Hello Friends!
It's been a month of 'cleaning' for me...not my house but my diet. I have considered myself a 'clean' eater for years now, but I've discovered in the last four weeks I wasn't as 'spotless' as I thought! A nibble of this, a gnosh on that...it all adds up! So I tightened the reigns and guess what? I lost eight pounds in the first 10 days. Now, I am not a scale person. I usually go by how my clothes and bathing suits fit/look. I do like the scale now and it propels me forward.
I have increased my workouts as well. Six days a week I do 30-50 minutes of cardio in the morning, followed by targeted weight training immediatly following the cardio or later in the day. (Usually P90X) I've also come across some great synergistic workouts (working multiple muscle groups at the same time). Jillian Michaels Trouble Zones is a great one! P90X Plyometrics and Core Workouts are great too! I use these if I only have time for one workout a day.
The other big change is that I journal. If it goes into my mouth, it goes in the book! This was a method suggested by my trainer friend Tracy Steen. I need to track my daily protein to build the muscle I want. Now it's become a mild addiction. I write down everything!!! Calories, carbs, fat, protein. It's actually fun. I also include my workouts in detail. (Distance, incline, weight, reps etc.)
I've discovered some great new snacks! Here's one from Trainer Tracy Steen...it's become a staple for me.
3/4c 0% Greek Yogurt
1 Spoonful Lemon Source Yogurt
1 TBSP Barleans Total Omega 3-6-9 (this is my addition...Tracy uses a lemon oil from Nature's Fare)
Berries
Cinnamon
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This packs lots of protein and tastes reminiscent of lemon cheesecake!
Speaking of 'dessert'. I allow myself some indulgences each week. I think it's an important allowance in order to stay on track and mentally strong. A piece of birthday cake at a party or some wine with friends or maybe some popcorn with a movie. The point is, these are treats to be enjoyed once or twice a week...not daily.
Diet and exercise have to fit well with your lifestyle. If you know you enjoy a glass of wine with dinner each night...great...give up something else (ex. if you plan to eat a wrap for lunch, give up the tortilla and just eat what's inside.)
I challenge you to 'clean up' a little this week. Pick a few areas where you could improve your eating habits. Maybe you eat too much at one sitting, or not enough throughout the day. Take some time and find your balance. I'm telling you, it's a great feeling.
Happy eating.
Toby
It's been a month of 'cleaning' for me...not my house but my diet. I have considered myself a 'clean' eater for years now, but I've discovered in the last four weeks I wasn't as 'spotless' as I thought! A nibble of this, a gnosh on that...it all adds up! So I tightened the reigns and guess what? I lost eight pounds in the first 10 days. Now, I am not a scale person. I usually go by how my clothes and bathing suits fit/look. I do like the scale now and it propels me forward.
I have increased my workouts as well. Six days a week I do 30-50 minutes of cardio in the morning, followed by targeted weight training immediatly following the cardio or later in the day. (Usually P90X) I've also come across some great synergistic workouts (working multiple muscle groups at the same time). Jillian Michaels Trouble Zones is a great one! P90X Plyometrics and Core Workouts are great too! I use these if I only have time for one workout a day.
The other big change is that I journal. If it goes into my mouth, it goes in the book! This was a method suggested by my trainer friend Tracy Steen. I need to track my daily protein to build the muscle I want. Now it's become a mild addiction. I write down everything!!! Calories, carbs, fat, protein. It's actually fun. I also include my workouts in detail. (Distance, incline, weight, reps etc.)
I've discovered some great new snacks! Here's one from Trainer Tracy Steen...it's become a staple for me.
3/4c 0% Greek Yogurt
1 Spoonful Lemon Source Yogurt
1 TBSP Barleans Total Omega 3-6-9 (this is my addition...Tracy uses a lemon oil from Nature's Fare)
Berries
Cinnamon
This packs lots of protein and tastes reminiscent of lemon cheesecake!
Speaking of 'dessert'. I allow myself some indulgences each week. I think it's an important allowance in order to stay on track and mentally strong. A piece of birthday cake at a party or some wine with friends or maybe some popcorn with a movie. The point is, these are treats to be enjoyed once or twice a week...not daily.
Diet and exercise have to fit well with your lifestyle. If you know you enjoy a glass of wine with dinner each night...great...give up something else (ex. if you plan to eat a wrap for lunch, give up the tortilla and just eat what's inside.)
I challenge you to 'clean up' a little this week. Pick a few areas where you could improve your eating habits. Maybe you eat too much at one sitting, or not enough throughout the day. Take some time and find your balance. I'm telling you, it's a great feeling.
Happy eating.
Toby
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