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Posts Tagged ‘Clean & Lean’

It’s Hump Day, dear reader! I want to share an update with you about the current exercise program that I started last week, what I eat in a day, and a new recipe I tried this morning. Currently, I am on Week 2 of 4 Weeks for Every Body. According to the workout calendar, today is a REST day; however, since I have a busy weekend ahead of me, I opted to complete Workout #3 this morning and plan to complete Workout #4 tomorrow morning. This leaves Friday-Sunday for either walking/biking or resting. I will walk or bike at least two of those three days.

Overall, I like the exercise program and most of the exercises. At first, I did not think I would like incorporating the core ball, but I actually like it. Each week there are 3 days that include a total-body workout, targeting different muscle groups (2 days-upper body and 1 day-lower body). A 4th day is cardio, but weights and the core ball are still a part of the total-body workout. The exercises are challenging, but totally doable. My only complaint with the program is the pacing. Sometimes, the instructor goes a little too fast between exercises which is fine if you are not going from a floor exercise to a standing exercise or vice versa.

My last weigh-in was Monday morning at 153.5 pounds. I have not lost any additional weight since 28 September; so my overall weight loss remains at 8.5 pounds since 01 June. I am basically maintaining my weight. Be that as it may, I am making strides in building up my strength. I feel terrific overall because I am eating better, sleeping better, and exercising better. Eating clean coupled with intermittent fasting is working well for me. With that being said, I did splurge a little on Saturday. I drank a beer at Gnarly Barley’s Ocktoberfest mid-day on Saturday. Then later that evening, I had two hotdogs (on buns) with chili, some Cheetos, a 12 ounce Sprite, and a Hocus Pocus cocktail. However, I did eat clean for breakfast (Burner Smoothie) and lunch (Salad with Shrimp).

Speaking of eating clean, I thought I would share with you what I eat in a day. I documented with photos this past Monday. I ate breakfast, lunch, dinner, one snack (can have up to 3 per day), plus drank two cups of coffee (morning/afternoon) and plenty of water. Clean & Lean is about eating 30 clean foods for 30 days. Therefore, these 30 foods are basically assigned and repeated throughout the daily menus for the month.

I do not like to cook. When I have to cook, it is simple and requires minimal ingredients. I use olive oil spray to cook my eggs and anything I fix in the air fryer. My husband is a sweetheart and will grill whatever I may need for the week, which for this week was turkey burgers. He also made a crock pot of red beans which I can eat on this plan. Although, I cheat a little when I eat the sausage he puts in the beans. I will eat brown rice with my beans if I choose beans for lunch, but I will eat beans with no rice if I have it for dinner.

Even though, I am not a fan of cooking, I do like trying new recipes if they are easy and do not require lots of complicated ingredients. Son #1 and I tried Pumpkin Overnight Oats this morning. We have never fixed overnight oats before, but after watching Michelle on Pocketful of Primary prepare them, I figured I could handle it.

My friend Rita, who lives in the UK, suggested I share some recipes. So, I am including Michelle’s recipe. Last night, I filled two mason jars (one for me & one for Barry, Jr.) with the following ingredients:

  • 1/2 cup Old-Fashioned Rolled Oats (NOT quick 1-minute oats)
  • 1 scoop of vanilla protein powder
  • 50 grams of pumpkin
  • 3-5 ounces of Almond Milk
  • Cinnamon (optional)

I put all of the dry ingredients in the jar first, added the Almond Milk, stirred everything together, and sprinkled cinnamon on top. I capped the jars and stuck them in the refrigerator. I am going to be honest, dear reader. I was a little nervous about trying these overnight oats this morning, especially since they were going to be cold. I love hot oatmeal! Is it possible for me to love cold oatmeal?

Goodness! The answer is YES. Both my son and I thought the overnight oats were delicious. Fixing oatmeal this way is a game changer for me because it is quick, easy, requires minimal ingrediants, and the flavor possibilities are endless. I plan to make them again tonight; however, I will use 2% milk and see what happens. Sometimes, we do not have Almond Milk on hand, so I want to make sure I have another option. Honestly, I even think water can be used as the liquid ingredient. I use water when I cook oatmeal.

Admittedly, getting back in shape can be arduous, but when you discover the right workouts tailored to your needs and healthy foods (appetizing, available, and affordable) that can be easily prepared, the health and wellness journey is actually quite enjoyable. If you are fortunate enough to also have a support system of family and friends cheering you on along the way, the journey is exponentially better. Have you ever tried overnight oats, dear reader? If so, please share what you put in your jars. Happiness!

“Take care of your body. It’s the only place you have to live in.” Jim Rohn

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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.

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That’s a wrap, August! I was able to complete six books in the month of August. As of today, I am 13 books ahead of schedule. I will definitely reach my Goodreads goal of 50 books by the end of September because I am only FOUR books away from reaching it. Thrilling!

Nonfiction Selection

My August nonfiction selection was Clean & Lean: 30 Days, 30 Foods, a New You! by Ian K. Smith, M.D. This is the fourth book I have read by Smith. It takes The Clean 20 nutritional and fitness plan to the next level by incorporating intermittent fasting and 10 additional clean foods to the menu. Since June, I have been working on my health and fitness goals, so I reread The Clean 20 and reintroduced myself to clean eating. Reading Clean & Lean and implementing the guidelines was the next step. It is a simple plan that anyone at any level in their health and wellness journey can follow, and it includes daily menus, inspiration, nutritional facts, and workout plans. I love the format of the book and the simplicity of the program. I am happy with my results, and may consider completing another month of Clean & Lean before the end of this year. I am giving the book and myself 5 stars!

#Read21in21 Challenge

I read three terrific children’s books this month, one classic and two that are considered horror/mystery. I have a soft spot for haunted houses, animals, and gnomes. All three stories touched my soft spot and were enjoyable to read. I recommend them all to middle schoolers and fans of middle-grade fiction.

The Haunting of the Old Yellow House on Millard Road by D.A.L. is a short, supernatural mystery tale about a 12-year-old boy named James, who wants to spend the night inside an old house that is supposedly haunted. He barely convinces his friend, his cousin, and his two siblings to join him on his adventure which also includes retrieving an artifact as proof of their overnight stay. It is a satisfying read for middle schoolers with charming characters, humor, and spooky moments. The author kindly sent me a complimentary copy of this book which I thoroughly enjoyed, and I look forward to reading more of his stories in the future. It was a 4-star read for me.

The Wind in the Willows by Kenneth Grahame is a classic fantasy novel with captivating characters who have the most amusing adventures in the English countryside. The story centers around four main congenial critters, Mr. Badger, Mole, Rat, and Mr. Toad. These four friends enjoy life and each other’s company until the debonair Mr. Toad discovers motor cars. His outrageous obsession with them lands him in a puddle of trouble, and only his faithful friends can save him and set him on the right path. This beautifuly written tale focuses on friendship, adventure, and the importance of home. This 5-star adventure has become one of my favorite classics.

The Revenge of the Lawn Gnomes by R.L. Stine is an entertaining anecdote that involves tacky lawn ornaments, prize-winning vegetables, and midnight mischief. Joe Burton is looking forward to the lazy days of summer until his father adds two hideous garden gnomes to the lawn collection. Let’s just say, once they arrive on the Burton lawn, Joe’s life gets weird and a bit messy. I give my gnomies 4 stars.

Chills, Thrills, & Kills Book Club

What Moves the Dead by T. Kingfisher is an atmospheric gothic horror novel with supernatural vibes. It is an imaginative retelling of Edgar Allan Poe’s short story, “The Fall of the House of Usher” which I recommend reading before diving into Kingfisher’s beautifully written tale. I must admit I was drawn to this book because of its hauntingly beautiful cover.

Madeline Usher summons her childhood friend, Alex Easton, to her family home in the countryside of Ruritania where she lives with her twin brother Roderick.

In her letter to Alex, she tells him that she is dying. He immediately leaves his home in Gallacia with his horse Hob. He is stunned upon arrival at the Usher estate where he finds Madeline and her brother are both visibly unwell and their home has fallen into a miserable state of disrepair. What has befallen the Usher siblings, and is Alex too late to save them? This 4-star read is creepy and delightfully off-putting.

Year of King

Kelsi and I decided on Cujo for August. We found ourselves in the fictional, small town of Castle Rock, Maine. I dreaded reading this novel simply because I had seen the movie back in the 80s, and all I could recall was a rabid St. Bernard terrorizing Dee Wallace’s character. I have dogs, and I could not imagine reading an entire book about someone’s beloved dog getting rabies and transforming into a murderous monster. While the director, Lewis Teague directed a terrific film adaptation of Cujo, it does not compare to the amazing novel written by Stephen King.

Kelsi was also not looking forward to reading Cujo for her own reasons. However, we were both blown away by it. This story is so much more than a rabid dog. It is about fear, loss, and the power of love. Stephen King wrecked me with Cujo, especially the second to last paragraph of the book. This novel will stick with me for quite awhile and earned all 5 gut-wrenching stars.

After reading the novel, I watched the movie in a totally different way. I now had backstory, and my feelings towards Cujo the dog was totally different. I had compassion for the gentle giant, especially since as the reader, I got glimpses from his point of view. Dee Wallace and Danny Pintauro acted phenomenally in their roles as mother and son (Donna and Tad Trenton). I highly recommend reading Cujo before watching the movie.

Kesli and I had an engrossing conversation about Cujo on August 28th, discussing the novel and the film adaptation. Dear reader, you can check out the recording on Kelsi’s YouTube channel (see below).

September! Hard to believe the 9th month of the year is already underway. I have chosen some exciting selections to read during this month. I am currently reading Ghost Beach by R.L. Stine for #Read21in21. My book club selection for September is Harvest Home by Thomas Tryon. Kelsi and I will be reading three short stories (“Lawnmower Man”, “The Mangler”, and “Graveyard Shift”) for our Year of King project. We will have a live discussion about the short stories and their movies on Sunday, 25 September at 2:00 PM CT. Last but not least, my nonfiction selection this month is The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage by Mel Robbins. 

My sister Rachel and I are buddy reading A New Earth: Awakening to Your Life’s Purpose by Eckhart Tolle. In August, we decided to read a chapter a week for 10 weeks and meet every Wednesday on ZOOM for 10 weeks to discuss it. Our first discussion took place on the evening of 17 August. The experience has been both enlightening and enjoyable. We should complete the book and weekly discussions sometime in October.

Of course, I am looking forward to everything I have planned to read in September. To see my current book reviews or books I have read in the past, follow me on Goodreads at Katherine Loyacano. Happiness!

“To read without reflecting is like eating without digesting.” ~ Edmund Burke

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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.

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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.

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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 

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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

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