Words I want to live by! Jan 1 my friends and I are starting a weight training schedule. We’re going to follow Jamie Eason’s Live Fit program. It’s a great progressive program that takes 12 weeks. It’s divided in 3 phases. We are doing phase 2 and 3 because my friend’s have a trip coming up in 8 weeks. Before I lay out my week of exercise and food, I have a few words of advice. I’m not a doctor, but these are TRIED and TRUE tips from an exercise fanatic and health eating nut!
#1 EVERYTHING IS WHAT YOU EAT!!!!!!!!!!!
#2 YOU WILL NOT LOSE WEIGHT BY RUNNING ALONE.
#3 LIFTING WEIGHTS IS THE SECOND MOST IMPORTANT FACTOR IN WEIGHT LOSS.
#4 DRINK A TON OF WATER.
#5 NEVER GIVE UP! CONSISTENCY IS KEY!
So, if you remember those 5 things you should be well on your way to achieving the rockin’ bod you want!
Exercise has NEVER been my downfall. I love it! I do however NEED variety. Variety will help you lose weight faster too. You need to trick your body and constantly keep it guessing. If you do the same thing over and over again YOU WILL plateau and get VERY frustrated. Find 3-4 different exercise options! Here are my top 5 favorites in no particular order:
- Boot Camp classes
- Weight Lifting
- Body Combat or any Les Mills classes
This is what my week of exercise will look like starting December 31st (I know that’s a little weird, but I have a thing for starting my goals on Mondays!) My diet will not start until January 1st however (:
MONDAY: 6 mile RUN with my friends, Live Fit Day 29 BACK workout
TUESDAY: Live Fit Day 30 CHEST & ABS workout, 30 minute sprints on the treadmill
WEDNESDAY: My full body boot camp class and LEGS Live Fit Day 31
THURSDAY: (This is my crazy day! I like too many things) 6 mile RUN, Body Combat, Arms and Abs Day 32
FRIDAY: Shoulders Day 33, LONG RUN 8-10 miles
SATURDAY: LEGS Day 34
SUNDAY: Rest or a nice walk
Doesn’t that sound like so much fun! This program is not just for chicks either, my husband loves the workouts and is constantly sore from them. FYI-He has lost 70 pounds or more in the last 2 years from DIET, EXERCISE, and MOI! Just kidding about the last one. He did it all himself! They will KICK YOUR BUTT!
Diet. This is the hard part. That is why I give myself 3 days a month to eat whatever I want. Keep at it and it will become a habit, I promise! Eating healthy does not come naturally for me. I have to prepare, plan ahead, and consciously think about what I eat each day. Get creative and try new recipes to keep it fun. Here is a typical day of healthy eating for me.
Meal 1: Banana, peanut butter, chocolate protein powder, and spinach smoothie
Meal 2: Muscle milk
Meal 3: HUGE salad with chicken, cottage cheese, nuts, or beans for protein
Meal 4: Protein ZONE bar and an apple
Meal 5: Chicken or fish, veges, brown rice or quinoa, salad
Meal 6: Cottage cheese or greek yogurt with blueberries or blackberries (optional meal)
Drink a big glass of water with every meal. Stay away from bread or pasta, sorry!
I hope this helps everyone! Much like the quote to BE YOUR BEST SELF, you should also LOVE WHO YOU ARE!!!
Choose Choice food * Tomorrow I will be going to Cheesecake Factory so that won’t be a problem (:
Work Inspire Train Keep it up!