fitness goals

My Health and Fitness Goal for 2018

My health and fitness goal for 2018

Happy 2018! We are 3 days into the new year and I know everyone is working on goals this time of year. I love to work on goals and most of the time I really follow through they have a lasting effect, other times old habits creep up again. That is why it is important to do some things to guard against those old habits overtaking the new again. I am using an amazing journal called The Freedom Journal to help me in this process. This is my 5th Freedom journal to date and I just love how this journal helps you set daily action plans and intentions along your journey to your goal. Check out the journal here: 

https://thefreedomjournal.com/

For example, last year I set a health goal to lose 15 pounds in 100 days. I set the intention to eat 3 servings of veggies a day, drink 8 glasses of water a day and workout 5 times a week. I did lose the weight, but then over time I lost some of those habits and "fell off the wagon." I did keep some of the habits of eating a healthy breakfast every morning and drinking more water, but my workouts at home fell by the wayside. 

At the end of 2017 I found myself thinking about this. I thought about why the workouts didn't stick for me. I began to think back to the past and try to recall a time that I really liked doing a particular type of exercise. That time was probably around 20 years ago for a brief time I went to the same gym as my brother and we did weight lifting and some cardio together. I really enjoyed those workouts. I loved the gym environment, the structure and working out with someone else. So, I paid attention to those thoughts. I encourage you to always listen to your intuition and those little thoughts that pass through your mind like that one did. Because of those thoughts I found out why my at home workouts had not inspired me to keep up with them. Here are the reasons: 

1. I like working out with other people and at home I'm by myself. 

2. I like a structured routine or environment. At home I'd just invent workouts and then ended up doing the same ones over and over and that bored me. 

3. I like the accountability of being in a group environment or class. At home I'm again, by myself and was only accountable to myself. 

4. I like a combination of weight lifting and cardio/aerobic exercise. At home I was only doing body weight exercises which didn't really excite me a whole lot. 

Now, I decided to change my routine into a routine where I can: enjoy the activities, stick with the program, have variety, be with other people & have accountability. How? Here is how: 

1. I joined a gym that is very close to home. It is the closest one that has the classes and programs that I enjoy. 

2. I found classes Monday to Friday that I can join. 

3. I will have 4 training sessions so that I can learn how to use the weight lifting equipment on days that I am not doing classes and want to do that. 

4. I have a friend who set up a daily Facebook accountability group for exercise so I can check in there. 

5. I just tried my 1st class at the gym: Tread and Shred- a fun class on the treadmill. I loved it! Can't wait to go back! 

I'd say that the changes that I made in my fitness routine alone have really made a difference and I feel much more confident that this is an overall lifestyle change rather than just a goal I only stick with for 100 days. 

Here is my nutrition goal for 2018: 

I am sticking to a keto (low-carb, high fat + veggies) type of diet. That doesn't mean that I won't have the occasional treat, but I feel much better on this eating plan. I have had much more energy so far and I am really loving it. I absolutely love food and I love that this diet has a lot more dairy in it because I have always responded well to dairy. I do believe that there is a different way of eating that works for each person, their body, their lifestyle and their goals. This is simply one that I am exploring to see how it works for me. 

Here is my current goal: 

"Get down to 125 pounds by March 31st by: Working out at the gym in classes and weight lifting/group coaching sessions 5 days a week, eating a keto/paleo diet at least 6 days a week, eating 3 servings of vegetables a day, drinking 8 glasses of water a day and remaining accountable to my online fitness group." 

This goal is much more specific and I have many more ways to keep myself interested in the fitness and the nutrition aspects. This does not mean that I will be perfect, but I will do my best and strive for the best. I wish you all a very happy and healthy 2018! I look forward to cooking many healthy meals for you as well! 

With care,

Trista

My Clean Eating Philosophy

My Clean Eating Philosophy

In this post I want to share with you my personal philosophy on what is called "clean eating." A few years ago I embarked on a 5 week health journey on a clean-eating plan with a health coach. I learned so much from that journey and learned a lot of great nutrition habits. However, I soon began to slip back into old habits because they were much more familiar to me. 

This year, in 2017, beginning on January 1st with the help of The Freedom Journal I decided to take a similar health journey, but for a 100 days and really cement those habits I had learned in the shorter program to really make them part of my permanent lifestyle and not a short "diet" plan or something I only did "sometimes." 

My personal 100 day goal is to lose 15 pounds and get back to my ideal weight by eating clean, following a 20 minute workout plan 6 days a week and consistently drinking 6 or more large glasses of water per day. This plan is also to reach the goal of having more energy throughout the day to work on my business, help my family and have fun! I am already seeing great results! I have lost 7.5 pounds so far and I feel much more energetic. 

I want to share with all of you my personal thoughts on eating, and finding out what works for you. I believe that there are basic guidelines, but you need to experiment and tailor ideas to fit how your body works. 

Here are my basic guidelines: 

1. Eating clean can be for omnivores or for vegetarians alike. 

2. Eating clean means including: 

  • lean meats and seafood
  • whole grains (you may choose to go gluten free or have whole wheat or other whole grains) 
  • lots of vegetables
  • fresh fruits
  • cutting back on dairy but I choose to have whole milk Greek yogurt and cottage cheese. You may choose to go dairy free and have alternatives there. I have dairy maybe 1-2 times a day. 
  • choosing small amounts of honey or maple syrup as sweeteners
  • cutting back on large amounts of starches such as bread, pasta and potatoes. I choose to have small amounts of those- perhaps only a 1/2 serving a day. I do however, have small amounts of brown rice with dinner or oatmeal for breakfast. 
  • choosing healthy snacks such as apples/nut butter
  • drinking lots of water and tea without sweetener

I have found this plan to really work for me and it has so many possibilities! I do love fruit, but I have found that it is best to reduce fruit to maybe 1-2 small servings a day and concentrate more on vegetables. 

Also, on the 5 week plan that I was on, by week #4 once a week you chose a "cheat" meal. I actually like to call it a "fun meal" or "celebration meal" instead. I like to keep it positive! It is very interesting how this time around I am really cutting back so much on refined grains and sugar that they do not tempt me as much as before because I feel so great when I am eating lots of whole foods! It is amazing what your body will do! I do always choose a "celebration meal" once a week and it's fun! Last week I had a pasta dish, one breadstick and salad at a restaurant. It was so yummy! I really enjoyed it very much and really took the time to notice that. 

Sometimes you will be in a situation where you are a guest, or you are in a situation where there are not a lot of whole food offerings. Not to worry! Just make the best choices that you can and don't fret about it. It's all about an overall healthy lifestyle and not about perfection. I absolutely love to try new foods and go out to eat on the weekends, so there may be some extras thrown in, but it's all in moderation. When you make the best choices 80-90% of the time, you are doing awesome! 

I have noticed how much more energy I have had since I started to once again focus on eating as clean as possible, even at restaurants, parties and buffets. It's all about balance and living our best lives. I really want that for you too, and I am always here to support you on every step of your journey. Thank you for allowing me to share my journey with you.