Fitness Setbacks - When Life Gets In The Way

I haven't been as visible on this blog as I would like. My intention was to share my fitness experience and help encourage others along the way. In all honesty, time isn't always on my side. I never realized how much time it took to research clean eating, plan out meals and focus on my work-outs (even though I have a trainer who puts a comprehensive program in place for me every week) and I'm not even going to mention my full time job (not in fitness), family, friends, social engagements and daily/weekly social media presence (Facebook, Twitter and IG, Google Plus, Snap Chat, Periscope etc etc...). It's amazing how much health has consumed my life and I have no regrets with that being so. 

Unfortunately, I've fallen off focus over the past month. On top of not being as focused, which is really disappointing, I've re-aggravated a previous back injury. So I've been in quite a bit of pain and not able to work out like I have been in the past year. I've discovered that when I'm in pain or feeling down about having to slow my pace down, I do what most people do - reach for comfort foods. So I have put on about 15 lbs. - which makes me feel more disappointed and makes me want to reach for more comfort foods. Now my idea of comfort food isn't Mom's Chicken noodle soup. I have a ferocious sweet tooth and have been cheating on my clean eating. Which is probably why I have gained the weight. 

You see this is a vicious cycle. With the re-introduction of the high amounts of sugar, it effects my chemical balance in my body and causes me to feel a little depressed (sugar is to be respected and not abused). So I'm struggling right now. As I am typing this, I am at my 9 to 5, multi-tasking full of Advil pain medicine and an ice pack on my lower back. Not a pretty sight for me to share. But this is my real life and it if I'm going to share the wins with you, then I need to share to loses and ties as well. What I hope to accomplish here is to let people know that when you are in transition, there are going to highs as well as lows. Right now, I'm in a low (right really, but it sure feels like it), but all of that can change and will change eventually. So even though I have to work twice as hard to get back to where I was just a few months ago, I'm willing to do the work. I'm far from defeated. 

So it may take me a little longer to get to my goal, but that's okay. I learn so much about life and discover new strengths everyday. It's been a roller coaster of sorts at times. So I will dig deep and start over again, not from the very beginning, but from where I am now. Let's see how long it takes to me slim down and tone up. A lot can happen in 4 months. I am aiming to get to my goal health by August 2016. Thanks for reading. Hoe this helps you as much as it helps me to share my journey. 

Peace and Blessings to All!

This is me on St. Patrick's Day 2016

The First Day of Summer for 2016 is 6/20/2016 - Are you getting Beach Body ready?

Okay, we have 90 days or so until the first day of Summer (Here in the USA). Are you beach body ready right now? Can you slip into that amazing swimsuit that you've been saving right now and catch some rays without the cover up? Or are you still trying to get it together and putting off your health goals. Honestly...I'm just using the up and coming summer as an excuse to get you motivated to living healthier! Please don't hold that against me :-) I have to get your attention some how!

90 days is the perfect amount of time for you to transform yourself. All you have to do is eat properly and workout (also remember to drink a lot of water)!  It's just that simple. Hey, if you start today, you will be so very happy that you did when you look back 90 days from now.

Let's begin with getting into a regular workout routine and eating responsibly. When I say a regular work out, I mean at least 3 days a week. There are a number of reasonable gym memberships that can fit almost any budget (depending on your region) you can purchase. If you are not ready to commit to a gym or you just don't like the gym for whatever reason, you can find thousands of work-outs online and on most cable TV systems that you can do in the privacy of your home. There are also DVD's you can purchase (in most grocery stores and department stores - Target, Walmart, K-Mart, Burlington Coat Factory, TJ Maxx, Sears, JC Penny etc....) to help you get that body moving. I personally like taking classes to make sure that there is a professional trainer supervising me to make sure my form is correct when trying new things physically. Proper form when working out is KEY and can make a world of difference in your results!!

**It is so very important to first seek out a physician's advise and exam if you are new to working out to make sure you are in enough physical shape to start a new work out routine. You want to avoid injury if possible**

Don't keep putting it off! Stop neglecting yourself! Start by loving yourself enough to do right by your body. You only get 1 body - and if you are fortunate, you will have it very long time. Wouldn't you rather feel good inside and be strong? The body is so amazing - it has a tremendous capacity to heal itself with the right fuel/food (along with regular exercise). Do you know that if you start eating proper and working out today, you can start feeling better within days. Can you imagine waking up without that groggy feeling in the morning?  Waking up energized and with an improved attitude that can last most of the day. With proper eating and a regular work out routine, all of that is possible. The choice is yours. Choose to love yourself by taking better care of yourself. You won't regret it.

Peace and Blessings to all!!

16 Month Progression Update

I offer these words with gratitude and thankfulness for this opportunity to share with you! May you receive this with love and compassion in your hearts! 

So I posted the picture on the right of me yesterday (On Instagram, Facebook & Twitter) after my back to back legs and abs workouts. I've been going through my phone and deleting old pics (needed more storage space to download memes, LOL) and came across the pic on the left. I took this picture back in August 2014 (the pic in the middle was taken right before I started working out in the gym with my trainer). As most of you know, this was when I decided that enough was enough and I started towards making efforts to change my life in healthy ways. It's been such an amazing experience going through this transformation. Looking back at how unhappy and unhealthy I was makes me a little sad. However, I feel so very humbled to see my results so far. Please understand, that me exposing this part of my life ( and these pictures...geesh) is very difficult, as I am a really private person. But despite my hesitancy, I hope that my story can help encourage  and motivate others to  improve theirs lives, just as so many people have helped me through my process.  

I've had a number of friends and family members ask me to share my story and my progress (I didn't realize that people were interested initially). So that is what sparked me to start this blog and also share more of my daily activities on Social Media. 

I have a confession!!  During the Month of December 2015 and part of January 2016 my clean eating slacked as well as my workouts - just slightly on my workouts though. I was really distracted with a lot of different things (Career Troubles, Money Issues, Dating Woes, Caught a Cold) so my progress slowed somewhat. I finally confessed to my personal trainer (but she already knew and could tell just by looking at me - she is good that way) and she was really supportive and reminded to put that in the past and to keep focused on what I need to work on now. So even though I fell a little behind my physical goals schedule, I just have to get back on it and work through it. So I'm back taking my supplements regularly and working out and eating clean. I'm not perfect and fall short every day, but I also strive every day to improve myself. Until next time....peace and blessings to all! 

You Are What You Think!

Time to check your thoughts! Are you frustrated with your weight loss/fitness goals? What are your telling yourself about your success? Have you decided that you can't accomplish it before you even try? Is it too hard? Or too expensive? Do you love food too much?

All of these thoughts can be defeating. You have to clear your mind of "Can't" and replace it it with "Will". It can be just that simple. Believing in yourself and capabilities will allow you to get to your goals and exceed them if you choose. If you have faith that you can get to the goal, you will get there (along with taking ACTION). Now, I'm not saying that it will be easy, but it can be done. You will need to also implement some discipline as well.

When you wake up tomorrow, start small by drinking an 8 oz glass of water along with a cup of green tea instead of coffee. Then take a multi vitamin along with a low calorie breakfast like a breakfast smoothie:

INGREDIENTS

• 1 1/4 cups orange juice, preferably calcium-fortified
• 1 banana
• 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
• 1/2  plain Greek yogurt
  Stevia, or Splenda Granular (optional)

For many people it may be more effective to ease your way into clean eating and fitness versus going cold turkey. Maybe the next day you can swap out lunch or dinner with a low calorie/lean protein meal as well. Baby steps can take you far until you are ready to leap. However, the first baby step should be the belief that you can DO IT!

New Year's Fitness Resolutions and Weight Loss

December 2014

December 2015

December 2015

I have been hearing a lot of my friends talking about their 2016 New Year's Resolutions. It appears that weight loss is at the top of a lot of the lists. I get a lot of questions about my "Diet".  So I'll focus a number of my posts this year on healthy eating habits. I use the word HABIT because that is exactly how I view it.

Quick fix diets in my experience only give you temporary results. You will lose weight initially, but it usually comes back as soon as you fall back into your old eating habits. To be honest, during the month of December 2015, I temporarily fell back into some really poor eating and drinking habits. With all of parties (for work and for my private life) it was really challenging for me to keep a clean eating regime. I indulged in all types of rich food and sweet drinks (in moderation). The positive part was that since I had worked so hard over the last 7 months with practicing clean eating and working out regularly, I didn't gain any weight. A lot of the friends unfortunately were not so fortunate.

You can't cheat your way to being healthy. You have to do the work. It will pay off and your will benefit in so many more ways than your could have ever imagined if you do it!

Here are some good ways to start to work yourself into clean eating:

• Reduce your sugar intake
• Reduce alcoholic beverages intake (only to 1 to 2 glasses a week - 4oz )
• Reduce your Carbohydrate intake
• Increase the amount of Green Leafy Vegetables and fruits you eat
• Eat more lean proteins (chicken, fish, turkey)
• Ramp up your metabolism by eating every 2.5 to 3 hours or so
• Incorporate a daily multi-vitamin and/or supplements
• Eliminate the intake of Fried Foods
• Reduce your calorie intake
• Reduce your sodium intake

Disclaimer: I am no doctor, so please consult a qualified physician for a more comprehensive health outlook and/or advice. I am just sharing what works for me. Results may vary for you.

http://www.livestrong.com/article/284737-clean-eating-rules/

http://www.fitbodyhq.com/nutrition/beginners-guide-to-eating-clean/

http://goop.com/clean/

Below is an example of a shopping list you can use as a guide for clean eating. Enjoy!