Sunday Nutrition: Challenge Week 2

Ok first off, I know today is Monday. Sunday went by way too quick for me. However, since today is the holiday to celebrate the birth of Dr. Martin Luther King Jr. and I actually did not have to go to work, I spent the extra day to meal prep. I was so glad to have a 3 day weekend. We need more of these.

Surprisingly, the first week of my nutrition challenge went well. I wasn’t starving, and I did not have tortuous sugar cravings. I only had minor cravings for cupcakes but I was able to get over it. I stuck to meal plan and actually ate the food I prepared, and I liked it. I’m not new to clean eating, so that helps. I really like just have fresh, real food available. It makes me feel so much better.

My postpartum workouts are also going pretty good. I still feel like crap, but the good kind. I am slowly working to rebuild strength and endurance, and the good part is that I actually feel coming along. I am continuing to trust the process. My big challenge will be will I actually decide to go for my first run. It will come soon, I promise.

So I am kicking off week 2 of the challenge by meal planning, and setting a goal to get to yoga at least 2 days this week. I really need to work on mobility.

The good part, my scale says I am down 4 pounds since last week, so something is working! Just keep swimming.

So what’s on deck for this week:

Breakfast: Oatmeal with half a banana, and 1 tbsp of peanut butter, egg muffins

Lunch: Spaghetti squash with veggies, chicken meatballs, tomato basil sauce or Spinach mushroom turkey burger with brown rice, and sauteed veggies

Dinner: Grilled chicken or salmon, or mahi mahi, with quinoa and sauteed veggies.

Snacks: Greek Yogurt, blueberries, rice cakes with peanut butter, turkey with avocado, or carrots and hummus

Today was a very good day, lets keep it going!

Sunday Nutrition: Challenge Week 1

This was absolutely the fastest weekend ever. Sunday night always seems to come so quickly and I am no where even prepared to return to work tomorrow. It looks like it is going to be another long week.

On Sundays we meal prep so I spent the day menu planning and cooking our meals for the week. I was actually excited about it. It’s pretty fun to cook when I actually have a plan about what I am cooking.

This week I am starting a 4 week nutrition challenge with the crew at my crossfit gym. I need to start making some serious progress toward trimming this baby weight. It’s starting to annoy me. I figured a challenge with coaching, and a support team would be a great way to restart healthy eating. Since I cook the food for the hubby and I, he also gets to do the challenge by default. He swears that I am starving him, trust me, he is not starving.

I love when my nutrition is under control. I have been saying it for years, when my nutrition is on point, and I workout daily, I feel at my best. I used to suffer from chronic migraines, once I figured out the changes I needed to make in my diet by cutting down on sugars, and excess fats, in addition to a consistent sleep pattern, the migraines stopped. I know when my body feels healthy and I love that feeling. When I am able to balance out food, exercise, sleep, water intake, and decrease stress, life is great. I am on a mission to make everyday a great one. It won’t be easy but I am determined to make it happen.

So what am I doing for this nutrition challenge? Well the goal is to keep a balanced diet of 40 percent carbs, 30 percent fats, and 30 percent protein every meal, Drink tons of water, and get a good balance of sleep every night. I am tracking my meals using the My fitness pal app. I am really bad at food tracking, logging in every meal takes forever. I had started this challenge last year, then I became pregnant toward the end of the challenge. Food aversions threw everything out the widow. I am really excited to start again without being pregnant!

The key to success for me is not getting hungry. When all my food is planned out for the day I do great. I don’t crave extra food. When I am hungry…well that is when everything goes right down the drain. So my goal for the next 4 week is just not to be hungry and sleep when I can.

Postpartum weight loss is a marathon not a sprint.

The goal is to lose weight, build muscle, and rebuild endurance.

So what meals are on deck this week?

Breakfast: Oatmeal and egg muffins

Lunches: Beef fried cauliflower rice with a sweet potato side or Paleo BBQ shredded chick over brown rice with a veggie side

Dinner: Ground Turkey burger with a veggie or sweet potato side or Chicken breast and veggies.

Various snacks for the week: Greek yogurt with blueberries, cinnamon, and a touch of honey, almond and cashew nuts, turkey and avocado slices, carrots, apple and peanut butter

Let’s get started with week 1! Cheers to positive lifestyle changes.

Self Motivation: What's Your WHY?

Today was pretty good day. Thank God tomorrow is Friday and my first full week as a working mom is almost complete.

Lesson learned this week: Yes I can survive with less than 3 hours of sleep per night. When.Does.It.Stop. I am badly craving sleep. Help Me.

Random thought: Why is the Apple store always so crowded, yet I have never actually witnessed anyone buying anything directly from the Apple store. The shelves consistently look like they have never been touched.

Surprisingly this first full week of 2020 has been pretty good. 1 week down, 51 more to go. I still feel motivated, and I am proud that I am actually writing everyday.

My goals this year are to finally launch my podcast, grow my therapy and coaching businesses, and publish one, or two, or three books. I have even started working on a children’s book series. I have big goals, and a lot to accomplish. 12 whole months to complete all my goals.

I am motivated by my desire to inspire people. It’s why I started blogging my journey 11 years ago. Everybody has a story, we learn from hearing each other’s stories, to inspire others I figured I would tell my story.

My big question for 2020 is “What’s Your Why?” I ask myself that question daily. I ask my clients that question. I ask my husband that question. What’s Your Why?

Your “Why” is the driving force in your ability to make decisions. It’s what motivates you. It is what encourages changes in behavior.

At the start of a new year a lot of us make vision boards and resolutions. We tell ourselves that certain things are going to be different. But why? Why now?, and what is the motivation to keep that change going.

Within the first six weeks of the new year, most people will give up on their resolutions, and those vision boards will become just a piece of cardboard with magazine clippings. The “Why” was not strong enough. The motivation was not strong enough and the follow though was not existent.

Thoughts without action is just a dream. Actions turn your dreams into your reality.

So think about it, what’s your goal? Now WHY do you want to accomplish that goal?

My “Why” is that I am determined to motivate others to increase positive behaviors and live life on their terms. I know what’s it like to feel stuck, I have a passion and determination to move people toward getting unstuck. Let’s get unstuck in 2020. Life is too short to be stuck in one place without movement. You hate your job, make steps to find a job you love. You are not satisfied with your relationship, then determine what you want in a relationship and go find it. Life happens with action, start acting.

Now, find your own WHY. Your Why has to be personalized just for you. You can’t change for other people, life has to be lived for you. Once you find your Why, stay motivated, stay determined, and live life on your own terms. Hold yourself accountable and remain consistent. With accountability, consistency, and truth about your WHY, you will be far ahead of accomplishing your goals. Keep it up and 2020 will be your best year yet!

You Have Permission to Just Be You

I have a long list of goals that I will attempt to accomplish. I will let you in on another one, To be kind to myself.

Today I experienced working mom guilt because Nico is at day care while his parents work. The hubby told me that he cried for an hour after he dropped him off. I wondered, is he happy? Is he going to hate me for sending him to day care? In reality I know he will be fine, he won’t hate me and he loves social interactions. I just could not shake that feeling of guilt.

I am my own worst critic. I hesitate to be create and live my passion because I fear that the end product is never good enough. The purpose of my 366 day blog challenge is to prove to myself that I can create content to build my business, and that the content is good enough.

I am giving myself permission to be kind to myself


We are our own worst enemy, we judge ourselves harshly, we beat ourselves up over mistakes, and far too often we may feel that we are not good enough. We ask ourselves, “Am I good enough to date this person?”, “Am I good enough to switch jobs?”, or “Am I good enough to raise a family?” The hardest phrase to say is “Yes I Am Good Enough”. ” I have always been and will always be enough!”

We don’t give ourselves permission to live life in a way that life should be lived. We often feel guilt when we have a sense of confidence, and even start to fear that people will question your own sense of self. We don’t live, we look and wait. We are unfair to ourselves.

At some point the consistent pattern of negative thoughts that consume our daily emotional state needs to stop. As humans we need to allow ourselves to feel strong, powerful, and successful, and we need to feel that way without guilt. We should not find ourselves apologizing for our accomplishments, we should be giving ourselves permission to celebrate each joyous moment of life. Most importantly we need to celebrate ourselves. So let’s start by giving ourselves permission to say “I Am Good Enough”, but not only say it, but mean it.

Give yourself permission to:

Live Without Fear

I love the phrase “life begins outside of your comfort zone”. Everyday we often wake up and find ourselves going through the motions of life but not actually living life. Take a chance on life, try a new activity, eat new foods, travel to destinations that you only see in magazines but never thought you would actually go to. Fear is an overpowering force that stops many of us from taking a risk, and possibly being happy. When the thought; “I want to, but what if…” comes to your mind. Stop, redirect, and say “I will”. Tell fear NO, and take the leap to live.

To Love

Love is a funny thing, because love will come into our lives, and sometimes love will leave our lives. Love is scary and unpredictable at times. It’s strange because; Do we choose to love, or does love chose us? That lack of knowing, may make us want to run in the opposite direction when we are faced by love. But if we never allow ourselves to keep giving love a chance, then we will not allow ourselves to experience all the great pleasures of joy that come with being loved and with loving another person. Life is not meant to be lived alone. Love does not just have to come from romantic relationships it can also come from friends and family. But we have to open ourselves up, let down our guard, and just allow life to be filled with love.

To Fail

Failure is how you know that you are dong something. Success is rarely accomplished without failure. Failure means that you are trying. We need to fail. We need to learn. We need to challenge ourselves. We need to overcome the fear of failure and not be defined by our failures. We are able to shape our lives with both our wins and losses. Failure is not always a negative; it is a stepping stone for success. Give yourself permission to try and fail, you will be one step closer to knowing how sweet if feels when you win.

To Be Confident

Confidence. One word that is easier said than done. To look in the mirror and say “hey I look really good today” is one of the most challenging tasks that I often give to my clients. We are afraid to be confident. Often times if we feel good about ourselves, or feel that we have just done a kick ass job, we are the last ones to give ourselves credit. We shut ourselves down before others have a chance to. It’s easier to hear a negative comment when we have already told it to ourselves first. Here’s a secret, self deprecation is not cute. So be confident. Be impressed with just being you. Say to yourself “I Am Amazing” and believe it. With confidence you will be taken seriously by friends, family, and co workers, and you will feel proud of yourself because you know that you are truly a badass and you mean it.

To Be Honest With Yourself

Honesty with yourself. The most important trait of knowing who you are. We hate to admit it, but yes there are times when we lie to ourselves. The trouble with lying to ourselves is that we can’t get away from it. There may be times when you say yes to something and you really want to say no, we trick ourselves into thinking that a relationship or friendship is good for us, but yet it is causing an immense amount of pain inside. We may feel that we need to work longer hours, and put in more time at work because we want to be recognized as a good employee, yet we hate our job. We tell ourselves a narrative that fits a certain time, place, or situation, yet deep down inside, we don’t really believe that narrative at all. With honesty in yourself, will come a sense of relief. The stress is gone, and it will give you room to do what you really want to do, and actually be in that place that fulfills your purpose in life. Be honest. Be You.

With my various new roles in life I am giving myself permission to take care of myself first, and to make sure I am consistently do my own mental check-ins. Self care is an absolute need. As they say during the safety briefing on the airplane, put your own mask on first, then put on the mask of your child. As a wife and mom I will have to make sure I am okay, so my family can be okay. I will give myself permission not to have working mom guilt, but to enjoy every moment with my family, and give lots of love and hugs everyday.

Healthy eating/Healthy living: Day 17

17 days into the healthy eating life, and I am still going pretty good. Last Friday we had a veggie pizza from Ledo’s for dinner, I immediately began to feel sick afterward. Not sure if it was the grease or the cheese. I guess that’s the cost of eating healthy for over 10 days.

A few days last week I began to feel really sick even though I was just eating fruits and vegetables. I felt tired, like I wanted to nap but worse. It was not a good feeling. I felt like my body was missing something. It wasn’t something like sugar or steak, it felt different, like nutrients were missing. Since I have decided that a full on vegan life is not for me, I returned to eating egg whites. My body felt like it was craving protein and I don’t think I was doing a good job getting it from just vegetables. I am still meat free. And I actually don’t think that there is harm in eating eggs. So I have been boiling eggs and eating hard boiled egg whites either for breakfast or before I work out. I feel normal again.  And I feel awake.

So the after the first 10 days I was down 7 pounds. Since then I haven’t lost anymore weight, but I guess that’s normal. I am proud of myself for staying away from candy and cookies. That is a huge accomplishment.

After reading up on the plant based lifestyle, I have realized that veganism is truly a serious thing. I am proud of anyone who is a strict vegan. It is hard! There are animal products in stuff that you would never guess have animal products, like vitamins. You really have to do a lot of research if you want to be a true vegan, and a ton of meal planning to make sure you are getting healthy nutrients. Since I have decided to lean more towards vegetarianism I will continue to eat eggs, and I will add cheese in sporadically.

It feels good to be healthy. The best part about this is that Stephen doesn’t complain about our lifestyle change, and he is open to eating whatever I cook. It’s super helpful to have a partner on this journey, I would fall off the wagon alone. Really, I have no will power. You need a partner, trust me! I am now less hungry at night, and my ability to be alert and awake is getting better each day. Today was a good day.

Workout:

Rest day

What I ate today:

Breakfast: Spinach, strawberry, pineapple smoothie

Muti-grain bread with almond butter

Snack: Watermelon slices and strawberries

Lunch: Spring and spinach salad with homemade coleslaw, quinoa and kidney beans

Snack: Raw almonds

Dinner: vegetable wrap with quinoa and kidney beans, roasted corn, homemade guacamole, peppers, onions, lettuce and tomato

Healthy eating/Healthy living: Day 9

Did you know that oreos were vegan? Hmmm….No I did not eat oreos today. But I did do a google search for vegan junk food, and oreos just happened to top the list. I’ll just keep that bit of info in my back pocket for now.

Day 9 was not bad. I don’t feel the excess sugar cravings anymore which is wonderful. I like to chew gum. I am a chain gum chewer. Unfortunately gum is filled with a lot of artificial sugar that is in no way good for you. So I have severely cut back on chewing gum. Today I did not even chew one piece. Which is huge. I used to chew about two packs a day. Today I had none. My teeth thank me.

I am feeling satisfied with my meals, and I am not hungry during the day. I have kept my calories down, and I still attempt to drink as much water as possible. I had a day of vegan eating today, so it was a good day.

A lot of people have been watching What The Health which is great. However I am reading a stories about the dairy and meat industry publishing videos to debunk some of the facts in the documentary. I am wondering what is the point of wasting time to debunk facts of a vegan documentary? There is no way in the world that enough people are going to become vegan, that the meat and dairy industry will lose money. Like that will NEVER EVER happen. People will always eat meat and drink milk. Steak dinners will still be considered a luxury, and ice cream will never go out of style. So for the meat and dairy industry to fear that money will be lost due to a documentary on Netflix that just happens to be the talk of today is ridiculous. A meat free lifestyle works for some people, but I happen to think that the majority of people will continue to eat meat.

I am excited to try out more vegan recipes. Yesterday I ate a chickpea and mushroom burger from Wegmans, let’s just say that it was not very yummy. I won’t be trying that again. Hey some meals will be tasty, some not so tasty. For now I will keep trying and keep eating clean. My body actually likes this clean eating thing, guess I’ll keep it going.

What I ate today: 

Breakfast: Spinach, blueberries strawberries pineapple, flax seed smoothie

Multigrain toast with almond butter

Snack: Oatmeal with apple

Late lunch: Quinoa with stir fry vegetables

Snack: Cherries and blueberries

Pre workout snack: apple, handful of almonds

Dinner (light): Multigrain toast with almond butter

Workout: Crossfit

Metcon (AMRAP – Reps)
“The Dallas 5”
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 105 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 25-lb. dumbbell
Then, 5 minutes of:
7 snatches, 55 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.