Friday Plan!

Hey Friends,

Today is my last day of Spring Break. It has been a good week, I've enjoyed being able to go to the gym in the morning and the flexibility to relax a bit more. Who doesn't love a Spring Break! Spring Break should be mandatory for all professions.

So, today is LEG day!! I love doing legs-I feel most strong on leg day and I get excited over the burning pain of squats, extensions and lifts.

Here is my plan for the gym:

I love strong legs. There is nothing like a pair of smooth cut up legs...on both men and women!  I have spent most of my adulthood avoiding  shorts-at all cost!-I hate my legs.  I have tons of cellulite and they are far from tight. I am my worse critic. I love other peoples legs--just not mine.  So when I am squatting and I catch a glimpse of my legs all pumped, I want to keep going and push harder... I want those nice legs! As far as getting rid of my cellulite; eating clean and working out are key. I have also read that drinking Apple Cider Vinegar and hot lemon water may contribute to rid cellulite and help with detox and circulation. I do both.  Again, consistency and patience are key!! 

In my "cooler":

M1: 6 egg whites, Ezekiel toast w/ almond butter and black coffee

M2: protein shake with berries and banana 

M3: 4oz grilled chicken, lettuce, avocado, tomato, on whole wheat thin-bun

M4: almonds (15-20), apple

M5: 5oz chicken, onions, mushrooms, cauliflower, peas 

I have learned so much about my relationship with food over the past two years (since eating clean). I have learned what foods are trigger foods for me ("trigger food": food that triggers cravings) and just how much of an emotional eater I am. Of course, I do my best eating when I am in my own controlled environment...I am easily influenced and alcohol throws it ALL out the window for me. So, I am still trying to get a better grasp of this and finding a balance between social and my 'controlled environment'. Finding this balance is harder than I'd like to admit, but I have to keep it real...this sucks.  Me. home.= controlled and clean. Me. out w/ friends = loose and full of excuses. I'll get it. I know I will. 

I really admire Nicole Wilkins 3x Ms. Figure Olympia. She does weekly videos answering 'our' questions, giving advise and offers support. This week, her video really spoke to me and reminded me why I and how I can really do this.  Check out her video HERE and be inspired...it is titled "Always Prepared to Eat Right". 

Here is one of my favorite pics of her. :-)  (look at those legs!)

Well, happy Friday!! I hope you and yours has a wonderful weekend. Cheers! 

xo 

Hi Friends,

Today I just wanted to share what's in my cooler and my plan for the gym today.

M1: 1/2c oats, 2tbs chopped almonds and drizzled with honey and cinnamon 

M2: 1 Apple with 1tbs of almond butter

M3: Green veggie salad topped with dry tuna

M4: Banana Protein Shake

M5:  Grilled Chicken with mixed veggies (cauliflower, mushrooms, onions, peas)

1 Gallon of water, 1c black coffee

Time to hit the gym! 

My goal is to lose 8-10% body fat and become overall stronger. Consistency is key!

Have a great day. xo

Let's Eat Clean!

Have you ever heard the saying 'Abs are made in the kitchen'?  Well, it's true. We can go to the gym all day long, but if we are stoppin' off for fast food or just mindlessly eating we'll never see the benefit of our workouts.  My first 40lbs came off just by eating clean(now my body needs to break this plateau so it's time to step it up with more gym and tighter eating.)  Here are the 'rules'...no matter where you are in your progress follow these eat clean principles. Doing this will boost your metabolism and you'll be a lot less likely to mindlessly eat and binge.

Here is an example of a typical day for me: 

M1(7:30a.m.): 1/2c Oats (not instant), 4-6 egg whites

M2(10:30a.m.): Small handful of  raw almonds, apple

M3(12:30p.m.): 5oz chicken, 1/2c brown rice, green beans

M4(3:30p.m.): grapefruit, 2.5oz of tuna

M5(5:30/6:00): Salmon, asparagus

Water: 1gallon - up to 168oz

Coffee: 1c in the a.m. Black

Over the past two years I have successfully maintained my 40lb weight loss by eating clean all while still having a very active social life. I still have my cheat meals, nights out drinking, unstructured vacations, etc.. I am happy that I have been able to maintain my weight, but I don't want to stay here--I really want/need to lose another 20+lbs and build muscle. So, in order for me to do this--break this maintenance stage--I need to really stay consistent with a tighter diet and workout, which has been my biggest struggle. I hope to be able to post photos and offer more detail about my food and workouts... This blog is helping me stay accountable and focused. :-) 

So, the number on the scale has stayed between 171-178lb over the past two years, but, relying only on the scale as my form of measurement hasn't offered a true measurement of where I really am. When my workouts are ON my body really tightens up and I can fit in a size 8, but when my workouts are off my 8's don't fit so much and I find myself in 10's and 12's ALL while staying between that weight range---crazy right!!! Right. This has been SO discouraging over the past two years-SO- It's time to focus on other measurements.  Like my fat percentage. 

SO, I got myself one of these! A Caliper. The 'Skin Fold Caliper Test', this is a pretty reliable test. SO cheap and SO simple. You can get them at most sporting good places-- I purchased mine on amazon.com. Okay, my BF is 29.% too high for this girl!! Instead of praying to the scale every morning for it to budge I will now use my caliper, measuring tape and clothes to judge my progress.

Finally, I wanted to share what I am doing in the gym. Jamie Eason and bodybuilding.com have created a great 12wk plan, see here: http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html I plan to use a variation of this, while bumping up cardio. 

Thanks for listening-I just wanted to quickly get down what I have been up to over the past three days.... better detail to come!! 

xo

Where Have I Been!?!

It has been so long since my last post that I almost forgot my password to log-in. That's not a good sign.

Between over-time at work, family, a crazed calendar, sickness, etc... I have been MIA. What a shame, MIA on my own booty. Well, that's no good-we all know that! I think I have posted something about "balance" before--I should re-read that! :-) Life swallows you up if you don't pay attention..and if you are not paying attention to yourself you will lose yourself. Kinda like I have the past two months. Now, I am not out of control or have a weight gain to speak of, BUT I do have a muscle loss to mention. Yep, that easy. If you don't work it people you lose it!!! I am proof. I say it to myself and let me say it to you--consistency is key if you want to succeed at your weight loss/muscle gain goals. Consistency can only happen when you have balance...easier said than done when you have a zillion things flying at you. But, I know this is something that is completely doable, completely.

A group of dear friends and I recently went to the 2012 Arnold Sports Festival and there is no place that reminds me just how doable this is like the Arnold!! Going to each year reminds me that every one is out there working their butts off, pushing through their own personal challenges and are getting things done! No excuses.

Tosca Reno is ALL about support and keeping it real with her fans! 

She is someone who started a fitness journey, worked hard and soared! www.eatcleandiet.com

NLC with Tosca!! 

NLC=a group of woman who unconditionally support and offer encouragement to one another.  

The Arnold Sports Festival is such an inspirational pool of health and fitness--no matter your sport, it is at ASF! I hope you can make it one year!

I have recently started a 12wk plan and can't wait to share it with you! I am looking for this blog to keep me accountable, so, I plan to post daily even if it is just 'whats in my cooler'.

Thanks for listening and support!! Spring is here and I have bikini on my mind!

xo