In Motion Fitness

TRACKING YOUR MACROS - pros/cons PRO:You can see what you’re actually consuming CON: subject to human error- Depends on you tracking accurately or your numbers and results could be skewed. Requires measurements. PRO: it’s like a science experiment and you can make small adjustments at a time requiring trial and error and time. ... CON: it requires trial and error and time, so why not put that time to better use by learning what works for you without having to track everyday PRO: Provides a good base for intuitive eating CON: I want to be able to trust and know how to eat forever without tracking PRO: flexibility to enjoy your favorite foods CON: making them fit can be stressful CON: COULD lead to more emphasis on quantity than quality. PRO: it’s a math equation CON: it’s a math equation and I don’t want me or my clients to have to do math to eat PRO: data based and see the numbers CON: can lead to obsession, preoccupation and be super time consuming In summary- tracking macros can be an effective tool but I don’t support it to be a long term means to your goals. In the end, we know to enjoy not so nutritious foods less and nutrient dense foods more. I enjoy tracking temporarily to build knowledge or to get a glimpse of what you’re currently doing- sometimes we find we we are having more or less of certain things than we think. If it fits your personality and lifestyle go for it. As a coach, I personally promote freedom from this type of approach by a mix of intuitive eating with nutrition and self knowledge. That is what I support you with. I don’t believe in clients texting me at 8pm to figure out how to use their last 12g of carbs and 7g of protein. Save that math for your 5th grader. I believe I am a coach, and more valuable as that than I am as a math teacher. While the March promo has ended, my standing wellness audits are still available where you do track (with my template) for several days and then we have a phone call to discuss adjustments I think would help move the dial the greatest for you. Personal training also available. Just message me if interested! xoxo Lisa Marie #reallifelisa #trackingmacros #intuitiveeating #foodfreedom

This is how you push-up! If you’re looking for some individual attention, this is where you’ll find it. Personal training in a private facility is what we opened In Motion Fitness for nearly a decade ago. If you want to chat about what you’re looking to achieve and how we can help you, message us or call 716.870.4106.

Just because I don’t support strict diets doesn’t mean that I don’t support my clients in their weight loss journey.... I just don’t support it the way I did it before the photo shoot photo above. I Restricted many types of foods and worked out as much as possible, especially on cardio machines and missed out on enjoying and making a lot of memories. ... SO- Today I want to give you 8 things you can address if weight loss AND sanity is your goal. See my stories for more explanation 1. Why? Identity your why and make sure it’s an intrinsic reason. External reasons will come and go leading to lack of motivation. Whatever your reason, avoid ones like thinking you need to lose weight to look a certain way to find love, land a promotion or fit in with your friends. Do you. 2. Lift weights several times per week (if plateaud, try increasing the current weights)- even just 20-30 minutes per time. 3. Increase the intensity of your cardio- I don’t mean just intervals, but make the work interval leave you breathless. This cardio can be done in 10-20 minutes just a couple times per week. 4. Walk! Anywhere, anytime. It’s all cumulative. Even 5 minutes matters. Plus, you don’t have to recover from it like other workouts. It doesn’t add stress to your body and certainly can ease it! 5. Eat as much real food, whole food, minimally processed food as possible. Chemicals and additives can really mess up our hormones and metabolism, therefore weight loss. Focus on protein, fat and fiber while avoiding Long ingredient lists on packaged foods. 6. Sleep! Find your sweet spot, 7,8,9 hours. Up and down with the sun and your circadian rhythm. Keep it consistent. Lack of sleep can cause us to be moody, have cravings and lack the energy to move. All no good for weight loss! 7. Identify any obviously unhealthy habits and decrease them. Things like soda? Alcohol? Chronic lack of sleep? Donuts for breakfast? High constant stress? 8. Enjoy the process. No weight loss goal is worth living a life of misery for. If you can enjoy it, you can sustain it. The enjoyment piece is how I built my business. Anyone can commit to goals but If we don’t enjoy ourselves, we won’t stay happily committed. And happiness matters right? It’s our only life. Commit. Enjoy. Stay consistent. Long term results will follow. Any of these sound like a good place to start for u? DM me or comment below Ready to train? Message me here or at 716.870.4106! xoxo Lisa Marie

Come sweat & celebrate my birthday with me!!! FREE fb live workout tomorrow morning at 8:30am! (On my personal page LISA MARIE) All you need is a set of dumbbells but can be completed without them!... I’d love to have you sweat with me! If you’ll be joining us, tell me your favorite workout move below! See you tomorrow!

I was talking with a client today and I wanted to remind you... If you’re looking for a quick fix, there are plenty of trainers who can give that to you. I don’t. If you’re looking for a bandaid, there are plenty of influencers who can give that to you. I don’t. ... If you’re looking for the easy way, ask them for that too, they can give it to you. I don’t. I don’t support quick fixes that ultimately fail, rebound, and leave you in the same, if not worse, place as when you started. Tell your brain no and it’s all your brain wants. You pave pathways in your brain by your thoughts and your behaviors EVERYDAY because your brain wants to automate as much as possible. It’s smart and it wants to be efficient. But try to CHANGE those pathways? After they have been dug deeper and deeper for 10,20,50 years?? HARD AF. That’s why we want quick fixes, band aids and easy answers. But unfortunately, change is hard. Lasting change is even harder. Your brain wants to and will take the path of least resistance unless and until, we CHOOSE otherwise. You have to be committed to changing your thoughts and ultimately, your behaviors if you want actual change and not just a coverup. Remember, the more extreme measures you take, the more extreme your rebound. Chop off the tip of the iceberg but 90% of it remains underwater. You don’t want to fix your symptoms. You want to fix your causes. Quick fixes, bandaids and easy outs are yours if you want them, but are they what you truly want?? xoxo Lisa Marie #reallifelisa #truthbomb #easyouts #quickfixes #changeishard #healthandwellness #neuroplasticity #brainchange

LOOK!!! We updated our website to better fit the energy and mission of IN MOTION FITNESS! I hope it conveys happiness, ease, privacy, simplicity and confidence- all with open arms. Do me a favor and check it out then let me know what you think of it!... Xoxo Lisa Marie https://inmotion-fitness.com

Try this core burner that needs no equipment! 45 seconds work, 15 seconds rest, 3x!

CHRISTMAS EVE WORKOUT

One week til Christmas Eve and we are still having our holiday workout... at home. All you need are a set of dumbbells and some space to sweat & stretch! Message, comment or text to reserve your spot! Perk: Exercise is good for your immunity!!!

Chicken Florentine Casserole!!! (From leftovers) 15 minute meal pulling from leftovers in fridge and pantry canned tomatoes. ... Protein, fat, fiber, greens, complex carbs and CHEESE!! Something about a warm casserole style meal... Recipe in my free fb group! (Link below to check it out or join!) What’s the best thing you have made from leftovers? #lisaeatsa #leftovers #yummycasseroles #easymeals #15minutemeals #greekchicken #chickenandrice #florentinecasserole #eatyourveggies #comfortfood #healthymeals #reallifelisa #momlife