So I just finished week 3 of my fitness plan and I have to say that I am definitely feeling like my body is leaning out. I don’t see a lot of increased muscle definition at this point, but after talking to Hanan she reminded me that it has only been 3 weeks. I think I am like most and want immediate results! Patience is not one of my virtues, which I am definitely working on.
I’m a firm believer that to achieve your fitness goal you need to combine diet and exercise. This past week I found this quote picture and could not agree more. My trainer Hanan actually feels it’s more like 80% diet and 20% gym, which goes to show how important it is to watch what types of foods you’re putting in your body. Since focusing on eating clean, my body weight has started to shift, which is encouraging to see. This past week I did really good with my food prep, I ate fiber/protein powder/egg white pancakes each morning, went shopping and spent a night cooking and portioning out my food for the week.
During my trip to the grocery store I stayed focused and loaded up on necessities like egg whites, purple yams, green veggies (broccoli, beans, spinach, celery, brussels sprouts, cucumber), turkey breasts, salmon, tilapia, ground chicken, low sodium hummus and fresh salsa (very low sodium). One thing I recommend when following a fitness plan, is to not go to the grocery store hungry. This leaves way too much temptation for you and can be discouraging. It’s especially tough when you are going through the check out and right in front of you is the whole display of chocolate bars, WHY? I definitely think this set up needs to change!
I cooked up my protein (salmon, tilapia and turkey breasts) with a variety of Mrs.Dash herbs and put fresh lemons and limes on each protein portion before I baked them. One thing Hanan advised was to try to mix up my protein sources so I don’t get bored. I steamed broccoli, green beans, spinach and brussels sprouts. For my Carbs I chose Purple Yams (why are they not purple), which I steamed. One thing that is important is making sure you are weighing your protein and carbs. I picked up a handy little scale that doesn’t take up too much room in the kitchen. This is crucial to make sure you are staying on target, and if things are not progressing the way they should your trainer can adjust accordingly. I have been using mustard, low sodium salsa and hummus (but only 1 tsp at a time). My cheat meal of choice this week was again (of course) PASTA!. I had mushroom stuffed ravioli with a rose sauce and topped it off with dry curd cheese (for added protein).
My workouts this week were good, though I don’t think I am lifting heavy enough as I should. I think it may just be that I am still at the beginning of the plan. I definitely am getting use to keeping water on hand always and staying hydrated. Again this week I have slept better and had no mid day headaches. I actually went to reflexology this week and think that helped with the sore muscles. As advised per Hanan, I have started taking Glutamine and BCAA’s to get the most out of my workouts and recovery.
Well I am off to start my 4th week of my fitness journey, but before I do I want to tell you about one more inspiration I had this week. Each week I am encouraged by Hanan to keep strong, stay focused and be kind to myself. It’s about living a balanced and fit lifestyle and not a short-term quick fix. No matter what your fitness goal is, as long as you stick to it and make it a part of your every day then your bound to succeed and the results will follow. Hanan proves that anything is possible no matter how big the dream. The only person standing in your way is you and that you have to let go of the fear of failure. I am so proud to share this news……..My amazing trainer is featured in November’s issue of Oxygen magazine. It’s funny I have always been a fan of Oxygen magazine and pick up issues to read encouraging article, find new recipes and see great training tips. It’s pretty amazing to open up the pages, see the person who is training you and gain instant inspiration and admiration…………
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