happy Thursday everyone. I posted in one of my first posts of 2016 about my weight loss goals for 2016. I try not to fixate on a number but want to lose weight for my overall health and to lessen my risk factors as I approach age 30 (rolls eyes). As a nurse I know our metabolisms slow significantly as we age. As we become more sedentary we tend to spread out and weight accumulates in central areas. Increases in belly fat are associated with risk factors such as being more likely to develop diabetes, high cholesterol and so on. This is in addition to any genetic predisposition we have already working against us.
in addition to some pretty significant dietary modification we’ve adopted over the last several months in our home, both my husband and I have gotten more serious about making fitness a part of our daily routines. We are all about setting a good example for our daughter so this is just one more way we are able to do so.
my current favorite meals center around the isagenix 30 day program I’m participating in- I haven’t seen much movement on the scale as of yet but we don’t own a scale so I don’t weigh daily. my clothes fit better, and that’s always a good indicator that inches are dropping.
back to the meals- I have an isa shake for breakfast. an apple or a 100 calorie Greek yogurt for a midmorning snack. for lunch I typically have a small grilled chicken breast and a spinach salad with all my favorite veggies. balsamic is always my dressing of choice. another 100 calorie mid afternoon snack and finally, an isa shake for dinner. my favorite shake recipe is 1 scoop vanilla and 1 scoop chocolate, water and ice. Blend in my handy blender and I’m ready to head out the door. Sometimes instead of water I use a bit of coffee, especially when I’ve got to work so that the caffeine headache doesn’t slam me mid afternoon. Although I’m not having any problems with the caffeine headaches anymore, I would prefer to not take the risk on days I’ve got to work! These are my two favorite Greek yogurts 1. (endorsed by our Panther #CaMVP. this yogurt is fairly low in calories and has no artificial sweeteners, in addition, it has 15 grams of protein- it’s my husbands go to for breakfast) and 2. (this one is my preference because it is only 100 calories making it the perfect snack without having to worry about going over. also non-GMO ingredients are always a plus and my preferred dietary selections- I love the blueberry) our daughter loves both kinds!! We do lean protein and lots of veggies. We’ve cut out the majority of “junk food,” I still have a thing for chocolate chip cookies though! We’re drinking half our body weight in ounces of water each day and we eliminated soda a long time ago. Sometimes we sneak 1/2 sweet 1/2 unsweete team.
for working out- we’re getting cardio and weights in at the gym. when I don’t make it to the gym I’ve been using the Seven Minute Workout App on my phone and doing 2 circuits of the full body workout. It’s 12 exercises for 30 seconds each with a 10 second break between exercises- from planks, to wallsits, to push-ups this workout app hits all the major muscle groups and gets your heart a pumping (in just SEVEN minutes). We also have a 10 pound dumbbell that I use to get in extra arm work and strengthen my core while doing so and I can do this stuff without leaving the house!!
So far so good! I hope we can keep it up. Our trip to Jamacia in April and our 5 year anniversary coming up in June def helps in the way of motivation! What are some of your favorite healthy meals and workouts? I would love to hear!
XoxO,
Casey
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