Teeing up more than a test boost! Launching a #RyderCup
giveaway with @bryangolf
starting TOMORROW! Have post notifications ON!
Did you grab your free weight loss guide by clicking on my bio link yet?
Should I track my food Raw vs. Cooked when entering my macros?
This is a question I get A LOT. Let me start by saying the whole point of tracking macros is to hit #’s to see changes. If you aren’t entering in your food accurately…what is the point?
SO, the reason we discuss this is for ACCURACY. If you feel like you’re entering all your food, & you aren’t seeing changes, there might be some inaccuracy in the way you are tracking.
DID YOU KNOW, food can lose %25-30 of it’s weight as it cooks? This can be confusing because that isn’t a set number so it’s not completely reliable, & it can change depending on how the food is prepared. (Annnnd…if we are talking carbs like pasta or rice, it will take on more weight as it absorbs water. This can change the weight of the food as well)
What does this mean for YOU as a macro tracker? Well…If you are already tracking food with the “raw” nutrients, you’re probably doing ok. However, from my experience, a lot of people haven’t even thought about this concept with tracking. They just type in “chicken breast” & call it good. It COULD be a difference of 100+ calories. That adds up.
HERE’S AN EXAMPLE:
A raw meat package is labeled to weigh 100 grams RAW. Now, let’s say you cook it & weigh it post cooking. The meat now only weighs 70 grams, due to water lost in the cooking process, but still has the nutritional value it did at 100 grams.
Do you see how logging the cooked weight could leave you underestimating what you are actually eating if you are going off of the original label?
This same thing EASILY happens with veggies. A lot of them shrink way down in cooking. If you’re logging veggies as raw, even when they’re cooked you may be underestimating your carbs eaten.
Does your brain hurt? I promise i’m not trying to make it MORE difficult. I am just trying to help you find accuracy. 😊
My suggestion? With veggies or carbs - weigh them raw prior to cooking, then portion them out after. You should be good!
With meat? Weigh the raw portion. Then, weigh the cooked portion, & divide that by how many portions you want, knowing the original macros. 👇🏽
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Ever heard of #Phototherapy #BBL
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Eatin’ good in the neighborhood. 😋
One more delicious meals brought to you by @butcher_box.
Friendly reminder to make sure you are consuming enough protein and (healthy) fats throughout the day.
Our country is flooded with highly palatable, over processed foods (filled with preservatives, sugars, and unhealthy fats) that destroy our health.
Unfortunately, we were taught next to nothing in regards to our diet.
But did you know...
Our diet is responsible for so much in our lives.
Our gut is the second producer of hormones in our body behind our brain.
So if you’re eating foods that screw up your gut microbiome, then you can expect to have a screwed up hormonal environment.
This means you will have a VERY hard time losing fat.
Yeah, I know the taste of pizza is nearly irresistible, but checking to make sure your diet is on point is crucial if you want to look and feel how you’ve always wanted to.
It’s a cliche saying, but abs are seriously made in the kitchen.
If you want to look sexy and feel like you’re 10+ years younger, then I’d recommend checking the foods you eat.
After awhile you’ll notice how much more energy and how little of brain fog you have.
It will “suck” at first when you have to give up eating your chips, fast food, and ice cream.
But when you realize there are so much better foods out there, you’ll stop eating the crap and keep eating healthy, nutritious foods.
But I will promise you this...
When you’re looking in the mirror 5 years from now, you’re either going to be thinking, “Damn, I should have taken Ryan serious about watching my nutrition, but instead I’m 20lbs heavier”
“Hell yeah! I’m so happy I took the right path to live a healthier life.” As you look at how sexy you are with your flat belly and muscles with your super rich and sexy spouse in your big ass mansion on the ocean.*
So do what’s right and take action today to clean up your diet.
If you need help, don’t even hesitate to DM me and we can check to see where you can improve!
*-No guarantee you will have a sexy/rich spouse or a big mansion on the ocean. #sorrynotsorry
Happy Monday! Today was defffff one of those days I did not want to gym, but I got up and got my leg day in! Motivation Monday is in full effect, go get that workout in. NEVER MISS A MONDAY!!
Ya'll know the feeling! #IWN
Want weight loss tips that actually work? Click my bio link..!!
Your health is an investment. -
What you put into it now is what you will get out of it later. -
The foods that you eat, the amount of exercise you get, the way that you recover, how much you drink, how much you smoke, it all impacts your future. -
If you want a better future, you have to put more energy and effort into you investment. -
Think of it like a financial investment. -
If you start investing in a financially secure future, then you can retire without the pain and fear of not having any money. -
Similarly, if you start investing in a healthy future, then you will have a lot less to worry about health-wise and financially (hospital bills, pills, etc) when you retire. -
Your chances of being frail, bed ridden, and constantly in and out of the hospital will be greatly reduced and you’ll have the strength and energy to actually enjoy your retirement instead of slowly fading away. -
So you can either invest in your health now or pay for it later. -
The choice is yours. -
What will you choose?
💥Adjusting Calories for Fat Loss💥
for more fitness/nutrition info 👊🏼
The process above is for someone who is about to start his or her fat loss journey and just doesn’t know where to begin. The first goal is to develop a baseline. Multiply your body weight in lbs by 12 and eat that number of calories for 2 weeks and see what happens. Don’t weigh yourself every day or give up after a week because you feel no change. Just don’t worry about it 😊
After 2 weeks you can assess what has happened. Did you lose weight? Do your clothes fit the same? better? worse? How is your energy level? Based on the answers to these questions you continue the process and either reduce your intake or maintain the same. Keep in mind you want to be eating good, whole food and prioritizing vegetables, fruits and lean proteins
Eventually you’ll find a caloric intake that fits well with your goal. Because you’re always trying to stay in a caloric deficit, you should always strive to move a bit more. Whether it’s exercising more, walking more or playing a sport, the more you move, the better your results will be
If you are ALREADY eating less than the starting point and seeing no results then you can start off with your current caloric intake for 2 weeks. Increase your protein intake and move more. Then evaluate after 2 weeks and adjust accordingly
If you have any questions just shoot me a DM 😎
#weightloss #weightwatchers #fatloss #losefat #fatlosscoach #fatlossfood #fatlosstips #weightmanagement #nutritiontips #montrealfitness #weightlosssupport #dietplan #dietstartstomorrow #dietstartsmonday #diet #caloriedeficit #caloriesincaloriesout #caloriecounting #iifymgirls #iifym #dietadvice #fatlossadvice #burnfat #fatburn #diethacks #onlinetraining #fitness
PR (Personal Record) by my amazing client Jada!
-Ladies!! Please don’t be afraid to get strong. I have worked with a lot of women and have yet to see one get “too bulky” or “too manly”. Embrace the strength!! Strong is sexy!! YOU GOT THIS!!
-Chase Mansmann Personal Trainer
◼️WEEKLY MEAL PREP◼️
What’s on the menu this week?
For me it’s beef chuck roast with carrots and onions! I’ve been doing so much chicken in the crockpot so I decided it was time to change it up and go with beef 🥩
I threw it all on a bed of cauliflower rice but I don’t have that included in the recipe. I recommend you put it on top of rice or potato if you need some carbs.
✔️ 3lb chuck roast (pick out the one with the least fat or at least trim excess fat)
✔️ 1lb carrots
✔️ 1 sweet onion
✔️ minced garlic, Worcestershire, and other random seasonings. Season it however you want.
1️⃣ Place the chuck roast in the crockpot and top with your chopped up carrots, onions, and seasonings. Turn the crockpot on low.
2️⃣ Check and stir things up every two hours until beef is tender and shreds apart.
3️⃣ Turn off crockpot and let cool for an hour.
4️⃣ Drain most of the juice and evenly distribute beef, carrots, and onions between 6 containers.
Macros per container:
✔️ 583 Calories
✔️ 57g Protein
✔️ 11g Carbs
✔️ 35g Fat
Nutrition plan servings:
Lean protein - 1
Other protein - 2
Carbs - 0
Fat - 2.5
Veggies - 2 Cup
Contact me about nutrition plans!
#fitness #weightloss #fatburn #motivation #personaltrainer #cardio #workout #mullet #hiit #fitnesstips #minnesotafit #minnesota #cardio #fatloss #balance #nutrition #macrofriendly #gainz #circuit #sweat #mealprep
Monday aka National Leg Day 🏋🏼♀️ .... Started early this morning with fasted cardio followed by an hour of power yoga....
This week I went with a different approach to give my legs a break from the heavy weights. Totally different workout, totally different sore....
Small preview of today’s workout: -Sitting squats w/ band: 3x10
-Pulsing lunges w/ band: 4x10 -Front squats: 3x10
-Cable donkey kicks: 3x15
How will you tackle this week? Get signed up for an OAR class and we’ll get you fired up for the week.
Grilled Bison Patties (seasoned w/ steak seasoning) - sautéed onions, summer squash, mushrooms, tomatoes, carrots, red peppers, green peppers, zucchini (seasoned with turmeric, garlic powder, garlic salt, and red pepper flakes) On top of buttered (use ghee) shiritaki noodles! Takes about 20 mins for the whole process. Easy, easy and OH MY GOSH DELICIOUS!!
#cleaneating #eatingclean #healthylifestyle #groupfitness #dancing #training #fitness #fit #lift #fitness #exercise #fitnessmotivation #foodporn #fitnessjourney #mom #girlswholift #picoftheday #weightlossjourney #weightloss #foodie #exercise #weightlossmotivation #fatburn #exercise #workout #workoutmotivation #trainer #nutrition #healthyfood #healthyeating #delish #food
It's feeling like fall in the six