Tag Archives: Online Weight Loss Coaching

WIAW #111: IIFYM!

Good day y’all!

Whoa. I think it’s been a couple of weeks since I posted a WIAW post, but here you go. As always, thanks to Jenn at Peas and Crayons for hosting.

This week I get into IIFYM; “If It Fits Your Macros.” I’ll also be sharing some pictures from this weekend’s brunch at Denny’s and the Topsfield fair that I went to with the manfriend, my mom and brother. Enjoy!13493-wiawfallintogoodhabitsbuttonLately I have been eating things I haven’t eaten in months or even years. From countless pizza nights, apple cider doughnuts, fudge, specialty coffee’s, milk chocolate… I can go on.Since my surgery, I guess you could say I “let go” of my bodybuilding diet. Not to say that I was dieting but my diet doesn’t consist of solely chicken, egg whites and broccoli anymore.

Although it still consists of plenty of coffee and Questbars. I’ll have a little extra fat here and there, I’ll eat a doughnut or two. As long as it fits my macros (IIFYM), I am okay. Now is this how I want to eat?

Not entirely. I like keeping things green and clean, but I will splurge on occasion, usually once a week.But my stomach hasn’t been the happiest, so I know I need to get back to my clean ways. I like the concept of fitting “bad for you foods” into your macros.

But truthfully, I find that to be useful on cheat days; to be able to meet your macros nutrients while eating that pizza or fudge. The majority of people (from my experience) who follow this, lack in the micronutrient aspect.For example, a 70 calorie piece of fudge isn’t going to give you the same nutrients as a 70 calories of an apple. Both have carbs from sugar but the apple is going to give you nutrients and also has some fiber.

If you are following IIFYM and take a vitamin supplement, then that does help get any micronutrients you may be missing.Personally, I like to get my nutrients from the foods I eat. Everyone has their preference. This week I am getting back to a little bit more of my “egg whites and chicken” meal prep.

Although it was fun to try IIFYM on a daily bases, I think using it for dine outs or trips really helps at least for myself. I like to follow an 80/20 rule, where the 20% “bad” comes in the form of chocolate or Starbucks lattes!This past Sunday I instructed my first spin class and it was a blast! It was fun to give a group of people a fun workout. Since I was first a personal trainer, I was use to the one-on-one setting. Now, I am quite enjoying group instructing. I am off to relax for the rest of the day. My quads are burning from lots o’ squats, spinning and walking from this past weekend.

Question: Do you prefer group exercise classes or doing your own working?

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Lower Body HIIT Workout

Today I have something fun for y’all.

Here is a sample workout I use for my client training for her crew team. A strong lower body, back and core are essential for one who rows.

I focus mainly on quads, lats, core and biceps exercises for her program, but it’s important to train every muscle group.I love training the lower body and enjoy building quads of steal. For today, I am sharing with you a lower body HIIT (high intensity interval training) workout that I like to do at home or in the gym.

Be sure to use a weight that is going to challenge you. I personally use 10lbs weights for this workout. This workout is also a part of my client’s program, so you get a sneak peek into one of her training days as well.

It should take about 30-40 minutes to complete. This workout calls for three rounds, but I like to do four to kick it up at notch. Remember to warm-up and cool down/ stretch after. Have fun and get sweaty!Lower Body HIIT Workout

Cardio Burst Warm-Up (Complete TWO sets to warm-up)

      • Jump Squats – 3 Sets x 10 Reps
      • Mountain Climbers – 3 Sets x 20 Reps

Weight Training/ Cardio Burst (Complete THREE-FOUR Sets)

        • Barbell Squat (or w/ dumbbells)- 3 Sets x 15 Reps
        • Single Leg Squats – 3 Sets x 10 Reps
        • Sumo Deadlift (w/ barbell or dumbbells) – 3 Sets x 10 Reps
        • Weighted Lunges – 3 Sets x 10 Reps (on each side)
        • Plie Squats – 3 Sets x 15 Reps
        • Standing Calf Raises (w/ machine or dumbbells) – 3 Sets x 15 Reps
        • Cardio Burst!
    • Repeat weight training and cardio burst TWO (or three) more times.

That’s right; you warm up with two cardio burst sets. Then you complete the weight training portion and do one round of the cardio burst after.

Then you repeat the weight training and cardio burst two more times for a total of three rounds. Like I mentioned, I sometimes like to do four rounds for an extra push.

By the end of the second round I am a sweaty mess but I know I have to keep pushing. No pain, no gain right? We must do things that are uncomfortable in order to see change.

Hope y’all enjoy this workout and if you have any questions, leave them in the comment box below!

Question: What’s you favorite muscle group to train?


Early Bird Gets the Worm

I’m sure y’all know, I wake ridiculously early most days;

4:10am on three days to be exact. Two of those are work days and one is a 5:00am spin session. I try to wake up for the most part at 7:00am on non-early days but it can be tough.

Since I am still recovering from surgery, I allow my body whatever sleep it needs if I don’t have to be up at a certain time. Sometimes I’ll sleep in til 7:30am and other days it’s 11:30am.This Sunday will make eight weeks post-surgery. It’s crazy how just eight weeks ago I was in the ER for one of the most scariest times of my life. I am glad everything is much better and my workouts have been on schedule.

I have been sticking to 3-4 strength training sessions and 1 cardio day. Maybe in a couple of weeks I’ll make it 2 cardio days. I’m enjoying my new “macros.” I redesigned my macros and workout program for this week on and I can already tell the different in my energy level.

Every BODY is different; some people are ectomorphs, mesomorphs or endomorphs. I myself am a mesomorph and need to take in a bit more carbs then my protein and fats. Right now I am at about 220g Carbs, 130g Protein and 60g Fat. My calories average from 1,700-1,950. For the most part, I listen to my body but also try to stick to an eating schedule. And enjoying all things in moderation, of course. I made a little protein cake and added this pumpkin spice protein peanut butter goodness. It’s delicious and addicting. If you find it (I got it at Northshore Nutrition Corner), give it a try. One last work shift this week then the manfriend and I are getting ready for camping tomorrow. Hope everyone has a great weekend!

Question: Have you every had protein’d up nut butter from Nuts n’ More?


WIAW #108: Current Eats

Happy Wednesday everyone!

It’s time for another WIAW post. If you are new to the WIAW party, don’t forget to head on over to Peas and Crayons for the delicious details. Enjoy!In case you missed it, last week I did a post on my currently fitness routine and eating. Let’s take you through today’s eats.

Breakfast starts with a little bit of protein and carbs.

We have chocolate “proatmeal;” chocolate protein powder, oats, chia seeds, almond milk, blueberries and a little bit of that peanut butter goodness.Mid-morning fruit; raspberries!After work, I came home and munched on most of this 2% Fage. For lunch, I had a second helping of “proatmeal.” This time with blackberries and the rest of the 2% Fage Greek yogurt added to the mix. Normally I have chicken, veggies and quinoa but today I was feeling oatmeal-y.Pre-dinner snackage? Banana nut muffin Questie!For dinner I had [leftover] grilled chicken, black beans and broccoli. It’s been quite some time that I had black beans and they were delicious as I remembered.The leftovers came from the manfriend’s family. They made dinner and invited me over this week and it was such a nice evening with them.And for dessert? This baby that I found at the supermarket. Best tasting thing! I swear to you it tasted like pumpkin pie filling. #PumpkinEVERYTHING! Question: Have you spotted the pumpkin spice Chobani Greek Yogurt?


The Journey In Between: Day #15

On August 15th, I “restarted” my health journey. And guess what? Today is day 15! Kinda cool right? *Excusesmynerdness*

Where are we at now? Leg progress is on point!

One of the key things I was trying to focus on was building my quads. I have pretty good shoulders and abs, well that area is always a work in progress.But my lower body and back have been my main focus this year and I am happy that surgery didn’t take away too much of my progress. I am back to pre-surgery weight and body. Now it’s a matter of building again. I started a little bit of my body building program this week but I didn’t spin twice this week like I wanted to (only did one session).Picked up some of protein staples for my meals. I also eat/ have ground turkey, protein powder, brown rice, quinoa, oats, peanut butter chia seeds, and veggies just to name a few extras not shown. Lots o’ snacks too. And when I can splurge? Quest bars.Breakfasts are usually a protein bar and berries or oats. Depending on my workout for that day, I will eat more carbs if it’s back or leg day.

For other days I stick to mostly protein sources for breakfast. I find that this works for me on my more intense strength training workout days (which just happen to be back and legs) I make sure to eat extra fuel. If I know I am going to attend a spin session later, I will have a nice bowl of oats for breakfast and maybe some extra brown rice with my lunch.

Lunches and dinners pretty much consist of a protein and veggie, sometimes good carb sometimes none (again, depending on my training day). I am feeling good and learning to take every training day one at a time. If my body isn’t up for it, I won’t train.

I use to think it was the end of the world if I didn’t workout but I learned that in order to be healthy for what life throws at you, you must be able take care of yourself first. Hope everyone has a happy and healthy Labor Day weekend. Any plans? I’ll be hanging out in Rockport tomorrow with the manfriend!


This Week In Adventures

I haven’t posted a throwback Thursday in a while. Even though post surgery I gained almost 10lbs I look back at these old photos and realize how far I have come in the past 8years (currently 163lbs). I was almost at my heaviest weight (240lbs) in this picture (220lbs). I have to remind myself that a healthy lifestyle is just that; a lifestyle.

It’s a journey that is never ending and there are going to be ups and downs. As long as you use those downs for fuel to keep your head up, that’s all that matters.

***

The guy is something special. The manfriend and I went to Boston to just hang around town. No agenda, just relaxation.Boston is such a beautiful town.My brother also took me to lunch at PF Chang’s this week.Plenty of Starbucks was also involved.Tomorrow is the AAAI/ISMA cycling conference!

I am super exited to be with my AAAI/ISMA family for another weekend of fitnes and fun. My brother, the manfriend and I are also off to New York again this Sunday for a Yankee game. Can’t wait to spend time with the family again and the puppy!

Have a great weekend everyone!


The Journey In Between: Day Three

You’ve heard me countless times say that I am restarting my journey; from moving, injuries and more recent, surgery. Life just happens.

Sometimes it’s hard to stay motivated when you have so much going on, whether it’s by choice or beyond your control. It is important to remember that life is a journey. Just because you set a goal doesn’t mean when you reach that goal, it’s the end.

Life is a process and there will always be ups and downs. You won’t always be progressing. Sometimes you may be at a stand still or maybe even go backwards. It’s easier said then done but you should remember to never give up and keep moving forward!

That being said, let’s check out what I am going to be doing for the next month to restart on my fitness goals. Friday the 15th was the first time I really had a good workout in almost a month. Before surgery, the last time I hit it hard at the gym was July 17th. Crazy to know I didn’t workout for almost a month. I do have restrictions; I can’t do activities such as TRX, Vinyasa Yoga or Insanity like workouts.

I also can’t perform exercises such as  deadlifts, back extensions, deep squats or any core workouts until the end of August. My main focus for the next few week will be back, bi’s and tri’s while working a little shoulders, chest and lower body.

I have my AAAI/ISMA cycling conference in less then a week, so I will be training for that. To keep myself accountable, I am going to be posting my workouts each week and discuss my nutrition, which will change every week or two. I will be playing around with my macros but for this week, they are the following:

  • Calories: 1750-1900
  • Carbs: 180g (190g max)
  • Protein: 130g
  • Fat: 60g (70g max)

I don’t like to focus too much on calories but usually that’s my range, depending on my workouts and day. Post surgery, I gain about 10lbs and right now I lost a solid 6lbs. I am currently around 163lbs and want to get back to my happy zone of 156-158lbs. I know it may sound like an odd range but ever since I started my weight loss journey back in 2008 and have fluctuated here and there, I know that this range is my best and feel my strongest.

When I am strength training and keeping up with my fitness routine, I start getting leaner and look like I’m 135-140lbs. Most people see me and wouldn’t think I was almost 160lbs, which is why at a certain point, it’s not so much about the number on the scale. Right now I only have about 3lbs to get back to pre-surgery weight.

Workouts This Week (August 17th-24th):

  • Sunday: Active Rest Day!
  • Monday: Rest Day
  • Tuesday: Chest & Tri’s + Spin (45mins)
  • Wednesday: Legs + Spin (45mins)
  • Thursday: Back & Bi’s + Cardio (30mins)
  • Friday: AAAI/ISMA Cycling Conference
  • Saturday: Rest Day
  • Sunday: Total Body Workout (30mins)

My exercises this week are going to include at least two spin sessions and three strength training sessions. I am planning to take 2-3 rest days a week since my body is still healing, I don’t want to overwork myself. Active rest days just include 2+ hours of walking. And that’s it! That’s the plan to get back on the fitness wagon.

I am definitely feeling good, but I don’t want to push myself because I know its a sign that my body is healing. I don’t want to have to end up hurting myself and needing more recovery time. It’s time to get ready for my Vermont trip with the manfriend. Be sure to check out this week’s WIAW for some Vermont eats.

Happy Sunday!


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