Category: Coaching

Merry Christmas!

Coaching, Lifestyle

I’m more or less signing off for the holidays, but I wanted to be sure to wish you all a Merry Christmas and Happy Holidays!

It’s important this time of year to embrace the season, time with family and loved ones, time off of work, and time to count our many blessings.

I know I feel so blessed this year for my family and our health. We did contract COVID this year, but thankfully we all remained healthy and more or less felt fine! I lost my taste, and knew I had come in close contact with someone positive with COVID. Otherwise, I would barely have known I had the virus. My family had minor random symptoms, but nothing alarming at all! We would have dismissed every symptom as a minor cold or weariness from life. I’m so thankful!!!

I am VERY aware that this is not the case for everyone. So many (healthy) people are and have suffered greatly from the disease. So I do not take lightly the suffering that many have, are, and will endure. Prayers for those suffering!

This past year I lost both of my grandpas. The passing of these great men has made me especially sentimental and at times emotional this year. They both lived long, full, passionate lives. They were both ready for a better home awaiting them. However, their lives are a loss to those who knew them well.

This time of year is a time for gratitude and reflection. This year especially has a lot for which we can reflect. It was a year like none other. However, as I think back, there was A LOT of good that came from a year of a lot of hard. And for this I am so thankful.

Some questions I like to ask myself at the end of the year as we prepare to begin anew are:

  • What did I do well? (3 things)
  • What would I like to do better? (3 things)

This year I set a goal to get certified in Personal Training. I started in January and finished in August. Despite my kids coming home for school, COVID and quarantine crazy. I accomplished this goal, and for this I’m thankful. I started a coaching business. I have gained a really good client base, and have seen my clients have a ton of success conquering their fitness and nutrition goals. For this I am proud and thankful. Physically I have remained healthy, gotten fitter and stronger than I very thought was possible on my body. For this I am thankful.

What do I need to work on? This coming year I want to focus on pursuing peace. I am a strong-willed woman. I have strong ideas. Although I like a good discussion and can be persuaded, I don’t back down easily. I want to be more diligent in seeking peace in my home. I am GREAT at breaking up arguments and fights between my kids, but I am quick to argue myself (such a hypocrite). Nothing crazy. We don’t have a home of disruption at all. Many would be surprised that I am even writing this. However, there are so many things I could JUST LET GO. Who cares if my husband rarely puts his shoes where they are supposed to go. Who cares if my kids turn every single item of clothes/laundry inside out. Who cares if the dishwasher doesn’t get loaded like I think it should? Who cares? Seek peace and pursue it. This is my goal.

Secondly I want to be diligent with business and coaching growth and development. I am going to continue my education in nutrition and seek to do my fitness coaching as well. I would also love to continue to grow my client base!!!

Thirdly, I want to focus on gratitude. #1 and #3 are hard to quantify. I’m not sure how best to accomplish these, but they are definitely two attributes that I want to pursue and be.

How about you? For what are you thankful for this year? I would love to hear the many blessings in your lives right now as well. I know there is a lot of hard and a lot of sadness, and I don’t want to diminish any of this. But I wish you all a very Merry Christmas and a Happy Holiday season. ❤️

Home Court Advantage

Coaching, Lifestyle

There is definitely an edge that one has, or one’s team has, when at home. You are able to sleep in your own bed, you have people around surrounding you that are cheering for you, you know the court, the elements. Most importantly, you are able to maintain your routine.

As the holidays are upon us, we have parties on random weeknights. We travel to see family. We sleep in random beds. We stay up late and are awoken early. There is an endless array of food. I don’t know a grandparent or parent who doesn’t love to feed and spoil his or her family this time of year.

So how do we manage this without getting grumpy, in a funk, or just overloaded? I don’t know about you – but I love my routine. I love my bed. BUT I love my family more (sometimes my selfishness and attitude don’t reflect this, but ultimately I do!).

So how do I maintain some sort of health and order in the midst of the distractions, lack of routine and noise? I have a few simple tips and tricks that I strive to maintain, giving my body and my mind some consistency that I crave.

1.Hydration

So boring, right? You were probably gearing up for something fun or more interesting, but nope – water. That’s it. 😄 I chuckle because the most obvious is most often the most forgotten. Water is free. Everyone has it. Now I will say that if you are a big water drinker, you know that not all water tastes the same! So if you are going somewhere, and you know you don’t prefer their water, stick a case of water bottles in the back of your vehicle. Grab 5-6 bottles and commit to drinking them over the course of your day or event. Hydration will help your energy, your digestion, your hunger, your cravings for more and more. I could go on and on about the importance of this. If you are tempted to just keep eating because you just want to keep eating – try drinking a glass or two of water. I guarantee you will no longer be tempted because your stomach will be full, and you will feel so much better.

2. Protein

Make sure you get in your protein. For example, if I know our event is going to be a dinner – towards the afternoon or evening, I will be sure to eat high protein foods and drinks the morning and early afternoon before the event. I will save my carbs and fat for the event. The decadent foods and drinks often enjoyed at parties and events are high carbs and high fat. Now I am not saying that I think it’s important to hit your macros perfectly on the day of a party. If you want to, or have big goals, you do you.

However, I have found that if I am fueled well before an event, I am much more likely to be wise in my food and beverage choices. I am much more likely to enjoy myself without overindulging. I know that if I have egg whites, cottage cheese, nonfat greek yogurt, a protein smoothie/bowl, or protein bar before or after the event, I am much better fueled. Therefore, I am more successful at enjoying the true intention of the event (people), rather than gorging my stomach.

Also, I have been known to eat a protein bar while driving to an event because I was already feeling pretty hungry, and I knew that it would be awhile before eating. I have learned that as a mom and also daughter (I know it blesses our mothers when I help them serve), I am typically one of the last to eat. So if I am not ravenous, I am less likely to stare impatiently as everyone methodically makes their way through the food before me. 😉

3. Steps

10,000 steps a day kind of steps. Over the holidays, gyms have different hours and when traveling, exercise or a full-on workout might not be an option. So I try to at least just get in a lot of steps. Take walks with the family. Walking is free and available ANYWHERE and EVERYWHERE. Get outside, walk around the house, help in the kitchen, pick up wrapping paper, be active. You will be happier and feel better.

4. Sleep

When and how you can – try to get some good sleep. This might mean slipping away and taking a short nap, if you can nap. You might have a short night or two, but strive to make sleep a priority on the other nights.

5. Quiet Time

For me quiet time is in the morning (typically before my family is awake). I like to have some water, some aminos, probiotics, and coffee (remember – hydrate 😄). I like to journal, pray, and read my Bible. I typically have a Bible study or some formal study going, but when I travel especially, I love the YouVersion Bible App. If I am thinking ahead, I will download a plan or two. This gives me something to read and walk away with a thought or two from Scripture to hide in my heart. I’m so much better for my people if I can sneak away and have some alone time with God.

If I can’t find a place of quiet in the house, I will sneak away for a run or walk outside (be sure to pack gear for the winter!).

6. Track

There are those meals that are so hard to track. If it’s the event meal – go with it. Be moderate and wise in your choices, take only one plate, and enjoy. Otherwise, the rest of the day, I find it valuable to track my food. This way I know that I am going into the event with adequate protein already consumed and plenty of carbs and fat left for the event.

7. Jump In and Jump Out!

So you’ve got your family Christmas, the day, the meal, the event, whatever it is. So you indulge and enjoy yourself. Now what – keep going and indulging? Don’t. Just don’t. You will be miserable. One meal. One event. One day. Even one weekend will not derail your goals. They just won’t. However, be quick to bounce back into your routine of eating and nutrition. If you can jump back in the very next morning or the very next meal, you can enjoy a meal of indulgence and still feel fantastic! It’s the snowball effect of indulgence that can derail you and make you miserable. So just be quick to jump in and enjoy, but be quick to jump back out, diving back into your normal routine.

Have any questions or tips of your own? I would love to hear them! Please comment below or email me!

Have a wonderful Holiday season and a Merry Christmas! 🤗🎄

How Not To Overindulge Over The Holidays

Coaching, Lifestyle

Ah the holidays. The food. The wine. The family. The friends. The get togethers. The memories. The fun. The laughs.

All of it is so good. All of it can be…dare I say…too much at times?

Want to put me in a scrunchy mood? Get me stuffed and way overfull of too much sugar, fat, indulgence. Too much of all of it just puts me in a funk. When I feel so gross, I am not my best self. I am not my normal high energy, happy to be with my people human .

So just don’t overeat then, right? Andria – just don’t overeat or overindulge, and you will have a spectacular holiday season. It’s just that simple.

Well, it is but then it isn’t. It is HARD to not overindulge in all the deliciousness and merriment! Am I right? Or am I right?

Some of you might be thinking – I don’t understand. I just don’t overindulge. Simple. But many of you are with me. I can feel it.

So what’s the plan. What are we going to do to not overindulge and to give our best to our families and friends?

I have compiled a list of tips that have been beneficial to me in the past. Tips that I preach to my clients. And tips that I have to remind myself of each and every holiday gathering and season. Because even though I might follow these tips and remember these tips for one event. I can fall flat on my face into a pot of mashed potatoes – faster than you can spell potatoes – the very next day at another event.

Tip #1 – Do not go into the meal STARVING.

I have made this mistake one too many times. You think – save up – right? Well, it only leads you to overindulgence. It’s good to be hungry, so you can thoroughly enjoy all the flavors of the meal. However, to be ravenous to the point in which it will lead to overindulge and overeating, this is not beneficial.

Tip #2 – Fill up on high protein, low fat food and drink before the meal or event.

Typically, the food and drink you will want to indulge in will be higher in carbohydrates and fat. So the protein will help you do better to meet your macros and protein intake, helping you to be well-fueled. It will also help you to be healthily hungry but not too hungry beforehand.

Tip #3 – One plate.

This tip and rule is CLUTCH for me. I encourage you to fill up your plate with anything and everything that looks good to you. Try everything slowly. Fill up on the foods that you enjoy the MOST, first! But I feel SOOO much better if I avoid seconds (and thirds).

Tip #4 – Eat Slowly.

Eat slowly. Have a glass of water with you. Drink water. Take lots of conversation breaks. And ENJOY! Remember how long it takes to prepare the food. Appreciate all the work by giving the food and the cook the respect and appreciation they deserve.

Tip #5 – Concentrate on the people!

Isn’t this the reason we are getting together in the first place? Truly!? I think it’s quickly and easily forgotten, but we wouldn’t be having these meals and gatherings if not for the people – family and friends.

One thing my husband and I like to do before a gathering, is to to think through who we are going to be with and think of questions or conversation starters beforehand. This way, when the conversation lags, or we start to get bored, we tap into those forethought questions and starters.

Tip #6 – Stay hydrated.

Drink lots of water beforehand and have a glass of water with you throughout the meal and event. Even if you want to have a glass of wine or other alcoholic beverage, keep drinking water as well.

Tip #7 – Count your blessings. Enjoy and love your people well.

It’s about the people and not the food. So when your eyes continue to drift back to the buffet and you are tempted to go back for more (but are no longer actually hungry), keep those eyes fixed on your people. Talk. Initiate games or activities. Help in the kitchen! Busy yourselves serving and loving people. You will walk away a happier and better version of yourself and will have blessed those you were with in the process. I guarantee you will have fonder memories of the event in keeping with these principals.

Happy Thanksgiving, Everyone! ❤️

Full Day Of Eating

Coaching, Food, Lifestyle

Posting what a full day of eats looked like for me yesterday.

The day started with my usual Built Boost taken with lots of water, probiotics and extra amino acids. During my quiet time there was coffee and LOTS of water!

As I was dressing for my run on the treadmill I sipped on my Built Go gel.

The run was medium today. It felt so hard. My body felt off. When I was done I needed some fuel immediately! Some days are just like this. So I quickly made a protein shake in my blender with a bit of coffee in it, ice and 1st Phorm Vegan Chocolate Mint shake. Along with the shake I had a Pumpkin Cranberry Muffin. Soon after getting ready I had some Pumpkin Frosted Mini Wheats with Unsweetened Almond Milk while sitting down to work at my desk.

About mid-morning I was thinking about dinner. Naturally! 🤣 I have been planning or Wednesday to be Brinner night (Breakfast for Dinner is always a win around here). I was thinking pumpkin waffles sounded good. I have some Bisquik to use up. I like to get dinner prepared as much as I can before. Especially Brinner. While Brinner is the easiest meal ever – it tends to be more of a chaotic meal. Timing the eggs along with the waffles is hard to get right in such a way that we can all sit down at the same time. Anyway, I decided to do up the batter and pop it in the refrigerator for later. If it gets too thick I will simply add a bit more of Unsweetened Almond Milk. In making up the batter I needed to try it for myself, right? So I made myself a couple of waffles for my second (or third? or forth?) breakfast – depends on what all you count as meals. 😉

Pumpkin waffles topped with raspberries and Walden Farms maple syrup.

For lunch I had spinach salad with some maple vinaigrette dressing along with an egg white, Vegan Queso crunchwrap and mini cucumber followed by a bar of JoJo’s Chocolate.

After lunch I had a mug of hot chocolate.

As a mid-day snack, I ate another Pumpkin Cranberry Muffin and two rice cakes topped with Pumpkin Cheesecake American Dream Nut Butter.

After this snack I was still feeling too hungry to wait until dinner, so I made myself a smoothie with half a scoop of 1st Phorm Mint Chip vegan protein powder, a few ounces of Unsweetened Almond Milk and 1/2 tsp of Xanthan Gum.

For dinner, I had an egg scrambled and two Pumpkin Waffles.

Before bed I had intended to eat a Pumpkin Spice Built Bar. I’m obsessed apparently. I know – pumpkin everything. However, I wasn’t hungry. Our dinner was later than we originally planned. So I just had a warm drink of NUUN and Oasis.

Links to Products Eaten

Use fitfoodie10 to receive a discount on Built Bar products and FITFOODIE10 to receive a discount on American Dream Nut Butters.

Favorites Foods to Hit Specific Macros

Coaching, Favorites, Food

Some days getting the right amount of macros into your diet can be tricky. You have a lunch date, or someone brings you a treat and you feel rude turning it down. Whatever the reason or occasion we have those days and interruptions. Some days we can have the best plan, best of intentions, and then something comes up to make our plan suddenly shift.

I think it’s SUPER important to plan and pre plan to hit your macros. However, I believe it’s even MORE important to live life, to pursue friendships and relationships, to bless people, and to create memories. In doing so there will be days when you will be playing “macro tetris” trying to hit your macros. For example, you might get to the end of your day needing to eat 50 grams of carbohydrates, but you have met your fat and protein limits. Or you need 30 grams of protein but no fat or carbohydrate.

It’s nice to have a general knowledge of foods that will help you to meet those macros. I am going to give you some of my personal favorites. I am only listing foods that I actually eat all the time.

Carbohydrates

For carbohydrates I love cereal, bread, rice cakes, rice, fruit (fresh and dried), hot cereals (Cream of Rice or Coco Wheats), poptarts, oatmeal, pasta, popcorn, and pretzels. All of these carbohydrates I have listed are generally low to no fat, and low in protein. Specifically these are some of my favorite products that I consume on the daily.

Pumpkin Pie Pop-tarts are the bomb right now!!! Otherwise, when it’s no longer pumpkin season, brown sugar and strawberry have my heart.

Protein

For sources of protein I love protein powder/shakes, chicken, tuna, salmon, shrimp, turkey/deli meats, low fat cottage cheese, non to low fat greek yogurt, and liquid egg whites.

These two flavors of Premier Protein shakes are YUM! I have also tried the chocolate, and although I love all things chocolate, I do not prefer that flavor of this shake. However, caramel and vanilla are LEGIT.

Fat

For fat sources I ideally like to stick to fats that are mono and polyunsaturated fats rather than trans fat and saturated fat (if I can). I come from high cholesterol genetics, so I try to be careful of these lesser fats. The good sources of fat I like to eat from are EVOO, chia seeds, hemp hearts, pumpkin seeds, nuts, nut butters, and avocado.

Protein and Carbohydrates

How about if you need protein and carbohydrates but little to no fat? Beans are awesome, hummus, peas, protein powders with sweetener or cereal topping, veggie burgers, nonfat milk, quinoa, pastas, sweetened greek yogurt (or plain nonfat greek with cereal topping), and last but not least – Built Bars. Built Bars are fantastic sources of protein and carbohydrate while low in fat (some flavors are lower than others). fitfoodie10 to save on Built Bar.

Built bars are amazing cold, stored in the refrigerator.

Or warmed for 20 seconds. YUM!

Protein and Fats

My favorite sources of protein and fats are bacon, cheese, whole eggs, greek yogurt with fat, nut butter (American Dream Nut Butter especially has a higher amount of protein than regular nut butter), red meat, dairy with fat, and sausage. FITFOODIE10 to save on American Dream Nut Butter.

Carbohydrates and Fat

For carbohydrates and fat (my favorite combination! 😁), my favorites are chocolate, sweet treats or baked goods, pasta with EVOO, oats and nut butter, chia seeds or hemp seeds, nuts and dried fruit.

As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links which won’t change your price but will share some commission.

Tuesday Thoughts

Coaching, Lifestyle

I talk a lot about macros, macro-friendly recipes, macronutrient goals. I go into more depth on what macronutrients are in this former post. However, today I want to dive deeper into how I personally count and track macros and the tools and tricks I use to do so. For starters, I use MyFitnessPal app. This is a super user-friendly app that has a plethora of food and options for tracking all types of foods. I used the regular version for years until I finally did upgrade to the Premium version about a year ago. It makes tracking macros much much easier as you can program your macro goals, and then as you enter your food it will tell you how many macros you have left.

As I take on new clients and walk them through counting macros, a huge step in counting macros is figuring how to track food. At first this process of logging and tracking food can be very time consuming – needless to say trying to calculate and hit macro numbers at the same time! I realize there are many things that I have learned along the way that has helped this process take me maybe five minutes a day. Here are a few things that I have learned that have made the process of logging food and hitting macros a minimal task in my day:

  1. PLAN AHEAD!!!! I know this sounds so hard and unnecessary. Trust me. I tracked my food and macros for months before buying into this – planning and pre-logging. Let me assure you – this will save you SO much time and headache in the end. Typically one eats the same breakfast. or at least one has an idea as to what he or she is going to eat. Log it. If you work outside the home – you either pack a lunch or you know where you will be eating. Log it. Dinner is either planned or you have a general idea of what you will be having. Log it. Stick those meals in your food log the night before. Factor in some snacks to meet your macro goals – and you are done. No more thinking. Sure some days get changed, your packed lunch gets forgotten, a friend calls you last minute to go to lunch. You may have to tweak some things – but tweak and move along. Planning will save you so much!
  2. Use the barcode scanner. So easy! There is a barcode scanner in MFP. Be sure to change the serving sizes if needed. Click and scan. Boom – done.
  3. Use a food scale. This is the easiest and most accurate way to track food. Also, you can use less dishes this way – without having to use measuring tools. Type in the food in the search bar and follow with “g”. This will pull up food in grams. This is the most accurate way to measure your food if you are being really careful. (i.e. “zucchini g”).
  4. Items with the ✅ are the verified listings. This means the nutritional information has been verified. If you see a list of options but one or two listings with the ✅ then go with the verified listing.
  5. Be consistent. Plan. Plan meals for the week so you can copy your entries from one day to the next. And did I say plan?

Decision fatigue is a real thing. I struggle with this in different areas of life – so I love to have one or several aspects of my life in which I can minimize the decisions. What I eat is an area in which I can minimize decisions.

I think you will find there is real freedom in this process of planning and pre-logging. You will find yourself less hungry, less focused on food or what you will eat, less emotional in what you are eating. You will lessen the opportunities and risk to binge, overeat, undereat, become too hungry or too full.

Eat well. Eat with intention. Focus your attention and energy on the things which matter most.

What Are Macros Anyway?

Coaching

I am asked all the time – what are macros? Or what is macro counting? So I’m here for the answer. I could get super technical and science’y, but I think it’s important to break it down into an easily digestible (pun intended) description. 😁

Macros is short for macronutrients. All food is made up of macro and micronutrients. Micronutrients are the vitamins and minerals in food. Macronutrients are the carbohydrates, protein, and fat in foods.

Your body sees all food in terms of its macronutrients – fat, carbohydrate and protein. Each of these macronutrients gives the body a unique form of fuel.

The overall concept and goal of macro counting is to eat in such a way to fuel the body optimally for health and performance. The amounts and combinations of macronutrients can be manipulated to each unique individual and body type to achieve personal goals. Want to lose body fat? You can manipulate your amounts to achieve body fat loss. Want to gain more muscle? Again, macros can be adjusted to achieve this goal.

You might be thinking why would I need to track macronutrients – why not just calories in and calories out? Allow me to answer your question with a question. Have you ever done that – tracked calories in and calories out? If so, how did that work for you? Did you have energy? Did you in fact lose fat without losing muscle (which you definitely don’t want to happen for your metabolism and resting metabolism)? Were you able to maintain calorie tracking and/or the results longterm?

I can say that by personal experience, I had MANY dieting cycles of calorie tracking and restricting. Each time I would lose a FEW pounds, but the scales would stall. My metabolism tanked along with my strength, energy and mood. I actually got to a point that when I would restrict, I wouldn’t even lose simply because my metabolism was jacked.

If your goal is fat loss then let me encourage you to have a hard look at macro counting. Even while in a deficit (when you are burning more calories than eating), you will be eating more protein and better macronutrients to support your strength, muscle and metabolism without sending all three to the tanker.

Then, after you have been in a deficit cycle for a specific amount of time you will begin add more macros to your diet to rev your metabolism and muscle strength back up – which sends your energy and performance through the roof. Not to mention, your body composition will change – in all the right ways. It’s a beautiful and very effective system.

Want to know more? Have any questions? Please shoot me an email or DM on Instagram. I would love to answer any questions or discuss any thoughts you might have.

About Me

Coaching

My name is Andria Sprunger. This blog is inspired by my love for health and fitness. I have a passion for food and food creation. The kitchen is a place where I feel creative and inspired to create. I love to take an ingredient or a recipe and create my own spin on a food or meal. Thankfully my family is fairly flexible and willing to try MOST of what I put in front them.

I grew up in an active home. My mom always exercised (Jane Fonda anyone?). As a result of her example, exercise and fitness were something that I started to do as well. We were an active family taking part in sports, water sports, etc. I picked up running in high school. Running quickly became a time of mental reflection and an emotional outlet for me.

I have continued to pursue exercise and fitness, knowing that my mind needs it as much as my heart and body. I need the physical outlet. However, I have not always have the diet component down. I have struggled with overeating, under-eating, obsessive dieting, trying ALL the diets.

Several years ago, summer of 2017, I was fed up. I was gaining weight and struggling to dial in my fueling and nutrition. I was under-eating, then overeating, feeling low energy, and working out like crazy, trying desperately to reverse the upward trend of the scale and fat accumulation. The scales were consistently climbing as my clothes were getting tighter.

A dear friend introduced me to macro-nutrition and how I might benefit from this approach to guide my fueling. The coach that I chose to help me figure out my macro goals, specifically focused on fueling to enhance performance.

I learned quickly that eating to fuel and perform well is life-giving. As a busy mom of 3, not only do I really enjoy fitness and want to have great workouts, but my life requires a great deal of strength and energy as well! Can you relate?

I have loved the approach to counting macros. My body feels so good while fueling with the appropriate macros and calories for me. I have since shed 20 pounds and maintain that weight loss all while adjusting my macros according to my metabolic needs. When the body is healthy and happy, it is your greatest ally and partner in living the best life you were created to live.

Want to know how this might look for you? Please reach out to me. Send me an email or message me. I would love to dive into this further and individualize this to you.