Category: Fitness

A Journey to a Healthy Lifestyle – The Progress so Far

 

My Journey

 My goal for this journey is for fitness and healthy eating to become a full lifestyle change.  I’ll be honest. This has not been easy. I started this fitness journey roughly around January…

Technically it was November but I was so busy that I didn’t feel like I was making any progress.In this post, I’m going to be explaining my goals, my motivations and my experiences. I hope that

this will help you start, continue or think about your own journey to a healthy lifestyle.

I would love to hear in the comments how you feel about your journey? Is yours similar or different compared to my own? 

 The Beginning

Between January and April, I went to the gym after work 5 times a week.  This was difficult because I would drive almost 2 hours a day to work,  to the gym and back home.

I was unsure if I should eat at a surplus to gain muscle, or to eat at a deficit to lose fat.  I eventually decided to eat more and gain muscle since I would end up losing fat as I go (Beginners luck).

My gym sessions are roughly 60 minutes long.  Two leg days, a chest/triceps day, and a back/biceps day.

I already eat relatively healthy foods because I have a severe allergy to both onion and garlic.  It is actually in virtually everything processed. Really, just read the label of a ketchup bottle.

I tend to cook at home and rarely eat out since restaurants tend to not be very accommodating. My problem has been with binge eating. I can go for days eating low calories, even too little calories.

Eventually, I’ll over eat, or over snack.  These snacks are usually quite healthy, but it’s  the quantity that kills.  I found that if I skipped breakfast and had too small of a lunch, I would eat more

calories than my daily allowance during supper.

Self Image

Progress has been slow and steady. I will admit, at times I have been incredibly discouraged.  It’s hard to see your progress when you focus on your flaws.  When you see yourself in the mirror

every single day, sometimes you don’t notice the changes.  I am glad that I took progress pictures throughout my experience.  The photo above was taken about 3-4 months after I started.  Yes, the

pose is deceiving.  This picture is evidence that many Instagramers manipulate their bodies and cameras to achieve a smaller waist and a larger butt.  I’m often bloated. I have bad days more than

good ones.  As I have many dietary restrictions, some of which I am still unsure about their cause. I need to force myself stay positive.

Goals

I’ve always been a fairly small person.  I am 5’4 and I am a size 3.  However, I think the common term now is “Fat skinny”.  My stomach is far from flat and my hips are significantly wider than the

rest of my body as those are the places where I carry the majority of my fat.  It’s June, and I measured myself for the first time since January.  I’m very proud of myself, I’ve lost a total of 7 inches

and gained another 4 inches in my thighs/arms.  I still have a ways to go.  My goal is to be strong and fit.  I’m hoping to lose roughly another 4-5% fat.

I hope that you’ve taken something from this post.  Good luck on your own journey!  I’ll be making another update post by the end of summer.

Easy Protein Ice Cream Shake

The Best Ice Cream Protein Shake Recipe

Getting enough protein is pretty hard when you’re trying to keep fats and carbs low. So, protein shakes are a wonderfully convenient way to increase protein intake.  Here is my favourite smoothie/ice cream recipe. Feel free to change it up, add different ingredients.

 

Protein Shakes
Save RecipeSave Recipe

Ingredients

  • 1 Cup Protein Powder
  • 1 Cup Frozen Fruit (Cherry, Blueberry, Pineapple, Strawberry...)
  • 1 Cup of Cold Water (Milk or Almond Milk...)
  • 2 tbs of Cocoa Powder
  • 1 tbs of Peanut butter
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http://www.elleadore.co/easy-protein-ice-cream-shake/

 

 

FitGirl : My Journey to Becoming Fit

 

Goals

  1. Gain Muscle = bulk.   (Gained 5lbs of muscle between Nov ’16 & Feb ’17)
  2. Get Lean = Cut (March & April 2017 mini cut.)
  3. Consistency = Workout 5-6 times a week. (Struggling because fatigue or social life, must improve)
  4. Body Confidence = View myself in a positive light (Improving, post about it later)
  5. Be more social = Yoga and Zumba classes (Trying)

 

Routine

Legs

Bicep/Back

Chest/Tricep/Shoulders

Abs

Glutes

I usually split each workout into these groups.  I tend to decide on a workout based on how that muscle group feels. (Has it been a while since I worked it? Does it feel weaker?) I’m currently on a mini cut so I have increased my cardio to 30 minutes each session with a couple cardio/ab sessions in between strength days. I’m currently cutting because I am going on a beach vacation in April.  This is a very small cut and a healthy one.  Just decreased my calorie intake slightly and increased my cardio.  Not doing anything fancy or crazy.

 

Accomplishments

I’ve gained about 5 lbs since I started working out.  I certainly lost some fat and gained muscle.  My stomach is “flat”. (I have a lot of dietary issues so bloating is a daily problem.) I am significantly stronger, I am lifting higher weights. My endurance has also drastically increased when it comes to cardio.

 

 

 

 

 

Fitness New Years Resolution: How To Make It Past January

Motivation

It’s a new year.  Time for things to change. Fitness is a common subject during the time of year.  People are hoping to lose a few pounds and build some muscle.  New Years Fitness goals have begun to be something of a joke.  Everyone starts going to the gym in January.  And then you never see them again.  When it comes to working out, it’s important to stay motivated.  Once the talk of new year goals end.  It’s easy to stop working out.

Going to the gym is not just a new activity. But it creates a new lifestyle.  It’s not always easy to stick with a schedule and a plan.  With that said, create a workout schedule that you will stick to. Choose the time of day that you prefer to workout. Morning or Evening.  Keep this consistent throughout the week.  All you need is one hour, three to four times a week.  I’m currently going to the gym six times a week right after work. Three days of strength training. Two days of cardio and one day of yoga.  The seventh day is my rest day. This helps me be consistent and accountable for my workouts.  I feel bad about skipping a workout, so I don’t.  

Tip: If you want to workout near meal times, make sure to bring snacks.  I never want to workout if I’m hungry.

 Tip: Keep a packed bag in your vehicle or at work to motivate you to go.  Set out your workout clothes in the morning.  If it’s a cute outfit that helps even more!  

If you have any friends who are also interested in going to the gym, it could be a great way to motivate you both to go to the gym.  Try to find someone who has similar goals and motivation as you.  It can be even more helpful when you can push each other to do better.  Just don’t compare yourselves to anyone. Not to each other, other gym members or friends.  We are all different.  We lose weight differently.  Be happy with your own accomplishments.

I love to use Pinterest as a source of motivation and workouts.  I pin a lot of pictures of how I want to look, quotes, and full workouts.  It reminds me of some great exercises that I can do to change things up at the gym.  I don’t get bored. Here’s my Fitness Pinterest Page.

Effort

We all know that looking like a supermodel a lot of time and effort. We all go to the gym to see results.  But, it’s important to realize that these accomplishments are not always visible early on.  If you are carrying a lot of extra weight; it will be much easier and quicker to see drastic results compared to those who are trying to lose that extra ten pounds.  Don’t get discouraged if the scale says something that you don’t like.  Remember, muscle weights more than fat. So, the scale might go up if you are building muscle. That’s a good thing.  I’m currently trying to build around 5 lbs of muscle.  Therefore I should be 5 lbs heavier than I am now. 

Keep focusing on your own goals.  Try to find someone who has similar goals and motivation as you.  It can be even more helpful when you can push each other to do better.  Just don’t compare yourselves to anyone. Not to each other, other gym members or friends.  We are all different.  We lose weight differently.  Be happy with your own accomplishments.

Time Commitments

All you need is one hour to two hours a day.  Three times a week.  If you watch any shows on Netflix during the week, you can workout.  You have the time.  If you don’t have the time or access to a gym, try a YouTube video workout.  There are tons of awesome workouts online.  They  are an awesome way to get a quick workout in when in a rush.

70/30 lazy fitness

Fitness is important.  However, when it comes to losing weight.  It’s 70% Diet and 30% Exercise.  If you are trying to lose weight you must focus primarily on your diet. You can exercise all you want, but the majority of body fat is loss through a calorie deficit. Talk to a dietitian to determine the proper food plan for you.

 

 

What’s in my Gym Bag: Gym Necessities

I’m currently working out six days a week.  Each session is about an hour to an hour and a half long.  I use a duffel bag that was provided to me by my gym.  You can use whichever bag that you want.  A bag with a separate pocket for dirty or wet clothes is super helpful when choosing a bag.  You can certainly use a bag that you already have at home.

  1. Workout outfit – usually all black and light material.  I don’t like to wear anything to thick.
  2. Extra workout outfit – in case I go twice in a row without emptying my bag
  3. Mixer Bottle
  4. BCAAs – Three “important” amino acids. Suggested for working out.  Who know’s if it really helps
  5. Pre Workout – Creatine – Energy in a bottle.  Mine doesn’t contain caffeine. I love to use it for cardio and leg days particularly.
  6. Headphones and Phone
  7. DS with Mario Kart and Pokemon blue – Play on the bike while warming up or cardio days. Helps make time go faster.
  8. Shower: towel, shampoo, conditioner and body wash
  9. Hair brush
  10. Deodorant
  11. Small Makeup bag – BB cream, hand lotion, eye brow pencil, lip balm
  12. Hair Brush
  13. Shoes and Socks – Bring extra socks and make sure to have nice fitting shoes.
  14. Hair Elastics

If you would like to know more about my fitness plan or motivation visit my fitness page.

 

fitness plan

A Journey to a Healthy Lifestyle: My fitness plan and How I stay motivated

My Fitness Story

I’ve always been an active person growing up.  It wasn’t until the last couple of years that I haven’t been working out daily.  I used to swim competitively. Yes, like Michael Phelps. I even have the lanky limbs.  So, I was a member of the varsity team for a number of years. I also played tennis, volleyball and soccer.  Therefore, I have a lot of experience with being active.

However, a year before entering university, I severely injured my elbow. I continued to train despite the pain.  I was supposed to get invasive surgery to repair it but the doctor refused to perform it because of the possible consequences.  And so, these last few years I’ve had to suffer through the injury.  It has improved slightly.  But I still cannot do a push up or lift anything over 20 odd pounds. It sucks!

Since I haven’t really been active in about a year.  I’ve found myself gaining some unnecessary weight and with less energy. So, I decided to join a GoodLife gym.

lazy fitness

My Fitness Plan

Currently, I am working out 5 days a week. I make sure to write down all of my gym sessions in my planner.  It helps me not only to stay organized but the fact that it’s written motivates me to go.  I am rotating between arms/back, abs, legs, and cardio days.  Each session is roughly one hour.  I begin each workout with 15 minutes of cardio (bike or treadmill).

Planners: At-A-Glance Amazon, Pink Planner Amazon.

 

Motivation

My goal is to gain lean muscle while losing some extra fat. I want to focus on my butt, arms and back.  My hope is to accomplish my goal by march break.  So, I hope to put in as much effort and time as necessary.  I am making lifestyle changes, not just changes in appearance.

I specified march break not because I want to be fit by that date.  But rather, my personal trainer and I believe that this time frame is realistic.

I’ll keep you all updated on my progress.  Keep on eye for future fitness, food and motivational posts. Don’t forget, subscribe to get access to free exclusive material.

Worksheets are available via subscription.   Join by signing up ! 🙂

 

elleadore

 

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