Almost to the end. Week 4.

One week from Monday is February 1. You are almost there. Hang tough.  If you fell off the plan due to an exciting snow day or just the weekend, get back on.  Monday is a FRESH start!  Do you feel better than January 1?!  I know I do.

IMG_0022-0

Advertisements

Are you getting enough protein?

How do you know?  

  • Do you feel hungry (read=HANGRY) at points during the day? 
  • Are you hungry within 2 hours of eating a meal?
  • Do you experience a low blood sugar/shaky feeling during your day?

If yes to any of these, you are probably not eating enough protein.  Protein makes you feel satiated, full.  The average sedentary man needs about 56 grams of protein in a day, and the average, sedentary woman needs about 46 grams per day.  To calculate your exact amount:

your body weight X .36/grams

And up it slightly if you have a really active day or job.  The average piece of chicken is about 21 grams of protein.  How are you doing?

Failure and fresh starts.

2016/01/img_2716-0.jpg
If you fell off the plan this weekend, tomorrow is a fresh start. In fact, everyday is a fresh start, thank God. And besides, aren’t you doing better now than you were a week ago or two weeks ago?! Can I get an amen?!
Halfway there.

10 exercises that burn more calories than running:

You guessed it…Almost all of them involve- resistance training.   Run, weight-train or try these :
Click here to read the entire article.

  1. Kettlebell swings (so guess what we are doing this week?)
  2. Rowing
  3. Burpees (took care of that this morning!)
  4. Air-dyne Bike sprints
  5. Jumprope
  6. Fat-tire biking
  7. “Cindy” by Crossfit: for 20 min, 5 pullups, 10 pushups, 15 squats
  8. Cross-country ski
  9. Tabata squats 
  10. Battle-ropes

  

Cheating? Juices? Paleo? The latest trend…

ok, time to get several things out in the open (aka too much time to think today):

  1. Cheating?  Maybe as we shift toward this thinking of 80%/20%, maybe we stop using the word cheat…maybe we focus on all that we are doing right, how many veggies and how much REAL FOOD we ate today, and celebrate how we read our labels (and vowed to not buy that dressing anymore or some other random thing found in our fridge and thought, “I cannot believe they needed to add high fructose corn syrup crap to that!”).  Let’s concentrate on all we are doing right, because really we are in a lifestyle change, a change in our way of thinking, a change in our relationship with food.  It’s really not about following a set of rules for a month…am I right?  A healthier me. Healthier than a month ago.  Yay, us.
  2. Paleo? While there are lots of benefits to eating this way; unless it’s something I plan to sustain, then what am I doing?  Am I really never going to eat a piece of warm bread again? Why did I think it was a good idea to cut out entire food groups? (oh yeah, to lose weight and see if my digestive system didn’t like a food group – there were reasons…)And was I going to do that forever? The older I get, the less I want to mess with my metabolism.  Let’s keep it moving forward, revved up.  Eating real food, yes.  Eating processed crap from packages, nah, not so much.
  3. Lastly, juice cleanses? See above paragraph.  Are you really going to keep that up? Isn’t that confusing to your body?  Eat.  No wait, drink only for 3 days.  Then eat again.  Wait, that juice just lost half to all of it’s vitamins and nutrients because it sat out on the counter for over 15 minutes…I have a juicer. and a vitamix.  I am not against that – very FOR juices and smoothies.  However, for 3 straight days or more?  Talk about yo-yo metabolism, right?!

I think the answer lies in no extremes.  Moderation in all things.  Just my opinions…what are yours?  I would love to hear from you!

juice pic

Week 2 – It’s feeling easier, right?!

Wow.  I struggled this week with sugar cravings, but pushed through.  And I felt like I had more energy too.  Almost peaceful – because I know what I’m doing is hard, but so good for me.  

What about you?  Now that we are over the hump, I think this week will be easier.  

Not gonna lie though, I am SORE.  Especially when I added that Saturday workout in.  Please, please tell me that you have worked out since Thursday morning/evening.  If not, get in at least one more workout before Tuesday morning, or you will hurt.  You start to lose your cardiovasular endurance in just about 48 hours.  That’s HUGE.  Remember that.

  

Don’t forget your cardio!

Try to do cardio whenever you can fit it or a yoga class/app/DVDs. On MWF- cardio, no weights so your muscles have recovery time and you won’t get an injury.

Please let me know by tomorrow morning if you plan to come Saturday morning for $6.

Also, please feel free to take pics of the whiteboard workouts so you will have a copy of 8 different workouts to use by the end of the month. Here’s Tuesday- Day 1:

2016/01/img_2703.jpg

Headache anyone?

fitness 7 Today I need to remember this meme…the first 3 days of detox are the WORST.  Keep reminding yourself it does get better…

(why do I feel like a drug addict when I say this?! Wait…huh…food for thought…)

One day in and tomorrow the real fun begins!

motivational-quotes-41

So Sally asked people to please share food and snack ideas.  Sometimes the problem is not that we don’t know what to eat, but that we are SICK of eating the same stuff, right?!  So here were some of the shared ideas:

Breakfast – eggs, crustless quiche, egg “muffins” (make in muffin/cupcake pan for the week), oatmeal with cinnamon and honey, jalepeno/cheese egg casserole, banana pancakes with real maple syrup – check the label (expensive, but so worth it)

Snacks –almonds, fruit, mozz. cheese, greek yogurt with berries in it, cashews, Food Should Taste Good chips with guacamole, smoothies – all kinds.  (I do a chocolate, cocoa, almond butter smoothie when I need something sweet)

Lunch/Dinner – leftovers of course, pork loin, grilled or baked chicken breasts, turnip greens, avocado and black beans with chicken & brown rice, tuna with avocado & lemon, beef stew with potatoes, carrots, celery, brussel sprouts, etc. in crock pot (house smells so good tonight), steak & sweet potatoes with a salad or green beans, fish – all kinds! (Peach Stand and Trader Joe’s have some good not-so fishy choices), mahi mahi with quinoa (added peppers, garlic, olive oil, and celery to quinoa – yum!), and broccoli. Oh and don’t forget roasted veggies – so easy and yummy!

Drinks? (besides good ole water) coffee, tea, and sparkling water with a piece of fruit in it

Please share your ideas– it helps us all when we feel grouchy or HANGRY.  It will happen this month.  You are not alone.  But plan as much as you can, so it’s not too often.

See you in the morning! 5:30am-6:00am.