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)

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!

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!

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?? 

Motivation Tricks

If you're struggling to find that motivation you need to start moving, here's a post for you! Pulled from this very helpful website, here are 10 ways to boost your motivation!

1. Sign up for an event! This is a great way to keep you accountable for multiple reasons ... you won't want to cancel on someone if you're doing it together and most likely you had to pay for the event. If you're looking for something to do, I signed up for a Zumbathon in Huntington on March 14. You can learn more about the event here.

2. Try a shorter workout. You don't need to spend hours in the gym! Find something that works for your body and your schedule. I personally love my 21 Day Fix workouts because I can do them in my room and they only last 30 minutes, BUT I am sweating by the end of it and feel my body working. 

3. Turn up the tunes! If you're doing your own program where you can listen to your iPod, do it! Make yourself a playlist that motivates you to keep going. Pinterest has hundreds of playlists for different types of exercise.

4. Try something new! If you're tired of previous workouts or don't enjoy them, you should really think about finding something that excites you! Ask your friends, search the web... I'm sure you'll find something that sparks your interest. My favorite fix workout right now is my Pilates fix! Have you tried it? Seriously, it's a workout but also relaxing at the same time. 

5. Track your progress. This can be with the scales, with measuring tape, with gauging your flexibility, with your distance -- whatever you can use to see improvements! I will post later this week about setting goals, so keep checking back for that!

6. Pencil in your workouts. I know I've mentioned this before, but it's so true! Make your workouts a part of your day just as you would work meetings, cooking supper for your family or doing homework. 

7. Visualize. The cliche saying is "Your body will do anything, it's your mind that holds you back." See yourself getting through your workout, see yourself healthier. Imagine what you're working towards!

8. Grab a friend. Make exercising a part of your friendships and relationships. Instead of binge watching Netflix and eating candy, spend some time walking around the neighborhood or trying workouts at home or new classes at the local gym. Bringing extra people into the equation keeps you more accountable!

9. Find your mantra. My mantra changes from week to week. I have weekly motivational pictures on the right hand side of this blog. Find something that speaks to you and keeps you focused on your goals. 

10. Rest. I do not personally have rest days, but I have a low-key Yoga Fix on Sundays which is considered an active recovery day. It stretches all my muscles back out to prepare my body for the upcoming workouts. Depending on your exercise program, a rest day might be encouraged or required. Do your research and don't injure yourself!

As I mentioned in a previous post, you have to find your motivation and be ready to make changes in order to follow through with your healthy goals. Remember the stages of change, everything needs to be prepared for and built upon. Create a list of strengths and barriers that will enable and prohibit you to reach your goals. This can keep you on track by being aware of what you will face with each step.

I followed some of these tricks this morning when struggling to begin my work-out. I slept in until 9am and was worried about fitting in my 30 minute Upper Fix. I decided to try a new, shorter workout available with my fix. There is a 10 Minute Ab Fix that I can use in place of any workout if I'm short on time, or I can add it to the end of other workouts. Holy cow - It was only 10 minutes, but my abs were on fire! I am planning on completing my Upper Fix tonight after I get home from class. 

Again, I prepared a substantial breakfast and my lunch box is packed to the brim with goodies for my whole day on campus.

Breakfast
4 slices turkey bacon (1 red)
2 scrambled eggs (1 red)
Steel cut oatmeal (1 yellow)
1/2 banana (1 purple)
green tea

Lunch
Leftover Chicken Tortilla Soup (book counts it as 1 yellow and 1 blue since it's cream based)
2 corn tortillas (1 yellow)
Carrots (1 green)

Snack
Sunflower seeds (1 orange)
Peach and yogurt parfait (1 purple, 1 red)

Supper
Turkey Spaghetti (1 yellow, 1 red, 1 green)
Roasted veggies (1 green)

Post Workout
Apple and cinnamon (1 purple)

Progress Note

Well, I promised a progress post - so here it is! (No pictures, because I'm not feeling THAT good. Haha)

Weight (according to scales at home)
Monday, January 19 
219.6

Monday, January 26
214.6

Monday, February 2
211.8

Monday, February 9
211.8

I was hoping to lose 15 pounds during my fix since that is what the infomercials advertise, but I am still happy to see almost 10 pounds gone! There were some days that I came in under 210 which really excited me, but like I've said before my weight fluctuates a lot throughout the day. I also know that weighing myself isn't the best way to measure progress either. I am hoping to invest in a nicer set of scales that perhaps are more accurate. 

The 21 Day Fix book also requires you to take measurements (in inches). Those are for chest, waist, hips, left/right arm and left/right thigh. I do not have these measurements handy right now, but from Day 1 to today (Day 22), I did not see much change. The only noticeable change (inches wise) was my chest, waist and hips and it was only about an inch for each one. It would probably have been helpful to have mom help me out with these because they could be inaccurate due to measurement error on my end. BUT I am finding it easier to button some of my jeans/pants which is definitely a good thing! I still need to try on my bridesmaid dress to see if I can feel any differences in that. 

Even though my "fix" is over, I am still trying to maintain healthy eating habits by staying within my container limits. I am also still wanting to workout daily because I honestly do feel better. I feel happier, more confident, etc. I am also seeing progress in my workouts. I am not having to do the modified exercises as often, I purchased heavier weights and I feel more flexible. 

I am hoping that these changes will also reflect in my upcoming blood test scheduled for next week. I'm not concerned and my doctor isn't concerned, but this will be my third blood test this year. We're monitoring some high platelet counts and she recommended I increase my fluid intake, which I am always trying to do anyway. 

Anyway, that's all I have for now. I prepared a great breakfast this morning and packed a full lunchbox to keep me satisfied all day. Here's my container breakdown:

Breakfast
4 slices turkey bacon (1 red)
2 over easy eggs (1 red)
1/2 WG English muffin (1 yellow)
2 kiwi (1 purple)
green tea

Lunch
Taco Turkey Meat (1 red)
Black beans (1 yellow)
WG tortilla (1 yellow)
Lettuce (1 green)
Cheddar cheese (1/2 blue)
Greek yogurt, salsa (spoonfuls)
water

Supper
Carrots (1 green)
Celery (1 green)
PB (5 tsp)
Yogurt (1 red)
1/2 Banana (1 purple)
10 pistachios (1/2 blue)
Sunflower seeds (1 orange)(New addition to use my orange container since I haven't been using much dressing)
water

Post Workout
Apple (1 purple) with cinnamon
green tea

Today's Workouts
Full Body Cardio (AM)
Pilates Fix (PM - planned for after class and before my DVRed Bachelor)

I am hoping to have doubles workouts on Mondays, Wednesdays and Fridays/Saturdays. 

As always, thanks everyone and here's some motivation! :) Have a good rest of your Monday!

Day 20 & Day 21

From Saturday (Day 20)

Chocolate Chai Shakeology
8 oz. cooled black tea
8 oz. ice
1/4 tsp Pumpkin Pie spice
1 serving Chocolate Shakeology

I am on the fence about purchasing more protein shake powder. I don't HATE them, however, I don't love them either. I have been using them as part of breakfast but let's be real this girl loves her BAE (BACON AND EGGS). So I enjoyed having them each morning for breakfast. I purchased some Protein Powder (can be found here). Maybe I will drink the shakes later in the day or after my workouts. They might also be just enough sweet flavoring for some dessert alternatives. 

I'm going to be honest - I had an off the wagon weekend. With family in town and Esther's 1st Birthday Party, there were lots of areas for mishaps and sweets. However, I do not think it was absolutely terrible. I still got my workouts in (Dirty 30 on Saturday with some help from Lila and Yoga tonight with some help from Mr. Coop). Another small victory is I've only been drinking water and tea even though I was tempted with some punch at Esther's party. My sweet tooth was satisfied by having some cupcakes from the party. While they were so so so delicious, I don't think my sweet tooth is back to destroy me quite yet. 

As of midnight tonight, my 21 Day Fix will be officially over. However, I am still planning on being conscious when it comes to what I'm eating and how much I am eating. Tonight I roasted some vegetables, cooked some turkey for different entrees, cut up some carrots and made turkey burgers to freeze. Hopefully the hour and a half in the kitchen will keep me on track throughout this week. I also am planning on keeping my daily workouts - I will be adding in some days with two workouts as well. 

I will post my progress tomorrow after I wake up, weigh myself and make my measurements to see my total progress from the 21 Days. Overall, I am satisfied with this program and I do believe that breaking a bad habit and a creating new one can be achieved within this short amount of time. It cuts out the hassle of counting points (WW) or calories (MFP), you just eat what goes in your containers. It does require some time and discipline, but I can guarantee all of you have AT LEAST an hour or two to spare each week. 

If you are tired of starting over with your health goals, quit giving up and perhaps make the purchase to start your 21 Day Fix. Get yours here. What are you waiting for?

As always - thanks for following and keeping me motivated throughout this journey. Here's to many more!