Cindy’s Fitness Blog

What a journey!  Super clean nutrient dense eating is a stretch of the mind, body and soul!  New self-talk to avoid the non-nutritive foods I sometimes choose, the body driven to preserve the stored fat, and the deepening awareness of what I am made of.  The scale says I have lost 7.5# to date.  What did I do to accomplish that?  Well, notably, I counted more steps throughout each day…parked further away, took the stairs more readily, rather than the elevator (even though my knees were crying a bit!), in addition,of course to my regular workouts of strength and cardio.  To help fill me up, I chose more beans and nuts…ahhh..those wonderful high fiber plant-based foods!  And, I was sure, to eat very frequently, even sometimes every 2 hours, rather than the normal 3.  This seems to be what has worked for me..how about you?

This could be the hard part.  The initial rush is over, the toying with our minds in the second week is past, and now we just got to press on, and keep our eyes fixed on the goal.  What is your goal?  Think about it.  Take the steps to make it happen.  Keep your vision of what you want in the long run for yourself.  If you find yourself wanting to take the wrong turn in your nutrition or activity choices, JUST SAY NO!  Give yourself a little pep talk, and PRESS ON!  Everyone in the group who has reported to me has lost some scale weight!  That is awesome!

Oh my goodness…I am sooo hungry these last few days!  Is it because I am up-ping the ‘ampee’ with my exercise and activity?  Is it because I am eating increased amount of fibrous foods and lean proteins, thus incinerating my internal fireplace?  Is my metabolism firing up?  Are my fat cells being depleted and crying to get filled back up?  (Fat cells don’t die, they shrink.)  In any event, today I chose to eat more calories, i.e., more quality calories.  Perhaps stabilizing for a few days on more calories, then dropping back down will quiet the hunger pains.  I’m going to give it a try.

Going into the second week of super clean eating and activity takes a bit more attention.  The initial thrust of enthusiasm fuels success in the first week.  Now, I’ve got to call  on something deeper inside myself.  Yesterday I heard a man say that you can’t be tempted by something you don’t think about, implying that the root of temptation is in the mind’s awareness.  So, I must become more aware of what I am thinking and how I respond to my thoughts.  There is a connection.  Think about it.

Good Memorial Day Morning!  Today’s breakfast was 1 whole egg and 1/3 c. 100% liquid egg whites on ezekiel bread, and 1/2 c. diced fresh pineapple.  33% Protein, 45% Carbs, 23% Fat (6% saturated, the rest the healthy, ‘clean your arteries out’ kind).  This Macronutrient plan seems to work for me, and by the end of the day I plan to keep it about the same.  What does your breakfast look like?

Today began a month of commitments to SUPER CLEAN EATING AND A PHYSICALLY ACTIVE LIFESTYLE!  I’ve had a great start!  I began the day with 10-15 mins of yoga stretching and ab ex, followed by a breakfast of oatmeal, blueberries, shredded unsweetened coconut, and a medjool date with a bit of unsweetened coconut milk. Three hours later a large chicken breast salad with strawberries, mandarin oranges, avocado, and feta cheese. Two and a half hours later, an apple with raw walnuts.  Three hours later a grilled super lean burger, sweet potato with greek nf plain yogurt and cabbage mix.  Then did a spinning and back strength workout, followed by a natural pb & spreadable fruit sandwich (ezekiel bread) and banana.  Now, I am having my Good Earth spice tea.  Mmmmm……

The weekend is upon us, and for many, it is a time to forget about healthy commitments.  Suddenly, going out for pizza, eating buttered popcorn at the movies seems completely OK.  NOT!  Friday evening to Sunday evening is not an opportunity to make unhealthy choices.  Cement in your minds that everyday (Sunday-Saturday) is a day to choose HEALTH for yourself.  Continue to commit to exercise, and continue nutritionally dense eating.  Change begins in the mind.  Change how you think, change what you choose, then change how you behave.  Come on, let’s do it!

Hunger woke me up this morning!  Is it a sign that my metabolism is already shifted up into a higher gear?  Could it be all the calories burned during and post-exercise (EPOC)?  Geesh, must have been burning up while sleeping!  The scale was dropped this morning too!  So, got up and had my whole oats with fresh chopped dates, fresh shredded coconut and flaxseed, and a bit of unsweetened plain soy milk.  YUM. YUM.  Anyone else in the FALL F.A.T. BLAST noticing increased hunger?

Boot Camp class is a great way to burn some fat!  I am planning hIgh energy fast intervals combined with slow controlled big muscle exercise……oh, it’s going to be GOOOOD!  Sometimes, when you train by yourself it is difficult to push…but in a boot camp class, you will want to at least try and keep up.  (Listen to your own body, though!) It’s important to eat exceptionally nutrient dense and drink lots of clean water so that your body is ready for the hard work!  Today I started with spinach and eggs and sprouted grain bread (NO REFINED FLOUR!).  Grapes and a pear are in the plan for mid-meal grabs,  lunch will be steak and salad, dinner will be chili over baked potato and low fat cottage cheese.  Prob a protein smoothie in there somewhere.  What are you eating today?

Tomorrow, I start the FALL F.A.T. BLAST with a group of my clients.  We are cleaning up our nutrition, and committing to daily exercise!  No more refined, processed flours and junk food!  Regular cardiovascular exercise and strength training and my new BOOT CAMP CLASS designed to kick butt!!!!  I am hoping this will jumpstart people to greater heights in their thinking about staying fit, active and healthy!  Aww….it feels soooo good!  Let’s do it!