Let’s face it… getting ready to completely change your lifestyle may sound scary, exciting and nerve-racking. The question of where to begin is the most common battle we face. I remember when I first stared my journey— I was just getting out of high school and stopped sports and physical activity all together. I didn’t change my eating habits (eating whatever I wanted) and boy was it starting to show. I went from 105 pounds in high school to 138 pounds, and a year later I was ready to do something, and something fast.
I had just started my full-time job and was trying to be proactive with getting on a regimen. Seeing that I had done some sort of physical activity growing up, then did nothing, I needed to get back into it. I then found out I had hypoglycemia, thanks to my poor eating habits and not doing any physical activity. This was my breaking point. My doctor had recommended that I get on a strict diet of proteins, complex carbohydrates and healthy fats. I started to follow a guideline of some sort but it was a generalized structure for everyone. I had to realize that everyone is different and each body requires a different set of macronutrients. What may work for someone may not work for you. I started with a goal weight of 110 pounds and started playing with numbers at that point. A good rule of thumb I stick by is to eat 10 calories per pound and increase with daily activity at that point.
Anyone at any age can do this. I didn’t start a full regimented program until I was 22. I now sit here still and pinch myself and say, “Wow, did I really accomplish all my goals that I thought were dreams?” Make it your reality and anything you set yourself to doing— you WILL do it.
The most common questions I get are where to begin, how to eat, and what supplements to take. I will break it all down for you.
Where to Begin
I was lost, just like some of you may be. I started losing weight and hit a plateau, and really had no idea what I was doing. I started to do research on how to eat when dealing with hypoglycemia. I then started to do my homework on what to eat for my body. I started by simply reading everything I could on where to begin. I also used a calorie calculator. Here is a link I found helpful: http://www.livestrong.com/article/81042-calculate-percentage-calories-fat-carbohydrate/
For those who are looking to compete, I had to contact my coach, who you all may know, Kim Oddo. He helped get my body to a point I never could have gotten to without proper guidance and knowledge. If you cannot afford a nutritional coach, you can also do this on your own and find someone or a trainer who may be able to help you achieve your goals!
Here are some tips:
• Set a goal.
• Set a date. This will set a time limit on when you want to see results by. Please be realistic— you do not want to set yourself up for failure.
• Create a vision board (with those who motivate and inspire you to reach your goals)
• Turn your cant’s into I WILL… I always tell myself I WILL accomplish my goals. You are your own enemy. You fight yourself to be the best you can be, you push yourself to be better, and you battle with the negatives and turn them into positives. Only YOU have the power to make your destiny. Keep your head up when it gets tough and know that you GOT THIS!
Motivational Pieces: An amazing woman stuck out to me when I started my fitness transformation! Our very own Adina Zanolli lost a remarkable 120 pounds! A mother, editor-in-chief of FitnessRx’s fellow publication Muscular development.com, and so much more! Here is the link to her story: http://www.dietinspire.com/2008/12/05/adina-stewart-a-mom-who-lost-120-pounds/
Also, another mother, competitor, working a full time job and just an amazing woman I look up to, my sis Danitza Freigher: http://www.danitzadenn.com/successstory.html
These ladies are extremely inspiring and I say if they can do it, so can I! It’s very motivational and I hope this shows you that you can do anything you set your mind to!
How to Eat
You want to make sure you are getting proper nutrients to fuel your body during. You want to have a lean, toned, athletic physique— well, you have to eat like an athlete to get the look you desire. You really are what you eat.
Protein: Eggs, chicken breast, lean ground beef, chuck roast, London broil, top round, turkey, lamb, pork chops, game, bison, rump roast, ground sirloin, club steak, flank steak, round steak, sirloin steak.
Fish: Striped bass, cod, tilapia, orange roughy, flounder, haddock, halibut (steamed), fresh tuna, crab, mahi mahi, lobster
Oils: Olive, coconut, walnut, avocado, grapeseed, pumpkin seed, sunflower,
*1 Tablespoon (1 serving daily)
Healthy fats: Avocado, coconut, walnuts, cashews, almonds, nut meal/flour, seeds, nut butters & flax oil and meal.
*Healthy fats should make up 20 percent of your total calories. Nuts would be a small handful, butters should be 1 tablespoon, oils should be 1 tablespoon
Vegetables: Asparagus, arugula, alfalfa sprouts, bean sprouts, beets, broccoli, bamboo shoots, bok choy, brussels, capers, cauliflower, carrots, artichoke, cabbage, celery, chard, cucumbers, collard greens, beet greens, turnip greens, mustard greens, egg plant, lettuce or endive, green onions, garlic chives, onions, shallots, garlic, spinach or kale, leeks, lemon grass, parsnips, peppers (red, yellow & green), pumpkins, mushrooms, radishes, tomatoes, turnip, rutabagas, sprouts, snow peas, snap peas, squash (summer), spaghetti squash, string beans— wax, green or yellow— zucchini
Fruits: Blueberries, blackberries, raspberries, strawberries, blackberries, apple, cantaloupe, cherries, grapefruit, orange, tangerines, lemon, honeydew, papaya, peach, apricot, grapes, pear, mango, nectarine, guava
And these you would eat sparingly or before a workout: Watermelon, winter melon, passion fruit, pineapple, banana.
Supplementation: The minute I started my fitness regimen, I knew I needed proper supplementation. I LIVE by ALLMAX Nutrition supplements. Since day one I have used plain BCAA, glutamine, Isoflex protein, Omegas, CLA95. To check out my supplementation and training regimen here is my ALLMAX Athlete Profile! Where I include my nutrition, supplementation, and training!
*I will be going over supplementation and getting started into a training regimen in part 2 of this article! SO stay tuned for supplementation and training in part 2!
One last thing— I wanted to welcome my new team/family, “Flex Till You’re Famous” clothing line! I am extremely humbled and honored to be a part of the team! I absolutely adore their workout clothes and the owners Chris Dixon and Codee Guyton for being an amazing and humbled power couple ready to take over! FitnessRx for women and men will LOVE their line! Check them out at www.flextillyourefamous.com & Facebook: http://www.facebook.com/FlexTillYoureFamous?fref=ts
*Spin Bike Photo courtesy of LGHFX photography
