Week 10: THE END IS NEAR!

Here we are!  The last week of our Summer Slim Down!  I'm really pretty bummed, but it'll be nice to get back to normal.  At least the NEW normal.  More on that next week.

Week 10 Challenge: NO SUGAR.  I know it's beastly but it's a super-effective way to cut empty, unhealthy, fattening calories.  Tristan had a great "dessert" idea: light Greek yogurt, 1/2 scoop chocolate protein powder, 1/4 cup raspberries.  She says it tastes like chocolate mousse, with a huge protein punch.  Yum!

Week 10 Points Breakdown:

Write It Down: 1 point/day (5 points total)

5 Fruits & Veg: 1 point/day (5 points total)

8 Cups of Water: 1 point/day (5 points total)

1 hour of exercise: 1 point/day (5 points total)

Challenge (no sugar): 1 point/day (5 points total)

Weigh-In - 5 points

Loss: 5 points

Bonus Points: weekend tracking for 9 possible bonus points, and UNLIMITED points for workouts (1 point for 60 minutes, .5 points for full 1/2 hour increments).  Impress me.  Impress yourself.

Stay focused and really shine!

SHAPE + Fitness Mag's Plank Challenge!

I love planks!  Your core is essential to ALL movement, as I'm finding out this week as I recover from umbilical hernia surgery.  I got this challenge in a weekly email I get from SHAPE magazine and I was instantly intrigued.  I love the idea of doing a little each day, building your strength over the month.  We all have a few minutes in the day to spend getting a little stronger.  Try this 31 Day Plank Challenge from SHAPE.  When combined with a healthy diet and cardio, you'll be pleasantly surprised at the results!

The Penultimate Week 9 - Pass on Sugar

We. Are. Almost. Done.  I can't stand it.  I am inspired, impressed, excited, jealous, and amazed at the progress you've all made!

Week 9's challenge is eating no added sugar. It will be the push that will make a difference if you really commit.  We've gone over the ways that sugar sabotages your diet and your body's wellness.  Today I want to talk about coping strategies for when the cravings hit.  Which they do!

1. Reward yourself with something besides sugar: yes you had a great day!  You worked out!  Yay for you!  Do something good for yourself that doesn't involve sugar.  Paint your nails, read a book, buy a clothing item or accessory, go on a date with your husband, play with your kids, take a nap, call a friend, workout, take a class, watch a movie or your favorite TV series.  Take sugar out of your reward equation.

2.  Don't have it around: you can't eat what's not in the cupboard.  Don't buy candy, dessert, soda, etc.  Stock up instead on fresh fiber-filled fruit.  Reach for grapes, berries, and apple, something snappy that will provide texture, interest, vitamins, and natural sweetness.

3.  Don't substitute with fake sugar.  Fake sugars only help to reinforce your mental need for sweetness.

4.  Pay attention to how good you feel when you cut sugar out.  Your body will tell you it's happy without sugar.  It's your brain you have to convince.  Read #1.  You will be less bloated, less gassy, less sick, your blood sugar will balance out, you will have fewer blood sugar lows, you will feel more energetic.  That will be all the convincing you need.

5.  If you do have sugar, and we all will, don't throw in the towel and eat the entire cake.  Back away, be kind, start again, call for moral support (you can always text me for a shot of support!).  Pass on the self-loathing and all-or-nothing mentality and stay in control.  You are the boss of you; don't let your cravings have the upper hand.

Enjoy this week!  Do good things for yourself!  Reach your realistic goals in these last two weeks and be so proud!

Week 8: Crunch Time!

Time will pass and your work will pay off.  Remember that drastic changes are more difficult to maintain, whereas slow consistent changes will stick with you for life. 

Protein was key last week, so we're keeping our focus there this week.  Many of you found it wasn't as difficult as you thought to meet or exceed 20% protein.  I am so proud of you carnivores!

This week's bonus points will come from working out over 1 hour per day.  Sometimes the real fat burn comes in twice-a-day exercise, or a prolonged workout session.  Remember to recover right  by eating a carb + protein snack or meal less than 1 hour after you exercise.  8 oz of chocolate milk is an excellent recovery drink if you have worked out over 1 hour, and a pretty deluxe treat at this point as well!

Don't be afraid to eat your full 1200-1500 calories each day.  Your body needs fuel, otherwise it will start panicking and conserving fat because it thinks it is starving.  Send a clearer message by exercising and burning calories, so your body will start building muscle and become a calorie-burning furnace.

Don't lose hope!  Tracking progress is a motivational tool.  Most of you came into this week thinking you were up, but you were actually down, and I saw a mood change, a smile, and a boost of energy in you all!  My boost this week? I finally nailed the spinach protein shake!  Yum!

Just keep going!

Quick Crazy-Night Dinner & Healthy Banana Muffins

Okay.  I'm totally freaked out.  I registered for the Huntsville Half-Monte Marathon in September!  Aahhhh!  I'm committed.  And scared.  And nervous.  And excited.  And I'm buying a training book as soon as Little Red is over.  I'm also re-reading another fitness nutrition book in preparation that I'll share with you at a later date.  Aaaaahhh!   Aaaahhhhh!  What have I done?

Here are a couple of great recipes from our group again!  I just love it when you tell me what to make.  Keep the ideas coming.  We all benefit from sharing.

Kelly sent the perfect quick balanced meal idea that is loaded with protein and healthy veggies.  Use Aidells Chicken Meatballs for healthy protein that is loaded with flavor.  She got hers at Costco, and I found mind at Smith's in the wall deli.  Score!

She roasted brussels sprouts, zucchini, and broccoli, baked a spaghetti squash, added a smidge of red pasta sauce and topped it with the meatballs.  Nutrition perfection!  Thanks, Kelly!  I'm headed to the store right now to grab some for tonight.

Nann brought these fabulous healthy banana muffins to our Work-It Circuit yesterday.  With bananas and applesauce for sweetener and to replace the oil, a reduced amount of natural sugar & honey, and whole wheat flour, you can feel really good about treating yourself to one of these.  I said one.  Obviously I cannot be trusted.  Someone please take them away from me.  After that killer workout I was ready to eat the whole platter!  Seriously delicious and moist.

Link to Recipe: Whole Wheat Banana Bread

Recipe from Sally's Baking Addiction

The only changes Nann made was to use raw sugar and almond milk.

Like Sally says: "No butter, no oil, 100% whole wheat, 100% actually tasting good."  

I'm sold.  Thanks, Nann!

Now you have a quick dinner and a healthy treat.  You just aced dinner time, my friend!