March

So we are about to go into March…I can smell spring:)  Spring means we are that much closer to wearing less clothes!  No more baggy sweaters and sweats!  Get on track.  If your journey has remained on track then I say keep on keeping on.  Don’t forget to switch up your workout routines for the best results.  I switch up my routines every month to month and a half.  Right now I am focusing on glutes and abs.  I add cardio and arms in but my main focus is glutes and abs.  Find your target areas on your body that you want to work on and work on perfecting exercises to get you to your goals.

Don’t hide behind your sweaters anymore.  Get your diet right!  This is a journey.  Remember even if you have gotten off track its ok!  Just take every opportunity to get back on track.  Don’t say I will start tomorrow.  If you realize your off track the next thing you put in your mouth should be the start to getting back on your journey.  It starts with picking the right foods to cook.  Preparing your foods so you don’t set yourself up for failure when time gets in the way.  Commit to exercise!  If you exercise the weight will come off quicker.  If you have an injury or reason your can’t workout than your food has to be on point!  Follow me on pinterest!  I have a board for healthy recipes and a board for exercise routines.  I know how difficult it can be know what to cook or how to cook so if you follow me you will see I have tried several recipes on my board.  Drink your water and if you haven’t tried it yet try drinking hot green tea each day.

My pinterest name is Meghan Woodruff

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Chew your calories! Don’t drink them:)

I am not one to drink my calories!  I already gave you my strong opinion about soda.  Just don’t do it!  Diet or regular.  If a soda is your occasional splurge than drink a regular one instead of diet.  Promise to make it a once a month splurge and not once a week.  My compromise with myself is that if I am going to splurge it better be worth it!  I don’t eat anything that is mediocre and something that isn’t part of my normal healthy eating plan better be amazing!  Amazing enough for me to have to do extra in the gym the next day!  I know that some people like to juice or do replacement shakes for meals.  If that works for you great!  If it’s just a quick fix then find a way to make time for a real healthy balanced meal.  The reason I say that is…anyone can mix up a pre-packaged shake and replace a meal for that.  Of course you will lose weight!  I promise you when you go back to your normal habits you will gain that weight and possibly more.  You didn’t learn portion control.  You didn’t learn how to grocery shop for a healthy diet.  You didn’t learn how to prepare healthy meals that you enjoy.  You didn’t learn how to control normal daily cravings.  Learn how to chew your calories.

Summer is officially here so hydrate, hydrate, hydrate!  If you do one thing to begin your journey start drinking half your body weight in water.  Cut out all other drinks from your diet for 2 weeks and I bet you will lose a couple of pounds.  Drink your Yogi Blueberry Green Tea steeped for 20 minutes 16 oz.   All this drinking will fill you up too so you won’t feel so hungry!  Yes you will be running to the bathroom so plan accordingly but I assure you once this becomes routine it will not seem like sooo much water to consume in a day!

Don’t drink your calories!  Enjoy them!  Chew them:)

PS:

Who doesn’t want a better butt??  I know I do!  Here is a workout plan you can try!

http://positivemed.com/2014/04/22/brazilian-butt-lift-exercise/

Preparedness

This journey we are on requires preparation.  You prepare yourself to leave the house in the rain with an umbrella right?  You prepare for a snowstorm!  So why wouldn’t you prepare yourself for your health and wellness journey?  This is one of the most important journeys you will ever go on!  If you need this journey it’s not just to look cute in your bathing suit.  It is so you can have a healthy body and mind.  So you can be active and live a long healthy life.

First, you need to prepare your mind.  Write down what you want from this journey.  Write down your goals.  Find inspirational quotes and print them out and put them on your bathroom mirror.  Put them on your refrigerator.  Put them in your car or your gym bag.  Say them over and over to yourself!

Second, prepare by figuring out what you consume that is not healthy and take it out of your life.  I don’t mean carbs.  I don’t mean cutting anything out of your life forever either.  Except soda!  If you drink soda…stop that NOW!  You need to find a balance.  You might need to cut some things out in the beginning but as your continue you can add back some of those items in proper portions.  Start by getting on my fitness pal app or something like it.  This is a way to track everything you consume.  You will put all of your info in and set your goals and you will quickly see what foods you need to cut out or swap for better choices.  Commit to this for at least two weeks to really grasp what you should be eating.  Start drinking 1/2 your body weight in water.  If your 200 lbs you should be drinking 100 oz. of water a day.  It might sound like a lot but your journey is worth it!  You are worth it!  Prepare your meals ahead of time!  Make lists when you go to the store and stick with them.  Pack proper portioned snacks and have them with you at all times.  When your going out to a restaurant look up the menu ahead of time and make the best choices you can so you can enjoy being out but staying on your journey!  No cheat days!  Treat yourself to something every day as long as it’s the right portion size and you are staying within your proper calorie intake.  Don’t binge or over indulge with a cheat day.

Third, prepare to make time in your busy life for fitness.  This journey will go much faster if you add some time of activity every day or at least 5 days a week.  Go treat yourself to some comfortable gym clothes.  You are worth it!  Get yourself a good pair of sneakers!  Promise you will thank me for that!  The weather is warm…get out and walk.  Run, ride your bike!  Join the gym!  Most gyms have great deals in the summer because most people prefer to be outside doing their activity.  Walk the dog.  Just get up off the couch and move!  Commit to moving for at least 20 minutes a day.

Prepare yourself!  Prepare for a tough journey.  Prepare to falter we are only human.  Prepare to get back to your journey.  This is going to be one of the hardest but most rewarding things you will ever do for yourself.  Be prepared to make it life long!  I know you are worth it!  Now show yourself that you are!

PS

Please comment on this blog and tell about your journey and I will randomly pick one winner and send you a “because you can” shirt:)

Cravings

When you are veering off your journey with your healthy eating do you find yourself reaching for sugary junk and processed crap?  I cannot tell a lie…I do!  I also know that one day of that makes me want another and another!  It is so true that all of the chemicals in that processed yuck just makes you crave more and more of it!  If your into cleanses then this is the time to do it!  I don’t do them so I just have to find the strength from within to not continue to eat the junk and go back to the normal healthy eating routine.  I do treat myself here and there but doing it on a daily is just something that makes me want more than is acceptable on my journey.

Drink your water!  Half your body weight in ounces!  Drink your hot green tea!  Fill up on fruits and veggies and be sure you’re getting enough protein!  Be sure you are eating every 3 hours 3 meals 2 snacks.  I keep snack bags of walnuts or almonds in the cabinet and my pocketbook.  I also like to keep cut up watermelon in the refrigerator.  Summer is so easy to keep the fruits and veggies in the house!  Apples, oranges, cucumbers, tomato and bananas are some go to snacks when I would want to grab junk!  I love using my crock pot all year around!  Try this crock pot recipe!  Hope you enjoy!

http://skinnyms.com/slow-cooker-lemon-basil-chicken-with-carrots/

Food Rut?

How is the healthy eating going?  You can lose weight just by changing your food habits.  Of course it will be a lot quicker if you add exercise to your routine:)  We all get into a rut with things!  I love to cook and bake but sometimes I just don’t fee like it!

Preparing ahead can be helpful for the days you can’t bring yourself to the kitchen to make yourself a healthy meal!  You can also take a route of shopping daily for meals and being spontaneous!  I am a planner by nature so I typically plan ahead.  I am part of Purple Dragon which is a fruit and veggie share so that tends to help me figure out what I am preparing by using what they provide.

Lately I have been enjoying Dannon Oikos fruit on the bottom greek yogurt for breakfast!  My morning snack is always a protein shake after the gym!  Lunch I made a Veggie crock pot soup and heat that up for lunch!  I also enjoy a turkey or chicken sandwich on sprouted grain bread with small wisp of baba ghanoush from Wegmans with lettuce and tomato!  Afternoon snacks are usually nuts and a piece of fruit or I made a batch of cottage cheese with diced green pepper and scallions.  You can add salt and pepper to taste and any other spices that might please your pallette.  Dinner is either chicken, pork chops or shrimp recently.  I made this collard green pesto and put it on the shrimp and put in on the grill and it was so good over a huge salad!  I added some feta cheese and balsamic vinegar.  I also used the pesto on the pork chops on the grill or in a cast iron pan.  Want a one pot chicken meal?  How about hummus chicken with zucchini and yellow squash!  Super yummy, moist and easy!  These recipes are all on my Pinterest “A healthy me” board!  You will see my comments and initial by all recipes I have tried!  Get out of your rut and try something new!

Short sleeves are hopefully around the corner for us so get your food right!  Drink your water!  Put reminders in your phone if you need reminding to drink your water!  Eat every 3 hours again use your reminders in your phone and stop eating by 7pm as often as possible.

My pinterest name is Meghan Woodruff!

Random info

Hi,

I wanted to share with you a cardio routine I tried yesterday.  It said it burns 500 calories.  It is a change of pace which I felt I needed.   Where I am with my normal jogging routine I upped speed and incline for all but did the suggested duration.  I was so focused on the routine that I didn’t have time to think about “when is it going to be over” lol!

Speed    Incline    Duration

4 mph   5%          5 Min

6 mph   2%          3 Min

7 mph   2%          1 Min

3 mph   10%        1 Min  Total 10 minutes.  Repeat 4 more times!

I gave you a bunch of book suggestions and forgot to tell you about Wheat Belly by William Davis, MD.  Good read!

I just picked up a book from the library today…I will let you know if there is anything good to share!

DRINK YOUR WATER!

So it began…

So in the beginning of my journey I watched every weight loss episode of Dr. Oz as well as googled weight loss, recipes etc.  I wanted to get as much information as I could.  I yearned for it!  I wanted to be informed!  If this was going to be a lifestyle change I needed to figure out how to make that possible.  I had to learn how to change my styles of cooking and grocery shopping!  I had to learn how to have restraint living in a household with two small children that didn’t need to loose weight!  Not to mention that their diet mainly consists of pretzals, PB&J, chicken nuggets and french fries.  Those things might sound gross to you but when your first starting this journey anything that isn’t “healthy” is tempting!

First, I read Haylie Pomroy’s book The Fast metabolism Diet.  It was a good read!  I really thought her information about our body chemistry and having a work up done to tell you what your numbers are lacking was really interesting.  I didn’t feel that I needed to go that route but made note for if there is a need in the future!  She writes in phases which is helpful for many!  She also gives you food lists which are a great tool!  I bought the foods that I was willing to eat.  Some foods I never ate before some that I was willing to try again just because I knew they were good for me.  Really having a better understanding about why certain foods are good for you helped me to be willing to try something new.  I stuck with certain foods and now love them.  If you asked me 2 years ago about eating kale and drinking green tea I would have laughed literally in your face and went to the freezer to get the ice cream out and a spoon!  No need for a bowl because there was no portion control!

Second I read one of Chris Powell’s books.  It was about carb cycling.  I am not a stupid girl but I have to admit it was a lot to think about so much so that I knew immediately it wouldn’t work for me.  That said I took his advice about how much water I should be drinking to heart!  Half your body weight in ounces a day!  I also looked over his food lists and seeing the crossover from Haylie’s book I made even more of an effort to buy and learn to like some of those foods.  I am sure many of you know Heidi and Chris and his show Extreme Weight loss so having watched you know he is someone to respect!

Dr. Fuhrman’s Eat to Live books are the final books I will mention.  He has a great concept and offers many recipes!  I really enjoyed learning his weight loss techniques and took what I was capable of from what I read.  I still have many of his recipes that I made copies of and make all the time!

So, I encourage you to check out some of these books if you haven’t already!  You don’t have to invest a cent into this…just borrow them from the library!  Do research!  Soak up this information and allow it to encourage you towards a healthy path.  Be informed!  The more informed you are the more you will want this!  Another way to become driven is to challenge yourself to eat things you normally wouldn’t!  Go a step further and learn to like them and incorporate them into your daily life!  I need to be truthful with all of you reading this blog…I was honest with myself when reading all of these books!  I knew I couldn’t follow any one of their plans so I took what I was capable of from each plan and incorporated it into my life with exercise and so my journey began!

Watch this!!   http://www.doctoroz.com/episode/how-get-your-fat-eat-itself