Monday, January 4, 2016

Well shoot...

That last second attempt didn't amount to much. Grad school, health and work stress took up most of my time and I failed to make my nutrition and fitness a priority. However, I'm seriously considering completing a second round here in a few weeks. This time around I will have a partner in crime - my roomie, Anna! Hopefully the two of us will keep us accountable when it comes to our meals and getting the workouts completed. We're also considering starting memberships at Anytime Fitness because we read they are having some New Year's specials (Yes, we might be those newbies at the gym that every one hates in January, but we're hoping to be there longer than that!). If anyone would like to join us in this journey, please let me know and we can try to help one another out! I can't make any promises that my blog will be updated daily due to my course and internship schedule, but I will definitely post new recipes (the official Fixate cookbook is ordered), motivation, progress and my reflection about this process again. I'm still super motivated to obtain a healthy lifestyle, but sometimes life gets busy and difficult to manage. I managed to maintain somewhat of the same weight over the course of 2015 so that is huge motivation to start again because I loved losing nearly 10 pounds in three weeks! So here's to a second try! I can't wait to hear your words of wisdom and feedback!

It's never too late to start making changes!

Goals for this round (and 2016):
-Stick to the 21 Day Fix Meal Plan
-Attempt to possibly cut out diary because Khloe Kardashian lost 11 pounds in one month when she did this!
-Increase my endurance so I can look into possibly running some races (my sister has a 5k per month goal for herself so I'd eventually like to join)
-Not feel so snug in my jeans/dress pants (leggings and jeggings have been my friends for a few months)
-Healthier hair, skin and nails
-Drink the recommended amount of water per day (Your weight / 2 in oz.)
-Reduce stress levels
-Increase overall self-esteem

I recommend making your goals SMART ... (mine are not complete yet, bear with me)

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Timely
As a mental health professional, I encourage my patients to set weekly goals they can work on, which need to be SMART. However, when it comes to a lifestyle change seeing huge progress in one week might not be realistic. That is why I have several small goals I can work towards and easily measure. Plus it feels nice to have some accomplishments so I encourage everyone to set several, SMART goals that are related to your lifestyle change. 



What are some of your fitness and nutrition goals for 2016? How are you working towards them? If you're having trouble making them SMART, let me know and I would be happy to help!




Monday, March 16, 2015

Day 1

Breakfast
2 eggs scrambled
1/2 container Mozzarella cheese
1/4 container Spinach
1 slice WG toast
2 "Cuties"
green tea

Lunch

2 containers roasted vegetables (zucchini, asparagus, carrots, squash, broccoli)
1 container rice
1 container chicken
1 container Asian Citrus dressing
olive oil 
water infused with lemon

Dinner
1 container vanilla Greek yogurt
1 container frozen Mango
8 WG crackers
1 hard boiled egg
1/2 container Greek yogurt
1 container chicken
1/4 container celery
1 container WG cereal 
dill, lemon pepper, pepper
La Croix Cran-Raspberry sparkling water

Containers left for after class

1/2 blue
2.5 green
1 purple

Water Intake (so far)

77 oz 

Tonight's Workout

Total Body Cardio 

**Only hiccup - Tori brought DELICIOUS cookie/brownie/awesomeness bars to class, so I had to indulge. But I plan on sticking to my meal plan tomorrow. I have to do some prep work tonight when I get home because I'm not 100% sure what I'll be having yet, but I'm hoping class will get out a bit early so I can head home soon.


Sunday, March 15, 2015

Attempt #2

Here it is... attempt/trial #2 of the 21 day fix. I have a rough meal plan written down and went to the grocery tonight. This time around isn't going to be as structured since I didn't get everything planned out as well, but something has to be better than nothing at this point. Tonight at the grocery I got some chicken and low-sodium turkey, veggies, fruit, Greek yogurt, a new brand of sparkling water (photo below) and supplies to make a new 21 Day Fix approved dressing (recipe below). After returning home from the grocery, I made a few meals to get me started for this week. I roasted veggies (squash, zucchini, carrots, broccoli and asparagus) to eat with brown rice and chicken. I will use my new dressing for that dish! I also hard-boiled some eggs to use throughout the week for Greek yogurt chicken salad and breakfast. Greek yogurt parfaits with frozen mangoes and whole-grain Honey Bunches of Oats will be a snack pretty much every day.






Main goals for this round:
  • Only drink water / sparkling water / green tea
  • Drink at least 110 oz. of ^^^ a day
  • Complete daily workouts again
  • Lose at least 5 pounds
I think that exercising and getting my fluid intake will slowly help me get back on track with my meal planning and nutrition. Saturday night Deidre and I went to Zumba for the first time in quite some time. It felt good to get moving again - hopefully I can stay motivated. School is getting to be very overwhelming and busy at this point in the semester so I really need to stay focused and prioritized to stay on track with my fitness and academic goals.  

I typically weigh myself every Monday morning, so I will log that tomorrow to guide my progress. Amy and Tyler's wedding is officially less than 3 months away! I would absolutely love to do 3 more fixes before then and lose 30 pounds, but realistically I am not sure if that will happen. My realistic goal is to complete two more fixes, one now and one in May.  

Again, if anyone is interested in learning more about the 21 Day Fix or would like to complete it with me, let me know! It's definitely easier to do with someone else who can keep you focused and accountable.

Wednesday, March 11, 2015

Getting Back on Track

Okay - it's been FAR too long since my last post which also means it's been FAR too long since I've been making healthy decisions for myself. My workouts have been non-existent and my meal planning has been sub-par. However, I am happy to share that I haven't seen any major gains back on the scale - so something is working (maybe just a little). 

I have had some health concerns that have been a main priority along with lots of school work and activities. I know that it's not excuse because I have time to put towards my healthy lifestyle, but my priorities have been shifting. I am hoping to get back on track next week. I have a rough meal plan scribbled in my notebook along with a grocery list, always a good place to start. 

If you're finding yourself without motivation, be sure to check out some of my previous posts. I am not seeing this short break as a failure, because I have still been somewhat conscious about my food decisions. For example: I am still trying to drink 100 ounces of water per day. In case you need some quick ways to get back on track - here are some: 


Finally, I want to share with all of you the book I just started reading. In a bout of insomnia, I started reading "Intuitive Eating." Find it on Amazon here. (Photo below) I don't think I'll have much free time to read in the next few weeks, so bear with me while I learn more about this process. So far I have identified that I am usually an "Unconscious Eater." This basically means that I do not pay much attention to when/why/how much I'm eating - I just do it. Intuitive Eating is all about listening to your body and it's hunger cues. I've included some screenshots of the book about my personal eating style and some charts from Pinterest showing the hunger spectrum. Enjoy!





Hunger Scales - Listen to your body!
(I think the first step to Intuitive Eating)






Monday, February 16, 2015

The Importance of Meal Planning

Hey Everyone! It's been a few days and I have a lot to catch you up on! First and foremost - I did not get to use any of my Thirsty Thursday tips because I did not get to go to Indy this weekend due to illness/food poisoning - not sure which. Mom, Deidre and I all got sick on Friday so we are blaming Chipotle, which is really unfortunate because it was tasty and Chipotle is a pretty health-conscious restuaurant choice. Since I was sick, my workouts also suffered a bit.
Thursday - 10 Minute Ab Fix in the AM
Friday - none
Saturday - none
Sunday - Yoga Fix in the AM

My containers also were pushed to the wayside for a few days so I could eat some things that typically soothe me when feeling ill (crackers, soups, gatorade, etc.) But I am happy to report that I weighed myself this morning and I did see a lower number, however I doubt it was due to my eating and exercising habits. Sorry if that's TMI. 

You're probably curious about the title of this post... Over the last 24 hours, I've discovered how important it is to meal plan. Since I had been sick, I was not interested in making a meal plan or grocery list which meant that I ate whatever was available yesterday and today. Granted, I'm trying to watch portions and do the best I can - it's difficult to stick to the container meal plan when there aren't items in the fridge or pantry that are allowed in said containers. I wrote some items down on mom's grocery list, so I'm hoping she gets to the grocery soon. My schedule just doesn't allow for a trip to the grocery this week, which is a big NO-NO! By taking a few hours on Sunday (or whatever day works for you), you can severely decrease the amount of time you spend in the kitchen later in the week because 

1. you know what you're going to eat on which day (no standing in front of the fridge opening and closing the door)
2. you save time by prepping some meals ahead of time (this is especially helpful for breakfast or meals that need to be "on the go")

I am praying that my progress doesn't disappear because my lack of planning this week. I hope to continue working out each day as scheduled granted I make time to with my crazy school and work schedule this week. Those motivation texts and pictures would be helpful this week!

One last thing I want to share tonight - I found an article with 44 Small Changes that can greatly impact your health. I am going to pose this as a challenge for all my followers. We're in the 7th full week of 2015, that means there are 45 weeks left until 2016. How about trying one of these tips EACH week, ONE at a time and see what differences it makes in your life? Not all of them are 21-Day Fix approved, but they are FREE and EASY changes you can make on your own. You can rearrange the list if you want to make it more applicable to your lifestyle - but seriously, try one a week and keep track of your progress. You might be surprised by what happens to your body, mind and well-being!

Here are some examples: 

  • Eat real food (What do you mean I'm not already eating real food?? haha)
  • Never skip breakfast (say whaaa?)
  • Eat at a table (how easy is this?!)
  • Infused water (I've told you this before!)
  • Buy new workout clothes (It'll boost your confidence in the gym!)
  • Do not eat 2 hours before bed (I'm going to try this soon!)
  • Drink green tea (I've told you this too! - See EASY)
  • Use coconut oil (Already bought some!)
  • DON'T GIVE UP!


Thursday, February 12, 2015

Thirsty Thursday Tips

Happy Thursday everyone! I'm so excited to be reunited with some friends on Saturday to celebrate Mardi Gras! We signed up for a Mardi Gras Bar Crawl in Downtown Indy. It was a steal - only $7 for drink specials, cover charges and Mardi Gras goodies. However, ever since I signed up I have been nervous about possibly throwing all my progress out the window. I found a helpful website via Pinterest (go figure) so I thought I'd share some Helpful Hints with you! 

1. Don't skip eating to "make room" for drinks
This is important because alcohol typically makes your blood-sugar level rise which will make you have the drunk munchies once you get home. It is recommended to have a full meal with protein, fiber and healthy fat so your body's digestion doesn't get messed up. I am planning on having a solid breakfast and lunch and also packing some snacks in my purse. I also will try to make the *healthiest* decisions if we do end up eating out by trying to stay within my container limits.

2. Don't drink beverages that will make you more hungry
Keep it simple. Drinks with lots of ingredients and sugars are going to be harder for your body to manage. I'm planning on sticking to one type of drink the entire crawl - alcohol/water/lime. This way I won't have added calories from juices or pop.

3. Stick to 1 or 2 drinks
Okay, this probably won't happen so I'm not even going to say I'm going to try this... BUT I am going to try and take it slow and allow my body to metabolize throughout the day/evening. 

4. Be prepared for the ravenous hangover cravings
The article suggests drinking water throughout the night since your body will go into dehydration mode. It also suggests to have a protein and fiber dense snack before going to sleep so you don't wake up craving that greasy burger and fries. I will try and battle this by packing food for the weekend and having my "go-to" snacks. 

Well kids, those are the 4 simple rules for drinking without destroying all the progress you've made. I also made a new Pinterest board that features Low Calorie Alcoholic Beverages

Cheers to having fun, being social but still sticking to our fitness goals!





Wednesday, February 11, 2015

H20

Trying to increase your water intake as well? Here is a helpful list of ways to start doing that! Courtesy of my favorite cousin, Jenny!

Tips to Increase Water Intake

1. Add some citrus! It's easy to add fresh fruit to your water. If you're using flavoring, be aware of the calories and sugar content! These are my current faves: 



2. Carry a reusable water bottle! This way there is no excuse to not drink, you'll always have a vessel! (I need to try this one)

3. Drink sparkling water. Again, be aware of added or artificial sweeteners. (Like I mentioned in a previous post)

4. Spice up your food. Having spicy food will make your body want more water. Pretty easy, right?

5. Change up the temperature. Perhaps have some hot water with lemon with breakfast and drink cold water after workouts? Find what works best for you!

6. Work-Out. Your body needs to re-hydrate so you should become thirsty!

7. Use a Tracker App. iPhone = Waterlogged. Android = Carbodroid (I just downloaded it!)

8. Use a Straw. Changing up the way you drink might make it easier for you to get those required ounces!


Yesterday I was able to consume 90 ounces of water! It was the first day I tracked, but I really tried to get to that goal of 110 ounces. It is really hard to do when you have classes and meetings all afternoon and night because you don't want to keep excusing yourself - but hey, you gotta do what's best for you! I didn't track as well today, but I'm hoping my new app on my phone will keep me on track! 

I came across an interesting article on Facebook regarding eating disorders and healthy eating. While anorexia, bulemia and binge-eating disorder are surrounded by the amount of food ingested, "orthorexia" is characterized by being overly concerned with how the food has been grown and processed. I'm not going to summarize the whole article, if you're interested you can take a look here; I just thought it was an interesting idea. Even with healthy eating habits, we're still disordered somehow, aren't we??