Nomadic Fitness Blog
Check out our helpful videos to learn exactly how to build a beautiful, sculpted body bursting with energy everyday year-round without any restrictions!
How to Measure & Track Your Food for GUARANTEED Results! | What I Eat in a Day!
(Watch this video on YouTube here - https://youtu.be/Ur0FIw4BJns)
Today's video is from one of my nutrition & fitness programs, where I walk you through exactly how to properly measure and track your food.
We do this by:
#1 - weighing out our food to the exact gram with a digital kitchen scale
#2 - tracking our food to the exact gram in the app, MyFitnessPal and making sure we are hitting our macros
It is SO important to know you are FOR SURE eating the right AMOUNT of food your body requires in order to reach your health & physique goals!
This is why it's not just about eating "healthy," but rather, making sure you're eating ENOUGH (which is almost always WAY more than most women think they need to be eating!)
You can find this exact meal plan when you download my free, follow-along menus on my website here:
https://www.nomadicfitness.com/mealplans
And you can download my MyFitnessPal user guide to understand exactly how to use the app to guarantee your rap...
How to Eat to Get Shredded Fast! | What You're Doing Wrong!
(Watch this video on YouTube here - https://youtu.be/MMCyC9Q2uZI)
Most women believe that, in order to get fit, they must eliminate all "bad" foods and only eat "clean" foods. They think there are certain foods which will magically make them shed fat and others which will pile it on.
And so, a lot of women proceed to "eat clean" and eliminate all unhealthy foods...only to wind up extremely frustrated because they don't actually see the results they want.
This is because "eating clean" is not the answer. What determines whether you gain or lose body fat is the amount of food you eat, not just what you eat.
This is called the Law of Energy Balance, which is essentially calories in versus calories out.
The Law of Energy Balance only has 3 possible outcomes:
1) You consume more calories than you burn = you gain weight
2) You consume the same amount of calories as you burn = you stay the same
3) You consume fewer calories than you burn = you lose...
How to Calculate Your Calories & Macros | Step-by-Step Walkthrough
(Watch this video on YouTube here - https://youtu.be/cQ8MjZUdhxU)
What's going on, FitFam?
In today's video, I'm walking you through exactly how to determine what your custom nutrition targets should be based on where your body is at right now and where you want it to go.
We're going to first figure out what your total caloric intake should be and then, further dissect those calories into the amount coming from each macronutrient - protein, fats & carbs.
Hitting these nutrition targets is the golden key to your lifelong fitness success! Seriously, you will be astounded how fast your body changes when you start hitting these numbers. :)
(PS - sorry that the audio doesn't link up with the video for the Loom video!)
Here is the link to Part 1 of this Nutrition Series (how to eat to get shredded):
https://youtu.be/MMCyC9Q2uZI
Here is the link to Part 3 of this Nutrition Series (how to meal plan & batch prep):
https://youtu.be/Hh8JjswzmF8
GUARANTEE Rapid Fat Loss with Your Nutrition | How to Meal Plan & Batch Prep
(Watch this video on YouTube here - https://youtu.be/Hh8JjswzmF8)
We all know that your nutrition is one of the most fundamentally important aspects of your life that will decide nearly everything in it.
And yet, the vast majority of people leave their nutrition to sporadic, haphazard chance as opposed to intentionally thinking ahead to ensure they get what they actually need for the results they want more than anything.
Most women are "reactive eaters" - they wait until they're starving and look for the quickest, most convenient option to satisfy that need.
The problem is that quick, convenient options are usually packaged, garbage foods, high in calories and low in nutrients, which will have you starving once again in about an hour.
Leaving your nutrition up to chance clearly is not a formula for success. Instead, you must be a proactive eater.
This means that you eat intentionally. You have a plan so you know exactly what you'll be eating and have it ready to go fo...
How to Workout to Get Shredded! | Spend LESS Time & Energy for BETTER Results!
(Watch this video on YouTube here - https://youtu.be/lZfXMjdQuBk)
When women want to get fit, they usually make this big mistake - they put a lot of time and energy into the workouts and very little time into their nutrition.
Well here's the thing - exercise really doesn't do that much to help you lose body fat. That comes almost entirely from your nutrition, which you know now from understanding energy balance and macros.
Of course, exercise will help you burn more calories, but usually, any given workout session is only going to burn about 200-500 calories max. If you don't know what you're doing with your nutrition, you can very easily eat back all of those calories and essentially get nowhere (this is of course why there are so many overweight people in gyms everywhere!).
So if exercise doesn't help all that much with fat loss, what does it do?
It's how you build muscle - which, remember, is how you get "toned."
And remember - the more muscle you have on y...
DON'T Weigh Yourself to Measure Progress | Do This Instead!
(Watch this video on YouTube here - https://youtu.be/ybjgPa9kcAU)
Another big mistake women make when trying to get fit is they obsess over losing weight, when in fact, that's not actually what they want to do.
When you say you want to "lose weight," what you actually mean is lose fat.
When you say you want to "tone up," what you actually mean is gain muscle.
Body composition is the percentage of you that comes from body fat and the percentage that comes from lean muscle mass.
Therefore, what you're actually trying to do is optimize your body composition, not lose weight.
You're trying to decrease body fat and increase lean muscle mass.
If you follow the steps above - hit your macros and strength train - you will do this very quickly in less time and energy than you ever thought possible!
I am really against using a bodyweight scale in general because too many women have emotional issues with it.
Beyond that, the scale is only telling you your total weight - not your body comp...
How to STOP Self-Sabotaging Your Results | Ditch All-or-Nothing Thinking for Good!
(Watch this video on YouTube here - https://youtu.be/Phvbfvk3Nic)
Although knowing what to do to get results is of critical importance, it's actually secondary to the most important aspect of all:
Your mindset.
Your mindset & perspective is what will determine your success in any area of your life!
That's certainly the case when it comes to your fitness.
Most women are self-sabotaging their fitness by the obsessive need to be "perfect" with their nutrition and workouts.
This makes no sense at all.
It is not the immediate perfection of a workout or diet that will give you results, it's the overall consistency of your habits & routines that gives you results.
Remember this - you do not need to be perfect, you just need to be somewhat consistent some of the time.
So long as you incorporate getting stronger and prepping macro-friendly meals into your lifestyle with overall consistency, you can absolutely still indulge in all the things you love without any dama...
How I Train Glutes & Legs | The Best Exercises with Full Form Breakdown
In this video, I'm walking you through a typical glutes & hamstrings workout for me, focusing on the BEST exercises in existence to seriously pump up that peach and sculpt that lower body!
GLUTE ACTIVATION (1 time through)
Banded Lateral Walks, 20 reps
Banded Squats, 20 reps
Banded Squatted Abductions, 20 reps
Banded Glute Bridges + Abductions, 20 reps
Banded Elevated Abductions, 20 reps
WORKING SETS
Sumo Deadlifts, 3x8-12 reps
Banded Barbell Hip Thrusts, 4x8-10 reps (straight into)
Burnout Pulses, 4x5 reps
Bulgarian Split Squats, 3x8-12 reps per leg
Lying Leg Curls, 3x8-12 reps
Glute-Ham Raises, 3x15-20 reps
How to Meal Prep FAST! | Delicious, Quick & Easy!
What's going on, FitFam? In today's video, I'm walking you through my SUPER simple process to bang out high protein, delicious meals quickly & easily!
(Watch this video on YouTube here - https://youtu.be/6FVYkFZDQh0)
Here's the recipe I make in the video:
Sundried Tomato Pesto Pasta
1 cup cooked whole wheat pasta
1/2 chicken breast
2 tablespoons sundried tomato pesto
1 cup cooked whole wheat pasta
2 tablespoons goat or feta cheese (not in the video, but a delicious addition!)
1 bell pepper (or any veggie you want!)
1. Chop the chicken into small pieces and place it in a large sealable container. Add in the pesto and let it marinate in the fridge for at least 4 hours, if not overnight.
2. Boil your whole wheat pasta and chop your veggies.
3. Add the goat cheese & chopped veggies to the marinated chicken, then cook the chicken either on a pan or in the oven for 30 minutes at 350 degrees Fahrenheit.
4. Serve the cooked pasta with the cooked chicken. ENJOY!
For...
15 Minutes Abs Workout | Follow Along from Home!
What's going on, FitFam? We've got a killer at home abs workout for you that is completely follow-along, so let's get to it!
(Watch this video on YouTube here - https://youtu.be/wRam731BaVc)
It's 7 exercises back to back for 40 seconds on, 20 seconds off with a 1 minute rest in between each circuit. Follow along with me and let's goooo!
Tip Toe Planks
Star Crunches (one round each side)
Side Plank Raises (one round each side)
Jackknife Crunch
Air Bike
For my FREE workouts & meal plans, head over to:
https://www.nomadicfitness.com
And for more overall #fitspiration, come follow your girl on the Gram at:
https://www.instagram.com/meaghan_nomadicfitness
