In short, yes. 

The number one suggestion I have in terms of supps and vitamins is to be aware.  The number one thing you do not want to do is spend money that you don't need to be spending right??  I know most of us would rather use that extra mula for a lil bit of fun here and there.  

I will post a blog on and vlog on what supps/vitamins I am taking,where I get them all, and why I take them! 


How are you supposed to know if you need them? 

1. Be mindful of your dietary habits and choices.  This is the less expensive way to get an idea of what your diet could be lacking in.  You may not eat many fruits and vegetables and could be lacking in those vital nutrients.  I know that I do not eat a ton of fruit because of its sugar content, but I know how much we need it which is why I take vitamins and supplements to fuel my body with what it needs that I am not already giving it.  I also know that being allergic (or so I think) to fish, it is important I get my Omega 3 fatty acids through more than just eggs! I take a supp for that, (ps test diff ones out, I could not stand some of the fish pills because I would burp and it would be like I just ate fish, TMI? just trying to give you a warning!) 
2. You may think you have a balanced diet, and maybe you do, but then again, how much do you really know about what you are taking in?  If you have the ability to go to the doctor and get a blood test to figure out what you need then I recommend you do so!  I once had blood work for different reasons and found that I am low in iron, so I bought some iron supps! 
3. If you start feeling a certain way like groggy, overtired, fatigued, joint pain, etc your body could be trying to communicate that it needs a little help.  

What happens if you take supps/vitamins you do not need? 
       There are certain vitamins that can actually do damage to your body when they are in excess. Especially, A, D, E, and Iron.  This is why I think it is important to consult with your doctor or really look closely at your consistent dietary habits for holes or excess. 

What should I be taking? 
       Like I mentioned, it all comes down to your dietary needs.  Best way to know what you need is through a health professional who can run tests for you.  When you know or have an idea of what your diet is lacking then you can supplement your diet with the proper nutrients...IF they are proper...hmm?  Make sure you know and research the chemical makeup, preparation, and affects/reactions with the human body.  My dad is really good about his supplement research and once recommended to me to look at the ingredient(s) and then research each individual ingredient (this is more standard for a supplement rather than a vitamin) but still important!  Also try to find a company/distributor you trust.         
'Manufacturers are also responsible for the product’s purity, and they must accurately list ingredients and their amounts. But there’s no regulatory agency that makes sure that labels match what’s in the bottles. You risk getting less, or sometimes more, of the listed ingredients. All of the ingredients may not even be listed.''



#1 Recommendation: 
      Consult with your doctor or dietitian.  There is a lot to learn and know behind each individual vitamin and supplement.  You really must consider your options and ask your doctor to tell you a bit about them all.  Keep in mind some may even have reverse affects when mixed or could negate each other when taken together.  Smartest thing to do is ask your doctor what is going on in that lil round pill or chewable before you take them willy nilly.  

Now it is up to you, get in the gym and mix it up.  You need to do all types of training for the best results.  Variation within a consistent routine plan and program is good and keeps your muscles, mind, and body guessing. Hit the weight room and throw in some High Intensity Interval Training! You will not regret it and your body will thank you for it!

In the world of fitness there's a ton of different ways to eat, train, think, and look I always say do what works best for you and that you can stick with.

My decision to do clean eating over if it fits your macro eating was pretty simple:

1. I didn't know about iifym at the time I began my journey

2. When I found out about it it just didn't sit well with me

I can grasp the concept simply that our body really doesn't know the difference between an apple and an Oreo in the grand scheme of things but I couldn't grasp the idea of filling my body with crappy, man made, chemically produced food.

Of course I love me some Oreos and would way rather munch on those than an apple but I know my body and I know it would make me feel like crap.

iifym is basically eating anything as long as it "fits your macros". Macros being proteins, carbs, and fats. So if you can have 140 grams of carbs a day then iifym would allow you to get that however you choose; donuts anyone?

Clean eating on the other hand would mean getting that amount of carbs through healthier carb choices; anyone up for some sweet potatoes?

Alright so I know iifym sounds extremely intriguing and tempting. There have been many times when I've thought wow I could just eat like complete sh** and still make lean gains, maybe I should. But then I think about my fitness journey and why I started.

I wanted to accelerate my athleticism past where it already was, aesthetically be more pleasing to the eye and feel comfortable in my skin, be healthier and make better decisions when eating. I cannot feel comfortable in my skin if I'm filled with cookies (my fav) and how is having tons of sugary good Yums making better decisions?? It's not..

I have nothing against iifym because I know it is exactly what people need sometimes, the body doesn't know the difference (a macro is a macro), and it allows people to indulge with flexible dieting, plus the results can be insane!!

However, my choice was and is based on the fact that I feel better in many aspects of life. Mentally, I feel accomplished and disciplined with my self control and ability to stick to my meals while still getting what I need. My body feels much more energized and fulfilled rather than craving more, being sluggish, or feeling bloated/full. My skin is much happier, my eyes have much more spark and my mood is wayyyyyyy more tolerable. And I honestly feel like In the long run I will be much better off than if I had lived off of the man made goodies.

This is my personal choice and everyone needs to do what's best for them. I indulge in a cheat day or a cheat meal once a week most of the time to be sure I can have a lil more sweetness or saltiness to withstand my cravings for the following week. When I don't allow myself to cheat I will crave more, my mood lowers, my self control is in question, and I am mentally not on track. Plus cheat meals are perfect for increasing leptin levels (the fat burning hormone) which I will talk more about in another blog post!

Basically I have nothing against flexible dieting if you're doing it for you and its propelling you forward towards your fitness goals. Like all things in health and wellness, do it for yourself, do what works for you, and do it 100%.

:)

Body image can be a real struggle for everyone. I've learned that I am not always the nicest or the most forgiving when it comes to how I see myself in a mirror. Overtime I have developed the constant desire to become better and always strive for more and allow greatness to consume me. With that I have found I will never be truly truly satisfied. I look in the mirror sometimes and I'm like okay no this is horrible I haven't changed at all I look terrible I feel gross and just hating on myself. But then there are other times when I'm feelin good and I look in the mirror and I have a ton of confidence whether it be from the gym pump I'm getting or looking back and thinkin of where I used to be. I get excited about little things because I should. We all deserve to love our bodies. And as hard as it is to do that everyday. It shouldn't be so weird when someone actually embraces their image and says "you know what I'm lookin good" or "I'm feelin great today". It is more of an issue to me that we cannot except the confidence some exude because we are so fixated as a society on focusing on what we need to change. Like I mentioned its hard and I am guilty of constant self hate and dissatisfaction upon seeing my body. But I am also guilty of feelin good and like I can take on anything life throws at me. I remember that it's not all about how you look it's about how you feel and what you are capable of. I know my strengths and I know they are so much more powerful than my weaknesses or my tendencies to judge myself like I'm never good enough or never will be when in fact I know I am and I accept that I want to be better everyday while still appreciating my accomplishments. One should not consider someone with confidence posting a picture of the human body (which we've all seen and have so it doesn't have to be sexualized unless you allow it to be) stranger than someone who is constantly doubting and hating themselves. Come one people, it's like no ones thoughts are enough. Either someone is too confident or too hard on themselves yet neither end of the spectrum is ever accepted. So how will we ever make progress or see changes in how people see themselves if we discourage both behaviors. Promoting self love is important but it does no good if you turn around and hate on people who exude it. Let's be real here, this world is never going to fully accept anything besides life and death so live your life and be happy in your skin because you've earned it and because it can do so much for you. If you're not where you want to be the beautiful thing is, you can change, and it's up to you to do so.

Recipe:

1 banana (frozen or not)

Ice cubes

Milk or water

Protein scoop of choice (I used mint chocolate chip)

Freeze

TASTES JUST LIKE IT. NEED THIS IN YOUR LIFE especially if you're Gavin cravings!

Also try a chocolate banana pb ice cream

chocolate PB2

Ice

Banana

Freeze