Rachel's Fit Health

So it’s been about 4-5 days since I started the  No Excuses Challenge! Here is my update:

• I will exercise 6 days per week.
  

Yesterday was a rest day, so 2 more workouts- today and tomorrow!

• I will eat clean meals all week, with one cheat meal(that I make!) per week. 

The “cheat” or “treat” meal as people call it, is to keep your sanity! I’m going to make myself a “fun” dinner tonight- something out of the ordinary, usually has more calories than a typical meal I’d eat, but nothing over the top! This really aids in adherence to eating well all week. I cooked 5 pounds of chicken on sunday night, 2 heads of broccoli, 2 asparagus sections (they were finally on sale!) and a few sweet potatoes. This enabled me to come home from class and eat right away.

• I will drink 1-2 glasses of green tea per day Have to work on this!

I’ve been reading a lot about the benefits of green tea, so I’d like to drink at least 1 cup per day.

• I will reduce salt intake

 I forgot about this one! I will definitely try to cut back. Increasing spices is a great way to reduce salt. As we get older, we lose tastebuds- people tend to add more salt AND eat more to feel “satisfied”. I rely heavily on spices to flavor my food! Another tip- Always taste your food before you salt! You may not need it.

Try a spice rub! This is turkey tenderloin. Cinnamon, garlic powder, cumin, and salt. Drizzle with agave or honey. Cook at 350 degrees F for 30 minutes.

• I will go to bed by 10:30/11pm
  

This was easy for me because I was in the gym before 7am Mon-Weds(days I have class).  I went out with friends on Thursday night though, so I went to bed quite a bit later! I rarely go out anymore, and I try not to- drinking alcohol delays fat burning and interferes with muscle recovery. I had a GREAT workout on Thursday, and I really did not want to go out after that!

For those in college- avoid sugary drinks, excessive amounts of beer, and eating poor quality food after the bar.  EAT before you go out- do not severely restrict your calories because you’re going to drink or you drank the night before. 

Do you have to miss out on “the college experience” because you want to be healthy? No, but be conscious about what you’re putting into your body. I told a friend on Thursday I felt guilty about being out, and he told me, “You know how hard you work all week.” And he’s right. Don’t beat yourself up or miss out on socializing because you’re scared of eating unhealthy food or drinking. It is a delicate balance and takes a while to learn, but completely avoiding situations is not the answer! Learn to make healthy choices beyond the comforts of your own kitchen!

If you love margaritas, learn to make them at home! These are way too high in sugar and calories otherwise.

Tequila Reposado, triple sec (or Grand Marnier- expensive but really enhances the taste), fresh lime juice, lime flavored sparkling water, and agave, honey or a no-calorie sweetener to sweeten. Use a shaker, and top with the sparkling water.

• I will not eat any sweets(even dark chocolate!) all month

5 days no sweets whatsoever. I probably eat a small amount of dark chocolate 1-2x per week. I keep my favorite types of dark chocolate in my apartment. If I’m at a friend’s house and chocolate is offered to me, I think, “It’s not my favorite kind, so I’m not going to eat it.” My boyfriend and his roommate laughed at me last week when I said I was craving chocolate and they offered me Russel Stover’s chocolate- I said I didn’t like cheap chocolate. I know, I sound like a chocolate snob, right? Hear me out, though!

To me, “cheap chocolate” is chocolate with tons of sugar, a smaller % of cacao, and fillers like oils- it’s just not satisfying to me. Most American chocolate is like this!  Maybe I’m a chocolate snob, but if I’m going to eat chocolate, it’s going to be a kind I like- one that is satisfying to me! That’s why I keep it around- Chocolate is not “forbidden.”  Once a food becomes “forbidden”- you want it, and when you see it, you’ll eat it whenever it’s offered to you, whether or not you’re hungry, and no matter how good it actually tastes.

• I will cook my meals on sundays, and weds and store for the week.

I cooked on sunday, and weds- I’m going to the grocery store tomorrow to prep for next week.

• I will prepare my snacks the night before if necessary

I need to work on this! The morning workouts cut into my morning routine, so I was running around like crazy to get ready for class! Prepare snacks and water the night before, so you don’t feel the need to leave the gym earlier!

Early morning is my favorite time of day. I love the quiet, the peacefulness, the clarity of mind and limited distractions..they’re all sleeping ;)

This was my past week, and I’ll update each week (3 more weeks!). I don’t like to spend a lot of time talking about myself in my blog, but I think it’s good for you to see I’m faced with the same challenges that many of you are- time, temptations, class, and preparation.

Living a healthy lifestyle is a constant work in progress. We learn to develop techniques to overcome whatever obstacles come our way- this is how the brain works! Don’t throw in the towel if you eat or drink more than you planned, or went to Taco Bell with friends after the bar. A lifestyle is long-term. One night is such a small fraction of your lifetime. One night in a 1 month “diet” is a large fraction of that diet.

Commit to the lifestyle.