Fit: My plan

Fit: Gotta have a goal and you gotta have a plan

In the next 6 weeks I’m going to get to 19% body fat. How will I achieve this amazing feat you ask? SHEAR WILLPOWER and DETERMINATION…ha ha ha LMAO… not so much. I’ll do it with a plan. And my plan is not that complicated, I’ll share it with you then break down why it’s going to work.

1) Eat mostly Paleo, 80% of the time (lean meats/seafood, veggies, nuts, some fruit, healthy fats, limited dairy, 4 glasses of red/week)

2) Plan for the other 20% (aka have something to look forward to)

3) Drink tea

4) Move with intention 4 times a week (crossfit session, 15-30 minute bodyweight metabolic conditioning, 2-3 mile jog, etc)

So, that’s my plan.

FIRST, let me say that my way of being, my lifestyle, has evolved over the years. Just the other day I was joking with T about how I use to eat buttered pop-tarts, That’s right I put butter on pop-tarts and called it breakfast. In addition to buttered pop-tarts I’ve tried many different workouts, diets, trends etc, kept what worked and dropped what didn’t. I’m a work in progress, constantly evolving. Based on where I’m at now, here’s why this plan will work for the next 6-10 weeks.

1) The food plan is pretty straight forward, no measuring (though I’ll be using proper portion sizes and am now able to actually feel when I’m full), no counting calories, no real limitations when eating out and there is room for fun

2) ROOM FOR “FUN”. It’s no secret I like to drink, eat cake, nachos and of course go to brunch (which involves pancakes, syrup AND powdered sugar oh yeah AND mimosas maybe a nice Bellini or 3). And really how fun can life be if you feel like you can’t do the things you want? I’ve worked long and hard to not have to deny myself…so I don’t. I just keep things in perspective and indulge in moderation (otherwise I don’t get the other things I want….being fit and feeling great). So I use the 20% for whatever strikes my fancy but will plan for it most of the time. Brunch on Sunday, a night out on Thursday… have things to look forward to helps me to stay on track and also feel in control. HOWEVER about 5% of that 20 is for spontaneity (um yeah I plan for spontaneity) a sudden invitation to pizza and pool or so that a crazy craving doesn’t have to go unanswered.

3) Drink tea. Ok so it’s good for several reasons, antioxidants, increasing water intake, upping metabolism (the green kind). BUT FOR ME, it’s a great replacement for wine. WHAT YOU SAY? YES, I SAY. Just like there are many varieties of wine to try, there are many varieties of tea. There is some ceremony around tea, just like wine…so I’m going to replace some of my home-based wine sipping with tea drinking. Also, I’ll be drinking my sparkling water and smoothies out of a wine glass (everything taste better out of stem ware)

4) Moving with intention. My body was made to move… and most likely yours was to. Once we get it moving, inertia kicks in, not literally, but you do want to keep moving and feel better when you move. So get started… and it doesn’t have to be “at the gym”. Yes I’m a trainer and yes the gym is where I got my start but it’s not the only option. I love the NFL Play60 promotion. As adults we can “play” to. Dance, bowl, run, skip, walk…whatever just get into motion and make an effort to sweat for at least 30 minutes a day. Personally I crossfit a few days a week, use a TRX at home, and try to work in a jog with T here and there (of course dancing and bowling as often as possible).

What’s your plan?

Fit: Cut A B*TCH

That's right?!?!? It's on and not with just 1 but 2, Nancy, Kelly I'm coming for ya. I got my earrings off and my Vaseline on. Before y'all go running to call 911 or worse, try to calm me down let me explain.
The majority of crossfit workouts have people names. Mainly girl names. Since starting my women's crossfit program. We've worked a whole lot on mechanics and Olympic lifts and completed two mini girl workouts which look something like this

workout 1 (mini nancy)
200m run
10 box jumps (20 inch box)
10 wall throws (with a medicine ball

Did the above 3 rounds, for time.

So, It took less than 10 minutes but I was huffing and puffing at the end, lungs about to explode. I loved it! Now, am more determined than ever to get faster and stronger (shorter time, higher box, heavier ball). So I'm just sayin watch out Nancy cuz I got you on my list.

How am I gonna get there, slow and steady, working cross fit 3 days a week, yoga 1 and a jog or two on the weekends. It's amazing how much more energized and focus I feel when I workout. So on the days when I don't quite feel like rolling out of bed I try to keep that in mind.

AND, when that doesn't work I imagine 80's training scenes, a little Lion Heart or Blood Sport anyone? OR get the Eye of the Tiger going in your head and it's too hard to resist the need to get up and go.