Fit 2 Inspire

My Weight Loss Journey, One Year Later

I started my fitness journey around New Year's last year and I am proud to say I met and exceeded my goals and have kept the weight off the entire year. It took me about 6 months to get where I wanted to be. The last 6 months has been just maintenance and focusing on building more muscle and increasing my endurance.

I only lost about 9-10 lbs. BUT it felt like a lot more. I think because I built a lot more muscle. I was at about 27% body fat when I started. I am down to 19% now. I was a size 8. Now I am a size 2.

So I quit caring about the scale not moving after 6 months and started caring more about body fat %, inches lost, and overall how I looked and fit in my clothes!

I know many of us are making resolutions to lose weight this year. There are tons and tons of blog posts and fitness pages offering very helpful advice for kicking off the New Year right. I won't rehash all of these tips, but I can share what worked for me over the course of the year.

What helped me personally:

Holding myself accountable for my weight loss by telling people about it. Facebook. Blog. Instagram. Communities online like Tone It Up and Blogilates. The more you post about trying to lose weight, the more accountable you will become for actually doing it.
Tracking what I ate in MyFitness Pal. It really gave me a better idea of how well I was doing at actually sticking to my calorie goal/fat vs carbs, etc.
Completely re-vamping my diet/cooking/recipes/etc. I try my best to cook ONLY healthy meals at home and only have healthy snacks in the house. I try to save the naughty cheat meals and treats for eating out or going to other people's houses/events.
Live by the 80/20 rule. 80% of the time you are eating right and exercising. 20% of the time you can indulge. I didn't skip Thanksgiving. I ate some Halloween Candy. I had dessert at parties.
Trying to help others lose weight. I tried to inspire and motivate my friends to join me in my classes or fun runs and eventually got certified to teach bootcamp and barre so I can impact others lives even more.

That's what worked for me. I am in the best shape of my life since high school. AND after two kids. If I can do it, YOU can do it too! By no means do I have a Victoria's Secret model body (and I'm ok with that!). But I do feel strong, fit and healthy. I feel like my clothes fit. That's all that matters to me! I don't need washboard abs or a thigh gap to feel like I accomplished my goals.

So with that said...This is YOUR year! Time to lace up the sneakers and get ready for a lifestyle CHANGE. Who's in?

We have exciting stuff going on over here with my business ;-) I have teamed up with The Dance Center and we are offering two sessions of Barre Fitness and two sessions of Bootcamp this January/February. I am so excited about the environment - women only, kids are welcome to come too. We are actually in the process of setting up a play area for the little people and if I'm lucky, an on-site babysitter. Fingers crossed!

If you live in the area, NOW is the time to sign up!

Overcoming comparison, competition, and jealousy

I wanted to touch base on a topic that isn't talked about much - how do women deal with issues of competing or comparing bodies, physique, successes, etc?

I was thinking about this topic as I watched the Victorias Secret fashion show. I was jealous of their flat tummies, long lean legs and perky chests. And then I had a reality check: that is their job. Many of them were genetically born with those body types or work several hours a day with professionals to keep it that way. They aren't perfect- many in fact would say they are too skinny. But they get paid the big bucks to look like that and if we all could look that way we'd all be VS models. But we aren't.

We are all guilty of this at some point. You see a perfectly trim celeb in a magazine, the fit gym rat with perfect muscle tone, the skinny mom in her skinny jeans at the mall....and the thoughts creep in. "I wish I was 10 lbs lighter," or "I wish I had her thighs" "Why can't my tummy be flat..."

It happens. We all get envious of other women in our lives at some point. Some of these women we will never meet, and some might be our sisters, best friends, co-workers, or trainers. The important thing is to recognize when this is happening and combat it with positive thoughts.

We are each on our own journey and we each have our own struggles. That woman with the perfect thighs might be so unhappy with her chest size. Or the woman who looks so "skinny" might have a hard time gaining weight and is very self conscious about it. The perfect fit looking gym goer might struggle with food issues. So we really can't assume someone has a perfect life based on their looks or lifestyle.

Every now and then this happens to me and I start to get down on myself. I just simply remind myself that my life is good, I have many great features and things to be thankful for. Everyone is fighting their own battles.

Say it out loud: I am beautiful in my own skin. I work hard to take care of myself. I have no reason to be jealous or compare myself to other women. I am just doing the best I can do!

The Breakfast Debate

Most health, diet, and fitness books and websites will all recommend eating a healthy breakfast to support weight loss. Depending on who you ask, there are conflicting opinions and studies on this. (Read this article for a quick synopsis). Other studies have determined that eating breakfast has no effect on weight loss and may in fact cause weight gain. So, what's a person to do?

My personal opinion is this- I recommend that most people eat a healthy breakfast as part of their daily routine.

Why? Your body has been fasting for 8 -10 hours overnight, sending your metabolism to a nice slow pace for conservation. Several people wake up hungry and eating a healthy breakfast with a balance of protein, carbs, fat (and don't forget fiber) can set the mood for healthy eating and curb starvation pangs for the rest of the day.

Now some people argue eating breakfast makes them hungrier for the day. Well, yeah, if you eat cereal chock-full of 20g of sugar like Raisin Bran (yes, this cereal is bad for you!), you will feel hungrier an hour later. But if you eat an egg, piece of plain whole grain toast,plain oatmeal, or low sugar cereal with unsweetened milk, you probably won't experience that annoying blood sugar spike. Making sure you have fiber also helps feel fuller longer. Eating a muffin the size of your head will indeed result in hunger pangs an hour later as well. It's all about what you choose to eat!

There are some folks that are adamant about NOT eating breakfast. Lets say for example, you are one of those people who hate eating breakfast, so you typically don't. Or perhaps you are someone who ate a ginormous dinner the night before and you simply don't "feel hungry" for breakfast. So this describes you and you typically skip breakfast, do you find yourself starving at midmorning or lunch time? Does this sudden hunger attack lead to stuffing yourself?

If so, you should probably reconsider eating breakfast. If you end up reaching for donuts in the break room, downing half a jug of coffee creamer, or consuming a 1,000 calorie lunch, you probably aren't coming out ahead by not eating breakfast (even if you think you are!).

On the other hand, if you find that you can still stay on track with your personal calorie targets and healthy meal habits for the entire day, despite not eating breakfast, than by all means do your thing!

It's just that there is typically an association of behaviors - typically people who don't eat breakfast are more overweight. Typically people who do eat breakfast are at healthier weights. This doesn't mean one causes another but the behaviors are associated. Something to think about!

My fav breakfasts:

Nonfat Greek yogurt (sweetened with stevia or fruit) with chia seeds
Egg white scramble (spinach, tomatoes, mushrooms, egg whites)
Whole grain toast with peanut butter
Plain Oatmeal with half apple cut in chunks and cinnamon (all microwaved together to cook apple)
High protein/fiber cereal w unsweetened almond milk
Nonfat cottage cheese w a tbsp no sugar added jam

Foodie Friday: Pork, White Bean and Kale Soup

I tried this recipe and it is really yummy! I like it with a little tabasco/hot sauce in it as well. I simmered a little longer than recommended because I felt like the wine still seemed pretty strong, but other than that, I made as is. Hope you like it!

PS. A lot of people have never tried Kale. It looks like extra crinkly lettuce in the produce section. Some find it "bitter" but if you remove the veins, that seems to help.

Here's the recipe from Eatingwell.com.

6 servings, about 1 2/3 cups each | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients

1 tablespoon extra-virgin olive oil
1 pound pork tenderloin, trimmed and cut into 1-inch pieces
3/4 teaspoon salt
1 medium onion, finely chopped
4 cloves garlic, minced
2 teaspoons paprika, preferably smoked
1/4 teaspoon crushed red pepper, or to taste (optional)
1 cup white wine
4 plum tomatoes, chopped
4 cups reduced-sodium chicken broth
1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
1 15-ounce can white beans, rinsed (see Tip)

Preparation

Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.

Nutrition

Per serving : 262 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 45 mg Cholesterol; 26 g Carbohydrates; 25 g Protein; 7 g Fiber; 627 mg Sodium; 1024 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 2 lean meat

Tips & Notes

Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Why Barre Workouts ROCK

Barre workouts are basically ballet-inspired toning routines (but don't be fooled, you won't be prancing in a tutu- these workouts are HARD).

These workouts are designed to give you a long, lean dancer-like physique (without having dance experience), and are becoming quite popular these days. While all barre workouts differ slightly in structure, most methods incorporate exercises done at a ballet barre (you can use the back of a chair at home) combined with elements of ballet, Pilates, and yoga. Barre exercises rely mainly upon one's bodyweight for resistance, and the moves challenge your core stability and balance. The nice thing about these exercises is that it's a low-impact option to get a little cardio and sculpting all in the same hour.

I am excited to start teaching Barre classes with Brenda Curtright, owner of The Dance Center, here in Grants. Brenda teaches Monday and Wednesday nights from 6:30 - 7:30 pm and I will be teaching Tuesday and Thursday mornings from 9:30 - 10:30 am, beginning on Oct. 29. We also offer a Saturday morning class at 8-9 am.

For a Barre class, all you need is yourself in comfortable clothes, a pair of LIGHT handweights (think 2 - 5 lbs) and a yoga mat. Workouts are done without shoes. You may buy special barre socks, but they aren't required.

If you are interested in trying it out, let me know! Our first evening class has a wait list, but get your name on there soon to get in!

Goal Setting and Reflection

I am currently in week 3 of my Fall 8 Week Tabata Bootcamp for women. My participants are doing really, really well - majority are making it to classes and doing their at home workouts. So I thought what better time than now to make sure we all have specific goals in mind and that we are staying on track to meet those goals.

So for my Bootcamp Girls or anyone else who may be on the path towards a healthier fit self, I challenge you to complete the homework below:

HOMEWORK EXERCISE
(Visit Maria Kang's website for her "No Excuse Program" and more info on goal setting)

Find a journal, notebook or something to write down some goals.
Write 3 very specific goals. Nothing vague, like "I want to get fit." Goals should be SMART - Specific, Measurable, Attainable, Reasonable, and include a Time frame. Examples: I want to fit into old jeans, I want to run a 5k, I want to lose 20 lbs or 10 inches.
Tape these goals to your mirror on your vanity or bathroom or tape somewhere in your closet where you will see it everyday.
Set a date that you want to reach these goals. A birthday, a trip, upcoming event, etc. If you don't already have a special date in mind, you can create one. For example reward yourself with a boudoir photo shoot or a pamper day if you meet your goals. This date should be around 8-12 weeks from now.
Write positive affirmations, quotes, photos, or create a moodboard (See my example below). Place these random places - screensaver on your phone/computer, your mirror, the fridge, your car, etc. Stay positive!
Weigh yourself/measure every week or every other week. You won't know if you are on track to meet your goals unless you measure periodically.
Make a habit of posting your thoughts/progress/inspiration on your favorite social networks - Facebook, Twitter, Instagram. The more open you are about your fitness goals, and the more people who know about it, the more likely you are to hold yourself accountable. If you are the type of person who really prefers privacy, join my private Tabata Bootcamp Facebook group where the posts are only visible to other women in the program with similar goals.

Fall Favorites

With the Fall Season in full swing, I thought I'd highlight what I'm loving most these days!

Old Navy Active Wear - I purchased some running tights, cold weather running top, and compression top. Love, love love!

I also ordered two pairs of Nike sweatpants from Thredup.com, a gently used clothing site. These were only $11 each and I had a $10 credit.

On the fashion front, I have been enjoying my new Miche shell, the Misty, with navy canvas, camel leather. I also bought some Kardashian mascara from Ulta for only $9 and love it! No clumping and great coverage.

If you get a chance, stop by Sonic and try their Red Button coffee. Sooooo good! Links for all items below!