anything and everything in sight.

    Just thinking about it make cringe.

    After graduation, I promised myself I would get my pre-nursing school health back… notice how I didn’t say I wanted my slimmer body back. My motivation wasn’t primarily weight loss. Sure, I set a weight loss goal (and hit it) but I knew that, for me anyway, a number on the scale isn’t going to keep me away from a Wegmans Ultimate Chocolate Chip Cookie. I know that for me, my motivation comes from squatting heavier, an extra 10 flights of steps on the stair master in a shorter amount of time, and more push ups in my two minute challenges every week.

    I have to measure progress in my strength, flexibility and mindset. Willpower has always been a MAJOR weakness of mine…until I started the Shape Up Program. Knowing my coach can and will check MyFitnessPal and that I have to send in my weight once a week kept my diet on point.   For the first time in my life I can walk past a bowl full of my favorite candy 17 times a day and not even want it…which is CRAZY.

    Actually, Easter was the first time I had any sugar in over six weeks. I allowed myself to have some chocolate and a few carbs I hadn’t had… this morning I weighted in higher by 0.7 pounds. I was okay with it because I enjoyed the holiday and know that I am back on track today which is the whole point, a new mindset. It’s okay to have a little treat when you know you are in a place where it won’t get you completely off track.

    I have always done my research when it comes to diet and exercise, but nothing has worked for my body like this program. I am so thankful for my coach and all the incredible people doing it with me.

    PS I had to type this on my iPad because my Mac is too full. Sorry the pictures are low quality… the before//current pics are screenshots from videos. I like progress videos better because its a more realistic progress update. Follow me on Insta for more real-time progress!!

    Okay…. I know the questions are coming!

    IF YOU WANT MORE INFORMATION LEAVE ME YOUR EMAIL IN THE COMMENT SECTION

    xoxo,

    K

  • CoolSculpting

    Okay guys this is it!!!!! My favorite post to date!!! Small disclaimer… This was typed and edited on my iPad…pictures and all. I’m having issues with my hard drive but I NEEDED to get this information to you. Please, if you have any questions try and let me know before  Tuesday as I will be back in the office and can give you answers directly from the professionals. The pictures are up close and personal…we are getting real and raw here on TPB. Don’t say I didn’t warn you.

    I have been giving you teasers for MONTHS but it finally happened… I got CoolSculpting done!!!!!! I have been seeing advertisements for the procedure everywhere for the last few years. It wasn’t until one of my closest friends from nursing school (Love you AJC) mentioned the office she where works (Daniels Vein and Cosmetic Center) offers CoolSculpting did I reallllllyyyy consider it.

    Essentially it is an out patient fat-reduction procedure. A device is place on the problem area of choice (I did my belly) and the extra fat tissue is exposed to cold temperatures. The length of the treatment depends on the area and amount of fat cells…I did two hours on my upper abs and next week I’m doing three hours in my lower belly.

    CoolSculpting is for those of us who eat well, exercise and still have pockets of fat. This is the best (and only non-surgical) way to spot reduce fat cells. When you exercise, you can target muscles to build however you can’t pick and choose where you lose FAT…until now. I noticed when I take NSAIDs (non-steroidal anti-inflammatory) I store more fat in my lower belly…and I thought there was nothing I could do to change it…enter CoolScultpting. Unlike diet and exercise which shrink or deflate fat cells, CoolScultping eliminates them. That’s right the fat cells are no longer there. Crazy right?

    The biggest question I have been asked: Is it safe? YES YES YES. As most of you (probably all of you) know, I have some pretty significant health issues. My biggest concern was is this safe for MY body. I did my research and talked to my doctors. CoolScultping is FDA-cleared and I feel totally comfortable using it on my body.

    Minutes after the treatment was over

    Okay okay that all sounds great, but what is the recovery time? I know if you have kids or a demanding schedule (I hear you girl) you don’t have time to be a couch tater…but no need to worry. There is no recovery time. Yep, you read that right ZERO down time. You can get back to your life as soon as the treatment is over. Can I get an AMEN!! After my first two hours came home, walked the dog, played on the floor, and made dinner…seriously. The next day I was in spin class.

    Does it hurt? NO. I do have to say, I have a really high pain tolerance…apparently I broke my arm at some point but only found out when I had a routine X-ray done to check my joints, but by that time it had already healed. Whoops. Anyway back to CoolSculpting…I didn’t think it was painful at ALL. The feeling was similar to cupping…a suction sensation. It has been five days since I had it done and my skin in those two area are still numb…which is totally normal. Other than being a little sore and having two hickies on my belly I’m totally fine.

    Yianna massaging the treated area

    I will be posting a vlog…It will be up next Tuesday after I get my next hours done. That way you can see the entire process.

    So when do you see results? In 8-12 weeks but you can start to see progress in as little as three weeks. The fat cells are naturally excreted through the body over a couple of months. Results come from maintaining an active lifestyle in addition to a healthy diet. EASY right? All you have to do is continue your healthy lifestyle and you will see results.

    PLEASE PLEASE PLEASE let me know what questions you have about the procedure so I can ask them for you IN PERSON at my next appointment. If you have any questions if you qualify or pricing I will have to refer you directly to the highly trained professionals…remember I don’t work there and I’m not examining your body.

    Also don’t be shy and book a consult…I know you won’t regret it.

    xoxo,

    K

  • A Diva is a Female Version of a Hustler

    I feel like this is something I have been wanting to address for SOOOOO long and I finally feel like I have the adequate words to do so. No one is graduating college making six figures in a corner office…PS if you are 20-something and think you have ‘earned’ it, Im sorry to inform you that’s not how the world operates. Rent and the cost of living in general (in my area) is sky high so how do you make life work?

    You need to hustle.  By ‘hustle’ I don’t mean hustle doing anything illegal, here at TPB we like to live a low risk life style. I mean get a side job or two that pay a little extra. I mentioned a time or twenty that I took every babysitting job I could get my hands on when I was launching TPB. Well, to be honest, I still jump at every opportunity I can. I love doing date night and over night babysitting…actually this is the first time in my entire life where my main source of income doesn’t involve kids (and it is a HARD adjustment for me…I love all the babies).

    Find something you enjoy (for me it is babysitting) and create a side hustle…but make sure it is something you are actually good at. I have also dog sat, house sat, organized closets and basements all on the side of my typical job.

    Friends of mine have taught private lessons for the sport they played in college…working on drills and skills with middle school and high school players. You could offer tutoring or essay editing services. Or shovel your neighbors drive way after a snow storm. Making a little extra cash on the side is EASY.

    When I was in high school I babysat at least 3 days a week if not more. I had developed a good reputation and advertised on Facebook. Once, I was at a middle school play watching a handful of kids I babysat preform. A mom saw me and literally ran to introduce herself because she had been ‘dying’ to get my number. Somehow I learned, at 15, the power of social media. I would order boxes of crafts for dirt cheap online, and post about them when they were delivered.

    ‘Holiday Crafts are in. Officially booking November and December dates… spots are limited.’

    Three hours later, I was booked solid. Im not even kidding. The following two years I was even smarter… I posted that I was hosting a babysitting party.

    What is that you ask? I charged $20 per child from 5pm-11pm. Parents could go to a holiday party, or bang out some serious shopping or wrap gifts while their kids came to my house to play games, do crafts and watch movies. (My favorite part was pin the ornament on the Christmas Tree.)

    Of course, you don’t need to be as crazy as I was//am about it. Even a small effort could turn into a big reward. Do I have to remind you Kim Kardashian started out organizing people closets and selling their old stuff on Ebay? Now she worth $51 million…all because she knows how to hustle. Regardless of how much you keep up with all things Kardashian, you have to give them credit for creating a brand out of nothing. I total idolize their hustler ways.

    NEXT WEEK is a MAJOR. I am getting CoolScultping done on my belly (!!!) and I am so so so excited. I have a post written with general information BUT I would love to answer YOUR questions about it. I promise a lot of info will be coming your way in the next couple of days but I wanted to answer some questions right from the start. I will also be vlogging my entire experience. I hope you are just as excited as I am!!!

    xoxo,

    K