I haven’t given an update about my progress for my wedding shape-up goals…Well, it’s because there honestly hasn’t been much progress. I actually considered deleting this part of the blog, but I feel like it’s helpful for folks to see that even registered dietitians and certified personal trainers struggle to reach their goals as well! My weight has actually gone up since my last post, and I definitely feel like I’ve been eating a lot more (I attribute that to stress!). I really do have a lot going on in my life – working at two hospitals, planning a wedding, a few different writing opportunities, keeping up with my new blog and keeping in touch with friends and family! So it’s time to re-visit my goals and adjust my plan.
- First, I finally gave in and got a membership at 24 Hour Fitness. We have the gym at our apartment, but if there are 3 people in there, there’s not much room left so it was easy to become unmotivated. I actually used to work at 24, and there are a few near-by with good group classes. I’ve discovered that actually paying for a gym membership is great motivation on its own! At the beginning of the week, I plan the group classes that I’m going to go to for the week (2-3 + a yoga class). I also have my gym bag packed to stop on my way home from work. The only hard part is that the fiance gets off work after me, and I like to wait for him…but I NEVER know when he’ll be off work so it sometimes messes up our fitness schedule –> something for HIM to work on, I’d say! Some days, I’ll just have to get my workout in without him. I always have a snack packed in my gym bag as well – one of my biggest excuses for skipping the gym after work is because I’m hungry!
- Weigh myself every Monday and Friday. Good way to see if you’re on track but keep in mind that your weight will fluctuate daily based on hydration, contents in your bowels and menstrual cycle. I will also take my circumference measurements monthly.
- I feel like a lot of my time on my days off is spent catching up with friends and family. I’m lucky to have such active friends, so if I need to get a workout in I’m sure they’d be happy to join me! Otherwise, get the workout done first thing in the morning before starting errands (which I’m actually pretty good about).
- FOOD JOURNAL!! This is one of the biggest keys to success with weight loss and weight maintenance, and apparently, one of the most difficult for me to do. It’s just something I need to do. Some days, I do my food journal the night before and plan my meals out – which is a GREAT plan. I always seem to fall off the bandwagon when I get home from work. So my plan is to JUST DO IT. My goal is still to journal 3 days per week. I believe that this will be my biggest key to success – I tend to snack a bit more than I think I realize.
- Another thing I’m working on in my life (which is not really related to this, but it really is), is getting more organized and simplifying my life. Instead of writing my workouts down in three or four places (yep, sure do) I plan to get them all to one – just have to decide which method works best. I also currently have three day planners (one online, old-fashioned day timer and work Outlook planner). This month, I will downsize to one method for tracking each (except a day timer for both work and “life”).
Some things I am doing well with:
- I have been working out 4-5 days per week. I’ve been doing more cardio lately – thinking of training for another half marathon. Gotta make sure to stay on track with the weights too.
- Planning dinners. I plan dinner and grocery shop on my day off for all the days until my next day off. This really helps keep us accountable because we’ve already bought the groceries and don’t want them to go to waste.
- Buying a gym membership will be a great step for us also!
So this is where I’m picking up with the plan. Only 7 months to go!!
Question :: Anyone have any other tips for success? What keeps you on track?
The BEST way to start the day…
Kinda blurry, but it’s my all-time favorite AM oats:
- 1/3 cup oat bran made with 1 cup water
- 1T flaxseed meal
- 2 egg whites (add in oats after 1 min of cooking with 2 min left)
- 1tsp cinnamon
- 1Tbsp almond butter
- 3/4 cup frozen blueberries (no sugar added)
- 1/3 cup pumpkin puree
And my chai tea steeped in almond milk. Yep, the coffee maker has been sitting clean & pristine on the counter for one WHOLE WEEK.
I did REALLY miss coffee yesterday, I was especially tired after working 7 days in a row (yay for one day off today!). But I am also really enjoying the Vanilla Chai and steeping it in almond milk satisfies my creamy AM beverage craving. This breakfast, all for less than my allotted 400 calories, actually fills me up and tastes like dessert (I actually crave this meal more than sweets, which is saying A LOT). And a quick oats lesson – I chose oat bran vs Scottish oats (which have similar structure) because, gram for gram, it has the same amount of calories, a little more fat, more protein, more fiber and less carbs.
Breakfast Stats :: 390 calories, 15gm fat, 4gm poly, 6 gm mono, 1 gm satured, 269mg sodium, 528mg potassium, 45gm carbs, 14gm fiber, 13gm sugar, 20gm protein
Bonus :: 300% daily value vitamin A (thank you pumpkin!), 23% dv calcium, 24% dv iron
Time to make more almond butter!
Question :: What’s your favorite oats combo? Anyone as addicted as I am??
After FINALLY setting a date for our wedding (we’ve been engaged for almost 5 months!), I’ve set a few goals for myself to look and feel my best on our wedding day.
Now I did set my New Year’s Resolutions a few weeks ago, and these goals definitely are in line with a few of those. But for this, I’m putting myself totally out there… putting my personal stats online for the world to see. I’m taking my own advice: Tell someone about your goal to keep you accountable. By putting myself out there, as embarrassing as it can be, I’m a lot more likely to follow the plan because anyone on the world wide web can check in on my progress. I’ve always had a workout journal, and track my weight and (occasionally) calories on the My Fitness Pal app on my Droid, but now I’m going to track my progress here.
So in addition to providing evidence-based nutrition news and debunking diet myths, I’m going to get a little more personal with some of my posts. As a dietitian and personal trainer, even I am not perfect – any advice on my journey would be more than welcome!
Question :: What are you doing to better yourself, inside or out?
Putting myself out there… my goals:
- By August 1, that 26 weeks from now, I would like to lose 8-10 pounds. This entails dropping fat and toning up. While my current weight, which maxes out at 145#, is healthy for my height and I do have a good amount of lean body mass, I still would like to lean out for the big day.
- 30 min+ HIIT (high intensity interval training) 1-2x per week
- Other cardio (regular runs) 1-2x per week for total of 2-4 days of cardio per week
- Strength training 3-4 days per week
- Day 1: Lower body, core
- Day 2: Chest, back, shoulders
- Day 3: Biceps, triceps, core
- Keep food journal 2-3 days per week
- Based on my calculations based on height, weight, age and activity level:
- 1800 calories on rest days
- 2000 calories on workout days (or more, depending on the workout)
- 50% carbs, 25% fat, 25% protein
- Eat ~400 calories at breakfast and 350-400 calories per meal after (5 meals total per day)
- Eat only every 3-4 hours (yes, 3 hours is a LONG time for me to go without eating!)
- Drink 1-2 liters water in addition to tea and and other beverages
- Really, whatever the number is on the scale, I would LOVE to be a size 4 or 6 instead of a 6 or 8. That is really my ultimate goal more so than the number.
- Continue going gluten-free – this really does make my stomach feel SO much better and I do not get bloated when I don’t consume gluten.
- Be more confident. I’ve always been kind of a shy person, so this is me breaking out. I’m about to have over 100 people with their eyes on me for the entire night… gotta work on confidence! Not really sure how to work on this, any ideas?
- I do know that I want to find a hairstyle I love. Mine is a good start, but could use some help.
- I need a good skincare regimen – I just started using Proactive and it burns my face and bleaches my towels… does this happen to anyone else?? I’m pretty sure I don’t want anything that bleaches towels on my face. I’m very open to suggestions here. I don’t get bad acne, just a few constant annoying pimples and bumps.
- New wardrobe – I will use clothes as rewards for reaching my goals! But I also need a personal stylist…anyone interested?
- Smile and say hi to every person I walk by.
In addition to updating my own progress, I’ll post ways to succeed in your own goals.