In Uncategorized on August 9, 2012 at 10:04 pm

I get asked all the time “what my secret is” or “what did I do” to lose weight and keep it off. This has been a big motivator in pursuing my personal trainer certification. So I can “officially” help people make lifestyle changes, I truly love doing it. I thought I would share one thing that has really helped keep me accountable…the Fitbook.

It helps you create a 12-week training and nutrition plan and is very detailed. Here are a few samples from mine this week…
Weekly training plan for Monday-Sunday. Has strength training, cardio, & flexibility.

This is an example of 1 day. This is mine for today. I added in my strength exercise and cardio, rated my workouts and recorded my time. The next page is for nutrition. 3 meals, 3 snacks, and it lets you rate how you feel about each meal. Tracks fruits/veggies and water. It really helps keep me accountable. 
I love being able to fill out each page, it gives me almost as much satisfaction as doing the workouts and eating healthy. I highly suggest keeping a workout and food journal. This is just the method I use because it’s already thought everything out for me. Target carries these awesome little books, in their exercise aisle. A little pricey at $22, but for me, it’s totally worth it. 
I also love sharing good food and drinks that I find. I’m extremely picky and I want something that is prepared, or is easy and quick to prepare. Which is sometimes hard to find and it still be healthy. These are my go to drinks for after exercise:
Bolthouse Farms Protein Plus and SmartWater

 I use liquid because sometimes solid foods can upset my stomach after a hard workout.

The protein shake uses soy and whey protein.

Nutrition label (most important). Keep in mind, if you are limiting your sugar intake, this has 26g per 8oz serving. But the good news is it’s a natural source of sugar. It uses Agave nectar. It is gluten free and has no genetically modified ingredients. I love the chocolate, and I love this because you can get so much more protein than just regular choc. milk. It has a very smooth texture and is easy to swallow (big plus in my book). It does have a strong protein smell, but I find it doesn’t bother me while drinking it.
Remember, small and consistent changes will help you achieve your goals. Protein is essential for building and repairing muscles, so don’t skip it!! But remember, like everything, moderation is key. Too much protein can stress the kidneys and also keep in mind meat is a primary source of saturated fat. Another reason to control protein intake is, excess amounts of it are turned in to fat, not muscle. With all that said, I’ve found that drinking my protein does help keep me full and snacking less throughout the day. An easy way to calculate how much protein you should consume is:
1. 115 (body weight) x .45 = 52 kg body weight
2. 52 kg x 0.8 = 41.6 grams of protein per day
Disclaimer: Keep in mind, I am not yet certified nor am I a nutrition specialist. I’m just sharing what works for me and what I’ve learned along the way. Always consult your physician with medical or diet questions. 
  1. […] if you want to see how I keep my workouts and diet organized, check out this post. Share this:TwitterFacebookLike this:LikeBe the first to like this. ▶ No Responses /* 0) […]

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