I constantly get the same questions, how can I lose the maximum amount of weight in the shortest amount of time? Well, you can do plenty of unhealthy things to do that but it's not sustainable. So the real question is, how can I begin to lose weight and keep it off, so I don't have to panic a month before my vacation!
Not that the answer is necessarily easy but it's pretty straight forward. Workout and eat healthy. The two things you, personally have control over to take better care of your body. What goes into that, can be a little more complicated like what workouts and what foods? Well let's start with food. We all know by now, junk food isn't beneficial. So begin by thinking about the foods that don't add value to your day. I used to weigh my foods, count macros, follow strict meal plans and sure they all worked, but only for a short while before I was back to my old ways. What I have found works best is intuitive eating. Each time I go to eat something I think to myself "what is this going to do for me?". Am I eating it because I'm bored? Emotional? Starving? Convenient? Or am I eating it because it's healthy for me? If you're used to grabbing something on the go for a meal, think about what it is you're grabbing. Can you get something quick that's healthier? Can you take the 15 minutes out of your day to make something at home instead? If you have the option to cook for yourself, always take it. Because you know exactly what is in your meal as oppose to getting food made somewhere else. I recently had an experience with a friend, who has been prepping for a show. She shared with me that she was eating extremely clean, but was still bloated. Only to find out that the frozen white fish she was eating was pumped with so much sodium, it wasn't as "clean" as she had thought. So she switched over to freshly cut white fish from the farmers market. My point is, so many foods can have little secret calories that you don't necessarily realize. When it comes to diet, I follow two rules. How will this make me feel after I eat it? And is it going to bring me closer to my goals? If I can't answer saying I'll feel good, and yes, then I try not to eat it. Sure pizza sounds amazing, at literally any hour of the day, but that satisfaction is so short. Then you are dealing with the aftermath like bloating, breakouts from dairy, feeling sluggish, and then punishing yourself for eating poorly. Or we can just skip all the negatives and go straight for the better option! (Cheat meals and treating yourself is not included in this statement, that is a different conversation. This is the typical day to day eating routine). But let's get back to the original question. How can I lose weight safely, and permanently with a end goal in mind like an upcoming vacation. Below is what a typical food/workout day will look like for me, with my goals to lose weight. Breakfast: 4 egg white omelet with vegetables in whole wheat wrap , black coffee Snack: Berries Workout: 40 minutes of cardio & weight lifting (specific body part each day) Lunch: Salad burrito bowl with chicken or shrimp, avocado & 1/2 cup of rice/quinoa mixed in Snack: Protein shake (Pea protein w/ water) Dinner: Chicken/fish/steak with vegetables of some kind Since I have been getting so many questions, I am deciding on whether to do a podcast just on eating healthy or maybe even a blog. Leave your comments below on what you'd rather, and your questions!
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Over the past 4 years, I have built up my strength and muscle mass like crazy. The last few months, I have taken a different approach on my body. After gaining some weight, I realized I wanted to make a change. I know that my body reacts best to loads of cardio based workouts, so that's what I went after. Once I shed the extra pounds, I began to realize that I wasn't only losing the fat, but my muscle too. Which I knew would happen and I'm okay with! I wasn't afraid to lose some muscle, because I know the work that goes into building it and I was/am excited to get back on that journey.
Now that I am comfortable with the weight I am at, I am ready to get my muscle back to where it was. Below is one of my favorite workouts, which is leg day! Disclaimer though, it hurt to walk for a good 3 days after this workout. If you are just starting out in your journey, I suggest to lower your weight to prevent injury. You want to get your form correct first, and then allow the exercise to get harder with weight. Let me know what you think! Check it out below :) --------------------- 15 minute warm up on elliptical 5 sets, 15 reps of weighted squats on smith machine or squat rack 1st set - just bar 2nd set - 10lbs each side 3rd set - 25 lbs on each side 4th set - 25lbs on each side 5th set - 35lbs on each side 5 sets, 15 reps of weighted Roman deadlifts 10lbs on each side for all 5 sets Walking lunges or stationary lunges Holding 15lbs in each hand, 10 lunges per leg 5 sets Hip abductor machine (inner and outer) 5 sets, 15 reps of both inner and outer Starting with heaviest weight between 80-100lbs, lowering by 10lbs each set Donkey kicks on machine or cables 5 sets, 15 reps 50lbs for all 5 sets 15 minute cool down on elliptical Expanding your pallet, especially when you're trying to eat healthier can be so rewarding. Finding new foods that you enjoy eating instead of getting sick of the same meals, is a great way to change it up and never get bored. I remember the first time I had broccolini and it was like a mix between broccoli and asparagus. Which might I add are two of my favorite vegetables, but now I mix it up instead of getting sick of the same old chicken and broccoli dinners.
I love creating and finding new recipes, with not only new food items but that also don't add too many negatives to the dish. Negatives meaning adding higher fat, carbs, dairy or anything that doesn't fit into my nutrition that week. The list below are some of my favorite vegetables to add into meals to make them more exciting, yet still keep the calories to a minimum! 1. Celery 2. Mushrooms 3. Cucumbers 4. Asparagus 5. Cabbage 6. Beets 7. Cauliflower 8. Tomatoes 9. Zucchini 10. Kale A perfect example of this list, is when I eat my eggs in the morning. I'm not a huge fan of egg whites on their own, so I enjoy making it into an omelet. My omelet's always have a bunch of different vegetables to give it more taste, nutrition and even more appealing to the eye. On a regular day, I'll have an omelet with tomatoes, kale, mushrooms and onions, to name a few! Another example is making my favorite chicken hibachi dish. I always lean more towards Asian cuisine, as for my seasonings. With 1/2 cup of brown rice, chicken in my seasonings I'll add zucchini, cabbage, mushrooms, celery, asparagus and carrots. Might I add vegetables keep you full longer, are so high in vitamins and nutrients and can be a lot of food for a smaller amount of calories. Aka, winning all around! What's your favorite veggie? Comment below! Not losing weight? Check out these 10 reasons why you may not be, and may not even be realizing it!
1. Your morning coffee I am an advocate for coffee. Literally, I could be a spokesperson for Starbucks from the amount I spend there. BUT I get the same two things, my black coffee or green tea, that's it. If you're the type to get a caramel latte with extra everything, that could be why you aren't shedding the pounds. Most coffee houses offer alternatives like nut milks, instead of regular and different sweeteners. But even be ware of those, they are still relatively high in sugar, fat or additives. Your best bet is to keep it to a minimum. When I first began drinking coffee I hated the taste of it so I made it as sweet as possible. Over time, I was able to ween myself off of the sugar and milk, and now enjoy it completely black. 2. The salads you're choosing Salad is a great choice if you're watching your weight. But you still have to read between the lines. Most salads that come with breaded chicken cutlet, loads of cheese, croutons, even creamy dressings are a big NO. You're eating a salad to avoid those extra calories and fill up on nutrition, but if you don't pay attention to what you order, you may not get that. Stick with salads filled with lots of vegetables, grilled meats and lighter dressings like balsamic. 3. You're hydrating with the wrong drinks Staying hydrated is so important. But if you're not hydrating with water, you may not be realizing how many extra calories you're consuming. All of those "sports" drinks are delicious and may offer great things in them like amino acids or probiotics, even protein, but there's a lot of other stuff in there too. Read the label first to see if it correlates with what you want. 4. You're not eating enough Losing weight doesn't mean you have to eat less, in fact I typically eat more when I'm more weight conscious. If you find that you've cut back on eating but you're not losing weight this my be the reason. When you don't give your body enough fuel, it can go into starvation mode and hold onto fat to protect your organs. This is something we definitely don't want and can easily be fixed by making sure you're eating numerous times a day. 5. Swapping items that still aren't healthy I love finding "healthier" versions of my favorite foods. Whether it be a recipe or a brand that makes that item healthier, it's great to still be able to have your favorites and not feel as guilty. But be aware of these swaps! Great example is the new cauliflower pizza on the market. The crust is made out of cauliflower instead of dough, except if you read the label you'll see it's only 1/3 cauliflower and the rest is, well to be honest who knows. At that rate, you might as well just eat your favorite pizza! Sometimes swaps doesn't necessarily mean healthier, but swapping out one item like gluten for sugar, as an example. 6. You're not getting enough sleep I struggle with getting a solid 8 hours of sleep, but it makes a huge difference when I put in the effort to get to bed early. Your body needs to rest just as much as it needs to exercise and be fed with the right foods. When you don't get enough sleep you're more likely to be irritable, go for the wrong foods and skip the gym because you're low on energy. 7. You're eating out too much Having someone else cook for you is the best. So is eating out to eat because there are so many options. But even in some of the healthiest choices, there can be hidden calories that you don't realize. Although you may eat grilled chicken with sautéed vegetables at home, chances are when eating that at a restaurant it can be loaded with butter, oil, and salt. Try to limit your meals that you go out for, or take out. 8. Alcohol has calories too We all like to pretend that liquid calories don't count. But oh do they. If you are drinking try to gravitate towards more low calorie drinks like your favorite liquor + seltzer/soda water. If you don't drink liquor try a light beer. But calories are calories. After a few drinks you could have consumed the same amount as an entire meal. 9. You're depriving yourself No one likes being told no. And that includes your mind. When we tell ourselves we are on a diet and can't have our favorites, we want it that much more. It's okay to have a cheat meal, or day and it's okay to splurge. Depriving yourself will only make you want it that much more and could cause binge eating that is worse then just allowing yourself the craving. 10. Change your mindset Maybe you're doing everything correctly but it's just not happening. Have you thought about changing the way you think? It might sound silly, but the way you think makes a big difference. If you are telling yourself constant negative thoughts, don't be surprised if nothing is changing. You have to be your biggest supporter and understand that all good things take time. Have patience and respect for yourself, and trust the process that you are on to make yourself a better person! When the holidays roll around, it's like life becomes instant chaos. From the week of Thanksgiving until the first week of January we're all scrambling around. Buying gifts, Christmas parties, holiday events, cooking and hosting, we do it all in such a short period of time. With each year, I try to find what helps me keep me most grounded during the craziness. Meditation for the holidays, is the key. Mediate to center yourself, keep your mind at ease and get back into normal mode when you feel like you're losing control. It doesn't have to be long, it doesn't have to be planned, you just have to do it. And watch the stress melt away. Below is one of my favorite go-to's from YouTube, when I'm on the go and need something instant. Check it out! It seems to be one of those scary topics. Don't talk about it too much, especially if you're effected by it. God forbid. But really, we are all immensely effected by mental health. We all have brains, we all go through ups and downs. We all have our struggles. Some people are able to bounce back easier, quicker, better than others. But that also doesn't mean you don't have your private struggles. Mental health is such a broad term. As I've been writing and editing one of my newest books, I have dedicated an entire chapter to it.
I always understood, from a young age it's okay to struggle. It's okay to have problems and need help with dealing with them. I was never taught to frown upon getting help, like therapy or needing medication. In fact, I literally loved therapy. I recall having a conversation a few years ago with my sister about therapy. We were discussing relationships and you know, dare I say it (sex!) and she said to me "there's no way you tell your therapist all of this". I said why not? I tell him everything. I tell him so much, that he probably needs to see a therapist after he sees me! LOL. I've never seen the shame in reaching out and getting answers that maybe I can't find on my own. Through high school years, I only had Facebook and MySpace. In college Twitter and Instagram was introduced with everything else like Vine, Snapchat, Tumblr to follow. I feel incredibly blessed to be the last generation to have gone through high school without all the social media rage. With my personality, I think I would have been having anxiety attacks daily and a terrible self esteem. Now, it's an entirely new ball game. Students now have the world at their fingertips at all times. And with all the amazing benefits comes so many negatives, like anything in life. I should also clarify, with social media especially, you don't need to be a kid to be negatively effected by it. Social media is an amazing tool, but more times then not, it can also be so damaging. We live in a world that tells you on a daily basis that who you are isn't good enough. So my biggest question is, why aren't we talking about it more? When you are beginning to feel the weight of the world, talk about it. Something you might find so minuscule might be so huge for someone else. We all get effected by things differently. Make sure you're checking up on your friends and family. Make sure you're having the conversations. Mental health as a whole can be a slippery slope. We can all be so good at hiding what's really going on in our lives. Be that person who reaches out. Be the one who helped stop that anxiety attack. Be the shoulder to cry on, when they feel like no one else is there. Being there is so much more than we sometimes realize. I've become so passionate about this topic, which is why I dedicated a paragraph to it, mainly because I feel I have been so blessed with people being there for me. During some of my darkest moments, I have had friends and family members pick me back up. Without them I do wonder where I would be. I'm grateful that I was introduced to therapy and knew it was okay to get help when I needed it. So many people in our world, not so far from you are struggling. It could be the cashier at the supermarket, your waitress at dinner, your classmate, your coworker, your parent. You are never too far away from touching someones life and making their day better. Pass on a smile today, lend a helping hand and be a part of the solution. Going on 6 years of working in gyms, you really learn a lot about people. Gyms have a bad rep for being dirty and smelly, but the reality of it is, it's totally the people. I have worked in high class gyms, attended lower class ones and worked in the in between. I've seen it all from celebrity clients to the regular gym go-er. I have countless funny stories, horror stories and straight up odd ones too. Here's my top 10 things you learn working in a gym: 1. Most people don't actually wipe down the equipment they use (And by most, I mean like everyone. To keep yourself on the cleaner side, wipe down your machines before and after you use them. I once caught the stomach virus after a gym session, so do yourself the favor). 2. There are directions and warnings on machines for a reason (If you are a newbie there's no shame in the game, but there are directions and warnings on the machines for a reason. Take the time to read it before you hop on and potentially hurt yourself, or break the machine. I've seen both happen countless times). 3. Every mirror will be used at some point for someone's gym selfie (I've 100% been in at least 5 gym selfies on accident of course. But the mirrors are not only for watching your form, we all snap a quick photo for the gram or snapchat. I say own it). 4. Re-racking weights is few and far to come by (I slightly dislike you if you're the type to rack a few 45lb plates on machines and walk away when you're finished. Do the right thing, put it back where you found it). 5. Deodorant is a must and BO is a real thing (There's just no way around this one. It is a must. We all smell a little I mean you are working out, but please do us all the favor and swipe a little under each arm). 6. Some people really do go to the gym to workout (I'm one of them, once I take my pre-workout I'm in the zone and I'm in no mood to chat, so stay out of my way). 7. Some people really do go to the gym just to socialize (I can be one of these too! When I stroll in, not really in the mood to exercise and take my time sipping on my caffeine. But some people do genuinely go to make new friends, and maybe even meet their swolemate). 8. You really should eat before taking a class (There is nothing more terrifying then someone passing out in class because they didn't eat or they're dehydrated. Take care of yourself, make sure to have food and water in you before you over exert yourself). 9. Working with a trainer should be a must if you're a beginner (It's okay to be the new guy, or gal, but take the precaution and work with a professional first. You'll learn the ropes (literally), the machines and how to exercise properly without hurting yourself or others). 10. No one is starring at you, they're really starring at themselves (Okay so some guys or girls, might be checking you out but for the most part everyone is so concerned with the way they look they're too busy to pay attention to you or anyone else. So rock your body, enjoy your workout and don't feel self-conscious, you got this!) Let's get one thing straight, when I use the word "diet" I purely mean it as what you eat daily, not being on an actual diet. Because let's be super clear here, diets don't work. We all know it. Diets are away to set boundaries on yourself and ultimately set yourself up for failure. No one works well under restrictions, especially when it comes to food. So with that being said, I don't believe in completely depriving ourselves either.
I love my tacos and tequila, my pasta and red wine, and my pizza and beer. So no, I'm not ever giving it up. With that being said, there are always different variations that you can have and still enjoy your favorites. So let's dive in. Mixed drinks: Keep it simple Your favorite liquor + seltzer or soda water + fruit What I do? Tequila with seltzer with a lime, lemon and orange slice *You can ask your bartender to muddle the fruits first, although you can totally do it yourself with a straw* Beer: Go lighter There are so many light beers out there now, you can still have your favorite brand since most of them have their own version now. What I do? Coronas premier beer, it's 90 calories and pretty much tastes like a regular Corona. Oh and don't forget your lime! Wine: Organic all the way I say organic wine because it has less sulfurs and the hangover is much less then typical wine. Also look for wine lower in calories, and sugar. The brand Skinny Girl is a great option as well as a lower calorie option. What I do? White wine is typically less calories so I'll stick to a white wine and add in fresh berries for extra taste. The quickest and easiest meal for on the go, tuna wrap. It's hand held, packed with protein and vegetables to keep you full and satisfied. The ingredients are simple and easy, with all of maybe a ten minute prep time you are ready to eat! Ingredients: 1 can of tuna in water 1 hand full of spinach 1/2 sliced red onion Sliced carrots 1 whole wheat wrap Hot sauce Avocado mayo Sliced black olives Instructions: In a bowl mix your tuna with 1/2 tbsp of mayo and add hot sauce according to your liking. Slice up your red onion, and begin to build your wrap. Lay down your whole wheat wrap first, with spinach to follow, red onion and carrots. Put your tuna on top of the vegetables and top that with olives. Wrap it all up and you're ready to go! Staying healthy is always the main priority. While eating right and exercising are another topic, I find there are certain habits I do daily that truly keep me healthy and contribute to weight loss. My morning ritual consist of a multi vitamin with my probiotic, water with lemon and black coffee. My evening regimen consists of green tea, or camomile tea, with activated charcoal. While neither my morning or night routines are some kind of weight loss or health secret, they keep my body in check.
Morning: Multi Vitamin Probiotic Water with lemon Black coffee Evening: Green tea/Camomile tea Activated charcoal One of the first things I do when I wake up in the morning is have an 8 ounce glass of water with lemon in it, preferably room temperature. This helps to wake up your body, start your metabolism and its one of the best things to give your organs before you ingest anything else. After this, comes my multi-vitamin and my probiotic. Both I find super important and I can actually feel the difference on the days that I forget to take them (which doesn't happen too often). Followed by my black coffee which gives me my boost of energy to start off my day. In the evening I enjoy tea to help calm my body down before bed, which would be the camomile or to give me a bit more energy in the evening, which would be the green tea. The activated charcoal is a great additive before bed as a way to cleanse your system. Combined, my morning and evening rituals contribute to keeping me on track and weight loss. Before I had added in my probiotic and activated charcoal, I was constantly bloated and felt like the weight around my mid section wouldn't budge. Now, I don't have that issue at all. And I mean it, at all. Both are so useful in cleansing your system and getting rid of the toxins your body holds on to that gives you that bloat and sluggish feeling. I recommend a multi-vitamin and probiotic to all of my clients along with tea time once a day. Tea is a natural diuretic which also helps with the "cleansing" aspect, but also gives you that boost of energy and curbs your appetite. This is not a lose weight fast guide, or secret of any kind but the perfect way to keep your body balanced without all the junk. What are your can't live without rituals? Comment below! |
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