JenOni

#wellness

Food is a Big Part of a Healthy Lifestyle and What to Eat?

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Food is a daily necessity. The challenge is when it comes to what to eat and how many calories to consume. It took me almost a year to learn what to eat and how many calories. I was definitely not eating enough to maintain my desired weight. My fitness regimen goal is to gain more muscle mass and with this, I needed to eat more calories each day. For 6 weeks I worked with a trainer and followed a meal plan. The meal plan required me to eat every 3 hours with protein in every meal, carb, fruit or vegetable. This was easy for me at the end of the summer because schedules were not hectic.

Meal Plan

Now after the 6 weeks training plan, I am trying to incorporate the same plan with three meals, 2 snacks, and a one cheat MEAL a week. I think a misconception is to take a CHEAT DAY and this is a way to sabotage progress. The trick for me is to pick a cheat meal that is closer to the weekend or on the weekend.

Grocery List

I will say that grocery shopping means more trips to the grocery store each week. It is mainly for me to buy fresh fruit and vegetables. Perishable items spoil quickly. I found myself throwing out lots of spinach so now I use spinach in a large salad, add to eggs, and saute for weekly meals. Strawberries and blueberries are my staple fruits. Adding fruit to oatmeal or including with breakfast meals, and as an afternoon snack. My grocery bill is a bit higher due to purchasing more quality products. One thing I have saved on is buying frozen fruit for smoothies.

New Favorite Foods

The best way to stick to eating the right foods is to diversify what you eat. Some of the foods I have added are lots of avocados, chia seeds, flax seeds, spinach, cucumbers, tomatoes, brown rice, basmati rice, sweet potatoes. I find that my body is less bloated if I eliminate the wrong carbs and dairy. For a small treat, a small piece of dark chocolate is good for a craving.

Workout at Home for Strength Training and Cardio Using a TRX System

I use workouts for strength training and cardio. Some common equipment is dumbbells and kettlebells. I purchased a TRX system four years ago and it was a great investment.

TRX System

TRX system is easy to use indoors and outdoors. The system is perfect for travel because it folds easily to pack in luggage. Depending on the exercise the straps can easily adjust. The best thing about the system is I use my body weight as the resistance. It is easy to do upper and lower body exercises using the system at all fitness levels. The key to effective results is to keep abs engaged on each exercise.

YouTube and Fitness

There are thousands of free videos on YouTube for every fitness level. My go to trainer on YouTube is @bodyfitbyAmy. My video below is snippet of a 25 minute workout using TRX.

Home Workouts Work

There are no magic remedies to working out, only the results achieved within weeks. In 2017 I started working out at home and I started to see results within two weeks. The first step is to start moving and incorporating strength training. I love compound exercises as multiple body parts are engaged for the exercise. A home gym is feasible with limited equipment. Amazon is a great source for inexpensive equipment. If you have a smartv, phone, tablet, laptop YouTube is filled with thousands of FREE workouts. Next week, I will share what and how I eat.

Product Review of AthleisureWear for My Fitness Workout Regimen

*I received this outfit free of charge for review purposes only. All opinions shared are my own.
*This blog post contains affiliate links. If you click and purchase I will receive a commission.

Athleisurewear

Product Review of Athleisure Wear for My Fitness Workout Regimen

Athleisurewear is my favorite for working out as well as running errands on the weekend.  My fitness routine starts with wearing the right athleisure wear to get me through all of my favorite full body workouts. One of my top brands is Fabletics, so when BrandCycle gave me an opportunity to review a Fabletics outfit, I was super excited. I started wearing Fabletics over a year ago after signing up for their VIP membership. Every month, I have $49.95 debited and added to my Fabletics account. Next, I can select an outfit. The outfits offered are at great price points with different styles offered every month. If you are not interested in shopping or don’t want to be charged that month, there is the option to “skip the month” as long as you do so between the 1st and 5th of the month.

athleisurewear

Leggings and Sports Bra

I ordered the High-Waisted Mesh Powerhold Legging and the Maeve Reversible Sports Bra. As I am getting further along on my fitness journey, I prefer high waisted leggings. I determine a perfect fit by how much the fabric stretches, compresses and fits in all the right places. These leggings offer a moisture-wicking compression fabric, are chafe-free and SPF 50+, have a waistband pocket for keys, and a high waist that helps to me look slim in all the right places. The reversible sports bra offers the same moisture-wicking fabric, the racerback style offers medium support, and I love the reversible styling if I want to change up my outfit.

athleisurewear

Workout in Outfit

The best way to test out the fit of athleisure wear is a workout. Today is a workout day with my resistance band. YouTube is my go-to place for all of my home workouts and today is a Resistance Band Workout.

athleisurewear

athleisurewear

The outfit is a great color combination that coordinates with any footwear. The fabric stretches perfectly and is lightweight enough to wear throughout every season. It is also flattering in all the right places. My abs are still a work in progress which makes the high waist perfect for this area. The compression fabric of the leggings is very comfortable and creates a perfect fit. I ordered the size S, regular length for my 5’4.5″ frame. A perfect sports bra is one that fits completely snug in the front and back. The size small is a good fit for me with a 32 band and a larger cup size. I would suggest the sports bra for a low to medium impact workout. After my planks with toe taps and bicycle exercises, I found the front band rolled under, otherwise, it stayed in place. The outfit is nice enough to wear for workouts as well as running errands on the weekends.

Get 2 of the best leggings for only $24 when you become a VIP member today!

Home Workouts are Effective with the Right Apps and Equipment

How to Workout at Home

I spent sixty-nine weeks working out at home from October 2017 to December 2018. Yes, working out at home has its challenges due to distractions and time constraints. I prefer to workout at home in the evenings. The end of my day means winding down from work, tween/teen stuff, homework, and trying to tune in to the latest drama from middle school. I decided to start working out from home to save money on a gym membership. My schedule is limited to working out a gym on the weekends and I cannot justify the return on a $29.99/month membership fee. YouTube is free and there are thousands of workouts and trainers. Also, you can select the duration of the workouts. There are days when I can only spare a 12-15 minute workout. This is perfectly fine as long as I increase my workouts for the remainder of the week.

Setting Goals

My goal is to gain muscle and lose fat. I love strength training and compound exercises. By increasing my dumbbell and kettlebell weights, I am hoping to maintain these results. Strength training is only one component, my diet is key as well. I like to count macros, using FitnessPal.

Ways to Achieve Goals

Some of the things I have learned in the last year include:

  • Set a fitness goal – Do you want to lose weight? Gain weight? Lose fat? build muscle? tone/firm? build endurance?
  • For home workouts, find the app that works best for your goals. YouTube is only one that is free. Online training apps are accessible for Android and Apple devices.
  • If you elect to join a gym, hire a trainer to get started
  • Purchase equipment that works for your workouts and space. Some suggestions include: resistance loop bands, dumbbells, resistance bands with the handles, medicine ball, stability ball, barbell, mat
  • Set a time that works for your daily schedule and then decide how many days per week you can fit in. I try to do at least 3 days a week, 4 if I am feeling really motivated
  • Diversify workouts each week to avoid getting bored
  • Invest in workout clothing and proper shoes to get motivated

Wellness Tips – How to on Fitness, Food, and Sleep

Wellness Tips

Wellness Wednesday tips on how I have used my fitness regimen and food to transform my results.   If working out at home, the best suggestion I can make is to create a schedule and stay consistent.  There is no magic potion to see results but changing old habits are a must.   Food is challenging especially when it comes down to what to eat and how much to eat.   My goal was to include foods I should eat and why I eat these foods.  I do not focus on completing eliminating foods I love but eating them in moderation or as a treat.

 

 

TRX Warm Up

 

 

 

New Year Goals for Physical and Mental Health

This picture brings such good emotions as it was my first momcation in nine years. As I have stated in previous years, I do not like resolutions but need to focus more on yearly goals. This is a year for a big milestone birthday and I plan to capture taking care of self each month. I realized how I have neglected taking care of self and not until my solo trip to Miami did I realize how necessary it is to have no schedule. My trip was only for a few days but being near the ocean and beach was refreshing. I loved not having an alarm clock set, no plans, no schedules, and most of all no disgruntled kids in the background. Parenting is a full-time job and yes it is absolutely a must to clock out to focus on self.

My goals for this year is to maintain my home workout fitness regimen. I feel it is important to encourage women over 45 to exercise, eat better, and take care of their mental well-being. Another goal is to do more travel solo and with the kids.

In 2018, I committed to scheduling manicures and pedicures. Also, found a new aesthetician for waxing and the best seasonal facials. My pampering goals will include:

  • monthly massages
  • manicures and pedicures
  • facials

I realize my physical health is not just about working out and eating better but also making changes that impact of my overall physical health.

  • taking multivitamins and supplements
  • drinking more water
  • more sleep (scheduling and sticking to a bedtime) – my physician assistant gave me a number of ways to help in this area which I will share on a later post.

Now for my mental health, this is a tough one because every day is so dynamic. The idea of juggling life outside of the home and then life at home as a parent is challenging.

  • trying yoga at least once a month
  • disconnecting from social media at the end of my day

I am optimistic for a healthier and happier 2019.

Strength Training – Why I Love Exercises with Weights

 

The best part of my fitness regimen is strength training.  I love the idea of building muscle with exercises that include a little cardio.   My strength training equipment includes dumbbells and kettlebells.  The most effective way to continue the build as I am learning is to increase my weights.   I am up to 20lb dumbbells and a 25lb kettlebell.

Some of the benefits of building muscle:

  1. Burns fat
  2. Reduces stress
  3. Burns more calories
  4. Circuit training with weights brings results within weeks
  5. Gives me more energy and increases confidence
  6. My clothes have a more comfortable fit

The results improve over time and it helps with maintaining my diet.  Each week I try to incorporate weights as much as I can to maintain my muscle mass.  One benefit I find with strength training is using my core on every exercise.  My core muscles are a lot stronger than when I started 61 weeks ago.  You can start off with lower weights and increase over time as you get more comfortable.   For my home workouts, I use YouTube.   If you have Xfinity cable, you can use voice remote feature to search for YouTube.   It is easier to work out from home if you can view from a tv vs. phone, tablet or laptop.   It’s free and with consistency, you will start to see results in four weeks.

Self-Care with Purpose and Intention for My Well-Being

 

The term self-care is used all over the internet but I struggle with the how and when of it all.   It just dawned on me this year how much I neglected really taking care of myself.    Last year, I started taking my health seriously by choosing to commit to a fitness regimen and eating better.    It is week 37 and I am extremely pleased with the results and the need to schedule my fitness sessions each week and plan my meals accordingly.   It was never about losing weight but building a more fit and leaner body.   The true key to results is consistency in working out and committing to eating the right foods that help with meeting goals.   I am more conscious of why I need to eat certain foods and why I refrain from certain foods.

Another focus for me is to carve out time to treat myself to something simple.   When I have a few hours or a least an hour to spare I started scheduling a nail polish change, manicure or pedicure as a treat.   For the first time in my 48 years,  I scheduled a facial.  What in the world is wrong with this picture?   It was the best experience to have a treatment that keeps me on top of my skincare.   It was the best fifty minutes spent in a long time for me to relax and enjoy the pampering.     I found the best aesthetician in the area who is the absolute best for skincare treatments.   The best part for me is hours on Saturday and Sunday.   I have committed to scheduling one service per month.   For me to commit to anything monthly is a first.   Next, on my agenda is to schedule a massage quarterly.  I think my last message was four years ago and I only scheduled a 1/2 hour.   Again, what was I thinking?   I have a favorite place for my massages and plan to return shortly.

Also taking time away to decompress is a MUST! I am now looking at this as an investment in myself.

Food – My Weekly Food Items for Grocery Shopping and Staying on Track

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Healthy Eating

What foods do I eat?  If this is the formula for a fit life,  80% Food and 20% Fitness?   Is this true?   I agree most of my gains are attributed to what I eat and how I eat.   The best results come from me eliminating processed and fried foods.   This is not to say I do not eat rich foods but the key is to reduce the portions and have in moderation.   I do not believe in cheat meals but I feel it is alright for me to treat myself to foods I enjoy.     Last year, I cooked Thanksgiving dinner and most of my side dishes are rich with flavor, butter, sugar, and fat.   Dessert included sweet potato pies and chocolate cake which are filled with white refined flour, sugar and butter.   How did I survive the holidays?  I ate in moderation and packed up leftovers for guests.    A Christmas tradition for me is to bake my kids’ favorite homemade cookies.   Homemade cookies are delicious but again they are filled with sugar and white refined flour.   The best way to stop overindulging is to treat me to a few and give the rest away.  My kids come in handy here because they do not last for very long.

Food

How to Stay On Track

I plan my grocery list around what I like to eat that incorporate fruit, veggies, whole grains, and healthy snacks.   I notice that my stomach feels a lot better when I eat from these food groups.    If I do I eat processed or fried foods I feel so bloated and sluggish.    Yes, it is possible to eat out at your favorite restaurants.  For example, on my last visit to Cheesecake Factory, I ordered from the light menu.   I ordered the Skinnylicious shrimp tacos which were delicious.    Tacos with corn tortillas is a better choice than flour tortillas(white refined flour).   These were served with avocado(good fat), tomatoes, onions, and cilantro.   My palette craves flavor and my once my belly is full I feel satisfied.    A few weeks ago I went to the Movie Tavern and the first thing I noticed was the high-calorie entrees.   I decided to order a veggie burger that was served with a roasted red pepper, mushrooms and onions, guacamole on a brioche bun.  This entree has 880 calories was more than I would usually eat for dinner.  Although, it was a veggie burger adding all of the toppings added more calories and serving on a brioche bun.  A multigrain bun with the veggie burger and avocado slices would be perfect for me.      Last week, I went to Movie Tavern and looked menu and the calorie count.  I decided to order the tomato bisque soup(225 calories) and the flautas (370 calories) with water.     These items are on the starters menu which was the only selections with less than 500 calories.    Both were perfect sizes and filling.

I have found that you really have to retrain your brain to eat the right foods.   There was a time when I thought brown rice was not tasty and now it is a weekly staple.   The same with baked sweet potatoes, I thought the only way to eat was with brown sugar and butter.  Now I have my baked sweet potato with a little cheese and pico de gallo.  I use my plant-based spread to replace butter.

 Food

Meal Plan – What I Eat?

Breakfast

During Week
Instant Oatmeal w 2% lactose-free milk with walnuts
Weekend
Oatmeal with 2% lactose-free Meal Plan milk with walnuts
Eggs with spinach, pico de gallo, Monterey jack cheese
Whole Wheat pancakes, turkey bacon, cage-free eggs with cheese
Whole Wheat Waffles, turkey sausage, cage-free eggs with cheese
Pancake Puffs, turkey sausage, cage-free eggs with cheese
Burrito- eggs, Monterey jack cheese, turkey sausage or turkey bacon, pico de gallo in a whole-wheat tortilla
Morning Snack- vanilla greek yogurt, natural almonds, fruit, natural peanut butter with granny smith apples, Larabar, green tea
Meal Plan

Lunch

Salad- spinach, tomatoes, cheese, pico de gallo and balsamic vinaigrette
Burrito- brown rice, black beans, cheese, spinach, pico de gallo
Afternoon Snack – greek yogurt, natural almonds, fruit, peanut butter on whole wheat crackers, green tea

Dinner

brown rice, boneless chicken breast/boneless thighs, sauteed spinach or favorite vegetable combination
Baked Salmon or Cod, asparagus, brown rice
Crab Cake, brown rice, broccoli, sauteed spinach
Burrito – whole wheat tortilla, brown rice, spinach, black beans, pico de gallo, cheese
Quesadilla- Whole Wheat tortilla, Monterey jack cheese, spinach, pico de gallo or tomatoes
Tacos- ground turkey, cheese, sour cream, pico de gallo, corn soft or hard tortillas
Salad- spinach, tomatoes, cucumbers, crab cake or sauteed shrimp
Use EVOO or Earth Blend (plant-based spread) no butter
No processed or fried foods
Limit white refined flour products
Better Carbs like whole grains
Good Fats like avocado, olive oil
No soda, sugary sports drinks only water
Treat snack – chocolate square (moderation)

Fitness Goals – My Progress in Four Months

Fitness Progress in Four Months

My fitness journey started in October and I have survived through Thanksgiving and Christmas baking.   My fitness regimen is still working out at least 3-4 times a week.   All with home workouts using YouTube for my workouts.   My equipment still includes resistance bands, kettlebell, dumbbells, and TRX.   What I eat is still a priority? 80% food and 20% fitness.   All of this is my version of a natural fit.   I made significant progress and still working on building stronger abs and increasing my muscle mass.   My plank is still a work in progress.

Some things that helped me in the last four months are the following:

  1. Plan meals that include whole grains, veggies, and a lean meat.
  2. Drink water instead of sugary drinks or soda.  I try to drink at least 64 oz.  It helps both on the inside and outside.
  3. Plan and schedule workouts each week.   If I fall short, it’s fine I just plan to do better for the next week.
  4. If I crave sugar, I try to find a smaller version of what I am craving.   This means a square of chocolate, not an entire candy bar.
  5. Brown bag lunches, saves money and eliminates the temptation of eating out.
  6. I try to do as many weight-bearing exercises as possible to build muscle mass.
  7. Find easy snacks that you can pack each day.  Some of my favorites include green apples, natural peanut butter, whole grain crackers, cheese sticks,  and greek yogurt.
  8.  Mix up the workout with different equipment or try a new class.  Boxing was new and a fun way to add a new form of exercise.
  9. Read labels
  10. If dining out, check the menu for the “light” entrees or low-calorie selections.   For some places, choosing an appetizer vs. an entree saves on calories.

I wanted to challenge myself to fit in a two-piece bathing suit.    Last,  week’s throwback Thursday was to compare a picture that is about twenty-two years ago to now.  Motivation to continue with my plan.