My neighbors are lovely people. They grew this beautiful vegetable garden in their back yard and they had SO many tomatoes and peppers, they gave us their extras. This has resulted in a HUGE amount of FREE produce in our home - which is WONDERFUL.
However - I am a little overwhelmed and need to figure out what to DO with them all. I don't want all this delicious food to go to waste.
So, my friend Google lead me to a wonderful recipe online to help me use up my cherry tomatoes and peppers. This was simply delicious and super easy. It was also really colorful and I found myself incredibly drawn to eating more. It's also a lovely clean eating recipe.
INGREDIENTS:
Original recipe makes 6 servings
- 1 green bell pepper - halved
- 1 red bell pepper - halved
- 1 yellow bell pepper - halved
- 1 pint cherry tomatoes - halved
- 1/2 cup of chopped fresh basil
- 8 cloves of garlic - thinly sliced
- 1 teaspoon of salt
- 1/2 teaspoon freshly ground pepper
- 1 tablespoon herb vinegar (or balsamic vinegar) to taste
DIRECTIONS:
Preheat the oven to 400 degrees F (200 degrees C). Grease a 9x13 inch baking dish with olive oil flavored cooking spray.
Place the bell pepper halves open side up in the prepared baking dish. In a medium bowl, toss together the cherry tomatoes, basil and garlic. Fill each pepper half with a handful of this mixture. Season with salt and pepper. Cover the dish with aluminum foil.
Bake for 15 minutes in the preheated oven, then remove the aluminum foil, and continue baking for an additional 15 minutes. Remove from the oven, and sprinkle with herb vinegar. These are equally good served hot or cold.
A lot of
people ask "why" exercise? Why can't I just eat better and skip the
30 minutes a day? Here are the best reasons that I have found for regular exercise
and I can attest that it has made such difference in my life.
No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or
help maintain weight loss. When you engage in physical activity, you burn
calories. The more intense the activity, the more calories you burn. You don't
need to set aside large chunks of time for exercise to reap weight-loss
benefits. If you can't do an actual workout, get more active throughout the day
in simple ways — by taking the stairs instead of the elevator or revving up
your household chores.
No. 2: Exercise combats health conditions and
diseases
Worried about heart disease? Hoping to prevent
high blood pressure? No matter what your current weight, being active boosts
high-density lipoprotein (HDL), or "good," cholesterol and decreases
unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly,
which decreases your risk of cardiovascular diseases. In fact, regular physical
activity can help you prevent or manage a wide range of health problems and
concerns, including stroke, metabolic syndrome, type 2 diabetes, depression,
certain types of cancer, arthritis and falls.
No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some
steam after a stressful day? A workout at the gym or a brisk 30-minute walk can
help. Physical activity stimulates various brain chemicals that may leave you
feeling happier and more relaxed. You may also feel better about your
appearance and yourself when you exercise regularly, which can boost your
confidence and improve your self-esteem.
No. 4: Exercise boosts energy
Winded by grocery shopping or household chores?
Regular physical activity can improve your muscle strength and boost your
endurance. Exercise and physical activity deliver oxygen and nutrients to your
tissues and help your cardiovascular system work more efficiently. And when
your heart and lungs work more efficiently, you have more energy to go about
your daily chores.
No. 5: Improved Sleep
Do you struggle to fall asleep? Or to stay
asleep? Regular physical activity can help you fall asleep faster and deepen
your sleep. Just don't exercise too close to bedtime, or you may be too
energized to fall asleep as that definitely hinders my ability to sleep.
I love Mexican food! It is practically a "go-to" for Johnny and me one night per week. He loves to eat the actual crispy flour tortillas while I go for the lettuce wrap. So this is a win-win recipe! I hope you enjoy this as much as I do. Super easy to make and fast!
Clean Eating Tacos!
4 servings
1 TBSP chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne pepper
1/2 tsp dried oregano
1 tsp paprika
2 tsp ground cumin
1 tsp Himalayan pink salt
1/2 tsp brown sugar
1 tsp corn starch
1 lb ground Turkey
Lettuce leaves
Salsa (optional)
Low fat sour cream (optional)
Low fat cheddar cheese (optional)
Brown Turkey in skillet. Add 2/3 cup water- add more as
needed by the tbsp
Add spice mixture (about 3 TBSP of mixture per pound) and
let thicken into meat.
Serve the meat wrapped up in large lettuce leaf topped with
desired optional toppings.
Let's face it, when it comes to women and their "moon cycles", we really need a "go to" sweet - i.e. chocolate. And I don't know about you, but when I am eating clean and this time of the month swings around, my cravings for sweets and salty foods are heightened even more!
But, there is hope ladies!
I just found this great recipe with the 21 Day Fix. I made Banana Oatmeal Cookies last night (you can have 2 of them and they count towards one of your yellow containers). I was super impressed by how yummy they were without chocolate, but with raisins! Although, you probably could put chocolate chips in this recipe too - but that may alter how many you have in a serving. The thing I like most, is that this recipe is a SUPER clean treat. There is loads of cinnamon in them, which is a spice that is incredibly good for you and actually helps you in your efforts for weight loss (click here to read more).
Needless to say, if you're looking for a healthy sweet, try these and if you make any variations, do share! I'd love more ideas.
BANANA OATMEAL COOKIES
(Makes 8 servings, 2 cookies each)
Non-stick Cooking Spray
1 cup old-fashioned rolled oats
2 tsp. ground cinnamon
1/4 tsp. sea salt
2 ripe medium bananas, mashed
1/4 cup golden raisins
1/4 cup chopped raw walnuts
DIRECTIONS:
1. Preheat oven to 350 degrees F.
2. Lightly coat baking sheet with spray. Set aside.
3. Combine oats, cinnamon, and salt in a medium bowl; mix well.
4. Add bananas, raisins, and walnuts; mix well.
5. Drop by heaping Tbsp. onto prepared baking sheet; flatten cookies with a spatula.
6. Bake for 14 to 15 minutes or until firm.
I had an interesting conversation with my Mom the other day about this very question. It’s a debate where I've heard both sides of the story: Is it better or worse to work out on an empty stomach?
I think I have found the final answer.
Well, not the final answer. Different people work out best under different circumstances, and deciding whether someone should eat before training can be like telling them what time of day to work out or which diet they should follow—it largely depends on what works best for the individual. But it is time to dismantle some old myths.
According to my findings and contrary to popular belief, fasting before a workout can actually be beneficial to your health and losing weight! Check it out.
movie isn’t convincing enough, consider this: An empty stomach triggers a cascade of hormonal changes throughout the body that are surprisingly conducive to both building muscle and burning fat.
The fasted state produces two significant effects: 1. Improved insulin sensitivity. Put very simply, the body releases insulin (a hormone) when we eat to help us absorb the nutrients from our food. The hormone then takes the sugars out of our bloodstream and directs them to the liver, muscles, and fat cells to be used as energy later on. The trouble is that eating too much and too often can make us more resistant to insulin’s effects, and while poor insulin sensitivity ups the risk of heart disease and cancer, it also makes it harder to lose body fat. Eating less frequently (i.e. fasting more regularly) is one way to help remedy the issue, that makes it easier to lose fat, improves blood flow to muscles, and even curbs the impact of an unhealthy diet.
because it results in the body releasing insulin less often, so we become more sensitive to it—and
2. The second reason a good old-fashioned fast can promote muscle gain and fat loss comes down to growth hormone (GH), a magical elixir of a hormone that helps the body make new muscle tissue, burn fat, and improve bone quality, physical function, and longevity. Along with regular weight training and proper sleep, fasting is one of the best ways to increase the body’s GH: One study showed that 24 hours without food increases the male body’s GH production by 2,000 percent (!!!), and 1,300 percent in women. The effect ends when the fast does, which is a compelling reason to fast regularly in order to keep muscle-friendly hormones at their highest levels.
We can’t speak of muscle-friendly hormones without bringing up testosterone. Testosterone helps increase muscle mass and reduce body fat while also improving energy levels, boosting libido, and even combating depression and heart problems—in both men and women. Fasting alone may not have any effect on testosterone, but there is a surprisingly simple way to produce large amounts of both “T” and growth hormone at the same time, creating an optimal environment for building muscle and torching fat: Exercising while fasted.
The Fast Way to Improve Performance
Exercise, especially intense exercise that uses a lot of muscles (think compound movements like deadlifts and squats) causes a big surge in testosterone—which is why it can make good sense to combine exercise and fasting. Many studies have found that training in a fasted state is a terrific way to build lean mass and boost insulin sensitivity, not just because of the nifty hormonal responses, but also because it makes the body absorb the post-workout meal more efficiently.
In short, fasted training helps to ensure that carbs, protein, and fats go to the right places in the body and are stored only minimally as body fat. Exercising on an empty stomach has been shown to be especially great for fat loss, and it’s even been shown that people who train while fasted become progressively better at burning fat at higher levels of intensity (possibly because of an increase in fat-oxidizing enzymes).
Not interested in training like a bodybuilder? There are also potential benefits for endurance athletes, since fasted workouts can improve muscle glycogen storage efficiency (say that three times fast!). What that means, basically, is that running on empty can make the body better at using its energy stores. The occasional fasted training session can improve the quality of “fed” workouts (or races) later on.
In a nutshell: When the body learns to exert itself without any food, it gets better at performing when it does have fuel in the tank.
Now, we would be remiss if we didn’t acknowledge that some studies have shown impaired performance as a result of fasted exercise. That said, many of these studies are of Ramadan fasts, which don’t allow the consumption of fluids (which is not advisable when engaging in athletic activities). Still, the prevalence of people who do eat before exercise is pretty good evidence that exercising after eating can work. Heck, there are even studies showing that eating before exercise can lead to fewer calories consumed throughout the day. But that doesn’t discredit the evidence that fasted workouts, even if occasional, can reap a lot of benefits.
So You Want to Fast Before Exercise? Your Action Plan
I know what you’re thinking. “I can’t handle intense exercise without food in my belly!” Firstly, give yourself a little credit! You’re capable of more than you think with the right frame of mind. Secondly, there are several tips you can follow to help you out with this new approach to eating:
You can consume more than just water. Feel free to quell cravings and get an energy boost with black coffee, plain tea, Shakeology, or any kind of drink or supplement that’s virtually calorie-free.
Break your fast whenever you'd like. A lotofpeople like their first meal right after exercising, since the fast improves the absorption of the post-workout meal, but it’s actually no big deal if the fast lasts for a while longer. Even if you exercise in the morning and don’t eat until the evening, the wave of growth hormone you’ll be riding all day should prevent any muscle loss. However you decide to approach this, your body’s got you covered.
Eat as many meals as you'd like. Note: We didn't say as many calories as you like. But it’s not necessary to eat many meals throughout the day. Despite some long-held myths that the body can only absorb a certain amount of protein at a time, we're completely capable of digesting the day's intake in one big meal (of course, this doesn’t mean that you need to!). Studies have shown that doing so results in no strength or muscle loss, and some have even shown that concentrating food intake into one or two meals each day can be a better way to build lean muscle mass. A lot of protein just takes longer to digest and be utilized, but it still gets digested. Even after eating a normal-sized meal, amino acids are still being released into the bloodstream and absorbed into the muscles five hours after eating. So play around with the feeding times and styles that work best for you.
The short of it: Metabolism and the digestive system are simply not as temperamental as some might believe.
The Takeaway
Eating is perhaps the most ingrained habit we have, and humans are well and truly creatures of habit. Disrupting that habit by skipping a meal or two can be profoundly difficult for some people (particularly those who have wrestled with disordered eating). It’s true that intermittent fasting takes some getting used to as the body learns not to expect food so frequently. That discomfort usually does pass, but if fasting just isn’t for you, then there’s no need to keep it up—just don’t be afraid to try it out. It is just one approach to health and fitness, and certainly not the only one that can get you results.
But myths and misconceptions do need to be dispelled, and this blog entry is here to say this: In general, there is no need to eat before exercise. If you feel better when you do, then by all means, keep it up! However if choking down a pre-workout banana or bowl of oatmeal is a dreary chore that you only do because it’s supposed to help you avoid muscle loss/fat gain/growing antlers, then it’s time to relax. You’re completely free to eat whenever you want. Just listen to your body—it’s got you taken care of.
Happy STATurday! This week has been great! I managed to complete my 3rd week of P90x3 and next week (week 4) starts the transition period into Block 2. Here is a break-down of the Classic P90x3 schedule that I'm doing.
This leads me to a question:
Do those of you that go on vacation still keep up with your workouts? Or do you take the time to rest, relax, and enjoy your time away from the routine? I feel like I want to do a mix of both! haha!
So the good news is I have STOPPED gaining; that 1 pound I gained last week from muscle, is completely GONE this week. I am actually back down to 152 pounds (WOOT, WOOT!). This is a big indicator to me that I LOST 1 pound of body fat. I am also noticing that my stomach has gone down a LOT.
The cool thing about this workout is that you not only SEE the change in your body, but you start to FEEL the changes in your body. When I am activating my core in these workouts, I can actually feel those new muscles WORKING and I'm visually SEEING the results from the abs that are forming!
I look forward to seeing my results at the end of Week 4!
P90x3 Stories
I wanted to share some great transformational stories with you from other P90x3 and Shakeology users - check it out!
Upcoming Challenge Groups & Nutrition Programs
Be sure to check out my upcoming challenges for this year on my Challenge Group page. Starting April 14th, I will be trying the 21 Day Fix program and am looking for 5 people to be part of my Challenge Test Group and being part of this journey with me!
If you have never read the book "The Alchemist" or any of the other great books written by Paulo Cohelo, you really need to. They are easy reads and leave your soul with a message about life and leave you feeling inspired. Some of my favorite motivational and inspiring quotes from his books are below. Enjoy!
Today was an amazing day of yoga teacher training, so I am posting this up a little late - BUT - I have great news! This STATurday, I am down another 1% in body fat, another 1 around the waist, and another 1 inch in the thighs - what a great start!
One thing I WILL say though is don't expect to lose a ton of weight the first few weeks of this program - as you are lifting weights and really getting your body ready for the next phase. I can tell that even though I am getting toned up and losing inches, I did gain 1 pound this week, which I am sure is muscle, considering all of my other stats went down. This is why it is SO IMPORTANT to NOT ONLY measure your success on the scale but in other ways as well - such as taking measurements and photos. It is a motivator to KEEP going and also a great way to look back and see HOW FAR you've come.
Check out my new stats and photos!!!
BUT, you know what the BEST part of it is?!?! I AM GETTING ABS!! I can't believe I had those underneath all that... well... ya know...FAT!!! I am so excited - this is all happening to me just in time for SWIMSUIT Season! WAHOO!!!!
So, back to the program...
I have really enjoyed my experience with P90x3 and drinking Shakeology over the course of these last 12 days and I look forward to seeing my 30 days results! I am so thankful for all of the encouragement that I have received from my friends and family.
I am also leading a 60 Day Accountability Group & Nutrition Challenge and the ladies in that group are UNBELIEVABLE! They truly inspire me to keep doing what I'm doing. It is so great to know that you're not alone in the journey and learn something from everyone who is going through it all with you too!
If you're interested in being part of my 21 Day Fix Test Group starting April 14th - please let me know - send me an e-mail at coachmelissamckim@gmail.com and I'll be sure to send you more details.
Clean eating has completely transformed my life and really the only thing you need to get to understand the lifestyle is to focus on only shopping the outside parameter of the grocery store!
When you start grocery shopping this way and living this way, you own your health. Your body will drop any excess weight, the goal becomes to be healthy, rather than focused on being thin. You nourish your body with nutrition everyday. Proper nutrition is the key.
One way to get nutrition everyday at an instant cellular level is to drink a pure fruit or vegetable juice. If you don't have one yet, you should grab a Nutriblast! I use mine every day and incorporate fresh spinach and berries into my Shakeology mix. Shakeology already includes 70+ super foods my body needs to get through the day and I've already personally seen numerous changes from the way I look on the outside, to the way I feel on the inside. My skin is clear ( no break-outs!) and my digestive system is working properly. If you want more information, take a look at my website dedicated to everything Shakeology for further information.
The 2nd way is to eat more raw whole foods in their natural state. Eat less processed foods and cut out junk foods. The goal is to get nutrition at every meal and drink.
Cravings, addictions, disorders, diseases, viruses, cancer and other illnesses all get improved, if not entirely healed when we get high doses of nutrition. It's pure science and has been proven over and over again that proper nutrition creates a healthy body, and genetically engineered foods including chemicals and preservatives, can cause all types of health issues - that we rather not experience.
Health is bliss.
Invest your money in taking care of you and your families. Purchase fresh produce from farmers markets, or grow your own, or support organic stores. Buy organic foods that give you energy and health. Invest in things that make you feel good - and whole!
With people living a natural and clean eating lifestyle, so many people achieve better health overall. Many lose excess weight, heal acne, psoriasis and other skin issues, treat depression, anxiety - the list goes on!
Living this way strengthens your immune system and helps heal you from the inside out. Why? It is so so so simple, because of nutrition.
If you want to maintain your health and prevent it from hitting rock bottom with sickness or disease, then this lifestyle is for you!
I believe everyone should achieve great health. Nutrition is our access to achieving the kind of healthy bodies we all want.
“I Don’t Have Time” is a Big Fat Lie I know we’ve all said
it before. We say “I don’t have time” when life gets busy or when we don’t want
to feel guilty about skipping something:
üIf we don’t have enough time to work out, it’s
easier for us to be okay with wheezing after a flight of stairs.
üIf we don’t have enough time to prepare healthy
meals, it’s easier to accept our next unhealthy meal through a drive-thru
window.
üIf we don’t have enough time to clean the house,
it’s easier to accept living in filth.
üIf we don’t have time to apply for new jobs and
make new connections, it’s easier to accept staying in a dead-end job.
It’s not that we don’t have time… It’s that it’s not a
priority… Starting today, you are no longer allowed to utter the words: “I
don’t have time”…Instead, you will say, “It’s not a priority.”… Watch how
quickly your perspective shifts when looking at life’s challenges this way:
ü“I’d love to work out, I just don’t have time”
becomes “exercising isn’t a priority.”
ü“I’d love to eat healthier, but I don’t have
time to cook” becomes “eating healthy isn’t a priority.”
ü“I don’t have time to travel” becomes “traveling
isn’t a priority.“
Suddenly, the excuse of time becomes an incredibly weak
argument. Crap. Stings a bit, huh? The real truth… How you choose to spend your
time defines your priorities. I spent MANY years telling myself that I wanted
to lose weight, but I never seem to find the time. It wasn’t because I didn’t
have enough time, it’s because I never made it a priority! After lying to
myself for years, I finally started taking action.
Your priorities, whether you say so or not, are where you
choose to spend those hours. Make the most of them! It’s amazing how much time
you can find when you minimize the things that aren’t important to make room
for the things that are. Where are you spending your time? Just like keeping a
food journal can be eye-opening, try tracking your time over the next few days
in 30-minute blocks. How much time do you spend on the computer, watching TV,
etc.? I bet you’ll be surprised. I challenge you, starting today, to erase the
phrase “I don’t have time” from your vocabulary. Instead, say “it’s not a
priority.”
Planning to work out doesn’t count as a workout. Good
intentions don’t show up on your body. What I am trying to say is that you are
going to have to SHOW up every day and give it all you got. If you start
skipping workouts and hitting the drive thru the only person you are cheating
is YOU and that’s something I don’t want to see happen!
What I’m saying is the buck STOPS with you! You have to be
committed to making this change and it’s something you are going to have to
work on daily. You can’t expect to wake up overnight and have rock solid
willpower. Sticking to commitments comes from doing what you say you are going
to do over and over again. The more times you follow through on what you say
you are going to do, the more self-trust you build and the more discipline you
acquire.
I have officially completed the FOCUS T25 program and have achieved amazing results!
Check out my BEFORE & AFTER photos (I'm wearing the SAME clothes in both photos!!!) and STATS below:
As you can see, I have lost a total of 13 pounds since I started on this journey! The number 152 has not been seen for nearly 5 years and I am so thankful and happy right now. I have lost a total of 5.4 inches around my waist and down nearly 10% in body fat. Say WHAT?!?!
I am incredibly excited and happy with these results. It was a lot of work and there were many days where I wanted to quit, but because of the support I had with my challenge groups and the amazing program - I didn't give up. I didn't stop. I FINISHED and NAILED IT!
With the help of my Energy & Endurance Formula first thing in the morning, my amazing Chocolate Vegan Shakeology, Nutrition Plan (EATING CLEAN), and support from my Facebook challenge groups, friends and family - I was able to achieve these results! Being active, eating clean, and working out has now become a LIFESTYLE and I love being to help others on their own journey as well.
I am really excited to start another journey with P90X3 and seeing out that program pans out. My overall desired weight goal for 2014 is to be between 140-145 pounds. If I can get there, I will have reached my initial goal of losing 20 pounds. I am already over half way there and can't wait to continue on this journey.
Stay turned for my next journey story with P90X3 and Shakeology! Also, check out the next challenge groups I have coming up this year by visiting my Challenge Details & Registration page on my blog.
I hope that you can join me on the next journey and that I have inspired you to "JUST DO IT".
There's a good reason it's been around for thousands of years. Yoga trains all of the muscles in the body to work in harmony. This does not just include voluntary muscles (prime mover and stabilizer) but involuntary muscles (smooth and cardiac) as well, resulting in a workout that's more like a full-body tonic than a sweat or pump fest. A regular yoga practice almost ensures that you'll age gracefully and sleep incredibly well!
So what are you waiting for? Google "Yoga Studios in YOUR CITY" and get OUT there. Get HEALTHY! And know that the people that you will meet at yoga studios are lovely, inspiring and motivating.
GIVE IT YOUR ALL: Embrace your sore muscles! Know that every achy body part is becoming healthier and stronger. Don't forget to stretch your muscles to help recover and gain more flexibility.
I've heard people tell me all my life that exercise can make you a happier person. I never really believed them until I've been doing it consecutively 5 days a week since the first of this year. I've noticed that my stress levels and mood have vastly improved for myself. Additionally, I am not craving those sweets or comfort foods anymore. So, I thought would look into this a little further and see what those top reasons are for exercise making us so happy. Here is what I've found:
1. It releases happy chemicals into your brain. Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness.
Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.
The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.
2. It makes you less stressed out.
Not only will working out ease stress in the short term by helping you sweat out the day's worries, regular exercise will help you become less stressed out in the long term as well.
That’s because when you exercise, you’re actually subjecting yourself to a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes. When you subject yourself to the stress of exercise enough, your body will eventually get better at handling the rest of life's stressors.
And less stress equals a happier, healthier life.
3. It energizes you.
You no doubt have days when you just feel too tired to exercise, when working out is the last thing in the world you want to do.
But no matter how exhausted you are from a long day at work, taking care of your family or recovering from a busy weekend, do your best to muster up all the willpower you have and still work out, because more likely than not, you'll feel more energized after your workout than you did before it.
So the next time you force yourself to get off the couch and get into workout mode, you’ll most likely feel more energized throughout the rest of the day. And more energy equals greater happiness.
4. It boosts your confidence.
When you don't feel good about your body or how you look, it's all too easy to have low self-esteem. And that can have a negative effect on all areas of your life including your relationships, your career, and your goals and aspirations.
But when you start to exercise and see your body transform, that can quickly change. Because exercise will not only make you like how you look, it will also make you feel stronger, more independent, and more confident. There's nothing like a boost in confidence to increase overall happiness.
5. It eases anxiety.
If you suffer from anxiety, exercise may be a simple cure.
Because recent studies on the effects of exercise show that in people suffering from anxiety, the immediate mood boost from exercise is followed by longer-term relief, similar to that offered by
meditation and talk therapy.
So next time you’re feeling anxious, try a hard workout — you’ll feel happier for days on end.
6. It fights insomnia.
Trouble sleeping? Skip the sleeping pill and try exercising instead.
Staying active and exercising on a regular basis has been shown to improve sleeping problems of insomniacs and people with sleeping disorders. And not only can regular exercise significantly improve your sleep quality, it can also give you that pep that makes you want to get out of bed in the morning and do things.
And that equals greater happiness, every time.
Exercise, and be happy.
The next time you’re feeling down, stressed or anxious, get off the couch and get some exercise instead.
Because you'll not only feel more confident, energized, and calm — you’ll be a healthier and happier person for life.
Well folks - today marks the completion of my 9th week of T25 and drinking Shakeology. I am SUPER excited to say that I have lost a grand total of 11 pounds since I started this journey on December 31st.
Since last STATurday, I've lost a healthy 1 pound of additional weight. I am currently at 154 pounds and am so incredibly happy. I have not seen that number in nearly 5 years and it makes me really proud of myself.
Next STATurday, I will be posting my final measurements, weight, and before/after photo. Week 10 of T25 is the final week!!! I can't believe that this journey is nearly over. I am so thankful that I was introduced to such an amazing workout program and product.
I loved reading this post from Lindsay Mataway a few weeks ago, it is SO TRUE!!! Check it out:
*************
Look, I am no health nut, but I have made some changes in my life that now help me to lead a healthy LIFESTYLE and I make it a point to SHARE those things with others!
One thing I have learned is that MARKETING COMPANIES aren't stupid and they understand out WE, THE CONSUMER, work!!! They know that most people trying to be health conscious will flip over their product and take a quick glance at 3-4 things: calories, carbs, protein and of course... COST.
I am sure you've seen the advertisements on most products: LOW CAL, LOW-CARB, RICH in PROTEIN and LOW COST. They do whatever it takes to make their products sell so that YOU buy it. What that USUALLY means folks is that they have to ADD artificial sweeteners like SUCRALOSE for taste and that "SUGAR-FREE" label (which by the way has been PROVEN to make you gain weight by stimulating your appetite, increasing cravings and stimulating FAT storage) and/or SUBTRACT the actual NUTRITIONAL VALUE - just so that they can keep COSTS down and make a profit off of YOU.
But here is the kicker: your body NEEDS REAL NUTRIENTS - vitamins, minerals, amino acids, phytonutrients, etc - to function as the well-oiled machine it was designed to be. And while LOW-CAL make keep you SKINNY... it most definitely, alone, is not going to be what keeps you HEALTHY.
I am not just talking "healthy" as in you won't get Type 2 Diabetes or Cancer. I know that the girls in my demographic aren't all that worried about that right now. But let me ask you this:
- Do you wake up feeling RESTED?
- Do you have SUSTAINED ENERGY throughout the day WITHOUT coffee or Red Bull?
- Do you have a CLEAR FOCUS while at work?
- Are you constantly battling CRAVINGS?
- Do you tend to get SICK often?
- And are you REGULAR? (You know what I mean!)
ALL of these things are linked to your HEALTH and WELLBEING and the kinds of NUTRITIONAL choices you are making.
So yes - I believe in SHAKEOLOGY. I've been drinking it EVERY DAY for the last 2 months. And, YES, I'm aware there are lower cost, lower cal, lower carb options out there. But WHEN YOU KNOW BETTER, YOU DO BETTER!!!!
Dig a little deeper and I think you'll see that you ALWAYS get what you PAY for!
HEALTHY FOOD; HAPPY BODY!: That craving for a bag of Doritos can be satisfied with the click of a vending machine button. But, the feeling after eating them might not be worth it. Trade in that craving for a delicious fat-burning snack or workout session with your friend for more long-term and healthier results.
I just completed 8 weeks of FOCUS T25, drinking Shakeology, and sticking to the nutrition plan. I sort of want to cry right now because I have officially lost 10 pounds and am HALF WAY to my weight loss GOAL!
You have NO IDEA what this means to me. I have been working so hard to get here and it feels AMAZING to have achieved this goal. To have met this gives me even further motivation to continue on for the last two weeks of the FOCUS T25 program. It is truly an amazing work out program and you can't argue with 25 minutes a day for 5 days a week!
As you can see - my entire body has resulted in a HUGE change. I have lost 10 pounds off my body, which has resulted in also losing:
~ 4 inches off my WAIST! ~ 2 inches off my HIPS! ~ 2 inches off my CHEST! ~ 2 inches off my ARMS! ~ 5 inches off my THIGHS!
Resulting in a TOTAL INCHES LOSS OF: 15 INCHES OFF MY BODY!!!!! TOTAL FAT OFF MY BODY? 7%! THAT IS AMAZING!!!!
I love being a beach body coach, I love feeling healthy, I love being fit, I love having ENERGY, I love my Shakeology, I love my friends and family who have been supporting me through this journey, I love my CHALLENGE GROUPS and I LOVE YOU ALL FOR READING MY BLOG AND KEEPING ME MOTIVATED!!! I am just a BIG BALL of LOVE right now! I seriously can't wait to share my LAST photo of FOCUS T25 in 2 weeks! This means I need to start thinking about another beach body program to begin... any thoughts on the next one I should order?! I'm caught between getting P90X3 or TURBOFIRE!
COMMENT on this post or E-MAIL me directly at coachmelissamckim@gmail.com and let me know the program you think I should do NEXT! If you're also interested in being part of my Facebook Challenge Groups in the future, please don't hesitate to reach out!
YES! It is perfectly fine to have a CHEAT MEAL. If you are sticking to the rest of your diet plan throughout the week, there is nothing bad with cutting lose once or twice a week. In fact, the shift in calories actually can help you avoid plateaus. And let's face it - it also helps keep us SANE! Life is WAY TO SHORT not to eat the occasional chocolate cake and ice cream! :)
The Long Answer:
So, now I will explain WHY the occasional cheat meal is alright every now and again. As I mentioned before, it can help you in avoiding plateaus. It honestly can help you physically, mentally, and emotionally overcome diet challenges and stay on course!
So here is a basic rule that our body likes to operate under PHYSICALLY:
When you eat at a calorie deficit while working out regularly, your body doesn't get the memo that you could stop at any time. Instead, it assumes you're trudging across a hot desert, desperately looking for food and water in hopes of feeding your starving family... or you get where I'm going with this...
So, to deal with this stress, your body's metabolism will slow down causing it to hold onto its emergency food storage (your body fat) to survive. Many experts call this "starvation mode" and because you're not burning fat, it creates a weight loss plateau. "While the obvious solution is to increase your calories in general, cheat meals are also effective because they give your body a little "feast" break in the middle of the "famine" to convince it to keep burning those love handles away."(1)
In fact, many nutrition experts suggest mixing up your calorie intake every day (deficit and surplus) - so that you aren't eating the same amount all the time. You need to trick your body so that it continues to help you get rid of those love handles (!!).
Here is the MENTAL arena that cheat meals help you with...
If you haven't had the chance to read it - please do: Willpower: Rediscovering the Greatest Human Strength, written by Dr. Roy Baumeister and science writer John Tierney discuss the concept of "decision fatigue," the idea that willpower, just like our muscles, can give out after a while. "When asked whether making decisions would deplete their willpower and make them vulnerable to temptation, most people say no. They don't realize that decision fatigue helps explain why ordinary, sensible people get angry at their colleagues and family, splurge on clothes, buy junk food at the supermarket, and can't resist the car dealer's offer to rustproof their new sedan."
Why do I mention this reference? Well, think of your Cheat Meal in the same way you think of your Work-out Recovery Days. It allows you to relax and rejuvenate your willpower, minimizing the risk of you falling off the horse in the future.
Also, let's face it - cheat meals help RELIEVE ANXIETY, which assists the EMOTIONAL aspect of this brilliant concept.
I know you've been there - heck I've been there! Turning around your diet can be really challenging. When you eat clean, it can mean that you're steering clear of those comfort foods you've loved and craved your entire life. The foods that act as your security blanket, your comfort. Well - the fact that they are absolute crap and they were slowly killing you is besides the point....*cough, cough* Those foods help in giving you emotional strength! As long as you don't think it'll cause a relapse (SERIOUSLY), there's no reason to completely walk away from a cupcake on your birthday or a hot dog at the baseball game. When I go to Florida to visit my grandparents - I can't stay away from my Nana's home cooked Italian Pasta and Dordeegies (Italian cookies) - yum.
There is something to be said about having these cheat foods on those special occasions that help make life all that much more enjoyable - don't you think?
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My Resources: (1)-BB Newsletter Article: "Ask the Expert: Are Cheat Meals OK?" By: Denis Faye
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