Two Months of Progress (Nov 13′- Jan 14′)

Happy Sunday and February 2nd!

Can you believe it’s already February? Me neither! I come to you to show you some progress, February goals and share with you some more body building things. And stay tuned for what I ate Wednesday where I will actually show you a whole day of food versus just showing you random eats throughout the week.

Some goals that I have in mind for February?

  • Do yoga at least 2x’s a week.
  • Sauna at least 2x’s a week or one hour total.
  • Increase my cardio sessions by 5 minutes.
  • Get under 155lbs.
  • Reduce my sugar intake and have any form of chocolate “goodies” only 2′s per week.

In mid-November I began to get more serious about training; seeing a personal trainer and gaining my own knowledge for my coaching plan.I have lost several inches around my waist, not to mention a little ab flattening action. My legs and arms are leaning out and my *ehem* chest has gone down. It’s only been two months and I am quite proud even though it’s only been about a 6.2lb loss. Hey I’ll take it, but I got to make sure to work on this back of mine. Here is a day 11 shot of back and legs (I started bodybuilding on January 22). I am proud however of my legs; look at those quads growing!My brother is even joining in on some body building workouts. I am seriously proud of him and he’s even been eating healthier. It’s all about progress not perfection and everything in moderation.I still have my Green Mountain coffee; usually consists of stevia/ raw sugar, cocoa powder and skim or soy milk. Sometimes I will even mix in a tablespoon or two or protein powder if I drink it post workout. So good!Live, laugh and lift <3

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Work Hard, WorkOUT Harder

I have been kicking it up a million notches this week.

When I first started to restart my journey pre-challenge, I got up to 168lbs in early November. There is just something about the holidays that makes me want to get fit. For the past four years of end of the year holidays, I have lost weight. I tend to gain weight, if I ever do, around March- April. I don’t know why, that is just me.

One thing I wanted to mention [and it may be TMI!] is that I stopped taking my birth control. I haven been taking it since I was 17 due to my horribly irregular periods. I use to get them about twice a month but the pills helps to maintain one a month.

Hence explaining some of my health issues and increased anemia back then. It’s been a week and so far I notice that I have a bit more energy and my breasts are not as “swollen.” I think this means it’s time for a new birth control pill? But any who, I am happy with how this here Sabrina is looking and I am proud of her to the T!My friend/ trainer has been kicking my ass [and teach me a ton], but I love it. For once, someone gets to push me around, instead of me pushing around my clients. Now I know why they “love/hate me” during a session. Pay back right?

Post yoga or before work, I enjoy a cup of espresso or just coffee with soy milk. Seriously this honey latte from Pleasent St. Tea CO. is bomb!Eats have been nice and clean. Mostly for dinner I don’t have a “starchy carb” like rice or red roasted potatoes. I stick to veggies and I honestly never thought I would get to that point where I crave a bowl of veggies. I am quite impressed with myself.

I’ve been making sure to keep up with my meal planning or at least having foods I can go to in the case that I forget to bring something or cook one day.Still eating a ton of figs and protein pancakes. It’s been established; I have a problem.

  • Pre-Challenge SW: 168lbs (11/1)
  • Challenge SW: 164lbs (11/13)
  • CW: 159.8lbs (12/13)

This means I am down 4.2lbs from the challenge and 8.2lbs from my highest this year! #happydance! And no worries… selfie overloads are only on challenge update posts ;)

Question: Favorite kind of coffee flavor and/or style? Or no coffee at all? The honey cinnamon latte is on my top favorites but I love Green Mountain coffee and Starbucks Lattes!

“Keeping Healthy” til 2014: Week One & Updates!

Hello my friends!

Now, let me give you a quick update of things, shall we? I won’t get into detail of anything but I currently now work at Workout World (aka W.o.W) and the YMCA as a health coach and personal trainer to be (sometime early next year!).I am so excited to embark on this new journey. And also? My brother is going to be starting school here in Massachusetts! Yep, we are going to be roomies, that should be quite interesting ;). [My 25th Birthday].Okay, so I’ve been doing sauna action at least twice a week at my new gym (W.o.W). Love, love, love it! Bod shot: It’s not too bad but slowly the bloated is going down.

 This week I had to focus on portions, which went it was not easy at all pretty well. Thank goodness for a good ole cup of java. Here’s a front shot for y’all.

This week I am at 162.8lbs! That is a 1.2lb drop, which is awesome considering I only worked out 4 times in the past two weeks. Just haven’t been feeling well [yet again], but I think this time I am back on my a-game. *CrossesFingers*

Question: Boy, that was a bunch of selfies… my bad! Ever have those over-selfie moments? How are you keeping healthy this week? Don’t forget to enter the GIVEAWAY/ Challenge here :)

All Things DAMY

This post has been my most requested. I wanted to make this post about all things DAMY Health. Here are some of the questions most of my readers ask. If you have any more questions, please feel free to post of comment or email me at NutritiouslySweet@gmail.com. Enjoy!

How does DAMY Health work?

Damy is a simple online coaching program designed for clean eating, weight loss, toning and more. You first choose the program you want and the rest is easy from there. All programs have a once a week check in where you and Amy discuss your personal health goals and anything you may need help it. You also have access to Amy 24/7 via email and she always responds within the next 24 hours.

My weekly workout plan?

Right now my workout plan is based on my mood. For the most part I still do half of the DAMY workouts and half my own. DAMY workouts consist of about 30-45 minutes of your choice cardio plus weight training. For the most part, the weight training is divided into three categories; lower body, shoulders and chest. There is also ab work that in incorporated and one (or two depending on the program) of the days is a HIIT day {aka high intensity interval training). For that, it usually consists of burpees, jump squats, push ups, and then combining it with weight or strength training. The other half that’s my own, usually consists of walking or yoga.

Can I do the workouts indoors?

Amy does have a few workouts that you can do at home. For example your cardio can be a HIIT, so you can do rounds of push-ups, jumping jacks, burpees and such to get your heart rate going. Also a jump rope is a great way to get that cardio boost.

Do I post a log?

I don’t post a workout log, but if you guys would like to see me post my weekly workouts, I can totally do that!

Can I do the exercises if I am older or need low intensity?

All the exercises can be modified. You just need to ask Amy. I had hip and knee surgery and was able to do most of the workouts. Again, just ask Amy!

Do you have to buy unusual foods?

No, not at all. I mean granted quinoa and edamame aren’t your usual purchases, but you can still buy the basics like eggs, lean meats, brown rice, oats, veggies, fruits, nuts, seeds, oils, etc. at your everyday supermarket.

Sample week of DAMY?

I don’t have any sample meal plan weeks of DAMY, but I do have a few sample days. I have sample #1, sample #2 and one vegetarian sample. If you’d like more, please feel free to let me know and I’ll do a few more.

Again, if you have any other DAMY Health questions, please feel free to ask. *Live Nutritiously*

WIAW #25: Cleaning Up “House”

My body is my temple and I need to take care of it better. As many of you know I have issues with food allergies and anemia. I haven’t been taking care of myself 100%, but as of Sunday, I’ve been doing an excellent job and I am quite proud of myself. Yay for healthier and happier me!For this WIAW, I will be showing you my eats for one of my “clean” eating days. I did sneak in a banana though (I just had a mean sweet craving and I reached for that as oppose to chocolate cheesecake). If you don’t know what What I Ate Wednesday is, check it out over at Peas and Crayons!Breakfast: DAMY Gingerbread Protein Pancake (minus apple) w/ Almond Butter. So simple, so delicious!Snack: Cheese, Pear & Almonds. Here is where the dairy comes in. On the DAMY fat blaster program, dairy is not allowed (except yogurt) but since I am using it as a guideline to get my eating back in check, you will see it here in my eats.Lunch: Brown Rice, a baked plantain, black beans and sautéed spinach. I forgot how much I love sautéed spinach. A little olive oil, sea salt and minced garlic? Mmm.Snack: Here is the sneaky little banana. It took care of my sweet tooth, which is awesome! Normally I’d be wanting chocolate or ice cream, but I reached for Nature’s candy and felt satisfied!Dinner: Hard-boiled egg white, light string cheese, grapes & spinach/pineapple smoothie (not shown). Since I had school on Tuesday, I know I don’t really get to have a proper meal. I had a spinach and pineapple smoothie before class and the rest of the snacks after. Love it.Eating like this makes me feel so light and energized. I can tell that eating meat definitly weighs me down. Mostly because my digestive system is on the frtiz from all my food allergies. But since I do know how to make my body feel better, why not do it?

“The body is your temple. Keep it pure and clean for the soul to reside in.”
~B.K.S. Iyengar, Yoga: The Path To Holistic Health

“Diet” Change Up

Since I haven’t been myself with food or workouts, I am going to be using the DAMY Health fat blaster program for two weeks as a guideline. This will help me for a Halloween party I was invited to for this Saturday coming up. I don’t want to look yucky (or feel yucky) and bloated. I want to look hott! Woot :)

What do the meals look like? Super clean and I’ll show you a few sample days of what I have. There is a strict eating plan, however, like I said, I am going to be using it as a guideline. Dairy is not allowed (except for plain yogurt) but I may be having some cheese. Bananas are also not allowed, as it’s mostly apples, pears and berries and this I will be following.

The plan is very low in sugar (only natural ones from fruits/ veggies and of course the yogurt). It’s going to be hard. I know I am going to have a massive migraine for a couple of days but my body needs to detox from the sugar overload. I’ll only be doing a little maple agave drizzle for the protein pancakes, so in combination with the yogurt, my added sugar should be less than 20 grams per day (Daily Recommended Amount = 24g)

I am also going to be eating vegetarian for the two weeks as well (DAMY Health offers a vegan meal plan too!). Why? I find it better for my digestion and I’ve been feeling really sluggish. I tend to get that way when I eat too much meat. I am taking a multivitamin now that has 158% of Vitamin B12 (on top of fortified unsweetened soymilk), so that won’t be an issue. Now with iron, I have been looking into more iron alternative as oppose to beef (10% Iron) and turkey (8% Iron).

Here is a little list of five foods:

Foods with 8%+ Iron (Per Serving)

  • Broccoli (1 Cup Cooked = 8%)
  • Raspberries (1/2 Cup Frozen = 8%)
  • Almond Butter (2 Tbsps = 8%)
  • Soymilk (1 Cup = 8%)
  • Spinach (2 Cups Raw = 10%)

As with all foods that have iron, you must have some Vitamin C for proper absorption. Foods high in vitamin C? Broccoli, Raspberries, Brussels Sprouts and so on. I know this post lacks in pictures, but I wanted to really give you a sense of how I want to change-up my eating habits. You’ll forgive me, right?

Question: Do you ever get out of the “healthy” eating mode? I notice that when I get sick or overworked, it just goes in a weird spiral!

DAMY Health 20% OFF Special Promo!

The holidays are coming up and you know what that means? Time for a lifestyle change, of course! As a DAMY Health ambassador, you know I am all about a healthy lifestyle and enjoying all things in moderation. And guess what that means for you?

DAMY Health is giving Nutritiously Sweet’s Members 20% OFF their amazing  All-Natural Online Weight Loss/Body Transformation Programs. This special is valid for 1 week only! Now is the time to get fit and healthy for the Holiday Season. You can redeem your 20% OFF by simply entering the coupon code “DAMYLOVE” when you sign up here (must click link and enter code to receive promo*)

If you want more information on the DAMY Health programs, check out the DAMY Health page. While everyone is going mad through the holidays, stress eating and just simply tossing healthy out the window, you will be on your way to a happy, healthier and better you.

I love to whip out the Fat Blaster or Holiday Slim Down program and make sure that I don’t go of plan. Life is all about balance and with DAMY Health, you will succeed.

DAMY Nation!

Wow, have you seen all the awesome recipes Amy has created at DAMY Health? Raw cinnamon buns? Note to self: Get a GIANT jar of cashew butter.In other DAMY news, I am now on week two of restarting my Bikini Body challenge for Hot for Halloween. I feel amazing. The Bikini Body program to me is the best because it just makes you feel good and look good.

One of the questions I get asked a lot is, is it hard to follow? A lot of people get worried about diet restrictions or having to work out too much.

But honestly when it comes to the food aspect, there is so much variety! You can never get bored because Amy gives you a huge list of foods and all you have to do is mix and match to your liking. If you want to see some sample menus, click here!

For the workouts? It is a set plan, but if you do need modifications, (as did I due to my knees and hips being weaker) just ask Amy! She is your coach 24/7 and use that to your advantage. She is more then happy to give you a modification or alternative moves to do for anything you may not be able to do.

Sick during Bikini Body? Just repeat the week! Don’t give up because you had to miss a few days from being sick. Get back on the Bikini Body wagon and repeat and continue working toward success.

So what are you waiting for? Check out DAMY now!

Restarting the Journey

Okay, it’s time to get a bit real. The past few weeks haven’t been all happy go lucky. I’m not sure what was going on but there were many things that happened. For starters, after my clean eating week where I reached 140lbs, I gained back 2 pounds as expected but then started going down like crazy. I even hit the 130′s!

To make it weirder was I was eating about 300-400 more calories than normal. Weirder? I was doing no activity except for the occasional yoga for 30 minutes. My shoulder pain was too severe to do any weight lifting. I am not sure what was going on, so I went to the doctor’s last week to get a blood test.

I don’t have any results yet but for the past two weeks I have been eating about 2,000 calories (from my normal 1600-1700) and trying to put on some weight, the healthy way. More nut butters, oils, nuts, whole eggs… that sort of stuff. It has been working and I am up to 144lbs. I no longer see my ribs like crazy and I must say, it was starting to freak me out.

But after not doing any weight lifting for almost a month, I am a bit soft. So what’s a girl to do? Redo DAMY’s Bikini Body, the workout portion mainly. The only think I will change from the nutrition (which I advise you not too) is, I am going to do carbs at dinner on the days I work later.

I have dinner at around 5:00pm and my work doesn’t end til 8:00pm. I am still very active after dinner, so I do need that extra energy. This is three times a week, so the remaining four I will stick to the plan for dinner.

I need to get back to a workout routine and Bikini Body always helps me get back on the saddle. Plus I need to build up my muscle again. A month of no weights, is starting to show in my arms and thighs.

This fits perfect because I am being summoned to do Hot for Halloween again on YouTube. I miss my YouTubers (not that I don’t love all of you guys!) and can’t wait to get back on the video wagon.

For tomorrow, I am going to go into the workout and food plan. Hope you don’t mind the lack of photos, but sometimes a blogger has to get real.

And hey! Did you miss the breakfast foods/snacks giveaway? It ends Sunday (but since I’ve been a bit crazy and non-existing, I might extend it a day or two). Good night!

“A Day In The Life Of” A Sample DAMY Health Menu: Vegetarian Style

Since I am doing Vegetarian Time’s 28 Day Challenge, I figured I’d do it DAMY style. DAMY Health offers vegetarian and vegan swaps for “Column A*,”  which is mostly your protein source. When you are vegetarian or vegan, meat is not an option. On the Member’s Only section of DAMY Health, there is a list of vegetarian and vegan food options to ensure you are getting in your protein while following your DAMY Health plan.

As you all know may or may not know, I am on maintainance. This means since I am not trying to loss weight, I can afford to do things a little differently here and there, which I go into more detail in the first sample menu. However, when you are on a specific program, you must follow the meal plan that is given to you. I know I mention this in every sample menu but it’s important!

You may notice that there are several protein sources in the individual meals. The majority of the protein sources call for a one cup serving, such as chickpeas or quinoa. What I like to do is use half or even 1/3 of the serving so I can have a variety of foods for my meal. It’s always better to have variety and choices. At least that’s what I think.

How awesome is DAMY Health? There are seriously not enough words in the dictionary to explain my love! It has seriously change my life not only physically but mentally as well. I have tried all the programs so if you do have any questions, please feel free to leave me a comment or send me an email at NutritiouslySweet@gmail.com. If you haven’t already, check out more info about DAMY Health and its’ programs by clicking here. Or for more information on my DAMY Health experience, click here!

Here it is part three of a sample DAMY Health menu for a day, vegetarian style and with a planned treat! If you missed my first sample menu, click here! Part two? Click here. Enjoy!

BreakfastVeggie Omelet

  • Mix one whole egg and two egg whites with broccoli, onions and peppers and serve with whole grain toast.
  • Pair with a banana (or other fruit) on the side.

SnackDAMY Health’s Basic Berry Smoothie

LunchKale Chickpea Tofu Burger

  • Serve on a whole grain bun, wrap or pita.
  • With a (plain) Greek yogurt on the side (sweeten w/ Stevia and/or cinnamon)
  • You may also have a side salad with “free foods”* drizzled with some olive oil.
  • Protein Source: Chickpeas, Tofu & Greek Yogurt

SnackDark Chocolate Squares & Almonds

DinnerQuinoa w/ Black Beans & Spinach

  • Cook quinoa and black beans separately in olive oil, oregano, onion, garlic, pepper and parsley.
  • Or choose whatever spices you like!
  • Drizzle a little olive oil on spinach.
  • You can also choose your choice veggies or leafy greens.
  • Protein Source: Quinoa & Black Beans

Snack (If Still Hungry)

  • Small handful of nuts or sometimes I have yogurt

*see any DAMY Health plan for details!

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