We all always make news years resolutions but how often are they kept? How often do you have the drive, desire, motivation, and inspiration to stick to it? Well in 2013 I want to help you achieve all of your new yours resolutions! Let me inspire you to be motivated to keep up with a new better you! It doesn't have to be fitness or nutrition related it can be anything you want to work on to get to a better YOU!
Here are my resolutions:
1. Run marathon number 2
2. Run another mud run
3. Eat healthy clean meals I make at home except for twice a month cheat meals out
4. Organize my home better so that it can stay picked up and cleaned at all times
5. Lift weights 2-3 times per week
6. Go for at least 2 short runs and one long run each week
7. Be less grippy/aggravated/irritated so that I can be a better wife to my husband and mom to my pups
I am sure I will think of others as time goes on but I think that is a pretty good start to my list ;) By staying on top of the things I want to work on for myself and hearing about your achievements we can all inspire one another. I will try to blog at least once a week! We can use the comments section for conversation. Don't be afraid to admit set backs it will actually help you to go forward. Admit those setbacks then explain what you will do to get back on track.
I am teaching spin at 9:15am at LA Fitness Rigmar on New Years day. What better way to start a new year than with a workout!?!?!?! Feel free to join me if you want!
That is all I have for now. Leave your questions/comments/suggestions below.
Stay fit my friends!
Monday, December 17, 2012
Wednesday, October 17, 2012
Top 20 Reasons you may NOT be losing weight...
Information shared from MyFitFoods tip of the week email:
Top 20 Reasons You Are NOT Losing Weight
Top 20 Reasons You Are NOT Losing Weight
- You are skipping meals, especially breakfast.
- You are eating two large meals a day, even if healthy, and not eating 5 small meals a day.
- You are eating too many carbohydrates because you try to eat too low fat.
- You are eating too much fat because you are trying to eat too low carb.
- You are over doing the cardio and causing a spike in cortisol causing you to burn muscle and store fat.
- You are not sleeping 7 to 8 hours.
- You are dependent on more than 2 caffeinated beverages a day.
- You are taking a medication that is interfering with your metabolism.
- You are dealing with an intensely stressful work or life situation.
- You are one of many women and men silently suffering from hypothyroidism or lowered metabolism and don’t know it.
- You are on thyroid medication and it’s not working.
- You are suffering from hormonal imbalance in midlife and are in estrogen dominance.
- You are struggling with food intolerances that you are not aware of.
- You have too many toxins in your environment and diet which are overwhelming your detox organs.
- You are chronically dehydrated and don’t drink water.
- You have low serotonin and cannot stop binging at night on alcohol or carbs.
- You don’t do regular resistance training, and you have become skinny fat.
- You have "yo-yo" dieted for many years and your metabolism is confused.
- You are sleeping with your TV or lights on and disrupting your body’s melatonin supply.
- You have poor digestive health.
Ruts
How do you deal with a workout rut? Do you take a break? Change up the music you listen to while working out? Change up the types of exercises or order of exercises? Ruts happen to everyone at some point or another. Thank goodness I'm an instructor so I am at least getting spin in this week and last. I am just so bored with everything! I have no desire to do any workouts other than my spin classes, and those are because I have to! Next week I am going to make up some new circuit workouts to do before spin class so work on my toning and weights. Hopefully that will help to get me back into it :)
We also tend to get bored with our foods as time goes on. It is important to change up our healthy clean foods every so often as well so we don't stray into to much junk food. The change of the seasons is a great time to discover new healthy foods, especially if you are like me and EVERYTHING(food, clothes, shoes, purses, even music) have seasons. It got a little cold here in N TX a couple of weeks ago so we have already had our first crock pot of chili at my house, made with turkey of course and I did not make any cornbread) ;) We will be having a lot of crock pot meals in my house as it continues to cool off.
With the season change comes allergies, colds, the flu, and other viruses. Working out and eating right helps to keep our immunity up meaning we are less likely to catch the viruses that will go around. You might also increase your vitamin C by eating more fruits such as oranges. We get more busy this time of year with work, errands, parties etc. This wears down on our bodies compromising our immune systems. Make time for your workouts, meals/snacks, and plenty of sleep(7-8hrs a night).
Feel free to share any tips you have for over coming ruts! Good healthy crock pot recipes would be good to share as well.
Stay fit my friends!
We also tend to get bored with our foods as time goes on. It is important to change up our healthy clean foods every so often as well so we don't stray into to much junk food. The change of the seasons is a great time to discover new healthy foods, especially if you are like me and EVERYTHING(food, clothes, shoes, purses, even music) have seasons. It got a little cold here in N TX a couple of weeks ago so we have already had our first crock pot of chili at my house, made with turkey of course and I did not make any cornbread) ;) We will be having a lot of crock pot meals in my house as it continues to cool off.
With the season change comes allergies, colds, the flu, and other viruses. Working out and eating right helps to keep our immunity up meaning we are less likely to catch the viruses that will go around. You might also increase your vitamin C by eating more fruits such as oranges. We get more busy this time of year with work, errands, parties etc. This wears down on our bodies compromising our immune systems. Make time for your workouts, meals/snacks, and plenty of sleep(7-8hrs a night).
Feel free to share any tips you have for over coming ruts! Good healthy crock pot recipes would be good to share as well.
Stay fit my friends!
Tuesday, October 16, 2012
Halfway through the month?!?!?
We are officially half way through October. Has this month been a turning point for you nutritionally and actively? I hope that it has. I hope my posts help to get you there if you feel you are not yet there. Being active and getting fit doesn't have to mean spending an hour or more in the gym you can be active with your family. Go for a walk or a bike ride or even to play at the park. Yes you can play with them at the park you don't just have to sit on the bench and watch them.
To my friends who began the 10 day cleanse this week. Keep it up! You can do it! Stick to a healthy eating plan even after your 10 days are up. You will be feeling wonderful in no time! Yes you will still struggle from time to time after, you will want those sweets or alcohol but that is where your once a week cheat meal becomes so important it really does help to curb those cravings! Look up and plan healthy meals, drinks, and yes even sweets in advance. Make a weekly meal plan, then make your grocery list off of that. Teach your kids to eat this way to don't buy them separate meals or treats. A piece of fruit or some carrot sticks make a great snack for them too.
While so often when we talk of eating healthy and working out and living an active fit life we think of it as being over weight or having a few extra pounds to shed. But did you know that being under weight, not eating enough, and working out to much without fueling those workouts is just as bad? It increases your risk for the same diseases that being over weight does and poses other threats such as shutting down your internal organs if you are truly starving yourself. You have to learn to be happy with you! To be the best YOU that YOU can be! Being rail thin is NOT attractive! Loosing teeth because you vomit up everything you eat-NOT attractive! If you are starving yourself your body is eating away at its muscle once that is gone next go your organs, they will not function properly. You should NEVER be eating below 1200 calories no matter who you are(yes I understand the 10 day cleanse makes that a little difficult but it is still possible and it is only for 10 days). Learn to love you! Turn that rail thin image off in your head and turn on the image of a fit active healthy person who has some muscle and and something other than skin on those bones! If you have a true honest problem with this don't be afraid to seek professional help, without it you may not live a long healthy life watching your children grow or allowing yourself to grow up and do all of the things you have always wanted to do like graduate from college or travel the world.
Stay fit my friends!
To my friends who began the 10 day cleanse this week. Keep it up! You can do it! Stick to a healthy eating plan even after your 10 days are up. You will be feeling wonderful in no time! Yes you will still struggle from time to time after, you will want those sweets or alcohol but that is where your once a week cheat meal becomes so important it really does help to curb those cravings! Look up and plan healthy meals, drinks, and yes even sweets in advance. Make a weekly meal plan, then make your grocery list off of that. Teach your kids to eat this way to don't buy them separate meals or treats. A piece of fruit or some carrot sticks make a great snack for them too.
While so often when we talk of eating healthy and working out and living an active fit life we think of it as being over weight or having a few extra pounds to shed. But did you know that being under weight, not eating enough, and working out to much without fueling those workouts is just as bad? It increases your risk for the same diseases that being over weight does and poses other threats such as shutting down your internal organs if you are truly starving yourself. You have to learn to be happy with you! To be the best YOU that YOU can be! Being rail thin is NOT attractive! Loosing teeth because you vomit up everything you eat-NOT attractive! If you are starving yourself your body is eating away at its muscle once that is gone next go your organs, they will not function properly. You should NEVER be eating below 1200 calories no matter who you are(yes I understand the 10 day cleanse makes that a little difficult but it is still possible and it is only for 10 days). Learn to love you! Turn that rail thin image off in your head and turn on the image of a fit active healthy person who has some muscle and and something other than skin on those bones! If you have a true honest problem with this don't be afraid to seek professional help, without it you may not live a long healthy life watching your children grow or allowing yourself to grow up and do all of the things you have always wanted to do like graduate from college or travel the world.
Stay fit my friends!
Thursday, October 11, 2012
10 Day Cleanse Results
When I started this I said I would be happy with a 5lb loss so why do I find myself a tad discouraged about that this morning? I lost a total of 5.2lbs, 2inches in the waist, 1.25inches in the hips, .75inches in the chest .5 inches in my right and left thigh, and .25 in the neck. My arms and calfs have stayed the same which is perfectly fine.
Fitness and eating a clean healthy diet are a lifestyle! Not a fad not something temporary but something you have to want to do and stick with day end and day out(other than 1 cheat MEAL per week). Food is fuel for your body. Just like a car put bad fuel in and the car doesn't run right, put crap food into your body and it will not perform right. Good clean healthy foods help your body to have more energy for the day, for that workout, the errands, etc...
You should be setting small realistic goals to help you reach that big goal. If your goal is to loose a total of say 25lbs then set small goals and time frames to get there, if your goal is to run a marathon start with a 5K and work your way up. Give yourself a reward for reaching each goal and try to make it nonfood related. So often we want to reward ourselves with food and it usually isn't something that is good for you. Buy a new dress, a new pair of shoes, jewelry, new work out clothes(because you know we are all more motivated in our workout when we look good and feel comfortable in what we are in), perfume, some new songs for our Ipod/MP3 player, the possibilities are endless. I saw a friend post she thought once she looses her last 15lbs she should get a new car I say go for it! But don't quit there keep up the exercise and healthy eating so you continue looking hot in that new car ;) So now that you have had thought about goals a little right them down, put your reward for reaching each goal. Again make small goals to reach the big goal, that big goal should come with a big reward(just came to mind: a vacation where you can wear that bikini). Hang that paper with those goals somewhere you will see it everyday be it the fridge, your bathroom mirror, your desk at work but somewhere you will see if daily and be reminded of why you are doing what you are doing: To live a long healthy fit life!
That is all I have for today.
Stay fit my friends!
Fitness and eating a clean healthy diet are a lifestyle! Not a fad not something temporary but something you have to want to do and stick with day end and day out(other than 1 cheat MEAL per week). Food is fuel for your body. Just like a car put bad fuel in and the car doesn't run right, put crap food into your body and it will not perform right. Good clean healthy foods help your body to have more energy for the day, for that workout, the errands, etc...
You should be setting small realistic goals to help you reach that big goal. If your goal is to loose a total of say 25lbs then set small goals and time frames to get there, if your goal is to run a marathon start with a 5K and work your way up. Give yourself a reward for reaching each goal and try to make it nonfood related. So often we want to reward ourselves with food and it usually isn't something that is good for you. Buy a new dress, a new pair of shoes, jewelry, new work out clothes(because you know we are all more motivated in our workout when we look good and feel comfortable in what we are in), perfume, some new songs for our Ipod/MP3 player, the possibilities are endless. I saw a friend post she thought once she looses her last 15lbs she should get a new car I say go for it! But don't quit there keep up the exercise and healthy eating so you continue looking hot in that new car ;) So now that you have had thought about goals a little right them down, put your reward for reaching each goal. Again make small goals to reach the big goal, that big goal should come with a big reward(just came to mind: a vacation where you can wear that bikini). Hang that paper with those goals somewhere you will see it everyday be it the fridge, your bathroom mirror, your desk at work but somewhere you will see if daily and be reminded of why you are doing what you are doing: To live a long healthy fit life!
That is all I have for today.
Stay fit my friends!
Wednesday, October 10, 2012
Day 10
Your habit should be forming well by now if you have been sticking to eating healthy and working out. It only takes 14 continuous days to make it a habit. Are you noticing any differences yet such as looser clothes, a thinner face, more energy?
Today is my FINAL day on the cleanse! It has not been as horrible as I thought but I cannot wait to have breakfast again like real breakfast like egg whites and spinach or oatmeal and so on. I saw a commercial that Subway is doing a buy one 6" sub and a drink get a 6" sub through the month of October, you just have to go before 9am. So my plan is to go on my way to work for breakfast and get a lunch sub too, once I am tired of that I will switch it up.
I have already planned out 2 weeks of dinners and made my grocery list, I will be going tomorrow after work for everything. I don't want to set my self up for failure after the cleanse by not having food for healthy meals. Some menu items on my list that will be made extremely healthy and homemade are: stroganoff, pizza(yes pizza with homemade wheat crust, skim milk mozzarella and tons of veggies), Turkey burgers(Hawaiian style, Cajun style, regular style the possibilities are endless), burritos, chicken wraps and so much more. I also have a healthier brownie recipe. All you need is 1 box of moist devils food cake cake mix and a 15oz can of pumpkin...mix the 2 put into a sprayed 9X13 pan and bake. For the frosting you need 1/3 C chocolate frosting and 1 sugar free chocolate pudding(like the one from Jell-o) mix together and frost cooled brownie. This is a Hungry Girl recipe. I highly recommend you check out the website, sign up for the daily emails, and purchase some of the cook books ;)
This is all I have to share today, tomorrow I will share my final cleanse results.
Stay fit my friends!
Today is my FINAL day on the cleanse! It has not been as horrible as I thought but I cannot wait to have breakfast again like real breakfast like egg whites and spinach or oatmeal and so on. I saw a commercial that Subway is doing a buy one 6" sub and a drink get a 6" sub through the month of October, you just have to go before 9am. So my plan is to go on my way to work for breakfast and get a lunch sub too, once I am tired of that I will switch it up.
I have already planned out 2 weeks of dinners and made my grocery list, I will be going tomorrow after work for everything. I don't want to set my self up for failure after the cleanse by not having food for healthy meals. Some menu items on my list that will be made extremely healthy and homemade are: stroganoff, pizza(yes pizza with homemade wheat crust, skim milk mozzarella and tons of veggies), Turkey burgers(Hawaiian style, Cajun style, regular style the possibilities are endless), burritos, chicken wraps and so much more. I also have a healthier brownie recipe. All you need is 1 box of moist devils food cake cake mix and a 15oz can of pumpkin...mix the 2 put into a sprayed 9X13 pan and bake. For the frosting you need 1/3 C chocolate frosting and 1 sugar free chocolate pudding(like the one from Jell-o) mix together and frost cooled brownie. This is a Hungry Girl recipe. I highly recommend you check out the website, sign up for the daily emails, and purchase some of the cook books ;)
This is all I have to share today, tomorrow I will share my final cleanse results.
Stay fit my friends!
Monday, October 8, 2012
October 8
So, how did you do this weekend? Did you only have your one cheat meal or did you cheat a bit to much and or drink a bit to much? Well if you were a little bit more bad then you should have been don't dread on it or keep worrying about it that just makes getting back on track harder. Today is a new day, a new week so get back on that clean healthy eating and exercise! I had a bit to much wine Saturday evening but other than that I was right on track :) We had a memorial party Saturday night for our neighbor Pat who passed away(Tim found him Saturday morning in a chair on his back patio. His dog came down and got Tim and took him down there.).
I am on day 8 of my cleanse so only 3 days to go counting today. Day 8 means the fiber drinks are back (gag) but I got it all down only 2 more to go! One of my spin class attendees told me I was looking thinner ;) That makes me feel wonderful to know that I am making progress that others can see! Even after the cleanse I will be sticking on my clean healthy eating. I will be at my goal weight on my 30th birthday in February!
I am going to do another cleanse starting January 1st if you are interested in joining let me know. You will just need an Advocare cleanse kit, fish oil(Advocare has some called OmegaPlex or you can just buy some at your drug store), and I highly recommend the spark for energy but we will go into more detail on this challenge as we get closer to January.
"Six months from now you'll wish you started today" Don't let that be you! Get at it NOW! It is never to late to start living a healthy fit life!
Stay fit my friends!
I am on day 8 of my cleanse so only 3 days to go counting today. Day 8 means the fiber drinks are back (gag) but I got it all down only 2 more to go! One of my spin class attendees told me I was looking thinner ;) That makes me feel wonderful to know that I am making progress that others can see! Even after the cleanse I will be sticking on my clean healthy eating. I will be at my goal weight on my 30th birthday in February!
I am going to do another cleanse starting January 1st if you are interested in joining let me know. You will just need an Advocare cleanse kit, fish oil(Advocare has some called OmegaPlex or you can just buy some at your drug store), and I highly recommend the spark for energy but we will go into more detail on this challenge as we get closer to January.
"Six months from now you'll wish you started today" Don't let that be you! Get at it NOW! It is never to late to start living a healthy fit life!
Stay fit my friends!
Sunday, October 7, 2012
Day 5, 6 and Cleanse half way progress
I hope you have been strong over the weekend and have not given into to much bad food or alcohol. You should allow yourself one cheat meal each week not a day and not the whole weekend.
Saturday morning I reweighed and measured for my half way progress on the 10 day cleanse. Here are my results so far: 4.2lbs lost, 1.5" lost in the waist, .25" lost in the hips, .25 inches lost in the chest, and my arms and legs are still measuring the same which is fine with me.
Sorry to cut this short today but laundry and school work are calling.
Stay fit my friends!
Saturday morning I reweighed and measured for my half way progress on the 10 day cleanse. Here are my results so far: 4.2lbs lost, 1.5" lost in the waist, .25" lost in the hips, .25 inches lost in the chest, and my arms and legs are still measuring the same which is fine with me.
Sorry to cut this short today but laundry and school work are calling.
Stay fit my friends!
Friday, October 5, 2012
Day 4/Morning Day 5
I start by saying excuse typos and shortness as I am posting from my phone.
Day 4 was much better than day 3. I am now at my half way mark :) I will reweigh and measure tomorrow morning. I am feeling a little more hungry and less energetic today but I know that will pass. I hope your healthy eating and exercise are making you feel great about your self :) My jeans were a little looser this morning ;)
Stay strong over the weekend, don't give in to bad foods, alcohol and laziness. Stay active and eat right :)
Stay fit my friends!
Thursday, October 4, 2012
Healthy Pumpkin Smoothie
Fall and pumpkin season are finally upon us here in N TX so I thought I would share this recipe. This would be a great breakfast!
Healthy Pumpkin Smoothie
1 banana, frozen
1 C vanilla almond milk
1 C pumpkin, grated
1/2tsp cinnamon
1/4tsp ginger
1/4tsp all spice
1/4tsp nutmeg
Freshly ground pumpkin seeds, optional
Agave nectar, stevia, or honey to taste
Combine ingredients in a high power blender until creamy
Day 3/Morning of Day 4
I hope you are starting to see an exercise and healthy eating habit form within yourself. I hope this routine starts speaking to the rest of your household so they will join you on this lifestyle of healthy eating and exercise.
Day 3 went a little rough for me. The lack of carbs and sugars was really getting to me, I was so cranky I could kick my own rear! But I did not give in I kept on with eating what I was supposed to. I feel MUCH better this morning! You know what is exciting about day 4?!?!?! No fiber drink! The probiotic pill portion of the cleanse begins today, I still have 3 more fiber drinks on days 8-10 but at least I get a little break for now ;)
I had a wonderful conversation with a lady in my spin class this morning. Stories like hers really speak to me! She is in her 50's and is diabetic. She has decided she does not want to be diabetic and wants to live a long and healthy life so that one day she can see her son win that Tony Award. She is not looking for a quick fix, diet pill or surgery. She wants to do this by exercising and changing her eating habits to make better choices. This morning was her first spin class not only did she get up early to be there at 5:45 but she made it through the whole class! That is determination and motivation, going to your very first spin class at 5:45am and sticking it out the whole class! If only more people had her motivation, determination, and drive!(I gave her the link to my blog for some encouragement and accountability I hope she does not mind that I have shared her story but I wanted you all to see that it is you who has to make the decision to change) Everyone always wants an easy way out or they want to blame fast food or their parents/genetics for their poor health, weight, and poor food choices when in reality it is YOU and only YOU who can decide to life and stick to a healthy fit life. I lost 25lbs 5 years ago strictly by learning how to eat clean and healthy and exercise, now look at me I am a fitness instructor and strive to be motivation for others to do the same thing. No you can't beat genetics but if you eat clean and healthy, workout, and maintain a healthy weight(meaning not weighing to much OR to little) then the odds are in your court you will be less likely to get heart disease, high cholesterol, high blood pressure, etc.
If you know anyone who is struggling with living a healthy fit life or just doesn't know where to start please share the link to my blog with them. No I am not a professional but I am product of hard work and a healthy fit life, we all stray but I am back on the path and will be staying here!
Today I leave you with this quote: "What we eat is a matter of life and death. Food is who we are." Scott Jurek, Runners World Magazine
Stay fit my friends!
Day 3 went a little rough for me. The lack of carbs and sugars was really getting to me, I was so cranky I could kick my own rear! But I did not give in I kept on with eating what I was supposed to. I feel MUCH better this morning! You know what is exciting about day 4?!?!?! No fiber drink! The probiotic pill portion of the cleanse begins today, I still have 3 more fiber drinks on days 8-10 but at least I get a little break for now ;)
I had a wonderful conversation with a lady in my spin class this morning. Stories like hers really speak to me! She is in her 50's and is diabetic. She has decided she does not want to be diabetic and wants to live a long and healthy life so that one day she can see her son win that Tony Award. She is not looking for a quick fix, diet pill or surgery. She wants to do this by exercising and changing her eating habits to make better choices. This morning was her first spin class not only did she get up early to be there at 5:45 but she made it through the whole class! That is determination and motivation, going to your very first spin class at 5:45am and sticking it out the whole class! If only more people had her motivation, determination, and drive!(I gave her the link to my blog for some encouragement and accountability I hope she does not mind that I have shared her story but I wanted you all to see that it is you who has to make the decision to change) Everyone always wants an easy way out or they want to blame fast food or their parents/genetics for their poor health, weight, and poor food choices when in reality it is YOU and only YOU who can decide to life and stick to a healthy fit life. I lost 25lbs 5 years ago strictly by learning how to eat clean and healthy and exercise, now look at me I am a fitness instructor and strive to be motivation for others to do the same thing. No you can't beat genetics but if you eat clean and healthy, workout, and maintain a healthy weight(meaning not weighing to much OR to little) then the odds are in your court you will be less likely to get heart disease, high cholesterol, high blood pressure, etc.
If you know anyone who is struggling with living a healthy fit life or just doesn't know where to start please share the link to my blog with them. No I am not a professional but I am product of hard work and a healthy fit life, we all stray but I am back on the path and will be staying here!
Today I leave you with this quote: "What we eat is a matter of life and death. Food is who we are." Scott Jurek, Runners World Magazine
Stay fit my friends!
Wednesday, October 3, 2012
October Day 2 morning of day 3
So we are starting day 3 but have 2 days behind us. I hope you are doing great with your food and exercise :)
I had a client happy hour after work yesterday where I had 1 beer(yes only one) and NO food(none of the chips, salsa, and guac that sat on our table). This morning was my last fiber drink for 3 days woo hoo! I have decided that they really aren't all that bad but they are still nothing great.
I am starting to feel a little more hungry and a little less energetic with the lack of carbs and sugars but I am going to keep on keepin' on! I have to get back into this good healthy eating every single day routine. It really hurts your feelings and makes you realize you have to do something when your husband says "you just need to control your portions you out eat me". Well in a little argument to that I also burn a heck of a lot more in one day but I do agree I am a bit OK more than a bit out of control when we go out to eat. If that was my one and only cheat meal of the week and I ate 100% perfect all of the other times then it wouldn't be so bad but lately that has not been the case. I will not have a cheat meal during this 10 day cleanse but I cannot tell you how much I am looking forward to my cheat meal the weekend of the 13th! I really shouldn't be looking ahead and be so excited about that. I need to focus more on heating clean healthy foods and why I do it!
What is your "better" for you calorie/carb/sugar alcohol choice? Summer is coming to an end so that will end my beer phase but colder temps usually start my red wine phase which is better than beer but I still need to make sure I limit myself on that!
I will leave you with a quote I read this morning: "Eat to meet long term goals, not short term satisfaction" (I think I am now less excited for my cheat meal)
Stay fit my friends!
I had a client happy hour after work yesterday where I had 1 beer(yes only one) and NO food(none of the chips, salsa, and guac that sat on our table). This morning was my last fiber drink for 3 days woo hoo! I have decided that they really aren't all that bad but they are still nothing great.
I am starting to feel a little more hungry and a little less energetic with the lack of carbs and sugars but I am going to keep on keepin' on! I have to get back into this good healthy eating every single day routine. It really hurts your feelings and makes you realize you have to do something when your husband says "you just need to control your portions you out eat me". Well in a little argument to that I also burn a heck of a lot more in one day but I do agree I am a bit OK more than a bit out of control when we go out to eat. If that was my one and only cheat meal of the week and I ate 100% perfect all of the other times then it wouldn't be so bad but lately that has not been the case. I will not have a cheat meal during this 10 day cleanse but I cannot tell you how much I am looking forward to my cheat meal the weekend of the 13th! I really shouldn't be looking ahead and be so excited about that. I need to focus more on heating clean healthy foods and why I do it!
What is your "better" for you calorie/carb/sugar alcohol choice? Summer is coming to an end so that will end my beer phase but colder temps usually start my red wine phase which is better than beer but I still need to make sure I limit myself on that!
I will leave you with a quote I read this morning: "Eat to meet long term goals, not short term satisfaction" (I think I am now less excited for my cheat meal)
Stay fit my friends!
Tuesday, October 2, 2012
October 1st
Sorry I did not have time to post yesterday. I hope you all had a great first day of accountability! I got my work out in and stayed right on track with my 10 day cleanse. I promised myself I wouldn't weigh in until day 5 but I just needed to know that the torture(lol) was worth it, down 2lbs on day 1! By torture I mean the gross texture that is the fiber drink and NO junk food! I was sad to find out that my spring mix salad I bought that didn't expire until October 7th according to the package was already soured :( I didn't give into any junk vending machine food in its place I just ate my chicken salad made with fat free miracle whip. I made cupcakes for my grandpas birthday after work, do you know how hard it is to make cupcakes you can have none of!?!?!? I didn't like the spoon or the bowl or any left over frosting, that took control and lots of it! I hope you are able to find the same control and motivation and keep it up! After my 10 day cleans I will start having a once a week cheat meal, I suggest after 10-14 days you start allowing yourself the same. That is a MEAL not a DAY. As far as my workouts I taught spin, did back and abs for weights, a 30minute brisk walk around down town for lunch and a 20minute walk with the dogs.
If you would like to view my food diary you can follow me on www.myfitnesspal.com username is mhackrott.
Keep up the hard work!
Stay fit my friends!
If you would like to view my food diary you can follow me on www.myfitnesspal.com username is mhackrott.
Keep up the hard work!
Stay fit my friends!
Thursday, September 27, 2012
October Accountability Group
Monday begins a new month. We are soon going to be in the whirl wind of the holidays(and 4th quarter craziness with travel for me). During this time food and exercise tend to suffer for a lot of us. We eat the wrong things because we are stressed or short on time. We are so mentally drained and tired we just can't seem to find the energy to get in a workout. Well we need to stop this. It is during these crazy stressful times that eating healthy foods to fuel our body and working out is so important. I would like to start an accountability group, this is open to all of my friends/family and any of your friends and family(just share my blog with them). I will post meal options, workouts that can be done at home in little time(or at the gym as well). Lets maintain(or loose) and not gain this year! I will use this blog as the biggest point of contact, we can comment on the post to encourage one another or throw around alternate ideas for one another. However, if you have a more personal question or are embarrassed to post here you can email or text me your questions. I also log my daily food and workouts on www.myfitnesspal.com you can find me on there user name mhackrott. Encourage your family to join you in this including the kids. You want to live a long healthy life for them well teach them how to live a long healthy life by including them in eating the right foods for fuel for the body and by making exercise fun for the family. Go for family walks or bike rides. Go to the park with the kids and don't just sit there watching them play join them! Do the monkey bars, do pull ups on the bars, do ab leg pull ins while hanging from the bars, do tricep dips on the short parallel bars, play tag or hide and seek, just keep moving with them! If they have sports practice you can walk while they practice, if there are bleachers you can run the bleachers, the list is endless! Where there is a will there is a way! You have to WANT to live this healthy fit life. Quit making excuses and just do IT!
Here are sample good for you foods(some better than others) by meal so you can make your grocery list (feel free to comment/post your food ideas/recipes):
Breakfast: (add veggies to your egg whites for more flavor)
-Plain oatmeal(Quaker or steel cut oats) with egg whites and a piece of fruit
-Dry whole wheat toast with egg whites and a piece of fruit
-yogurt(Greek has the most protein but I personally do not like it) with fruit and all natural organic granola
-egg Whites and turkey bacon or sausage and a piece of fruit
Lunch: (if you are somewhere where you can walk safely during lunch go for a 30min stroll)
-Campbell 100% all natural soups
-Salads made with dark leafy green lettuce options, grilled chicken, nuts, hard boiled eggs, other fruits and veggies with EVOO and Vinegar or other EVOO dressings
-Sandwich on whole wheat, low fat cheese, other veggies, no mayo or ranch, get the deli lunch meat so it is not so processed have veggie sticks and or fruit and not chips
-Grilled chicken and veggies and a piece of fruit
-Dinner left overs
Dinner: (try to have this by 7pm)
-Make your own whole wheat pizza crust and use skim milk mozzarella and lots of veggies you can use Canadian bacon or ground turkey for meat
-Grilled chicken or fish with veggies and brown or long grain wild rice
-Lean steak with veggies (limit red meat to once a week)
-Salads made with dark leafy green lettuce options, grilled chicken, nuts, hard boiled eggs, other fruits and veggies with EVOO and Vinegar or other EVOO dressings
-Whole wheat pasta with veggies and EVOO(saute green and red bell peppers, cherry/grape tomatoes, fresh garlic in EVOO toss in with wheat pasta or whole wheat pasta with the veggies and light Alfredo sauce or make your own marinara sauce and pack it with fresh veggies...if you want meat use ground turkey you can buy it with Italian seasoning)
-Grilled lean pork chops(I have a really good cilantro lime recipe) with veggies and brown or long grain wild rice
-Crock pot pulled pork
-Turkey Chili
Snacks: (2 a day)
-apple or banana with all natural peanut butter
-fruit
-veggies with hummus
-hard boiled eggs
-all natural sweet potato chips from central market with salsa(count out your serving then put the bag away)
-Laughing cow ice creams
-yogurt frozen or regular
-sliced cucumber and tomatoes(squeeze some lime juice over them)
-Protein shake before and or after your workout(you want to watch the calories and sugar on these, women you do not want creatin in yours)
Again the above foods are just to get you started there are so many options out there. Feel free to share your other ideas. Allow yourself one cheat MEAL a week. Limit alcohol intake.
As far as workouts shoot for at least 4 days a week, 5 would be ideal. You can walk, run, jog, bike, do weights at home or the gym, get a workout DVD(the Jillian Michaels are good when you are on a time crunch, Insanity is AWESOME, P90X is good if you have the time and extras that are needed). Take classes at the gym such as spin, boot camp, body pump/works, do yoga once a week(I do this on my "off/rest" day). You should not be doing only cardio. You need to do weights for toning and to build lean muscle that will help your body burn more calories.
I know I have given you a lot of information to process today but I hope you are willing to commit to start or continue a healthy fit life and join this accountability group for encouragement and to encourage others as well.
Stay fit my friends!
Here are sample good for you foods(some better than others) by meal so you can make your grocery list (feel free to comment/post your food ideas/recipes):
Breakfast: (add veggies to your egg whites for more flavor)
-Plain oatmeal(Quaker or steel cut oats) with egg whites and a piece of fruit
-Dry whole wheat toast with egg whites and a piece of fruit
-yogurt(Greek has the most protein but I personally do not like it) with fruit and all natural organic granola
-egg Whites and turkey bacon or sausage and a piece of fruit
Lunch: (if you are somewhere where you can walk safely during lunch go for a 30min stroll)
-Campbell 100% all natural soups
-Salads made with dark leafy green lettuce options, grilled chicken, nuts, hard boiled eggs, other fruits and veggies with EVOO and Vinegar or other EVOO dressings
-Sandwich on whole wheat, low fat cheese, other veggies, no mayo or ranch, get the deli lunch meat so it is not so processed have veggie sticks and or fruit and not chips
-Grilled chicken and veggies and a piece of fruit
-Dinner left overs
Dinner: (try to have this by 7pm)
-Make your own whole wheat pizza crust and use skim milk mozzarella and lots of veggies you can use Canadian bacon or ground turkey for meat
-Grilled chicken or fish with veggies and brown or long grain wild rice
-Lean steak with veggies (limit red meat to once a week)
-Salads made with dark leafy green lettuce options, grilled chicken, nuts, hard boiled eggs, other fruits and veggies with EVOO and Vinegar or other EVOO dressings
-Whole wheat pasta with veggies and EVOO(saute green and red bell peppers, cherry/grape tomatoes, fresh garlic in EVOO toss in with wheat pasta or whole wheat pasta with the veggies and light Alfredo sauce or make your own marinara sauce and pack it with fresh veggies...if you want meat use ground turkey you can buy it with Italian seasoning)
-Grilled lean pork chops(I have a really good cilantro lime recipe) with veggies and brown or long grain wild rice
-Crock pot pulled pork
-Turkey Chili
Snacks: (2 a day)
-apple or banana with all natural peanut butter
-fruit
-veggies with hummus
-hard boiled eggs
-all natural sweet potato chips from central market with salsa(count out your serving then put the bag away)
-Laughing cow ice creams
-yogurt frozen or regular
-sliced cucumber and tomatoes(squeeze some lime juice over them)
-Protein shake before and or after your workout(you want to watch the calories and sugar on these, women you do not want creatin in yours)
Again the above foods are just to get you started there are so many options out there. Feel free to share your other ideas. Allow yourself one cheat MEAL a week. Limit alcohol intake.
As far as workouts shoot for at least 4 days a week, 5 would be ideal. You can walk, run, jog, bike, do weights at home or the gym, get a workout DVD(the Jillian Michaels are good when you are on a time crunch, Insanity is AWESOME, P90X is good if you have the time and extras that are needed). Take classes at the gym such as spin, boot camp, body pump/works, do yoga once a week(I do this on my "off/rest" day). You should not be doing only cardio. You need to do weights for toning and to build lean muscle that will help your body burn more calories.
I know I have given you a lot of information to process today but I hope you are willing to commit to start or continue a healthy fit life and join this accountability group for encouragement and to encourage others as well.
Stay fit my friends!
Wednesday, August 29, 2012
Spin Class Schedule and some diet changes/ramblings
Probably for the rest of the year my spin class schedule will be as follows:
Monday 5:45am W 7th
Wednesday 5:45am W 7th
Thursday 5:45am Hurst
They are looking for a replacement for my Wednesday evening class at W 7th. I am just to busy at work this time of year and school started on Monday.
Now for my diet ramblings:
Some of you may know and some may not. I have given up meat. I have not had ground beef in like six months(since the whole pink slim came out) and I am a week without any meat. Those who know me know I was never a really big meat fan so this is not really difficult for me. The hardest part is finding soy free protein sources, as my activity level requires a lot of protein. Thanks to google I have been able to find some. I will not be cutting out eggs or dairy those will be staying in my diet. (Friday August 31st: All Natural Organic meat such as chicken and turkey IS remaining in my diet. Like Jillian says "eat what comes from the ground or has a mother".)
I have not been as disciplined with my processed foods as I would like to be so I am going to try and get better at this. Cutting processed foods mean not eating anything out of a box or bag that has more than 10 ingredients. All 10 of those ingredients must be REAL things and not words you cant say that take up a whole line.
I would also like to start cutting my sweets WAY down! I will start this process on Monday.
I have started slacking on the soda. I have not had a diet soda in 6 weeks. I went 4 weeks of no soda at all! But the last 2 weeks I have had a few sodas, they are now back out completely starting today!
I do all of these things to live the healthiest life that I can. I do not want to be sick when I am old because of poor choices when I was younger. Eating a clean healthy diet and exercising properly will help in that department. I would also like to see the scale 10lbs down by my 30th birthday. It is amazing how much your food/alcohol choices can out weigh your exercise routine. When they say it is 80% diet, 10% exercise, and 10% genetics they were not lying! That means you have 90% control over how healthy and fit you are.
That is all for now!
Stay fit my friends!
Monday 5:45am W 7th
Wednesday 5:45am W 7th
Thursday 5:45am Hurst
They are looking for a replacement for my Wednesday evening class at W 7th. I am just to busy at work this time of year and school started on Monday.
Now for my diet ramblings:
Some of you may know and some may not. I have given up meat. I have not had ground beef in like six months(since the whole pink slim came out) and I am a week without any meat. Those who know me know I was never a really big meat fan so this is not really difficult for me. The hardest part is finding soy free protein sources, as my activity level requires a lot of protein. Thanks to google I have been able to find some. I will not be cutting out eggs or dairy those will be staying in my diet. (Friday August 31st: All Natural Organic meat such as chicken and turkey IS remaining in my diet. Like Jillian says "eat what comes from the ground or has a mother".)
I have not been as disciplined with my processed foods as I would like to be so I am going to try and get better at this. Cutting processed foods mean not eating anything out of a box or bag that has more than 10 ingredients. All 10 of those ingredients must be REAL things and not words you cant say that take up a whole line.
I would also like to start cutting my sweets WAY down! I will start this process on Monday.
I have started slacking on the soda. I have not had a diet soda in 6 weeks. I went 4 weeks of no soda at all! But the last 2 weeks I have had a few sodas, they are now back out completely starting today!
I do all of these things to live the healthiest life that I can. I do not want to be sick when I am old because of poor choices when I was younger. Eating a clean healthy diet and exercising properly will help in that department. I would also like to see the scale 10lbs down by my 30th birthday. It is amazing how much your food/alcohol choices can out weigh your exercise routine. When they say it is 80% diet, 10% exercise, and 10% genetics they were not lying! That means you have 90% control over how healthy and fit you are.
That is all for now!
Stay fit my friends!
Monday, August 6, 2012
Spin Class Schedule August 13-17 and Ramblings
Starting the week of August 13th the Monday 5:45am class at W 7th is mine and I am giving up my Friday 5:45am W 7th class(I made a switch with Karen Kelly).
Monday August 13th 5:45am W 7th
Wednesday August 15th 5:45am W 7th; 6:45pm W 7th
Thursday August 16th 5:45am Hurst
I am starting all morning workouts this week! Except for Wendsdays when I have the evening class which I may give up once school starts up. I am going to write out a schedule of what muscle groups I will focus on each morning with weights. I am getting back on track 100% with my eating this week as well! I am already feeling better about myself ;)
Stay Fit my friends!
Monday August 13th 5:45am W 7th
Wednesday August 15th 5:45am W 7th; 6:45pm W 7th
Thursday August 16th 5:45am Hurst
I am starting all morning workouts this week! Except for Wendsdays when I have the evening class which I may give up once school starts up. I am going to write out a schedule of what muscle groups I will focus on each morning with weights. I am getting back on track 100% with my eating this week as well! I am already feeling better about myself ;)
Stay Fit my friends!
Friday, August 3, 2012
Feeling Discouraged and Unhappy about my eating habits
I have GOT to start sticking to eating right 100% of the time I feel so gross about myself body view wise this week(it was that time so it makes it worse).
I was looking through old race pictures last night I was so much "skinnier" when I first started running I know I am more tone/fit now but still I think I like the other look better I want the muscle yet I dont lol!
I was trying to remember exactly what I was doing back when I first started working out before the running like when I first lost all my weight(25lbs from 134-109). I remember 3 protein shakes a day lots of subway for lunch, nutrigrain waffles and special k protein for breakfast, and dinners of eggs with turkey bacon or grilled chicken with green veggies, but thats about it...I couldnt have possibly lived on just that lol! And alcohol how did I ever live without it!?!?!? LOL! My hair and skin were so much healthier then too and I want that back! I want all of the greatness of that hardcore making sure everything I ate was the best for me and my body for health reasons! I want to be the best me I can be!
I know I CAN do it, I mean I have done it before and stuck with it solid 100% on with only 1 cheat meal a week for 7 months! But now getting through one week that way seems impossible! I had a lot more to loose back then and was working with being happy with ME and healthy. I am happy with ME now and am fairly healthy but I can do better. I have the most loving and caring husband, 2 jobs(so many people struggle to find just 1), I am back in school, I exercise all the time(my part time job as a fitness instructor kind of helps make sure I do) but I just cannot get the results I want for my body.
I know in those 6 years my hormones are changing drastically and there really isnt much you can do about that but watch what you are eating and know how it affects your hormones(I highly recomend everyone read Master Your Metabolism by Jillian Michaels).
People ask me all the time what they should eat when how much and what workouts to do and I can tell them get them a schedule and a plan yet I cant stick to it myself. I know I know everything is easier said than done but I must start DOING again so I can set a good example for those who come to me for help with their own fitness and nutrition goals.
I have never claimed to be "perfect" and what is "perfect" exactly anyways? I say it is doing the best you can do for you and sticking with what you know is best for you meaning everyones "perfect" is not the same "perfect". I would like to get back to my "perfect"!
Stay fit my friends! And lets all get to work on being 100% on with our eating habits!
Monday, July 30, 2012
August 6th-10th Schedule
Monday August 6th-5:45am Ft Worth S
Wednesday August 8th-5:45am W 7th; 6:45pm W 7th
Thursday August 9th-5:45am Hurst
Friday August 10th-5:45am W 7th
I would like to apologize to my Thursday morning class, it has been brought to my attention that the sub did not show up. I will be back next week!
Wednesday August 8th-5:45am W 7th; 6:45pm W 7th
Thursday August 9th-5:45am Hurst
Friday August 10th-5:45am W 7th
I would like to apologize to my Thursday morning class, it has been brought to my attention that the sub did not show up. I will be back next week!
Thursday, July 26, 2012
Updated: Spin Class Schedule July 30th-August 3rd
Monday July 30th 5:30pm Ridgmar
Wednesday August 1st 5:45am W 7th
Friday August 3rd 5:45am W 7th; 5:30pm Rigmar
Wednesday August 1st 5:45am W 7th
Friday August 3rd 5:45am W 7th; 5:30pm Rigmar
Thursday, July 19, 2012
Updated Updated: Spin Schedule July 23-28
Monday July 23rd 5:45am Ft Worth South; 6:45pm W 7th
Wednesday July 25th 5:45am W 7th; 5:30pm W 7th; 6:45pm W 7th
Thursday July 26th 5:45am Hurst; 6:45pm Ft Worth South
Friday July 27th 5:45am W 7th; 5:30pm Ridgmar
The Texas Summer heat is kicking in in full force. Don't forget to hydrate. Drink plenty of water and replace lost electrolytes. Advocare Rehydrate tastes great and is low calorie and low sugar. Check it out on my site www.advocare.com/120231430. Mix it with your spark in the mornings for a delicious tropical drink that will wake you up give you energy and keep you hydrated!
Stay fit my friends!
Wednesday July 25th 5:45am W 7th; 5:30pm W 7th; 6:45pm W 7th
Thursday July 26th 5:45am Hurst; 6:45pm Ft Worth South
Friday July 27th 5:45am W 7th; 5:30pm Ridgmar
The Texas Summer heat is kicking in in full force. Don't forget to hydrate. Drink plenty of water and replace lost electrolytes. Advocare Rehydrate tastes great and is low calorie and low sugar. Check it out on my site www.advocare.com/120231430. Mix it with your spark in the mornings for a delicious tropical drink that will wake you up give you energy and keep you hydrated!
Stay fit my friends!
Monday, July 9, 2012
Spin Class Schedule July 9-14
Wednesday 5:45am W 7th
Wednesday 5:30pm Ridgmar
Thursday 5:45am Hurst
Friday 5:45am W 7th
Saturday 9:15am Ridgmar
I will be out the week of the 16-21. All of my classes except the Saturday class have been picked up so far. Saturday the 14th will be my last Saturday class at Ridgmar. This is bitter sweet for me, I am sad to leave my regulars, the class has grown so much since I first started but I am glad to have my long run Saturday mornings back and to be able to go ride with Tim again. Denice Borgess is taking over this class.
Starting next week W 7th has added a Monday and Wednesday 6:45pm class. The Wednesday class will be mine but since I am on vacation the 25th will be my first day in that class. Shannon Robinson will be teaching the Monday 6:45pm class.
Keep up your workouts. Just because summer is here does not mean you can slack off or that its to late to work toward your summer body. Eat right and exercise and you will reach your goals! Next summer you will look and feel even more awesome if you just keep it up!
Wednesday 5:30pm Ridgmar
Thursday 5:45am Hurst
Friday 5:45am W 7th
Saturday 9:15am Ridgmar
I will be out the week of the 16-21. All of my classes except the Saturday class have been picked up so far. Saturday the 14th will be my last Saturday class at Ridgmar. This is bitter sweet for me, I am sad to leave my regulars, the class has grown so much since I first started but I am glad to have my long run Saturday mornings back and to be able to go ride with Tim again. Denice Borgess is taking over this class.
Starting next week W 7th has added a Monday and Wednesday 6:45pm class. The Wednesday class will be mine but since I am on vacation the 25th will be my first day in that class. Shannon Robinson will be teaching the Monday 6:45pm class.
Keep up your workouts. Just because summer is here does not mean you can slack off or that its to late to work toward your summer body. Eat right and exercise and you will reach your goals! Next summer you will look and feel even more awesome if you just keep it up!
Monday, July 2, 2012
July 2-7 Schedule
You only have one chance to catch me this week...Tonight Monday July 2nd 5:30pm Ridgmar location. I will be on vacation the rest of the week doing my own workouts not from the gym. Keep it up guys lift weights try out another instructors class but do NOT take the week off especially with the holiday ;)
Tuesday, June 26, 2012
Spn Class Schedule June 25-30th
Monday the 25th 5:45am and 5:30pm Ft. Worth S/Alta Mesa
Wednesday the 27th 5:45am W 7th
Thursday the 28th 5:45am Hurst
Friday the 29th 5:45am W 7th; 5:30pm Ridgmar
Saturday the 30th 9:15am Ridgmar
Ability is what you're capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.
~Lou Holtz~
Wednesday the 27th 5:45am W 7th
Thursday the 28th 5:45am Hurst
Friday the 29th 5:45am W 7th; 5:30pm Ridgmar
Saturday the 30th 9:15am Ridgmar
Ability is what you're capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.
~Lou Holtz~
Tuesday, June 19, 2012
What this blog is about/for
This blog is to help people who are trying to live healthy fit lives(and me too). I will post different related articles, recipes, etc and my weekly spin class schedule here. If you ever have anything to share feel free to comment on the blog and leave your advice/tip/comment. Feel free to ask anything if I dont know the answer I will reasearch and find out for you. I think it is very important that everyone learn to live a healthy fit life. Healthy an fit is NOT the same thing as being thin, just being thin makes you skinny fat. Here's to hoping I can help us all be the best healthiest fit us's we can be :)
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