I am what I eat.....

Coming off a great convo with a client this morning, I was prompted to write a post. This past weekend, I wrapped up a four-week nutrition program. The program developed by Dr. Ian Smith, is the Super Shread. Over the past few weeks I lost eight pounds, and although, I did not measure inches I can tell the difference in my clothing (mainly in the waist and thigh areas). Yes, ladies no more thunder thighs! While on this program, I also exercised 5-6 days each week. Completing a combination of activities: walking, running, weight training, biking, P90X3, using the elliptical. Physical activity has never been an issue of mine, it's the nutriton thing that has haulted me from returning from to my pre-pregnancy weight/ size. To back track just a bit.....I birthed two children within eightmonths that results in a 65 pound weight gain. When I went in for my last ob appointment days before having my youngest, I tipped the scales in the 190's. Currently, I'm 165. Hitting my target weight range (132-138) has been a struggle to say the least. I can think of a million and one excuses, but at the end of the day I no it all boils down to nutrition (or lack their off). As a fitness professional, I know more than some that you cannot out train a bad diet, but for the past 2. 5 years that hasn't been enough to curtail bad habits. Youth is no longer on myside (well not as much) I can longer eat like a college student nor can my waistline stand to "wining and dining" my husband and I did when we were dating. So, the Super Shred program works for me. It keeps me accountable. Taking it one day at a time, I am working on meal planning and meal prepping. After all, if I want life-long results and habits for me, and my family it starts in the kitchen. Fingers & toes crossed that I can continue to make progress in the right direction....after all I am what I eat (good or bad)

Super Shred

Happy Wellness Wednesday! Today is Week 2, Day 2 since I started the Super Shred: The Big Results Plan. For those that are unfamiliar with Super Shred, this program was created by Dr. Ian Smith. I first discovered Dr. Ian in the early 2000's on VH1's Celebrity Fit Club. Currently he is featured on the The Doctors daytime talk/ reality show.

Super Shred is a four week meal plan that focuses on meal spacing, snacking, meal replacement, diet confusion, and living an active lifestyle. I purchased the online ibook via the App Store for $9.99. The book contains instructions for the meal plan, over 50 receipts for meals, and snacks, and information regarding physical activity. Super Shred is the the follow-up to Dr. Ian's Shred plan, and average weight loss for participants following the program is 20 pounds in 4 weeks. 

After losing 35 pounds of my baby weight, I've struggled to lost the remaining 30 pounds, and am looking to the program to better improve my eating habits. My weight loss goal is 30 pounds by my 30th birthday (November 1). Based on what I know professionally, and through reading the book, I am not expecting to lose the 20 pounds in 4 weeks since I have a smaller (compared to others) amount of weight to lose. I do however desire to lose 1-1.5 pounds each week.

First Week: 

The first week was an introduction to the program. Meals were spaced 3-4 hours apart, and snacks were 90 minutes apart. With a few exceptions, I followed the daily meal plan to a t. I began the week with shopping for the items the book said I would need for my meals the first week. I also stuck with the exercise regimen which included a minimum of three 40-minute cardio sessions.

The hardest day of the week 1, was day 4. Day 4 was "shredder day" also known by many as liquid meal day. It was hard not consuming solids mentally, but i prepared everything as outlined in the book.

Aside from the two 150-calories or less snacks, I had a protein shake, soup, and fresh juice for the day.

My total weight loss was only a 1/2 pound. Once again I did great during the week, then jumped ship on Saturday when my family went out to dinner.

Week 2: 

Right now I'm on the "accelerate" week. Timing and spacing of the meals this week are different that week 1. Below is the suggested timeline (you can alter the times)

• 7:30 a.m. wake-up
• 8:30 a.m. meal 1
• 10:00 a.m. snack 1
• 12:30 p.m. meal 2
• 5:00 p.m. meal 3
• 8:00 p.m. snack 2

Meal/ snack options vary day-to-day, but the aforementioned timing remains the same. As with the first week, a weekly grocery list was provided. You can only weigh yourself once a week (which I do anyway). One cup of water must be drunk before each meal/ snack, and program provides other tips such as meal substitutes and again regular physical activity. 

I'm hoping for better results than last week, but I know the ball is in my court. Anyone else like to share their review of Super Shred or any of Dr. Ian's programs? 

Smoothie Switch-up!

AFollowing this morning P90x3 workout, I decided to switch up my daily smoothie. Instead of my traditional ingredients (refer to my Vi-Shape vs Shakeology post) I added 1 cup of Tropicana No Pulp Orange Juice, 3 frozen strawberries, 1/2 frozen peach slices, and 2 scoops of Vi-shape. I blended everything together in my handy dandy $20 Oster blender. Taste was great! In fact, tasted a lot like an Orange Creamsicle. I also logged everything into MyFitnessPal and it came in under 300 calories.

Meatless Monday

For tonight's dinner, I whipped a healthy, nutritious Meatless Monday meal. I normally wouldn't post anything about my eating, but this one is definitely worth blogging about. So the menu consisted of homemade salmon cakes, french style green beans, and sweet potatoes. All of which was washed down with a refreshing bottle of Deer Park water.

 I really had no intentions of preparing this Meatless Monday meal. It sort of all just came together. I had a little less than a hour to decide on dinner before picking up the kids from preschool. Mind you I was tired, and knew my husband would be calling any moment asking what's for dinner. Usually days like this, I would just sit around, and wait for him to come home. By that time, I am no longer in the mood to cook and that means carry-out. I'm really working hard to clean-up my eating, so I very proud of myself for just using whatever ingredients I had in my kitchen, and whipping up something delicious.

I'm really bad with recipes, but here's a summary of how the meals was prepared. For the salon cakes, I started with two can of salmon. I caught them on sale last week 2 for $5.00. 

After opening and draining the can, I added a relish, mayo, and salmon cake seasoning. I made the cakes by hand, and they were prepared with over medium heat on the stove. 

The green beans were not the most healthiest version, but still beats dining out. For them I used one can of Del Monte French Style Green Beans. While I cooked the green beans and salmon cakes on the stove, the sweet potatoes baked in the oven. 

Not pictured above but just to add a little flavor, I added vanilla extract, cinnamon, nutmeg, and light brown sugar to the sweet potatoes.

Well there you have it! A successful Meatless Monday…..here's to hoping I can maintain eating mostly clean for the remainder of the week.

Wellness Wednesday: 80/20 Rule?

Welp its hump day, and time for my weekly Wellness Wednesday. I've beeen brainstorming since yesterday about what I was going to write about, and really still do not know. Let me apologize in advance if this post makes absolutely no sense. I'm just going to vent a little, and share what's on my mind. Inspired by a friend's facebook post, along with the recent Dr. Oz debale really has this mind of mine ticking. As we all know there is a ton of information out there regarding weight loss. Most of which is myths, and people just simply putting it out there because of monetary gains. Sad, right? As a health/fitness professional is upsetting,and often times makes my job diffiult because everyone wants that "quick fix." These potions, pills, and creams make claims that are nine out of ten times just down right WRONG! No one wants to work hard anymore, yet everyone wants results yesterday. In the latest "claim to fitness shame" scam reknown Dr. Oz has admitted publicly that many of the products he advertisies do not have any proven scitentific backing. Translation this man has been marketing products that he knew would not help people, all for money. I don't want to spend a whole lot of time discussing him, but goole it and do your own research. This is one of many example of why I follow and educate my clients on the 80/20 rule. What do I mean? 80% of the time focus on the good, 20% of the time focus on the not so good. For me that mean, most days of the week I workout, eat healthy, get a good night's rest and on occassions I'll indulge in some not so healthy behaviors. I think those who say I'm giving up this or cutting that are only setting themselves up for failure. Why limit or restrict ourselves? If I want a hamburger, I'm going to have a hamburger. That doesn't mean I'm driving thru every fast food franchise seven days a week. If I'm having a bad day and don't feel like working out, I don't work out. One bad meal or skipped workout will not ultimately make or break my progress; however, four or five will do. The 80/20 rule is all about moderation and living life to the fullest. If you've visited my page before, you know I'm a wife, mother, and personal trainer. I'm also 20 pounds overweight, but I don't make any excuses. The weight that I haven't loss yet isn't a result of two pregnancies in eighteen months, but it is a result of overeating and lack of physical activity. With the 80/20 rule, I'm probably more healthier now than I was five years ago wearing a size 0. Yes, I was active but I ate like crap. Instead of spending my time and money purchasing these products that claim you'll drop 25 pounds in 25 days, I spend my time and money purchasing real food. I'm making progress, not striving for perfection. What are your thoughts on the 80/20 rule?

10 Tips for a Happy, Healthy Memorial Day

For many of us, Memorial Day sparks the unofficial start of summer. You’ve weeded your garden, brought out the patio furniture, and rinsed off the deck so before you’re dressed in your best red, white & blue, here are some must have tips for having a happy, healthy Memorial Day just for you!

1. Beat the Heat: Meteorologists are forecasting temps in 80’s with plenty of sunshine in the area, so don’t forget you sunscreen. For added protection, use something with a SPF of at least 30, dress in light, cool colors, throw on a hat or visor, and don’t forget your shades.

2. Portion Control: Let’s be honest who can resist a summer bbq, I sure cannot. Go ahead enjoy yourself, but watch your portions. So you don’t overindulge too much, take a look at everything that’s on the menu or table beforehand. Once you have scoped out the most appetizing dishes, use a smaller plate and take a small spoonful of everything.

3. Keep it Moving: Time and time again, we complain about how this new generation knows nothing about the “great outdoors.” Use this weekend to have some old fashioned fun, and keep everyone moving. Great ideas are volleyball, badminton, or a family walk. If you family is anything like mine, we’re quite competitive. So there’s nothing like a fun game of horse in the driveway, heading to the park for a softball game, or my uncle’s obstacle course where everything from water balloon fights, egg toss, and hopstoch is included.

4. Sip Cautiously: Lemonade, Sangria, soft drinks oh my! Whether you’re enjoying your favorite adult beverage, or keeping it simple with freshly squeezed lemonade don’t forget the H20. It maybe tough to get in your usual 8-10 glasses of water, but that is not an excuse to skip it all together. Make your first beverage choice an iced cold bottle of water. Then continue to sip slowly throughout the day. You’ll stay hydrated and full!

5. Lean & Green: Whether you’re hosting or attending, think lean & green when deciding what to eat. My go to lean meats are always grilled chicken breasts and shrimp. Also to try incorporate something green into every recipe. Adorn burgers with nice crisp lettuce; try a summer chilled string bean salad, add green peppers and broccoli into your pasta salad.

6. Nature’s Skittles: One of my all-time favorite summer recipes is a fresh fruit salad. There’ so many delicious options this time of year. Hit up your local farmer’s market (or grocery store) choose a variety of flavors and colors, and ta-da! It’s usually always a hit for kids and grown-ups a like.

7. Dance Like No One’s Watching: We’ve heard the saying once or twice before, and it’s a great way to set the tone for your gathering, and burn some calories. Crank up the jams and get moving with your guests. Just think of it a large Zumba-thon to your favorite tunes.

8. A Bug’s Life: Pesky mosquitoes can certainly ruin any event. Stay ahead of the game, and be prepared with a natural repellant. Spray on a diluted liquid garlic concentrate or apply vinegar or soybean oil onto your skin to prevent the bugs from biting. There is also a new OFF! Spray that is made naturally with plant-based solutions.

9. Pack Wise: Hitting the road? Pack a small cooler with cold water, fruit, vegetables, and maybe even lean turkey sandwiches. It’s easy on your pockets, and beats the urge of going to a drive-thru or a convenience store.

10. Hostess with the Mostest: Sure hosting can sometime be a pain, but if you’re looking to adopt a healthier lifestyle it may actually work in your favor. Since you can control the menu, you have more insight on what to serve you and your guests. Swap veggies and hummus for chips & dips, turkey, chicken, or salmon patties instead of beef burgers, and don’t forget to grilled up some fresh veggies and even fruit! If you're keen on the whole red, white & blue theme, I love the idea of strawberry, banana, & blueberry fruit skewers.

Best of Health,

LaToya