The Rut

Have you ever been doing well with something and then seem to just fall into this rut? Well that’s been me this past week (see it happened to everyone). 

I feel like breakfast: good ✔️; snacks: all healthy, measured and portioned ✔️; lunch: healthy, measured and portioned ✔️. Then it comes to dinner which if I eat it at work all good. If I eat it at home I get sloppy. I know I eat more than I am suppose to and I feel like I’m just mindlessly snacking. 

Then on top of it all I’ve had a sweet tooth, craving candy, hot coco, JUST SOMETHINGSWEET!!! I never had a sweet tooth before I got pregnant with Ari. 

Of course I could do the easy thing and make her my scape goat blaming her that I now like sweets but let’s be serious it’s my own lack of self control. It happens we are human! And guess what! I feel fat and bloats and yucky!!! I have made a pact with myself that I am going to get back on MyFitnessPal and start logging everything again to keep me accountable. Sometimes you just need a week or two to get back in check! 

Like I said we are all human and change is hard. Hell I’ve been doing it since 2012! I am still in maintainable every day. It’s ik and I accept that but I can’t dwell on the week I’ve had and if you can relate you shouldn’t dwell on it either. Accept the week was bad and move on! Wherever you are in your journey remember you have made an impact on your life by deciding to make a lifestyle change. You are beautiful, strong and powerful and don’t let anyone tell you differently. You will get through the rut! If I can, you can! I have faith!

Cheat Day

What I like to call everything in moderation some refer to as a cheat day. In my years of learning and teaching I have become a big promoter of everything in moderation. What does that mean? you may be asking yourself. Well in terms of what we eat it means this: YOU CANNOT ELIMINATE EVERYTHING “BAD” FROM YOUR DIET!

In my personnel opinion you must treat yourself to succeed. For example, if you decided to go through a change with your eating habits, going cold turkey from those bowls of ice cream and french fries probably wont be successful. Some of you may have the discipline but most of us don’t. The sad truth is if we do decide to go cold turkey, temptation is greater when those foods are around us and in most cases we cannot resist and go over board.

When I was going through my transformation I had my one day a week as my “cheat” day, more like “cheat meal” or “cheat dessert”. I did not waist the whole day away, remember you are still working for a goal. Second, if I are wings one day cause we went out and then ice cream another or had a day of bad eating I tried my best not to beat myself up as I know that is something you should NOT do! We all may fall off the ban-wagon during our journey to a healthier life but it doesn’t mean you need to beat yourself up. Just hop right back on, leave the past in the past!

It has been statistically proven that women will do this more often than men. That is one of the reasons woman tend to struggle more than men with weight loss. Guys tend to have the what happened in the past stays in the past mentality. They do not dwell that they had a little too much beers and wings while watching the game last night. They move one and continue their healthy eating and exercise regime as if nothing had happen. Women tend to dwell on it and beat themselves up. WELL DON’T. If you are eating good 80-90% of the time that is awesome! You deserve a treat! Just remember EVERYTHING IN MODERATION.

Now I am not telling you to go on a binge that is NOT MODERATION. What I am hoping to get across in this post is that it is ok to eat bad every once an a while. For example last night when watching the Pats play we went to a friends and they ordered wings. For apps and dessert we had healthier foods; Kale chips, oven roasted sweet potato fries, home made salsa and chips; for dessert ice cream made from coconut milk, bananas and almond butter with a healthier version chocolate chip cookie. Even if you don’t decide to go healthy on your apps and desert just have a little bit.

When you don’t deprive yourself from these indulgences you will tend to not go crazy and just a little taste of everything will satisfy you until the next time. Remember you only live once and you aren’t eating like this every day! Tomorrow you go back to the way you have been eating and continue your daily workouts!

HAPPY EATING!

 

 

 

 

 

Home Workouts

Now a days the excuse I don’t have time to workout is just bogus! Workouts can be quick with 110% effort put into them and practically done anywhere. You don’t need a fancy gym or even any equipment. If you are looking just for some general fitness and are not sports specific then there are tons of resources out there for you!

You can go to Pinterest, Facebook, YouTube (which is great for getting a visual of a workout or specific exercise) and Google and search for tabata or HIIT workout (high intensity interval workouts) and you will get a plethora of work outs at your disposal so don’t be overwhelmed! Pick one and try your best. Or download an interval timer pick 4-6 simple exercises set for 4-6 rounds and bam instant workout! An example would be:

squats, push-ups, lunges, plank jacks, high knees and hi-low crunches; 30 seconds work 10 seconds rest repeat 4 times = 16 min workout. If you have more time do more rounds!

 If you have equipment at home or want equipment kudos! Now utilize it! You can get relatively cheap equipment at Target, Walmart, TJ Maxx, and Amazon.

Have a treadmill or spin bike such as this one my husband is jamming out a workout on

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You can get sport specific workouts for monthly subscriptions at a low cost. For our indoor training we have fallen in love with sufferfest which is only $10/month.

I know this is about home workouts but like I said in the beginning of this post you can workout or get some type of exercise in anywhere. Got a wall do some wall squats during your lunch break; waiting in those long lines at the grocery store as the ones I experienced today because everyone was freaking out about snow, do some heel raises; park far away from the store entrance and walk! The other day I didn’t have time for a workout so I ran some sprints with outer girls varsity basket ball team, did some wall squats and walking lunges around  the gym. 

So it’s official no excuses that you can’t get any type of workout into your day. Remember every little bit counts!

 

The woes of urban dance

My friend and I belong to our local Y and we are both espirimg to be healthier and consistent with going to the gym. Yesterday’s she tells me about this new class called Urban Dance and I hat she is going so of course I hop on the train to join. Excited as ever to get my groove on I tell my husband how I am going to Urban Dance, to which he replies “You know you guys are super white” trying to burst my bubble knowing I am that white chick with the white chick moves!

So 7:20pm rolls around and we venture out. I get to the gym and the lady teaching the class goes “Are you here for class?” Which I reply with an entuistic “Yes”. ” Oh, ok well Meg isn’t teaching urban dance anymore so I’m doing a cardio stretch class if you still want to join.”  Super disappointed I text Jessica. Man were we bummed (clearly my bummed out face needs some work!)image

Well we were already at the gym so off we went and had a great 45 min cardio workout. Despite not getting to shake out booties tonight was a fitness success!image

Transformation

Deciding to go through a lifestyle transformation it not an easy task, and I should know. In 2011 I had a revelation that if I every wanted my athletes to take me seriously when I discussed nutrition and being healthy I needed to get healthy myself.

I was always an athlete but was a big kid. I never ate the “right” foods and had portions much bigger that I should be eating. If I started this blog 5!years ago I would have never thought I could go from being 180 lbs wearing a size 14/16 to 128 lbs wearing a size 2/4. Now you are probably thing “HOLY CRAP! HOW IS THAT EVEN HEALTHY?” Well let me tell you I am the healthiest I have ever been, feel extremely energized, and finally feel confident in my body!

This transformation did not happen over night and I have found that everyone is looking for that quick fix, people search far and wide how to lose 30 lbs in 30 days. Let me tell you this THAT IS NOT HEALTHY!!! Changing your life takes time, sorry but that is the truth. Ideally you would wit to aim to lose 1-2 lbs a week. Of course always consult with your doctor before jumping into anything!

So you probably want to know how I did it. I knew one of the things I had to tackle was portion control, so I decided to join wait watchers. I also was younger, lived at my moms houses had minimal bills and a good job so I decided to join a gym and get a personal trainer. I have the knowledge on how to make a program but didn’t have the discipline.

I was determined to lose the weight! I had the support of my family and I had a friend who wanted to go on this journey with me which was great so we kept each other accountable, which helped if you can go through this with someone I highly recommend it!

I learned portion control and changed from quick convenient meals to fresh ingredient, cooking my own food. I started eating 6 small meals, literally measured and logged all my food and drinks. I even logged when I had a treat! Changing your eating habits doesn’t mean you deprive yourself of those yummy things just have it in moderation!  I started working out 6 days a week, I was lifting , doing cardio, taking classes. You name it I was doing it. By the time 2013 rolled round I had reached where I am today (my wedding at that point being a HUGE motivator!)

During this process though I became lactose intolerant which turned into a full blown out dairy allergy and peanut allergy so I had another task on hand. Total change on how I cooked.

I would like to think I have successfully changed my habits! I am in maintenance/ termination place on the places of change. Since 2013 we were blessed with a beautiful baby girl 10 months ago and I am happy to say 10 months post baby I am back to my old self! I may never have a 6-pack and I’m ok with that because I am in a much better state health wise than I was 5 years ago. Trus me if I can do you can do it!

you will have your ups and downs, you may fall off the band-again for a bit don’t fire, don’t beat yourself up. Move on and get back to you! If you believe in yourself and have the support of others you can do it! Remember the results are slow but at the end of that long road is great success!