Happy Wednesday, Friends! I’m so glad we’ve made it half way through the work week. This month… heck, this year… is flllllying by. I actually had a fleeting thought of working on Christmas lists. Then I started getting excited because that means January is coming. January is like our summer, it’s when we take our big vacations. 2012 was Disney, 2013 was Costa Rica, and 2014 is our Disney Cruise! Speaking of the cruise – that is one of my HUGE motivation factors for staying on course with my fitness. I’d love to rock a 2 piece confidently on the cruise.
Confession… I actually bought a bikini a few weeks ago. I’ve rocked it around the house. I’ve even laid out in my back yard in it. I’m still not 100% comfortable in it, but you have to start from somewhere. I’ve come a LONG way. I still have a ways to go, but I’m pushing my own comfort zone on this one. Also, I love the Rhonna Designs App on my iphone. Such awesome quotes on there. This is my new iphone wallpaper. Gotta keep reminding myself this is a process!
Anyway, I wanted to share a little bit more about my nutrition program since a lot of you have asked about it. Since I am paying for this service and because it is such an individualized program I’m not going to share all the details and recipes. I just want to give you all an idea of what and when I’m eating, as well as how I prep all my food.
I have 2 different “days” of food – High and Low calorie days. When I started I had 4 high calorie (2000!) and 3 Low calorie (1600) days. One of the biggest problems I see with people who are working out like a beast is that they are NOT eating enough. The lowest you should go ever for any reason is 1200 calories a day. If you are working out a lot you need far more calories to sustain that level of activity. I do CrossFit 6+ days a week. I need those calories to have the energy and fuel to sustain me through those workouts.
I eat within 30 minutes of waking up. Your body needs to know that you are up and running. Since I workout first thing most mornings I have a protein shake with egg whites and berries or some kind of oatmeal/protein sludge mash up.
I (try to) eat within 20-30 minutes of working out. Depending on the day this can include oatmeal, berries, egg whites or ezekiel bread. I also have my supplements with breakfast. This usually includes a multi vitamin, fish oil, calcium magnesium, and Cytogreens.
Lunch is around 11:30-12 and is 4oz of lean meat, a complex carb like rice, sweet potato, or red potato and a green veggie.
I have what I call second lunch around 3pm. Similar to first lunch in the Macros. I take more fish oil and vitamin B, D, E supplements with this meal.
Around 6pm I’ll have first dinner, a small salad with hard boiled eggs/egg whites, lean meat, and spinach. This is usually eating in between coaching classes at CrossFit so the time varies a lot depending on when I have time to eat.
Once we get home I’ll have my second dinner, usually around 8:30. More lean meat and veggies (asparagus!). And a deliciously awesome salad dressing made out of walnut oil and apple cider vinegar.
The last thing I have is a protein shake. I’ve recently been using Casein protein since it has a slower digestion rate it feeds my muscles while I sleep all night.
I’m seeing results. Today I weighed in at 185.6. The lowest I’ve ever remembered being as an adult. Only 10lbs from that 175 that has been looming over me forever. I eat the same thing nearly every other day. I pack my own food when we hang out with friends. I rarely eat out. I spend my sundays grocery shopping and cooking outrageous amounts of Chicken, Turkey, Sweet Potatoes, Rice, and Boiled eggs. But it is worth it. It’s not always fun. It doesn’t always taste good. But i’m willing to sacrifice that right now to reach my goals. I remember where I came from and I don’t want to go back.
This nutrition program is NOT for everyone. Heck, this may not be for me forever, but it is what is working right now. I’m working with an amazing Nutrition coach who helps adjust my plan as needed, he reminds me of why I’m doing this, and pushes me to reach my goals. He does some distance coaching too, so let me know if you’re interested and I’ll hook you up! If you are looking for a nutrition coach in your area ask friends for recommendations. And don’t feel bad about shopping around. Finding a nutrition coach is a lot like finding a church, you have to find one that lines up with your beliefs about food. There are SO many different ideas about nutrition, so find someone who you can agree with on major things AND someone who has a good reputation and history in the industry.
What motivates you? Are you working towards any big goals?