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!