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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?

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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!


How Cycling Changed My Relationship With Body Building

You may have noticed I changed the blog and Facebook page from “body building beginnings” back to its original state of Healthy & Nutritiously Sweet.

Let’s back up for a second shall we? Since I started cycling, my upper body and back (which is my weakest area) have become stronger and more muscularHere is  a snippet from my AAAI/ISMA cycling studies:

“The postural muscles; these include the neck, chest, back and abdominal muscles. These muscles are active during cycling to maintain the body in a stable position of the saddle and to resist the effects of gravity thus allowing the lower body muscles to generate the power needed to rotate the pedals.”We all know that the lower body muscles such as the quads, calves and glutes are going to benefit from cycling, but would you have expected the upper body and back muscles too?

I knew my arms were getting a workout because when you jog out of the saddle, your body is holding yourself up to balance on a the bike. It would make sense that your back muscles are getting a workout too!Now cycling has allowed me to tone up not only in my upper and lower body, but also the abs and waist. I noticed I am developing a  “two pack” as well as the outline of the abs. I have extra skin from my 100lbs+ weight loss, but for the first time I feel very comfortable in my skin because I know progress isn’t going to happen overnight. I am happy being strong and healthier then I have ever been before.

The reason I started cycling was because back in April, I got injured (and sick) and I had to take a break from body building. I still did some workouts here and there, but not to the fullest of my program. I then decided to take a chance on my friend’s spin class. He told me that he would give me a better experience then my previous spin class (since I was traumatized from my first!).

From the moment I took his class, I fell in love with the spin bike. For once in my life I didn’t have any limitation, cycling is much easier on the joints. I have two rotator’s cuff, an elbow spur and had hip and knee surgery over 10 years ago. While I love body building, I was limited with the exercises I could do and had to modify quite a bit. I ended up over deadlifting and injured my back very badly, on top of being sick.

I started incorporating the body building plan while I was cycling and I noticed a few changes; the more I did heavy resistance on the spin bike for a short time, the better my strength training. The more I did sprints on the bike at a longer distance, my performance body building declined. I also didn’t feel like I had the proper energy since I my “diet” was still following the bodybuilding plan; I needed more carbs.

I decided to keep studying cycling and do my own research as well. I decided that I was going to discontinue following the body building plan that I was doing. I went on to create/revamp my own eight week coaching and strength training plan where I could include body building type exercises and still enjoy other activities like cycling and yoga. I managed to drop 10lbs in one month, which was not my intention at all.

But I felt great, energized, nourished and healthy. My youngest brother lives with me and he has noticed that I have been happier and healthier. I don’t view food as strict as I did with bodybuilding, but rather I view it as nourishment and fuel for my health and workouts.

There were times during body building where I feared carbs because you are conditioned to think in “protein.” But as a person who has a bit of kidney problems, too much protein isn’t really a good thing. 

I can enjoy my protein truffles as a pre and post workout snack again. Not that I didn’t eat them during my body building plan, but they just weren’t as enjoyable as when I’d add in pure maple syrup or cranberries for some simple sugar and carbs fuel-age.It’s important to remember that everything happens for a reason. Had I not became injured, my love for cycling would not have happened. Cycling even allows me to listen to my body more because I know if I am sore or tired, it ain’t gonna happen. I have never loved something as much as I love baking and yoga.

I feel the healthiest, leanest and strongest then I ever have post weight loss. This September marks the 5th year of my weight loss anniversary and I can say moving forward things are only going to get better.


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


Confession: My Training and Some Truth

Happy Monday y’all!

Let’s get down to business shall we? Many of you follow my Instagram or Facebook page or even my personal Facebook. I am sure you are probably wondering “what is this “training” you speak of? No it’s not a batch of revamped protein pancakes.Well today is day seven of training and let me explain; bodybuilding training. Now I am not talking about crazy bikini competition body building training because well y’all know I love my chocolate, Starbucks and specialty lattes way too much. But I have decided to find my own middle ground and I am further developing MY personal health and fitness plan.Little by little, I am putting a plan together for healthy body building. For those that have my plan, you know I am all about balance and moderation. I don’t like extreme diets or workouts. I like a plan that is fun, effect and suitable for all.Because after all, whatever you did to LOSE the weight, is what you will have to do to keep it off! You don’t want to do some crazy insanity type stuff everyday forever, do you? If you do, that’s cool too!

If you are looking for a new fitness routine or tips/ meal plans to tweak your current diet, I totally urge you to check out my coaching program here. It’s only $39.99 and for two months you get unlimited access to yours truly, a fitness plan, eating plan as well as tips and tricks throughout the two months. Every person who has the plan, will always get the updated fitness plan in their inbox!

So I need to have some form of goal at the end of all this?! Well to be honest, I haven’t been truthful with y’all. Let’s just say long story short I did choose to gain weight for myself (10lbs) but also I gained weight for a boy. Yes, a boy who said I was too skinny in the 130’s and he said he’d like it better if I had more meat. I was already gaining back 5-10lbs for health reason so I thought why not 5-10lbs more?!

After getting out of that relationship and being truly single for almost a year now, I realized that I wasn’t myself. The real Sabrina knows how to be focused, balance treats, workout 5-6 times a week, cook, bake and listen to Nine Inch Nails. The real Sabrina, I realized hadn’t been around for almost five years and that surprised me. I can’t believe (though I was sick a couple weeks ago) how much more happy and vibrant I am.

People even comment on it; just something I never took the time to realized. Okay, what am I training for besides personal goals and my fitness plan development? Certification.

Summer is that time again where I have to renew my certification but I am thinking of either going one of two routes; level two person training (there are 3 levels and a Master personal trainer certification) or YOGA INSTRUCTOR.

Yes you heard well. I just honestly haven’t decided and who knows I may do neither and go into something else. What do y’all think?! What do YOU see me as?

Have a great week everyone :)


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