What's the hold up?

Happy Holidays everyone!  I hope you all had a restful and adventurous holiday season and are looking forward to getting back into a routine!  I apologize for not posting anything recently ~ I have sent out a handful of emails to some pros and am waiting to hear back ~ of course, I had to send them emails around the busiest time of the year:) but I know once they get a second they will respond and I will compile some awesomely informational posts for you to check out!

I mentioned in my last post that I was going to stick firm to a healthy diet over the holiday season and I am happy to report I didn't do too bad.  I veered a couple times (on my birthday:) but overall didn't go the route I have commonly ventured during past holiday seasons.  I worked out regularly and have even pulled the kids on a sleigh around the park near our house a couple days in a row.  Boy does that make you sweat!  I am hoping to get out snowshoeing in January and look forward to that!  One of my 2014 goals is to become a better cook and baker ~ mainly because I like the wholesome foods I can feed my kiddies ~ so tonight I did a bunch of baking.  Even tried a yogurt blueberry cookie and they are delicious!

So do to the fact that I did not stick to my own 60 day challenge as close as I would have like I am starting over ~ giving myself a mulligan:)  I know it will be a little easier not having to attend parties and family dinners:)   This year was easier ~ again because I think that I am simply different ~ I view food differently ~ I view exercise differently ~ I view myself differently.  My will power is strong too.  I think every year as I follow this path will get easier simply because of who I am becoming.  Ok that begin said I have to hit the hay.  There shall be a couple posts a week from now on since life is getting back to normal:)  Chow!

What'chu eatin'?

Mmmm…food:)  I must admit I LOVE food that I love:) As I mentioned in my last post, one way to prevent going overboard this holiday season is to do a little research on the "bad but oh so good" foods you might indulge in over the next few weeks.  Though I think this is great to do in general when you are starting up your healthy eating regime or just need a little kick back on track.  I am feeling like a need a little kick back on track so I have decided to post some of my researched splurge foods as a teeny tiny reminder of what they REALLY consist of.  Maybe some of my danger foods are yours too but I encourage you to google the heck out of whatever it is that is holding you back from making progress on your journey towards health.
Here are some of mine (Oh boy!):

1.  Turtles (these guys seem to be everywhere at Christmas time!)

• calories: 160 (per 2 pieces) and 81! of those calories are fat 
• 15 g of sugar

2.  Nutella (disguises itself as part of a healthy diet…uh nope you are wrong!)

• calories: 2 TBSP = 200! 
• 20% Saturated fat
• 21 g of sugar
• "Nutella has more calories, sugar, and fat (and more “bad” modified palm oil) than an equivalent amount of chocolate cake icing"  WHATTT??? Darn I guess it was too good to be true.  
• Only 13% of the product in the jar is made up of hazelnuts.
• This guy has done some research and boy has it changed my mind about eating Nutella.  You can find him at http://www.obesitypanacea.com/2009/04/nutella-delicious-yes-nutritious.html

3.  Blended Coffee (more specifically a mochachillo ~ caramel cappachillo is a little less calorie rich ~ not like it matters :)

• calories: 390 aka. a small meal!
• 24 g of sugar (ok mind blown)

4.  Margarita (now this will blow your mind!)

• 740 + calories!
• Yes vodka is not high in fat but it is super high in calories and then when you add the mixes it just keeps on growing.  A splash of juice is supposedly better than on the rocks or with club soda/soda water.  Check out this site for more information on your favourite alcoholic bevies ~ http://changeforgood.com/belly-up-to-the-bar-and-to-the-calories-the-10-most-fattening-drinks/#.Uqt5T6Vm1Zs

Ok now that our minds have been blown let's put a few things in perspective shall we?  Here are some great facts to keep in mind:

• One pound of fat is 3500 calories
• You need over 1600 calories a day to survive (that is a baseline) ~ "The number of calories you should eat each day depends on several factors, including your age, size, height, sex, lifestyle, and overall general health " (Medical News Today).  The average man and woman should consume between 2000-2500 calories a day.  

There are a few different ways to figure out your ideal calorie intake for a healthy you.  

• I use a Body Mass Index calculator to get an idea of where I am right now.  Here is an easy one from Livestrong ~ http://www.livestrong.com/tools/body-mass-calculator/  Once you do this then you sort of know where you are and where a healthy you should be.
• You can use a BASAL METABOLIC RATE (BMR) Calorie Calculator to figure out your ideal calorie requirements.  Here are a couple options I have found easy to use: 
•  http://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/
• http://www.my-calorie-counter.com/Calorie_Calculator.asp
• If you have an iPhone you can also get an app called "Calorie Counter & Diet Tracker by My Fitness Pal".  

I am going to be completely honest here ~ I am not a calorie counter nor do I think it is something that should be obsessed over.  The fact of the matter is I think we should all take steps to becoming as educated as possible as to what we are putting in our bodies and the impact it can have.  When I read the bit on the Nutella I literally went to my cupboard and pulled it out and threw it into the garbage.  You should go thru your cupboards and fridge and discard (give to a friend if you don't want to throw things away).  You need to create a positive environment that supports your journey of becoming healthier.  Know what your calorie consumption should be to lose weight a healthy way, know the facts about the food you are consuming and make wise choices.  I like using the 80/20 rule that helped me out over the last few months.  I think it is something to live by for sure.  Aim for eating healthy 80% of the time and 20% of the time you can have an indulgence here or there.  When I was participating in the 60 Day Challenge almost a year ago I went those 60 days not cheating, not indulging, not binging, etc. Sometimes at the start it was hard to resist but what ended up happening is I stopped having cravings for things I loved before.  My chemistry changed and I craved healthy foods that would give me FUEL to work out hard.  "Treat" is such a funny word because the real treats you give your body are truly nutritious meals.  Think about how you feel after you eat something good for you compared to when you allow your will power to fade and eat something super crappy…am I not right?  Do I still have those moments?  Hell YES I do.  It sucks but I think it will be something I need to pay attention to for the rest of my life.  I have started a lot of great habits over this last year and I have fallen off the wagon a couple of times too.  My plan is to really focus on what I have accomplished (successfully completing the 60 day challenge, participating in a 21KM Spartan Beast race, being able to do the highest box jump, lifting/pushing/pulling/throwing super heavy weights) and when I am feeling a little blue that I let my guard down, indulged a little too much, gained a little weight back, missed that work out ~ whatever it is that is causing me to feel rightfully unsatisfied, jump back on the horse!  I have all the tools and I really just have to take that step in the right direction.  

Today is December 13, 2013 and as of today I am starting my very own 60 Day Challenge ~ exactly like the one I did last year around this time.  My goal is to drop some more body fat and lose 15 more pounds.  My plan of attack is to continue my classes at EXCEL FITNESS (aiming for 4-6 classes a week) and follow my daily eating rules.  These include:

• No caffeine and/or alcohol
• No bread
• As much fruits and veggies as possible
• 6 smaller meals throughout the day
• Only lean meat like fish and chicken (and small portion when I do)
• No butter, salt and/or sauces
• No baked goods 
• Limit pasta (small portion only)
• No dairy - milk, cheese (substitute almond milk, 0% fat yogurt allowed)
• No food after dinner (eat dinner sometime between 5-6pm)
• Drink A CRAP LOAD of water!  All day!
• No juice
• No sweets (occasional small piece of dark organic chocolate allowed once a week)
• Drink a cup of water with lemon right away in the morning
• Eat breakfast everyday!  Eggs, cereal, fruit, veggies in an omelet
• 1 small piece of birthday cake on December 21(my 31st birthday)

I am excited to jump back on my serious wagon.  I will keep you posted on my progress:)

Keep it on Track~Holiday Plans

This is my first Christmas since I lost all the weight and inches.  Am I a little worried about all the food, drink and change of routines?  NOPE!  Not at all!  And I know how you can also feel confident that you won't go overboard this holiday season.  It's all about having a plan ~ it might take a little time, planning and will power but you will come out on the other side of December feeling happy and proud.  So what is MY plan?  Well I am glad you asked!

1.  Don't go to a party hungry!  Just like they say not to grocery shop when you are hungry same goes for a party ~ even if it is a dinner party or a potluck.  Make sure you eat a good serving of some fruits and veggies BEFORE you head out.  Snack on some carrots, banana, etc as you are getting ready:)  Accompany the fruits and veggies with lots of water as well.  It is also a good idea to do some research on the calorie count (and nutritional information) of those yummy holiday foods and goodies.  I really like LiveStrong My Plate for the breakdown the site provides.  And it is really user friendly.  http://www.livestrong.com/thedailyplate/

2.  Create an "allowance"!  Yes I know you are not 12 anymore and you can do whatever you want but you need to set some guidelines.  Whether you have a Christmas party, New Years party or just one of those busy visiting days go into it knowing what you are allowed to have.  My allowance for each party is 2 alcoholic beverages maximum (no pop in my drinks) and 1 small dessert (aiming for 2 inches by 2 inches maximum).  If it is a potluck or dinner party aim for smaller portions (even use a small plate if available!)  I know I used to be bad for going to Christmas dinner really hungry and then eat a gigantic plate of turkey, potatoes, veggies, stuffing and ALL the fixings.  Then I would feel SO full and tired.  I hate that feeling ~ especially knowing I ate WAY too much of not-so-healthy things.  This year is going to be different!

3.  Keep up with you exercise routine!  I know the holidays are already super busy for a lot of people with the visiting, shopping, etc. but set a goal in advance (ON YOUR CALENDAR) of what you plan to do everyday.  If your gym is closed, go for a walk, make a snowshoe date with friends, go skiing, go for a hike to find that great Christmas tree, skate, sledding.  There is SO much we can do that doesn't require a gym so make a plan, write it down and do it.  I like this workout that I found on Pinterest.  Always great to have an indoor plan where I live:)

4.  Press RESET if you fell off the wagon.  It is never too late.  Don't do what I used to do ~ fall off the wagon and then feel guilty about it that I would continue to fall off the wagon.  If you had a few too many drinks, or one too many desserts start fresh the next day.  Drink a bunch of water before bed to help flush the system and aim for having a super healthy day the next.  Once in a while you will fall because you are human but I think the mistake people commonly make is doing it over and over.  Don't go that last 2 weeks of December cruising along eating whatever you want, drinking a lot and not exercising.  You will pay for it later.  Speaking from experience here:)  And don't wait until good ole January 1st to start either.  Just gives you an excuse to eat bad over the holidays.  The only thing worse than being unhealthy for a year is being unhealthy for a year and a day.  Do it now!  Here is a 2 day Post Holiday Cleanse to get you back on your feet if you need it  http://17ddblog.com/2-day-post-holiday-detox-infographic/ 

5.  Don't lose sight of your goals.  I know I am tired of the back and forth.  I have gone through a lot of changes over the last few years with being in not-so-great-shape, to being in good shape, baby, post baby, baby, post baby, and back to getting on track to reach my fitness and weight loss goals.  I am tired of setting the start date to sometime in the future when I could do it right now.  Last year at this time I was signing up for the 60 Day Fitness Challenge that has kickstarted a passion for being healthy, fit, and strong.  I still have a ways to go but I know that I never want to go back to the size and shape I once was.  I want to get stronger and leaner ~ really see how far I can go! 

I challenge you to follow these 5 steps I have listed above and add your own specific guidelines if need be.  It is hard to say no and it is hard to maintain that will power this time of year but take one day at a time and you will feel (and look) phenomenal!