Name: Playbook - Hannah Bower - Week 1 Mindset: Macros or Intuitive Eating?
Uploaded: 2024-03-05T14:19:43.689Z
Duration: PTnullM
Description: Week 1 Mindset: Macros or Intuitive Eating?

Finally getting to these videos! Great information

Delaney

I am really looking forward to the discussion on intuitive and tracking. I’ve previously had an unhealthy relationship with ship with macro tracking so I’m excited to see how I can use my knowledge to support intuitive eating.

Ashley

Loved this! I have been struggling with trying to decide. I do have specific goals but also, the thought of tracking is agonizing to me. I think I’ll stick with intuitive eating and track only my protein and fiber as Ana ma mentioned. 
I’m not in the head space or even physical space to learn the in-and outs-of macro tracking right now but maybe in the future. I’ve done it once in the past (was on a good meal plan) but the thought of prepping meals with a toddler is intimidating.

Olivia

Thank you for this! I haven’t ever thought of just doing a food journal to keep track of what I’m eating throughout the day! This is a great idea ☺️

Lexi Lou Williams

This was such a great reminder for the new year

Caroline

I really like this. Will try my best to be more conscious and write a food journal 🙌🏻

Eugenia

I am usually an intuitive eater but sometimes I think that allows me a lot of room. I have been back and forth with macros so I'm not sure what this year will bring me.

Caitlin

I plan to track macros this time. I've always done more intuitive eating, but I feel tracking may be a good route to fully see and become aware of my intake and how it affects the way I feel.

Lexie

Love this, I am sticking with intuitive eating this go around. I have tracked macros for years and seeing the number is still limiting/obsessive to me, but because I’ve tracked so long I feel like I can eyeball and estimate most of my meals!  One of my goals this year is to limit my mindless snacking 😬 and my emotional eating. Small steps and I can get there!

Brittney Howell

I am using the my fitness app. I’ve used that for a couple years now but really starting to understand the balance of fat, carbs and macros. I especially like how it shows everything especially my fiber so yes I agree being aware is great!

Renee Barker

Thank you!! Im looking forward to tracking. Can you help me calculate how much i should be tracking? I will start with writing down what i eat this week.😊

Samantha S Cathers

Thank you! I’m excited for this journey!

Week 1 Macros vs Intuitive Eating

One of the biggest questions I hear being asked is - should I track my macros or should I try intuitive eating? There is a lot of fear and resistance when it comes to both. In this video, I am breaking down both topics so that you can feel into which one you might want to challenge yourself with over the next 8 weeks.

Remember, there is no one best way to approach food, just as there is not a bad way to do it. All approaches and tools have the same baseline - awareness, mindfulness, and listening to your body. Here I am taking you through what can you focus on over the next couple of weeks with each approach to step away from restriction and use either tool as an empowered one. 

Actions for this week:
* What approach feels more suitable and doable for you and your goals? 
* How will you create awareness around your current nutrition? 

If you have any specific questions, ask them below!

Week 1 Mindset: Macros or Intuitive Eating?

I’m enjoying this challenge, it is sustainable, and I’ve been able to modify to super light for injuries I’ve been dealing with, and the community has been great and supportive! I love what you’re doing. Thank you for the great workout, the mobility, the warm-ups and everything!

Janine Ducharme

I’m excited! I’m joining a month after but this February will be great to kick off the ignite challenge!!!

Nash

I adore you and your passion for building community.

Ange

Ignite Intro

This was a huge relief to listen to, and answered all of my questions about needing to complete all the exercises on time before the deadline or what is required to complete the challenge. Thanks for making it so clear!

I was doing the foundational fitness program and loved it. This one looks so fun though I had to switch!

Morgan

Dominique

Ignite Common Questions

Jillian

Great! Love this. My goal is to eat when I’m hungry. Seems simple and I’ll build on this later by making intentionally healthier choices. Lately I either don’t eat when I’m hungry and then eat whatever is quickest or just eat out of boredom. Being mindful of my hunger cues will go a long way.

Chen

My one promise to myself is I won’t track what I’m eating. Especially right now at 29 weeks pregnant. I used to track and count calories and if became a very unhealthy obsession. Now I just do intuitive eating! 🩷

Ignite Mindset Intro: Meet Ada

First workout in 5 weeks! Starting the program over again and I’m excited to see the difference the second time around.

Kathryn

The corrective exercises might have been my favorite!! One of the biggest reasons I love training with you is because you include the corrective exercises and how to protect your core and pelvic floor so I don't have to think about anything other than showing up and workout to get stronger and feel my absolute best 💪 ❤️

Heba

First workout back in 6 weeks since having my baby! 🩵 Feeling week but refreshed all at the same time 🩵

Ignite Week 1 Day 1: Lower Body

This was fantastic! I found that the thoracic spine corrective exercise difficult to follow along but will definitely be practicing it daily so that I can get better at it! Thank you again 💓

Jennifer

Starting this as my first program postpartum (2nd baby) excited to get back to working out!!

Ignite Week 1 Day 2: Upper Body

Loved doing this a second time around! It’s nice to see I’m still stronger than I was when I started this program the first time, even after 5 weeks off.

Stephanie

Porcha

Ignite Week 1 Day 3: Lower Body

only had about 45 minutes at the gym, but I got it done and feel great!

Brianna

This was a perfect upper body. Hard but doable

Alexandra

Went up in weight for the delt raises. Felt good and strong!

Ignite Week 1 Day 4: Upper Body

This felt incredibly great! I haven’t sprinted in months! Maybe over a year, feels good to be finally healing and moving again! Loved this HIIT, and I usually don’t like HIIT’s :)

I decided to repeat the Ignite challenge. I had not done any of the optional HIIT routines last time. I am so glad I am doing it this time around! The core and mobility moves are great.

Shiloh

Ignite Week 1 Day 5: OPTIONAL HIIT

Checking in with how I’m feeling has been helpful and using my 5 senses! I can’t believe the flavors I’ve been missing out on by rushing to eat. I also notice I go for sweets when I’m upset, overwhelmed, overstimulated and hungry- needing a quick fill. Using my 5 senses has helped me realize I don’t even like the taste, it’s just the sense of “instant gratification”. I also notice I rush through meals because meal time is stressful. Trying to get the kids to eat their meal/stop fighting/getting them x y and z/telling them to stop doing this and that… My husband helped me realize this and I’m starting to change how we have meals so they don’t feel so chaotic that I just want to eat to get it over with so I can continue to cater to everyone else. I’m working on getting out of that flight or fight mindset where everyone else’s “problem” is my immediate emergency to solve. This week I’m making sure to check in with my body/emotions when I eat and use my 5 senses.

Katie

These little tips are what make a huge difference. I think mindfulness is a skill that needs to be practiced as it takes time to truly be able to put it into your normal routine. I struggle with cravings around that time of month and definitely want to implement these tips during that time too to help me indicate why I need to be eating what I am and how it’s making me feel. Thank you Ada!

Janine

Love this. I am definitely going to start implementing the check in’s before and after meals! My one additional promise this week is more water, some days I’m great at it others I’m not. This week I’m going to make sure I’m consistently hydrated!

Week 2: Mindfulness Strategies

Things felt heavy today but got it done! Added two reps and a set to each move

Underestimated that one!! Lesson learned. No matter how the workout is written, you can absolutely challenge yourself!!

Nikki Ouk

Ignite Week 2 Day 1: Lower Body

Beatrice

Me: Serratus wall reaches look so easy. (Screamed whilst doing.)

Sirma

Ignite Week 2 Day 2: Upper Body

I love the modifications for those doing those at home and/or with limited equipment 🙌🏻🙏🏻🤍

Loved the variety!! I did good mornings as a substitute without a ball or band, but this was a good one!!

Celine

Ignite Week 2 Day 3: Lower Body

Great upper body workout! I can’t believe I initially held a 2 mins plank! I surprised myself lol

Never thought I’d miss the gym ever again. But I hurt my back this past week and was off for about four days sadly. So excited to be back even though I had to take it very light

Ignite Week 2 Day 4: Upper Body

🏃‍♀️🏃‍♀️🔥🔥🙏🏽

Either my cardio fitness had improved or I'm fighting the mental battle better because these paces are not what I did the first go around 🔥 no matter what tho... the last exercise & sprint are killer!!

The last two 2 minute runs were killer, definitely took the speed down a little bit pushed through. I love the mobility at the end, feels great after going hard. Thanks again Hannah, love this app!

Ignite Week 2 Day 5: OPTIONAL HIIT

This was very helpful! I plan to try and macro track a bit as well

Taylor

Wow okay… so this is a VERY different approach to macros than I’m use to. This was realy eye opening for me. Thank you so much

I do not see a link to submit my macro question

Thalia

Understanding Macros & Tracking A Comprehensive Guide

I need to save this talk and use it forever! Such a great reminder!

Theresa

Thank you Ada🩵 Your insight and advice is much appreciated!

Absolutely loving all of the mindset shift talk. I needed this today. I chose to wait and watch this video until the end of the week. When I know I was going to feel burned out and I’m so glad I did!

Dani

Week 3: Turning The Dial Up and Down

Amber

Had to stop after the step ups and split squats. Got a sharp pain in my knee

Ignite Week 3 Day 1: Lower Body

Added a set in each and added weight for felt raises!

Trista

Ignite Week 3 Day 2: Upper Body

Really tried to focus on engaging my core and diaphragmatic breathing during each exercise! Definitely made me feel more in tune with the workout and what my goals are!

Ignite Week 3 Day 3: Lower Body

Didn’t feel as strong today so I kept  my weight from before. But I went up in reps so I’m happy for pushing my self.

I’m seeing and feeling my strength increase- great workout!

Mandy Gloyeske

Loved the chest/core finisher. Great combo!

Mary

Ignite Week 3 Day 4: Upper Body

I really love these HIIT and mobility workouts, feels great! Thanks for making these and so well planned out

Ignite Week 3 Day 5: OPTIONAL HIIT

Great information💕 Going to focus on my protein intake this week.

Love these little tips throughout the journey!

Cheyenne

Carrie

Week 4: Creating Body Changes Without Obsessive Habits

Been a while since hitting legs felt good. That made me feel great

needed this stress reliever today💪🏼

I think this is my fav leg day 😮‍💨🔥

Mallory

Ignite Week 4 Day 1: Lower Body

Still felt good even with having to drop some weight to better my form.

Challenged myself to 6 min of the EMOM! It was tough but it made feel strong

Really starting to feel strong and that feels amazing! Also starting to see some little abs poke through and that is so encouraging!!!

Krista

Ignite Week 4 Day 2: Upper Body

So HARD, felt long, but also so goooood! 💪🏼

I showed up and that was the biggest win for the day!

Ignite Week 4 Day 3: Lower Body

Took a couple days off due to doubles at work and then did a few of the 30 minute and under workouts. Now back to it.

Ignite Week 4 Day 4: Upper Body

Wow! What a burner, my lungs and shins are feeling that! Love the mobility at the end, feels so gooood.

The ankle motility work has helped my shin splints SO much. They were so bad it hurt to touch my shins and they're basically gone now! Life changing for me!

Arpita

Ignite Week 4 Day 5: OPTIONAL HIIT

Thank you for this Ada! I really feel like I have a healthy relationship with food. It’s taken a few years to get to this point. However I don’t feel guilt or shame anymore depending on what I eat. My portion are much more adequate and I dont obsess over every carb or calorie anymore🩷 This pregnancy I decided to not weight myself every day as well. Game changer 🙌🏼

I definitely need this reminder. My relationship with food has never been great. Even this morning I felt a bit guilty for eating more than a serving of dried mango. I’m going to try and sit with my feelings a little more this week so I can get more comfortable with how food makes me feel sometimes.

Becca

Week 5: Healthy Relationship With Food

Wowzaa!! Just adding 1 more set for each workout makes a difference I am dying 😵😵

I feel sick that was so hard but in a good way!

Katherine

Kiki

Ignite Week 5 Day 1: Lower Body

First time making it through renegade rows without having to drop to my knees last four reps or break.

Love the upper body workouts! Felt great!

Ignite Week 5 Day 2: Upper Body

Too many unilateral vertical movements. Real killer. Phew.

Brittany

Ignite Week 5 Day 3: Lower Body

Back after couple days of dealing with health conditions. Had to ease back into it big time but glad to get some movement in.

My fav upper body workout set🖤🧡💚💜

Ignite Week 5 Day 4: Upper Body

Perfect…. This is so so good,,.. love the corrective exercises

Beautiful 70 degree day today and it was great to get out for a run!

Took a few days off to refuel my body and drive. This was such a wonderful welcome back. I’ve been lifting heavy for a few years at this point and think I’m ready to focus on higher intensity, lower weights, and mobility 🧘🏻‍♀️

Ignite Week 5 Day 5: OPTIONAL HIIT

I’m so far behind but always so encouraged by your talks Ada. Thank you 🥰

For this challenge I’ve really been focusing on eating foods that are fulfilling to me and make me feel good instead of tracking and it has made a huge difference in how I feel and even how well I can perform my workouts! Such a big change from previous trials of becoming healthier!

Growing up I watched my mom try every fad diet that came out on the market. I was taught a lot of foods are “bad”. I think this is where my bad relationship with food stemmed from when I was younger. Thankfully I have grown past that. If I had to pick one food I struggle to “control” myself with. It would be pirouline rolled wafers. I could eat a whole can in one sitting. I’ll buy some this week and incorporate them each day! 🙈

Week 6: Eliminating Guilt and Shame Around Food

This is always a good one! Getting back into it after vacation and some volleyball tournaments so I lowered the sets and reps. But felt so good!

Great workout! Really enjoyed it! Getting back to it after some time off from being sick. Just curious how the hip alignment corrective exercise at the end benefits?

Modified with what I had at home. Felt good to have somewhat normal routine

Ignite Week 6 Day 1: Lower Body

Personal best in weigh increase this go around 💪 🙌!!

Ignite Week 6 Day 2: Upper Body

Great workout, feels so good to be back at this, again!

Helena

Great workout!!!!! I just love the feeling of progress!!!!

Cynthia Contreras

Ignite Week 6 Day 3: Lower Body

Oh that felt good! Crazy how healing nerves can make you feel like you can do things again. I’m loving these series, thanks again for the warm ups and corrective exercises at the end of each workout, I appreciate it so much! 🫶🏼

These upper body workout hit the spot perfectly every time 🔥🔥

Finally back at it after being sick for a week! So happy to be back!

Brooke

Ignite Week 6 Day 4: Upper Body

6 weeks pregnant exhausted that felt tough.  HIIT on the HIIT bike. stuck with minutes because barely made them.  Was a more than nothing kind of session for sure 🥵

Emma

The 2 min runs killed me today. But it feels so good to get it done.

Holly

Ignite Week 6 Day 5: OPTIONAL HIIT

I always eat the thing I want (chips, chocolate, etc.) but then add nourishing, filling foods with it! Best of both worlds! Ex.) if I’m craving chips, I have some but add beef jerky (protein) an apple and string cheese with it so I don’t eat the entire bag of chips like I would have a few years ago!

Stephanie S

This is so so true. I love your perspective foods, habits and overall sustainability. Every week I feel like I gain a new perspective on something and it’s been so helpful! Thank you thank you!💛

Week 7: Snacking and Over Eating

Great workout! I noticed that my left glute doesn’t activate like my right though in the single leg hip thrusts, Bulgarian squats, single leg press, I don’t feel the glute on just surrounding muscles like my quad, knee, back..

Ignite Week 7 Day 1: Lower Body

That was goooood! Pushed myself harder tonight!

Great upper body as usual. The plank is getting easier. 🔥

Dedra

Ignite Week 7 Day 2: Upper Body

Loving these workouts so much! Grateful for movement 💓

Week 1 Mindset: Macros or Intuitive Eating?

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