Posts Tagged With: fitness

Finished Whole 30! Ready for Round 2.Β 

Photo Credit: Pinterest 

Yesterday I finished Whole30. Thirty days of no dairy, no beans, no grains, no rice, no soy, no processed food, no gluten, no peanuts or peanut butter…and let me tell you that I highly recommend this program. It has taught me so much about food and what my body really needs. 

My skin, hair, nails look better. I am sleeping like a baby. The after lunch coma is gone. I eat less because I am not craving food. I am losing fat and not muscle. My stomach is much flatter, my face slimmer. 

When you start Whole30 you have to give up weighing yourself and taking measurements. The focus is learning how to eat. We cannot out exercise a bad meal plan. I learned I can live on fruits, vegetables, meat, and some seeds/nuts. I learned I feel better without that sugar loaded smoothie. I learned I have far more energy eating this way rather than the way I was. 

I love the way my body is changing for the better! I love the way my face is glowing! I love my nails growing strong and my hair shinier. 


Photo last week in the park: my no foundation face (I do not wear it anyway, yet loved my glowing skin). Just lip gloss and mascara/eyeliner. πŸ™‚ 

I did not workout very much with this program-March was crazy busy. I did start a new regimine this week. So I am excited to see how Whole30 plus increased workout will go. 

Even with sporadic cardo, my clothes are looser. My skinny jeans are baggy! 

Two big thumbs up for Whole30. Considering doing a side by side photo slide. 

This program is stellar!

It’s not a diet, it’s a lifestyle change. 

I will introduce beans at some point, maybe a little dairy. Yet shooting for another 30 days of really clean eating. 

Check out Whole30 here Whole30.com

Have a super weekend! Happy Passover. 

Xoxo

Erin 

Categories: Motivation, Nutrition | Tags: , , , , | 2 Comments

Whole30 Challenge

Whole30 Yes/No List (Pinterest)


Hello healthy friends! 

So today I wanted to let you in on a challenge I am doing. It is called Whole30. I started 7 days ago and so far it’s been interesting. I was excited to see my waistline shrinking. 

I was good until day 6. Then the fatigue started to hit me. Today I am on zombie mode. This is normal as the body has no huge sugar source to feast off of and it must process vegetables and protein mostly. 

I have heard so many positive reviews so I said, “Why not?!” 

You can read more about Whole30 here: Whole30 Program

Whole30 Infographic (Pinterest)


As you can see from the infographic, fatigue on day 7 is normal. If you go to the Whole30 site and search timeline. It explains the body’s reaction to eliminating certain foods and chemicals. It is worth reading. 

What I am learning is…

1. I can do this. 

2. The grocery store seems to have more junk food than raw food. Cookies, cookies everywhere! Wanna cookie or free bread or free cheese…um no! 

3. I need variety. After days of fish, today I had beef! Praise the good Lord!!! πŸ™ŒπŸΌ

4. Sometimes sugar is desired just because…it is not necessary to have a Panera muffin and candy. 

5. I was not eating enough vegetables. 🌱🌱

6. I have more energy after eating (except yesterday and today). 

7. My skin is starting to glow!

8, Seasonal allergies are calming down. 

9. I am finding creative meals to make. 

10. My easy food choices were not the best food choices. 

Whole30 meme (Pinterest)


Tonight instead of tacos, I made Cuban seasoned beef lettuce wraps. You can still eat great food. 

So anyone up for the challenge? 

I have seen tons of before and afters that are radical. Check out the testimonials on the Whole30 page. Just wow! So many reported radical health transformations. 

Mostly this is about health. Giving my (our) bodies a break from the junk food paradise is good. Considering calling it internal spring cleaning! 

Things I have changed: 

Olive oil instead of butter. Can you say, “EVOO?” Greek seasoned oil/lemon dressings. Lettuce wraps instead of tacos. Spices are our friend! I do like a challenge!!! 

I hope you read about this program. Even if you do not do the challemge, there is some great info. 


Photo: Before and after Whole30 (Source Pinterest), 

Here’s to your health! 
Erin 

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Slow Progress is Better Than No Progress (December Challenge)

Photo Source: Pinterest

Hey fitness friends. I hope you are sticking with this challenge. 

How are you doing? How have you managed through all the Christmas/holiday parties and baked goods galore? 

We have been at this for 24 days. I can report that my pants are baggier, my stomach lost several inches, and I am seeing greater muscle definition in my arms. 

I want to keep going through January. Are you game?! I sure hope so. 

Healthy is more than a challenge, it is a lifestyle. If you have made it this far, you can continue to press forward into 2017. I believe in you! 

Make 2017 about transformation and the best you ever! 

Photo Source: Pinterest


What if this upcoming year brought about the healthiest you? 

The goal is to keep moving. To eat healthy foods and junk food in moderation, to treat our bodies like temples-not garbage cans. πŸ™‚ 

I am cheering for you. You can do this. If you do not recall the challenge info, click here December Challenge

Happy Holidays, Merry Christmas, and Happy New Year! 

P.S add some veggies to that holiday plate. 

Xxxx

Erin

Healthy_Beautiful_Me

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Focus on Losing Fat (December Challenge)Β 

  
Hello fitness peeps! I hope you have started the December challenge. You can view it again here Get Moving: December Challenge

Today I wanted to talk about a pitfall you will want to avoid. That pitfall is being more focused on the scale than measurements. 

Muscle weighs more than fat and takes us less space. We want muscle; we want to minimize fat. 

 

photo source: Pinterest

 
 

photo source: Pinterest

 
I asked you in the challenge start to take your measurements. Have you done this? Be honest. We are only three days in so there is still time. At the end of the challenge we can compare and look at inches lost. 

I also want you to calculate your body fat. See how to here Body Fat Calculator

You can be skinny and have lots of body fat. The best method is to schedule a session with a gym for body fat measurements, yet this will due for now. 

Lean muscle is also healthier than copious amounts of fat. Muscle helps to support your bones. Muscle slows the appearance of aging, minimizes sagging skin, and boosts your metabolism. 

Look at the differences in these photos. 

 

photo source: Pinterest

 
 

photo source: Pinterest

 
It’s so easy to hop on and off a scale or feel great when you see a decline on the scale. Yet we can lose weight and it’s muscle and water. Muscle loss is less than ideal because muscle burns fat.  Muscle looks better! 

So, after consulting your doctor and doing measurements/body fat calculations…get moving! 

We add our body in muscle growth with resistance training, circuit training, and healthy physical challenges. We also need to consume enough lean protein. 

How to Lose Fat and Gain Muscle
 

photo source: Pinterest

 
And one last motivation for you! 

 

photo source: Pinterest

 
I will be checking back with you throughout the month! Get moving and let’s do this! 

Xoxo, 

Erin 

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Get Moving (December Challenge)

photo source: Pinterest

Hello fitness friends! 

How was your Thanksgiving (American friends)? Did you almost overdose on turkey and stuffing, pies and mashed potatoes? Are you feeling super bloated from snacking and foodie overload? 

Well, I am inviting you on a fitness challenge. Yes, indeed. There is no need to pack on 10 to 15 pounds this holiday season. Why wait until January 1rst to get moving? 

Start moving today. 

Let’s make this December count and end this year with fitness finesse. 

Challenge Info: 

1. Hydrate baby hydrate. πŸ’§πŸ’¦

Dehydration leads to bloating, dry skin, memory issues, overeating, digestive issues, toxin buildup in the body, and can lead to weight gain. 

When our bodies do not have enough water, they do not function at their optimal level. It’s similar to a car without gasoline. Eventually, we feel worn down. Our organs need water. Water is our friend. 

If we have lots of toxins built up in the body, we will struggle to lose weight. 

One way to free up some of those toxins is to drink 8 ounces of warm lemon water in the morning first thing and before bed. Lemon water helps to alkalize the body, aid digestion, and flush the body of toxins. 

Here are some additional benefits of drinking lemon water-Benefits of Lemon Water

It is also good to note cancer thrives in an acidic body. Alkalizing the body is helpful in many ways. 

So let’s opt for at least 10 (8 oz) glasses of water per day. If you can get more, great. 

Disclaimer: Touch base with your doctor before changing your diet/exercise plan. I am not a licensed physician. 

2. Moderation (80/20 rule)

Let’s talk about what is on your plate. What are you eating? To stick to a super clean diet or meal plan 24/7 is challenging, especially during the holidays. What if the focus was on eating clean 80% of the time and splurging 20% of the time. 

What does this look like? 

3 meals a day times 7 days a week=21 meals (I recommend three meals and two snacks, eating every three to four hours. Ceasing meals or snacks after 9pm)

80% clean (non processed, no fast food, limited sugar (only natural sugar), whole foods, not fried)=~17 meals. 

20% splurge=4 meals. I would recommend not overdoing it with over 1000 calories a meal. You can negate your progress. 1 pound equals 3,500 calories. 

Example: Sunday through Friday lunch is super clean and healthy. Friday dinner through Saturday is splurge. Well if you consume 10,000 calories in 1.5 days that would negate the week. 

I would recommend looking at your goals. 

Maintain or lose weight. 

This plan works for active people who are seeking to maintain their weight. 

Once again cheat meals are about moderation, not consuming your weight in cookies or nachos. πŸ™‚ 

  
If it’s to lose weight, you will need to use self control with cheat meals. 

For example my plan is 1300-1500 calories a day, with only two cheat meals a week. 

Here is an online calculator to see what your calorie needs are to lose weight or maintain. How many calories to consume

Once again talk to your doctor before beginning any plan. 

I do recommend keeping track of what you eat. I am using My Fitness Pal

Many times we are consuming far more calories than we burn. Sedentary and overboard with calories leads to weight gain. 

3. Assess your health

If you are eating healthy and gaining, I would touch base with your doctor to ensure there is not an  underlying health issue. You may have an issue with your thyroid, insulin resistance, too much stress hormone (cortisol), or for women fibroids. Hormones play a part in weight loss or lack of weight loss. 

If you have been struggling with your weight, energy, sleep, or digestion it is a good time to touch base with your primary care doctor. 

4. Increase the Fruits/Vegetables 

Have you been avoiding the fruits and vegetables to opt for the cookies, donuts, cake, pasta, bread, and chips? 

Our bodies need vitamins and antioxidants that come from fruits and vegetables. Sometimes overeating occurs because of the quality of the foods we are eating. Those nachos from Taco Bell do not provide all the nutrients needed to fuel the body. 

So what does 5 servings a day of fruits and veggies look like forthe average person? 

 

photo source: Spark People

 
 

photo source: Pinterest

 
5. Get Moving

Maybe you live in a cold part of the world like I do. October through May it is cold. Working out outside is limited. Therefore, I have to find ways to get fit indoors. I also lack enjoyment from working out with people. I do not have a gym membership, though I take classes sometimes. 

I do have a room, computer, hand weights, exercise bands, and wifi! I also have a tv and DVD player. Therefore, autumn and winter are great times to workout at home. 

Here are some of my favorite online (free) workouts. 

Denise Austin: Ultimate Fat Burn

Denise Austin: Cardio Kickboxing Fat Blast Workout 
Jillian Michaels 30 Day Shred Level 1
Jillian Michaels 30 Day Shred Level 2
Denise Austin: Total Pilates Challenge
As for DVDs, there are many options. I have used P90X, P90X2, Jillian Michaels 30 Day Shred and Ripped in 30, 21 Day Fix, and Power 90. I have seen great results at home. 

Pinterest also has videos and workout cards to use. 

Let’s shoot for 4 days a week for at least 20-30 minutes. 

Disclaimer: check with your doctor before commencing with any workout plan. 

I hope you join the challenge; I am excited to hear about your results. I recommend not only using the scale, but taking measurements. 

Here is some guidance for measurements Body Measurements Guidance

Write down where you start. We will take measurements again in January.  

photo source: Pinterest

 
Cheering for you! You can do this. 

Erin Lamb 

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Widdle Your Middle

  
Hello fitness friends! Are you still going strong? I am. It seems like pushing a car uphill, yet I keep going! 

My latest focus has been abs. I keep reading abs are made in the kitchen. It’s all about the diet. 

What are you eating? 

I have been eating fairly clean. Yet I wasn’t seeing speedy results in the ab department. 

I ran across an article that peaked my interest on the liver. When the liver is overloaded with toxins it is challenging to lose belly fat. 

I would not think my liver needed detoxing. I am not a drinker. Yet months of eating less than clean food choices left me with a mini belly I could not beat. 

When the liver becomes clogged with excess fat and toxins from a poor diet, it begins to store fat within itself — contributing to a continuing downward spiral of inefficiency. Extra pounds then begin to appear around the abdomen. Sugar and refined carbohydrates are the main culprits, although excessive alcohol consumption can play a part in fatty liver disease as well.

Learn more: Cleanse the Liver; Loose Belly Fat

The liver can be cleansed with diet modifications. 

7 Foods that Cleanse the Liver

There are also supplements that help cleanse the liver. Please talk to your doctor before taking any supplements. 

Antioxidant vitamins such as C, E, and beta-carotene; minerals such as zinc and selenium; B-vitamins that aid alcohol metabolism; and herbs said to “cleanse” the liver such as milk thistle, dandelion root, and schizandra, might help protect liver cells while ridding our body of poisons.

Source: WebMD

I have upped my antioxidants, cut out daily bread consumption, cut back on sugar-except fruit. I increased water intake and starting taking Milk Thistle. 

The results: in a week of detoxing my liver I’ve lost about 2 inches of fat off my stomach. I believe it’s more because there was no measurement of the upper abs. I have not changed my exercise regimen. 

I’ve lost 10 inches all over since starting this challenge. Most of the changes can be seen in my lower body. I will be working on my upper body more this next round which starts tomorrow! 

I cannot recommend detox enough. If you’re struggling to lose fat and you are eating healthy/exercising, think about detoxing. The best way is through diet. 

Eliminate alcohol, sugar, caffeine, fried foods, processed foods, bread, carbs that are not fruits and vegetables, drink lots of water and green tea. Please consult your doctor for diet changes since I am not a licensed physician. πŸ˜„πŸ‘πŸΌ

Here are some recipes for detox waters: Detox waters recipes

Also make sure you’re getting enough rest. Sleep is vital to overall health. 😴😴😴

Here’s to another 21 days. Are you ready? I hope so. 

  

Erin 

Photos pulled from Pinterest.  

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Checking in (21 Day Challenge)Β 

  
Aloha fitness friends! 

We have 3 more days to go in this phase of the challenge. Whoohooo! 

My focus is mostly on fitness. Let’s move it people. I have been doing 30 Day Shred by Jilliam Michaels. It’s only 25 minutes long and it’s well worth it! 

I have not taken measurements yet, I have noticed my pants are less form fitting and my abs are flatter. 

Have you taken measurements? Are you monitoring your progress?

The biggest challenge is getting in the 3 liters of water each day. I have lost my water bottle and need to replace it. Drinking out of cup is less motivating. πŸ˜„

Enough about me, how is the challenge going for you? Add a comment below. 

How are you staying motivated? What have you learned? 

I want to offer some rescources to you. Check out this book by Beni Johnson. 

  
Healthy & Free by Beni Johnson
There’s great insight and wisdom for wellness. The link above takes you to Amazin.com where you can purchase the book. 

Looking for ways to strengthen those abs? Check out these moves: 

Check with your doctor before doing any exercise program.  
Check out these healthy recipe sites. 

I’m cheering for you! You can do this!!! 

Hugs, 

Erin 

  
Photo sources: Pinterest, except the Healthy & Free Book. 

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Phase II Starts Today

  
Hello fitness friends, 

Are you excited to start phase 2? It starts today. 

How are you doing with your fitness and wellness goals? 

I am 1 week behind you since I missed a week due to a vehicle collision. I’m still progressing forward. I see some changes in my body. As I stated last post my skin is so much better. My stomach is showing results. Yeah for progress. I’m shooting for two workouts a day this week! 

Enough about me, let’s talk about Phase 2. 

If you haven’t started yet, I need you to do the following: 

  • Think about why you are starting this challenge? Write it out. We are more likely to stick with a program if there’s a reason. 
  • Weigh yourself and write it down. 
  • Take your measurements: neck, chest, left and right bicep, waist (natural), hips, left and right thigh, left and right calf.   
  • If you started 21 days ago, take your weight & measurements. If the scale hasn’t moved yet, no worries. This is a journey! 
  • Bonus. If you have someone to help, take photos of you in shorts and tank it’s super motivating. Front, side, and back shot. I have not done this yet. I may or may not. 
  • Go back to the challenge start and review! 21 Day Challenge
  • Have fun! Yes! What fun activity can you do that gets you moving? As stated check with your doctor befor starting a fitness program. Check out fun recipes that are healthy. Pinterest is filled with healthy recipes.   Lemon Rosemary Chicken Recipe

I am cheering for you! I will be checking in along the way with tips, motivational posts, and some recipes. 

You can do this. I believe in you. 

  
Warm Regards, 

Erin 

Photos courtesy of Pinterest. 

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The Beat Goes On!Β 

  
Hello fitness friends,

How is the 21 Day Challenge going? Did you complete your measurements? Are you logging your progress? I would love to hear from you. 

My notes from this challenge: 

  • Decreased desire for sweets! 
  • Increased energy. 
  • The increased water intake has improved my skin, energy levels, and hair. It has also improved digestion. 
  • Clearer skin.
  • Less hunger/cravings.
  • Flatter stomach.
  • Slight changes in body shape.

My working out was set back a week due to an unforeseen car accident last week. So I missed a week of working out. 

This week…

I am back in the game with kickboxing in the morning and weights at night. 

If you are struggling to see changes, two workouts a day may be needed. Check with your doctor before exercising. Morning and evening workouts help rev the metabolism. If you can’t do two a day, you can improve your metabolic burn by eating every 3-4 hours. If you have 6 small meals it’s better than 3 large ones. πŸ˜„ Refer back to the previous post for nutrition guidelines 21 Day Challenge

I encourage you to keep going past the 21 days. I am excited to end this phase, reboot, and start again. Are you? 

They say it takes 21 days for something to become a habit. Let’s take it 21 days at a time. 

We can do this! 

It is possible to transform our eating habits and change our lives! 

I’m cheering for you! Can you hear me? 

“You can do this! Yes you can!!!” 

Xxxx

Erin 

  

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21 Day ChallengeΒ 

Hello fitness friends, 

Happy New Year! Whoohooo! We made it. 

Are you excited about another year? I am. 

Did you make New Year’s Resolutions? Set goals? I haven’t really. I have been busy. Ha! 

I know one of the resolutions many people make is to lose weight or get fit. 

It takes your body 21 days to form a habit. So let’s take this in 21 day increments. You ready? 

Disclaimer: speak to your doctor before starting any program. I am not a physician. If you cannot complete an exercise in proper form it’s best to not do it. Talk to your doctor about meals and exercise.

Challenge start: January 4th 2016 

Starting! 

Get some measuring tape and write down your measurements: 

  • Chest, hip (widest part), waist, thigh (left and right-mid way), calves (left and right), arms (bicep-left and right), neck. 

Nom…Nom. What are we eating? 

Days (meals)

Hydrate baby hydrate 

  • 3 to 4 Liters of water throughout the day.
  • Start the day with 8oz warm water with lemon (1 small lemon).

Cut out unhealthy carbs, fried food, processed food, and excess sugar.

  • White bread, white rice, white pasta, candy bars, excess sugar. 
  • Say bye bye to fast food deep fried goodness.
  • Say adios to chemicals you can’t even pronounce. We are aiming for whole foods.

Increase your fiber

  • Leafy greens and beans…

Shoot for eating every 3-4 hours and go no longer than 4 hours without eating. No eating past 9 pm. For those sweets cravings you can opt for peanut butter. 

Portion control…

I don’t like counting calories. It’s not fun. I have noticed that the portions dished out in restaurants, etc…are normally 3 to 4 times as much as people need. 

10 Easy Ways to Do Portion Control
Exercise: 

Get moving! Anything is better than sitting on the couch. Right? There are so many options out there for varying fitness levels. 

Walking is great for those with limitations or swimming. 

There are an abundance of YouTube videos for fitness. 

The goal is 4-5 days a week for at least 30 minutes. 

Programs I’ve used: 

  • Jilllian Michaels Ripped in 30 
  • 21 Day Fix 
  • Jillian Michael’s 30 day shred
  • Power 90 
  • Zumba  

The goal is to cease couch dwelling. You can make your program as tame or extreme as your body allows (check with your doctor). Diet trumps your exercise program. You can’t out exercise a bad meal plan!

Here are some strength building exercises. 

  
  
Can’t wait to hear about your progress! 

Oh and here’s a video to get you laughing! You can do this. 

Xxxx

Erin 

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