Personal Health Intiative Training

Basically I have been doing these four things for the past 4 weeks and will continue to do so for another 8 weeks. 8 weeks is not that much time so I really have to stay on top of it. I can confidently say that I am seeing changes and I am continuing to drop body fat which is very important. It does not matter how much I weigh. What matters is my percentage of fat to lean muscle. Last night I saw that my hard work is paying off! My trainer took my measurements and I have dropped 4% body fat, lost 3 inches from my waist, added inches to my thighs and calves, and I am getting leaner overall. Yay me! I needed that boost because I started my twice a day cardio sessions this week and I am pooped!  I have never been so sore in my life! LOL! Right now I am on auto-pilot. Wake up, train, work, train, eat, train, eat, sleep!

My days consist of 2 sessions of high intensity cardio and 4 weight training sessions per week. (2 on my own and 2 with the trainer.). There are days when I work out three times a day but the minimum is twice. I have found that if I do my 2nd session of cardio at lunch time, it helps me stay energized throughout the workday. Also, on days I go to the trainer, it keeps me from having to do a very late night cardio session. Getting to a lower body fat is not easy at all…especially for women.

This Does Not Come Easy!

 It’s tough but I am learning so much in the process. I am learning a lot about food and its effects on the body in addition to various supplements and what they do. I use B-12 for energy which works wonders! I also use caffeine to help stay energized. Emergen-C Lite is good too and it gets your body enough Vitamin C which is crucial when you are training hard. I only use the lite version right now because of my restricted diet but I recommend you use the regular kind because it tastes better and only has 5 grams of sugar which is nominal. Another supplement my trainer put me on is Cal-Mag, which is Vitamin Shoppe’s version of calcium and magnesium. Magnesium is a natural muscle relaxant, so I take this before bed to help me relax. Calcium is added for absorption and plus you need calcium for your bones. I use the lemon flavor powder and mix it with peppermint tea. Peppermint tea helps with digestion and it is great before bed. I get plenty of amino acids and of course always add in a little protein powder as well.

I have found that if I eat a lot of broccoli I feel fuller throughout the day. Also, I feel fuller when I eat more meat instead of protein powder and egg whites. Feeling full is very important when you are restricted on the number of calories you can eat. One thing that you have to come to grips with as a competitor is the fact that you will be hungry sometimes. This just comes with the territory. Obviously you will be uncomfortable, because what you are doing is on the extreme end of fitness. It’s just a mind game. You have to understand that you don’t need that food, you just WANT it. So my trick is to eat whole natural foods like broccoli, cauliflower, sweet potatoes, beans, and lean meat. Also, I drink A LOT of WATER. Water keeps me alert and keeps me full too.

If you find that you are always hungry, make sure that you are not eating a whole bunch of “diet” foods like protein bars, and 100 calorie packs. Those foods do nothing for your appetite so you end up eating more. I carry my food with me everywhere now. I have gotten over the fact that someone might look at me crazy when I pull a chicken breast out of my purse. Frankly, I don’t care because they don’t know what I have to go through in this process. I will tell you that the only way you can be successful is to carry your food with you. Don’t rely on someone else to make it to your specifications. Only you have control over what  you cook. There are tons of ways to make your food portable and you can eat it at room temperature. Here are some ways that you can make a portable meal to eat when you are on the go or busy at work. It only takes 5 or 10 minutes to eat!

Ground Turkey Muffins

Baked Egg White Muffins

Homemade Protein Bars

Tuna Burgers

Protein Shakes

Fruits and Veggies on the Go!

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