Perfectly Imperfect Health and Beauty

How many workouts should I do per week?
You can ask 10 people this question and get 10 different answers.

My answer is simple- for general health- its the number you can consistently stick with... let me explain

You don't have to train 5/6 days a week. You don't have to train 1hr/day.

I find that 3-4 strength sessions/ week and a daily step goal works pretty well for me for maintenance. Everybody is different and what works for you may be different.

You should incorporate some type of strength training and some type of intentional movement.

What you do need to do is find something that you can do on a somewhat regular basis and stick with it consistently.

Now- if you have a specific goal you are working toward the answer will be a little different... your workout time and effort should align with your goal. A weight loss phase may include more intense workouts and extra cardio. A build phase may include more focus on strength training.

Make sense?

How many days a week do you workout?

PROTEIN IS SO IMPORTANT.
NO I will not stop talking about it. lol

You should be focusing on protein no matter what your goal. Especially as you get older... You need even more protein!

OK so now that I have your attention- how much?

If you have no idea how much protein you are eating per day, start with a goal of 100 grams per day.

You can use these sliding scales to find and work your way up to what works for you:
.7-1 gram/lb of your body weight
1-1.2g/lb of goal weight
1-1.5 g/lb of lean body weight

Any of the above will get you in a good range. Keep in mind the recommended daily allowance for protein hasn't yet caught up with the research. It is still on the low end. For most people, more protein is safe and healthy.

If you have kidney disease, talk to your doctor before changing your protein intake as that could be harmful for you.

I think I originally heard this on a podcast and I was shocked by it so I jotted it down on a random paper in my office. This is the ultimate motivation hack- for increasing motivation or getting it back once you've lost it...

If you are feeling pumped up and motivated about your goal- spend 1-2 minutes visualizing achieving that goal. Science says this makes your performance toward the goal better.

If its one of those days where you just aren't feeling it, and you are not motivated... spend 1-2 minutes visualizing failing at your goal. According to science that will be enough to help get you in gear to pursue your goal once again.

it works!!!
Will you try it??
Give it a shot on your current goals and let me know how it goes!! 👇

Macros is short for macronutrients.
The macronutrients we track are Protein, Carbohydrate and Fat.
Macros do NOT trump calories.
Calories still count.

Macronutrients have calorie values.
Protein 4 cal/g
Carb 4 cal/g
Fat 9 cal/g

When figuring out how much you should eat, start with your protein.
1-1.2g ideal bodyweight

If you are a woman and you want to weight 140 pounds- shoot for 140 -170g of protein (this will be a lot if you are not used to higher protein. start with a goal of 100g and work your way up from there.

If you want to lose weight you will need to determine your current maintenance calories so you can put yourself into a deficit. If you have been dieting a long time- don't worry about this right now. Just focus on tweaking your eating habits (add protein, fruits and veggies) and let your metabolism stabilize before you go cutting calories again.

For the purposes of this example lets say the woman has a goal of 140.
She has determined her maintenance calories to be 2200
She wants to lose a pound a week.

So we set her target at 1701
protein 150 (600 calories)

Unless you are training for something specific carbs and fat can largely be left to your personal preference. I prefer an even balanced split as this way of eating is the most sustainable long term.

That would look something like this:

Carbs: 138 (552)
Fat: 61 (549)

Tracking your macros and especially protein, along with strength training or muscle building activities can make a huge difference in the way you look after a fat loss phase.

Was this helpful?
Let me know what questions you have 👇

It's as easy as paint by numbers
it takes 10 minutes.
And it looks good!

It's like a real-life beauty filter for your face 😍

Message me or leave a comment below to get your custom color match

Do you want to look better?
Eating 1200 calories and killing yourself on the cardio machines is NOT the vibe- you are literally spinning your wheels.

Start Here 👇

INCREASE YOUR PROTEIN INTAKE!
Did you know that we need MORE protein as we age?

But How Much?! There are many opinions on this but 20-50g/meal is a good goal.
Daily intake should be at a minimum 100 grams.
Ideally 1-1.5g/lb of ideal bodyweight

Here are just a few of the MANY reasons you need more protein in your diet:
Protein helps you feel full longer
Protein helps reduce cravings
Protein can help you maintain your weight loss
Protein boosts metabolism
Protein is essential for muscle growth and repair
MORE muscles and LESS Fat is what will ultimately make you look better

Save this post for reference and follow for more tips to help you reach your goals.

Frustrated by Dieting?!

tell me if this sounds familiar...
you do a diet...
you lose a little weight ...
and then you gain it back...
maybe even a few extra lbs...
you try another new diet... you reduce calories, add activity, maybe even take a pill, shot or eliminate an entire food group...
you lose weight, fast!
you are excited...
and then ...
Once you reach your goal ... you go back to living as you did before.
The weight creeps back on... ugh frustration

So, what to do?
To maintain weight loss permanently, you need to adopt SOME lifestyle changes permanently.
This is why crazy crash diets are not successful long term... you need to make sustainable changes

You need to create a sustainable lifestyle... THE ANSWER IS MORE THAN JUST ANOTHER “DIET”

Sustainable change requires sustainable changes
Results come incrementally over time
Consistency will win over speed/perfection
Did you find this helpful? Like, Save, Share
Want help w/your goals? Message me!

🏖

I'm not wearing foundation or concealer in this picture!

Summer is a busy time for me. Working mama's with kids going in all directions, do ya feel me?!

I can whip this look together in minutes, and I love it.

I'll post the whole unedited in my stories later today. Reel to follow eventually 😝

Here's a quickie rundown:
After sunscreen, I did a little contour on cheekbones forehead and under jawline. Then I did an upside down U of bronzer mixes with glow illuminator. I added a tiny bit of Bella bronzer on my eyelids. I added baby watermelon blush on cheekbones and honey illuminator on top. I blended that out and then color corrected with demi colors. I only used 3 colors for my whole face and I only used the product where I had color to correct. (Unde eyes nose and chin)

And that's it!
I added lip Gloss mascara and I'm done!

If I weren't explaining myself, I could do this all in 3-5 minutes.

I am grateful to have the tools to feel just a little put together on days when all I have are minutes.

I know you are curious ... keep watching. I got you 💋

Ps if anyone knows a trick to not looking terrified in pictures please tell me! I always look so crazy 🤪 😝😝😝

I'm super pumped for this! I will be buying a few buff brushes and brow wax and eyeshadows. What about you? Need to stock up on anything?

Before and after. My bestie is beautiful regardless but dang look at this 😍

Obsessed ❤️✨️

I was so sad that Ever Red was going to be gone but ... I want all of these!

https://www.instagram.com/reel/ClSp5AIr9dO/?igshid=YmMyMTA2M2Y=

Sara | Consistency > Perfection on Instagram: "Here is a quick and dirty example of how I can apply a full face of makeup with contour in less than 10 minutes. I used one palette and two brushes. It can be done with only one brush. I've even done... Sara | Consistency > Perfection shared a post on Instagram: "Here is a quick and dirty example of how I can apply a full face of makeup with contour in less than 10 minutes. I used one palette and two brushes. It can be done with only one brush. I've even done my makeup in my car a few times. It's s...

I LOVE playing with makeup.. that is no secret.

There's this one brand that has been blowing up on my feed... I have been quietly watching a few artists over the last year or so and I finally decided to give it a try. It has turned into a little bit of an obsession.

As I've gotten older my biggest problems have been texture, fine lines and color correction (redness and dark spots) I've spent THOUSANDS trying to fix/cover every little imperfection.

I never believed that I could get it all from one place/line of products. And to be clear I still have an extensive skincare routine but ALL my makeup comes from one compact. Wtf. Too good to be true? I thought so too. Now I want to shout it from the rooftops. You have to try it!

Its called Seint- have you heard about it? Message me if you want more info or have questions. I'd love to color match you! It's made such a huge difference for me.