InTruBeauty: Fitness Friday {My Week in Health}



                                                                                                               

Friday, May 3, 2013

Fitness Friday {My Week in Health}

As you may know, for last Fitness Friday, I announced my diet and weight loss plan based loosely on Bob Harper's Jumpstart to Skinny and a Diet Bet challenge I have going on with other people. You can see the details of that post here. Follow me on instagram @intrubeauty with hashtag #fit2bfab to keep up on my latest progress and meal ideas!


My Goals/guidelines:
  • Drink 16 oz of water with every meal
  • Take 3 fish oil pills daily
  • Workout 15 minutes daily with three days of the week an hour or more workout, combination of cardio and strength/weight training
  • Focus on stretching and alignment with foam roller
  • Focus on overall health and well being
  • Limit calories to 1500-1800 daily
  • Lose 4% of my body weight in 28 days with our diet bet challenge 
Here is my journey this week in pictures:

Walking on the path next to the blue bridge over the Mississippi River
Limiting my soda intake, drinking water, chicken sub from subway with spinach, onions, tomatoes, black olives, pepper and no dressing. 
Enjoying the sunny day with butter London Bit Faker and Champers
Get 20% off your order with code MUMS13 by Mother's Day (5/12)
Part of me feeling good about myself is pampering myself with gorgeous polish colors perfect for spring!
butter London is "3 free" which means it does not contain formeldahyde, DBP or Toluene. This is all part of my overall mission to become healthier by using products with less chemicals.
Myself and Mr. Bob Harper doing some kettlebell workouts! Man, these are tough!
Also to increase my water intake, I've been soaking slices of lemon, grapefruit and cucumber in a water pitcher for about 2 days to increase the flavor of the water and help with hunger and to flush out my system. Bob Harper recommends as part of his Jumpstart to Skinny diet to drink 16 oz of water before every meal. That is a pretty big glass of water and I've been doing okay with this part of the challenge, but I'm about 50-60% of my goal right now.
My health snack consisted of gluten free roasted garlic crackers topped with some fresh deli off the bone turkey, fresh cut mozzarella cheese, an avocado slice and some buffalo sauce dripped over top. I like using spicy sauces and onions to increase the flavor of foods without increasing the calories by much.
As Bob Harper also recommends, I've been taking a pill of Fish Oil to help with heart health and provide me with some omega 3 fatty acids. You are to take this 3 times per day, 1 pill each time, with a meal. I would say I'm about about 25-50% of this goal. I've been eating more Subway salads and skipping on the bread. I order buffalo chicken and include onions and pepper for flavor and drizzle a little olive oil over top for a healthy fat. I'm limiting the amount of carbs I eat, especially later in the day. Bob Harper says no carbs after lunch.
Enjoying the sunshine and the Mississippi River
SpaRitual Vegan nail polish. The colors are helping to motivate me and I love using products that are vegan and that don't use synthetic dyes. This brand is 5 free meaning it doesn't have formaldehyde, formaldehyde resin, DBP, Toluene and Camphor like other polishes. 
All of the best fixing for a salad: tomatoes, mushrooms, green pepper, fresh sliced deli chicken, and avocado dip for a healthy fat.
Me enjoying some nice weather with some of my favorite Spring inspired products such as Thymes Jasmine Soap, Soap & Paper factory's jasmine hand lotion, Alba's new Hawaiian natural towelettes and Lavanila vanilla hand soap. All of these products use only the best of ingredients and are great alternatives to more chemically laden products. Your overall health is just that! Find some more product information here.
This was one of my favorite meals that I made.

In big mixing bowl mix spinach, red.onion, tomatoes, garlic and grilled chicken strips. Squeeze in lime and lemon juice. Add black and red pepper to taste with a pinch of seasoned salt. Add in buffalo sauce and mix together. Lay mixture over bed of black corn tortilla chips. Top with some fresh mozzarella and avocado slices. Crunch up chips with fork. Add side like sweet potato fries.
This foam roller has been a life saver! I literally use it daily to roll out my back, do sit ups and roll out my sore leg muscles after an intense workout. For someone with back and shoulder pain and issues, I highly recommend this. I feel so much more relaxed after this and I'm really trying to work on my alignment, migraine and pain issues and this is a real helper. I don't feel like working out if I'm sore and in pain and this helps me to stay motivated and feeling great!
This is a great meal if you're feeling really hungry. I grilled up a chicken breast I bought fresh from the deli in my George Foreman grill. I baked sweet potato fries as a healthier side. I cut up some fresh deli chicken and laid it over a bed of spinach and topped with tomatoes, onions, fresh cut garlic, black pepper, and fresh guacamole from the deli. I also squeeze some lemon for extra flavor. In my mission for better health, I'm trying to eat the freshest of foods possible which may mean more trips to the grocery store, but less preservatives and sodium! Trust me you will be full and satisfied after.
I pack a Nutri Grain bar for when I get hungry. I know its still not probably the best snack choice, but its better than a lot of my other choices and it leaves me feeling satisfied so it works for me! Also, drinking lots of water!
My father was awesome enough to buy me a new kettlebell when the handle on my other one cracked. And look, he picked out a bright pink one! Boy does he sure know me! Kettlebell workouts are great because you can burn an average of 270 calories in 20 minutes (based on a UW-La Crosse study) if you are continuously moving. I recommend Bob Harper's kettlebell video which is pictured above. You are using the momentum from your hips and legs to actually swing this bell so it is an all over workout and if you continously move you will be shocked at the aerobic workout you get too. This bell came with instructions and pictures for other movements and I've been lifting bells, one 10 pound in each hand and using when doing situps as well. It helps so much to find a workout you actually like doing!
Always plan for healthy snacks. I've been buying plain unsweetened Greek yogurt and mixing dry oats in and  squeezing lemon in. I also like to put a lemon slice in just because it looks pretty and if I feel I need any more lemon taste, I can easily add it in after. I add 1-2 teaspoons of sugar in as plain Greek yogurt is just too bitter for me. I would recommend mixing it with sweetened yogurt, local organic honey or agave nectar. I decided to use sugar because it is only 15 calories per teaspoon and healthier in my opinion than artificial sweeteners  Bob Harper also recommends not using any artificial sweeteners. Greek Yogurt is so thick that you will really feel full after. You could also add some flax seed into this! 
I've still got a long way to go and lifelong changes to make. This is just my official week one and I think I'm off to a great start. I haven't seen a big change in weight loss, but I definitely notice my mood has been better, I feel better and I've been having fun cooking. I'm also looking forward to sunnier days as its been raining all week. These pictures remind me of some great weather days I had and I'm looking forward to more sunshine and more outdoor activities.

Please comment and share your best diet and health tips. 

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