Coming Up With a New Nutrition Plan before the Upcoming Year

Eat, Food, Vitamins, Vegetables

Heyyyyyyyyyyyy!

So, I know it is the weekend and I normally do not post on the weekends, but tada I am here! I decided to post a little something I have been thinking about and wanted to share with everyone and see if anyone else is having the same thoughts as me, or wants to share their own experience, etc.

 

I have decided that before the upcoming year, I want to change my eating habits (once again) not because of anything bad for say, but because I want something new and different. I don’t mean I want to go on a diet or anything, I just want to manage my eating a lot more strict, but not so strict where I can’t stick with it. I have been doing IIFYM, and I enjoy it and will stick with it for the time being, because it works for me. I don’t know what I am trying to do exactly yet, I just have a few goals in mind that I am challenging myself to do to see how it works out along the way. My reasoning for something new is because I just want more variety & consistency – I don’t want to go so long and then give up, or stray down the wrong path. I want something to keep me disciplined.. so I have downloaded the calorie tracker on my phone and I am going to invest into a food scale as well, and I am going to embark on this journey with a new mindset, new goals, and a new attitude.

 

Does anyone else feel the way I feel about this time, where they just want to embark on a new journey fitness/health wise, even if things seem to be going “okay”, you just want something new and fresh, something more challenging, maybe more strict, possibly more time consuming, but you want this because you have an end goal in mind and are willing to do whatever it takes to meet it? I have my exercise regimen the way I want it before deciding to join CrossFit again, but I want my nutrition to meet the same standards, and so I am going to find something that gives me the pleasure and satisfaction I need in order to make me happy – By strict I don’t mean cutting my calories to like 500, I am not talking about extremes, just something more or less different but the same.. (confusing, I know)

 

I think once I come up with something I want to do (an overall plan) it will be grand, life changing, long term and very rewarding in the end. This post was to just my mind jogging and thoughts moving around, thanks for reading.

 

Your Fitness Blogger,

Shay-lon xxx

 
 
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Personal Training: Helping a Friend day 45

Weights, Training, Black, Sports, Crane

Hello FitFam

It has been a long and grueling week, seems like I haven’t been on my blog in months but it has only been roughly 3 days and some odd minutes. I missed all of you and hope many of you had a beautiful Thanksgiving this year. My Thanksgiving went well and I did what I told everyone I would do and that is, I would eat accordingly and be watchful of my intake and I prevailed. It didn’t take me long to get full this Holiday, mostly because I had more meat (protein) on my plate than I had anything else and since I was eating that first, by the time I made it to the sides, I could hardly eat anymore. I had some cheesecake for desert but not much of it, I am not a HUGE fan for deserts, I know, I know.. weird. lol. I did workout on Thanksgiving at my house instead of at the gym because I wanted to stay indoors before getting ready for the celebration. I did some core exercises for the most part. The day before and the day after Thanksgiving, I was in the gym for my normal workouts. I didn’t take noteworthy Instagram pictures over Thanksgiving, I suppose I forgot to take pics of all the food and stuff.. sorry. I took some leftovers home and had leftovers for 2 days straight and that was gone, then yesterday my stomach ache came back to bite me in the ASS very hard.. and well work was painful and going home and crying myself to sleep was painful too, imagine a 24 year old yelling for their mother.. — that was me. lol. I don’t even live at home, so the chances of her reacting to my yell would be 0. I know why I was in pain (happens once a month- pms) and I need to see my Dr again, actually need to see a specialist this time, because I do not want to continue living this way. I mean I was vomiting up at work hella badly until my coworker shown up to relieve me and give me her meds and talk me through the pain.. I will just say driving home seemed like forever and falling asleep and breaking out in sweat.. wasn’t my favorite part about Sunday. I did have enough energy to watch the new episode of “The Walking Dead”, but didn’t watch the after show, because I was in so much pain after a while. I wasn’t sure if I would make it tot he gym this morning but I knew I had to try. John, met me at the gym this morning, I emailed his workout to him the night before. I was at the gym a hour before he got there to do my own thing.  Thank goodness none of the workouts hurt me to the point of not wanting to workout, but walking on the treadmill I took very slowly at 3.6 speed and no incline because that is all my belly could handle. I stayed long enough to help John through his warm up, but left after discussing his workouts with him, hopefully tomorrow morning I will have the energy needed to stay the whole 2 hours. 

 

John’s Workout

Warm up:

Dynamic stretches:

 
  • Knee to chest
  • Skips
  • Side bends: 10lb dumbbell

Workout Session:

  • Treadmill: 25 minutes, 2.0 incline, 3.8 speed
  • Treadmill: 25 minutes, 2.0 incline, 4.0 speed

Cor

  • Crunch machine: 2 X 20

Cool down:

  • Walk 2 laps around the gym

My Workout:

Warm up:

  • Treadmill: 12 minutes, 3.6 speed, no incline

Workout Session:

  • Low pulley close-grip row: 4 X 15, dropsets: 15, 10, 10. I did 100lb
  • Standing dumbbell hammer curl: 4 X 15. dropsets: 15, 10, 10. I did 20lb each arm
  • Bentover one-arm dumbbell row: 4 X 15, dropsets: 15, 10, 10. I did 20lb per arm. 
  • Flutter kick on the bench: 4 X 20
  • stability ball crunches (my gym doesn’t have stability balls) I used the machine: 4 X 20, 70lb

Cardio:

  • Treadmill: 35 minutes, 3.6 speed, no incline 

I should have done heavier with the bentover rows, because 20lb was nothing but I was trying to take it easy today.  The hammer curls are no joke, I felt them for sure. I find doing them alternating is easier, I didn’t do alternating, I did it together. My low pulley row highest is 120 right now, but since I did dropsets; I didn’t want to increase my weight anymore than 5 lb & the weights go up by 20s.  In case someone doesn’t know what it means, dropsets: for each subsequent set in which you see a drop in the number of reps, you’ll increase the weight by no than 5% or 5 pounds (this technique helps maximize muscular development).  Overall, my workout went fine, no complaints for today, tomorrow is leg day. 

 

I will be posting a #MondayMotivation YouTube video today, it will hopefully be short and to the point for the most part since I am not feeling so spunky, so keep an eye out for that.

 

Your Fitness blogger,

Shay-lon xxxx

 
 

Calling all Registered Nutritionist and Dietitians!

I will need your help.

Random post? I know, it is 8 at night, I had nothing better to do, just kidding. I wanted to see before I go about researching this, if I had any followers, or followers who have followers who have a degree in nutrition, preferably someone knowledgeable and works in their profession. If you are someone or know someone that I can speak with, it would be a great help. Why? Well because my next article is due the 27th and I want to “interview” a registered dietitian or nutritionist with their degree or certification possibly (preferably degree) but I will consider certification. I don’t mean “interview” as in ask you questions about yourself, but questions pertaining to my topic that I need to write about (which I will not share with everyone until it is published) will share it with the person I interview. I will cite whatever information you give me as your own words, and make mention of you in the article because that is part of using a source (the same way I did in my article when I had my professor speak on the topic of plyometrics from his own perspective) – I quoted him and stated his credentials (degrees and certs). 

If you would be interested, please email me or get leave a comment and we can discuss the details. P.S the interview will be conducted via email to keep it private. Thank you.

Shay-lon 

“Go to” Lunch ideas

lunch

Hey fellow bloggers and readers, 

I have a short blog today, mostly because I need some ideas & I want some recipes again. Normally these post get many people on board, so hopefully this one goes well too.

I need some “lunch” ideas, more or less what do all of you eat for lunch? Do any of you not eat lunch at all? do you think of lunch as snacking or do you actually eat a meal? I was at the store a couple of days ago with some friends and we were doing some shopping together, and we both came to a realization that we don’t know how to shop for lunch food. Yes?! I know weird, right? well we know we can eat sandwiches, and we can eat soups, but we wanted something different, and while yes I do use Pinterest quite often, we failed to even look this time around. I told him I would ask all of you for lunch ideas and the next time we both go grocery shopping we would use your recipes, and ideas so we could avoid this problem from happening again. 

One would think lunch is the easier meal to figure out, but for myself and my friend, we find it the more difficult meal to decide on. Help us out and share your lunch ideas!

Your fitness blogger,

Shay-lon xoxo

Fresh or Frozen Veggies

veggies

How do you prefer to buy your veggies, fresh or frozen & why?

 

I typically purchase them frozen because they tend to last longer than fresh and sometimes they are cheaper & since I live on a college student budget, the price matters to me; I like more bang for my buck.  If you haven’t read my blog on grocery shopping 101, please take a look at it: https://fitness9555.wordpress.com/2016/05/19/grocery-shopping-101/ definitely worth your while & will save you time and money. 

I do like fresh vegetables, and will splurge on them for peppers, onions, tomatoes, etc. Not all my veggies are bought frozen (mostly just the broccoli, green beans, artichokes) stuff like that. This isn’t a blog post about whether one is better than the other, I figure the only thing that matters is how they are cooked and if you are getting the full nutrients. Although here are some things to keep in mind when purchasing vegetables whether fresh or frozen:

  • If buying frozen, check the sodium content, sometimes frozen vegetables if mixed in pre-made sauce or have other seasonings will have more sodium content. ( I buy the plain veggies with nothing added and add my own seasonings when I cook them)
  • when purchasing fresh veggies, make sure to have knowledge around when they are ripe, when they are no good (spoiled) and sometimes the prices change during certain seasons. 
  • Fresh veggies tend to hold in the flavors more, especially peppers and what not. 
  • cook them in a way to not lose all the nutrients.
  • you can eat most veggies raw, chances are you won’t want to eat frozen veggies raw.
  • Fresh veggies can be good for some “fur babies” (pets)
  • Both taste good- bias opinion
Everyone is welcome to share vegetable recipes on this post as well as let us know what your favorite veggies are! Thanks for reading, feel free to comment, like, share.
Your fitness blogger,
Shay-lon xoxo

Pizza! Pizza! Pizza!

pizza-toppings

Hey Bloggers, 

I picked up a few shifts at work this evening, so I will not have time to do my everyday fitness and health post, but instead decided to talk about PIZZA! PIZZA! PIZZA! I know many of you, including myself love pizza nights and have our own favorite toppings we just can’t get enough of. I am hoping this sparks some fun commentary and use this as another way to get to know my audience. I hope all of you have fun with this and I cannot wait to see what some of you shared! 

 

I love Margherita Pizza (it can be made in various ways) but the common toppings are: Tomato sauce, mozzarella cheese, Tomatoes, basil, and added garlic. Sadly nowhere I reside makes it.  So whenever I go to bigger city’s and I dine out for pizza, I order it. 

 

Funny story, as a kid, I used to only like cheese pizza, but whenever my family would order pizza with other toppings on it, I would take all the toppings off the pizza and eat it, then I would eat the toppings separately. Sometimes I wouldn’t eat the toppings at all and sometimes I would even take the cheese off and eat it separately. Talk about weird.

 

Typically I enjoy a thicker crust for my pizza, just the fluff and stuff 🙂 

 

I don’t like pineapples on pizza, sardines, onions, green peppers, chicken, ham, mushrooms, jalapenos (all of these I do not enjoy on my pizza).

 

If I am ordering from a place that does not have my Margherita pizza available then I either order just cheese, or pep, or add black olives and if I am in the mood banana peppers. 

 

Can’t wait to hear all of your pizza likes and dislikes! Also, if you make your own pizza, let me know!!! would love to hear! 

 

Your fitness blogger,

Shay-lon xoxo

Shay-lon is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com

The Paleo Diet – What is it? what is it not?

 

I hope someone can understand my humor with using a picture of a dinosaur, if not,, I am disappointed in you & therefore, we can no longer be friends, lol. (Kidding).  So by now everyone has heard of this thing called the “Paleo Diet” and by now it has been a booming success for tons of people, as a matter of fact I have yet to hear anyone tell me it doesn’t work/ but I have had people make “fun” of this particular diet and normally the joke goes along with the reason why they think this diet is a joke.  Now, I myself  will be semi bias because I like the concept of the Paleo Diet and I have an fitness idol whom I look up to that is a Paleo.  It is because of her that I even heard of it, that I have tried it, that I like it and because of her I am still on the road to becoming Paleo as we speak (its been rough, I need to do a better job of picking and choosing foods that fit in the spectrum of paleo) so I’ll leave it at I am a work in progress.  Outside of this, I have found out recently that some people call themselves “Paleoish” because they aren’t fully paleo and choose to eat some of the same foods that being Paleo doesn’t allow. Reason being? They want to, out of habit, or because they don’t feel the necessary need to eliminate foods they would normally eat and this is all very understanding although very confusing at the same time.  Now while the Paleo diet has been all over tabloids, some of you may not fully understand the diet and may not even know what it means to be Paleo and live this lifestyle; so I am here to teach away! First off, I will make mention that the Paleo diet consist of eating tons of greens (preferably each meal, i.e breakfast, lunch, and dinner), More specifically the diet is a diet based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.

Now everyone can understand why I like this type of diet and why I have some sort of feelings towards it because it isn’t something too hard where no one can maintain it, but it takes a lot of getting used to. Fair enough. Now you have heard my opinion once more, and it is time to share facts about this diet, below I have listed the pros and cons of the Paleo diet.  I will also mention as I have in the previous diet some information about it toward the end and give a total outcome. 


Pros

  • rich in soluble fiber
  • naturally gluten free
  • low on added sugars, salts, trans fats, & high-glycemic carbohydrates
  • no shades of grey when it comes to exploring foods (it is black and white what foods fit in this diet)
  • no need to count calories
  • no need to guess on appropriate portion sizes
  • improve energy levels
  • cuts out high calorie processed foods
  • encourages plenty of vegestables 
  • weight loss is common (fewer calories are being consumed)

Cons

  • Heavenly reliant on meat (meat isn’t as lean as it used to be)
  • Falls short on micronutrients (i.e calcium and vitamin D)
  • Restrictive diets almost never last
  • Too hard for the majority of people to maintain for a long period of time
  • Weight loss can start weight gain because any time you choose to eat from the restricted list of foods, you will gain the weight back
  • Time consuming & expensive for some

So with this all being said, the choice is yours with how you want to go about this particular diet.  The problem with the paleo diet is it stands for the “caveman” way of life, where we eat mainly meats and veggies and continue eating fats as we have (“good fats) and this all seems normal until you realize you no longer can eat dairy, legumes or hardly any carbohydrates and we all know we need carbohydrates for energy; especially our runners out there. That fact it gets rid of eating processed foods and sugars in my opinion is a plus and I like that about it. Remember how I mentioned that some people consider themselves “Paleoish” well this is because they don’t eliminate the legumes and still eat carbs are a more regular basis then what a “true” paleo would.  I said that I didn’t think it was hard to maintain, but that is because most of what it is asking should be a goal while eating healthy anyways (i.e less carbs and more proteins) but I can understand how one could find this to be confusing and frustrating.  We have to keep in mind, the world is constantly changing and this means foods are going to change, which means ingredients will change and things will have what they didn’t have in them before; which means this diet can cause issues if things do decide to go south because this diet wants us to eat grass fed meats and organic veggies and fruits and no refined grains.. we don’t know if we will still have these options as time strings along.  

With this diet, restriction is VERY high, hell it got rid of a whole food group (dairy) and this is one thing that I am against in my own right.  I am lactose intolerant so I try to stay away from dairy anyways, but I still manage to eat cheese every now and then; while it does have tons of fats in dairy products they also offer nutrients that we could possibly be missing out on and for those of you who are unaware of the nutrients your body needs or don’t pay much attention to this kind of stuff (it is very important that you start) especially while dieting because this could be the choice between life and death or sickness and wellness.  Not to mention you should always want to know how you can replace what you are not getting from normal foods and find supplements that are safe and tested. Now below I will list some foods that one can eat on a paleo diet and I will list the foods not allowed while being on the paleo diet:

 

Foods you can eat while doing the Paleo Diet

  • All veggies are acceptable (including sweet potatoes) Preferably local and organic veggies. 
  • Fruits: organic and local are preferable. If you are trying to lose weight and not very active, lower the fruit intake to one or two pieces a day(carbs add up)
  • Eat meats and eggs freely (grass-fed and pasture raised), stay away from meats that have preservatives and color/flavor enhancers. Game meats, organ meats, pork, beef, chicken, turkey, goat, lamb, eggs (from chickens, ducks, quail, ect)
  • All species of fish, fish eggs and shellfish are accepted just watch for the mercury content and (smaller fish have generally less heavy metals and toxins i.e anchovies)
  • Nuts & Seeds are all good, even butter that is made from them (coconut flour and almond flour is also preferred) Peanuts do not count because they are legumes & legumes cannot be eaten on a paleo diet.  If one is trying to lose weight, limit the nuts and seeds to 1 or 2 ounces a day. 
  • Sea vegestables can be eaten
  • Fats allowed: tallow, lard, coconut oil/milk/manna, extra virgin olive oil, walnut oil, avocado oil, macadamia oil, and hazelnut oil. 
  • Beverages accepted: Filtered or spring water, Herbal tea, coconut water, freshly juiced fruits or vegestables

Foods to eat in moderation

  • Coffee
  • chocolate
  • sesame
  • dried fruit
  • alcohol (all kinds)
  • caffeinated teas
  • sweetners (i.e raw honey, stevia, coconut sap, grade B maple syrup)

Foods to avoid

  • Grains (flour; especially white flour, bread, pasta, cookies, cake, bagels, muffins, tortillas, rice, corn, quinoa, buckwheat, wild rice, spelt, rye, oats/gluten free oats, 
  • Dairy products: cheese, milk, butter, yogurt, ghee, whey protein powders, cottage cheese, sour cream, 
  • beans/legumes:no soy allowed, lentils, black beans, pinto beans, red beans, peanuts, white beans, garbanzo beans, (you can eat snap peas and green beans)
  • refined, iodized salt (use unrefined sea salt

Not all the foods are on either of these list, but this gives you a breakdown of what to expect when you start this diet and will hopefully give everyone a better understanding of what it means to be paleo.  I personally believe this could be tweaked to be a more balanced type of diet with less restrictions so that more and more people can actually maintain this type of diet and stay healthy at the same time.  Although, like I said I have only heard positive things about this particular diet and I myself am trying to be more paleo-like (don’t judge me) but everyone is allowed their own opinions. If anyone has any questions, feel free to let me know! Thank you for reading!

 

Sincerely, 

Your blogger Shay-lon

 

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