Happy Friday, Friends!
This week, I shared this transformation photo on Instagram commemorating my 10 year fitness anniversary!
It’s been an incredibly rewarding and challenging journey but I wouldn’t have had it any other way. This year, I am committed to reaching more fitness goals healthily and happily.
When/How I Lost The Weight:
I lost the majority (about 50lbs) of my extra weight between January 1-June 2004. I eliminated soda, cut out all simple carbs (this was during the peak of the Atkins craze and before I did my own research), walked to and from high school (about a 20-25 min walk so a total of about 50 min), ate protein rich foods, and drank a lot of water (about 3 liters a day).
I entered college the fall of ’04 and I was paranoid about the “Freshman 15”. However, I was able to actually lose even more weight because I continued to eat pretty well and I still drank water the majority of the time. Also, I walked a ton all over campus so that was an added bonus. Luckily, I also had access to a nice on-campus gym and a large track that I used. I had the same fears in law school a couple years later but luckily there was a gym next to our campus and I ended up having to walk a bunch around DC. I think the pounds haven’t crept up because I implemented doable changes and I didn’t starve to shed pounds.
My Current Plan of Action For January
This month, I plan on completing another round of Mankofit’s 30 Day 5 Mile challenge (I start Monday) along with body-weight training (push ups, assisted pull ups, planks, etc). And for the most important part—I will also be eating clean once again. This means little to no processed foods this month; I’ll be living off the fat of the land and eating like a pro (protein and produce). Lastly, I will try to eat meatless at least one day a week (wish me luck) and hit my 3 Liter water quota daily! I’m hoping that this will help me shed any extra pounds from the holiday and get my body back in gear to continue my get shredded routine (Phase 1 & Phase 2). Here’s a sample meal plan if you don’t know where to start or if you want some ideas. There are also more options if you explore our Recipes tab, we’ll be sure to add more food here this year!
Sample Meal Plan
- Steel cut oats with almond milk, half an apple cut in small pieces, 1tbsp organic peanut butter + cinammon; Green tea
- Brocolli + Feta Cheese Omelette + Cinammon Raisin Ezekiel Bread
- PaleOMG’s Italian Sausage and Carmelized Onion frittata + your choice of Ezekiel bread
- An apple with organic peanut butter
- Carrots + your favorite hummus
- Your choice of protein shakes (example: “Healthified” Jamba Juice Peanut B Mood; Wendy’s Frosted Protein; Mixed Berry)
- Trader Joes Won Ton Soup + veggies
- Skinny Taste’s Chicken Cordon Bleu + PaleOMG stupidly simple sweet potatoes+ sauteed kale
- A HEALTHY frozen meal such as Amy’s frozen dinner brand (it’s pricey but healthy). If not this brand, use that Fooducate app to see other healthy options out there
- A huge salad with a bunch of protein (feta, chicken, shrimp, mozzarella, whatever is to your liking)
- Luna Bars (if you have a smart phone handy, use the Fooducate app to see which ones are graded A’s or B’s)
- Choco-Peanut Butter Crack Balls
- Fruit of choice
- Protein shake (see above)
- Healthified Ruth’s Chris BBQ Shrimp on a bed of spaghetti squash + Brocolli (or another favorite veggie)
- Guilt Free Tacos
- Baked chicken, salmon or another protein of choice + a side of veggies
(see options above)
Try to eat 5-6 meals a day and utilize a food tracker that can guide you in regards to your suggested caloric intake (I use Lose It!). If I’m trying to shed pounds, I go low carb, high protein. Personally, I try to get the majority of my carbs from my veggies. If you are just beginning, start slow. Perhaps you could limit the amount of rice/bread/pasta that you eat instead of cutting it out all together or implement healthier options such as quinoa, brown rice etc. Experiment and see what works for you; remember, it’s YOUR journey. And drink plenty of water! If you aren’t sure how much you need, use this guide.
Hope this helps! What are your fitness plans for the month of January? Please share in the comments, especially since I’ll need to switch things up come February. Have a great weekend 🙂