Hey you all, let’s catch up!

I ended last week with a kickball game on Sunday with my F45 fam. Y’all, it was so much fun!! The weather was perfect, and I couldn’t have been in better company. Oh, and my team won (btw).

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This leads me to today’s topic…treating yo-self when summer shredding. I have been asked repeatedly since beginning this series, “Do you have a cheat meal when summer shredding?”

I decided throughout this series that I will allow myself a little treat here and there. Take Sunday for instance, I celebrated with a beer following our game (blue moon for those with inquisitive minds), but my snack plate was full of fruit and raw veggies, and I brought a protein shake in my bag. Fast forward to today, and while grocery shopping after my workout, I bought myself one chocolate covered honeycomb. I kept looking at the bulk section where they have all the yummy extras, and decided, why not. The five minutes it took for me to figure out how to weigh this 30-gram piece of yumminess was worth every second and all .36 cents. I sat in my car with the air conditioning blowing and enjoyed every single bite (well it was a small piece, so it was only two bites), but it was delish!

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Throughout the week I typically have three to five meals a day, which consist mostly of whole, non-processed foods. I stay away from sugar (hence why that honeycomb was so delectable), drink lots of water, and aim for 20-25 grams of fiber.

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I am typically in a fasted state for the first 3-4 hours of the day. There is no reasoning behind this approach, other than I am just not hungry when I wake. I am up at least four days a week no later than 4 am, and usually eat around 8.

I think it’s important to remember that having a full-on “cheat meal” can stall progress; however, some people plan a cheat meal the last day of the week as a reward or something to look forward to. While this may work for some, other individuals find that a cheat or treat will send them into full-on binge mode and opt to avoid the temptation altogether. The bottom line, I think it’s important that each person finds their own approach and what works best for them.

Cheers!

Good morning y’all and happy Monday! I am going to jump right into this post because I am super stoked! The time has come, today officially marks the beginning of my 8-week Summer Shredding Series!

While I was already looking forward to beginning this series for summer, my husband shared some news with me this weekend that sweetened the deal even more! We have officially booked our two-week summer vacation! We will be taking our annual road trip the first two weeks of June to visit family and friends in Alabama, Florida, and Indiana. My birthday, June 5th, will mark the end of this 8-week series, just in time for the beach! I won’t begin this series by promising to blog every single day, but I do hope to check in weekly.

After typing up this blog entry over a cup of coffee, I decided to take a break and get in a good stretch session. My back and hamstrings have been incredibly tight recently, so a little extra TLC over the next few weeks is a must to make certain that I can bring my best to each and every workout. I spent about 55 minutes stretching, really concentrating on the areas that are lacking in range of motion and flexibility.

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Following my morning stretch session, I had a big bowl of oatmeal mixed with liquid eggs and topped off with nothing other than Texas Pete hot sauce. On the side, I had a green smoothie made up of cashew milk. spinach, greek yogurt, and coconut water. I take my supplements in the morning with breakfast. Currently, I am taking in a tablespoon of Turmeric, fish oil, glucosamine, calcium, and a women’s multi-vitamin.

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After breakfast, Jack and I made our way outside to do some lemon picking. The biggest harvest for lemons is during the fall, so this is the final batch before summer comes along.

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Lunch was a big bowl of brown rice, black beans, lettuce, tomatoes, onions, and avocado.

I had to coach this afternoon, so I made a point to go in early and jump on the In-body to have my stats recorded for a starting base. I am sitting where I was last week at the end of the F45 8-week challenge. I am just under 133 LBS (132.7 to be exact), and my body fat read to be 18.9%. My body fat percentage showed an increase, but this is why it is imperative that you follow procedures when having these tests completed. I tested after having two meals and almost a half-gallon of water, so I am not sweating the inconsistency.

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After coaching, I decided to hang around and take today’s class. It was 45 minutes of intense intervals that left me dripping with sweat and completely spent!!

It is now 8 pm and I am finally finishing up my dinner, which consisted of a veggie burger, two corn tortillas, carrots, zucchini, and avocado.

I would say that day one of summer shredding has been a success!! Cheers to the next 8-weeks!!!

Hey, fit fam! I wanted to share with you all a highlight of my week last week.
I was having my morning coffee last Sunday and began scrolling through IG. I had a message in my inbox from a client; it was a photo of the scale, and in between her bare feet read 144. This day marked 30 weeks that she had been following my customized training and nutrition program, and this marked exactly a 30-pound weight loss.

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When you see that as a reader it looks great on paper, right?! Thirty pounds in 30 weeks for a female in the 35+ age range is perfect; that’s a pound a week! It’s enticing and seems doable, you think to yourself, “I can do that!”

What I’m going to tell you is the same thing I tell everyone when they begin a training program; yes, it is very doable because it’s based on science. Is it easy, no. The reason it isn’t easy however isn’t because of the reasons you would think. Most everyone can agree that working out is the easy part and diet is the hard part. While I think this is true as well, I believe a lack of patience is most people’s primary detriment.

Take my client above for instance. If she lost a single pound the first week, another the second, another pound the third and this was a continuous pattern that she knew to expect every week, that in my opinion seems fairly promising. Unfortunately, that isn’t how it works. You may begin a new training/nutrition program and the first week lose 5-pounds merely because you aren’t eating sodium-filled processed foods every day. While this is exciting and a great feat in itself, these numbers aren’t typically realistic over consecutive weeks. In fact, some weeks you may show no weight loss at all. This is when people lose their patience. “You mean I have followed my menu and workouts to a T and haven’t even lost a pound this week.” Yes, it sucks! It absolutely sucks to step on the scale one day and read 132, and the very next day weigh 133. How in the world does this happen?! It’s defined as homeostasis and electrolyte balance, it’s called being a human!

My client above didn’t throw in the towel at 15-weeks when the scale didn’t show a loss, or at 21 weeks when once again, nothing on the scale. Instead, she emailed me and said she was going to stay off of the scale and only weigh in every two weeks along with her bi-weekly measurement updates. This made me so happy! I check in with my clients every week. Each week they fill out a questionnaire regarding their menu, workouts, how they feel and so on. I have them weigh in once a week (the morning of their check-in), and every two weeks I request measurements. When she said she wanted to weigh in bi-weekly this showed me that she was no longer relying solely on the scale to determine her progression, which ultimately shows me she has found her “fitness and wellness lifestyle.

I have said it over and over, verbatim …slow and steady progress trumps fast fat loss any day. If you want to lose weight and keep it off, you must commit to a healthy “lifestyle.” If you weigh yourself every single morning, you can guarantee that at least three days out of the week you will begin your day with doubt and uncertainty. Why would anyone want to do this to themselves? More importantly, why would you let a scale determine a moment of unhappiness in your life.

It’s ok to occasionally get discouraged, once again, we’re human; however, one must learn to control emotions of discouragement and not overeat and dive headfirst into a pattern of binging when these feelings come into play. One must realize that every week will not be a rewarding week on the scale. Every week you will not be motivated. You may slip up and eat two too-many cookies on your treat day, but the main thing is to remain patient and consistent.  If you are consistent with a program science will prevail, but you must have the patience while waiting on the bigger picture.