Mikaila Emrich Fitness
Build Your Happiest and Highest Self, From The Inside-Out
Lean and Mean Greens
Guests & Wisdom
What I Eat In a Day
Balancing Fun and Food
Raise Your Vibes
Best Self Sunday
Hi, I’m Mikaila!
☀️MONDAY CHECKLIST (for a vibe-raising start to the week!)☀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◽️Get your sweat on… and then your stretch on!🧘🏼♀️ ◽️Eat something colourful and drink water 🍍💦 ◽️Turn a stranger who you see often into a friend ◽️Send a surprise handwritten note to someone (it could be as simple as dropping one in your neighbor’s mailbox!) ✉️ ◽️Look at yourself in the mirror, give yourself a finger snap, and trust that YOU GOT THIS 😎👉🏼👉🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnesswomen #bestself #moveyourbody #beachy #colourfulfood #gratitude #summeriscoming #handstands
🌿CURRENT NUTRITION: SPAIN EDITION🌿 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keeping breakfast relatively simple so that I can be a bit more lenient for the rest of the day. Tasting a new culture is part of the experience and part of the fun! #balance ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Breakfast consisting of a packet of oats (ask for a mug of hot water and simply mix in! Oats from a menu might be cooked in milk or have added sugar), soft boiled eggs (this cooking method has no added oil), and some type of vegetable (Usually tomato) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Looking for a protein at every meal - some of my favourites to order on this trip so far have been salmon and chicken - with something green! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Desserts and local foods as I feel like them ☺️ My stomach is sensitive so eating these in moderation is what makes my body and soul happy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Coming onto 2 weeks without a gym.. I have such appreciation for my time in there!! Very excited to get back into routine 🌞 Body, mind and soul breaks are important too- do your best in the moment, move, and make good food choices! And enjoy the human experience, of course!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #traveleats #fittravel #fitnesswomen #iifym #musclefood #bestself #youvsyou #workoutmotivation #flexibility #mindbodysoul #fitnessfood
COMMENT THE PODCAST THAT GIVES YOU THESE FEELS 🤓 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How incredible that we have access to endless learning and others’ wisdom?! So many experiences to be shared; so many perspectives to be challenged and grown! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @lewishowes School of Greatness and @oprah Soul Searching Conversations are my current favourites! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PODCASTS, MAN. Which one makes you feel the fire?
OPTIMALLY FUELLING YOUR HIKE ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In addition to a great warmup, LISS is a fantastic way to utilize “Active Recovery”, especially on rest days, in activities such as hiking ⛰ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What qualifies LISS? ✅ Heart rate should not exceed 50-60% maximum effort ✅ Exerciser might break a light sweat, but not much more ✅ Should be able to hold a conversation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ LISS uses the aerobic system. ➡️Because this system produces ATP (energy) more slowly than anaerobic exercise, fatty acids are the optimal source of fuel for your body. ➡️HIIT is an example of anaerobic exercise, where energy demand is immediate and simple carbohydrates are preferred because they break down quickly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Nutrition to fuel your LISS:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Homemade coconut chia pudding: 1 tbsp chia seeds + 1 cup unsweetened milk of choice + 1 tbsp unsweetened shredded coconut + 1 dropper full stevia. Stir and store in a jar in the fridge overnight! ✅Frozen PB: Simply spoon 1 tbsp natural PB into muffin cups and freeze overnight! (This would be great pre-hike; 10/10 would not recommend during: will melt all over your bag😅) ✅Veggie omelet with veggies sautéed in coconut/olive oil ✅Avocado on rice cake with poached egg ✅Hard boiled egg ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ALSO I AM IN AWE OF NATURE 🗻 #hiking #liss #mountains #cardio #nutrition #getoutside #moveyourbody #burnfat #activerecovery
🍦HEALTHIEST ICE CREAM CHOICES from an ex-ice cream scooper🍦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m a sucker for ice cream, guys. The gelato flavours in Spain are getting me super hyped for protein ice cream flavour creation back home 😁For now, here are some ice cream tips for #balance in your fitness life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ A kid’s wafer come has about 20 calories. Opt for one of these or a bowl! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ Chunky ice creams (filled with peanut butter cups, cookie dough, or ripples) usually have an additional 30% of the base ice cream’s calories. For example, if a 1/2 cup chocolate serving was 150 calories, the same amount of chocolate peanut butter would be ~195 calories. (150 x 130%) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ Most places will do 1/2 scoops! If you want 2 flavours (aka extra fun 🎉) but not 2 full scoops, this is a great option- I nearly always do this with cookies & cream and vanilla peanut butter! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #icecream #healthychoices #iifym #fitnessfood #traveleats #macros #fitdessert #summervibes
Have not been to a gym in 8 days. Hiking, bodyweight & band exercises in the mountains and yoga have been the norm on the daily! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The result? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅My body feels energized ✅My soul is super happy ✅Can confirm that nature is awesome ✅Feel leaner even though I’m eating a lot ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At home, it’s common to sit. We sit during our commutes, at work/in school, on our way home, and then again if we choose to watch TV. We sit. Often! An average person’s physical activity outside of scheduled activity is low. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹The number of calories you burn in a day = TDEE🔹 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ TDEE = BMR + TEF + NEAT +PA ⠀⠀⠀⠀⠀⠀⠀⠀⠀ TDEE: Total daily energy expenditure (amount of energy used to maintain core physiological function) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➕BMR: Resting Metabolic Rate ➕TEF: Thermic Effect of Food ➕NEAT: Non- Activity Thermogenesis ➕PA: Physical Activity ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When we increase PA, TDEE, total daily energy expenditure (calories burned by the body in a day) increases. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At risk of this becoming a novel, I will say peace for now! ✌🏼May your day be bright and full of good laughs and people 🌞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fittravel #bodyscience #macros #iifymwomen #abs #tdee #moveeveryday #fitnesswomen
Send to Email Address
Your Email Address
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.
bloggers like this: