Counting Macros: Why I'm Taking the Plunge

Counting Macros? 

Some of you might be wondering what this even means. If so, check out a great article from Carrie at This Fit Chick.

Basically, it just means tracking how many of each macro nutrient (Proteins, Carbohydrates, Fats) that your body requires each day in accordance to your training, gender, age and goals, and eating in order to fill those need. 



Why am I doing this?

If you read my weekly workout roundups, you know how serious I am about my training. For the most part, eating clean has made me feel and look good.

But what happens when I am tired of JUST "feeling good?" And not to mention, I don't ALWAYS feel good. I often have tummy problems, and I am not afraid to admit that I have suffered from food guilt because I over think things.

Was that too much fruit in one day? Too much honey in my oatmeal? It is ridiculous to be so worried about what I am eating when I know it is nourishing my body. I am done with this mindset! 

 
Side by side comparison... LEFT is before. RIGHT is after, about one week into counting macros. 

I have looked into Macro Counting for months now, and have seen how it has impacted peoples lives. Almost everyone who has tried it has loved it and had success...

Improved training

Better results, more muscle definition

Increased energy and better mood

No food guilt

When everything you eat fits into your needed macro nutrients for the day, there is NO NEED to feel guilty about consuming them. Also, by giving your body EXACTLY what it requires, it functions at an optimal level. 

I know what you might be thinking. Has Natalie gone insane? Is she going to join the "If It Fits Your Macros" Poptart bandwagon? 


Not quiet for me. Lol! 

Of course not. While I am humble and will admit that my mind is now more open to the idea, I still believe that whole foods is the best option for your body.

I don't want to pump by body with fake food and chemicals, and even the experts will tell you that- no duh- you will get faster results with healthy food.

What this DOES mean is that I no longer have to panic or feel bad whenever I want a healthy treat.

No longer will I have to worry if I ate too much, too little... the pressure is off!  Not to mention... hopefully I will now be able to see more definition in my muscles, and will notice an increased performance in the gym.

I recently bought an ebook by Krissy Cagney, called "Flexible Dieting", that has helped me calculate my macro needs. I also have talked to Carrie from This Fit Chick, who is SO supportive, amazing, and knowledgeable. 

With their help and support, and the support and knowledge of all my readers and fellow bloggers... I am excited to see what is to come. I will give it a few months, and if I don't see or feel a difference, I will stop. Simple!  

What is your opinion on counting macros?
Have you had success or failure with it?

Natalie 

PS: I know that everyone is different, and in no way am I advocating that counting macros is for you. I only believe that EVERYONE should nourish their bodies with wholesome foods, in the way that BEST WORKS FOR THEM. Listen to your own body! 

Why the "Rough Days" are Important

Recently, I posted a picture on my Facebook as well as on a post here that showed some progress I have made fitness wise in the past few months.



I won't make this a lengthy post... I just wanted to get a few points across, some ideas that I thought were important.

I have been working out for 5 years. Until December, I have been limited to lighter weights at home. But you know what those 5 years of at home workouts did?



They got me stronger. Maybe not "I can squat 200lbs" strong, but stronger mentally as well as physically. 

I can do a pushup now, for example. 

Working out at home as given me the base strength and endurance I needed to start REALLY lifting heavier weights at the gym now. 

But, most of all, they have taught me about the emotional ups and downs of getting in shape, and how to deal with them.



Fitness is a journey. It isn't always a straight path, and it is often rocky.

Anyone who tells you that they LOVE doing each of their workouts ALL the time, or who claim they have never been unmotivated, or have never been upset by not seeing results they want... they're lying! 

Because lets be honest: Getting in shape is hard. STAYING in shape is harder. And then you throw in goals like improving your run time, upping your rep or weights... and it gets crazy.

But am I saying that doing these things is IMPOSSIBLE? No. They are COMPLETELY possible. Maybe not always easy, but have you ever heard that saying that nothing good ever comes easily?


The days that you don't feel like waking up at 5AM to hit the gym.

When you have been diligent in your training and still haven't seen the results you want...yet.

The time you fell on your butt during your squat set.

When your family and friends don't understand why you suddenly stopped eating Twinkies and picked up Crossfit, a barbell, a marathon...

Why do we put ourselves through these things? These "rough days", as I call them, happen to us all. So what gives us the strength to...

Lace up your shoes and go to the gym at 5AM.

Keep your head up and keep training faithfully. 

Stand back up, get back under the bar, and squat again. 

Explain with a smile that it makes you feel good. 



We get the strength because of how the GOOD DAYS feel. The days when you hit a new PR, or you finally can see definition if your abs, or heck... how about the day a diabetic can finally put away their insulin shots for good?

And without the Rough Days, there would be no such thing as Good Days.

So remember, guys... the rough days are important!

What are your thoughts on the "rough days"?

Natalie

What Are Your 2014 GOALS?

Hello there Clean Eaters and HAPPY NEW YEAR!!

I am READY for 2014. The past year has brought many wonderful things...

First and foremost...
I Picked Back Up On My Blog!!

I started Clean Eating Teen back in August of 2012. I didn't post much, but this past summer I became super motivated again and really brought this blog back to life. I am so grateful for this, because I have made wonderful memories through writing here and have found an amazing community unlike any other. 

Working Out With Friends, Teachers and Family

I guess I have made something of a name for myself as the "healthy hippie chick." During the summer, my best friend Taylor and I hosted a boot camp open to anyone. Only one of my teachers (and her husband, at one point!) came, but it was still TONS of fun! 

I have worked out with her after school this year too. I also have worked out with some other family and friends (I got my momma to do a Bob Harper DVD with me once!)

New Gym Membership
Though I have improved my fitness and made progress working out at home all these years, I have been ready for a while to step it up and be able to access heavier weights at a real gym. I am SO HAPPY this finally happened this past month!! 

Now me and Taylor can take as many selfies as we desire. 

New Friends

I am so happy to have met Abby from Yes to Yummy. She is a fellow teenager who eats and cooks healthy, and is SO adorable, and sweet. I hope we can get to know each other better come 2014.

School Spirit 

I didn't do much for Homecoming my freshmen year. This year, I really went all out! This picture, my friend and I dressed up from the 50's for Throwback Thursday. 


I went to the dance this year, too. 

New Workouts 

Thank the heavens for Bob Harper. I love this man. 

I also love Tatianna from Loving Fit. This girl knows how to kick my butt. 

Crow Pose (well, a few seconds of it!)

Some days are better than others. At least I know I can do it without -always- falling on my face!

An Undying Love for MUSTARD

Lay it all on me. 

After all the fun of 2013, what could I be hoping for come the new year?

Well, I have a few goals. I will list them below in no particular order.

1) Stress LESS! 
Thank you Abby for reminding me of this! I am always SO hard on myself. With grades, my training, food... I never seem to be able to just be happy. Sometimes being a perfectionist can come in handy. But other times, it just drives me crazy.

This year, I want to be able to feel comfortable in my own skin, and accept my body, my grades, and myself! I always do the best that I can, and sometimes, that is all that is needed (instead of 'perfection', per say).

2) Gain MUSCLE!
Now that I have a gym membership, I am READY to gain MUSCLE! I hope to start a training program from Krissy Mae Cagney, a super fit, super certified, super awesome trainer that I admire and trust to know her stuff!

3) Heal My GUT! 
I haven't really discussed this much, but my stomach is in need of some repair.

I have always had a really sensitive tummy. I cut out red meat in 4th grade and that seemed to help. However, flash forward 6 years... I still don't eat red meat, yet my stomach seems to still bother me.

(TMI ALERT!) I get bloated. I feel gross. I can't exactly go to the bathroom in an easy manner... sigh. Perhaps I need to cut out grains? Gluten?

Or maybe... rethink my eating all together? I tend to not eat much meat. But I think honestly, my body might react more positively to meat than I have previously thought.

In any case, this year I plan on healing my tummy. I am tired of feeling... tired! ;)

4) Get my DRIVERS LICENCE!
This one is pretty self explanatory! I have finished my class times. Now to tackle those nasty drive times!

I will be blogging all year long, and as I try to complete these goals, I will update you. 

What did you accomplish in 2013?
What are your 2014 GOALS?

Natalie 

NO EXCUSE November Challenge!

Can you believe that 2013 is nearly at an end? This year has seriously flown by!Since it is November, the start of the holiday season, I thought it would be a great idea to challenge you readers and end this year with a bang.

With the cold winter months creeping up, people often find that their pants get a bit snug... SO much food, sweets, and opportunities to skip a workout are extremely common now that holidays, family get together, and freezing weather is upon us! 

What better time to make a resolution to keep to your health and fitness goals that you made waaay back in January? THIS is the time to stay on track, determined, and focused... not in two months, when resolutions are abound and you think to yourself "Well, maybe this year Ill achieve that!".

Image via Google Images 

 No... these next 60 days, when everyone is stuffing their faces yet still complaining about weight gain, the thought of summer and bikini season, ext... YOU will be the one everyone is in awe of. You will be the one who stays motivated and be the inspiration for your peers to keep healthy even when Christmas cookies and New Years champagne glasses are clinking!  

Now, this challenge is NOT about deprivation. In fact, quiet the contrary... it is obvious that with this time of year, comes varies traditions, foods and opportunities that are not usual the rest of the year. After all, grandmas pumpkin pie is only present at Thanksgiving! 

What this challenge IS about is staying on track with your health. Like I have mentioned and proven in many past posts, I don't fallow the "80/20" rule. To me, it doesn't work, nor does it make much sense. Why put crap in your body for your "20%" when you can make yourself that same thing, but in a healthy way?

Image via Google Images and Fitsugar 

Perhaps YOU can be the one who brings that pumpkin pie this year! Or be the one who makes the stuffing, or the cake, or the turkey... the new twist will be that your food is actually a HEALTHY version of the once nutritionally void one. 

This challenge is also about more than just food. It is also going to be about staying active! 

I know that during the cold days approaching, NOTHING sounds better than getting a few extra hours of sleep in, rather than lacing up your shoes for a run. Or perhaps, with so many parties to go to and family to visit, you just don't feel you have time for a workout. 

Let me set something straight. If you REALLY want something, you will make time for it. You will find a way. If you don't really want it... than you won't. I have written a post about solutions to your "problems", and this was one of those topics. 

Image via Google Images.

One of my favorite quotes ever! 

I know that life happens. People have family, spouses, kids, work, school... but most of the time, we focus more energy on trying to find a way OUT of uncomfortable or inconvenient situations than what time and effort just doing the thing really would have taken! Because COME ON... when is the last time you ever told yourself, "I really regret that workout!" 

Image via Google Images 

So in a nutshell, here is the challenge I present you:

For these next two-three holiday months, you will stay on track with your health, both food and fitness wise. You will not be deprived. You can and will make healthy versions of all your favorites, for you and your family to enjoy.

 

You will also keep active. You will keep with your regular workout schedule, or if you are not currently active, strive to get moving 3-5 days a week for at least 20 minutes. 

NO EXCUSE! ;) 

TO PARTICIPATE...

SHARE this post

COMMENT on how you plan on completing this goal

SUBSCRIBE to Clean Eating Teen to receive all the motivation, recipes, and fun to come with the Challenge!

I don't know about you, but these simple ideas seem pretty easy, and even FUN, to manage! ;)

Share this challenge on any social media sites you can. Spread the word! 

And do not worry... these next few months, I will be featuring posts of holiday recipes, workouts, and ideas and motivation to keep you ON TRACK! 

I also would love to feature some guest posts to anyone who is open to sharing how to plan to accomplish this challenge, or any other challenge they've made this holiday season!

Are you ready for the challenge? 

Natalie 

My First Self-Instructed Yoga Flow

Though I have been doing yoga for many years and am planning on obtaining my teaching certification after I raise enough funds, never had I strayed away from the instruction of another teacher during my practice. Always, I either have gone to a studio and enjoyed a live class, or used videos or pod-casts online or on DVDs.

I think it was the inner perfectionist inside that prevented me from ever taking the initiative to guide MYSELF during a practice, instead of listening to someone else. What if I did the asanas in the wrong order? What if I left something out, I didn't take enough breaths in a pose, or rushed the pose... pretty much any excuse that I could come up with to satisfy my nervous self, I used. 

I also think that a reason I couldn't even fathom the idea of not using an actual class as guidance, is because I felt that if I relied on myself... it wouldn't "really" count as being a "real" yoga flow. After all, who am I to feel out the sequence, when there are teachers who are experienced to do that? 

I know this goes against everything yoga is about. Yoga is NOT about relying on an outside source for guidance. Yoga is NOT about judging yourself, and your ability to feel and understand your body. Yoga IS about listening to your body. It IS about relishing in the moment, not being judgmental in any way, and taking life as it comes, being sure to enjoy the process of ups and downs and trust in the universe and it's constant stream of energy.  

Me thinking that I couldn't go without a video or classroom to embrace a flow of yoga is not only incredibly shallow minded, but also untrue. What makes me unable to put together a vinyasa for myself? Granted, things would be different if I no clue what I was doing, but I have been doing this sport for a while and am familiar with the usual sequence of things, and which poses I like to see in a class, ext. Yoga is not about being perfect. I am not perfect. So what is stopping me other than myself? 

This is what went down. 

By the way, this flow is NOT the flow I did on my recent Power Yoga workout video on Youtube. This happened before that.

I schedule my weight training workouts and yoga days in alignment with each other so that my yoga days act as active rest. While I was out of town visiting my grandmother and camping, I had it planned so that I would be doing yoga the day before we left for the camp grounds. In other words, we would still be located at my grandmothers house, therefor I expected to have internet connection and the ability to look up a yoga video.

This didn't happen. While my grandmother doesn't live in the woods or anything, she still lives in the country. Her computer doesn't work well, and even though my phone's wifi also messes up more than it works in this area, I rely on it for any videos I need. It's always a 50/50 chance if they're going to work. When I am doing weight training and a video decides to not load, I can always put together my own workout without thinking twice.I never had to do this with a yoga video, luckily.

However, come that morning, I pulled up the video on my phone and it failed to load. At first I panicked, as the thought of not having a voice of instruction scared me. But then, after thinking a bit and confiding in my family of the dilemma, I was convinced that I would be able to lead myself perfectly fine. So... I did! 

No music, no video, no pod cast. I took my mat outside, rolled it out, and started my Power Yoga sequence in the pure bliss of nature. I did not speak. I heard no other human voices. The only noise in my ears was the sounds of birds chirping, the breeze of the wind, and the pounding of my heart of depth of my breathing. It was beautiful. 

What was first a sequence I was nervous about, turned into a 75 minute flow that was invigorating, fast paced, challenging... and utterly produced from my own being. No teacher, no one to rely on to know when to move on to the next move... just me. 

The feeling I had after the flow was similar to pride, but very much different. It was not pride. I think it was the feeling of pure happiness, shock, and bliss. I was ECSTATIC about what I had just done. I was thrilled that I was able to conduct a flow all by myself. I was not prideful, exactly... I was just very, very grateful.

This experience has strengthened my belief that I want to become a yoga instructor. I felt the flow came so naturally, with such power and grace, that I can not wait to share this great joy with others. I know for sure that this is not the only time in which I will have a great realization, but it is definitely a start, and makes me excited to see what else is in store for me. 

From this, I came to a better understanding of what it means to trust in yourself. Yoga can be difficult at times, because it causes you to come face to face with your greatest fears and irrational thoughts. However, with dedication and time, these things can be overcome, and a new perspective is grown and adapted. This is what I love about yoga-it's never ending ability to be so personal to each individual and their needs at a specific time.  

For all the yoga instructors out there, or other practitioners, when was your first major realization of something? 

When was the first time you led your own sequence, or class, and how did it feel?

Any tips or words of wisdom that I, or other readers could benefit from are gladly appreciated! 

Natalie 

  

Almost There, Just Not Quiet Yet

As you probably know, I have been doing many things in order to raise the funds to continue with my fitness and nutritional education.

One of my first goals was to raise enough for yoga teaching tuition, which usually ranges from $1500-$2000. Mind you, I did not have (and still don't) have ANY plans to ask my parents or other family or help in funding this. I wanted to completely raise the money on my own, not only because my family simply can not afford it, but also because this is MY goal... my dream, and ultimately, my life. I need to take responsibility for that, and not rely on anyone else to do legwork to get me where I want to be.

Some of the fund raisers have included selling home made bread, and of course, offering meal planning services through my Facebook page, Natalie Wester: Holistic Meal Planning. I also am still training some people a few days a week! Really, ANYTHING that my age and ability allows me to do to safely make an extra buck, I am up for.

Just the other day, I was out with some friends and a store we went into was having a HUGE sale. I mean, blow out sale people... it was overwhelming, and while my peers were in line with their many items, I looked down at my single shirt ($4 bucks people!), shook my head, and put it back. Even though the money I was carrying was from past birthdays, I realized that that $4 should be going to my future, not some silly piece of clothing.

Anyways, the reason I have written this post is because, after doing some math, I concluded that I am roughly HALF WAY towards my fund raising goal!! I have about $800-$900. I am SO excited, because this really feels like an accomplishment... it keeps me motivated, so that little urges to spend a dime here or there are easily overpowered with this insane drive to reach my goal.


Sunstone was one of the first studios I went to.

I know it will happen, it just takes time. It gets frustrating at times. I see local studios advertise that it is time to sign up for the next round of their 200 Hour training, yet I find that I still can not yet fill out that application.

I guess it is the universe's way of telling me I am not ready yet? It has taken me this long to raise what I have, and I AM finding that now days the donations are coming in at a bit quicker rate than previously. So I am almost there... just not QUIET yet.  

I know a few yoga instructors and have asked around for advice as to where I should obtain my certifications, and just to ask basic questions in general. I am blessed to know these people and hope they can help me grow as a teacher when the time comes.

If any readers out there are yoga teachers, or even fitness instructors, what are some of the biggest challenges you've faced? The best experiences? Is there any magical secret to this industry, or must you just do what YOUR passionate about, no matter what anyone says? I really hope the latter is true, because that really is what I believe in... to be yourself, and do what makes you happy, no matter what anyone has to say about it.





Until the time comes to where I have enough to finally enroll in the classes I need, I am doing what I can to prepare, and simply continue to learn as much as I can about yoga, fitness, nutrition, and over all well being.

Honestly, every day brings with it new ideas, new knowledge, new horizons. I never know what I will wake up to and learn or benefit from. Some days are rather uneventful, yes, but others... they shock me. For example, I try to contact others in the fitness industry in order to make connections, and to my surprise, sometimes they get back with me. Remember when I posted about the Wester Workout featured on P Fit and Designer Whey?  I am still giddy about that. Sure, maybe I wasn't featured on Opera, but it is these little things that keep my spark alive.

I feel as if I am rambling a bit on this post, but I just was really excited to realize I am that much closer to my goal!

What goals do you have/ had to had, and how do you go about achieving them?
Are you or anyone you know a yoga teacher or fitness instructor? If so, tell me about your experience!

Natalie

The Olympics are Over, But Your Motivation Will Thrive!

   No one can deny the talent that has been broadcast these last 16 days.

   I've been hearing non stop how these games have prompted even the laziest of people to get off their hinies and get moving! The Olympic-styled workouts, magazine articles, pictures and quotes have been circulating the interwebs and media like no other. We basically have been in a trap of those legendary Five Rings, where the hiding places are few if any! But even though we leave London behind tonight, this in NO WAY means the new found motivation should vanish too!
    Okay, so let's say you have found a way to squirm around the office hype and magazine covers, to flip the channel when you see the Games being covered. Hey, that's alright! Don't feel bad for not wanting to tune in this year; just as many Earthlings haven't had much of an interest in the happening as those that did. But certainly, you can't help but admire the sheer effort our competitors have obviously put into making their way to the top!
    The ten hour training days, the strict meal plans, the blood, sweat, and tears of the Olympic athletes practically demands respect. I love to exercise daily and eat right, don't get me wrong... but to spend half my day in the pool or on the track? That's something else! So I have to say that I have definitely been inspired these past few weeks. I noticed that on my runs or weight lifting reps, I had a voice yelling in my head " You think this is burning?! Michael Phelps works harder then this! Come ooon!"     So ultimately, the question is this... will this just be another typical 'goal achieving' let down for all these newly excited people? We have heard the story over and over, in many forms and fashions; something happens in our lives that practically slathers us in determination, and for a good while our motivation is running on SUPER CHARGED!! We make a bet to loose weight, we read an amazing book, we watch the Olympics! So many different ways to suddenly become overwhelmed with inspiration. But as time passes, and the workouts get tough, the time gets crunched, that KFC is looking a whole lot better than that squash... uh, yeah. Life tends to get in the way! We start making excuses to justify our actions of rebellion from our goal, and before we know it we give up all together. This is exactly what I DONT want to happen! Not this time, not EVER again. Here are a few tips and tricks to stay motivated and STICK to your goal ( no matter what it is!) even after the initial fire cools.

   THE MEAN, GREEN, GOAL-ACHIEVING TOP 5:

1) Make an inspiration board. It doesn't have to be anything big or fancy... maybe its a few quotes on the front of a journal, some pictures pasted on poster board, or even your desktop background! No matter what it is, make sure it has things that are meaningful to YOU. This could be the bikini you're tempted to wear next summer, an piece of jewelry you are saving for, a new video game... anything to keep you reminded of what you want! Put this in a place you see every day, preferably multiple times a day.

  2) Get some new attire. This mainly applies to those goals that are more fitness orientated, but can be adjusted for anything. If you are trying to finish an essay or a novel, for example, perhaps investing in a new computer (or heck, computer pad, mouse, ext) could perk you up enough to complete that sucka! Basically what this rule means, is that, hey... people dig new stuff. It is basically our human nature to want to constantly evolve, and we tend to tire of the same-old-same after a while. A new sports bra from Lululemon or some new headphones to record with might be just what you need to finish your project.

3) Spread the word...get a fan club. Everything is better when there are people rooting for you, right? Don't be afraid to share your goals with others. They should not think you are bragging; in fact, they should be happy that you are trying to better yourself! This way, the more people who know about your desires, the louder your support group gets! Another easy way to find a 'fan club' is to surround yourself with those having the same interest as you. Find yourself an accountable gym buddy, someone you know won't skimp out on you and can stay committed. Or perhaps you could enroll in an actual fitness class, or log onto blogs and websites in which people of your specific thoughts get together and communicate! When you know you've got people expecting something great out of you, the less likely you are to lack in effort.

4) Take a break! Yes, you read that right. Sometimes the best rejuvenation for our motivation is giving ourselves a little time off from a task. Take the day to try something new, like rock climbing or hiking, or to spend time with family and friends. Even treating yourself to a massage could work wonders! Anything that gets your mind off what you have been so diligently working on and that makes you happy is acceptable here. I guarantee that this off time is usually just what you need to revamp your game face, and the days after will be filled with new found passion.

5) When in doubt, remember why you started. On some days when I feel completely out of the zone and want to just to anything but what I SHOULD, I think of this quote. Why did I want to get fit in the first place? To be happier with myself and my athletic abilities. Why in the world did I start this homework? So that I don't flunk math and ultimately live in a UPS box. Hey, laugh all you want, but these little "pause and think" moments really work! They can trigger the feelings you had when you first started your journey, and that little rush alone is usually enough to make you not want and terminate the mission.

   I think that, at the end of the day, it doesn't matter WHAT we are motivated by, but more how we respond to it. I mean... everyone in the world could be inspired by Michael Phelps' new world record, or Usain Bolt's insane speed and agility. But, there are only a few who can actually say they got up and did something about their feelings! I know that if the above basic principles are applied, and you really are determined, that anything is reachable. So go on out there and win that gold!


See you soon,
Natalie