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Advice Column Health & Fitness Lifestyle

Fitness Journey ~ Tracking your Food

January 17, 2018

I am sure that many of you on your fitness journey get some crazy comments or questions. I frequently get.. “Why track your food?; that seems too much work. Plus, live a little, would ya? Like a hamburger is going to hurt you!

So, I pose questions to those individuals. Do you watch your bank accounts, your 401K, your IRA, your expenses or taxes deductions? Do you know what is being taken out your paychecks each pay period or with your investments?

Well, I consider myself an investment. Tracking my numbers allows me to have profits (muscle gain, fat loss, increase stamina, restful night sleep) and manage my losses (fat gain, muscle loss, fatigue or other medical issues). Fine tuning my food intake, understanding which food fuels me better and creating fitness challenges is like smart money management that yields a big return and enables you to pursue the retirement of your dreams.

Marcus Lemonis of the Profit believes in the three Ps; People, Process, and Product. I surround myself with like minded people that inspire me to keep my dream alive without judgment or criticism. The process is the hard work (watching your macros and working out) and the product is my health, my stamina, and how I feel in my mind, body and spirit.

Here is a few quotes from Marcus that I have on my vision board to remind me to keep going and trust the process.

“If you don’t know your numbers, you don’t know your business.”

“If you’re not evolving, you’re dying.”

“At the end of the day, numbers don’t lie.”

“Performance is the best way to shut people up.”

If you are interested in how to start tracking your food, there are many food count apps that will help you. I use My FitnessPal.com, Carlorieking.com and all can be easily found on the internet or in your Apps locator on your phone or Ipad.

Want to find someone to help you understand and guide you through that process? There are many registered dietitians and nutritionists ready to help. I work with my personal trainer, Kandace Platts, who offers nutrition consulting through Diet Doc. Right now, I have challenged myself with Diet Doc’s 3 month program. I am learning quite a bit about planning my meals and knowing my numbers. To find out more about her services, you can connect with her through her website, http://thedietdochaverhill.com.

Note: I do not get any kick backs for my mentioning my trainer or the Diet Doc system. This is merely based on my experience.

Thank you for reading. Let me know how you feel about tracking your food or how your fitness journey is going! Comment below or send me an email. I would love to hear from ya.

 

 

 

 

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Health & Fitness Lifestyle

Fitness Journey – Making Time

August 31, 2017

I hear a lot of people ask me this question, “Where do you find the time?”

Well, being a stay at home chihuahua mom and blogger, my schedule is very flexible. However, without judgement, I am curious if “no time” is an excuse for some negative experience, lack of motivation, poor body image or for me at times, fear of injury or being “watched” at the gym. I have always believed that if you truly want something; you would fight for it. You make the time and commitment.

Here are a few of my ways that I inspire myself to make fitness a part of my day, everyday.

  1. Plan, Plan and Plan Some More – I write out my schedule for the week. With technology today, I can set reminders on my Iphone and computer.
  2. Find a Partner/Friend – Although at times, I do like training by myself. Sometimes I need a buddy to inspire me to keep going and attain those goals. Cheerleaders are a must so grab a friend and take a fitness class, Zumba, run or weigh train together.
  3. Music – I have created a kick ass playlist to fight through a workout. Pandora and other phone applications have amazing stations to choose from as well. So, create that list to inspire you to cruise through that workout. You would be glad you did!
  4. Home Gym – I have created a small in-expensive gym with free weights, mats and DVDs. If a hiccup is thrown in my schedule and can’t hit the gym, I know that I can walk downstairs to my basement and get some type of work out in. Also, if you can’t afford a gym membership, this is a great alternative as well. It allows you to have a private area where you can move at your own pace and not feel pressured by others or causing yourself any injury.

Exercise is important on so many levels. Please take time out for yourself and improve your health; even if it is one step at a time. Do you have a tip on how to stick to a fitness schedule?  Please email me or comment below.  I would love to hear from ya.

 

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Health & Fitness Lifestyle

Fitness Journey – Before & After

May 30, 2017

Wow… While looking at this picture, I smile because I fought for every ounce of muscle on my body. It is hard for me to gain weight. I was just 92 lbs in the “before” picture and 105 lbs in the “after” picture. You are not going to believe this, but I am 112 lbs today!

Through this process, I learned how to gain healthy weight by doing it the correct way and all the while, having a balanced life with some fun food too.  I will be the first to tell you that it was NOT easy at all. It takes a lot of planning and commitment.

With all the so-called diets or food plans out there, I didn’t fit into any of those programs. I worked with my trainer to find the foods that worked best for my body and slowly incorporated them into my food plan. I tracked my food and slowly increased my intake of those key foods in a healthy way to work with my metabolism. Everyone’s metabolism is different, so it is best to find a trainer or nutritionist that is willing to understand your body and focus on your goals.

Remember you can’t out train a bad diet. For me, good nutrition and weight lifting is the key to being successful in gaining weight the correct way and building my fit body. I have tons of goals for this coming year. I am really excited to share my journey with you.

What are your fitness goals?  Have you accomplished something outside your comfort zone? I would love to hear from ya.

 

 

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Health & Fitness Lifestyle

Fitness Journey – Beautiflexx

May 18, 2017

My fitness journey has turned into a lifestyle change. Although I haven’t signed up for another competition, I still work out 6 days a week, prep meals and surround myself with positive people.

See, I have some friends that do cross fit, cross country running, yoga, Pilates or don’t work out at all. Love, kindness and support is their commonality. Truly that is all we need, right? True. However, finding online fitness communities provides support, (for me) motivation and accountability (Amen).

One community that I just absolutely love and I mean love is Beautiflexx. Trust me, I have been on many closed fitness groups. This page was created to inspire people to love their bodies and promote fitness but what’s even better, they give back to their community by supporting our veterans.

For many of us, we don’t have access to a gym or local support groups. This closed online community is a place where members can meet daily to encourage and lift each other up. There isn’t a day that goes by that you don’t see members sharing workouts, nutritional recipes, inspirational post, progress pictures and tidbits of their lives. I have personally made some wonderful connections with people that inspire me each and every day.

JFYI, as a member, there are some rules that are strictly enforced. No body shaming at all. No underwear pictures that show your nooks and grannies or party bits. I can’t believe that I have to type that. Lastly, no selling of products or services.

So, if you are interested in finding out more information about Beautiflexx, you can find them on Facebook, Instagram, Youtube and Twitter!

“INSPIRE. MOTIVATE. REPEAT.”

http://www.Beautiflexx.com

 Youtube: Beautiflexx Channel

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Food & Drinks Health & Fitness

Fitness Journey – Food Prep

May 8, 2017

During my fitness journey, I learned that food prep is a must. So when Sunday rolls around, my husband and I plan out what we are going to eat for the week. You are probably thinking that you don’t have time for all that jazz. Well, the benefits are huge and here’s why.

Saves you ton of CASH. When your refrigerator is stocked with delicious healthy and prepared options, you are less likely to go out to grab fast food or to a restaurant. If you eat out every day of the week at a cost of $20 or $50 (couple), that is a whole lot of money that could be put towards a rainy day, house or other big adventure.

Saves you TIME! When food is already prepped, you don’t have to waste time thinking of what you are going to eat, you can stay on track with your macros and the best part, you have more time to hit the gym or spend time with family.

Saves you from CHEATING!  Y’all… You know that this is the truth! If it ain’t in your house, you can’t eat it. I can’t have certain foods in my house. The foods that are my downfalls are certain cereals, potato bread, Girl Scout cookies and Reese peanut butter cups. They are not allowed in my house, period.

Keeps you on TRACK. You already invested so much time at the gym, money for a personal trainer, equipment and stylish clothes to have it all undone because of a bad diet. Every trainer will tell you the same thing. You can’t out train a bad diet. If you are worried about eating the same thing over and over again, Pinterest has amazing clean food recipes.

Well, you are probably wondering what is on my food list. During my prep for competitions, it is really strict with chicken, brown rice, quinoa, sweet potato, green beans and broccoli all the time. I have food sensitivities and straight up allergies to certain foods, so this is my food list at the moment.

Meat/Fish/Eggs

Chicken Breast

Turkey Breast

Tuna

White Fish

Salmon

Eggs (whole and whites)

Carbohydrates

Sweet Potatoes

Brown Rice

Quinoa

Oats

Rice Cakes

Ezekiel Muffins – Cinnamon Raisin

Fats

Avocado

Barney’s Almond Butter

Vegetables

Spinach

Asparagus (Love them)

Cucumber

Broccoli

Green beans

Zucchini

Fruits

Apples

Blueberries

Trust me, I do eat other types of food, but I track everything that I eat to ensure that I fuel my body with the right amount of protein, fats and carbs to either maintain my weight, build more muscle or lean out for a competition. All of this is done carefully so no harm is done to my body or my metabolism.

Just note, clean eating doesn’t have to be hard and it all starts with one small step forward.

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Health & Fitness Lifestyle

My Fitness Journey: My Personal Trainer

March 21, 2017

When researching personal trainers, I wanted somebody that embodied all aspects of fitness and led by example. I was driving home from work one day and saw a personal trainer sign, Kandace P. Fit Studio. I immediately googled and checked out her Facebook business page.

What did I learn about Kandace?

  • Certified Personal Trainer and Nutritional Specialist through NASM
  • Specializes in personal training and small group classes
  • IFPA Pro Figure and Bodybuilding competitor
  • Qualified Judge for the OCB/IFPA organization
  • Urologist Nurse for over 17 years

On June 29, 2014, I requested more information via email.  She was prompt with her response and outlined her rates and packages. On July 9th, I went for my free consultation.

Her smile and enthusiasm was infectious. Literally, I was in awe of all the information given, her eagerness to know why I was there and what her thoughts were on how we, as a team, could accomplish my goals.

From 2014 to today, Kandace has done the following for me:

  1. Creates workouts to help me accomplish my goals while focusing on my weaknesses and fine tuning my strengths;
  2. Helps me understand that nutrition is the key to my fitness success;
  3. Focuses on my form to ensure proper muscle development and to ensure my safety during each exercise;
  4. Listens and is always there for me when I have any questions or concerns;
  5. Reminds me to breathe and that Rome wasn’t built in a day; and
  6. Always prompt, professional, and flexible with her schedule when life throws me a curve ball.

If you are interested in learning more about Kandace and how she can help you with your fitness goals, please see her contact information below:

Kandace Platts

Kandace P. Fit Studio and The Diet Doc Haverhill

145 South Main Street

Haverhill, MA 01830

978-314-7743

www.thedietdoc.com/locations/Haverhill

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Health & Fitness

My Fitness Journey: My Beginning

March 15, 2017

At 40 years of age, I wasn’t really happy with myself. Yes, I was skinny, but not healthy at all. I knew that I wanted to change something about myself but I had no idea where to start. One day, a friend of my husbands asked me to come hang out at the barn and ride her sweet girl, Dixie. It had been a very long time since I had ridden a horse, so I was a bit nervous.

In awe, I stared at this beautiful, spirited mare. My friend reinstated some ground rules of her baby girl and reminded me to be confident, sit back and just relax. I was in heaven. The smell of the horses and the outdoors was exactly what I needed. After that brief ride, my legs, back and core was so sore. The muscles that I used to ride a horse was unbelievable.

During the next year, I leased a horse and rode every day that I could. I began to get stronger, leaner and didn’t huff and puff up a flight of stairs anymore. It wasn’t too long before I bought my own horse and began training with a wonderful horse trainer that focused on riding smarter, safer and truly connecting with your horse.

Riding did take a toll on my hips but that didn’t stop me from riding. I reached out to my healthcare providers and my chiropractor. They educated me on how exercise would improve those muscles around my hips.

Nervous about how to even begin exercising, I researched personal trainers. I found one just steps away from my job. I gave myself a goal of 90 days. I met my trainer and that began the journey of upping my game and focusing on, not just my legs, but the whole body. For a year, I had a blast working with this wonderful man. I learned so much about myself. I was so grateful for his patience and knowledge.

As you know, life does happens. I took a break from weight training but it wasn’t for very long. That’s when I found her! A beautiful woman that was a nurse, passionate about fitness and led by example. I made an appointment. When we met, her enthusiasm was infectious. By the end of our appointment, we devised a plan to accomplish my goals and that is when it truly all began, my fitness journey.

 

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