Your Fit Shopping List

I am asked all the time what I buy in the grocery store.  So here is the following grocery list that I would welcome you to follow:



If you have wanted to change your eating habits so you can lose that unwanted fat give clean eating a try!

Proteins

• Boneless, Skinless Chicken Breast
• Tuna (water packed), or White Meat Chicken (water packed)
• Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
• Shrimp
• Extra Lean Ground Beef or Ground Round (92-96%)
• Buffalo steak (lean)
• Protein Powder (lactose free)
• Egg Whites or Eggs
• Rib eye Steaks or Roast
• Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
• Top Sirloin (aka Sirloin Top Butt)
• Beef Tenderloin (aka Filet, Filet Mignon)
• Top Loin (NY Strip Steak)
• Flank Steak (Sir Fry, Fajita)
• Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
• Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
• Quinoa (if you are vegetarian)

Complex Carbs

• Oatmeal (Old Fashioned or Quick Oats)
• Sweet Potatoes (Yams)
• Beans (pinto, black, kidney)
• Oat Bran Cereal (watch sugar, less than 6 grams)
• Brown Rice
• Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
• Farina (Cream of Wheat from box)
• Multigrain Hot Cereal
• Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
• Rice (jasmine, basmati, Arborio, wild, brown)
• Potatoes (red, baking, new)
• Kashi Low Sugar Cereals (less than 6 grams of sugar)
• Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
• Carbdown Flatbread (Wal-Mart)
• Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
• Whole Wheat Tortillas (Food for Life brand)
• Quinoa

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

• Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine, Kale)
• Broccoli
• Asparagus
• String Beans
• Black Beans
• Spinach
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Celery
• Mushrooms
• Pickles
• Cabbage
• Sprouts
• Cucumber
• Green or Red Pepper
• Onions
• Garlic
• Tomatoes
• Zucchini
• Squash
• Spaghetti Squash

Fruit

• Berries (blueberries and raspberries)
• Lemons or Limes
• Melons (not watermelon)
• Grapefruit
• Apples
• Dates
• Grapes
• Oranges
• Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar) ABOUT BANANAS - here's a quick tip if you are trying to LOSE weight bananas have A LOT of sugar so either eat 1/2 or cute them out completely and bring them back in when you are doing maitenance...I eat 2 bananas a week even though I'm maintaining my weight.
• No dried fruits, including raisins (loaded with sugar)

Healthy Fats

• Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
• Olive Oil or Safflower Oil
• Nuts (peanuts, almonds)
• Flaxseed Oil
• Avocado

Dairy & Eggs

• Low-fat or fat-free cottage cheese
• Eggs
• Low or Non-Fat Milk (eat dairy only occasionally)
• Sugar free almond milk
• Non-fat yogurt (look for low sugar only)
• Fat-free String Cheese

Condiments & Misc.

• Fat-free Mayonnaise (on occasion)
• Ketchup (Heinz One Carb brand only)
• Reduced Sodium Soy Sauce
• Reduced Sodium Teriyaki Sauce
• Balsamic Vinegar
• Balsamic or Raspberry Vinaigrette (Farm Grove)
• Salsa or Fresh Pico De Gallo
• Splenda
• Steak Sauce
• Sugar-free or low-carb Ketchup
• Sugar Free Maple Syrup
• Sugar Free Jelly (Polaner or Smuckers)
• Chili Paste
• Tomato Paste (low sugar)
• Mustard (yellow or Dijon)
• Extracts (vanilla, almond, etc)
• Low Sodium fat-free beef or fat-free chicken broth
• Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
• Worcestershire Sauce
• Fat-free cooking spray
• Sugar-free applesauce for baking

There you have it! Happy grocery shopping

 

A Quick Message

LIVING A HEALTHY LIFESTYLE

WILL ONLY DEPRIVE YOU

OF

Poor Health

Lethargy

Poor Self-Esteem

Being Overweight

Am I wrong? I don't think so, so what are you waiting for?

One More Thing

I wanted to leave you with a thought... 

Our minds can really mess with us.  If you let yourself think and entertain the thoughts that you have no will power, or you can't lose weight, it's too hard, you are lazy, you are not motivated, if you continue this negative thinking, what happens is you then start to believe these thoughts.  And then soon you will have no will power, you won't lose weight, you will gain weight, you are still lazy and unmotivated.

Why? Because what you think about yourself becomes your reality!

Stop sabotaging you.  YOU DESERVE TO BE BEST YOU ARE DESTINED TO BE...So stop holding yourself back and go for it! You can do this, and I'm right here to help!

INSPIRATION TIME!

We all need a little inspiration at times.   I too need it.  I wanted to post some pics of physiques that inspire me!

If people in your life tell you..YOU CANT DO something..tell 'em WATCH ME BEATCH!! ; Because The secret to success is to start from scratch and keep on scratching.... !

Just Push Forward

I have been so bad about my own workouts.  I had a very long weekend last weekend.  Friends came down and there was a lot of drinking and eating all the wrong foods.  Although it's ok to do that here and there, I know I can't be hard on myself and I can get myself back on track. 

Don't be hard on yourself if you don't reach your goal for the day.  Although we can say with ease, there's always tomorrow, we have to be very careful we don't keep that kind of an attitude. If we do, then we more than likely will keep putting off the daily work we need to do to get there. 

My goal is to lose 10 pounds.  I now weigh 122 and would love to be 102/105.  That would be so ideal for my body height and structure.  Don't get me wrong for being almost 44 I have a great shape and proud of the lean muscle I have, but I know I can do better!  Plus I want to go to Cabo with friends and I want to run along the beach in my bikini and not be self conscious about it.  Yes we trainers also need to stay on top of our fitness.

Changing your workout up is VERY important for your body to keep responding to the work.  When the sun is out and the weather isn't as cold, I love to get in the Olympic pool and swim laps.  Swimming is such a great workout.  My goal is to get in one mile.  That is about 60/62 full laps.  I went out, bought my Nike pink swim cap and goggles, thinking I've got this, I'm an athlete, this is a piece of cake.  BOY WAS I WRONG.  First time I started my swim workout, I got in the pool and started bookin! I got a half lap in and I was out of breath! I was humbled right away.  So , I have a challenge on my hands and a goal.  1 mile of laps!  Try to throw in different workouts, you want to keep your body responding and out of a plateau. 

So the message today is, don't be hard on yourself if you slip up, but don't get lazy either get it together, get yourself back on track, and LET'S DO THIS!

EVALUATION DAY

I have been encouraging many to re-evaluate their lives today.  We are almost 60 days in 2012.  Have you set any goals for this year?  If so, are you sticking to reaching that goal successfully?  If not, ask yourself what are you weak at? What is holding you back from just getting on the patch to reaching your goal?

Many have told me they just don't know.  They want to lose weight to feel better, to have more energy and well because they just want to look great too but they just can't get there.  The first step is usually the most difficult.  That getting off the couch.  The going to straight to the gym when you get off of work rather than going home because you are 'tired.'   They don't get it.   They want it, but just can't stay motivated and consistent.

We set our own MENTAL LIMITATIONS and don't even realize it.  Maybe you do not love yourself enough to challenge yourself.  Have you tried to challenge yourself in this weight loss journey?  If not, evaluate.  Ask yourself, "do I love myself enough to challenge me?' The answer should be yes right?  But it's not always that simple.  You have to get your mind right first.  Once you can begin to love yourself enough to challenge yourself, then you take away the limitations and there is NO STOPPING YOU!

Sure there are times you are going to fall into a slump.  You will have every excuse in the book that you will convince yourself of as to why you aren't starting today.  Here's the thing.  There is NOT ONE EXCUSE that is excuse enough to NOT TAKE CARE OF YOURSELF.  I don't care what it is, it should NOT come before YOUR HEALTH.

Getting healthy, losing the weight and getting that body back is a journey.  It takes planning.  When you plan a vacation that requires an airplane trip, etc. don't you plan out your trip?  You know your itinerary right?  It's something you do automatically is plan.  Well then why is this weight loss journey different? IT'S NOT.  It too requires a plan, a layout of how you are going to get to your weight loss destination.   Once you begin to map out how you  plan on doing this.  And have a daily plan on how to get one day closer to it, it makes thing run a bit more smoothly.   I mean after all, you have probably tried so many different ways to lose weight and you didn't get there.  You lost some weight then gained the weight and more back.  Well think about it, did you map out your journey then?  No.  So this time, do it right.  Be realistic about it when setting your goals.  And I definitely suggest you STAY OFF OF THE SCALE for a while. The scale can really play with your mind!  If you measure your progress based on what a scale says you will never be happy. After all, what does a scale measure? Does it take into consideration how much bone, organs and the food you ate that day weigh? Does it measure new fitness goals being achieved or your newly obtained energy levels? NO...!

 Just focus on your journey and your daily travel plan.  Staying focused is key.  If you were driving long distance to your destination you wouldn't fall asleep behind the wheel would you?  No, of course not, you could crash and then it's just all bad from there.  Well, again, what's the difference here? None.  If you don't stay focused you will stray from your plan.  So if you learn to change your mind set as to how you view this destination you might find that you will be much more successful this time.

Now let's talk about your workouts.  So you 've been on track, you haven't veered off and you've been going to the gym, but you aren't seeing many results.  This is where I want you to evaluate your workouts that you have been doing.  Can you do them effortlessly?   When you are finished, is your shirt sweaty?  Are you wandering around the gym wondering what the heck to do next -- really not having a workout plan?  A workout must be pre planned and mapped out.. Again, it is part of this journey.  If you don't have this planned out this can hinder your goals and cause you frustration. You want to be able to walk out of that gym feeling like you REALLY worked hard and your body is telling you that is exactly what you did to it.  Are you sore the next day or two? Are you really pushing yourself?

Successful people always first have a vision, then they plan out/map out that vision and how they are going to make it happen.  That is the very same with your weight loss journey.  It's no different.

Set a weekly goal, or even a daily goal.  This will get you one step closer to the success in weight loss.  Weight doesn't come off in one day.  So again you MUST be realistic about this.  Getting insight from others that have succeeded in weight loss will help.  I tell my friends that I am always there for them because I have been there. 

Making a plan is the start.  Loving yourself is key.  Once you begin to successfully reach your daily, weekly goals you will begin to gain more confidence in yourself.  I promise you that.


So, what are you waiting for? You deserve that body you want back.  It's all up to you.  There is not ONE excuse that should be keeping you from starting today!

To Your Health!

Monday Is Over!

I couldn't think of a clever title.  Monday's are my long days and boy am I glad it's over.  All I can say is blogging is serious business.  You have to really stay on top of this and I have not.  I have been so busy that I've been too exhausted to write.

Yesterday I attended an 8 hour workshop to continue my education.  I took the pilates workshop.

Now if you know me and have taken my classes or let me train you, you know I'm not a quiet person.  I'm quite the drill sergeant as some would be quick to tell you.  They love me, they know they do, that's why they keep coming back.  So to me pilates is quiet and I 'm not sure if my students and clients would take me serious being so calm and talking in a soft voice :).

Now don't get me wrong.  I don't know if you have ever taken a pilates class but it can be pretty tough.  I was certainly challenged. When I am challenged I'll keep doing it 'til I do not feel challenged any longer.  Funny, I learned I'm a shallow breather. So it takes me real concentration to do the deep breathing from my diaphragm.  My abs are SOOOO SORE and so are my legs.  You definitely will feel it the next day! I can definitaly see why the female movie actresses are so into this and why their bodies look so amazing!

I feel before I begin to really get into teaching the pilates format, I need a lot of practice on my technique and my breathing.  Funny thing happened tonight. I was going to just sit back and watch the 5:30 p.m. pilates class before my kickboxing class started.  I wanted to watch her technique and cues.  And just my darn luck, the instructor was 25 minutes late and one of my kickboxing students was in the pilates class and pointed out to the manager I was an instructor and that I can do it.  GREAT! So I ended up keeping the class going until she got there.   I went completely blank and then pulled myself together and got them warmed up and got them going until she was able to get there.  It just cracked me up, I just wanted to sit in the corner and watch.  Geesh good thing I spent my day off inside a yoga studio yesterday, otherwise I would've broke out in bootcamp style. I don't think the ladies would've like me so much for that.

Have you ever taken a pilates class? I challenge you to do it at least once /twice a week for 30 days.  You will definitely see and feel the difference. There are different forms of pilates.  I  challenge you to try mat and standing pilates. If you can find a studio that has the reformers TRY IT! I am going to sign up for 2 months on the reformers. 

Some of the benefits of pilates are:

- Pilates makes you very strong
- Increases the strength of your stabilizer muscles
- Pilates is a mind and body workout. So not only does pilates truly tone your body, but your mind and spirit too
- Pilates is known to help reducing stress, anxiety and lift depression
- Pilates will strengthen your core like no other ab workout you have done
- Pilates conditions the entire body and helps reduce injuries
- Pilates helps restore postural alignment
 - Amazingly it's great to do as physical therapy to increase your range of motion
-  Creates a stronger spine.  Many of us have weak back muscles.  But pilates will surely strengthen it
- Increases your circulation
- Enhances your mobility and stamina

There's a very interesting history behind the founder Joseph Pilates and why and how he brought this format about.  The story is very interesting. 

I could go on.  Pilates has SOOO many mind and body benefits.  I truly hope you will try it.  I am super excited to practice more so I can create a great format for my classes and also for my personal training clients. 

To Your Health!

FOOD POSTS-I LAG!

So, I know.  I do not post pictures of every meal that I eat.  But apparently that is very common on this site with other bloggers.

Today, I have decided I will try to be better about posting with pics what I do eat. I will admit one thing, I NEED TO EAT MORE VEGGIES.  Okay, I know, I know do NOT say it.  As much I train other's, tell them what to eat, I should be doing the same, so I am going to start to blog about what I eat so I can be accountable to myself.

I don't have any pictures of my food in bowls today, sorry.  But, I can list what I did eat TA DAH!

So for breakfast at my DESK of all place and while there's a hidden curling iron heating up under my desk. don't even say it!    I was having a hair dilema, the left side in the front of my head would NOT curl. I looked lopsided it was terrible.  So while trying to curle my hair before anybody walked in,  I had, a whole wheat bagel, with light peanut butter on top, slices of banana and a tad drizzle of honey, along with a huge cup of hot green tea.  Oh that tea sure did hit the spot this morning it was freezing!

My mid morning snack was some green grapes, chia seeds in a small serving of low-fat greek yogurt.

Lunch.  I can't believe I was working all the way into my lunch and had ten minutes left before I even realized what time it was.  So good thing I am always prepared.  I had tore up a rotisserie chicken the night before and took out 1 cup of chicken breast, and mixed that in with kale, cherry tomatoes, mushrooms, onions and very light salad dressing, and can't forget my fruit, so I had a  big green apple and big glass of water.

I drink a lot of water throughout the day!  I also had 1 tblsp of my flaxseed oil.  I don't know if it's just me, but I really like the way it tastes!

Today was so busy at the office. Yes on top of being a single mom and being a fitness professional,  I have a full time job.  I'm a busy girl!  So I had to make myself stop working to eat my afternoon snack which was YUMMY! I had half of a MET-Rx Colossal Bar - OMG so good!

And after getting 125 people sweaty and motivated tonight by teaching kickboxing and then R.I.P.P.E.D. I needed protein protein protein so I rushed home, had chicken breast with my quinoa, some onion and the rest of my greek yogurt, mixed all together with lemon pepper for seasoning. with a huge glass of hot green tea followed by water, water and yes water.

So there you have it.  I know after reading this over, I now see why people post pictures of their food along with the blog.  This doesn't look appealing does it? No ha ha ha. So I vow to be better.

With that world, I'm so tired and gave all my energy to those awesome people that came to see me tonight!

To Your Health!
That Gym Girl

A Great End To My Week

This has been a great week! A former training client re-connected with me today. and I'm so happy She has finally found herself in her life's journey and is really ready to finish the journey to weight loss and just do it.  I was blessed to somehow be introduced to her life about three or maybe four years ago, actually may be even longer, but we were supposed to meet.  I was working at a very small gym and she happened to look in the yellow pages and see that our gym was not far from her home. So she took a chance and called the gym and asked if they had a service that provided a trainer come train her at her home.   The manager just happened to have answered the phone, which, the timing couldn't have been better.  The manager told that they did not have that type of service, however one of her group fitness instructors comes to people's houses and trains them and  has her own personal training business.   So when I had come out teaching class, the manager stopped me and gave me this small handwritten message and I was so thankful she recommended me.

At first, I was going to throw away the paper, but I felt the right thing to do was call this woman back since she did call the gym I work at and the manager was so sweet enough to even think of me.  Most gyms wouldn't do that. And well, that's how we met each other. 

She had a love hate relationship with the idea of someone telling her what to do and what to eat.  I went through her kitchen first pointing out things that were sabotaging her from losing weight, she didn't like the sound of that, let alone me having her throw out some of the items in her kitchen.  She complained non-stop and I knew I had a challenge on my hands.  She was very closed off and I could tell that she might not be ready for this journey.

She fired me, I think three different times.  Inside, I would get frustrated because I knew I was doing a good job and I was helping her, but she just wasn't ready to surrender and accept the fact she needed to lose weight and that there was hard work ahead that she had to commit to.  She just wasn't ready yet.   So each time she would come up with some EXCUSE, or complain that the exercise we were doing was too hard for her.  I would just continue my faith that one day she'd come around.

And when I logged onto my Facebook page this morning, there was an email, and there she was.  I read through her email and I truly started to cry. I'm proud to say that she gets it now.   She wrote that she appreciated me in so many ways and that I've helped change her life and she needed me.  But on top of that, the best part was that she fell in love with Zumba and just got her certification to teach it.  She is also majoring in nutrition so she can help others.  I am so proud of her.  She has lost a lot of weight since I last saw her and her she is just beautiful with a beautiful family. She is at her lowest weight since nine years now.    Maybe one day she will let me put her before/after picture on here. She has a gleam in her eye that was never there before.  She looks so happy.   I am honored to train her starting next month and help her become a fitness professional.

It is one of things I love most about being a fitness professional is that the people that have come into my classroom or the folks that I train in their homes, some want to do what I do because they realize this IS A LIFESTYLE and when you begin living this lifestyle and you feel great and you get to look great, some become very passionate about it and want to help others.  And it's a joy to mentor each one of them as they blossom into a personal trainer or group fitness instructor.

I am so blessed that God has given me a gift to help others in this way.   And the fact those that I have helped, I can't even count how many are now fitness professionals like myself.  It is a blessing that I inspired them and moved them to pay it forward.  It humbles me when I run into them, they still thank me for helping them and always say, "it is because of her that I'm doing this!"  That is humbling.

To you! I can't wait to help you along to the end of your journey with weight loss and onto a new road of lasting health and your new path as a nationally certified personal trainer, group fitness instructor and nutritionist!