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Small Fitness Tweaks that Can Make a 10-Pound Difference

This is a picture of me and my bike for an article in Motorcycle Cruiser Magazine back in February, 2009. I was 37 years old. I wasn’t obese by any means, but I look at this picture and think “who is that?”. She doesn’t even look familiar to me. I’ll tell you who it is. It’s the old me. The older model. Bonnie 3.7

motorcycle cruiser custom yamaha

Bonnie 4.3

The old Bonnie still worked, but didn’t work as well. Bonnie 3.7 did many of the things the new version does. The old Bonnie worked out. The old Bonnie knew how to eat healthy. The old Bonnie just wasn’t as consistent – didn’t run as well. She ate healthy, but ate too much. She worked out, but she didn’t work as hard. She got a little too comfortable. She kept crashing. She’s wan’t bad. A matter of fact, she was much better than the 3.0 version. But Now There’s a NEWer Bonnie.  She is just better, healthier, stronger, fitter. She is Bonnie 4.3. (yes, that stands for 43yrs old!! lol)

iphone Have you ever looked at a new iPhone and wondered “what makes it better?” Of course you’d never say that looking at the old brick cell phones, comparing them to the new smart phone. It’s pretty obvious! But, as technology improves so much, the tweaks almost always are about being lighter, stronger, faster and more reliable. Isn’t that the same with fitness?

As we continue to tweak our fitness, and our physique, we can still make a lot of improvements to help us perform well. It’s not like we are in that bad of shape maybe to begin with, but can we run faster, better, stronger? Like the iPhone, what if we can have all the same “muscle” but we weigh a little lighter – run a little smoother. I loved my first iPhone, but I love my new iPhone even more. I also felt pretty good in 2009, but I feel so much better now – and to think, it was small tweaks that made a 10 pound difference.

10 pounds doesn’t seem that much, and that’s why we use the InBody body composition machine. The InBody tracks what’s actually happening INSIDE of your body, instead of solely relying on the scale as the only measurement of progress. Look at the difference between my body composition then compared to now.

3.7 vs 4.3: The Comparison

Bonnie PfiesterTHEN: 145lb. NOW: 135lb.
Fat Then: 31lbs. Fat NOW: 15.2lbs.
Lean Mass Then: 114lbs. Lean Mass NOW: 119lbs.
% Fat Then: 21%. Now: 11%

I don’t have any full body shots of me right now(aside from a few shameless selfies! lol)  =- but I will next week!!). However, to put things in to perspective, these two photos (left and below) were me 7lbs heavier than I am now (all fat), taken last April.

These two photos also show the difference between what it looks like to just be relaxed (with soft lighting), and be “pumped” (with harsh lighting). The one with the kettlebell is of me after I “pumped up” a little, posing with weights. The one in the suit is at the beginning of the same shoot, before lifting weights. However, there would be no “pumping up” in the world that would have made me look better in that picture of me with the bike. I had a layer of fat covering any muscle I did have.

Get the Upgrade!

Bonnie PfiesterDo you want to know what I did to get leaner? I did the same exercise, same running, pretty much the same types of foods. The only difference is I track every calorie in my LoseIt app and consistently stayed on a caloric budget for 3 months. I have a little over a week to go before show time, and seeing this old picture of me online just fuels me to continue pressing toward my goal to beat the old me, and even beat the April 2013 me! As long as I’m breathing, I can always continue to strive to improve, learn, and step out of my comfort zone to be the best version of myself – and YOU CAN TOO!!

My 5 Fitness Tweaks:

1. Less Rest – I rest less between sets and do more conditioning exercise. Instead of old school weight lifting, where I do a few reps and then rest. I do more timed workouts, more reps, more sets, less rest.

2. Count Every Calorie – I don’t just guestimate calories. I weight and measure everything, so I know EXACTLY how many calories I eat each day. This holds me accountable and helps me keep my portions where they need to be. In addition to counting calories, I also watch my carbs. I try really hard to not get more carbs than protein.

3. I Am More Consistent – I have a few rules to keep me on track. I never take more than 3 days off, I always hit the gym every Monday, and I have a weekly goal of a minimum of exercising 3 times a week.

4. I Bounce Back Faster – If I fall off the wagon, I have a plan of attack already in place. I have a cap on the heaviest I’ll allow myself to be. If I hit that cap, there’s no cheating PERIOD. I basically treat it like a maxed out credit card. I hit the limit, and it’s time to pay it off. Once I get my weight back down, then I can have a treat – but until then, I go back to logging food and training until I’ve gotten closer to my ideal weight for maintenance.

5. I Prioritize – I like to lift weights, but I don’t like cardio as much. However, if I’m crunched for time, I have learned to do what my body NEEDS, not just what I WANT. If I need to burn calories more than I need to pump iron, that’s what I do. Before, I would have lifted weights because it was easier. Today, I focus first on calories burned to stay healthy and control body fat, and second on sculpting muscle.

I Will Beat Her 

I will beat her

Banana Protein Oatmeal

Banana OatmealI go ape for bananas. I love banana bread, banana & peanut butter sandwiches and banana pudding, so when Quaker started making banana and cream oatmeal, I finally made oatmeal a part of my daily nutrition plan – until I started dieting. While dieting for my competition, I’ve had to strip away any sugar and keep my foods simple and clean. When you diet for 3 months to this extreme, I get creative so I can still enjoy food without feeling deprived. As I brainstormed on ways to spruce up my plain oatmeal, I decided to make my own healthier version of Quaker’s Banana & Cream Oatmeal.

designer whey proteinIngredients:
1/2 cup Water
1/4 cup Quaker Oats
3 tsp Unsweetened Vanilla Almond Milk
1/4 scoop Designer Whey Vanilla Protein
1/4 Banana (thinly sliced)
1-2 tsp Sweetener
1/4 tsp Salt
1/8 tsp Ground Cinnamon
(Optional) Couple of Drops of Butter Extract & Banana Extract

Cooking Instructions:

banana protein oatmealCook the oatmeal in the water as directed. Reduce heat and add the banana, followed by the almond milk and protein powder, mixing over low heat. Add salt, sweetener and extracts. Add more almond milk if needed (depending on your preference of consistency). Poor into a bowl and sprinkle cinnamon on top to serve.

My Oatmeal vs Prepackaged Oatmeal
4.6 sugar vs 9g sugar
21g carbs vs 26g carbs
7.5g protein vs 3g protein
3.1g fiber vs 2g fiber

Log your food into the LoseIt app and track your calories with me!

VACA POLLO RECIPE: Seriously Delicious Low-Cal Snack or Meal

vaca fritaSince I’ve been craving salty snacks, I decided I’d make a salty, meaty protein snack similar to beef jerky. This is whey Vaca Frita came to mind. Vaca Frita, which literally means “Fried Cow”, is one of my favorite cuban dishes. Basically, it’s just shredded flank steak and onion cooked in lime juice and then seared with oil on a griddle until crispy – so it’s not so healthy, but super yummy.

So, I started brainstorming on ways to make a healthier version of this yummy Cuban dish. Since I LOVE grilled chicken (because I love the crispy charred flavor), I decided to make a grilled version of Vaca Frita with chicken. Here was what I cooked up.

Vaca Pollo Ingredientsvaca frita pollo

  • 4 Chicken Breasts
  • 1/2 onion, finely slivered
  • 1/4 cup lime juice
  • 1 bay leaves
  • 2 cloves garlic, smashed
  • 2 tablespoons olive oil (Optional)
  • Salt
  • Freshly ground pepper

Cook 4 chicken breasts (I grilled them on the grill after marinading them in lime juice and olive oil).  While cooking the chicken, cut the onion up into really thin slivers and set it aside.

(Note: I didn’t use as much onion as I would like to because I wanted to make it as high-protein as possible while I’m dieting.)

lime-juiceNext, in a mixing bowl, mix lime juice, garlic, salt, pepper and bay leaves (and the optional olive oil, which I didn’t use). Once the chicken has been cooked all the way through (keeping it nice and juicy, but not worrying about it being browned or charred on the grill). Shred the chicken up into small pieces and combine with the onion and lime juice mixture until evenly mixed.

Finally, spread the shredded chicken out evenly on tinfoil. Mist with olive oil and dust with salt. Place it back on the grill (I turned my grill up really hot to quickly brown the chicken without over-drying it), occasionally stirring the chicken so it browns as many pieces as possible. Remove when you feel the chicken is crispy but not dehydrated, and let cool. Serve with wedge of lime.

3 Ways to Enjoy Vaca Pollo

Vaca Pollo Snack:
Let the meat cool. Measure out 2oz portions and put in ziplock bags for an easy-access high-protein snack.

Vaca Pollo Salad:
Top mixed greens with 3 – 4oz shredded chicken, 2 T goat cheese and 1/c cup finely sliced pear and top with a light balsamic vinaigrette.

Vaca Pollo Meal:
Top 1/2 cup jasmine rice with 3 – 4oz shredded chicken and serve with a healthy serving of grilled asparagus.

Fitness Is What?

fitness isn't exerciseWhat is fitness to you? I think when people think “fitness”, they think “exercise”. They think of running, lifting and sweating. They think of Fitness Magazine, with fit bodies and flat abs – but I think most people go down a LONG list of other things and activities before they get to diet, water and sleep.

Fitness isn’t an exercise. It’s a lifestyle. Fitness is truly a way of life, it’s not just what you do in the gym. This includes how you eat, how you sleep and how you move throughout the day. ACSM (American College of Sports Medicine) describes fitness as a 5-part package. In order to be fit, you should be able to check off all 5 elements of fitness:

  1. Cardiovascular Respiratory Fitness
  2. Muscular Strength
  3. Muscular Endurance
  4. Good Flexibility
  5. A Healthy Body Composition

How do you stand up to the ACSM guidelines of being fit? I’m 4 out of 5 (flexibility being my weakness – but I’m working on it!). 

wall sit challengeI’ve seen a lot of body builders who couldn’t run a 1/4 mile and runners who couldn’t lift a weight. I’ve seen fit looking people have heart attacks because their bench press was more important than their heart’s health (and their love for unhealthy food was untamed). I encourage you to LIVE fit to BE fit. 

As you work hard to get fit and stay fit, you purposefully do things to improve these 5 elements of fitness. This means you stop looking for the easy way to do things and look for ways to fit more healthy activity and fuel in your day. You go to bed earlier, you stay more active, you stretch, you drink a lot of water, you eat healthy, you manage your weight and you challenge your body’s strength, stamina and muscular endurance. You don’t just exercise – you LIVE IT! 

Read my article on Answers.com about the 5 elements of fitness and how to make sure your fitness program covers them all.

Take FitFluential’s Wall Sit Challenge, sponsored by Reebok! CLICK HERE for details and follow the hashtag: #FFWallSit :)

 

Fitness Motivation: The Secret to a Total Transformation

fit girl“Why her? Why does she look so good? Why does it seem so easy for her? We do the same workout and she drops fat like it’s nothing. I workout harder. I’m stronger. I’m faster. I’m better. Maybe it’s her genetics. Maybe she has a faster metabolism. Maybe it’s her supplements. Do you think she is doing steroids? Do you think she has “help”? Maybe the doctor is giving her something to help her get faster results. Maybe I need to see my doctor. Maybe my body just doesn’t work like hers. Maybe it’s my thyroid. Maybe I’ll never be able to look like that.”

This is one downward spiral fueled by an unrealistic negative mindset that is focused on blaming on ANYone else but yourself. We can’t judge a person by what they do in the gym. It’s an hour a day. Have you ever thought that it could be what she is doing the other 23 hours a day that’s getting her the results you want?

I see this in boot camp all the time. People do the same exact workout. They get the same information, yet one person loses 30lbs and gets shredded while their BFF leaves the same weight as they started. Did the BFF lose fat and gain muscle? Probably. But did they radically change like their friend? No. Why? It wasn’t what they did in the gym. It was what they weren’t doing when they left.

change your lifeThink of it this way. We all know going to church won’t get you to heaven. There have been plenty of criminals who have gone to church. They might have even served as a deacon. They could have had the best intentions. They might have gone down to the front, or raised their hand, to say they wanted to change. They might have cried buckets of tears in complete misery with how they were living life, begging God to help them to change. They could have attended every service, gone to every Bible Study, and did everything other church members did, but their life would NEVER change if they didn’t change the way they lived OUTSIDE the church. That would require surrender. It requires discipline. It requires perseverance. It requires a lifestyle change.

Just do itTransformation requires DOING not just HEARING. We teach our fitness competitors the SAME stuff we teach our boot campers and clients. Some reach their fullest potential and some never even scratch the surface. Why? Like with church, the “message” is the same. My pastor is giving the same message to 4 different services, and hundreds of people. Each time his words penetrate our hearts and we take it home and practice it (practice also means we try and fail, and we keep trying anyway).

Our life is not the same as it was the first time we showed up. Our lives are being transformed – and we are not alone. I’ve seen radical life changes – HUGE transformations. So why isn’t EVERYONE that goes to our church having these same awesome experiences as we are? Because the keep going right back to the same way they are living, without applying what they are hearing. They expect to magically be transformed by the one-hour spiritual workout a week – and they fail.

feed on the word of godI’ve gone to church all my life. I failed in life when I quit applying what I’ve learned at HOME. It’s not what I do at church or the gym that transforms my life. My workouts are almost the exact same now as they were when I was 20lbs heavier. What changed is what I was putting in to my body on a daily basis. It’s the consistency of eating clean and denying the flesh what it craves (chips and salsa, cookies, overeating, snacking, etc). If I eat junk, I’ll look like junk. If I eat too much, I’m going to weigh too much. If I eat clean, I will look lean. If I eat healthy, I will feel healthy. What I put in my body (and soul) absolutely has a radical affect on my life.

fitness motivationIf you want to transform your life – whether physically or spiritually, you have to quit feeding your flesh (quit literally feeding your body the things it wants opposed to the things it needs – both physically and spiritually). You need to do more than rely on a Sunday message or a motivational mantra. It takes more than “good works” or a good workout. It takes a life change – 24 hours a day. Will you fail? Heck yeah – and you will STILL be SO much better off trying.

No more complacency.
No more pointing the finger.
No more excuses. 

Follow my blog for more motivation, tips & pics.
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Eat Clean

 

4 Dangers of Lazy Living?

LazinessWant to lose weight? Are you the kind of person who would just do better if someone else would cook for you, or at least just tell you what to eat? You aren’t alone. It’s called being lazy – and we ALL have a lazy bone that wishes dieting could be easier. Are we really going to let laziness rule our life? Seriously? We KNOW the reward is great, so why would we let a few food prep and calorie-logging steps get in our way?

We are lazy creatures. We want to be spoon fed. We don’t even want to read information now – we want to hear it or watch it on TV, because reading would take too much effort. We prefer to be forced to do the right thing because making the decision to do the right thing on our own would also be too much work. Even people at church want to be given a really good word from the pulpit to last them all week because they are too lazy to open the Bible and actually get a word from God themselves. Here are 4 ways laziness gets us in trouble.

Knowledge quote1. We do not apply what we learn. We constantly seek more information, when we aren’t even applying what we have already heard. James 1:22 says “be doers of the word, and not hearers only, deceiving yourselves.” Of course it’s talking about the word, being the Bible. However, I believe we can learn from this and apply it to many areas of our life. How often are we searching for new recipes, new workouts and new fitness toys when we already know what to eat, know what to do and have enough fitness tools to do it? Normally, the difference between someone who is getting results and someone who isn’t is the person getting results is actually applying what they have have already learned. While the person who isn’t getting results is only applying SOME of what they’ve learned, and still in search of an easier route or a shortcut.

big-boned-exercise-cartoon2. We have selective hearing. When we choose to have selective hearing, and only apply what we like while ignoring the stuff we don’t like, we are deceiving ourselves. We live life pretending we are doing everything right, because we are doing some stuff right. This is a VERY bad habit. Why? First, you begin to believe the lie that you are doing “everything” you can. That’s not true. You are doing everything you WANT to do, but not everything you SHOULD do. Second, as we decide to pick and choose what we want to apply, we become more susceptible to false teaching and gimmicks. This applies both to our fitness and diet, as well as our spiritual journey. You don’t get to pick and choose truth. Truth is truth and if you ignore the truth long enough, you will begin to fall for any lie. You must apply all the principles to get the results you want – not just some of them. However, many people find themselves working hard in the gym (because they don’t mind that part), yet ignoring calories (because that is too much work) – and they wonder why they can’t lose the weight. If you want to succeed, you have to decide to apply EVERYTHING you learn, not just some of it.

Diet Cartoon3. You never really learn what is necessary to make fitness a lasting lifestyle. If you take short cuts, you are missing out on gaining more knowledge. Eating Lean Cuisines instead of learning out to prepare and weigh food, and count calories keeps you in bondage to boxed foods. As soon as you are left to cook or eat out, you will be lost. There is a certain amount of “homework” required to the fitness lifestyle. You must make the extra effort to measure food, weigh it, research foods, count calories, look up healthy recipes, study workouts, learn proper form, research supplements and study nutrition if you really want to KNOW how to live healthy. Sadly, people don’t want to know anything. They want to get healthy with limited knowledge. This is why people say “just tell me what to do” or “tell me what to eat”. Just telling someone what to do or eat sets them up for long-term failure. The best way to make fitness a lifestyle is to invest time in gaining the knowledge you need to KNOW how to live healthy (not pretend to live healthy). Think about how much time you waste surfing facebook or watching TV, where you gain NO knowledge. Don’t you think you are worth the investment?

too busy to exercise4. You make life harder than it has to be. ironically, we waste more and energy time trying shortcuts than if we did everything the right (and often longer) way. Proverbs 12:24 says “The hand of the diligent will rule, But the lazy man will be put to forced labor.” I think this passage is interesting because what it tells me is lazy people will be FORCED to work even harder. It’s funny how easy life is when we suck it up and just do what we are supposed to do. It’s when we try to avoid work, we often have to work much harder. I’ve personally experienced this time after time – especially with home improvement projects. I can’t count the number of times I had to either completely do something over again because I was trying to cut corners.

You can do MOREWhat this scripture also tells me is that I will be more in control if I am diligent. How many of us want to be in control of our lives? Of course our life really is in God’s hands, but there are many things we can control – and exercise and diet falls in that category. Do you really want to be FORCED to labor – possibly doing what you don’t even want to do? Or do you want to take control and choose what you are willing to do? Unfortunately, many people wait until it’s too late and the doctor tells them they need to make changes or they are going to die. You can decide now, or someone will decide for you later. Either way, we really can’t avoid work. It’s a part of life – so you might as well take control now.

Have you been guilty of trying short cuts, waiting on an easier way or only applying some of what you have learned? Save a lot of time and energy, and each your goal faster, by doing fitness the right way – applying what you have learned, and continuing to learn something new every day! You will be SO glad you did!! Your only regret will be that you wish you did it sooner!!

Motivational Quote:

You can do more

Tomato Basil Spaghetti Squash Casserole

spaghetti squash casserole recipe

Steve and I have recently discovered spaghetti squash (yes, I’m a bit behind!). So now we’re on a spaghetti squash kick! Steve can’t get enough of it, and for only 42 calories a cup, you can’t really beat it!

On our weekly “Sunday Food Prep Day” I began to get creative in the kitchen, thinking of ways I could use spaghetti squash. We were going to dinner at my parents house last night so I wanted to bring a new healthy flavorful dish to introduce to the family. I was in the mood for some Italian, so I began brainstorming and concocting, and this is what I came up with.

I was cracking up because no one knew what it was. My sister asked what the “squishy stuff” was, saying it was really good! My aunt also was perplexed, as she was asking who made “this dish” as she points to it. She took a plate home to her son (my cousin) and said he lapped up the plate, and he too wanted to know what the mystery dish was too. So, even though no one could place it, everyone liked it and there wasn’t a drop left of it to take back home with us, so I guess this creation is a keeper! Hope you enjoy!

Disclaimer: As always, I did not follow a recipe and was just making this up as I went along – which often means, I add a dash more of this, and a pinch more of that. This recipe is what I came up with to the best of my recollection. I hope you can recreate it and enjoy it too! 

Tomato Basil Spaghetti Squash Casserole

Ingredients:
1 Whole Spaghetti Squash (makes approximately 4 Cups)
1 Bag of Marzano Tomatoes (approximately 20 Cherry tomatoes)
1 Teaspoon Olive Oil
1/2 Cup Sliced Black Olives
1 Tablespoon White Balsamic Vinegar
2 Teaspoons Lemon Juice
2 Teaspoons Basil Paste (or fresh basil leaves)
1/4 Cup Grated Parmesan Cheese
1/2 Teaspoon Red Pepper Flakes
1/2 Teaspoon Cracked Pepper
1/2 Teaspoon Salt 
Shredded Cheese (optional)

Directions:
spaghetti squashCut the squash in half and take the seeds out. Place face down in a microwave safe dish and add one cup of water. Cook for approximately 15 minutes in the microwave until soft. Let it cool before handling.

While the squash is cooking, you can slice the Marzano tomatoes and measure the black olives, combining them in one container for holding. In a separate small bowl, mix the olive oil, garlic, lemon juice, basil, cracked pepper and salt. Add a small portion (maybe a teaspoon), along with the vinegar, to the tomatoes and black olives in a small container. 

spaghetti squashOnce the squash is cool enough to handle, use a fork to scrape the squash out in spaghetti strands into your mixing dish. Mix in the olive oil mixture until the squash is fully covered. Add vegetables and parmesan cheese until mixed evenly. 

Measure cup by cup to (for tracking calories) into a baking dish. My ingredients added up to 5 cups, making 10 1/2 cup servings. Sprinkle a very light layer of cheese (I used a little regular cheddar with some shredded parmesan cheese) on top and back on 350 for 25-30 minutes, until golden brown. 

Serving Size: 1/2 Cup
51 Calories (not including the cheese on top)
Only 6.4 Carbs

Food Prep: 6 Healthy Chicken Salads

low-calorie curry chicken salad recipeWe Pfiesters are always looking for high-protein snacks and easy meals. This is why chicken salads are a hot item in our kitchen. Last weekend I made a Low-Fat Buffalo Chicken Salad that Steve LOVED, and this weekend I made a Curry Chicken Salad. Throw it on a cracker for a snack or scoop a cup out on a bed of greens for a meal. Either way, this is one great low-cal recipe that makes dieting pretty darn easy! The only hard part will be not going back for seconds!

Curry Chicken, Grape & Apple Salad Recipe

curry chicken salad1/2 Cup Chobani Plain Yogurt
1 Cup Chopped Grapes
1 Cup Chopped Apple
6 1/3 Cup Chopped Chicken Breast
1 Tablespoon Curry Powder
3 Tablespoons Lemon Juice
4 Packets Truvia (or your favorite sweetener)
1/2 Teaspoon Salt

Whisk the yogurt, curry powder, 2 (of the 3) tablespoons lemon juice, salt and sweetener together until smooth. In a separate bowl, mix the grapes, chicken, apple and the final tablespoon of lemon juice together. Then stir both together until well-coated and mixed. Chill before serving.

TIP: I’d add walnuts if I wasn’t dieting, but they crank up the calories quick, so no nuts for us.  I do have some nuts, but I don’t put them in our food because they are too hard to count accurately in a recipe. Instead, I add them on top so I can adjust my fat as needed for that day. 

Makes 8 cups, or 16 1/2 cup servings. We do 1/2 cup servings because we often eat them as a snack. 2 servings with salad greens is great for a full meal.

Nutritional Information:
97 servings per 1/2 cup serving
15g protein, 1.8g fat, 3g carbs

5 More Chicken Salads

2 Healthy Broccoli & Chicken Salads

121-Calorie Waldorf Chicken Salad

Low-Cal Chicken Peppercorn Salad

Curried Chicken, Black Bean & Mango Salad

It’s Not a Diet, It’s Self-Control

I'm not dietingPeople do NOT like the word diet. It’s like a bad 4-letter word that’s offensive in all countries. Everyone has a different definition of diet. I admit I use the word all the time, but I never think of it as a bad thing. To me, diet means results. It means healthy food, smart food. It means perfect portions, not overeating, not eating junk. It means practicing self-control and it means feeling great.

When did practicing self-control become so scary and bad? God ENCOURAGES us to practice self-control. There are countless scriptures on the importance of controlling our body, cravings and desires.

As you know, I like chips and salsa. I can’t eat it every day (but I WANT TO), but I do eat it. What if you let your kid eat whatever they wanted to eat every day? That’s a scary thought right? Well, it’s not too much worse than a grown adult eating whatever they want to eat every day. It might “look” healthier than PopTarts and Happy Meals, but it’s not much different when it comes to self-control.

Stop looking at dieting (or practicing self-control) as a horrible thing. Instead, look at it as empowering! Every time you resist your favorite cheat food, you are reminding yourself you are strong, you are one step closer to your goal, you are in control, you are not letting food rule your life, you are bettering yourself, you are doing the right and healthy thing. Every time you are eating healthy, you’re fueling your body with the foods it needs to help you reach your goals. Be proud, be excited!

Self-control requires sacrifice. Sacrifice requires being uncomfortable at first, but pleasure follows. Lack of self-control is the other way around. Pleasure first followed by discomfort that typically way outlasts the pleasure. Dieting (eating right, practicing self-control, managing calories) is investing in your future – and it’s SO worth it!!

Download the LoseIt app today and start taking control of your eating – and your body!

My 1,200 Calorie Meal Plan

meal prepAfter posting this pic of my fridge after doing meal prep for the week, a few people asked me to share what my normal day’s food looks like.

First, it’s important to know we all have different goals. Right now, I’m trying to reduce my body fat. I started at 18% body fat and I’m now down to 14%, but I still have to get even leaner for the LiveExercise shoot on August 21st. I’ve consistently lost about 2lbs a week, while maintaining muscle mass (according to the InBody body composition machine we use to track progress). I actually even gained a pound of muscle during the process.

My diet is based on 1200 calories a day. Right now I’m doing 7 cardios a week and strength training 4-5 days a week. With that said, here’s what I’ve been eating & doing…

AM: 5AM-9AM

yogurt parfaitAM WORKOUT
Mondays-Thursday I do a fasting cardio (no breakfast until after cardio).
(All I have prior to that is coffee)

BREAKFAST: (Budget: 200 calories)
5oz plain Chobani greek yogurt, berries & 3 T granola (198 calories)
OR protein shake with orange juice & protein powder (181 calories)
OR egg beaters with spinach & tomatoes (or 2 63 Calorie Quiche)

AFTERNOON: 11AM-5PM

PinwheelsLUNCH: (Budget: 200-300 calories)
Pinwheels: 4 ounces of fresh lunch meat (rolled up) with 1/4 avocado or cream cheese
OR 4 ounces of grilled or smoked chicken with avocado, lime juice, garlic, tomatoes and salt
OR the above meat, avocado over greens with vinegar

SNACK (3-4PM): (Budget: 100 -150 calories)
100-150 calorie snack like 140-calorie progresso light soup, grapes & cheese stick, more pinwheels, 1/2 banana & 1 tsp peanut butter, or a few almonds.

PM WORKOUT – LIFT WEIGHTS (4-6PM)

Post workout protein shake (1 scoop) or one Cocotein protein drink by IsoPure (100-140 calories).

EVENING: 6PM-9PM

chicken and green beansDINNER: (Budget: 200 calories if I plan on snacking afterwards, 400 calories if I will not snack, or if I am good on my calories for the day)

Grilled Chicken with one green side (asparagus, brussel sprouts, broccoli, green beans, kale or salad greens). Read 25 Low-Cal Greens for more ideas. (200-250 calories)

Note: I season my greens a few different ways: #1 –  lemon juice, garlic, salt & pepper (tasty on cabbage), #2 soy sauce & olive oil (perfect on green beans), #3 Badia Complete Seasoning & olive oil (good on everything), #3 Steam with salt, garlic & butter spray, #4 Balsamic vinegar, olive oil & seasoning (great on asparagus), curry, stevia, olive oil & salt (yum on brussel sprouts) or #5 lemon juice, parmesan cheese & salt (yummy on broccoli). I grill and steam my veggies a lot. I personally like my veggies crisp and a little charred from the grill. :)

SNACK:

100-150 calorie snack (100 calorie popcorn, Veggie Straws, Weight Watcher’s Smoked Mozzarella string cheese, big dill pickle, cucumber chips in vinegar, hot tea, pretzel sticks or caramel rice cakes (minis). NOTE: I don’t need ANY of these snacks, but I budget in a salty snack because I enjoy it! ;)

DETAILS:

Think about what you have to gainMy meal plan is based on a daily budget of 900 – 1200 calories – 1200 calories on days I exercise and 900-1000 calories on days I don’t workout. My goal for my substrates (protein, carbs & fats) for what I’m training for is 40-50% protein, 30-40% fat & 20-25% carbs. A simple 33/33/33 would be perfectly fine for most people (and you’d still get insane results). The more extreme split is VERY HARD for me. Every day I strive for this, and most days I miss it, but I learn every day and I do better than I would if I wasn’t trying! :)

Please realize this is not a prescribed diet. This isn’t a diet at all. This is what I am eating. I treat my body like a science project and adjust my food according to how I perform, how I feel and the results I’m getting. If I am low on energy, I boost my healthy fats or increase my healthy carbs. If I’m losing muscle, I check my LoseIt app and look to see if I need to increase my protein. However, I RARELY increase carbs – that’s one area I seem to have NO problem getting enough of! lol So far, at 1200 calories a day, I’m loosing weight and feeling great, so I’m pretty much sticking to the same things since I know they work for me.

MAINTENANCE

When I reach maintenance, I like to continue this format during the week (with a little more room for extra fun calories) and have a cheat meal once a week. It’s all about checks and balances. The more you learn to maintain balance, the happier and healthier you will be. Some people cheat a little everyday but never cheat big (this is more me). Other people like to be strict during the week and cheat big on the weekends (this is more Steve). The key to success is finding what you can live with long-term because fitness isn’t supposed to be something you do for a season, it’s a lifestyle. Sure, you can lose weight for a competition or photo shoot, and have extreme moments, but you should be programmed to go right back to a healthy balance of a healthy diet and lifestyle you can maintain long-term. :)

 

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