Everyday Weight Loss Tips

Getting off track when trying to lose weight can be part of the norm until you find your rhythm with what you need to do to accomplish your goals. Getting on track is part of the process toward success . . . staying on track is freaking commendable.
We all need reminders when it comes to getting and staying on track when we fall off. Here are 10 tips to incorporate everyday.

1. Plan Ahead. This means plan for your meals with what you are going to eat today, tomorrow or for the week. This can only bring success.

2. Eat Clean 90% of the time. This leaves 10% of leeway to have a few treats such as chocolate or ice cream, but staying within the serving size and not overindulging.

3. Eliminate food products with enriched white flour, white sugar, white rice, white potatoes and too many items on the ingredient label that you cannot pronounce.

4. Exercise with weights, resistance bands and/or your own body weight 3-4 times per week. Changing your body composition only comes when you increase your muscle mass. This happens when you challenge your body with resistance.

5. Eat some type of protein with every meal. Healthy protein such as fish, lean meats, low-fat dairy, beans and lentils help sustain you and repair muscle as you recover from exercise.

6. Eat vegetables with every meal. A variety of vegetables provides natural vitamins and minerals that your body may be missing. Low in calorie, you can only succeed by filling up with vegetables.

7. Eat breakfast daily. Some people will say they are not hungry when they get up. You can always drink your breakfast by having a fruit smoothie with a scoop of protein. It will help break your fast and get your metabolism going.

8. Eat fruit daily. When you start to feed the body with healthy fruits, vegetables and proteins, it will not desire the junk that you may have been feeding it. Get some fruit daily.

9. Opt for wholesome grains that provide fiber such as brown rice, oatmeal, quinoa, bulgur, whole wheat and rye. Ridding the body of weight comes with cleaning it out with fiber. Choose high fiber foods.

10. Always celebrate your success with daily affirmations. Know that you can accomplish anything you want to when you put your mind to it. Start your day by looking in the mirror and telling yourself you will be successful toward your goals that day and end it by praising yourself that you did.

Does I Exercise Everyday, Do I Get Sore, Do I Cheat?

My clients know that I walk my talk. If I ask my clients to perform an exercise or suggest to add something into their diet, they know (or should know now) that I have already practiced it or currently practice it. However, I receive questions asking if I EVER take off from exercise or do I eat "clean" ALL the time. The answers are yes and no.

Do I have an occasional piece of chocolate, pizza or cake? Yes! Do I exercise everyday? No! Listen, I like to have foods that may not be considered “clean eating”, but I have worked really hard to get my health and body to where I want it and I will continue to always keep it that way. I also do not exercise everyday, but on the days I do exercise, I work hard. Since I have worked to get to where I want to be, I am in a maintenance stage of my health. Some of you would like to change your body composition and can’t understand why it may not be changing at a pace that you want. Remember, things do not happen overnight and patience is important. During your time of transition, you have to adopt a disciplined mindset for consistent exercise and consistent clean eating with an occasional treat here and there. Your time to relax will come.

I transitioned my body several times for figure competitions and was able to change to the level needed to win a couple of times. The idea of change can happen for you and may be on a different level, but you have to want it and stick with it. Let me say that again, you have to want it and stick with it. I was not always fit, but I was challenged by a trainer along with challenging myself in the years after. You can get to a stage of maintenance, but you have to put in the work and make sacrifices along the way to a better and healthier you.

Another question I receive is, “Do you still get sore from exercise?” Yes, I get sore because I continue to push myself so that I do not plateau. If you don't use your muscles at ANY age, they atrophy. You have to keep it moving and adopt a healthy lifestyle. I am 42, feel better than I did in my twenties, am stronger and in better physical condition.

My story is to start and stay healthy for life and when you do, you can have moments of treating yourself with a piece of chocolate or taking a day off from exercise. Getting started can be simple, but you have to want it and stick to it for your own life.

So, What's MY Story?

When it comes to my career, I love what I do and I love to help people be their personal best physically, mentally and spiritually. My career was not always on this path when I graduated from college. Fitness was a hobby, it became a passion, and I pursued it without looking back.

I started my college career as an Accounting major then switched to Finance. Over time, I found that I did not like the classes and had to study really hard to finish. The writing was on the wall then, but I ignored the signs of disappointment because it was something I thought I wanted to do. I landed a great job at a progressive financial information company and had a wonderful salary with bonuses throughout the 14 years I was there. Some say the bonuses were “golden handcuffs”. When I look back, there were many managers that pushed me along into management roles where I really did not feel comfortable. I later realized over time that the industry, company and job was not where I wanted to be because I did not truly understand what I was doing, but continued to try to make it work.

During the time I worked at the company, I started going to the gym and found stress relief and comfort from exercise. As I started to get physical results (along with the mental relief), other women noticed and started asking questions about what I did. Since I was asked for fitness tips and guidance, I researched getting my personal trainer certificate to work as a trainer a few nights during the week. My book was always full. This was something I was going to do as a hobby for a little extra spending money, but had no intention (at the time) to leave my great salary. Meanwhile, I started to thoroughly enjoy my time as a trainer.

As time went on in the company, management shifted, politics happened and I felt it was time to go. With the grace of God, the support of my husband and my will to pursue my passion, I left to create my own business. I broke free from the “golden handcuffs”. I gained a few clients, decided to train them from my studio or their home and that is where I am today. I have now pursued many other fitness and nutrition certifications with a license in holistic health coaching in addition to my Master of Science in Exercise Science. When I teach and talk fitness, it feels natural and brings me joy.

This is my second career and as stated before, I love what I do. I tell my story for two reasons. One is because I want to share the journey to where I am with helping others be their best in health and the other is to encourage you to find your joy. It may not be your career, but there may be something in your family dynamics, a relationship, your health or spiritual connection that you want to change or find to bring your true joy. Go after it!

Nutrient Composition and Post Workout Meal Timing

I am usually asked how much of the different macronutrients (protein, carbohydrates, fat) one should consume in addition to what one should consume after a workout. Here are some tips for good nutrition:

1. Excess protein consumption is not good for the body. It decreases your calcium absorption and the kidneys are not fond of it. The diet should consist of no more than 15%-30% protein. A way to find how many grams you individually should consume is to take your body weight and divide by 2.2. That will be your weight in kilograms(kg). You can then multiply that by a number between .8 and 1.2 to get the accurate amount of protein grams your body needs. .8 grams will be for someone that is sedentary and 1.2 is for someone that is very active. For example, a 150 pound person that is moderately active needs 68 grams of protein in a day.

2. Carbohydrates are your main source of energy. There are many different types of carbohydrates such potatoes, rice, bread, beans, fruits and vegetables. The diet should consist of 45%-60% carbohydrates. Another suggestion is to have 4 grams per kg of bodyweight. Take your weight in kilograms calculated above and multiply by 4. For example, a 150 pound person should have 272 grams of carbohydrates in a day.

3. Fat is another source of energy the body needs and should not be left out. Consumption should be from healthy monounsaturated and Omega 3 sources such as olive oil, almonds, salmon and avocado to name a few. The diet should contain about 20% of total daily calories from fat sources. The average person should consume maximum of about 80 grams per day, however, if you are trying to lose weight, it should be no more than 45-60 grams per day.

4. All of the above suggestions will vary per person based on age, gender, weight and activity level. You can find the amount of grams a food item has by looking at the nutrition facts on the packaging. Non-packaged items can be found easily online. If uncertain, seek assistance.

5. Lastly, after a workout, it is important to consume the right nutrients and in a timely manner to nourish the body for improvement. After a strength workout, it is important to consume a small amount of protein at least 30 minutes after the workout. If you go for a liquid, whey protein is fast digesting and starts the rebuilding process quicker. It can also be food such as eggs, yogurt, cottage cheese or chicken breast. A full meal should be eaten within two hours after any type of workout. It should consist of a 2:1 ratio of carbohydrate to protein with a little healthy fat added.

Life is Full of Choices

Life is full of choices that we have to make all the time. Sometimes we follow the path of least resistance, which is the easy road and sometimes we have to make those tough decisions for career, family and relationships. Improving one's health and wellness becomes a choice, as well. Some people have no problem with making it apart of their lives, while others struggle. The struggle is to be committed and consistent by including some type of physical activity in your life, as well as making healthier choices with foods. There are plenty of reports that say that those choices make one feel better mentally, physically and spiritually, but for some reason something always gets in the way, whether it is the career, family or a relationship.

Did you know that when you take care of you first everything around you seems to fall into place? When you are healthy and well as a result of exercise, your brain functions better, feel good hormones are released, you move better, sleep better and so many other benefits. You have to take care of you in order to take care of those and issues around you.

Many times people start to exercise with the best intentions and then something derails them and then they start and stop again. The cycle continues. Then there is the doctor's annual visit or maybe something does not feel right and that prompted the appointment. He or she suggest to start exercising and change some of your eating habits or you may have to start taking medications for X Y or Z. You don't want to get to this point.

Choose to be healthy and well by exercising at least 3-4 days per week and getting rid of processed foods high in sugar, sodium and fat. Choose to consume low fat meats and dairy, colorful vegetables, whole grains and lots of water. Your life will be more well rounded and balanced when you do.

Pushed Outside My Comfort Zone

Recently, I was given a couple of different winter squashes that I never paid attention to. They were those foreign looking objects in the supermarket that did not call my name. In this past year, I have tried many different varieties of fresh vegetables to expand my knowledge and keep my own diet healthy with plant based foods. This time it was an acorn squash and a carnival squash. When I first received them, I did not have a clue what to do with them so with the information free flowing on the internet, I had to confirm the type I had and then get ideas on how to cook and eat them.

After my search, I found it easiest to cut them open and bake them in the oven. My husband is one that does not eat as many vegetables as I do, but found the aroma enticing since it smelled like cake. He tasted it and actually liked it, after he put a few seasonings on it. If that helps, that is fine but at least it was not cake. It was a healthy and easy bake alternative.

Winter squashes are starchy vegetables and definitely fill you up. They are a good source of Vitamin A, C and fiber. They are also low in saturated fat, cholesterol and sodium. Other varieties include the hubbard, spaghetti and more well known butternut, to name a few.

My advice is to try something new and step outside of your comfort zone in the kitchen. You will be pleasantly surprised and you never know, your family may like it too!

Dinner In Less Than 10!

How often do you agonize over what to cook when you need something quick, then wind up ordering out? Today was a day that I worked with what I had since I had been up since 5am, taught one of three fitness classes for the day and did my own strength workout. I was going to be burning more calories later, so I needed a good meal and I was short on time. I did not have anything cooked in the house and did not want my quick staples of soup, salad or cereal. Maybe you can relate . . . you do not like to cook BUT, you still want to eat healthy while keeping it quick and simple. Here are some tips.

A complete meal should always include a carbohydrate, protein and some healthy fat. For my complex carbohydrate, I found a steamer bag of vegetables in the freezer because I always keep them in the house. When I consult my clients, I tell them that fresh vegetables are good, but if they get lost in the refrigerator, it is money down the drain. If you buy steamer bags of any favorites such as green beans, Brussels sprouts, or carrots, you will always be ready in a pinch and potentially save some money.

My protein was a marinated Ahi Tuna steak I found at Trader Joe's. These are found in the frozen section and when you are ready for them, put them in the refrigerator to thaw for a few hours or do a quick thaw by any means necessary. I also found the Chimichurri Wild Pacific Salmon as another option. These are both fatty fishes with Omega-3, which is an essential fatty acid the body needs to help keep your heart healthy. I cooked the tuna on the stove in a pan for 4-5 minutes on each side. The base of the marinade is olive oil.

Finally, I added a starchy carbohydrate to my meal for needed energy later. This is the easiest side to fix because all you have to do is boil water or vegetable broth, put the contents in the pot, let it sit for 5 minutes and you are done. Another quick option, if you have up to 15 minutes, is quinoa which is a very healthy grain that contains a good amount of protein.

These are just a few tips when you think you do not have time to cook a healthy meal when short on time. I prepared a microwave steamer bag of green beans, Trader Joe's Ahi Tuna and couscous in less than 10 minutes. It will probably take you longer to drive to your favorite take-out spot, order your meal and get home. Be Well!