Something about those words “New Years” – a switch flips. We go from eating 200 grams of sugar a day to overloading ourselves with vegetables and grilled chicken. I do it- you do it, its a never ending cycle.
This year I slipped. Working in the fitness world I should have set a better example than eating starbursts for lunch, but wow did it feel good (until the next trip to the dentist). For the first time in over 4 years I ate. I ate whatever my heart desired and didn’t count a single calorie or macro. I know, I know it should be about moderation, but that is where I struggle.
But folks, the time has come. January 2nd I am jumping on the bandwagon and getting back in the mindset. I DO believe we should fuel our bodies with food that is natural, grows from the ground and nourishes our minds. I took a hiatus, I will admit and as much as I should regret it, I don’t. I was wearing myself thin with the constant comparisons and impractical ideas of perfection.
This year is a year for me to experiment what works for ME. I have started by making a 1- week meal plan, counting my calories and macros and of course a workout plan. Although, I typically don’t count calories I will for now so I can figure out what my body needs.
I know on this meal plan my macros aren’t exactly where I need them to be, but this is a trial and error process for me right now. I am going to keep my carbs high on my leg days and fats higher on the other days. My goal is to stay below 40g of sugar a day and eventually getting that goal even lower.
A little bit about this meal plan-
Why do I put MCT oil (or you can use coconut oil) in my coffee?– I love using coconut oil to get my healthy fat count up. I love having this first thing in the morning because it energizes my mind and keeps me full longer.
Recipes I am using:
Chicken Stir Fry: (SO SIMPLE)
- If you want rice- start to cook rice according to directions- this week I am making jasmine rice. I love it how has a stickier texture. (I use to only eat brown rice but after research I stick with anything long-grain).
- For this I simply sauté 1 LB of boneless skinless chicken breast in 2 TBSP extra virgin olive oil on medium heat- I will season with salt and pepper and any random spices in my cabinet
- I remove the chicken and add another TBSP olive oil and throw in veggies. These can be fresh (carrots, broccoli, garlic, peppers) but this week I am using the frozen veggies.
- Once the veggies are starting to because tender I put in 1/4 cup low sodium stir fry sauce ( I want to try out a homemade recipe, suggestions?)
- I then add the chicken and let it sizzle for a couple more minutes and serve over rice!
- Start by heating your grill (I use a George Foreman grill)
- Start by dicing 1/3 cup onion and 1/2 cup pepper any color.
- Mix 1 LB lean ground turkey (98% lean), 1 egg and 1/3 cup almond meal or almond flour, and taco seasoning or any Mexican seasoning of your choice.
- Add in onions and peppers to turkey mixture.
- Once grill is ready place turkey burgers on and let grill for approximately 9-11 minutes.
- Top with salsa and 1/2 avocado
Garlic Butter Salmon Recipe:
I found this beauty on Pinterest
Balsamic chicken : another Pinterest gem.
Moving on to the fitness aspect of my upcoming week: I teach group fitness classes so that limits some of the flexibility of my workouts.
Monday: Bootcamp Express (a class I teach)
Tuesday: Legs and Glutes
Wednesday: Bootcamp Express
Thursday: Upper body and Cardio
Friday: Legs and Glutes
Saturday: Whatever I feel!
I have continued to workout over the holidays, but this week I am going to bump it up a notch! My goal is to continue to track my fitness and health journey so I can know exactly what works for me and what doesn’t and hopefully see some transformations!
I recently bought a body fat analyzer and will take my measurements and pictures tomorrow morning and post soon no matter how embarrassing it may be. To be transparent and upfront is the best way to stay accountable and on track to reaching your goals. Now whose with me?