Spring Challenge

Hello all!

I have to say, it feels so darn good to be back. Blogging is something that I REALLY like to do and I find that it keeps me on track! I know your reading so it helps me make good decisions. I know that sounds funny but hey, whatever works though!

I am really wanting this week to be stellar as far as food and exercise and I am going to set the stage so to speak and make absolutely sure that I do just that. It's a new month so lets do this!!! I love to start a challenge and I want you to join me! First challenge that I want to set is: EATING 5-6 TIMES A DAY!

If you are trying to lose weight, you should get regular exercise and eat a healthy diet. You should consume five to six small meals daily instead of three large meals. If you eat often, your metabolism stays active all day long and you have more energy. Your blood sugar level will stay stable and you will be less likely to give into cravings for result-sabotaging foods.

1. Prepare your meals ahead of time. Have meals readily available so you are less likely to skip them. Invest in plastic food containers so you can easily transport foods if you need to. This is a tough one for most but I gotta tell you. If you do it once, you will be hooked. I cook my food for the whole week on Sundays and even though it takes me a few hours to do and I dislike it at the time, I am always glad that I did come Monday. Always.

2. Increase the number of times you eat each day gradually. Eat four portions per day for an entire week and increase to five small portions the next week. Add one more meal the following week to consume a total of six portions. Consume a small meal every two to three hours daily. If you dont want to worry about planning 5-6 different meals then do what I do sometimes. Take your three meals and divide it up into 6. Breakfast should be cut in half, eaten, and then the other half two to three hours later. Same for lunch and dinner. That is a easy way to get in 6 small meals and keep that metabolism in high gear!

3. Avoid restricting entire food groups. Include complex carbohydrates such as whole-grain bread, brown rice and whole-wheat pasta. Consume lean protein including tuna, chicken and turkey and eat unsaturated fats such as avocados, raw nuts and olive oil. Consume carbohydrates, protein and fats at a ratio of 40:30:30. This is a hard one for most. We all have what I like to call "fear foods". I will admit, I have a list myself of things that I just wont eat. I am however getting better at pushing the envelope and intern it is shocking my body. The main thing here is to keep your body guessing. This goes for exercise, and food.

4. Keep healthy snacks such as nuts, fruits or protein shakes with you at all times. Eat them when you experience cravings or instead of a meal.

5. Perform cardiovascular and strength training exercises, three days per week. Run, bike, swim or walk for at least 45 minutes to increase your metabolism. Work out with weights to increase muscle tissue and burn fat even when you are at rest.

These are just a few tips that I have! Now, lets commit to eating 5-6 times a day for the next week and then we will build on to it. What do you say?!?

I am also giving up my occasional beer for a glass of white wine. It is just something I need to do before it becomes a habit sooooo, just thought I would be honest and share this as well!

-Heather

No really...

Good Morning!!!

I am back! I have had so much going on the last 6 months, it is not even funny...I wish that I could fill you in on all the goodies in my life but this would take about 8 posts and we just don't have time for that, now do we? I will say, I will give you the readers digest version. I have a new job! I was in the banking world for 5 years and it was slowly killing me. I must admit, I liked the schedule that I had made for my self and all but other than that, I got nothing out of it. I was afraid for years to let go of my schedule and routine but I recently decided that enough was enough and I needed something more. I got a job with a non-profit org and it is another world. So different than the corporate atmosphere that I came from. I can tell you that much! I will say, my schedule has completely changed. Going from an hour lunch break where I would change clothes in the bathroom and then walk or run for an hour to 30 minutes and being out in the middle of nowhere is quite the change. I was thinking that I could wake up in the mornings and go for my walk/jog but lets face it, I am not a morning person! I gave it a go (maybe when it warms up more I will get my butt out of bed) so I have had to think about other options. Some of you already know (PLEASE, tell me your still with me!) but I like to break up my workouts into two. Because I sit on my butt all day at work I need to get two workouts in and I prefer to do some sort of cardio and then some sort of weight lifting, separately. With this being said, I have no problem going to the gym after work or in the evening but this does pose the question "How will I get in my other workout?" Well I am just going to have to do one of two things, either suck it up and get up in the morning or utilize the 30 minutes I have. I am going to see how 30 minutes of walking goes for me. I know that is not enough but I cant change clothes here for 30 minutes and then get back to work...I am going to figure it out but if you have any ideas, let me know! I am open! Some other things that have been going on with me besides my new job is new personal training clients! Yay for Spring! I love it when it warms up because this means that weight loss is on most people's minds and I am always here to help. I have a few gals that are going to show me how it's done this Spring and get in the best shape of their lives! I have also incorporated some new foods into my diet AND some new moves! I will admit, I have gained 10 pounds since December. I am kinda excited because not only will I be motivating my clients, I could use the push as well. I am thinking that this is going to be a wonderful Summer and I intend to beat my personal best, over and over again. Now, lets get down to my eats! You know that I show you yesterday's food so follow me weekly to get a full picture. I usually try to eat the same thing Monday-Thursday (after all, I am a single gal and can get away from it!) I will be sharing my amazing chicken salad recipe with you all. Your going to die when you taste it for yourself! So here's the run down:

8:00 AM- Just a hand full of raw almonds.

When I get up in the morning I try to get something into my mouth a.s.a.p. Gotta get the metabolism going! Raw nuts always hold me over and have so many benefits!

Up next!

10:00 AM- My favorite winter breakfast turned Spring/Summer. Overnight oats! This is amazing and I am never let down when I eat this. Super easy and it makes itself! Gotta love that! The night before you want to get a container and put one serving of greek yogurt (plain) with a packet of stevia (to sweeten up), 1/2 cup of oats, 1 cup of almond milk and then whatever fruit or toppings you want! I mix it up. You could do banana w/ pb, apples and walnuts, blueberries and sunflower seeds, it is endless! If you dont like or have greek yogurt on hand you can pour some egg whites into it. It is important though that you add protein to your oats, otherwise you'll be starving!

Right before my walk. 12:00 PM-

I am trying to just eat fruit now alone. I use to be obsessed with trying to get a protein and good carb with every "meal" not so much anymore. My tummy thanks me.

After my shorter than usual walk I came back to the office and had this! 2:30 pm-I love Ezekiel products (in fact the only bread that I will eat except for TJ's bean bread. I mad a chicken salad that would knock your socks off and I will tell you the recipe tomorrow! This is the package for the Ezekiel wraps. At Kroger in the frozen foods section bottom shelf. Jeeze, I make it easy!

This was stuffed with chicken salad and I had this after my workout. Mmmmmm!

5:00 PM- I am home and about to head over to the gym to train and then get in a workout myself. Today will be chest and back! I munched on some raw tofu and veggies to give me some energy (and protein) to build these muscles! Here we go!

7:30 PM-

Totally worn out and ready to call it a night I had some butternut squash soup and then my usual frozen fruit at around 9:00PM for my desert.

Tonight's fruit is papaya! Who could have guess?!?! Sorry no picture! I just chopped up some and stuck it in the freezer for about 30 minutes. Ice cream, I swear! I love, love, love frozen fruit and this one is the top of my list. I also indulged in a small glass of wine (this I am trying to cut out except for two glasses of wine Friday and Saturday. Yes, there is room for wine in your diet, you just have to be choosy. So this is it my dears! My eats for the week. I cant say that it is perfect but I am working on it. I have had a bite or two of dark chocolate as well, I ain't gonna lie! I hope to have some reviews for you guys soon and I hope you all have a wonderful day! We are so very close to Friday and I couldn't be happier! See you tomorrow!

-Heather