aftannFIT

Can you drink alcohol and still lose weight?? The short answer is yes BUT it can slow fat loss indirectly through its effect on sleep quality and decreases in performance & recovery. And the truth is, alcohol isn’t the sole cause of weight gain. What we eat after a few cocktails or a night of drinking () plays a big part too. ... If you’re like me and like to have a drink every once in a while, that’s ok. It's all about balance. Here are a few tips for managing your calories and alcohol without sabotaging your fitness goals: #1. Stick with zero-calorie mixers. I typically drink vodka and soda water with limes #2. No mojitos, pina coladas, sugary drinks, etc. - too many calories #3. Go for light beers (fewer calories), a glass of wine, or a seltzer #4. If you know you’re going to drink that night, make sure you workout that day. #5. Drink lots of water and avoid hitting a drive-through on the way home. Did I miss anything?? Do you cut out alcohol when you are trying to lose weight? See more

You don't need to workout every single day. But if you have more off days than exercise days, it’s time to step up your game. It can be any kind of exercise or movement. ... Something is always better than nothing See more

In light of Valentine’s Day, here’s my analogy of why fitness is like marriage We all know marriage has it has its ups and downs, highs and lows. So, what's the solution to a successful, happy relationship? ... 1. You work on it. 2. You stay committed even if you have a bad day, week, or month. 3. You trust. 4. You do your best. 5. You understand not every day is going to be perfect. 6. You try to better yourself each day. Fitness isn’t easy Marriage isn’t easy. It all requires work. You don't break up after one argument, and you don’t quit because you didn’t lose weight last week. Instead, you work through it and stay committed to the plan because seeing it through is the only way you will ever reach your goals. Happy Valentine's Day @ashleysuppe

What do you do with your leftover pot of coffee? Try this next time Frozen Chocolate Protein Pudding 2 scoops chocolate protein powder (I used optimum nutrition) ... 1/4-1/2 cooled coffee 1/4 cup oatmeal (instant or regular) 1/4 cup low-fat cottage cheese Whipped cream blend everything in a blender besides the whipped cream and blend until smooth add more coffee if too think, then fold in some whipped cream (1/2-1 cup) refrigerate overnight or freeze for an hour, stirring occasionally. Want more recipes like this? Join my FIT Babes 6-week challenge starting on 2/17. Signups close this SaturdayClick on link for more information and registration. https://aftannfit.com//aftannfit-fit-body-babes-6-week-ch/

39 years ago, I made my debut into this world, so I wanted to share nine tidbits about myself (I didn’t want to bore you with the other 30 ) 1 I was born and raised in Casper, Wyoming. 2 Growing up, I spent my summers in North Dakota on my grandparent's dairy and cattle farms. 3 When I was 11, I was an exchange student in Taiwan even though I didn’t know a lick of Taiwanese or how to use chopsticks ... 4 My biggest pet peeves are littering, and people who don’t return their shopping carts. 5 In 11th grade, I was suspended from school for fighting. As I was swearing up and down to the principal that I wasn’t fighting, my nose started to bleed. #busted 6 I went to college at Huron University in South Dakota on a cheerleading scholarship. 7 After college, I moved to Spokane, Washington (6 months), then to Destin, Florida (4 years) before moving to Huntington Beach, California. 8 I met my husband the old fashioned way, in a bar, and got married in Jackson, Wyoming. 9 I’ve kept a journal since the 6th grade. My husband says I need to throw them away because it’s more clutter in our attic. I’m not ready to part with them, though, what do you think? To be continued until next year @ashleysuppe See more

Lemon water is a freaking joke. Lemon water will not wake up your digestive system. Organs don’t sleep. Lemon water won’t help you lose weight. Being in a calorie deficit helps you lose weight. ... Lemon water doesn’t make you look younger. If that were the case, no one would have wrinkles. Lemon water doesn’t boost your immune system. It’s your lifestyle, diet, and current health status that impact your immune system. Lemon water doesn’t detox your body. Your liver and kidneys do that. If you like lemon in your water, that’s fine, but lemon water doesn’t do anything more than regular tap water does for us. Moving into the new year, you’re going to see a lot of BS wellness and diet crap (lemon water, diet coffee, juice cleanses, etc.). Let 2021 be the year you don’t fall for it. Happy New Year’s Eve, eve

You’ll never reach your full potential. Do you know why? You’re always trying to compete against the other person when the other person isn’t the competition. ... The competition is YOU. A lady quit my six-week challenge with one week left. She said there’s no way she could catch up. We have it all wrong. We try to compete against others when the real journey is against ourselves and our unrealized potential. The goal should be to beat yourself. Run faster or farther than you did last week. Drink more water than you did yesterday. Snack on veggies instead of your usual chips or crackers. Don’t sleep through your alarm. Get up, and workout like you intended to. Walk away from the kitchen because when you stress eat, it only bums you out. Remember, the competition is YOU. Compete against YOU. So tell me, is there anything you can improve?

Make It To The End Of The Year Without Gaining Any More Weight: 1. Workout - something is better than nothing. You will have more energy and fewer food cravings. 2. Be picky - if it's not worth your calories, don’t eat it. ... 3. Hydrate - we tend to eat more when we are dehydrated. 4. Leftovers - if you have a party, send guests home with food. It’s the leftovers that do us in. 5. Alcohol - limit it. It’s not necessarily what you drink; it’s what you eat when you drink. 6. Use smaller plates and don’t go back for seconds. 7. Don’t stand by the food at the party unless you have willpower. A few extra bites can add up to hundreds of calories. If you need help and accountability with your diet in 2021, I have one spot open for my online training. Message me or visit my website www.aftannfit.com See more

I don’t know a single person who’s pants are tight because they ate too many tomatoes, corn, and carrots Sugar doesn’t make you fat; too many calories does.

#TBT My 1st trimester, I lived off of bagels, cereal & pb&js. I barely worked out and didn’t eat one vegetable for 13 weeks. I kept thinking if I continue on this path, I will be a little butterball in no time! As the weeks went on, I started to feel better. I began working out more and eating better. ... To all the pregnant ladies out there, stop future tripping about how much weight you might gain or that you can’t workout right now. In this picture, I was 38 weeks pregnant and 21 pounds up. MY POINT: it all balances out as the weeks go on. Within time, you will feel better. You will get your appetite back and have enough energy to workout. On the flip side, some women use the pregnancy card to eat whatever they want. Those are the same mamas calling me months later crying because they can’t lose the baby weight. So, be mindful of you’re eating. Are you hungry, or are you eating because you’re pregnant? I truly wish every lady out there a healthy pregnancy and delivery. See more

Most people feel like they’re only making progress if the scale, their measurements, or pant size is going down. It’s defeating when you don’t see results after putting in time and effort. But one thing you have to remember is maintaining your weight is progress too! ... Your body is normalizing at a lower body fat. You’re practicing habits that keep you here rather than yo-yo-ing back up. Just because your weight or measurements aren’t going down each week doesn’t mean your body isn’t making progress. It doesn’t mean you aren’t creating healthier and sustainable habits. The truth is, every day you maintain a lower body fat is another day you continue to develop better habits, normalize your hormones, and stay on track towards achieving your goals. Next time you’re upset because you haven’t lost weight in a week, just chill and remember Maintaining Your Weight Is Progress Too See more

Need a QUICK full-body holiday HIIT? Do this one It’s short and sweet, but effective. In my opinion, doing a quick workout is better than doing nothing. Especially this time of year with all the extras 1Single-leg squats (modify for squats) ... 2 Step-ups 3 Dips (straighten out your legs to make it more challenging, but keep your booty close to the bench) 4 Push-up mountain climber (modify for just pushups) 5 V-ups (get your shoulder blades off the ground) 6 Superman W’s (focus on squeezing your shoulder blades together when you bend your arms down and back) Do 10 reps of each exercise, then 9, then 8, 7, down to 1. Do each exercise back to back with little to no rest. Note: For the reps, do per leg on the single-leg squats and step-ups Leggings + sports bra - @Carbon38 (use code AFTANNFIT for 15% off.)

Did you weigh yourself this morning? Did you like the number? Did you get excited or depressed? Remember this: The scale doesn't tell the whole truth., not even half of it, a quarter of it at most. The human body is one incredibly complex piece of machinery. There are things going in, coming out, transforming, and dissolving all of the time. As a result, your weight can fluctuate wildly throughout 24-48 hours. The scale is a great tool to measure but not THE only too...l. Do you have more energy? Are your clothes fitting better? Do you feel more positive? Has your blood pressure/cholesterol gone down? Are you getting stronger? Are you eating better? My point if the scale is working for you and you see results, stick with it. If that number on the scale continually screws with your head, maybe it’s time to take a break. See more

Do you ever feel more hungry or crave carbs after a lousy night of sleep? This week limit yourself to only one episode of the series you are watching (I’m talking to myself btw ), get off your phone, and go to bed.

Fix Your Form Friday Stiff Leg Deadlift What does it work? Mainly the back of your legs (hamstrings), butt (glutes), and lower back, but it also works the middle back, abs, and forearms. Common Mistakes... Rounding of the back. Keep your back long and flat, chest up, abs tight, and chin tucked. Bringing the weight away from your body Keep the weight close to your shins. Shave your legs with the weight the farther the weight is from your body, the more strain it will put on your back. Rushing and hyperextending at the top Slow it down (especially on the way down) and try not to lean back at the top. Proper Form: 1. Stand with your feet hip-width apart, brace your core, and bend your knees very slightly so that they are just short of being fully locked. Lift your chest, pull your shoulders down and back, and look straight ahead. This is your starting position. 2. Without bending your knees, hinge from your hips and lean forward, lowering the weight to mid-shin or as far as you can without rounding your back. Your range of motion will depend on your hamstring flexibility. 3. Squeeze your glutes and stand back up. On another note: I have one spot available for private one on one training. Message me for more info See more

#TBT - Jan 2012 vs. July 2017 - what did we change? Our workouts didn’t change, we’ve always worked out. Our diet didn’t change; we’ve always eaten healthy. ... We didn’t cut out carbs, fruit, or fats either. The only difference between these pictures is that we started tracking and measuring our food. 2012: We could each tell you how many reps and rounds we did of a workout, but we couldn’t tell you how much chicken or potatoes we ate. 2017: We started tracking and measuring our food. Look at it like this: In one week, most people workout three times and eat 21+ times a week. If you want to see results, shouldn’t we focus on what we do more in a week? If you don’t track and measure your food, I strongly encourage you to start. Take it a step further, and let’s work together to build a customized meal plan www.aftannfit.com See more

4 Reasons The Scale Isn’t Moving 1. Muscle vs. Fat. Which weighs more, a pound of fat or a pound of muscle? A pound is a pound. Fat and muscle have different densities, and therefore they vary in volume. Take, for example, a 5-pound bag of feathers and a 5-pound bag of bricks. Think of the feathers as fat and the brick as muscle. In other words, 1 pound of fat (feathers) takes up more space than an equal amount of muscle (brick). That’s why you might notice your clothe...s fitting better, but not see any weight loss on the scale. 2. Water Weight. Your body is approximately 60% water. For a 200-pound guy, that means you are carrying around about 120 pounds of water. That moves up and down depending on various factors such as menstrual cycle, fluid/electrolyte intake, stress, environment, and exercise. Yes, your body retains water when you’re sore and when you’re stressed 3. Stomach Content. What did you eat last night or the day prior? Have you gone to the bathroom yet?? That could equal a pound right there 4. You’re close to your goal weight. As you get closer to your goal weight, your body starts to defend against further weight loss. If you have 50 pounds to lose, the first 30 tend to come off easier because you are further away from your body’s ideal weight. That last 10 pounds will usually take longer and require more discipline. Always remember, the scale doesn’t tell the whole, not even half of it, a quarter of it at most. Tag someone who needs to hear this See more

You’re struggling to lose weight because you’re spending too much time and energy focusing on increasing calories out (working out), instead of decreasing calories (diet). Working out 4 or 5 hours a week can’t counteract the effects of what you eat or drink the other 163 hours of the week. Everyone can tell me what they did for their workout. They knew how long they ran, how much weight they lifted, and how many reps they did.... But, when I ask them what they ate, they don’t exactly know. Most people workout 4x a week and eat 28x a week. If you want to reach your goals, focus on what you do more in a week (diet). Whenever you think about how many calories you’re burning, I challenge you to double-check how many calories you are eating. PS: Saturday is the last day to sign up for the FIT Body Babes 6-week challenge. End this year strong Signup today! Link in Bio See more

This is it, ladies... F I N A L Challenge of 2020 is coming up These are just a few of the amazing 6-week transformations from my past challenges. ... When you join my challenge you will get ALL OF THE FOLLOWING: LIVE workouts LIVE meal prep videos Accountability Community Challenge starts: Oct 14th Price: $65 Prizes: top 3 winner receive aftannFIT bucks, supplements from @youtheory and protein bars from @one1brands Finish this year strong Grab a friend and click the LINK IN BIO for MORE INFO! See more

Can you tighten loose skin after losing weight? - https://mailchi.mp//can-you-tighten-loose-skin-after-losin

Doing cardio 2x a week is better than doing it every day for a week and then taking a whole week off. Eating 70% clean every day is better than eating 100% clean for two weeks, then derailing for a week. Lifting weights 2x a week is better than lifting every day for three weeks, then taking two weeks off.... It’s not what we do once in a while that gets us to our goals. It’s what we consistently do. See more

#TBT When I rub this cream on my stomach it melts the fat off because it makes me sweat a lot! - Girl at gym Ok, but please know, sweating doesn’t always equal fat loss. The only way to lose fat is to be in a calorie deficit or lipo, but that’s for another post. ... Rubbing some cream on your fat will not burn it off. If it were that easy, why isn’t everyone doing it and walking around with an amazing fit body? Bottom line: if it sounds too good to be true, it probably is. See more

Should I take a pre-workout (specifically energy drink)? I get this question a lot, so here’s my take: First off, a pre-workout drink is a supplement that aims to give you energy so you can show your workout who’s boss So what’s in a pre-workout drink? Caffeine is, by far, the most common ingredient found in pre-workout supplements, mostly because caffeine can significantly improve your performance.... There’s other stuff like beta-alanine, that’s what will make you tingle, and it could send you straight to the bathroom if you take too much! Sometimes there’s BCAA’s, creatine, and other ingredients such as citrulline and arginine to give you that desired pump. I don’t think there’s any harm in taking a pre-workout as long as you manage your dose. I drank one the other day because I didn’t feel like coffee, plus I knew the workout was going to be hard (leg day)! I never take a full dose, and I don’t drink a pre-workout before every workout because over time, your body will get used to it, plus I prefer the natural stuff - coffee But here’s the bottom line, you’re not going to make substantial muscle gains and shed a bunch of fat just by taking a pre-workout, and many pre-workout drinks are full of ineffective ingredients in a pretty label and convincing ad. You could get the same buzz from a strong cup of coffee/caffeine 15-30 minutes before your workout. But if you’re going to take one, make sure it has a some of the following ingredients: Caffeine, beta-alanine, leucine, creatine (although taking it post-workout has shown to have more benefits), L-arginine, L-citrulline If you have any questions, or thoughts about pre-workout, comment below See more

#GemOfTheDay Challenge yourself today - get uncomfortable.