Category : Weight Loss

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Nutrition

Have you ever tried a diet that didn’t work? Or, maybe you lost weight but gained it back, plus more?

It’s not your fault! That’s right …  it’s not your fault! Do you know why? Because diets don’t work. Diets restrict, deprive, mess with our minds (am I right??) and are not a sustainable way to enjoy life. 

The truth is, we have different lifestyles, different goals, different struggles so there’s no one way to be successful. The good news is that there are a lot of ways to have success and you just need to find YOUR way.

Here are 3 options that I recommend:

  1. Tracking calories: MyFitnessPal.com is used to track calories and macros. It’s a simple app to use, (connects to my fitness app for clients). If you like numbers, like to track, like to see a breakdown of you nutrients then you should give this a try. It also incorporates your daily exercise.
  2. 21 Day Fix: This is a portion control approach. You use containers to eat the correct amount of calories and macros. If you don’t like to track and need help with portion size then you should give this a try.
  3. My Plate, Food Pyramid: Choosemyplate.gov is a resource, goal focused website and app. It promotes choosing the best foods for your plate and is goal oriented. If you like to gather information and stay informed then you should give this a try.

Meal plans are helpful but everyone is different; they like different foods, need specific calories, might be vegetarian, etc. They can be a resource but the tools mentioned above will teach you HOW to eat and WHAT to eat. You’ll learn what foods make you feel good, give you energy and how to create a sustainable lifestyle. 

Once you have an understanding of HOW and WHAT to eat then you won’t need to always use the tools above. Since I have a good understanding, I follow an 80/20 approach. It’s a simple way to eat and live. It’s what I hope all my clients can use once they have the knowledge. Click here to read more about my 80/20 approach. 

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80/20 Approach

You do not need to eat healthy 100% of the time. Instead, try to live by an 80/20 approach. 80% of the time it’s healthy and then 20% for foods that you just can’t live without (mine happen to be Doritos and French Fries!).

A Simple Plan:
This might be a big (huge) change for you so start small. If your current eating cycle is more like a 50/50, then take it week by week and improve a little at a time.

Week 1: 50/50%

  • use a journal to keep track of what you eat so you can understand the areas you need to improve

Week 2: 60/40%

  • Remove one of the unhealthy options from week 1 OR replace it with a healthier option.
    • options might include: replace one soda with a glass of water – eat 2 cookies instead of 5 – replace your evening snack with a cup of decaf tea – replace an unhealthy side with veggies on your dinner plate

Week 3: 70/30%

  • You’re getting closer to the goal. What else do you need to remove or replace? Pick another item.
    • options (including week 2): begin the day with a healthier breakfast that includes more protein and less sugar – use smaller plates for meals to reduce your portion size – replace one day that you eat out with a home lunch or dinner

Week 4: 80/20%

  • Congratulations! You did it ….. or you’re getting better! Continue on this path until you reach the 80/20 lifestyle! (you can do it!)

Remember, you won’t always be perfect. There is no perfection to eating healthy all the time (at least not for most of us!). Try your best!  Eat foods that make you feel good, energized and it will become a habit and you will like the improvements you feel … and see. Some days will be a 50/50 but just recharge and get back on track.

There are several apps and web sites that allow you to track your food and provide nutritional information. If you have any questions about those apps/sites, just email me or message me on Instagram

live healthy & be YOUR best,
Missy


About Missy: Living healthy comes naturally to me. I live it & love it so I enjoy educating, motivating and helping others to do the same. I was born with a heart condition and had open heart surgery at the age of 8. I grew up being active and playing sports and am thankful to have my health. I’ve been in the fitness industry industry over 18 years and am ready to help you with your fitness and wellness goals.


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3-Day Meal Plan

This is a sample meal plan; one that I use when I need to refocus and get back on track with my healthy eating. Please mix and match as you see fit. I’ve also listed some vegetarian options (I’m a vegetarian!)

** Drink 6-8 glasses of water PER day
** If youʼre hungry, eat more veggies, protein or a 100-200 calorie snack

Mix and Match for 3 days!

Breakfast Ideas:

  • Shakeology with 1 cup water or Almond Milk, banana, ice and blend
  • Oatmeal with fruit
  • Whole Wheat Bread with scoop of Peanut Butter and Banana
  • 2 Eggs with veggies

Snack Options:

  • Celery and Peanut Butter
  • Greek Yogurt and Blueberries
  • Fresh Grapes and (15-20) Almonds
  • String Cheese and Apple
  • Bell Pepper and Hummus (1/4 cup)
  • Oranges and Grapes

Sample Lunch:

  • Turkey Sandwich, Whole Wheat Bread, lettuce, tomato and Apple.
  • (vegetarian) Boca burger or egg salad sandwich
  • Turkey Wheat Tortilla Roll-up, spinach, tomato, dijon mustard
  • Veg Roll-up with spinach, tomato, hummus spread and black beans
  • Tomato and Mozzarella Salad: fresh spinach, 1 tomato, 1 1/2 low moisture cheese and 2 tablespoons fat-free salad dressing or vinaigrette, or lemon

Sample Dinner:

  • Pick 1 Protein: Grilled chicken, Salmon, 2 egg omelet, tofu, Boca burger
  • Veggies (flavor with Mrs. Dash, salt-free or low sodium seasoning)
  • Breakfast for dinner (always good!) Omelet with veggies, wheat toast, bacon

Myplate.gov is a great resource for nutrition, weight loss and healthy eating. You want to find what works for you. Everyone is different!

I also recommend:
1. myfitnesspal if you want to track calories and macros,
2. 21 Day Fix for portion control.

Feel Free to contact me if you have questions!

I am a Certified Personal Trainer, Online Coach and Nutrition Specialist with 20 years of experience in the fitness industry. I received my degree in Exercise and Health Science. I am not an RD so these plans are my personal plans and only used to give you ideas. There are several ways to eat healthy and it’s key that you find what works for YOU so you’ll maintain it and create a healthier lifestyle.

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May Workout

May Workout is a quick workout that can be done at home or the gym. It includes strength training, core and balance work.

This workout can also be modified for beginners. If you have any questions, please contact me and I’m happy to help.

*Warm-up 5-8 minutes before beginning. Cool down and stretch when done.

  1. Sumo Squat, 12 reps | hold squat and complete 12 upright rows
    • Keep weight in heels (not toe), knee over ankles. Relax neck with upright row and only chest level (not to face)
  2. Bentover Row to Tricep Kickback, 10-12 reps – Complete one arm and then switch
    • Keep back flat (not rounded), squeeze shoulder blades together, row up. Hold elbow at 90 and extend arm
  3. Burpee with Overhead Press, 10-15 reps
    • Keep core tight
  4. Standing Superman, 10-15 reps – Complete one side and switch
    • Keep standing knee slightly bent, glute tight, extend arms and leg, then engage core to return upright
  5. Front and Side Shoulder Raise, 10 reps
    • Keep abs/core tight (don’t use lower back), arms go shoulder height (not above) and controlled
  6. Elbow Plank and Stretch, 30 seconds each
    • Elbows under shoulder, engage abs/core, body aligned and hold. Complete with stretch!
  7. 1-3 sets of the entire routine. All moves can be modified for beginners and can be accomplished without the ball.

 

I like my workouts to be quick and effective. As a busy mom and professional, I don’t want to spend hours in the gym. I also like variety but consistency. Meaning, I can’t do the same workout every day, all month (I’ll get bored!) but I like to have a consistent schedule for 3-4 weeks and then change.

My workout plan for May:

Monday: Insanity Max:30 or PIYO
Tuesday: Strength Workout (video above)
Weds: Cycle & Core
Thursday: PIYO, Walk or off day
Friday: 50-minute Cardio
Saturday: Strength Workout (Video above)

My plan will fluctuate but this is the goal, and with a plan I will be more successful! And, don’t forget to keep your nutrition in check. My clients have learned through our coaching program …. abs are made in the kitchen! We can workout and feel strong but if we aren’t eating well then we won’t see the changes that most of us want to see!

 

 

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Disclaimer: As always, please consult with a doctor before beginning any exercise regimen. By performing any of these workouts, Workout with Missy is not liable for any injury.