Relax.......No pressure

"I need to lose weight."

"I need to stop eating so much."

"I have to go to the gym today."

These statements seem to have so much pressure in them that it makes you stress out. I think part of working out to relieve stress but the thought of working out gets people stressed. People put so much pressure on themselves. I think anyone who is saying the things above just needs to take a step back and relax a moment. Think, why are you stressing yourself out? You have everything to gain and nothing to lose. This is a positive experience.

So, you didn't go to the gym today and you got off track and ate terrible again. Because you feel like you needed to eat better or needed to go to the gym you start to feel guilty and stress yourself out. You create a big problem for yourself. When in fact you should just relax. Did it kill anyone that you didn't go to the gym today? No. In fact, the reason for working out and eating better should be your own decision. If you WANT to get skinnier and WANT to be healthier then you can do that. Unless you are told by your doctor, you don't NEED to do anything.

And you have time to do it. You don't have to be in such a huge hurry to reach your goals. Time can be your best friend. Stop putting so many expectations on  yourself. Your version of healthy may not be my version of healthy. I don't eat wheat bread but maybe you were a white bread eater and eating wheat is better for you. Those changes for you can be amazing. We are all different. Our goals are different. Our weight loss journey or journey to be healthier will all be different.

So, now that we have removed all expectations, assessed our goals, de-stressed and made the decision to get healthy at your own pace, ask yourself the next few questions. BE HONEST!!

How important is it to me to______(enter goal here) on a scale of 1-10? For example: lose 10 lbs

Whatever number that is--ask yourself why it was so high? Why was it an 8? (because I want to feel confident for example)

How much am I willing to commit to my goal? 1-10 DON'T LIE TO YOURSELF!! Are you willing to do whatever it takes to meet your goal? If you aren't then why is this a goal? Do you feel like society needs it to be your goal? Is someone pressuring you for this to be your goal? Why aren't you committing? Don't say you can't because YOU CAN DO ANYTHING. I believe in you. Believe in yourself and be honest with yourself. You are the only person with the key to your own happiness, whatever that may be. And maybe it is being skinny or maybe it is eating bad food and being a couch potato. Decide for yourself and don't let anyone decide for you. Either way, be happy.

Day 24: I did it again!

I worked out again this morning but not without trouble. I really had to talk myself into going. I was so tired because my newborn was staying up later than I wanted. Gosh, how immature of her at 9 weeks not to know when bedtime is for Mommy. ;) 

Workout: Weights

Meals:

• Preworkout: green juice
• Postworkout: protein shake
• Breakfast: 2 hardboiled eggs and coffee
• Snack: protein barm, water
• Lunch: Huge protein filled salad (greens, broccoli, quinoa, cottage cheese, chicken, peppers, tomatoes, vinaigrette dressing)
• snack: peanut butter sandwich: flourless bread
• Dinner: chicken breast with cheese and salsa and protein shake

I already feel leaner now that I am working out again! It feels so good! :)

Quote: "Never give up on a dream because of the time it will take to accomplish it. The time will pass anyway."-Earl Nightingale

The "At least I didnt............"excuse

You can trick your mind but you cannot trick your body. I have used this excuse before. It is the "at least I didn't _____ excuse."

Example:
Your team at work orders pizza for everyone and purchases cookies as well because you did such a great job this week. You pass on the pizza but you have a cookie (when you already had your "fun meal" that week). You tell yourself, "at least I didn't have the pizza."

Although it seems like you did something successful (passing on pizza is good I will give you credit), think about it from  your body's perspective. Your body has no idea that you passed on the pizza. Your body isn't saying, well I am going to lose one pound for you and reward you since you didn't eat the pizza." It doesn't even know about the pizza. All your body knows about is the cookie that you sent in to demolish all the hard work you did that week. Your body is frowning and now it has to work harder to remove that cookie's existance.

It is almost December and women all over the world are on pinterest seeing how many new delicious unforgettable recipes they can make for the Christmas season. You are about to get bombarded by delicousness. Don't use this excuse. Don't use any excuse. Be proud to say no! Be proud of your goals and your new body.

Day 23: I did it!!

I got up at 5:45 to go into my gym and workout early!! And I loved it. Yes, the initial waking up was absolutely terrible, but once I woke up it was amazing. The feeling that it was over with and the energy I gained made me so happy. My mood was better too. Wow! See what exercise can do for you! How could I skip so many days of working out? It is easy to skip a few days and then never go back. The hard part is getting back into it and treating these challenges as opportunities.

What is something you have been slacking on? Your goal tomorrow is to turn that around. Did you sneak and have a cookie? Are you eating too many carbs? Are you drinking diet sodas all day instead of water? Whatever it may be, focus on it and improve. You can do this. We can do this!

Workout: Weights--I am doing the same workouts M&R and T&F and doing cardio on Wednesdays. However when I skip the gym I have to alter it. But my weight exercises are the same that I did a week and a half ago. So, I am not going to write out the exercises each time.

Meal

• Breakfast: Green smoothie (almond milk, greek yogurt, kale, apple, kiwi, ginger and lemon)
• After workout snack: protein shake
• Snack: protein bar
• Lunch: Huge yummy salad with greens, dressing was olive oil and balsamic vinegar
• Snack: apple and almonds
• Dinner: chicken breast and edamame

Quote: "You are only one workout away from a good mood."

Day 22: Same as Monday

Tuesday November 27, 2012

Workout: None :(

Meals

• Breakfast: 3 eggs (2 yolks), green juice
• Snack: protein bar
• Lunch: turkey meat and cheese roll up
• Dinner: Open face egg sandwich. 4 eggs (2 yolks), with cheese and flourless bread
• Snack: 1 piece of flourless bread with peanut butter and kashi bar

Quote: "I'm not telling you it's going to be easy but it is going to be worth it."

I have to workout. This is getting out of control! So, I have packed my bag for work and I am sleeping in my workout clothes. I am going in early to workout and get it over with. Do you know how many times I have tried to workout in the morning?? At least 25 times this year and never have. Wish me luck!! Do I have what it takes to get up early and workout??

Day 21

Monday November 26, 2012

Workout: None (my lame excuse is that I am sick)

Meals

• Breakfast: 3 eggs (only 2 yolk)
• Snack: Protein bar and handful of almonds
• Lunch: Tuna with little lite mayo
• Snack: protein powder with greek yogurt
• Dinner: turkey meat and lite organic cheese roll up and protein shake
• Snack 2 pieces of flourless bread with peanut butter

Comments:

• I need to prepare more food for work. I am not eating enough. I was starving today.
• I am feeling very insecure about my body and want results instantly. Only, guess what? I haven't been working out so how can I expect results? With that being said, this quote is appropriate. I found on pinterest. "Good things come to those who work their asses off and never give up." I got so used to being really fit and skinny that I could get away with taking days off. And when I was pregnant, I could use the pregnant excuse (although I worked out more when I was pregnant than when I was not). Now there isn't any excuse that is okay to use. I need to get it together!! Even I need motivation at this point.
• I will celebrate though because I don't want to be all negative.We have to celebrate small victories. Go me for eating well!! :)
• Eliminating cokes for 2 weeks has helped me not crave them as much. Now I am not even having very many diet drinks per week. I will have about 1 per week when I think 1 per day is okay to have. So, I will celebrate that as a victory too.

Day 16, 17, 18, 19 and 20

Wednesday November 21, 2012
Cannot remember what I ate but I stayed on track
Workout: weights. :) felt so good!

Thursday-Thanksgiving I did it!! :)
Workout: none

Breakfast: 4 eggs (2 yellow and 4 whites) on one piece of bread and organic shredded cheese (lite)
Lunch: Thanksgiving Dinner- I didn't hold back but did not get seconds and to be honest it wasn't as good I remember and it made me feel guilty because I knew what I worked for all week was a waste basically. One bloody mary an
Snack: skipped--not good (this is what happens when you stuff yourself)
Dinner: turkey, green beans and cabbage salad
Snack: protein bar

Friday November 23, 2012
Meals: stayed on track, cannot remember exactly what I ate
Workout: none

Saturday November 24, 2012
Workout: none
Meals: stayed on track

Sunday November 25, 2012
Breakfast: 6 eggs (3 yellow), 1 piece of flourless bread, organic cheese
Snack: protein bar
Lunch: Qdoba naked burrito-no cheese
Snack: protein shake
Dinner: turkey from thanksgiving and sweet potato
snack: protein bar and turkey meat (starving)
Workout: none

Comments:

• Sorry I have not stayed up on my blog. We had such a blast this weekend with family during thanksgiving and decorating for Christmas that I didn't have time to log on.
• I have tones of excuses why I didn't work out but they are just that, excuses. I will be ready to get back to routine tomorrow and get back into the gym to hit it hard.
• Quote I saw on pinterest about working out: I never regret doing it but I always regret not doing it.
• I am going to weigh tomorrow. Looking forward to seeing the scale.
• Need to eat more real food and not protein bars: easy for me when kids are being so needy.

Day 14: Life Happened

Monday, November 19, 2012

I was back at work full force today and you can tell because my eating plan suffered. I starved today because I was unprepared. I didn't plan for meetings to run longer than they did and I did not bring food with me. So therefore, I starved. I also had to leave work early and didnt make it to the gym. :( I am so mad at myself. No excuse for not working out!

This blog will be short and sweet because since I am logging it on Wednesday and I am a mom who cannot remember anything and I don't remember what I ate. I know that I did not eat poorly (any fun meals), but I did not plan well enough because I didnt get enough calories.

Do better Emily!

Life happens, make up for it the next day. Don't get down on yourself if you have one of those days.

Day 15: Another triumph

Tuesday November 20, 2012

Today at work I had a team thanksgiving lunch and at my house tonight I hosted a Thanksgiving dinner. I ate great all day. No fun meals! And believe me, there was some good eating going on! Very hard to resist.

I did however partake in 1.5 glasses of wine........bad girl. ;)

Meals:

• Breakfast: protein bar
• Snack: 3 eggs
• Lunch: broccoli and Greek yogurt with protein powder
• Snack: 17 rice cakes and an apple
• Dinner: turkey, broccoli salad (all fresh veggies and some light miracle whip) yes miracle whip is bad but I ate anyway because it was so minimal, and I cooked myself a sweet potato to eat

Workout:
None :(

Comments:

• Go to the gym!!!
• Eat more! Not enough........

Your body says "Thanks"

Thanksgiving. Ah yes, the holiday that everyone skips over after Halloween and heads straight to the basement for their Christmas decor. Yes, that is the holiday I am talking about.

This is the holiday where all you can imagine is FOOD. And not only do we look forward to "turkey day." We use this holiday as an excuse to cook several carb, sugar, and unhealthy fat filled meals over a week's time period. Oh and give thanks too right?

We have come a long way since the first Thanksgiving in 1621. Hell, my two year old can turn on our ipad, play games and select exactly which shows she wants to watch on Netflix. So, times have changed. As for Thanksgiving, the menu has changed drastically.

We know that the pilgrims didn't have sweet potato casserole, mashed potatoes drowned in gravy, cheesy hash brown casserole, or chocolate pumpkin bread. But let's think about what they did have. It was assumed that they had deer, fish, and veggies such as squash, corn and pumpkin (all clean items I might add).

Crappy menu you say? Well the focus was not solely on the food. Yes, it is nice to "break bread" amongst friends and family but it doesn't have to be over a dinner table of white poison (sugar and flour). So, what I want to challenge you to do is (as I suggested in my previous blog) only have one thanksgiving meal tomorrow and I promise you, your body will be giving "thanks" to you.

Give back not only to others this season but to yourself as well. Give back to your body what it needs and you will receive gifts back in return with results. Let's get you that body you have been wanting! Can you do it despite all the pressure and temptations?

I can!

Day 13

Day 13: November 18, 2012

Meals

• Breakfast: 3 eggs
• Snack: Protein bar, 10 almonds
• Lunch: Qdoba naked burrito (rice, beans, chicken, salsa, lettuce)
• Snack: protein powder (2 scoops) and  1/2 cup greek yogurt
• 2 pieces of turkey and one piece of organic cheese

Workout:

• None: my entire body is aching from last week.

Comments:

• No more taking it easy! My body is ready now. Cannot wait to get into the gym tomorrow.
• Passed on thanksgiving leftovers today. Go me! 
• Passed on free pizza tonight while my entire family was eating it. Go me!
• I need to eat less carbs

Day 12: Walk the Walk, Talk the Talk

Day 12:  November 17, 2012

Today was the day that was my family thanksgiving with my Dad's side of the family. I am pretty confident in my goals and I consider myself to have discipline but what I went through today was the hardest time I have ever had with resisting food only because I have never challenged myself like this before. I mean seriously, who doesn't eat at their family Thanksgiving?

So, I just don't want to tell you that I didn't eat all the goodies. I think you need to imagine the scenario. My family can cook! We have some Western Kentucky Country cookin' going on. The menu included:

• Beans and cornbread
• cornbread muffins, rolls and crescent rolls
• cream corn
• green bean casserole
• mashed potatoes and steamed potatoes (these had butter)
• homemade macaroni and cheese
• dressing
• Sweet potato casserole
• Turkey and Ham
• and we brought balsamic roasted brussel sprouts and asparagus

It was hard looking at everyone enjoying this delicious food when I was eating only turkey, the greens we brought and beans. I hated it. I was mad eating dinner (to myself). It was the hardest dinner I have ever just passed on. After all, you only get all these great foods at one time, during Thanksgiving. And yes, I know I could cook these items once I meet my goal for a meal, but it just isn't the same as eating your family's best dishes all at one time.

And then came the dessert:

• Well first there was a blueberry cream cheese dessert that my uncle said when he brought it out, "this will make you want to slap someone it's so good." Everyone was obsessed with it and trying to get me to try it.
• Pumpkin bread and chocolate pumpkin bread
• pumpkin pie
• Everything bars: chocolate chips, butterscotch chips, coconut etc
• Rice crispy treats
• grapes and fruit dip (fruit dip I had for dessert. it had 1 [recipe:16 oz of fat free cottage cheese, 2 cups of splenda and 2tsp of vanilla] yum!!!)

I had to get up from the table and leave. I hated not eating it and thought, "is this really worth it?" I honestly in any other circumstance would have eaten one of each dessert and took some home with me.

This was the hardest thing I have ever mentally faced when coming to resisting something. It was like a drug. So warning, if you are serious about only having one "fun meal" during this week. It will be really really hard. And expect everyone to try to get you to eat. Just remember that you aren't the only one doing it. I did it too. And guess what, later that night, about 3-4 hours later, I was glad that I did it. It was worth it.

Meals:

• Breakfast:Egg salad: tiny bit of light mayo, mustard, pepper and salt
• After workout Snack: Protein Shake (water and whey protein)
• Lunch: turkey burger with mustard, no bread
• Dinner: Turkey, brussel sprouts, asparagus, beans, grapes and fruit dip
• Snack: 1 hard boiled egg and protein bar

Workout:

• Run/walk 5k on outdoor trail

Comments:

• I added an extra workout in this week because I needed to make myself feel better about the wine I had Friday night
• Tuesday I am having another thanksgiving dinner to avoid. Wish me luck again! I am only going to eat 1 thanksgiving meal this week. Man, it will be hard.

Day 11

November 16, 2012

Meals

• Breakfast: 3 eggs, 1 cup of organic oats with fresh blueberries and coffee-followed by water
• Snack: Protein bar and 17rance  mini rice cakes and water
• Lunch: Tuna with tbsp of light mayo and apple
• Snack: 1/2 cup of organic Greek yogurt with 2 scoops of chocolate protein powder
• After Workout Snack: Protein shake (water and 2 scoops of protein)
• Dinner: turkey sandwich with organic cheese and sweet and spicy mustard on flourless bread
• Snack: 1 chicken lettuce wrap, 1.5 glass of red wine

Workout

• Weights! Chest Press, kettle bell swings, tricep dips, shoulder press, reverse flies, plank (only 2 sets of each. Next week I will do 3 and hit it hard. I needed to warm up my muscles.

Comments:

• I need to avoid having two carbs together in one meal like snack #1
• I shouldn't have had wine. :( Bad girl!

Day 10: Ouch

Today was my first day back at work. It went pretty well. However I only slept about a total of two hours last night. I felt okay at first but as the day went on I found myself desperate for energy. So instead of using my two hours of sleep as an excuse, I worked out! And I didn't want to and it wasn't easy. But I did it! I was able to take a nap for an hour and a half thanks to my husband's help.

I think I need to up my calories. I am not telling all of you to do that. I am doing this because I am nursing and I am literally starving. Plus, my milk production has gone down. So, my meals might consists of a little more.

My day started at 5:30 this morning and I am just now (midnight) eating my last snack headed for bed, if the baby sleeps (cross your fingers)

Meals

• Breakfast: 3 hard boiled eggs (only ate 2 yellows) and protein bar with coffee
• Snack: Handful of almonds, banana and peanut butter
• Lunch: chicken taco salad leftovers from Tuesday
• Snack: single size low fat cottage cheese and an apple
• Post workout: protein shake (2 scoops of protein and 8 oz of water) Kept the protein in my gym bag and added water from the fountain so I could drink immediately because I had to go pick my kids up from school
• Snack:protein bar
• Dinner: chicken taco leftovers from Tuesday
• Snack: organic oats with blueberries

Workout: treadmill 20 minutes

• 1 min warm up on speed 3 walking
• 1 min fast run speed 7
• 30 second walk speed 3
• repeat until hit minute 15 then--
• walk l min on speedl 3
• run 1 min on speed 7 until i hit 20 minutes
• Stretch it out!!

Comments:

• Very very very sore today.
• I can feel my metabolism speeding up. :)
• Cardio needed to be more than 20 minutes but I ran until I felt unsafe. Could you imagine me falling off that thing at speed 7?! ha!

Goodnight!

Day 9:Back in the gym!!!

November 14, 2012

Today was my last day on maternity leave and my first day back in the gym. It was so bittersweet. I slept in until about 10:20 and got my newborn ready, myself ready, grabbed a protein bar and water and headed to the gym to meet my personal trainer at work. And I might add that she is absolutely amazing!

I have been reunited with my weights and gym equipment. Yes! :) Today we decided only to do 2 sets of everything considering that I haven't been doing very long or hard work outs as last week was a warm up week basically.

I got my body fat percentage tested today and it was 20%. This may be unrealistic to some but my trainer said that my goal is doable. This will take discipline. Goal: Get 16% by the time I go to Vegas on January 17th!

I also weighed today. I weigh 138.3. I want to get down to 125-127 lean. Goal: lose 10-13 pounds.

Gut check: Tonight I had my first "fun meal." I had a choice to eat tonight with great friends or Saturday when I am having my family Thanksgiving on my Dad's side. I chose to eat tonight. So hold me accountable for Saturday. I plan to eat turkey and veggies (not covered in butter either!) I can honestly say that if I was not posting a blog, I would have had 2 fun meals this week. You reading my blog helps me stay on track so thanks so much!!!!

Workout: Warm up on elliptical, pull ups, RDLs, bicep curls, rows, bowler's lunge, leg lifts and a cool down on the elliptical again. Again, do your own work out according to your goals, body, activity etc. Obviously my workout isn't ideal for everyone. It was made especially for me; postpartum lady who is weak.

Meals:

• Breakfast: Protein bar and water
• 2 yellows, 4 white eggs on 1 piece of flourless bread with green juice from yesterday (made enough for 2), water
• Snack: Protein Shake and water
• Dinner: one serving of lasagna,, 1.5 pieces of bread, caprese salad and 2 glasses of red wine
• Snack:  handful of almonds, green juice

Comments:

• It feels amazing to be back in the gym!
• Packing all my meals for work tomorrow, tonight. Have to plan ahead!

Day 8: Personal Victory

November 13
Today's Victory: This morning I was awake when my 2 1/2 year old was getting ready for school. My husband takes her to school or to her grandma's house in the mornings and I have been staying at home with the baby. I was eating my oatmeal, which my daughter never wants anymore, and she asked if she could have a bite. She always eats what I have when I don't want or feel like sharing. I was starving this morning. Well, I never tell her no if it is a healthy choice. She can eat whatever I have as long as it is healthy. Well she ended up demolishing my breakfast. This made me proud of myself. She only wanted it because I had it. So think about this. What if I would have had a sausage biscuit from McDonalds. She would have wanted that. But she saw her mommy eating oatmeal and ate all of it. #Winning!!! So my homework for everyone today is to be a good example to someone today and share your healthy meal with them so they won't eat junk! Especially the kiddos.

Meals

• Breakfast: organic oatmeal 1/2 cup and 15 almonds
• Snack: protein bar (30 g protein, 8 g of sugar)
• Lunch: leftover cheeseburger from previous night's dinner with spicy mustard and green juice (made with celery, kale, ginger, lemon, apple, almond milk, parsley and honey)
• Dinner:chicken  taco salad(6 boneless chicken breasts in crock pot with pack of low sodium taco seasoning and fresh salsa, on top of lettuce, with trader Joe's organic shredded cheese, tomatoes and onions.)
• post workout snack: protein shake
• 17 mini rice cakes and cottage cheese

Workout: see below. all 4 without break.
http://pinterest.com/pin/137852438565490410/

Comments:

• I should have added something else to breakfast. I was starving but only got up to eat and then went straight back to bed. My newborn was sleeping. When she sleeps, I sleep!
• starving! Had to eat more.I am feeding 2........

Marketing Schemes

They are all lies! Lies I tell you!

I remember in college going to the grocery buying my "healthy" snacks. Guess what I was eating? Lean pockets, yoplait yogurt, 100 calorie packs, and skim milk could be found at my apartment. I was proud to be eating healthy and to be honest, I was not fat. I was just "skinny fat." Can you lose weight on these items? Sure you can if you are used to eating hot pockets or pizza rolls, ice cream, whole milk and Doritos. But are these going to help you have a lean body or be overall healthy. No Way. Lets break down these examples.

Pepperoni pizza Lean pockets: 556 calories, 13.9 grams of fat, 6.9 grams of saturated fat, 81.4 grams of carbs, and 9.9 grams of sugar. What is Lean about this meal? Nothing.
http://caloriecount.about.com/calories-lean-pockets-pepperoni-pizza-i98198

• alternative: portabella mushroom pizzas

Yoplait "fat free" yogurt: (99% Fat free parfait vanilla): 2.5 grams of fat, 180 calories, 32 carbs and 19 grams of sugar http://caloriecount.about.com/calories-yoplait-yogurt-i276806
Compare this to an almond joy candy bar: 80 calories, 4.5 grams of fat, 10 carbs and 8 grams of sugar
http://caloriecount.about.com/calories-almond-joy-i296053

• alternative: plain greek yogurt with fresh fruit. Also you can mix plain greek yogurt with your protein powder

100 calorie packs: (oreo crisps): 100 calories (obvi), 2 g of fat, 20 carbs and 9 sugars

• alternative: rice cakes, veggies, fruit, protein bar

Walmart Great value fat free skim milk: 90 calories, 13 carbs, 12 g of sugar http://caloriecount.about.com/calories-walmart-fat-free-milk-i147366

• alternative: almond milk (unsweetened)

Be conscious of marketing schemes. The manufacturers are hoping you won't read the labels and that you just grab that "99% fat free" item. Be smarter than them.

Confused about Sugar?

Well we all know that sugar is bad. But labels can be confusing. When deciding what is healthy or if it is okay for your specific goals, make sure and look at all nutrition facts, not just sugar, and use your best judgement. Also, try switching to organic too.

Are sugar free foods healthy?

• Let's think about this. You see sugar free ice cream in the store and wonder if it is okay to eat. This is an opportunity to use your best judgement. Naturally, think of the first answer that comes to your head. Is ice cream healthy? I bet you automatically said No! I mean honestly, what can ice cream to do benefit your body? Nothing. But keep in mind, the reason I am not eating ice cream is because i have goals to be lean. If you are just trying to cut calories and are 80 pounds overweight and this is the substitute for your high in fat snicker's ice cream, this might be your choice. I can't say what is healthy or unhealthy or what to buy and not to buy because I don't know your goals. However I can tell you that ice cream isn't ever going to be a good choice for getting a lean body and there are no benefits.
• Crystal Light packages. These are sugar free. Does this mean it is healthy? I would say no. I drink crystal light because it helps me gulp my water down and it tastes good. Does it benefit my body? Nope! I wouldn't consider this healthy and I wouldn't bank on Splenda being healthy although I use it. It is hard to avoid every single little thing in life that is considered unhealthy. Do the best you can. I would consider this a free food, like pepper or mustard for example.
• Protein bars: the atkins protein bars do not have sugar and I also eat other protein bars that have about 5-8 grams of sugar in them. I don't eat these to be healthy. I eat these to get the protein that I need and the chocolate fix that I have to have. I typically do not buy or eat anything with more than 7 grams of sugar. Now with that being said. I check the other parts of the labels too. Okay, this product has 5 grams of sugar, but how many carbs does it have? Have I already reached the number of carbs I can have today? Does this meal already contain carbs? Look at your overall meal consumption for the day to make these decisions. Remember to ask yourself, what is this doing to my body? If it isn't benefiting you somehow, you probably should avoid it.
• 100 calorie packs: Remember for this lean journey we aren't counting calories. We are checking out the carbs and sugars. Stay away!
• Take each food case by case and read the ingredients. Check all labels even if you "know" they are healthy. For example, did you know skim milk has 12 grams of sugar per serving? Eliminate it!

Healthy is going to mean a lot of things to different people. It is best to talk to a nutritionist or trainer for your specific goals. I hope this helps. For anyone that knows way more on the subject (I am still learning) please feel free to comment and help educate us all.

Plan, Plan, Plan! No Excuses

I am hearing a lot of excuses lately and I don't like them! :)

"I travel all day so it is hard to eat healthy." EXCUSE! Ever heard of a cooler? Get off the couch and put honey boo boo on pause (thanks DVR) and get in the kitchen. Prepare your meals for the next day every single night. If you are going to need a bigger cooler, get one. If you are on the road and gone all day, prepare 4 meals for the road. Make a plan. What time are you going to eat? At home 7:00 on road 10, 1, and 4, Dinner at home at 7? Whatever works for you, start planning. This excuse is lame. Also remember never skip meals. Don't do it. Eating a little less healthy is better than skipping meals but this isn't an excuse to splurge. Plan Plan Plan!

"My family won't eat what I am eating." EXCUSE! Have a conversation with your family and try to see if there is something new you can prepare that they will eat. I know that there are some men that WILL NOT even think about touching turkey meat. And what is quinoa? Is that a country? Yeah those guys...Well if they aren't going to jump on the healthy train, then you will just have to prepare different meals or make them prepare their own. Oh yeah I said it. If you won't eat healthy, make your own meal Men! :) (mad props to my husband who will eat any eat clean meal i propose and he cooks them all too! I do the cleaning. Love him!) And as for young kiddos, my daughter will never eat what we eat and rarely eats dinner. She is a big snacker. Just make sure to keep healthy stuff around when they decide they are hungry. My daughter eats: bananas, pretzels, applesauce, turkey meat, organic yogurt, apples, rice cakes, smart pop corn, cheerios,or smoothies. They will never know you added kale! :) Sometimes she will eat dinner with us if we are lucky. She likes healthy pizza, hamburgers, and chicken breasts. Just try your best to give them healthy options. Did I mention to PLAN?!

"I don't have time."EXCUSE! Yes you do. You have thirty minutes a day to plan. Think of something worthless you do everyday and replace it with planning your meals. I have two kids, a full-time job, I work out, clean, etc. Everyone is busy. You aren't the only one in the world. Stop making excuses and plan plan plan!

"I am going to my mom's for the weekend." EXCUSE! Simple. Bring a cooler and bring your own meals. You can also offer to cook for your parents and get groceries. Awesome gesture, gives mom a break and you can eat healthy. Don't assume ever that there will be healthy meals just waiting for you. Assume that there won't be anything healthy no matter where you go. Emergency kit for clean eating must be packed on all trips. (I hear you saying, "Emily this is too much work."Well do you want to meet goals or not!? This isn't for everyone. Only the strong survive. Make the choice!)

Any other lame excuse insert here____________. My answer: Plan and stop making excuses. Do you want this or not?

I believe in you! You can do this! You are strong!

Fun meals vs Cheating

One thing I want to get away from is any negative words associated with this type of lifestyle. We already went over that I won't be calling this the diet that you are thinking of. Now I want to eliminate the word, "cheat." If you think of the word cheat it automatically makes you feel guilty. "I cheated." Wow that makes me feel bad. I don't want to feel bad. I am human. I will make poor choices. If you get off track on your meal plan just take it as a loss and move on. Learn from it. Do not make yourself feel bad.

Also, you can (don't say cheat) have what I am calling, "fun meals." Remember that if there is nothing to work for or nothing to enjoy, it will be harder to stay on track. What is your favorite? Pizza or Mexican perhaps? Every week for one meal only, have a fun meal. For example, I have worked hard and stayed on track all week, Saturday night my friends and I are going to eat Mexican and have a huge beer! Yum. Treat yourself. Reward yourself. But remember, don't turn this into an entire day of eating bad. Eat healthy 5 out of 6 meals that day and eat whatever you want for the fun meal. After all you deserve it!

What if I got off track? If you got off track on Monday and you planned on having a "fun meal" on Saturday with your girlfriends, you can't. Sorry, pay the penalty for getting off track. Remember only one "fun meal" per week. Learn from it and move on! :)

How to survive the holidays

Question: Emily, How can I survive the holidays??
Answer: (you aren't going to like this) Stop making excuses and meet your goals.

The truth is, there isn't some magic answer. You set goals, now meet them! Turn this excuse "the holidays" into an opportunity to truly challenge yourself and see what you are made of. The good thing about the holidays is that they will be here again next year (unless the Mayans are correct). I learned that once you meet your goals that you can incorporate more "fun meals" (blog to come later on fun meals) into your new way of eating. So next year you can eat more (not too much more) fudge or pumpkin pie. This year, lets focus on our goal at hand.

Prepare yourself: You know that everyone and their mother are going to be baking goodies and bringing them to your house or to work for you. Go ahead and tell yourself that you aren't going to eat them. Know that your chocolate bliss will only last for a few seconds, until you feel the guilt come over you and your mind saying, "Why did I eat that?" You will think of the hours of hard work and sweat that you put into that week go right out the window. You will feel bad. But I know a way to feel good! Say no! It is so empowering. Walk past the cookies in the break room and have the satisfaction of the transformation that you are making. What is in a cookie? Flour, sugar and butter! You don't need it. It will do nothing positive for you except give happiness for about 30 seconds.

"But I don't want to be rude." Let me guess, your boss brought you her signature fudge in and made some especially for you since she remembered you loved it last year. Take the fudge. When she leaves, put it in the trash or take it home and trash it. She will never know. This way you can avoid the "oh come on eat it" conversation. Then take pride in the fact that you chose not to eat it.

"We are having a team thanksgiving luncheon, so I have to eat with everyone." No you don't. Here are options: 1. prepare your own lunch and just eat it while everyone else eats the thanksgiving meal. 2. bring a healthy option. You can have the turkey. Bring something healthy for a side. This will inspire others to eat healthy and you won't starve and can participate.

"This meal happens once a year, I can't say no." Well guess what? You don't have to. Pick 1 meal during thanksgiving. You will eat thanksgiving dinner a bunch: work, friends-giving, mom's side, dad's side, etc. Pick one meal and feast!! This is a "fun meal." So you can have fun with this. Don't miss out on the joys of life. You can splurge. Just don't splurge 10 times in one week. Keep it at one time per week and only one meal, not all day. And remember to drink your water during these meals. I don't even want to imagine the amount of salt used.

So how can you survive? Stop using "the holidays" as your big excuse. If you use it, you WILL NOT meet your goals. This will be hard. I know! I am going to do it and will post my meals on here every day so we can do it together. Be proud of what you are doing. Challenge yourself. Can you say no? Do you have what it takes to meet your goals? Remember Integrity is what you do when no one is looking. We may not know if you go off track but you will and your results will show. Bring it!

Your Starter Kit

I am so excited to hear that a lot of you are going to start your own journey now after reading my blog! Wow! This makes me so happy. I wanted to share with you a few ideas to get you started. I wish I would have done this, the first time (after my first child was born in 2010) I did this.

• Get your body Fat Percentage Measured by a professional. Get pinched, don't use the hand held tool or an online calculator. Remember you don't have to show this to anyone. It is for your own personal use. This will give you a real idea of the changes you are making.
• Get measured. I think it is cool to get your waste measured. You can measure other parts of the body too depending on your goals. But, sometimes you will get to a point where you aren't losing any more weight and you get frustrated. If you see that you are losing inches this can keep you motivated.
• Take your picture. Again, you don't have to show this to any one. After all this journey is about YOU, not anyone else. Get a before and after pic to show true results
• Get a workout/eating buddy. It helps if you have a friend to hold one another accountable. Example, it is Sunday and you want to eat chili hot dogs instead of your eat clean taco salad. No one will every know right??!! Well if you have to tell your "buddy" you probably will make the right decision so you don't have to tell her that you ate terrible. I have used a system where my buddy and I email each other daily with our workouts and meals to share and stay pumped. Also, sending texts throughout the day can keep you motivated too. Email me at ejfackler@gmail.com if you want me to be your buddy. :) You can share with  me on facebook too.
• Set goals! If you don't have a goal, what are you working for? Example goals, I am getting married in April, I want to lose 3% body fat by April 1st! Or I want to lose 3 inches of my waste by January 1, 2013. Set weekly goals, monthly goals and long term goals. Example, My biweekly goal since I started this was to not drink any diet sodas at all! I think drinking one a day isn't that bad if it is a must in your life (after all we need to enjoy life). But I wanted to start off on the right foot so I am not drinking any diet mountain dew (tear) for 2 weeks.
• Make a commitment. This is serious stuff. Don't let this be another fab diet or something you say you are going to do. Really stay committed to yourself. Let others know of your commitment so they can support you.
• Start a Journal: this is very important. I found that if I had a food journal I would avoid sneaking those mini pack of M&M's in during the day. In your journal you must write down every SINGLE thing you put into your mouth (that's what she said-save it perverts!) You are at work and you keep getting a few tootsie rolls out of the candy jar at your neighbors desk here and there, write it down. Those add up! Nothing is free here. Don't cheat yourself. Another part of your journal can be your feelings and your workouts. Plus maybe you can start your own blog or share your workouts with me. I would love to hear them!
• Do what you like to do. Guess what? I HATE running. So, I am not going to run a lot for my workout. Do you hate going to the gym? Well find something you like to do. Try yoga, spin, zumba, weights (my favorite), tabata, workout classes. Don't set yourself up for failure.
• Be honest with yourself. If you are honest with yourself, workout buddy and journal and making the right choices, there will be no excuses for meeting your goals.

Good Luck! Comment on this post with any getting started tips that you may have. I would love to hear them!

What is clean eating?

When I was first introduced to the term "clean eating" I read the book, The Eat Clean Diet: Fast Fat Loss that Lasts Forever by Tosca Reno. I would start here. You can get a used book below on amazon for as low as $3.75 or find it at your local half price book store for cheap. And you can always buy new. This book has a great story of Tosca's journey, great information about nutrition and has recipes in the back of the book. However, I want to get away from the word "diet." I think it has a negative sound. Anyone who associates the word "diet" to their eating automatically has that "ugh" face on as soon as they read the word ,DIET. Yuck.

So let's call clean eating your new way of living. After all, it isn't a diet. I eat more this way than I ever have before. I am just eating foods that will keep my body lean and healthy overall. What a great feeling huh? You can eat a ton, get full, have great tasting meals, have energy and look great! wow. Sign me up!

http://www.amazon.com/Eat-Clean-Diet-Fat-Loss-lasts-Forever/dp/B0027VT0DS/ref=sr_1_2?s=books&ie=UTF8&qid=1352830569&sr=1-2&keywords=eat+clean+diet

So, after reading and learning, what does clean eating mean to me? It means eliminating man made junk. I know this statement is extreme and almost impossible, but "If a cave man couldn't have eaten it, don't eat it."

No sugar!-no cookies, candy, cokes for example
No flour-not even wheat bread (blog to come about this specifically)

• no pasta
• no bread
• no taco shells
• you CAN have flourless bread found at Kroger (Ezekiel) or Trader Joe's has their own brand of flourless bread that I actually prefer and it is cheaper.
• check your labels. If the ingredients say flour, put it back on the shelf!

Only complex carbs: try to limit your carbs to 100 per day. This is hard to do. You must read labels and cant every carb. No carbs are free. A few examples are below. Do some research on your complex carbs. Google is amazing.

• quinoa
• rice
• Any fruits: watch sugar and carbs in some such as bananas. Very high in sugar
• Any veggies: watch potatoes and beans, high carbs

Eat protein every meal! I try to eat whatever I weigh in protein. Make sure your protein is lean.
Examples:

• eggs
• chicken
• lean beef 96%
• low fat cottage cheese
• beans (watch the carbs)
• quinoa (watch the carbs)
• turkey bacon
• all natural peanut butter (only ingredient is peanuts) can find at kroger, trader joes or whole foods
• protein powder
• Greek yogurt (watch the sugars and get the plain organic) can find at kroger, trader joes or whole foods
• fish--i eat tuna but you will find with my blog that I am not a big fish eater. Great if you are!
• unsalted almonds

Eat every 3 hours: Lean and Green!

Drink water like it is your job. I typically use the crystal light packages to make it more enjoyable. I drink my weight in water too. So if you weigh 150, drink 150 oz of water per day. Try it! :)

Just a reminder. I am not a nutritionist. This is only what I have learned from people that have helped me along the way and by reading. I strongly recommend getting the book I mentioned at the top. It is very motivational. Sometimes I get it out and read it again just to get a boost. :)

Good Luck! Enjoy eating real food and getting real results. :)

Day 7: motivation is slowing down: gotta stay strong!

Let me start by saying that today was my hardest day to get motivated. I am on a newborn sleep schedule and doing a "please for the love of God sleep in your crib" boot camp. And it is working but I am on a different schedule than the entire world it seems. So I woke up today for good at 1:00. I am taking care of the baby, cleaning, getting ready, running errands, picking up Riley, hanging out with my husband, eating dinner, cleaning up after dinner, getting girls ready for bath--etc you know the routine Mommies. If you arent a mommy you probaby have the school routine, boyfriend routine, or whatever it is that keeps you so busy that you would rather pout about working out for 30 minutes than actually getting up to work out. And did I mention my allergies are making me feel terrible!?
....anyway it was 9:15 pm and I made myself do a workout! It wasnt much but it hurt really bad and now I feel better. :) So I am pushing you to workout even when you are tired and it is late and you dont want to. You cannot get results if you don't get off the couch. Even if you arent lazy, just being busy doesnt mean you are getting what your body needs.  No excuses. We are in this together. :)

Diet

• Breakfast: protein shake (1 cup almond milk, 2 scoops protein 2 tbsp of trader joes peanut butter)
• Snack : 2 egg yellow and 4 egg whites over 1 piece of bread and coffee
• Snack: Protein bar
• Dinner: hamburger (organic 96% lean) without bread and organic cheese and spicy mustard, sides were the green juice i made yesterday and 1 serving of sweet potato fries (found at trader joes)
• After workout Snack: protein shake (1/2 cup almond milk, 1/2 cup plain organic greek yogurt, 2 tbsp of organic pb, 2 scoops of protein powder)

Workout: you can see this workout at the following links. The second workout, I realized that I physically couldnt do it so I just did 15-1, 10-5, 5-10 and 1-15. I am so weak. :(
http://www.fitsugar.com/Printable-Leg-Workout-Do-Home-22311850
http://www.fitfabcities.com/2012/03/29/printable-workout-15-minute-total-body-workout-151-cardio-and-strength/15-mintue-workout/

Comments

• I do not want to go back to work but can't wait to get into the gym again. (I have a gym at my work and will work out after work)
• I need to work out longer. This workout only took 15 minutes and although it hurt, I feel like I could push myself harder. I need to plan to fit my workout in my schedule better. I felt rushed since it was so late.
• Feeling great about the responses to my blog on facebook. It is the greatest gift to motivate others. Thanks guys!

Day 6

Sunday November 11, 2012

Workout: None

Diet

·         Breakfast-5 egg white omelet with spinach and organic soy cheese,coffee in the morning with splenda and a bit of almond milk.

·         Snack: Protein Bar

·         Lunch: Pizza with Cauliflower Crust
We used peppers as the veggie toppings instead of squash. Make it your own! We also used organic low sugar sauce.

Recipe found at http://www.fatgirltrappedinaskinnybody.com/2011/06/basil-cauliflower-pizza/

·         Snack: handful of almonds, 15 ranch rice cakes, and green juice ( I made one for tonight and one for the next day. It had 1 apple, one banana, kale, ½ lemon, ginger, spinach, 4 oz almond milk and local honey for my allergies.)

·         Dinner: 1 chicken breast from leftover meal from Thursday and peas

Comments:

·         I was extremely hungry today. I can tell my metabolism is getting faster. J

·         No workout today because we did yard work and are painting our cabinets. Excuse? Yes. I am having trouble finding time with two little ones; something I need to work on.

 

 

Day 5

Saturday November 10, 2012

Diet:

·         Breakfast: 2 pieces of turkey bacon and 3 eggs, water

·         Snack: Green Juice! (1 stalk of celery, one golden apple, tbsp honey, 1 serving of ginger, kale, parsley, 1 lemon, ½ cup of almond milk handful of spinach leaves) and protein bar, water

·         Lunch: 1 chicken breast (leftover from dinner on Thursday night see recipe for Nov 8^th) and peas, water

·         Post Workout Snack: Protein shake, 12 cup plain almond milk, 1 scoop of organic peanut butter (only ingredient in pb should be peanuts), 2 scoops of whey protein (chocolate) 4 ice, and  organic oats (1/4 cup), water afterwards

·         Dinner: 1 can of tuna and a bit of fat free miracle whip, almond chocolate kashi bar (low in sugar 5, g protein)

Workout: Triceps and Biceps

 

This workout wasn’t the best workout I’ve ever done but I just did it on the fly because unfortunately I was unprepared today and forgot to plan ahead.

One arm dumbbell extension: 3 x12-15

Dumbbell Tricep extension: 3 x 12-15

Tricep kickback: 3x12-15

Alternating standing Bicep curls: 3x12

5 pushups (not the girl ones)—I am weak!!

Comments:

·         I feel guilty for not working out yesterday and frustrated because I feel as if I should be losing weight quicker. I need to be patient and realize that I have only been working out since Tuesday. But at the same time realize that I could have worked out during the two days that I didn’t. I will stay motivated and hit it hard tomorrow. J

·         Anxious to meet with my trainer because I am insecure about putting workouts together on my own as I am not a professional or trained to do so.

Day 4

Friday November 9, 2012

Diet:

·         Breakfast: protein shake, 12 cup plain almond milk, 1 scoop of organic peanut butter (only ingredient in pb should be peanuts), 2 scoops of whey protein (chocolate) 4 ice, and added organic oats today (1/4 cup), water afterwards

·         Went to eat at Verbano in Louisville Kentucky in Norton Commons. I had an omelet filled with veggies and turkey sausage and a salad with balsamic vinaigrette dressing, water

·         Snack: Protein bar, water

·         Dinner with an old friend: we ate sushi. I had 1.5 yum yum rolls. Bad Emily! Too much rice and I’m sure their sauce on top had tons of sugar in it. L and 1 glass of red wine

·         Snack: Cottage cheese single serving low fat and handful of grapes, water

Workout: None

Comments:

·         I should have done some type of exercise. No excuses

Day 3

Thursday November 8, 2012

Diet:

·         Breakfast: 2 egg yellow and 4 egg whites on one flourless piece of bread with coffee

·         Snack: protein bar, water

·         Dinner was recipe found on pinterest. See below.  And drink water!

Chicken Breast, 1/2 c parmesan cheese,1 c Greek yogurt, 1 tsp garlic powder, 1 1/2 tsp seasoning salt 1/2 tsp pepper, spread mix over chicken breasts, bake at 375 for 45 minc

Balsamic Roasted Brussels Sprouts

Ingredients: I’m not giving exact amounts because you can adjust this easily based on how many people you are serving.

·         Brussels sprouts

·         Olive Oil

·         Freshly Cracked Black Pepper

·         Sea Salt

·         Balsamic Vinegar

·         Later night Snack:  protein shake, 12 cup plain almond milk, 1 scoop of organic peanut butter (only ingredient in pb should be peanuts), 2 scoops of whey protein (chocolate) 4 ice cubes and one banana. Note: remember the banana is full of carbs and sugar so don’t forget to count your carbs.

Workout: Abs and Shoulders (note extremely sore from Tuesday. It hurts to even walk.)

Ab: can be found at http://backonpointe.tumblr.com/image/29201843117
or check out my pinterest

Shoulders:          Sitting shoulder press: 3 sets of 12-15 (dumbbells 5lbs plus bar) each arm,—rest

Shoulder raise to front: 3 sets of 15 5 lbs each hand. You can hold your baby if you don’t have the weights at home. -rest       

Shoulder shrugs with dumbbells: 5lbs plus bar in each hand—I need heavier weight but wanted to get my muscles working this week before I devastate them next week. (weak sauce)

Comments:

·         My mood is amazing! I never want to touch a cookie again. Before Tuesday when I started eating right, I was addicted to sugar again. I now do not even want to look at it. I want to be fit, confident and get back into my pants! Wow what three days and hard work can do for you. I am meeting with my trainer soon; she just made a workout for me.

·         That ab workout made me its bitch. Ouch

·         I forgot my post workout protein shake or meal because I was trying to hurry to take a shower before the baby woke up from her nap. L I know I didn’t eat enough calories and should NEVER skip meals. I will do better tomorrow.

·         Artists Listened to during workout that rocked!: Pitbull (MIB back in time), Cobra ship, Enur, David Ghetta, Flo Rida, Kanye West, usher, Havana brown, Rhianna

Day 2

Wednesday, November 7, 2012 

Diet

·         Breakfast-5 egg white omelet with spinach and organic soy cheese,coffee in the morning with splenda and a bit of almond milk.

·         Snack- protein bar (Brand: think thin) with Water

·         Dinner: Healthy wrap: 1/2 cup chopped chicken, 3 Tbsp Fuji apples chopped, 2 Tbsp red grapes chopped, 2 tsp honey, 2 Tbsp organic peanut  butter. Mix and wrap in a Romaine lettuce leaf. Also on the side we had quinoa and peas.

·         Snack-another wrap

·         Snack protein bar again. L

Comments:

·         My schedule is whack. I am at home with the baby and we wake up mid afternoon because she doesn’t go to sleep until early morning.

·         Should I have worked out after yesterday’s too hard start? I don’t know. I took a break regardless. I am torn between calling myself a little bitch or listening to my body….hmmmm?

·         Eat more real food and stop relying on protein bars! Yes this is quick if you are a mom but plan better meals. Eat with a purpose! When you put food into your mouth ask yourself, “how will this benefit my body?”

Girl, Eat a Cheeseburger

Since I have begun to educate myself on how to be healthy and lean, I have run into some haters or in other words, crabs. Read the quoted entry below from the article below to learn what a “crab” is You can find at http://www.theexecutivehappinesscoach.com/newsletter/Happiness_77_Apr2011_DontLetTheCrabsGetYou.pdf

“Every summer when we go to the beach, we go crabbing at once on the marsh side of the island, armed with string and some bait. As we net our catch, we toss them into a bucket. Once we catch a dozen or more crabs, they create enough mass in the bottom that any one of them could easily climb out on the backs of their fellow crabs.

But we’ve never had a crab escape. Why? Because every time a crab reaches to grab the rim of the bucket and achieve freedom, all the other crabs swarm that one and haul it back down. It’s as if they’re saying, “Hey, if I’m stuck here, I’m gonna make sure you’re stuck, too!”

After awhile, even the most ambitious crabs stop trying and lay down with the others. They all die together.”

One thing that the crabs that I am in contact with are that they are all unhealthy. Is this a coincidence?

 It is more common to be unhealthy than healthy these days. “Everybody’s doin’ it!” that voice inside your head tells you as you stare around the restaurant, cubicles, family dinners, and even the mall! Everywhere you look is candy, cookies, flour, sugar, carbs. I know because I have become a victim to these little guys many times before.

 I hear the phrase a lot, “Girl you need to eat a cheeseburger!” or “You are too skinny!” I just smile and change the subject or say some reserved default answer I have when I hear these types of comments and am rolling my eyes on the inside. But what I want to say to that is, “You’re right; I was just thinking the other day that some muffin tops would look great with my skinny jeans!”

I also have people that think that I don’t eat enough and make comments indicating that I starve myself just because I am lean. Truth is that I eat every three hours and consume tons of calories. I don’t even count calories because I work hard and don’t have to.

All I want is for these people to learn that I am healthy and be happy for me. Being healthy, eating right and working out is extremely hard to do. Please make it easier on us that are working for it and give us a compliment every now and then. J

So here’s to you unhealthy haters.  I think I WILL eat a cheeseburger!..... But ill have mine on flourless bread with 96% organic lean beef and organic cheese. Thanks!