FITspiration Tip #6: Eating Clean in Moderation

I have really enjoyed talking more about each FITspiration Lifestyle Tip individually.  It has been a good refresher and has helped me reflect on the things I have learned through trial and error.

Today's post will hopefully help guide those of you asking about my meal plan.   Though I am no nutritionist (I did take a few classes!), I have researched and learned from experts and found what works for me.  Currently I am trying to maintain my weight, but get more definition.  So my calorie intake is much different than a year ago when I was trying to lose excess weight.

 It's important to understand that each person should have a different way of eating depending on their goals.  To lose weight, of course you need to focus on a caloric deficit. Click here for an awesome calculator to determine how many calories you should be consuming based on a few pieces of information.  If you have lost weight and are looking to get some muscle definition, you do NOT want to restrict your calories.  Your body needs protein, complex carbs, healthy fats and enough calories to support lifting heavy weights.  With that being said, here are a few points I have come up with.

1. 80/20 rule 
I may have Maria Kang (no excuse mom)to thank for hearing about this concept.  Basically, I focus on making healthy meal choices 80% of the time.  If you are like me and have a big sweet tooth, it's probably best to plan for the 20%.  Friday nights meant 3 things for me: Pizza, wine, and dessert. I gave me something to look forward to all week! Life should be enjoyed.

1. Eat smaller portions, more often.

I tend to "graze" throughout the day and always eat something at least every 2-3 hours. So about 5-6 meals.  This is important in maintaining your blood sugar, keeping your metabolism strong, and fueling your body with the energy you need to get through your day (and your workouts!). 

I also believe that it helps avoid over-eating.  If you eat breakfast at 6:30am and eat lunch around noon, you are probably starving by then and have a higher chance of over-eating.  Having a snack in between (maybe around 9ish) will help hold you over, and help you make healthier decisions once lunch time rolls around.

2.  Eat whole foods; limit processed junk
Confession:  I do not "eat clean" 100% of the time.  I aim to limit processed food and nourish my body with whole foods.  What is this "whole foods" concept? Here is the definition per google:

"food that has been processed or refined as little as possible and is free from additives or other artificial substances."

Fruits, veggies, whole grains, legumes, etc.  I would add meat(organic) to this list.  Boneless, skinless chicken breast is preferable to a McDonald's chicken nugget.

It's really scary how the food industry has changed in the last 20 years.  According to The Non-GMO Project about 80% of conventional processed food contain GMO's.  Genetically Modified Organisms do not belong in our food.  Something created in a lab can't be healthy for you.  Read your labels!

3.  Protein, Carbs, & Healthy Fats

Here is my generalized answer to anyone wondering about my meal plan (perhaps I will do a more detailed post another day)  As I mentioned before, I am no professional and I do this to maintain a healthy lifestyle. I don't track my macronutrients or carb-cycle, only because I don't know enough about those concepts (hmm, add it to my To Do list)  This is just something I have found that works for me and my family.

For every meal (especially the "main" ones: Breakfast, Lunch, and Dinner)  I make sure I eat a lean protein, complex carbohydrate, and a healthy fat. I have a three separate lists to help me choose these items if I need to switch it up. Here is an example of one day:

Breakfast (6:30am)- Overnight Oats
 Chocolate Whey(Protein), Oatmeal & Fruit(Carbs) Ground Flaxseed(Healthy Fat)

or

Scrambled Egg Whites & Turkey Bacon (Protein) Sliced Avocado(Healthy Fat) and 1/2 cup Fruit(Carb)

2nd meal(snack after my workout-9:30ish)
Quest Bar (Protein) and Banana (Carb)
*This is perfect because I am usually on the go with my little tot*

Lunch(12:30ish)- DIY Burrito Bowl
Grilled Chicken(protein) Quinoa(complex carb) and Avocado(healthy fat)

4th meal/2nd snack(around 3:30ish)
Handful of mixed nuts(healthy fats),  1 hard boiled egg(protein) and Mean Green Juice (so many good carbs and vitamins)

Dinner(around 6:30-7ish)-Quinoa & Ground Turkey Stuffed Peppers
Ground Turkey(protein) Quinoa & Bell Pepper (carb), cooked in Olive Oil(healthy fat)

Optional 6th meal(if you had an intense workout or you're just hungry):
1/2 C of cottage cheese with salt & pepper to taste (yay protein!)


There ya have it!  Bottom line: this isn't a "diet" with an expiration date, it is a way of living.  Healthy eating is something that will always be a focal point, especially as we approach the holidays, celebrations, and the like.  Eating healthy 80-85% of the time allows for those occasional indulgences, but doesn't completely compromise being healthy in the grand scheme of things.


I really hope this helps you on your journey to a healthier, happier YOU!

Until next time,

Lex

FITspiration Lifestyle Tip #5: Accountability & Progress

Well, hello, hello!  Today I want to talk more about FITspiration Lifestyle Tip #5: Accountability & Progress.

If you have decided to set some health and fitness goals for yourself, the first thing you want to do is share them with your support system!  If you keep it to yourself, you are more likely to give up and change your mind.  *confession* When I decided I wanted to make a goal of doing ONE pull-up...I didn't even tell my hubby for at least a week!  I kept thinking to myself "Is this really possible?  What if I can't do a pull-up and then I will feel embarrassed."  Don't let your thoughts get the best of you, it's about trying your best.  Even if you don't achieve it today, you will become stronger and learn new skills along the way.

Last fall, I remember looking in the mirror one day and feeling depressed and exhausted from being unhealthy(no exercise and 20/80 rule!), I turned to my hubby and I pleaded with him, "Please, please help me stay on track! Even if I get mad at you in the moment, remind me this is what I want.  This is what I need to feel better about myself."   When I wanted to skip a workout or eat something unhealthy because I was having a "bad day", I turned to him for that reminder. Support systems are amazing!

The next thing you want to do is get a fitness/food journal!  This can be a small notebook (I like writing things down) or you can download a free app like My Fitness Pal.  Or both!  This is a great way to track progress and to hold you accountable with your goals.  I mainly use it as a food journal, so I can see what I am actually eating.  What a wake up call! I did a lot of "Oh, one extra oreo won't hurt" and "What's another handful of chips gonna do?" or how about "I deserve this bowl of ice cream since I worked out today!"  Boy oh BOY, do all these little things add up in the long run. 

#truth

You can also use this to track your workouts.  It's nice to be able to look at last week and aim to do at least 1 more rep, go up in weight, or add more time to cardio (or plank challenge!)

I also used my journal to write down my goals for the week and put down my "stats"  Which included my weight and measurements (waist, hips, chest, biceps, and thighs).  When I first started out, I only allowed myself 1 weigh-in per week (the same day I took progress pics).  Do not, I repeat, DO NOT obsess about the scale.  It is not what defines your success in this journey.  You will most likely lose inches before pounds.  The scale tends to be a distraction for us ladies, don't let it define the way you feel about yourself.  The weight loss will come in due time.

 Most importantly (in my own opinon): take pictures!  This has been my main tool of measuring my progress, because the scale does not tell you that you have lost inches or built muscle.  You won't even see the difference some days, because you see yourself every day!  Ask your hubby, a close friend, or family member to take these for you.  Make sure you do a variety of poses (front, side, & back.  regular posture and flexing).  You will be happy you took these pictures to compare along the way. It's also a great motivator to help you stick with it, or to work harder.

Make sure you pick a room with good lighting, a blank wall, and try to wear a similar outfit each time. There is no scale in the world that can compare with seeing a side by side of all the smaller changes. I remember when I first took a "before" picture after I gave birth.  I wanted to delete them right away. I had tears welled up and I started to feel defeated before I even began. *cue support system*

After seeing fit moms like Natalie Hodson take these same photos and being real about it, I was inspired to keep the pictures and to use it as motivation to start feeling good about myself.  A year and a half later, I can still look back and reflect on where it all began.  I am "that" girl that loves pizza, cheeseburgers, ice cream, chocolate, twiced baked potatoes with all the fixin's, home cooked enchiladas with rice & beans.  I know what it feels like to look in the mirror and wish for the self confidence to wear a tank top or shorts (or a bathing suit).  It wasn't easy facing the music and making the decision to leave my excuses behind and get the wheels turning forward, but I did it. One day at a time.

Celebrate the small victories, because before you know it, they will add up to a BIG change.  Share with your support system what your aspirations and goals are, and ask them to hold you accountable. 

A lot of these tips tie in together, especially when it comes to accountability.  Use your support system to help you stay on track.  Find a workout buddy and put it on the calendar; you will think twice about skipping a workout, I promise you! Take the time to write in a food journal, so you can be honest with yourself and maybe even notice a bad habit that you can replace with a healthier one.

I hope this post helps you on your journey to a healthier, happier you.  Remember, it doesn't get easier; YOU just get stronger.

Next blog post will be a recipe, pinky promise.  I have been adapting to "Terrible Two's" and sporadic nap times with my little one, so working on my blog has been a crap shoot.  C'est la vie right?

Until next time!

Lex