{"id":24891,"date":"2016-01-07T06:00:36","date_gmt":"2016-01-07T14:00:36","guid":{"rendered":"https:\/\/shescookin.com\/?p=24891"},"modified":"2017-02-03T11:46:10","modified_gmt":"2017-02-03T19:46:10","slug":"the-foodies-guide-to-fitness-and-weight-loss","status":"publish","type":"post","link":"https:\/\/shescookin.com\/the-foodies-guide-to-fitness-and-weight-loss\/","title":{"rendered":"The Foodie’s Guide to Fitness and Weight Loss"},"content":{"rendered":"

\"The<\/p>\n

1. Start Now<\/strong>. Of course it’s the new year and many people are motivated to make changes to improve their health. But if you’re reading this any other time of year – start now – even if you have 60 lbs. to lose, it can be done.<\/p>\n

For the first time in a very long time, I began the new year with resolutions, or goals, for improving my overall health. Like millions of others it includes weight loss and increasing physical activity to achieve said goal. But, I didn’t wait until New Year’s…<\/p>\n

\"Equinox<\/p>\n

I had to face the reality that my haphazard exercise regimen of walking, yoga, and mat Pilates was not really cutting it. Constant travel – often two weeks out of a month, dining out while traveling, and a love of imbibing tripled my dilemma. After a few years of this.. boom, you’re plus ten pounds.<\/p>\n

When a fabulous new Equinox club<\/a> opened within walking distance of my house, I joined. This is one of those times, when an impulsive decision has paid off.<\/p>\n

Set in premium, dynamic destinations around the U.S., Equinox is the priciest gym I’ve ever joined, but also the most professional, luxurious, and well maintained – and what I needed to get my glutes in gear.<\/p>\n

2. The second step to achieving goals is to realize your limitations<\/strong> and work with them, not use them as an excuse. Arthritis in both knees and rotator cuff problems have limited me for several years and, while I used to be very self-disciplined in almost all aspects of my life including working out, that was when I had an 8-5 corporate job and went directly from work to the gym three times a week.<\/p>\n

\"Equinox<\/p>\n

Motivation. Accountability. Hot.<\/p>\n

Also, realize what motivates you or keeps you accountable. Living at the beach has really transformed me from a Type A to almost<\/em> a Type B. These days I need an appointment on the calendar (because I’ll never be that flakey person who frequently cancels or doesn’t \u00a0show up) to maintain a schedule. Today, it’s pouring rain in SoCal – yes, El Ni\u00f1o is real and California so desperately needs the rain – and if I didn’t have an appointment with my trainer it would have been sooooo easy to stay warm and cozy inside! But I went to the gym – had to drive instead of walk, but I went!<\/p>\n

That’s my trainer, Mark Spears. I finally broke down and spent the big bucks for a certified personal trainer and I’m getting results. Sure you can do squats and crunches on your own, but I’m easily bored and he changes up my routine each session, \u00a0increases the weight when I probably wouldn’t, and has me do 4 sets when I would normally do 2, maybe 3 back in the day. Mark has introduced me to new exercises for target muscles and adapted or eliminated certain moves that aggravate \u00a0my joints. \u00a0He corrects my form and sets up all the equipment – and puts it back. This really saves me a lot of time. Equinox has state of the art fitness equipment and I’m not familiar with a lot of it, so 30 minutes is really 30 minutes of hard core exercise. No time spent waiting for equipment, setting it up and replacing it, or checking your phone. And, bonus! Mark also happens to be a super nice, intelligent guy.<\/p>\n

This brings me to #3. While I joined a gym, it’s not for everyone…<\/p>\n

3. Discover an activity that you can LOVE<\/strong>.<\/p>\n

Last night I was up reading the inspiring weight loss stories of several food bloggers I have met online and in real life who have battled the bulge, shared their stories, and seen their blog reflect their lifestyle changes. If a food blogger – someone who is constantly cooking, testing recipes, participating in events focused on food, and sitting in front of a computer day and night, can lose weight – so can you! But only if you have decided it’s time to pull out all the stops and you realize that it is going to take time, but you’re in it to win!<\/p>\n

I met Dara of Cooking Canuck<\/a> at Camp Blogaway three years ago – she’s a mom of two young boys who started running for the first time and now runs several marathons a year, including the Boston Marathon. Falling in love with running and calorie counting \u00a0helped her lose 30 pounds – and keep it off!<\/p>\n

Read more about Dara’s weight loss journey on Foodie Crush<\/a>.<\/p>\n

As I read each blogger’s story, the two common threads to successful weight loss – successful being defined as losing the weight and keeping it off – was increasing activity through exercise and tracking calories which includes meal prep\/planning to resist temptation and stay on track by eating healthy, nutritionally dense foods, versus calorie-laden packaged or take-out food. This brings me to #3, and another food blogger featured in the same great article by Haley Teater.<\/p>\n

\"Eating4. Keep a Food Diary<\/strong>.<\/p>\n

Liz is a freelance writer and the beauty behind The Lemon Bowl<\/a>, she has lost 60 pounds – and kept it off. Liz and I met at BlogHer Food in Austin and participated in Dole’s 2014 California Cookoff, she as a judge and I as a sous chef. Liz was heavy much of her life and didn’t start exercising regularly until after she married. She’s enviably energetic yet started out slow with 30 minutes a day, three times a week. Once exercising became a routine, she started going to classes and trying everything from zumba to kickboxing to Boot Camp.<\/p>\n

After 6 weeks, my percentage of body fat has decreased and lean body mass increased by 8 pounds, I’m tighter, stronger, feel better and look slimmer even though no pounds have been shed. Great results, but I realized the glaring truth: to lose the weight I was going to have cut back on dining out (not possible when traveling) and, the hardest part, curb my drinking – I indulge in and write about craft beer, fine wine, and creative cocktails. With no travel scheduled until the end of March, this was the perfect time to really get serious and start a food diary to track calories in.<\/p>\n

\"Fitness<\/p>\n

I’m using Fitness Pal and it’s tedious, but as Liz said in her interview:<\/p>\n

“Every Friday I weigh myself to keep track of my progress. If I\u2019ve gained that week, I commit to tracking my calories in a food diary until I start losing weight again. It\u2019s amazing how much less I eat when I have to think twice about what I put in my mouth. Not having to log the food is a good incentive to skip that extra bite or pass on that third cookie<\/em>.”\u00a0{Source: Foodie Crush interview<\/a>}<\/p>\n

5. Meal Prep and Planning<\/strong><\/p>\n

The best way to stay on track is to have a well-stocked pantry of beans, lentils and whole grains with healthy food in the refrigerator that, ideally, is prepped and ready to cook after work and school nights. Picture stackable containers full of pre-cooked proteins and pre-washed and chopped or spiraled vegetables. This is where foodies like me draw the line because we crave colorful, creative cuisine and spontaneous consumption. Repetitious and bland meals are not interesting and are guaranteed to bore us right off track. So, my challenge is to design some super delicious meals that are flavorful, nutritious, low calorie, and easy to prepare.<\/p>\n

\"Fitness<\/p>\n

One batch of Hoppin’ John stew (pictured above) for New Year’s Day provided a hot lunch and a textured and colorful side dish for pan-seared chicken breast. We both love salmon, so incorporating that in my fitness meal plan is a no brainer – this week I used a Moroccan spice blend on the broiled salmon complemented by the texture, color, and fresh flavors of a simple heirloom tomato salad with a drizzle of olive oil and balsamic.<\/p>\n

Chicken and fish are the most popular proteins for fitness advocates but, honestly, most of the chicken breast prepped meals that I’ve seen look unappetizing and wouldn’t make it more than a week in my house. The key: big flavor achieved with a variety of herbs, spices, and citrus. Split organic chicken breasts brushed with olive oil, two pieces seasoned with assertive bourbon-smoked Togarashi and the other two with Citrus Pepper, then seared over high heat in a cast iron skillet, had enough flavor and variety for three meals – two of which are shown above – for the third, I’ll chop or shred the chicken and add it to cauliflower fried rice or a spiralized vegetable “pasta”.<\/p>\n

We foodies need mouth-watering eye candy, so make your meals pretty!<\/p>\n

\"Foodie<\/p>\n

May your 2017 be healthy and happy!\u00a0<\/span><\/h3>\n

Thanks for visiting! Don’t miss a post — sign up to receive more tips for a successful foodie weight loss plan, deliciously healthy recipes, and culinary travel adventures direct to your email or feed.<\/p>\n

You might also like:<\/p>\n

The Healthy Pantry<\/a><\/p>\n

10 Heart Healthy, Low Sodium Recipes to Stay Healthy All Year<\/a><\/p>\n

10 Naturally Delicious Sodium Substitutes<\/a><\/p>\n

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PC: Motivational quote photos from<\/em> Berry.com<\/a><\/p>\n