Aubrey Lanee Fitness

Macronutrients are freedom from tracking your calories, figuring out caloric deficits and complicating the most important aspect of your fitness journey.

Tracking macronutrients gives you much needed flexibility when it comes to what you eat.

Macronutrients are simply protein, fats and carbs.

How do you find macros? Check your food labels on your food, snacks and even nutrition labels from restaurants.

When you complete a macronutrient calculator, you will be given protein, fats and carbs based on the goal you set. If you are given 100 grams of protein, you’ll learn that a chicken breast is around 40 grams of protein. You’ll learn that a protein shake is around 25 grams of protein, added milk is 5 grams of protein, which leaves you with 30 grams of protein left to reach your goal.

This is how you would coordinate your meals versus tracking every single calorie. This is also the simplest way to reach your fitness goals without complicating the process of diet.

I’ve added the link to my favorite macronutrient calculator in my bio, so if you are trying to figure out what direction to go in, it is worth a try to see what your macros are for your goals!

There are easy ways to get the protein you need- especially on a budget!

If you are using macronutrients as guidance to reach your fitness goals, seeing numbers like 50 grams or 100 grams of protein can feel confusing and discouraging.

Here are a few tips to get an adequate amount of protein:
🐟Pick 2-3 protein sources for the week! I usually choose ground turkey, tuna and my protein shake.
🐟Pre-plan your meals by writing them down before you grocery shop. Since I chose ground turkey and tuna as my big protein items, I know I will be making tuna casserole, tuna salad, turkey burgers, and using ground turkey for a homemade chipotle bowl.
🐟Scan these meals into MyFitnessPal to see how much protein is in each. If you’re making 1 chicken breast as the protein source of your meal, scan the barcode, see the protein (around 30-40 grams) and then do the rest for the rest of your food. This will help you visually see how much protein is in each item.

🥜 Using macronutrients as a form of guidance can benefit your health and fitness journey! Here are the macronutrients for one serving of pistachios.

Why is this important?
Reaching your fitness goals includes understanding what you eat and empowering yourself to know how much and what to eat to reach your goals.

Being aware of the macronutrients in the foods you eat daily helps you by giving you insight of what your body needs, in addition to being ahead of the curve when you need to make tweaks to your routine to reach your goals.

Begin becoming more aware of macronutrients by simply glancing at the nutrition label of foods you eat to become more enlightened and empowered on what steps to take next.

🍑How many of these exercises have you added into your leg day?

Establishing a leg day routine is not only exciting, but is a great start to leg and glute growth.

Here are tips to creating an efficient leg day workout:
✨Write down the exercises you like and want to do for your leg day.
✨Practice these without any added weight and learn the form for the exercises.
✨Decide what sets and reps you’d like to do for your workout and how long you’d like to lift.
✨Remember to allow yourself to recover!

What is your favorite leg day exercise?

Needing to find carbs that align with your diet and your budget? Check out this list of Cost Friendly Carbohydrates.

Carbs definitely get a bad rep when it comes to health- but they don’t have to.

A part of the mindset shift to achieving contentment and happiness with where you are physically is having a balance.

Find what carbs not only work for you, but ones you enjoy as well.

The fun part about carbohydrates is that if you aim more towards complex carbs (whole grains, legumes, quinoa, pasta, potatoes, oatmeal), they tend to work for your goals versus against you.

What are your favorite carbs?🍕

Figuring out your own formula to cardio is the cheat code that will lead you to not only enjoying cardio, but to reaching your goals!

I always say “Do the cardio you enjoy!” When you do the cardio you actually like, you are positively reinforcing yourself which pushes you towards making great decisions and reaching your goals.

Here are a few cardio tips:
💦 Try different cardio machines, videos, group fitness classes, and intervals! Try them all until you find one that you like.
💦 Set a time limit! I personally set a 30 minute time limit for cardio and that works for me (busy life with a 2 year old!) By creating a time limit for cardio, I know exactly what to expect and positively reinforce my cardio routine!

What is your favorite kind of cardio these days? Let me know below!

The 🔑 To Losing Stomach Fat!

Losing stomach fat is one of the most common questions I get as a personal trainer. I know how frustrating having extra fat that just won’t seem to go away is. Know that it can be done! Small, actionable steps are usually better than fast, unrealistic steps.

I have helped clients lose stomach fat and be where they want to be- and I have done the same myself postpartum! It can be done.

Swipe through this post to see steps you can make today.

Check out the freebies on my profile link for fat loss tips! I’ve included step by step, in-depth tips, so grab that in my bio (it’s free!)😊

Who said cardio had to be dreadful?

Do yourself a favor by only doing cardio you enjoy.

Don’t have a type of cardio in mind? Start trying different things! Try spin class, try the elliptical, try the stairs. Try a walk at the park, then jog, then walk again (intervals). Try as many different things as you can, figure out what you enjoy, and start with 15 minutes. The next time you do cardio, add 5 minutes. Then 5 minutes more.

Try different things, find out what you like, build up from there with baby steps, and get moving! You can do it!

Let me know what your favorite type of cardio is!

🍑 You can grow your glutes! It is so possible- with anything fitness related, you have to have an intentional plan on how to reach your goals. Swipe to read some of my top tips to glute growth!

What is your favorite glute workout?

Believe it or not, being in the beginning stages of your fitness goals is one of the best times!

Setting a goal and achieving it not only boosts your self esteem, but betters your health long term.

Swipe through this post to read my top tips for beginners 🧘🏾‍♀️

What was your favorite thing about starting your fitness journey? Sound off below ⬇️

Imagine knowing exactly what to buy at the grocery store.

You’re walking in, with a list, buying the things you need that align with your workouts. There is a way to do this!

Leaving our diets and grocery shopping up to ourselves can be overwhelming- especially when you have a specific body goal.

I have a free guide (first link on my profile!) that takes you through how to create your own grocery list, focusing on protein, and small steps you can take to achieve the goal of knowing what to buy when you’re at the store for your goals. www.aubreylaneefitness.com/plans

What are your biggest problems when it comes to grocery shopping?👇

Figuring out what kind of cardio to do will be super helpful to your fitness goals.

There are two types of cardio: steady state and high intensity interval training.

We have more flexibility with cardio than we think. You can do both kinds of cardio or do one or the other.

You will have success when you figure out what you actually enjoy doing- then figure out how to make small tweaks to the amount, frequency, and align it with your diet and how you want your body to look.

to read more!