AshLee Frazier

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Diet + Exercise with Brandon Cole : Part 2

It’s Friday! Good things happen on Friday.

Fitness guru Brandon K. Cole is going to enlighten us with some energy balance wisdom, AND I’ll be giving a $100 giveaway to Albion, a couture fitness brand. Want to win? Subscribe to my blog, leave a comment on ANY post, and follow AlbionFit on Instagram. The winner gets 100 bucks to spend on some spanking-new fitness gear.

Get extra love: 15% off your purchase from now until 10/19 by using code: albion15

Albion Giveaway

 

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Now let’s hear from the man himself…Enjoy!Part 2: Energy Balance

At first glance, the term “energy balance” probably seems like a mysterious, unattainable thing. Some people refer to energy balance as input vs. output, or calories in vs. calories expended. I don’t like these terms as much, because it causes calorie counting obsession. Yes, calories are our main source of energy, but it’s nearly impossible to accurately measure how many we’re consuming and using. What causes the inaccuracy?

  1. Calorie Estimates: Even if you’re using a calorie tracker like MyFitnessPal, the actual calorie content of the food you eat can be hard to track. Your portion could be bigger, smaller, or you might have forgotten about that afternoon bag of M&Ms you snacked on. Your calorie intake could be off by as much as 20-30%. (Although I still suggest some clients to track their food intake for a short time, but for different reasons than to merely count calories).
  1. Exercise – How much do you burn?: The amount of calories you burn during exercise can be a shot in the dark guess. No two bodies burn the same amount of energy, even if they’re doing the exact same thing. Age, gender, genetic factors, fitness level, metabolic health, and nutritional intake can all affect how a person uses and stores energy from food. Remember, your body is constantly trying to balance itself in how it stores and expends energy.

Ashlee-workout-HR-22Sure, all of this sounds complicated, and it is if you want to start crunching numbers and getting into really technical terms. But the good news is your body naturally knows what is best for itself. As long as you are trying to make the most of your exercise and nutrition while listening to your body, you will find a rhythm. Listening to your body is hard, I’ll be honest. Your body wants ice cream and pizza and delicious fatty foods…foods that we’ve been accustomed to liking that really aren’t good for our body.

You can argue just about anything in fitness and nutrition, but two things we know for sure:

  • Exercise alone can’t shed body fat if you don’t adjust your diet, AND
  • No matter who you are you NEED to exercise to maximize your healthy and body composition.

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Aside from the physical and mental benefits of exercise (and there’s enough to fill a library), when you work out regularly, you naturally eat better too. You tend to make healthier choices when you just worked your butt off at the gym, because your body is craving the nutrients it just lost. Nutrients that can only be found in wholesome foods.

Side note: Be careful though – a hard workout doesn’t mean you get 3 slices of pie for dessert. That’s what we call the one step forward, three steps back approach. Going in the wrong direction and not going to work.

Remember how I mentioned our bodies are so accustomed to unhealthy habits? Well next I’ll be introducing you to my 10 week plan nutrition plan, which is all about helping you transition into healthy, lasting habits. Stay tuned!

Check out more on my personal trainer Brandon Cole

 

Top: Albion, Bottom: Albion, Rings: Stella and Dot

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Comments

  1. Kallie says

    always looking for cute, but practical, and comfy workout clothes. This brand totally fits the bill! Thanks for sharing!

  3. Courtney says

    You always seem to throw things together easy! Would love to win Albion Fit Giveaway! Just getting back into fitness!

  6. Morgan says

    Thank you for this post, fitness advice is always helpful! I liked the previous post from Brandon as well. Good advice. The clothes are so cute! I’m going to have to do some shopping. xox

  8. Donna Ross says

    These adorable workout clothes are perfect for my adult ballet class! I can’t wait to share with my classmates, they’re going to love these!

    • AshLee FrazierAshLee Frazier says

      That would be wonderful. They will love these workout clothes as much as I do! Keep me posted. xox

  12. Amy says

    Ashlee, you are such an inspiration. I am a mother of two in my late thirties. What I love most about you, please don’t take offense, is that you yourself are in your thirties and look stunning. You make me want to work that much harder. Thanks for your posts.

    • AshLee FrazierAshLee Frazier says

      Thank Brandon. He’s the reason I stay in shape…he can’t help that I love queso though. xox

  18. Sami says

    I’ve adored your style for so long now 🙂 So chic! I’m a workout fanatic, so I’ve already made a wishlist at Albion First… the first thing I would get is those Antigua Extend Leggings (they’re floral print!). I have been wanting them since the day they came out, but can’t afford the $78 price tag. I’ve been an Instagram follower for awhile now and just found your blog through this contest! <3 xo.

  22. Kristen says

    Ashlee, you look amazing girl. These workout clothes are super cute but I think they are especially cute on you because you have a rock’in body. Stay strong.

  23. Hayley Pethel says

    Just have to let you know that I am UHBsessed with your gorgeous hair! I have many screenshots on my phone to show my hair dresser next Friday at my appointment to get that beautiful color!

  24. Brittany says

    Absolutely love these pants. I love how they combine cute and girly and practical and sporty!

  26. Ashlee McGuire says

    First of all love this post and love love your outfits always. You are literally the reason I watched bachelor in paradise. Plus your hair is amazing 🙂 keep being you!

  27. Faith Mutiri says

    Have to admit the first thing I noticed about you on BIP was the “new” bod! My thought process was
    *yay!! It’s Ashley from Sean’s season.
    *WHOAH that girls been eating clean

  30. Shana Staton says

    I’m excited about these new Health blogs that you and Brandon are doing! I’ve been implementing a daily walking routine and am wanting to be healthier, so I can’t wait to hear y’alls tips and advice! Thanks so much! I’ve never heard of Albion, but I just checked out their website and their stuff is so cute!! I especially love the Three-Set skirt coral!! 😀 Going to follow them on twitter now!

    • AshLee FrazierAshLee Frazier says

      Try it one more time, albion15 It should be good until next Sunday. If it still doesn’t work you may want to email the company. Keep me posted. xox

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