the workout chellenge
Health

The Workout Challenge

With many trips planned and a ton of holiday “insulation”, I needed to shed some winter weight. I had been on a quest to figure out how to get a summer beach body, and fast.

I decided to completely change my diet. I found with gluten and dairy I was having stomach issues, so if I cut this out I might get to my goal a lot quicker. I found that I lost 11 pounds in a very short amount of time by just watching what I eat and doing some fun workouts. Here are some quick go-to menu/workout suggestions should you want to try the same thing. (I got these recipes off Pinterest and by no means am I a doctor, a fitness trainer or an expert. It’s just what worked for me. Please consult any nutritionist or doctor to make sure this is right for you.)

Menu:

Drinks

  • No alcohol. (Sorry, friends! I didn’t consider this to be such a huge sacrifice because I don’t drink very often anyway.)
  • Tea (hot or cold)
  • Water with lemon and stevia
  • bubly (this was a life saver for me, and I love the Apple flavor!)

Breakfast

  • 2 egg whites
  • 2 pieces of turkey sausage

Snack at 10 am

  • 1 apple, or a Sugar-free Jello, or celery with buffalo hot sauce
  • 1/2 cup of Raspberries or 1/2 cup of plain Greek Yogurt
Taco boats

Lunch

  • 1 protein
  • 1 cup of vegetables (i.e. a piece of salmon, chicken breast (OR)
  • Taco salad (a.k.a. taco boat): lettuce, 96% lean beef, a tomato (cut up), little salsa (2 carbs or less), and 2 tablespoons of Bolthouse yogurt dressing (I like the salsa ranch)
  • Tuna is a great healthy snack

Dinner (same as lunch). Some ideas:

  • Homemade Chili
  • Chicken Kabobs
  • Shrimp and cucumber salad
  • Tomato soup
  • Cabbage soup

I looked up recipes on Pinterest under HCG diet or Keto. They have great ideas on there. You have to be diligent with this—it’s really hard, but you can do it! Also, make sure to use Stevia instead of sugar.

Here’s my favorite Chili recipe:

  • 3 tablespoons of taco seasoning
  • 0.88 pound of 96% lean ground beef
  • 28 ounces of unsalted, diced tomatoes
  • 1/4 cup of water
  • sprinkle of cheese
  • any seasonings to taste (I always throw a dash of turmeric in everything). It’s delicious!

After I lost the 11 pounds, I knew I needed to incorporate some workouts. Once I started back in the gym and concentrating on my workout, I incorporated the following:

Weights

I have a gym in my basement. I neither have the time nor the energy for long workouts, so I like to put together short metabolic circuits in my home. I’ve worked with my husband to create some fun, interesting, and easy things you can do at home or in your gym.

Try this combination out:

4 rounds with as little as little rest as possible. If you don’t have a barbell, you can always substitute with dumbbells, kettlebells, or just anything heavy that you can find. (I know someone who has used paint cans!)

  • 2 sets of 10 lifts with hand weights (I use 5 or 10lbs) behind your head
  • sit ups: 4 reps of 10
  • alternate 4 lunges
  • 4 squats

To ensure best results, I would look at doing this about several times a week. I also add in tennis 2-3 days, but you could just incorporate a 30-minute walk, jog, run or any other cardio.

I started looking at cardio on the side of just playing tennis. I decided with Orange Theory. I liked this because I heard you could move at your own pace. So should I be the slowest one in the room where nobody is judging me, except me? After all, I did get there in the first place, right? I love how they motivate you, and if I want to be over in a corner doing my own thing, it is ok! You can work as much or as little as you can handle.

If you’re in Boulder, I recommend Kondition Fitness. Have you heard of this place? It’s so amazing. They have everything inside, from yoga to cycle/spin class and even barre class. You can sign up for a membership or just a one-time session. I loved how there was no pressure here. I tried a yoga class so I could work on my meditation. I was so surprised how sore I was the following few days! I either really stretched some muscles I didn’t even know that I had, or the instructor had me working out and I didn’t even know it at the time. As far as fitness goes, I’m a fan of mixing it all up. So anytime you can grab a Core Power yoga class, Pure Barre, or Pilates in addition to whatever sport you love to do, I think it’s a win-win. (It doesn’t have to be Kondition Fitness, just find something similar in your home town).

Clean Eating

In addition to my clean diet, I also do protein shakes and a few other things. I love raw proteins shake with banana, as well as an Arbonne’s Vanilla shake with fruit. Arbonne also has a limited time option called Marble Cake, yum! For a drink, I use Arbonne’s fizz sticks in Apple flavor, or I use their orange/pineapple flavor sports drink to my water, which offers extra energy but with less sugar than a usual sports drink. As a snack, I love LeVel’s Thrive Bites and Birthday Cake bar, it’s so delicious! It’s very high in protein and low in carbohydrates. Want more information? Danielle Onorati-Smith is great and will help you with Thrive if you are interested in any of their programs. LeVel has some amazing products that truly focus on your weight loss needs. 

Vital Proteins with Collagen Peptides

I also add Vital Proteins with Collagen Peptides to my coffee. It has 10 grams of collagen per serving, it’s pasture raised and grass fed. It’s great for skin, hair, nail and joint support!

Vision Board

Reduce My Stress

This one is tricky, as life is always crazy. However, when you are stressed, your body tries to produce serotonin to calm you down. This creates a message in your brain to reach for high fat, high carb foods to help meet that need in your brain. (The next thing I know I’m stuffing my face with my kid’s sprees or sour patch kids). This isn’t good for us no matter how hard I try to justify it! For de-stress activities, I try to fit some “me” time in. This week I went to The Dailey Method in Boulder, Colorado to do a vision board for my goals for 2019. I also meditate, try new things, get out of my comfort zone, and even go to church, which can help put things in perspective for me!

Sleep/Rest

I so desperately need more sleep! Research has shown that the more sleep-deprived you are, your levels of the stress hormone cortisol will be higher, which increases your appetite. You are more likely to make bad food decisions the next day because you are exhausted. I know I’m guilty of looking for a quick sugar pick me up, how about you? This spring, I vow to log off the computer and get to bed on time. If you find yourself tossing and turning, pick up your favorite book and try to relax until you fall asleep. Also, try a DōTERRA diffuser with some lavender. You’ll relax and get some rest with this magic device. It’s my favorite!

Be Happy

While I know it’s impossible to always be positive, you have to look at all the good in your life. That is what I do when I am down. Think about journaling or make a list of all of the things you are grateful for in your life. Before long, you will make being positive and happy a habit.

These are my plans moving forward into the year and to keep up with the weight I’ve lost. What are your plans?

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