I want to take a minute and show you all that you can maintain a social life while shedding pounds. For those of you who keep up with Miss Megs of Glamorous Hustle, you're already in the know. But here, I'm going to lay it all out.
The fabulous Miss M is a lifestyle blogger, graduate student, editor, and undeniable social butterfly. Her story is one that most can relate to - dinner dates, happy hours, and a hectic schedule have resulted in a bit of weight creep. Her schedule is tight, so finding time to hit the gym is difficult. If you've been there, you must be thinking, "Oh well, that's just too much to tackle right now." Then you crash diet or "cleanse", lose 5 pounds, feel great for 3 days, and suddenly you've gained it all back plus another pound. I'll let you in on a little secret - weight loss starts with cleaning up your diet, not replacing it with liquids or processed 100 calorie packs of cookies.
Meg and I met a few weeks ago for a few hours, discussed her food tendencies, and devised a plan. The plan for success? Well, let me tell you...it's PLANNING! Learning to plan ahead, prep meals in advance so you don't grab junk on the fly, keep healthy snacks with you, and make simple swaps (like eggs instead of an AM bagel) will champion your success.
The other factor involved is staying motivated. Meg has the drive to succeed (as if you couldn't tell by her wildly packed schedule!) and has set a goal with a deadline. Having specific goals, like running a 5K by August, will keep you more on track than arbitrary statements, such as "looking good in a bikini". What constitutes "good" in your mind? How will you know if you've reached it if your vision of "good" can't be defined or varies during your journey?
With all of that said, Meg dropped 5 pounds in her first week just by cleaning up her diet and eliminating the nightly wine over indulgences (1 glass - occasionally OK, 3 glasses - bad). She remained focused and committed to her success by asking her friends and family to hold her accountable for her choices and remind her when she begins to slip down the wrong path. Stay tuned for occasional updates about her progress!
Planning. Motivation. Support. The three factors almost everyone misses. Write them down, stick it somewhere you can see everyday, succeed.
Tuesday, April 24, 2012
Wednesday, April 4, 2012
Good Eats!
I make it a point to eat well, eat often, and eat to support my active lifestyle. Fueling my body with wholesome foods is easier than you might think. Many of you have asked me what I eat on a daily basis - here's a small sample of a day in the life of the Fit Cookie Monster!
Wake-up: Stumble to Keurig. Brew very, very large mug of dark roast coffee. Add a packet of Splenda and a splash of fat free half & half. Regain motor function. Drink 16oz. ice water.
Breakfast: 2 eggs over easy topped with hummus or chili garlic sauce, a few tomatoes, big handful of spinach, broccoli slaw. Yes, that's right - I eat veggies at breakfast!
Mid-morning: More coffee. More water. A slice of Ezekiel 4:9 Sprouted Grain bread topped with a tablespoon of almond butter and some sliced strawberries.
Lunch: Big, I mean really seriously oversized, salad. Mixed greens topped with grilled peppers, mushrooms, eggplant, steak, and freshly ground black pepper. I use A1 as my go to condiment...including as salad dressing!
Post-Workout: Chocolate protein shake. I use At Large Nutrition's Nitrean - it mixes well and has a decent flavor. More water.
Dinner: Repeat lunch and replace steak with chicken, tuna, tilapia, or other assorted meats. More water, usually 16-24oz.
Dessert: If I'm jonesing for something sweet, as I almost ALWAYS am, I have recently fallen in love with the best yogurty creation ever. A cup of 0% greek yogurt mixed with a teaspoon of unsweetened cocoa powder. Add berries, a dollop of whipped cream, and a few chocolate sprinkles if you truly want to feel decadent! Finish it off with more water.
So, in case you haven't figured it out - I have a penchant for grilled veggies. Borderline addiction. It's as simple as that! I eat a ton of colors, stay hydrated, lots of veggies, and even more protein. Healthy fats are in every meal (hummus, avocados, olive oil, nuts and nut butters) and are paired with unrefined carbohydrates as often as possible.
Don't hesistate to e-mail me at SAScoachSmith@gmail.com for your own nutrition consultation and meal planning! See the coaching tab for details.
Wake-up: Stumble to Keurig. Brew very, very large mug of dark roast coffee. Add a packet of Splenda and a splash of fat free half & half. Regain motor function. Drink 16oz. ice water.
Breakfast: 2 eggs over easy topped with hummus or chili garlic sauce, a few tomatoes, big handful of spinach, broccoli slaw. Yes, that's right - I eat veggies at breakfast!
| Greens and protein to fuel my day. |
Mid-morning: More coffee. More water. A slice of Ezekiel 4:9 Sprouted Grain bread topped with a tablespoon of almond butter and some sliced strawberries.
Lunch: Big, I mean really seriously oversized, salad. Mixed greens topped with grilled peppers, mushrooms, eggplant, steak, and freshly ground black pepper. I use A1 as my go to condiment...including as salad dressing!
| Colors! |
Post-Workout: Chocolate protein shake. I use At Large Nutrition's Nitrean - it mixes well and has a decent flavor. More water.
Dinner: Repeat lunch and replace steak with chicken, tuna, tilapia, or other assorted meats. More water, usually 16-24oz.
Dessert: If I'm jonesing for something sweet, as I almost ALWAYS am, I have recently fallen in love with the best yogurty creation ever. A cup of 0% greek yogurt mixed with a teaspoon of unsweetened cocoa powder. Add berries, a dollop of whipped cream, and a few chocolate sprinkles if you truly want to feel decadent! Finish it off with more water.
So, in case you haven't figured it out - I have a penchant for grilled veggies. Borderline addiction. It's as simple as that! I eat a ton of colors, stay hydrated, lots of veggies, and even more protein. Healthy fats are in every meal (hummus, avocados, olive oil, nuts and nut butters) and are paired with unrefined carbohydrates as often as possible.
Don't hesistate to e-mail me at SAScoachSmith@gmail.com for your own nutrition consultation and meal planning! See the coaching tab for details.
Monday, April 2, 2012
Spring into action.
Okay, people. You've had the whole winter to hibernate. You had months to wrap your mind around getting into shape for summer. Guess what? Your time to step up and get your routine in gear has arrived.
As you may know, I work my tail off to get my family and friends into peak shape. Now, you might be thinking, "well, we don't really know each other" or "we aren't friends," but I have news for you. Everyone I train becomes a friend. A trainer has not truly done their job unless they have invested themselves into your personal story and understanding what motivates you. With that said, I want to officially (as if I haven't made it clear before!) spread the word:
I want to help. I want to see you succeed.
If you feel lost in the sea of fitness information, workouts, and nutrition plans out there, hope is not lost! I want to help you reach your goals for your wedding, your big summer vacation, dominating your sports tryouts, or even regaining your strength after years of working at being a professional couch equestrian. Near or far, you and I can work together to create a plan for your success. We can arrange 1 on 1 sessions, train with friends, or even work together via Skype. No matter what the arrangement, I aim to coach you to your greatest self!
What are you waiting for? Contact me TODAY!
E-mail me: fitcookiemonster@gmail.com
Follow me on Twitter: @fitcookiemonstr
As you may know, I work my tail off to get my family and friends into peak shape. Now, you might be thinking, "well, we don't really know each other" or "we aren't friends," but I have news for you. Everyone I train becomes a friend. A trainer has not truly done their job unless they have invested themselves into your personal story and understanding what motivates you. With that said, I want to officially (as if I haven't made it clear before!) spread the word:
I want to help. I want to see you succeed.
If you feel lost in the sea of fitness information, workouts, and nutrition plans out there, hope is not lost! I want to help you reach your goals for your wedding, your big summer vacation, dominating your sports tryouts, or even regaining your strength after years of working at being a professional couch equestrian. Near or far, you and I can work together to create a plan for your success. We can arrange 1 on 1 sessions, train with friends, or even work together via Skype. No matter what the arrangement, I aim to coach you to your greatest self!
What are you waiting for? Contact me TODAY!
E-mail me: fitcookiemonster@gmail.com
Follow me on Twitter: @fitcookiemonstr
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