Feeds:
Posts
Comments

Archive for the ‘Health and Fitness’ Category

Happy Wednesday, dear reader! I finally have a moment to catch my breath after having a busy September. During this month, I took a break from Beachbody on Demand, walked when I could fit it into my schedule, and ate clean about 80% of the time. I did not do any DVD workouts.

This past Monday, I started Round 2 of Clean & Lean. I will follow the clean eating guidelines as closely as possible. In addition, I started a new exercise program on Beachbody on Demand called 4 Weeks for Every Body taught by Autumn Calabrese. Each week consists of four workouts with three rest days. Today is a rest day, but I will walk after dinner for at least 30 minutes. And, I plan to walk or ride my bike the other two days. Yesterday’s leg workout was so tough that my legs felt rubbery afterwards. Terrific workout!

I weighed in this morning at 153.5 pounds. I have lost 1/2 of a pound since 31 August with an overall weight loss of 8.5 pounds since 01 June. I have basically been maintaining my weight the last few weeks. Personally, I think intermittent fasting along with staying away from soda, fried foods, and added sugar helped me maintain. When I do indulge, it is in moderation. I choose the treat for one meal or snack instead of an all day affair. I would love to see 149 pounds by the end of the 30 days.

Since cooler weather arrived this week, it finally feels like autumn. Cooler weather makes it more comfortable to walk outside, and I can fit it in my schedule earlier in the day. As always, dear reader, I am excited to see what I can accomplish in the next few weeks concerning my health and well-being. What are you doing to improve your health? Happiness!

“Food can be fun and exciting, but never forget that it’s your body’s most important fuel.” ~ Ian K. Smith, M.D.

Read Full Post »

Happy Hump Day, dear reader! I officially completed Clean & Lean yesterday. Overall, I am satisfied with the results of this month-long challenge. I like intermittent fasting, and the 14:10 TRF (time restricted feeding) schedule works well for me.

As I mentioned in my last post at the start of this program, I did not use the Workout Plans in the book. There is absolutely nothing wrong with the fitness portion of the plan. I knew I could not commit to the step count (walking) or the staircases (no access) during the month of August. As for the exercises, I used Beachbody on Demand (4-week program called Start Losing with Jen Widerstrom) and walked most evenings after dinner (at least 20 minutes). Thankfully, I had started my BOD program in July because my life got a bit hectic between 19 August and 28 August (no workouts), and I was able to complete that fitness program which I enjoyed.

While I did not strictly follow the book’s eating plan, I followed the Clean & Lean guidelines as closely as possible. I drank plenty of water but no alcohol. I ate as many of the 30 clean foods as possible. I stayed away from fried foods, artificial sweetners, and MSG. I limited added sugar, soda, condiments, processed foods, and white flour. We celebrated Andrew’s birthday, so there was cake and ice cream. I have been eating fruits and veggies, but could be eating more of both on a daily basis. I am eating a moderate amount of dairy and taking my daily vitamins.

I weighed in this morning at 154 pounds. I have lost three additional pounds since 03 August with an overall weight loss of 8 pounds since 01 June. Considering how busy I have been lately, I am pleased with my results.

With all of that being said, I have PLENTY of room for improvement. I am the worst when it comes to time management. I am terrible at meal prepping even though I know it is effective. I overextend myself because I want to be involved in everything. And, I do not sleep well which I think is tied to menapause. I love a good routine if I can stick to one; however, throw one monkey wrench into my routine, and it all falls apart. Then, I get down on myself which causes me to shut down, and then I procrastinate like a rock star.

So, what’s the next step? At this moment, my plan is to not start any new fitness programs on BOD. A holiday weekend is approaching with Barry starting vacation this Friday. We have plans to do a bunch of tasks around the house. The weekend after, I go into dinner theatre mode for an entire week because I got a role in Murder! At the Disco at the Columbia Theatre. In addition, I have all my reading projects for the month, my weekly improv class, and I am supposed to be launching my YouTube channel in September. Presently, I do not want to start anything new or add anything more to my already overflowing plate. Therefore, my plan for the next 30 days is to continue following the Clean & Lean guidelines and exercising (walking and DVD workouts) daily.

Before bidding you farewell, dear reader, I want to share the results of my nerve test and update you on my hands and wrists. Good news! I have NO nerve damage. My right wrist is feeling much better; however, I am tentative with how I use it, especially with lifting things (or Tooty) and doing certain exercises. I think a combination of meds, exercising, and adjusting my sleep position has helped with the numbness in my fingers. Hopefully, I am turning a corner with this issue. I am ready to move on and jumped into September with both feet. Happiness!

“Regardless of what you accomplish, always consider yourself a work in progress, for this humility will allow you to accomplish even more.” ~ Ian K. Smith, M. D.

Read Full Post »

Happy Wednesday, dear reader! It is time for me to finally lean into Clean & Lean by Dr. Ian K. Smith. I actually started the 30-day plan on Monday of this week, and it is going well so far. My health and fitness journey actually started back in June; however, I am taking small but intentional steps to ultimately reclaim a healthier version of myself once and for all. As I told Simon, mon frere, “I have a date with Europe.” I want to be healthy and physically in shape to acquire the most out of traveling to all of the places included on my List of 100 Dreams. I experienced a taste of exploration when Andrew and I visited New York City in June. We walked everywhere, and it was exhilarating for me. Of course, I love walking! Honestly, it is not only just about traveling, but also being healthier in general and feeling good about myself. When I am eating healthy and exercising regularly, I have more confidence and energy which benefit me in every area of my life.

The foundation of this program is based on the Clean 20 eating plan with 10 additional clean and lean foods along with intermittent fasting and exercise. For intermittent fasting, I have chosen the 14:10 TRF (time restricted feeding) schedule. Some of the components I really like that Smith provides in his programs are the daily meal and snack suggestions, health-related information, encouragement, recipes, and a great deal of flexibility. Planning and preparation are the key to success on any program. As with his other plans, there are clean eating guidelines.

Clean Eating Guidelines

  • Drink lots of water.
  • Drink only freshly squeezed juice.
  • Eat plenty of fruits and veggies.
  • Eat dairy foods.
  • Try canned and frozen options (packaged in water/natural juices).
  • Focus on the 30 clean foods.
  • No alcohol
  • No soda (regular of diet)
  • No added sugar
  • No artificial sweeteners
  • No MSG
  • No fried foods
  • No white flour
  • No mayo, ketchup, salsa – unless homemade (there are clean versions in the grocery store)
  • No salad dressings loaded with sugar

Regarding the fitness element of the plan, I am not using the exercises in the book. There is absolutely nothing wrong with the fitness portion of the plan; however, I will be using Beachbody on Demand (subscribed for one year) or my own fitness DVDs for workouts. In addition, I am walking every evening after dinner (at least 20 minutes). I am currently on the second week of a 4-week program called Start Losing with Jen Widerstrom. It is a low-impact beginner program that focuses on cardio and strength training. It is fantastic, and I love the instructor!

I mentioned in my last post that I am having an issue with my right wrist (tendonitis) and both my hands. I saw my orthopedic last Friday, and opted to get another cortisone shot in my wrist (last shot – 02 November). It has given me some relief. My hands are a different matter and started bothering me at the end of May. Many mornings, I wake up with numb hands. Once I get out of bed and flex them, the numbness goes away pretty quickly. It is annoying and a bit concerning. I think it is related to the position of my hands/arms while sleeping. Somehow, I am pressing on a nerve and cutting off circulation to my hands. What the heck! Truthfully, I really do not know the cause; it is just my theory. I have been trying to sleep with my arms by my side which seems to help; however, it is not the most comfortable. Needless to say, I am scheduled to have an unpleasant nerve test done next Wednesday. I appreciate any prayers and positive thoughts that you can send my way, dear reader, that it is not anything more serious than “at 53 years old, I cannot sleep correctly.”

Before wrapping up, I have to share that I weighed in this morning at 157 pounds. I have lost two pounds since Monday with an overall weight loss of 5 pounds since 01 June. I know the workouts are helping because my balance is improving, and I am feeling more elongated when walking which means my core is getting stronger. I still need to drink more water. I want to develop a better schedule for my workouts. Time tracking is in my near future. HA! In the meantime, I need to keep high 5ing myself and showing up. Happiness!

“While tangible goals such as weight loss, muscle strengthening, and body sculpting are important, so is the goal of making sustainable lifestyle changes that will keep you feeling healthy and fit.” ~ Ian K. Smith, M. D.

Read Full Post »

Howdy, dear reader! It has been a hot minute since I have updated you on where I am on my healthy lifestyle journey. Back in June, I decided to do a round of The Clean 20 to start cleaning up my diet and walking again on a daily basis. I had joined Beachbody on Demand, had my colonoscopy, and felt good about starting over on a journey to take back my health. Fast forward 20 days, and I had not done one Beachbody on Demand workout, drank enough water, or walked daily. It is not to say that I was not successful in the intention that I had set for myself; I just took baby steps instead of strides. For me, starting anything is hard, but starting over is so much harder. If you have read my blog for some time, you know I have already been down this path several times.

Well, I am here to tell you, I FINALLY did a workout on Beachbody on Demand. Not only did I do a workout, I completed the whole 7-day Clean Week program. Yes, you read that correctly. Last Monday, I laced up my tennis shoes, showed up in my living room, turned on my television, pulled up Day 1 of the program, and worked out. Even though it is a beginner program, it was not easy. However, I did my best on Monday and every day afterwards. Progressing through the week, the workouts got a bit easier. My body said, “Hey, I remember how to do squats!”

Clean Week Program

  • Day 1: Core Function
  • Day 2: Cardio
  • Day 3: Strength
  • Day 4: Active Flex
  • Day 5: Core Function
  • Day 6: Cardio
  • Day 7: Strength

Clean Week was the perfect program to kick-start my fitness habit. Each circuit-style workout is only 30 minutes and includes a warm up and cool down. Minimal equipment is needed, and I can work out in the comfort of my own home. The only obstacle I encountered was with the floor exercises that required me to put any pressure on my wrists, so I modified or substituted those exercises. I am having trouble with my right wrist again and with both hands. I do have an appointment with my orthopedic this Friday to address the issue.

Out of curiosity, I weighed myself on Monday, 18 July and was 159.5 pounds. I had not gained or lost any weight since 22 June. I have been eating clean as much as possible with an occasional treat from time to time. I did weigh myself this morning since I was updating you, dear reader, and I am 159 pounds. HA! I am 1/2 of a pound lighter! Thanks, Kathryn Huggett, for convincing me to join Beachbody on Demand!

So, what’s next? On Monday of this week, I started a new 4-week fitness program on Beachbody on Demand called Start Losing with Jen Widerstrom. So far, I am loving it. It is a low-impact beginner program that focuses on cardio and strength training. The circuit-style workouts run anywhere between 33-42 minutes, including a warm-up and cool down. Also starting this week, I added a daily walk (at least 20 minutes) in the evenings after dinner. As for my nutrition goals, I will FINALLY be starting Clean & Lean by Dr. Ian K. Smith on Monday, 01 August. It is a 30-day program that blends the Clean 20 guidelines with intermittent fasting. My fitness and nutrition plan is in place, dear reader. Happiness!

“Starting over can be challenging, but also it can be a great opportunity to do things differently.” ~ Catherine Pulsifer 

Read Full Post »

Greetings, dear reader! Today, I want to share my Clean 20 results with you. On 01 June, I started cleaning up my diet using The Clean 20 by Dr. Ian K. Smith as a guide. The goal for the 20 days of the plan was not to lose weight, but rather to clean up my eating habits by eliminating added sugar, fried and processed foods, and soda while implementing healthier choices (more fruits and veggies) and increasing water intake.

June has been a busy month for me, and it probably was not the most ideal month to start something new. However, I was not starting a diet. I was starting a lifestyle change to clean up my diet and get moving again. I was NOT perfect by any stretch of the imagination. During my 20 days, I had a colonoscopy, attended an engagement party, ate lunch with a friend, attended a weekend scrapbooking event, and visited New York City for a few days. The odds of me spending 20 days in a row at home are slim to none. The key is to move daily, make healthy food choices, eat in moderation, and drink plenty of water.

Kat’s Clean 20 Report Card

  • No alcohol
  • No soda (except 2 oz of Ginger Ale on flight to NOLA)
  • No added sugar/sugary foods (except Strawberry Shake/Vanilla Bean Cone in NYC; syrup on pancakes from Ellen’s Stardust Diner in NYC)
  • No artificial sweeteners
  • No juice with added sugar
  • No MSG
  • No fried foods (except french fries at Natural History Museum in NYC)
  • No white flour (except pancakes from Ellen’s Stardust Diner in NYC)
  • No mayo, ketchup, salsa – unless homemade (did NOT follow this for mayo/ketchup, but ate both sparingly)
  • No salad dressings loaded with sugar
  • Ate more fruits and veggies
  • Ate in moderation
  • Ate healthy snacks
  • Cut way down on processed foods
  • Drank more water (could still drink a whole lot more)

As for exercise, I have not started the Beachbody on Demand workouts, and I am not walking daily, yet. I walked 13 of the 20 days. Andrew and I walked everywhere in New York City. On Friday, 17 June, we walked 30,224 steps! On that day, we visited The Metropolitan Museum of Art, and that evening we walked to and from the theatre to see The Lion King. I love walking! It is a wonderful way to stay fit, come up with ideas, and enjoy your surroundings. I am not quite sure why I have not started working out with Beachbody on Demand. I should have started the Clean Week (a 7-day program) by today, so I could consistently complete the week before getting my implant that is scheduled for next Wednesday, but I literally have NO desire to do it. I know I will like it. Once I get started, I know I will use the heck out of it.

Last, but not least, I did lose a couple of pounds even though that was not my intention. Yesterday morning, I weighed 159.5 pounds for a total loss of 2.5 pounds. Overall, I am feeling a little better. I am not craving soda or sugary treats. Funnily enough, I AM craving more of a routine, and that may be the underlying factor as to why I cannot get myself to start working out or walking daily. June has been a whirlwind of activity, and I am loving every minute of it. Nonetheless, I am looking foward to a calmer July and a chance to catch my breath.

So, what’s next? I will continue following the Clean 20 guidelines with a bit more flexibility. I may indulge in an adult beverage this weekend or the next (4th of July). Ideally, I want to start Clean & Lean by Dr. Ian K. Smith, but that will depend on any food/exercise restrictions I may be given following my oral surgical procedure next week. Clean & Lean is a 30-day program that blends the Clean 20 guidelines with intermittent fasting. Regardless, I must continue going forward with making good food choices, drinking lots of water, and moving daily. Happiness!

“One of the secrets of life is to make stepping stones out of stumbling blocks.”      ~ Jack Penn

Note: Photo at top – I took this photo (Friday) of my breakfast at Sarabeth’s on the Upper West Side in New York. I ordered the Spinach & Goat Cheese Omelette served with local greens and toast. I did not get the toast, but ended up snagging a piece of Andrew’s wheat toast. It was a healthy, yummy breakfast.

Read Full Post »

Happy June! Today is the first day of new beginnings, and I am starting the new month with cleaning up my diet. I have been eating pretty crappy lately, and my body is begging me to fuel it with better food choices. So, last week, I pulled out my copy of The Clean 20 by Dr. Ian K. Smith; it will be my guide for the next 20 days.

My colonoscopy is scheduled for this Friday, so I will be prepping for my procedure all day Thursday and a short time Friday morning. Therefore, today is the perfect day for me to start over with a clean plate.

Basically, these are the rules for the next 20 days:

  • Drink lots of water.
  • Drink freshly squeezed juice.
  • Eat plenty of fruits and veggies.
  • Eat dairy foods.
  • Focus on the 20 clean foods.
  • No alcohol
  • No soda
  • No added sugar
  • No artificial sweeteners
  • No juice with added sugar
  • No MSG
  • No fried foods
  • No white flour
  • No mayo, ketchup, salsa – unless homemade (there are clean versions in the grocery store)
  • No salad dressings loaded with sugar

The goal is to reset my body by reducing processed foods, reducing unwanted additives, and decreasing added sugars while increasing water intake, increasing fruits and vegetables, and becoming more mindful of the foods fueling my body. As you can see, dear reader, weight loss is not my goal for completing the Clean 20; however, I did weigh myself this morning (162 pounds) as a benchmark. If I lose weight on this clean eating reboot, I will be thrilled, of course. The first time I did this program back in September 2019, I lost 7 pounds.

With that being said, I ate an omelet (two eggs with a tablespoon of 2% milk and a handful of baby spinach) and 1/2 cup of blueberries for breakfast this morning. I used olive oil spray to prepare my omelet. I also had a 12-ounce cup of coffee with a packet of Truvia (natural sweetener), 1/2 tsp of sugar (cut the Truvia aftertaste), and 1 tbsp of half and half. The added sugar is negligible. For my mid-morning snack, I ate cucumber slices (half a cucumber) with 1/4 cup of classic hummus. And, for lunch, I had a salad (spring mix lettuce, grape tomatoes, kalamata olives, gorgonzola cheese crumbles, boiled crawfish tails, and honey roasted pecans with Apple Pecan salad dressing).

As for exercise, I started walking again this morning. My goal is to walk daily for at least 20 minutes. Of course, more is better. I will also get more walking done when I take Comet aka Tooty and Luna out for their walks. Additionally, I joined Beachbody on Demand (online video workouts) yesterday through my friend Kathryn. She is now my Beachbody health coach and will provide me with encouragement and accountability. Kathryn recommended that I start with Clean Week (a 7-day program) which will help me get back into the groove of working out (cardio/strength training). I plan to start that fitness program either Saturday or Sunday, depending on how I feel after my procedure on Friday.

As you know by now, dear reader, I love having a plan. I am excited about eating clean, working out with Beachbody on Demand, and taking my daily walks. Will I be perfect every day? Nope, and that is okay because it is not about being perfect. It is about enjoying life without sacrificing self-care. Happiness!

“The purpose of the Clean 20 is to reintroduce your body to the wonders of clean eating and to give your organs a break from all the processed foods that dominate the choices in our stores and restaurants.” ~ Ian K. Smith, M.D.

Read Full Post »

Greetings, dear reader! On Sunday evening, I completed a second round of Fast Burn. On Monday morning, I weighed in at 152 pounds, gaining back 3.5 pounds of the 13 pounds lost in the first round. With that being said, I did lose 1″ in my chest, and 1/2″ in my hips. My measurements stayed the same for my waist, arms, and thighs. Did I meet the goals I set back in June for Round #2 of Fast Burn? Yes and no. Clearly, I did not lose an additional 10 pounds. While I did complete another nine-week round of Fast Burn, I did not follow it as closely as I did for the first round.

So, what did I do? I continued intermittent fasting; however, my TRF schedule changed week-to-week between 16:8 and 14:10; this was based on what was going on in my life during the nine weeks. I walked between 20-30 minutes every day. I started following a run/walk schedule (see sidebar for the schedule). I continued to incorporate the Burner Smoothie, the Sumptuous Strawberry Shake, as well as lots of fruits and veggies in my eating plan. I observed the rule about waiting two hours (sometimes longer based on TRF schedule) after waking to eat and stopped eating at least two hours before bedtime.

So, what didn’t I do? I did not bike very often or incorporate any strength training. I did not eat as clean as I did during the first round (incorporated some added sugar/processed foods back into my diet). I was not consistent with drinking a glass of water before meals. I picked certain weeks in the nine-week plan and followed those weeks instead of following the weekly schedules outlined in the book.

Initially, after weighing in on Monday morning, I felt I should have waited a couple of weeks before doing another round. After reflecting on it throughout the week, I now feel completing a second round right after the first round was ideal for me. Even though I did not follow the Fast Burn plan as perfectly as I did the first round, I still incorporated many of its components. And, we all know that we cannot rely on the scale to tell the whole truth when it comes to weight loss. My body measurements dropped in two areas and stayed the same in other areas. My clothes fit exactly the same as they did when I completed the first round. Additionally, I can see the difference with how I feel when I fuel my body with the wrong foods. I do not like feeling unhealthy.

What’s next?

I want to read Clean & Lean by Dr. Ian and complete the 30-day plan in the month of September. My original goal for 2021 was to try intermittent fasting for one month using the Clean & Lean book. However, when Dr. Ian published Fast Burn: The Power of Negative Energy Balance in April and created the Fast Burn Challenge Facebook group, I could not pass up that opportunity. And, I am so happy that it has worked out the way it has because the Fast Burn Challenge group is both inspirational and supportive. It also helps me with accountability. The Cleaner Get Leaner group also provides inspiration and support. Therefore, between the two groups, I’ll continue to receive inspiration and support.

Additionally, I will continue my fitness plan that will include the run/walk schedule and as many of the exercises outlined in Clean & Lean. Maybe, just maybe, it will give me the nudge I need to put strength training exercises back into my fitness regimen on a regular basis. I do not want to slip back into bad habits. I now have plenty of resources to hold me accountable and keep me on track to live my healthiest life.

Kudos to everyone trying to eat better, getting back into shape, and improving overall health and well-being. There are so many benefits to eating well and exercising daily. It makes me happier, healthier, more energetic, and more creative. Thanks for reading, dear reader. I hope you have a fantastic weekend. Happiness!

“It takes time to see wholesale changes, so don’t obsess on a scale or a mirror. In fact, it’s a lot more likely that someone else will notice physical changes before you do.” ~ Ian K. Smith, M.D., Clean & Lean

Read Full Post »

Greetings on this fantastic Friday afternoon, dear reader! I officially completed the Fast Burn Challenge on Sunday evening. On Monday morning, I weighed in at 148.5 pounds, losing 2 pounds in Week #9 and ending the nine-week challenge with a total weight loss of 13 pounds. I also lost 3″ in my waist, 2″ in my hips, 2″ in both thighs, and 1″ in my left arm (weird, I know).

I learned a great deal about myself on this challenge, and I’m pleased with my overall results. I surpassed my goal of losing 10 pounds, ramped up my exercise, tried new recipes, planned and prepped meals (most weeks), increased my water intake, ate lots of fruits and vegetables, and incorporated intermittent fasting. At the beginning of the challenge, I chose a TRF schedule of 12:12. Midway through the challenge I increased my TRF schedule to 14:10. I finished the challenge with a TRF schedule of 16:8.

What are my takeaways?

First of all, the Fast Burn nine-week program is NOT a diet, but a roadmap to a healthier way of eating. It is a lifestyle that incorporates clean eating, intermittent fasting, and regular exercise. Second, it is an effective plan IF I put in the work. I will get out of it what I put into it. Third, making good choices through planning is the key to successfully becoming a healthier version of myself. Fourth, it helps to have people in my life who support my healthy lifestyle changes. My hubby is supportive and even helped prep and prepare many of my meals during the challenge. Being a member of the Fast Burn Challenge Facebook group has been beneficial. Also, blogging weekly about my journey on this challenge held me accountable, and quite a few of my dear readers cheered me on each week.

For me personally, starting a journey to better health requires the right mindset. And, my mindset is naturally affected by external factors. I am an emotional eater. Sugar, junk food, fried food, and processed food are what I reach for when I’m stressed, overwhelmed, or unhappy. I have been down this weight-loss road numerous times as an adult and have tried many plans and programs to lose weight and get physically fit. I am successful for a little bit, but at some point I fall back into my bad eating habits and abandon regular exercise. The COVID-19 pandemic derailed me this last time. I had adopted clean eating habits and lost 13 pounds back in September 2019 after reading Dr. Ian K. Smith’s book, The Clean 20. He had been a guest on Molly Kimball’s podcast, Fueled: Wellness + Nutrition with Molly Kimball, and they were talking about the benefits of intermittent fasting and his Clean & Lean program. Weeks after listening to that podcast episode (“Intermittent Fasting, Explained: 18 July 2019), I bought his book Clean & Lean and joined the Cleaner Get Leaner Facebook group. Instead of starting that program, I opted to read The Clean 20 first to develop better eating habits with the intention of adding intermittent fasting at the beginning of 2020. Then, the pandemic hit, the world shut down, and I ate my feelings. I gained back my 13 pounds plus some.

On 23 March, I started walking daily for at least 20 minutes per day. Many days it was longer because there just wasn’t much to do with everything shut down. In April 2020, Dr. Ian published another book called Mind Over Weight which I read in May and completed the written exercises with the intention to start my weight loss journey using the Clean & Lean program on the first of June 2020. June came and went, as well as the rest of 2020 and the beginning of 2021, and I never started my journey. I did NOT have the right mindset. Try intermittent fasting using the Clean & Lean book found its way on my 21 for 2021 List. I was determined to try it during the second quarter of this year; however, Dr. Ian published Fast Burn: The Power of Negative Energy Balance in April, so I bought it, joined the Fast Burn Challenge on Facebook, and started my journey to better health on 19 April 2021. And, here I am now, 13 pounds lighter with the desire to lose more. My mindset has shifted, and I’m determined to stay on this path to better health. It is a choice, and my future self will thank me.

There are so many benefits to eating clean. I have more energy and no longer feel sluggish throughout the day. I do not crave sugary, fried, or processed foods. There are days now that I crave a veggie plate with a cup of brown rice. That’s not to say that I will not indulge from time to time. However, planning for that occasional “treat” works best for me.

I have proven to myself that I can make good choices when dining in a restaurant. If I want to eat chili cheese fries once in awhile, I will eat them and enjoy them. Dr. Ian states on page 250 of Fast Burn: The Power of Negative Energy Balance, “It’s completely fine to have a good steak and French fries and even a slice of double chocolate cake (my mouth is watering just writing that!), but it’s important that you add these foods back in moderation, not just in their frequency but also their quantities.” Basically, make good choices the majority of the time, so you can periodically enjoy your favorites without guilt or negative consequences.

What’s next?

I have decided to complete another nine-week round of Fast Burn. I love this program! I love the variety it offers as well as its flexibility. Currently, I am on Week #1 and doing the 16:8 TRF schedule. That schedule may change the week in July when I am in Utah and possibly when I return to school in August. I will continue biking a couple of days a week and walking daily (at least 20 minutes). I would also like to add a day or two of strength training each week.

I’m excited about my new goals for this leg of the journey. My weight loss goal is to lose another ten pounds which I hope I can exceed again this round. My fitness goal is to start running again when I return from my trip to Utah. I follow a run/walk schedule for about 10-12 weeks that eventually allows me to run for 30 minutes. I bought a running magazine for additional motivation. When I can run for 30 minutes, I can run a 5K race. If my 52-year-old body can handle it and with more COVID restrictions dissapating, there may be a 5K road race in my future.

Well, that’s a wrap, dear reader! I won’t be writing every Friday about the second round of Fast Burn; however, I’ll update my progress every so often. Once I start my run/walk schedule, I’ll include that information for anyone who may be interested in starting a running habit of their own. In the meantime, many thanks to everyone who has cheered me on during my journey to better health. I hope you have a wonderful weekend. Happiness!

“You now know what it takes to win. Take the lessons learned, keep your mind focused, and be confident as you stay in the fight!” ~ Ian K. Smith, M.D.

Read Full Post »

Happy Fast Burn Friday, dear reader! I am currently in Week #9 of the Fast Burn Challenge. On Monday morning, I weighed in at 150.5 pounds. I lost .5 of a pound in Week #8 with a total loss of 11 pounds since 19 April. I attended a scrapbooking event last weekend and did very well with both my eating and exercise goals. My friends and I did not go to Bud’s Broiler, so I did not splurge on chili cheese fries. I am only a couple of days away from completing this challenge, and I could not be more excited about my progress.

This week has been much easier than the past two weeks. I can eat three meals and three snacks (100 calories or less) per day. Last week was tough with only two meals. Thankfully, my hotel room had a refrigerator, so I packed healthy foods for my scrapbooking weekend.

My friends and I ate at a restaurant together only once while at the scrapbooking event. We went to Mano’s where I ordered grilled fish with veggies and a side salad. The meal also came with french fries, rice, or mashed potatoes, but I did NOT get any of the three sides. Honestly, I didn’t miss the additional side.

Drinking one cup of lemon water per day has been added back to the guidelines for this week. I drink my cup of lemon water in the morning. My IF schedule has also changed to 16:8, and surprisingly, it has not been hard adjusting from 14:10. Frankly, I kind of prefer it.

Now, I will be totally transparent. I did splurge this week, and I do NOT feel one ounce of guilt. It is the first and ONLY time that I have splurged on the Fast Burn Challenge. Two of my fabulous friends, Michelle and Maria, drove to Hammond on Wednesday to visit with me. We went to Streetside Market for lunch, and I ordered the Sautéed Beef with Broccoli (sautéed beef stir-fried, mushrooms, broccoli, onion) on a bed of Golden Rice along with an eggroll. IT WAS SCRUMPTIOUS! And, I ate every bite.

Sautéed Beef with Broccoli

Needless to say, I did not need to eat a third meal or two of my snacks on Wednesday. I felt totally content with my decision because I knew that one “treat” would not derail all of my hard work on this fast burn journey. It was a conscious choice that I had planned for ahead of time. I think it is perfectly fine to indulge from time to time. Key words, “from time to time.”

Kudos to Me for…

  • meeting my daily water intake goal.
  • meeting my TRF 16:8 goal.
  • continuing to eat more veggies.
  • meeting my daily exercise goals.
  • planning my meals and snacks for the week.

Challenges

Well, this week I made a poor decision concerning dinner on Tuesday night. I had planned to eat black bean soup for dinner, but did not have time to consume it before leaving for my improv class. Since my class is an hour away, I packed two Frosted Brown Sugar Cinnamon Pop Tarts with half a pint of milk and ate my dinner on the way. My meal was planned; however, my time was not planned very well. This also happened to me once during Week #3. As I have mentioned before, planning is the key, not only the meals and exercise, but also my time. I woke up late on Tuesday morning and fiddle-faddled for a couple of hours even though I had plenty of tasks to complete on my to-do list. When I have a scheduled evening activity in the future, I need to get up on time and not procrastinate or postpone a task until the next day. Another solution could have been to pack a turkey and cheese sandwich to eat on the way to my class.

It is hard to believe, dear reader, that my nine-week journey participating in the Fast Burn Challenge is coming to an end. While the challenge may be ending, my journey to better health is really just beginning. I’m eager to see my total weight loss when I weigh-in on Monday morning. I’ll publish a post next week revealing my total weight-loss, any changes in my body measurements, my overall thoughts about this plan, and my future goals concerning my health and wellness journey. Happiness!

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” ~ Greg Anderson

Read Full Post »

It’s Friday, dear reader, and we know what that means! I am currently in Week #7 of the Fast Burn Challenge. On Monday morning, I weighed in at 152 pounds. I lost more pounds in Week #6 with a total loss of 9.5 pounds. I am literally .5 of a pound away from reaching my weight loss goal of 10 pounds which I realistically set when I started down this path to better health. Of course, I will certainly be happy with losing more by the end of the nine week challenge.

To be sure, my weight loss journey will NOT end when the Fast Burn Challenge ends. This challenge is just the beginning of a healthier me. Truthfully, I would like to lose 30-35 pounds by the end of the year which I feel is doable if I continue following Dr. Ian’s guidelines. His programs are effective, easy to follow, and focus on choosing a healthier lifestyle that emphasizes clean eating, intermittent fasting, and daily exercise.

Even though Week #7 is proving to be a challenging week, I am still managing to have some success in most areas of the program.

Kudos to Me for…

  • meeting my daily water intake goal.
  • meeting my TRF 14:10 goal.
  • continuing to eat more veggies.
  • meeting my daily exercise goals.
  • choosing wisely (Vegetable Sandwich) when eating at a restaurant.

Despite not planning and prepping my meals on Sunday evening, I am doing pretty well overall with my food choices. Actually, on Tuesday morning I made Sumptuous Strawberry Shakes for Andrew and me for breakfast and prepped Burner Smoothies for me for the remainder of the week.

Since I’ve been out of school, meeting my TRF 14:10 goal has been much easier. And, I’m having no problems following the guideline of waiting two hours after waking up to eat breakfast.

Yesterday, I had lunch with my friend Kimberly at Brady’s in Hammond. She recommended the Vegetable Sandwich which consists of lettuce, tomato, cucumber, carrots, alfalfa sprouts, red cabbage, and cheddar/swiss cheese with mayo on a special oat wheat bread. I decided to try it minus the alfalfa sprouts, light on the mayo, and added avocado. It was perfect!

Challenges

My biggest challenge this week is having NO snacks. Unfortunately, I cannot make it through the day without snacks. Now, with that being said, I do not need to consume three snacks per day. For the most part, I am choosing healthy snacks and keeping them between 100 and 150 calories. It is too hard for me to skip them, especially on the days I need to reach 12,000 or 14,000 steps.

My other challenge this week is not getting enough sleep. I am going through menapause which makes it difficult to sleep through the night in general; however, my geriatric dog Sophie (13 years old) and my cat Puar have also contributed to disrupting my sleep this week. Since Monday night, Sophie has woken me up at least once during the night to use the bathroom, and Puar keeps waking me up 1-2 hours before my alarm. They have both done this in the past, but not the two of them consistently in one week. Naturally, I know they are not being nefarious. Needless to say, I am dragging this morning. Today will definitely be a REST day (20 minute stroll after dinner). Thankfully, I am on summer break, and I can always take a nap.

Well, dear reader, another week of the Fast Burn Challenge is wrapping up. Only two more weeks to go until this part of my health and wellness journey is complete. Every week, I have learned new health and fitness related information, have tried new recipes or foods, and have gotten plenty of inspiration from the Fast Burn Challenge community. Happiness!

“Start where you are. Use what you have. Do what you can.” ~ Arthur Ashe

Read Full Post »

Older Posts »

In Dianes Kitchen

Recipes showing step by step directions with pictures and a printable recipe card.

Conversations on finding and loving who I am

Let's have an open conversation about life.

gracethoroughgoodbeauty

Beauty and lifestyle Blog

HappierHealthier.Blog

Creative personal growth toward better health and happiness

Keto Zeal

Living A Keto Lifestyle

Movy

Watch New Movies

Health Matters

Health matters at your finger tips

The Kat Files

Finding Adventure in Everyday Life

Never Alone

Empowering Oneself

DeHarts Web Solutions

Effective Websites Focused on Results

Get On With It

Writing and drawings about work, family and the stuff in-between

theleadlesspencil

Doing the best that I can, at writing, running and living

Daniel J Bockman

Businessman, Author and Speaker

Li. A. Wake

Author and Screenwriter

dastardly.reads

procrastination.queen

This West London Life

Attempting to live a better story ... and scrapbooking it.

Ask Dr S.

Lifestyle, Performance, Physical Medicine

ilovemyhomebusiness.wordpress.com/

Helping families one family at a time.