Plan in action!

This weekend, I put my new diet plan into action. I kept my calories under the 1400 calorie count. I thought it was going to be the hardest change I had to make with my diet by far. However, it was a much easier transition then I anticipated.

Friday I went through my diet-

  • I didn’t have enough snacks throughout by day. I’m awake my 5:20 AM, and my first meal is around 7:00 am after I run, and I normally don’t get home until 6:00 PM (Friday schedule only). Throughout the week I’m awake by 5:20 and I don’t get home until 8:30 PM.
  • I didn’t feel hungry at all and actually felt full and satisfied throughout my work day and workout. However, since I finished my snacks at work, I was in a rush to get home after the gym and needed to eat dinner.
  • I needed to re-work my snacks to extend my food throughout my typical work day.
  • My calorie count was at 1296

Saturday I discussed Friday’s food schedule with my trainer

  • My trainer suggested adding carrots as my 11 am snack. Since I still felt full from my 9 am snack.
  • I went grocery shopping and bought key items I needed for the week-
    • Chicken breast
    • Tilapia & cod
    • Old fashion oats
    • Honey
    • Carrots
  • Then we went shopping around town
  • We were out for so long, my family wanted to get something for dinner. I was hesitant at first when they suggested Thai food at Mali Thai, one of my favorite restaurants, and one of my weaknesses. However, they really wanted me to go. I found a great low-fat, low calorie option. I ordered the fresh spring rolls with shrimp.
  • I enjoyed my time spent with family without over indulging. I also brought my snacks so I felt satisfied when I went to Mali Thai. I didn’t feel the need to overeat.
  • I ended the day still at 1307 calories, and eating only 9% fat the entire day!

Sunday we prepped food for the entire week

  • Sunday my husband and cousin enjoyed a lazy day at home watching the show Community! I fell in love with this show. It’s hilarious. We’re barely getting through the first season.
  • We had homemade sweet potato fries & BBQ seasoned chicken for lunch.
  • I made tilapia marinated in Aloha Shoyu (soy sauce) and garlic & honey marinade.
  • I have leftovers for lunch & dinner for 2 days.
  • My plan is to only cook Sunday & Wednesday for the entire week. I’ll let you know how my chicken I made Sunday taste on Tuesday!
  • I ended the day at 1200 calories

It takes much preparation and planning to succeed, but it’s worth it when you know every step you take brings you closer to your ultimate goal!

Homemade Granola…

So I’ve been completely obsessed with Pintrest, especially when it comes to researching new recipe ideas. This week I’ve been feeling a lot hungrier, and faster than usual. Typically after my yogurt, my snack before lunch. My trainer says it’s usually due to an increased metabolism. He wants me to add an additional 100 calories, a healthy balanced protein/carbohydrate mix. .

I thought the perfect match to my Greek yogurt is, of course GRANOLA! So I searched homemade granola on Pintrest and came across this recipe from Daisy Janie-

From Daisy Janie

From Daisy Janie-Basic Granola

Basic Granola

6 C rolled oats
1/2 C olive oil or grapeseed oil
1/2 C pure honey
1-1/2 t vanilla extract
1 t cinnamon
dash of salt

Add oats to large bowl. In separate bowl, blend other ingredients. Pour liquid mixture over oats & stir until well coated. Spread evenly onto jellyroll pan or cookie sheet lined with parchment paper. Bake at 350 degrees for 30 mins; every 10 mins, remove from oven, gently stir & turn so it doesn’t burn on the bottom. Let cool until crisp.

Store at room temp for up to 2 weeks

I’m super excited to try this new recipe, and hope I can make some soon!

Do you have any suggestions or variations of homemade granola?

Interval Training-Best explained

After doing the same cardio routine for almost 7 months, I needed to switch things up. Last week I added interval training 2 days a week- as I mentioned here I do the “Little Method” on the treadmill for 25-27 minutes, with a 10-15 minute cool down. It’s a quick & effective way to burn calories.

Quick Tip: It is essential to perform a proper cool down, I.E. walking with no incline, and at a slow pace (2.0 Speed). I make sure my heart rate is down 90-100 BPM.

I also make sure to do quad & calf stretches. This helps with stiff muscles and soreness the next day.

More Health and Fitness News & Tips at Greatist.

Basics

When I first started my weightloss journey I was ridiculously WEAK! My first training session I did one set of walking lunges, and my legs gave out on me. I mean completely done! It was then I realized I had a long way to go. I knew I needed to start, but I had to start slow. Here are a few tips that helped me build some momentum.

  • I kept track of my calories by using MyFitnessPal. It’s most important to discover what calorie range you need to maintain energy while creating a caloric deficit to lose weight. Remember, it’s better to eat a little bit more, than under eat and put your body in starvation mode. Everything you do in the gym will be a waste if you aren’t eating right!
  • Weight train! Don’t be scared to lift heavier than you thought you can imagine just know your limit, and make sure you are with a spotter! Building muscle helps you burn calories even after you workout!
  • Drink lots of water! I drink about 1.5-2.0 gallons a day.
  • I started doing 20 minutes of intense cardio in the morning, and 40 minutes at night. I’m currently doing 45 minutes of cardio in the AM, and 40 minutes on the stair climber at night 4 days a week, 25 minutes of interval training, with a 15 minute cool down 2 days.

FELT LIKE THIS

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But I probably looked more like Phoebe from FRIENDS HAHA!
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Most importantly, take your time. Everyone has to start somewhere. You didn’t put 30 lbs of weight on overnight, it will not come off overnight either!

Countdown!

So in 7 days I will be reuniting with my family in Las Vegas, NV! I can’t express how excited I am to be with family and enjoy some warm sunshine aaaahhhhhhhhhhh! It’s going to be amazing! I think the headcount is 70 adults and 13 kids (under 10)! The headcount is just for the event, not all of us can make it. Yes my family is like a mafia, but I wouldn’t have it any other way. There is never a dull or quiet moment when we’re together!

Although I’m super excited for this 5 day getaway, it does make me slightly nervous. Vacations used to be my biggest fall back. They were every reason to veg-out & pig out, especially in Vegas! Have you seen the buffets? WOW!

Back in November, I went to Las Vegas with my immediate family to celebrate an early Thanksgiving. I picked up a few tricks to help me stay on track-

What I packed

  • Running shoes
  • Workout clothes
  • Greek Yogurt­-you could obviously buy your snacks at your destination, but we had really great deals with coupons & advertised special at our local grocery store. We needed to use them anyways!
  • Protein shakes-I drink premier protein, you can find them at Costco. 30 grams of protein!
  • Almonds
  • Lunchbox
  • Icepack
  • Waterbottle-I use this one by Thermos

I wanted to bring my foodscale, but at the mention of it my husband looked at me like I was crazy, so I won’t be taking it with us!

What I do

  • If I fly in at night, I make it a priority to workout the next morning-The first day always sets the tone for a trip.
  • I use MyFitnessPal app (Iphone) to keep track of my calories
  • Bring snacks (greek yogurt, protein shakes, and almonds) in a lunchbox. Our schedule is so unpredictable it’s always good to eat something at least every 3 hours. Even if you’re going to a buffet that day!
  • Most importantly, I let myself relax. I work extremely hard at home, and for my mental health, I try not to stress if I have more free meals then healthy meals. Use this time to recuperate and enjoy the time with family!

What helps you stay healthy on a vacation?