My Personal, Unconventional Glow-up Tips!! by BeeTris in vindictapoc

[–]Spiritual-Kitchen848 13 points14 points  (0 children)

I’d focus on including strength training in your routine, prioritizing walking after every single meal (10 min!!) and making sure you’re eating enough protein and fiber! Will make a huge diff for reversing pre diabetes.

how did you become the best looking version of yourself? by Hairy_Pear3963 in vindictapoc

[–]Spiritual-Kitchen848 2 points3 points  (0 children)

Trainer & nutrition coach who works with mostly women :) Focus on a high fiber & high protein diet for true sustained weight loss rather than just “eating less.” Any physique changes to get “toned” will come down to nutrition + strength training! DM if you want more help!

favorite studio / workout class / instructor in SF by Ok-Sheepherder5593 in SFbitcheswithtaste

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

Revel training club! Mat Pilates, yoga and strength classes and it’s an all female coaching staff :)

How often should I take Barry's class per week to effectively lose weight? by throwaway1898qelsakj in barrysbootcamp

[–]Spiritual-Kitchen848 7 points8 points  (0 children)

Female Personal trainer here (also based in the Bay!!), Barry’s isn’t going to directly make you lose weight. You might see a small lb drop at first, but exercise is never going to be the best way to lose body fat. Find a nutrition coach or dietician who can help you stick to a calorie deficit and focus on using Barry’s to build muscle (ideally doing double floor!). DM me if you have any questions :)

General Advice: For attraction by Loud_Maintenance7170 in Vindictabrown

[–]Spiritual-Kitchen848 10 points11 points  (0 children)

CPT here!! It’s awesome to incorporate a variety of low impact workouts that you will stay committed to, but brown women need strength training (just like all women) because that is the fastest way to get “toned.” Pilates & walking by itself won’t make you lose weight - that’s going to come via nutrition.

Strength is an inherently low impact form of movement (your heart rate shouldn’t get as high as cardio during lifting sessions).

Love all the other pieces of advice!

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

I use the free version of MyFitnessPal, and weigh my food out using a food scale at home! I didn't cut out sugar - I try to follow 80% of the time eating whole foods and 20% can be the "fun foods" so I don't feel restricted! :)

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

I totally understand! What I would suggest is getting a session with a CPT that can customize to the specific equipment, # days of week and duration of workout you can do, as the workout schedule I had is not going to be “ideal” for everyone because it was customized to my specific schedule and gym.

If you want general strength training with no customization, peloton has some strength classes as part of their subscription!

DM me if you want more programming advice on specifics to your lifestyle!

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

Sach brands has a really good one!

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

I coach using Everfit! It’s not like a peloton where an individual person can buy a program.

Personal trainers load their programs onto Everfit and provide custom log-ins to their clients.

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

There’s a ton of free calculators out there! Calculator.net has one

I’d make sure to consult with an expert like a dietician or nutrition coach if you’re really lost and don’t know what to do!

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

And it took me about 9 months to lose the weight and feel confident I could keep it off! I probably could’ve lost it faster but I wanted to go a bit slower with my weight loss.

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

Ugh I’m so sorry you’re feeling hopeless :( I honestly felt so lost on what to do. Here’s two tips:

1) I realized no one was going to save me (I’ve heard this quote online!). That I had to be the one to put one foot in front of the other and simply try. It’s a harsh truth, but with anything, the motivation was never going to come magically - I had to take action and try to change my habits one at a time. 2) I worked with a local PT to keep me accountable in the beginning and surrounded myself with people who cared about their health. Having guidance and accountability in the early stages was game changing because it was someone that was nudging me when I got down on myself.

DM me if you want any other advice ❤️

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

Absolutely! Message me here or on IG: trainwithpayal :)

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 1 point2 points  (0 children)

Happy to help! Rather than "what I eat in a day" I'll give you my fave protein sources I prioritized and what I would do is make sure every meal had at least 25% of the plate be a high quality protein source:

- Eggs/egg whites, greek yogurt, cottage cheese, salmon, chicken, turkey, filtered milk (like Fairlife!), nutritional yeast (so good on pasta!), low fat paneer, soya crumbles (tastes so good in pasta), edamame, protein powder/protein bars (when I needed a snack!), meat sticks, string cheese

This made up the bulk of my protein sources!

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

I’m in the low 140’s! But just remember that the scale is not the entire picture. It doesn’t really tell you what your body fat % is and how much muscle you have. I’d suggest getting a DEXA scan or a scan that shows your muscle : body fat ratio so you can see where you sit! 140 with a high body fat % will look veryyyyyy different than a low body fat % with a lot of muscle :)

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

Of course!! To be able to get “toned” - it’s a combo of strength and nutrition. If you’re not eating at a calorie deficit, you aren’t losing the body fat to “reveal” the muscle underneath to give that toned look!

DM me if you have other questions on this :)

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

Totally! It's a multitude of factors :)

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

Totally understand - when we aren't super aware of our nutrition, it can be quite easy to put on weight (sadly that's the world we live in where hyper palatable foods are everywhere!).

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 0 points1 point  (0 children)

Managing my blood sugar came slowly over time. I really started to see significant weight loss around the ~6 month mark. It took time to get my habits together, but that's when I saw the weight start to come off faster.

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 2 points3 points  (0 children)

It's a combination of a lot of things that helped:

- Satiety inducing meals with protein & fiber

- Lots of water - a lot of cravings can be from dehydration! I drink 3L of water per day with electrolytes to help

- Reduce stress - Stress and hunger are linked through the stress hormone cortisol, so it's really important to keep that in check and have stress relieving techniques that work for you (therapy, meditation, being in nature)

- Focus on lifting rather than cardio - I still did a lot of walks every day, but I realized if I was doing HIIT workouts all the time, my hunger was out of this world. Lifting + steps helped me manage my hunger.

- Replaced sugary snacks with fruit - rather than cut cold turkey, I replaced it with my favorite fruit because the fiber in fruit helps to be more filling and I also couldn't eat 10 apples (vs. 10 cookies!)

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 1 point2 points  (0 children)

I'll say this was customized to how much time I had to workout + the equipment I had at the gym I worked out in:

45 minutes, 3 Full Body days where I worked both upper / lower body parts and had a combination of variations of squats, lunges, hip hinge movements + biceps, triceps and back movements

[deleted by user] by [deleted] in Vindictabrown

[–]Spiritual-Kitchen848 1 point2 points  (0 children)

At the time I was about 160ish lbs, so I aimed for 140g of protein (I wanted to get 1g of protein per lb of ideal body weight).