What are your plans for exercise when you don't want to travel in the cold weather? Do you have in home workouts, or do you stop exercise all together? I know this time of year gets people less excited and into exercise because your not wearing a bikini or shorts and tank everywhere. That does not mean you don't have to take care of your body though! You still have to feel good about yourself and be happy with your body! I know when I gained my weight, I was unhappy and embarrassed to even be around my husband. How is anyone suppose to love you if you don't love yourself?
Its time to focus on yourself by eating proper nutrition and incorporate exercise so you are healthy inside and out! Nutrition is 70-80% of your weight loss. So if you plan on exercising 3-5 days a week, but eat processed foods and not watch your portions, you are wasting your time. I am not going to sugar coat anything. I am here to help you so I am going to tell you the truth! I am saying this from experience. I was the type who would workout hard, and then eat a jar of peanut butter or box of oreos in one sitting (no joke)!I was a fatty.. An unhappy one at that!
After finally being so disgusted with myself, I took the time to educate myself on nutrition and clean eating and exercised regularly. I am a fitness coach for BEACH BODY and our goal is to help people live a healthier and more fulfilling lifestyle by incorporating both exercise and clean eating into your schedule.
I know it sounds hard right??!
Honestly, if you think being dedicated sounds hard, what in life is easy anymore right?! NOTHING! We gotta work hard for what we want and if we want something bad enough (no matter what it is), we will do what it takes to get there. I put my commitment into nutrition and exercise and I have reached my goal in 10 month losing 40 lbs BUT toning and feeling comfortable in my own body, gaining lots of energy, and getting rid of my cravings! Don't get me wrong I am human and still have my days, BUT nothing like what they use to be.
How did I reach my goals?
When I started 1 yr ago, I started my weight loss journey in a challenge group with another BEACH BODY coach and did INSANITY and drinking SHAKEOLOGY. I have been using Shakeology ever since, but also used TURBO FIRE, P90X, Les Mills COMBAT, ULTIMATE RESET, and FOCUS T25! I love having all my workouts at home because this gives me a great variety to switch things up!
If I am in the mood for some dancing, I will go with Turbo Fire.. if I want cardio, I will go with Insanity.. If I want to lift, P90X it is!! For the past 10 weeks, I have been doing T25 which works perfectly for me at 4am before I go to work! Love the quick, but intense workouts!
So here is my meal plan for the week:
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Sept 16thth-sept
22nd
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T25
Ript
circuit
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T25
Dynamic
core
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T25
Core
cardio
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T25
Upper
focus
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T25
Speed
2.0
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Rest
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Rest/stretch
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Meal 1
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Shakeology Pumpkin Pie
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Shakeology (Pumpkin Pie)
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Shakeology (pumpkin Pie)
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Shakeoogy
(choco peanut butter)
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Shakeology (almond fudge)
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Shakeology (vanilla almond)
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Shakeology (vanilla almond)
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Snack
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1 apple, 1 oz raw almonds
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Banana with 1 tbsp natural peanut butter
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1 apple, 1 oz raw almonds
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1 apple, 1 oz raw almonds
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1apple, 1 oz almonds
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Banana protein Energy bar (blog)
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Banana Protein energy bar
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Meal 2
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Greek salad grilled chicken (5 oz)
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Greek salad
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Greek salad, grilled chicken 5 oz
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Greek salad, chicken salad
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Protein bar (luna)
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Steak salad
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Snack
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Raw peppers and cucumber and hummus
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1 apple, 1 oz raw almonds
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3 hard boiled eggs, 4 whole wheat crackers
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3 hard boiled eggs, 4 whole wheat crackers
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4 whole wheat crackers, green bean chips
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Peppers and hummus
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Peppers and hummus
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Meal 4
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Shakeology
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Stir fry veggies with sweet
potato
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veggie stir fry sweet potato
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Baked sweet potato, veggie stir fry, cucumber tomato salad
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Baked sweet potato, veggie stir fry, cucumber tomato salad
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Chicken and shrimp stir-fry
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Chicken and shrimp stir-fry
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Snack
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String cheese, hard boiled eggs
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Banana protein icecream (blog)
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Banana protein ice cream
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Peppers and hummus
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Raw peppers and hummus
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Kale chips
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Kale chips
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http://deidrap8.blogspot.com
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I run challenge groups once a month, so if you are ready to start your journey to a new lifestyle, my next challenge will start Oct 14th! Message me for details
Deidra.penrose@yahoo.com
You can find me on facebook at facebook.com/deidra.penrose
IG @foreverfitnurse
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