I think it’s fair to say that everyone struggles with getting the results they want from their workouts. Well let me ask you this…Are you exercising at least 30 minutes a day? Are you incorporating strength training with your cardio? Are you keeping track of what you eat? Are you eating healthier? Are you using any supplements such as vitamins, protein, aminos, etc.?
If you answered no to any of these questions then that could be why you aren’t seeing the results you desire. Fitness isn’t just about hitting the gym everyday, it’s a complete lifestyle change. Eating healthy and exercising regularly go hand in hand. If you do one without the other then you won’t get that ‘after’ picture you have been dreaming about for months. I will admit I thought as long as I hit my workouts hard I could eat whatever I wanted. This included any fast food and tons of processed food that was loaded with sodium and various ingredients I couldn’t even pronounce. When I finally got serious about what I was eating I started seeing the results I had been dreaming about.
I dedicated myself to living a healthy lifestyle so that should reflect in all aspects of my life, eating included. I began cooking more meals at home and cut out fast food, soda and junk completely. I made healthy choices when shopping at the grocery store and searched for alternatives when it came to pastas.
Now everyone has a problem area that is their focus and everyone carries weight very differently, so what works for me may not work for you. But don’t get discouraged it takes a lot of trial and error to find something that works. Then it takes YOU to build a habit and routine in order for the results to be visible.
For me, my problem area is my core. Ever since having my son I haven’t been able to build a strong solid core and I was about to give up completely until I found a program that worked. I began doing a core trainer, Crux designed by a mom of fitness Ashley Horner. http://www.ashleyhorner.co/
Along with this trainer came a nutrition guide and I was determined to stick to her nutrition guide as much as possible, because if I was serious about building my core then I had to change my eating completely. So I knew my will power was weak and complex carbs were one thing I was going to need to give up. Since I knew that was a struggle for me I allowed myself one meal a day with complex carbs. I also allowed myself one day to cheat, but made sure I didn’t go overboard. I think by allowing these simple tweaks in my diet helped me kick certain bad eating habits.
If you stay focused and remain determined to not let anything get in the way of your success then anything is possible. Now from my picture I don’t have a rock hard chiseled body, but what i do have is a body that I am proud of because it reflects my strength and dedication to never giving up.
So about my nutrition, here is what a typical day looks like for me…
On days where I’m not crunched for time I make myself 3 large eggs, 3 turkey sausage links and 1/4 cup of gluten free hash browns. For seasoning of the eggs i like to use pepper, NO salt. Then I will take my multivitamin and prepare for my workout. Now on those rushed days I like to have Protein bars on hand. So I will usually have a protein bar, my multivitamin and then my NLA for Her Whey Protein and head out to the gym to workout.
Once my workout is complete I take my NLA for Her Whey Protein and usually pair it with a salad or a green protein smoothie. The key to being lean is lots and lots of protein. Now snacking is a huge issue of mine and it’s only gotten worse since having my son. So what I like to have on hand are some Nature Valley Protein bars, Greek Light & Fit Yogurt, Fiber One Brownies and for a real sweet tooth craving Brookside Dark Chocolate Acai and Blueberry Flavor.
All of those snack options can be great to curb a sweet tooth and are excellent snacks for in-between meals. Another great snack idea is making frozen fruit drops. You can do this by simply using yogurt and your favorite fruit. I like to use blueberries i just dip them the yogurt of my choice, I like to use Dannon Oikos Nonfat Triple Zero, place on parchment paper and then place in the freezer for for an hour. So delicious and a great alternative to a less healthier snack.
Now onto my dinner meal prep, this used to be where I would fail cause I was always too tired to cook and it took forever so fast food was my go to option. Not anymore! Now I plan my dinner in the morning so that I stick to my game plan when it comes time to prepare my meals. Just like everyone I like variety for my dinners so I make sure I have lean protein (ground turkey, slamon, tilapia or chicken) paired with a salad and a small portion of complex carbs, usually my homemade mac n cheese. Now preparing your meat is super important. For my ground turkey I either make tacos with low sodium taco seasoning or I put it in spaghetti with whole grain gluten free pasta and the sauce I like is the veggie smart cause it’s high in fiber.
My salmon is either grilled or I make honey mustard panko crusted salmon with my own honey mustard sauce. I like to substitute healthier ingredients into the recipes that way I know exactly how many calories got into each dish and of those calories how much protein, carbs and fat I’m consuming. Logging your food in an app such as myfitnesspal or fitbit can be super helpful for this.
Now there are tons of yummy healthy recipes out there and my favorite place to visit when I need a new tasty treat is Pinterest. It has tons of ideas for healthy, yet tasty meals. It can even be helpful when it comes to meal prepping because many people share what works or doesn’t work for them. Me personally I don’t like the idea of cooking my meals for the week in one day. I prefer to plan out my meals day to day.
Well there you have it! A snapshot of my eating habits. I hope my discussion about pairing nutrition and fitness helps you on your journey to being fit and healthy. If you have any questions about planning your meals or need anymore tips on how to stay on track, leave a comment and I will get back with you as soon as I can.
Sincerely Your Resident