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Thursday, 13 July 2017

HOW TO MASTER THE MACROS



First of all if you have never heard the word macro, like me a while back, then let me introduce them to you. Macros is a shorthand for Macronutrients, which is used to describe the key food groups that our body utilises (carbohydrates, proteins and fats). So you can adjust your macros according to your own body goals, by tracking each gram of macros consumed per day. Tracking is helpful for those of us who don't have a great understanding of what particular foods are made up of or a rough estimate of the amounts of calories we consume. It's finding the balance between your intake of food groups in order to produce results, whether that's looking to lose fat, gain for a bulk or just maintain.

Using a macro calculator (iifymkaty hearn fit) you can find out your macro goals according to your own measurements and personal goals (cutting, maintaining or bulking). Once you have your macros you can start by downloading a macro tracking app like myfitnesspal. I definitely advise using this as it's so easy to scan foods and keeps a diary of everything you have eaten. You can also save meals with ingredients you have thrown together so you don't have to input every ingredient every single time. Once you download this, you have to set your macros in the settings tab according to your macro calculator results (for the non-premium version just slide the bars so the percentages are as close as possible).

So, how do you make sure you hit your macro goals? My protein is pretty high and not eating red meat, I find it hard to hit my protein intake. Having protein in my breakfast is so beneficial and means I don't have to rely on protein shakes and bars. I have around 1gram of protein for each lb of bodyweight. When it comes to carbs, they are most certainly not the enemy and provide you with vital energy to actually perform everyday, especially at the gym! It's all about finding what suits you best, some bodies will lose fat easier with less fats, some with less carbs. Trial and error is key with macros, if you go a week on certain macros and don't see your measurements decreasing, then cut 50-100 calories and try again.

My typical meals (as pictured above) are super simple to make and I don't overcomplicate things. I aim to have eggs, heck chicken sausages or turkey bacon in my breakfasts, if not all of the above. For lunches I will again base my meal around a protein, usually chicken and then add in lots of salad or veg and either rice or a jacket potato. I try to avoid pasta because it's very easy to misjudge a standard portion of pasta and load up on the calories, especially as pasta swells when it cooks. Dinner again will be protein (fish or chicken) with lots of veg and carbs (especially after the gym). Snack wise I tend to eat grenade protein bars, protein shakes, carrot sticks and hummus and rice cakes. But if you are snacking, make sure you track it! Also another tip is track your sauces. If you're starting out you'll be surprised about the amount of calories in particular sauces, tracking will make you realise which sauces you can have and which you should probably reconsider or enjoy little and often.

This is just a basic guide to macros, for those of you starting out tracking. I definitely recommend tracking for a month or so, to really understand the makeup of food. Then once you're more knowledgable it's all about intuitive eating, knowing if you do have that chocolate bar then maybe you'll have to eat less later on. Never restrict yourself though, completely cutting out food groups is ludicrous and not sustainable. Crisps, chocolate, ice cream and sweets can all be eaten it's just portion size and frequency. Let me know how you get on, if you already do track macros and also if you have any questions, as always get in touch via my links! 




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Wednesday, 28 June 2017

A Trip To The Peaks | Dovestone Holiday Park












I love a trip to the Lake District. However, it's very much a tourist destination and I love to find those quieter yet just as beautiful places hidden in our British countryside. The peak district definitely gets overlooked when choosing a little weekend away. Situated across the penines, spanning from Derbyshire to Greater Manchester there are plenty of beautiful getaways hidden along this peak. Along the edge of the Peaks, situated on Saddleworth Moore is the luxurious Dovestone Holiday Park.









Along the idyllic Dovestone Reservoir are the luxurious lodges and also the very glamorous clamping pods. For four nights, one of these beautiful lodges was our home and it very much had the cosy, log cabin feel. Every night was a BBQ and hot tub night, the lodges are equipped with all the necessities from pots and pans to heart shaped plastic champagne flutes (hot tub friendly). With a double room with en-suite and a single room with a main bathroom they're also brilliant for all the family or a couple of friends too. Pets are allowed, which is brilliant for my little sausage dog Digger, he loved his first holiday and was thoroughly shattered after his long walks around the reservoir.

It's a really good quiet location with a walk just up the hill to the reservoir which then leads onto a further 2 reservoirs and lots of routes for walking. They also have lovely little picnic spots and it would be perfect for a bike ride too. If you fancy getting out there's also the lovely village of Saddleworth or you can take a drive to Holmfirth for their cute boutique shops. I had a lovely relaxing stay here and cannot recommend the lodges enough. Digger also approves!











Love Laura 
x
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Sunday, 25 June 2017

Chocolate Protein Brownie Recipe



Cutting is hard, especially if you're trying to take away sugar from your diet. I'm always looking for healthy alternative snacks and foods to give me that little taste of chocolate, while containing good, wholesome ingredients to make me fuller for longer. I stumbled across a beetroot brownie recipe and changed some of the ingredients to add more flavour and that all important protein. First thoughts are usually beetroot in a brownie? But trust me, it gives an amazingly moist texture and obviously helps to keep you fuller for longer, no sugar spiking here. Read on for the recipe:

250g of beetroot (I used the vacuum packed stuff)
3 scoops of protein powder (I used vanilla)
50g of pitted dates
50g of cacao powder
2 eggs
25g of squeezy honey
1/2 sp of baking powder
Sprinkle of cinnamon
A few drops of vanilla flavouring (or any of your choice)

In a food processor blend up the beetroot and dates (it helps to heat the dates in a pan before to soften them). Then whisk together the eggs and add these to the food processor, along with the honey, baking powder, cinnamon and flavour drops. Then mix together the rest of the ingredients until you've got a smooth batter (you can also add chocolate drops here but I steered away). Line a tin with baking paper or coconut oil and pour in the mixture to bake for 20 minutes on 160 degrees celsius. 

The topping is optional and is quite an acquired taste. I basically used vanilla quark and cacao powder and mixed them together until it formed a good consistency and was chocolatey enough to my taste. Then when the brownies are done allow to cool before spreading the topping! Yummy and only around 100calories per square and over 8grams of protein (depending on the size you cut them). Let me know if you have a go and any other protein snack recipes you have. 

Love Laura 
x
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Friday, 2 June 2017

My First Workout Video | Booty Day Routine






A while back I created a youtube channel to post beauty videos. However, as many of you will know I've moved away from the beauty blogging and my blog now has a focus on fitness. My recent posts have been really successful, which is brilliant that so many of you are supportive and I thank everyone of you for your positive comments and praise. But it's hard to express workouts in writing. Which is why I have decided to start filming workout videos for you all. No, I'm not a personal trainer or do I claim that this is 100% the right thing and the only thing to do if you want to build a booty. But this is what has worked for me and I want to share these exercises and my routines with you. So here we go, this is my first workout video; my booty day routine. Let me know your thoughts and feedback and as always if you do like it, please like and subscribe and continue the support. 

 
Love Laura 
x
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Thursday, 1 June 2017

Flexx Fit | The Perfect Gym Leggings



I remember when low rise pants were the best thing ever. Having the top of your jeans and trousers just graze the bottom of your hip bones was the trend and high waists were so Grandma. But times have quickly changed and now I'd only ever chose a high waist. This also goes for gym leggings and I'm so thankful it's here to stay. Being a girl with a big behind, low waists were so difficult to wear and the gape at the back was just too much. But now I'm in love with my Topshop Joni jeans and my gym leggings that pull my stomach in and make my bum look high and round. Lulu Lemon are definitely leading the way with these high waist tight fit leggings but recently I came across a very reasonably priced alternative.

Flexx Fit have their range of Let's Go Higher leggings. They're perfectly stretchy and have that seamless appearance and are amazing for pulling you in at the mid-drift but stretchy enough not to be too tight on the rear. They also have a little concealed pocket at the back, perfect for your gym key! I own the Cranberry and Pearl grey and my sizing is XS even though I do wear a size 10 in jeans, I have a small waist and found that sizing down allows them to sit comfortably. One thing I would say though, is how my grey pair differ from my cranberry. The cranberry fabric seems much thicker and silkier? I'm not sure if they have changed the fabric (to the cranberry one) but I definitely approve and I must add, they're completely squat proof! They're so affordable too at £29.99 and they are currently in the sale you can pick them up here. I'm hoping they release more colours shortly I would love to get my hands on a navy blue style. But definitely let me know if you have any gym legging recommendations, as I do literally live in mine.

Love Laura 
x

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Sunday, 21 May 2017

Women Empowering Women



This has been playing on my mind a lot recently and it's about time I shared my thoughts and feelings about women empowerment. Throughout my life I have been compared constantly to other women, not just by men but by women too. Life can sometimes feel like a constant competition, the other girl's photos who the guy you're seeing is liking, the girls you sunbathe next to and the best dressed on a night out. But in my mind i'm no longer comparing, I'm appreciating them. 

Let's talk about the free weights area. So, my gym is probably 95% males in the free weights, most of the time i'm the only female in the weight area. But when another woman comes in to do her thing i'm wanting to applaud her. To say well done girl, you made it and keep going, not to be intimidated by anyone in that area. I know myself, when you first start lifting you begin to make comparisons: What are they lifting? Why are they doing it differently? Should I be wearing that? But we have to remember everyone is on a different journey, and progress for individuals should not be measured by the same stick. If you're a girl in the gym, don't feel intimidated that I'm hip thrusting twice my body weight. We all need to remember everyone starts somewhere and you're doing amazing by having the confidence to even go there. Because gyms can be intimidating enough, never mind what can seem like a very scary male dominated weight area. But go in, do your thing and smile to those doing their thing too and if you get the chance, admire their strength and congratulate them on lifting that weight!

However, we know it's not all that simple. Yes i've been subjected to derogatory comments from other women, from sniggers when I do my cable pull throughs. But why? I'm not competing with anyone but myself, so please don't make me feel uncomfortable on my own journey. It's sad that a minority of women can be cruel and my message to those is to remember everyone is on their own individual journey and you don't know anybody's story so please just be kind. My experience with some women has been very negative. Involving ex-boyfriends and girls making degrading comments about me in order to make themselves look better. But why? Why should you have to bad mouth someone else to make yourself feel better? Can't you accept your differences and celebrate one another? See, once women start to do it to each other, this is when men feel it's ok to do it to them too. I've learnt a thousand times over that my girls are more important than any man could be and when men see women sticking together amazing things happen. So to every women who has stuck up for other women, I applaud and thank you.  

I feel there are enough people in this world tearing us down. I love seeing women exercising together, admiring progress and encouraging one another. We don't need nasty comments or to be told to stop taking selfies or that we're too muscley. Social media can be brutal, but it also can be an amazing platform to find like minded women and build each other up on love and shared interests. For me it's been amazing to find girls following similar journeys and not to compare but applaud their journey's and when you mutually build each other up it's a fantastic feeling. To all those women who are constantly empowering others and celebrating each other's success I love you all!

Love Laura 
x
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Thursday, 20 April 2017

Kayla Itsines BBG | My Thoughts


If you're a female and you're interested in health and fitness, I'm sure you've heard about Kayla Itsines Bikini Body Guide (BBG). It's basically a workout guide created by Australian P.T Kayla Itsines, which now consists of 2 guides with 12 weeks of workouts and a meal plan which you can purchase too. The workouts consist of plyometric exercises and body weight exercises, which aim to make you exert the maximum amount of energy over a short period of time. Each workout focuses on an area of the body (legs/arms and abs/ full body) and consists of 7 minutes of work 4x over, which is 28 minutes total workout time. Seems pretty easy and quite straightforward, I mean 28 minutes is nothing right? 

I will openly admit I loved the guides. I started the guides in around 2015 and saw my body massively transform to be a leaner version of myself (see above). This was great when I wanted to lose weight and have abs for my holiday. It also meant I was only having to commit around 4 days a week to exercise, 3 workouts and a HIIT or LIIS session, great for busy lives. However, after learning so much about exercise and how our muscles and bodies work It seems my views on the guide have changed. 

Kayla has a huge following and a big community of BBG girls, just try searching the hashtag 'BBG transformation' and you'll come across a huge following, with transformation pictures which speak for themselves. Don't get me wrong, the transformations are amazing and what some women have done with their bodies and overall health is amazing. Although, is this a sustainable lifestyle? The workouts are very intense on your body, even though it's under half an hour of actual work, the strain on your body is immense. For example, one workout may consist of jump lunges, skipping, burps, broad jumps, x-hops, along with weighted exercises. Yes you're exerting a huge amount of energy, therefore burning calories, but the strain on your body, muscles and chances of injury are huge. 

One of the biggest issues with the plan though is the diet plan. The amount of calories the plan suggests, for the high intensity workouts your doing is just ridiculous (i'm talking 1200 calories). I know for a fact that if you're committing to such high intensity workouts your body is going to need fuel to first of all do the workouts, but then to repair muscle and replenish energy supplies you've lost. The plans do not offer enough calories, therefore we enter muscle burning phase instead of fat burning. Which personally, when I shredded down on fat I noticed i'd lost muscle mass on my legs, due to the small amount of calories i'd been consuming. I thought that as i'd been using small weights, my muscles would be building up too but this wasn't the case. My body didn't have enough energy to sustain itself so was using my muscles in order to gain energy. The saddest thing is, I didn't realise this until I began to be more interested in weight lifting and began to follow personal trainers who specialised in this. 

So would I recommend this programme? I personally think the 2nd guide is better as there are less plyometric moves and more weight based exercises. However, I would strongly encourage you to look at other guides based around weight training, download the app 'aflete' and check our their guides instead. I'm not saying don't do BBG, it's great to lose fat, to get you into fitness and as a community it can be motivating. But please don't follow the diet plans, find out your macros and track instead to make sure you have enough energy to actually do the workouts. But if you are wanting to build muscle and to weight train, this isn't the best guide for you. I just want to conclude by saying this is just my opinion, from completing the guides and seeing those changes in my own body, ultimately you do never know until you try yourself. But if I help just one of you to make an informed decision about your fitness choices then my job's done.

Love Laura
x


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