How to Stop the Weekend Sabotage

Do you work hard every week staying on track with your eating and working out only to blow it on the weekends?  Weekends take up a 1/3 of the year.  You could be undoing all your hard work 1/3 of the year!!  Here are my top three tips to help you maintain control while still feeling like you enjoyed yourself.

1.  Workout two of the three days for at least 45 minutes.  This doesn't have to be an intense workout, but you do need to get your heart rate up and feel as if you've really worked for that long.  This could be lifting, going for a longer run, going for a walk at a quick pace or taking a group fitness class or exercise video.  This will help you negate some the added calories you most likely are taking in.

2.  Indulge.  Yes, indulge, it's the weekend!  It's okay to let loose and have fun and feel like you're not tied to your more strict regimen during the week.  Just be smart about it.  If Friday night is pizza night, enjoy it.  Maybe add a little salad with that pizza, just stay in check the other two days.  You're tailgating for a football game?  Bring something you know you can eat that won't throw your day off, but feel free to eat the other snacks too.  Just again, keep the rest of the weekend in check.

3.  Drinking alcohol.... I love a cocktail just as much as anyone else (some of you prefer beer), so if you really want to drink, you should.  Just balance it out.  Trade of a beer or cocktail (wine counts too) for a glass of water. The water will keep you hydrated, and will help you feel more full so you're more likely to mindlessly snack.

Enjoy the weekend, I believe that's what they are for.  Just don't let you're weekends make you feel sorry when Monday rolls around.

Meal Prep - Why you should be doing it!

I am certain you see the pictures, read the posts, and have seen information on meal prepping. You may think this is just for the super fit or body building community.  You may think this is just a fancy way of preparing to eat leftovers.  While, I don't disagree that you really are prepping for leftovers, I think this is a practice anyone can and should do.  

The best way to be where you want to be physically, is to eat properly.  This is if you want to lose weight, maintain where you are, or gain muscle.  80-90% of your efforts really do come from nutrition.  Meal prepping is a great way to stay on track.  When you have your meals already planned out and in individual containers, you are more likely to stick with that and not go through the drive thru.  Meal prepping for a week or a few days takes a little more time than just making one meal, but not that much more time.  
Meal prepping also saves you money!  Who doesn't want more money to spend somewhere else? When you eat out, not only are you getting extra food, salt, preservatives, etc., You are also spending more money on stuff you don't really need.

Here are some tips to get you started:
Have containers ready to put individual meals in.  You don't need to spend a lot of money on this.
Plan your meals and ingredients before-hand.
Make food you actually like!  Don't make bulk food of things you may like, start with what you know you'll eat!
Start with just a few days worth.  Maybe lunches and snacks for 3-4 days.

Easy things to use:
Chicken - I'll grill double what I need to save for lunches.  
Eggs - I'll hard boil quite a few to have as breakfast or snacks for a few days
Ground turkey - I'll make meatloaf muffins or just brown it to use with rice or stuffed peppers, stir-fry, etc.
Egg muffins - I'll make a pan of these (6) and have three days of breakfast
Lasagna - when I really want this, I'll make a veggie lasagna and cut individual servings out for me to eat later  in the week.
Soup - I always make enough to use for later.  I'll put individual servings together and freeze the rest for later
Snacks - even pulling single portions out helps with not overdoing it.  I'll place hummus in smaller containers with veggies cut up.  Almond or peanut butter with apples or celery work well too.

Be creative and have fun.  You can also do this with a friend or two and share each others meals.  
Try this and see if you don't save money and feel better about what you are eating!

Starting Over

It's been a long time since I've written anything here or posted to my page.  My summer didn't quite go as planned and I spent a lot of energy focusing on something I thought I wanted. The rest of my energy went to my kids and making certain they had a great summer.  Focusing on my kids is something I will never apologize for.  I know they are only going to want me around them for so long, so I'll soak it up while I can.

Why the title, Starting Over?  In a sense, that's what I'm doing.  I jumped in to this thinking this is what I needed to do. I needed to build my voice and get myself "out there".  I had no plan and it showed.  I was all over the place, which is honestly how my brain works.  I think something is worth mentioning or highlighting, I'll get it out there.  This time around, I'd like to be more purposeful, more strategic and much more consistent.

Since I'm starting over, let me re-introduce myself; who I am and what I'm about.  I'm a not quite 40 year-old mother and wife who happens to be pretty passionate about health and fitness and helping others.  I have a degree in exercise science and wellness and am a certified personal trainer, a Pilates and PIYO instructor.  My passion for fitness is pretty equal to my passion for helping others.  My high is from watching others succeed and reach their goals.  If I can be even a small part of that, that's golden.

I haven't always done fitness for a career.  I struggled moving to a new state and finding a job in fitness that worked with what I wanted to do.  I went a different path and was going through life.  I had two children and my non-passionate career path started to matter a bit more to me.  I was spending too much time away from the people I loved most doing what I didn't really love but was good at.  There had to be a better way!  Fast forward to where I am today.  I get to work with hundreds of clients through group personal training and I truly love it.  I love getting to know the clients, understand what their goals are and what limitations may be holding them back.  Being that accountability person, that person that pushes them when they just want to give up brings me so much joy.

What about nutrition.  People think I am a super health nut and eat nothing that is "bad" for you. Those that are closest to me know the truth.  I love a lot of "bad" foods, but also happen to like a lot of healthy good for you foods.  I was (key word:was) the person that ate fast food a lot.  The person that turned to candy and diet soda in the afternoon to perk me up.  The person that had to have something sweet after every meal.  I didn't always make the healthiest choices and I felt it.  I didn't know it at the time, but I was tired and bloated and slightly miserable because of what I was eating. My husband did a challenge several years back as a New Year's resolution type thing.  As a supported wife I did the nutrition part with him.  This particular challenge allowed for no sugar, white flour breads or pastas or rice and limited dairy.  We cut out all fast food, ate mostly fruit, vegetables, lean protein and high quality grains.  I also cut diet soda out and my secret love of instant flavored coffee. I felt amazing!  I ate how one is supposed to eat.  I had more energy and better focus.  From then on I didn't eat fast food anymore.  We don't have as much sugar in the house, I don't drink soda ever, and our meals as a whole are healthier.  Now I just want everyone to feel as good as I do.  Eat real food not boxed or bagged junk and just be healthy.

So that's me, and yes this is long.  I wanted to reintroduce myself.  Let you understand where I come from and why I'm doing this.  I look forward to getting to know you and taking you on this path with me to a happier, healthier and more fit life.  - Jen

What really works

Does all the fancy claims out there about diet plans, supplements, and pills make your head spin? How many have you tried?  How much money have you spent?  Have you tried counting calories? Exhausting right?!!

I can tell you what really works, or at least what has worked for most people I know who had not only had results, but has kept them long term.  It's kind of a crazy formula, be ready...

Eating well and exercising.  It's true it works!  80% is nutrition and 20% is exercise.

So what does it mean to eat well?  Does that mean Lean Cuisine Meals?  Special K bars, low fat cookies, reduced fat ice cream, etc?  No, not at all.  Eating well means eating real food.  Plants and animals (if you eat animals).  Food that comes from the earth.  Spinach, kale, brussle sprouts, broccoli, cauliflower, tomatoes, potatoes, asparagus, green beans, apples, bananas, oranges, grapes, berries, beans, lentils, eggs, chicken, fish, beef, etc.  I'll break that down further.  The cleaner your food (meaning organic) the better it's going to be for you.  

Oh, and don't eat sugar.  (I'm still working on that one)!

What about carbs?  They aren't bad and they aren't created equal.  If gluten bothers you, or if you have Celiac, you should most certainly not eat a carb that comes from wheat.  If you want to eat past every now and then, do it.  Just not every day.  I'm not going to go into GMOs (genetically modified organisms), that would take a lot of space.  I will say that some carbs just turn to sugar too quickly, raise your insulin levels and that is what causes the most damage. Stick with rice, quinoa, potatoes, and beans as your primary source of "carbs".  

Drink water and a lot of it!  Water flushes out the toxins in your body.  It's great for your organs, flushing fat and good for your skin.  If you don't like the taste of water, add fruit or cucumbers or herbs to it.  Play around with it until you find something you like.  Just drink it!

Eat fat!  Yes, eat fat.  It's not bad for you, if it's the right kind.  Avocados, olive oil, nuts, nut butters, salmon, etc.  These are good fats and should be eaten every day.  Yes, every day.  Just not in excess!

Exercise!  Find an activity you like and do that!  Everyone should do things that get your heart rate up and push you.  Your heart is a muscle and it needs to be worked.  Everyone should do some weight bearing exercises as well.  You don't need to be a body builder, but lifting weights is very good for both males and females.  The more muscle you have, the more fat your burn.  Who doesn't want that?  Work out at home, in a group setting, in a gym.  Whatever you find that you like, just do it!

I have taken weight loss pills, appetite suppressants, cut out fat, counted calories, starved myself, made myself throw up, worked out inefficiently, and just tried so many products.  Some certainly have helped me and I still continue to use.  But what has helped me and so many others the most is following the above rules.  It's not rocket science and I know it isn't always easy to do.  Start with one change at a time and your body will thank you!

Chose Your Hard

I've been thinking about this post for a long time.  Every time I hear a, "it's just so easy for you"; or "I just can't commit that kind of time or dedication" or whatever the excuse that is given to me.  I know it's hard to be fit and  healthy.  But I also know it's hard to be fat, overweight and unhealthy.  I think we have to pick our hard.  

I was at the local art museum this weekend with my family to see a very popular exhibit.  It was very crowded as we went on a rainy cold afternoon that also happen to be the free to the community day.   As I was waiting in line to see this exhibit, I couldn't hep but notice the people around me also waiting with their families.  What still surprises me when I am out in many settings is the sheer number of people who are overweight.  Not in the, maybe could stand to lose 10 - 20 pounds, but are having a hard time standing in line waiting, whose shirts fit so tight around their stomach area, or have more than one stomach area.  Who are holding their back because it hurts to stand that long holding that much weight.  No one can tell me that for the majority of people like this, that it's easy to be this way.  That it doesn't hurt or they don't feel the stares from others who maybe aren't like them.

No, I have never been overweight, and there is a real reason behind that.  Yes, I have always been active and am pretty vain when it comes to what size clothing I want to wear.  Like most women, I tend to freak out when the scale or sizes move too much in a direction I don't like. The real reason I focus so much on my health has a lot to do with my mother.  Beautiful, funny, smart, good at trivia, lover of football, and overweight.  My whole life.  I don't ever recall my mother being thin.  She was who she was.  When I was little, I didn't know any different.  As I got older and she kept getting bigger, I realized other mothers weren't quite like that.  She continued to get a little bigger every year. When I would have long lapses in seeing her, I would notice.  I also noticed that it was hard for her to move around.  Hard for her to find clothing she liked, hard for her to do many of the things she liked doing, like riding roller coasters, and even flying on planes.  I didn't want that for myself.  I didn't want that for her, but I couldn't help her. I don't think she was happy with her physical appearance, but she didn't know where to begin. In the end, her weight had direct consequences on her health and she died too young.  

I couldn't save her, but my hope is that I can save others from her fate, other families from that heartache. My daughter will grow up knowing it's okay to take time for yourself to take care of yourself; that being active is healthy and normal and can be a shared activity.  My daughter will grow up knowing it's okay to eat a cupcake, but you should also eat your fruits and vegetables.

There are days when I don't want to work out, I don't want to get out of bed and I don't want to even look at a vegetable.  Luckily, I have many reasons to fight those feelings and push through.  And some days, I just don't.  I sit and read and eat whatever I want, because I need those days too.  

So I do understand that it's hard and it takes commitment to be fit.  But I also understand how hard physically, mentally and emotionally it is to be the opposite.  If I can help one person every day, then I am doing my job.

Beating the Holiday Weight Gain

It's that time of year again.  When it's gets colder outside and our social and family calendar gets even more full.  Our stress levels are raised with all that we are expected to achieve and how much money we may be spending on this season.  We get invited to cocktail parties, holiday cookie exchanges, family dinners with rich foods, we are out shopping so we eat out more and just indulge way more this month that we typically would.

Let's stop this madness!  We can actually make it through and enjoy the holidays without having to gain weight or be overly stressed!  It really can happen.  Am I saying that you have to be super strict on your diet and cannot enjoy anyone's company?  No, absolutely not.  I am going to challenge you to look at this season a bit differently.

When looking at all that your are invited to, decide what's really important to attend and what you really want to attend.  You don't have to attend everything!  Clearing a little time on your calendar to spend time with the people you really want to spend time with, or even just alone time is a great stress reliever.  When it comes to gifts, set a budget and stick to it.  There is no reason to go into debt for Christmas.  Honestly, I'm fairly certain your family and friends don't want that for you either.

Workout!  It's pretty simple really!  Working out is a great stress reliever.  Get in what you can on 5 or more days per week.  You don't have to go crazy and do long grueling workouts,  You just need to move!  If you need accountability, get a workout buddy or coach who will keep you motivated!

When attending a holiday party, eat a little something before you do,  If you show up super hungry, you will eat and most likely eat more than you anticipated.  Eat something healthy and fiber filled. That will help you feel full and eat less.  When it comes to drinking, make certain you have water between alcoholic beverages.  You will take in less calories and will wake up the next morning feeling much better!

Remember that this is the season for spending time with your family and friends, for showing them how much you love and appreciate them.  Take the time to enjoy the conversations, to catch up with people you don't often get to see, to celebrate the relationships you cherish.  Stay focused on where you want to be and you will get there.

Enjoy this special season!

Consistency

Today's post is about something that I need to work on myself, consistency. Consistency is a noun that means a steadfast adherence to the same principals, course, form, etc.

In order to truly be successful in anything, we have to be consistent with our effort.  Most of us don't get to where we want to be in life by sometimes doing the things we need to do.  Sadly, many people don't get where they want to be because they are either unwilling to try that hard or to scared to go for it.

To be good parents, we have to be consistent with our discipline, rules and expectations.  To get or stay out of debt we have to consistently pay our bills on time and spend less money than we actually have coming in.  To save money, we have to consistently put money into savings, decide on an amount per week or month to get to where we want to be.  To lose weight or become more fit, we consistently have to eat well and exercise.  It doesn't work if sometimes I eat well and other days I eat fast food and lay on the couch.  If you want a raise or to be noticed as a great worker, you have to consistently be doing a great job, doing more than what you were asked of.  If some days you came in and did a great job and other days were a total slacker, do you think that promotion would come any sooner?  No.  To truly get where we want to be in life takes consistent behaviors.   Can we sometimes fall off and still succeed?  I believe that yes we can.  We just can't fall too far for too long.

Decide what you want in life, figure out what you need to do to get there, then be consistent about those activities, behaviors, attitudes, etc.  You will eventually go where you want to go.
Don't give up when it gets hard, that's when you need to dig deep and push even harder.  That is where the true benefits are.

This philosophy certainly related to your health and fitness, but it should be applied to all aspects of life; relationships, career, etc.  

This is something I am certainly needing to work on, perhaps this reminder will help you too!