Day 10 – Operation Get Fit | Nutrition Tips

Today marks DAY 10 of Operation Get Fit for me.  Woot woot!  How are you guys doing on your 2014 FITNESS GOALS?? Have you reached any of your small goals yet?  I haven’t, BUT I am getting closer to achieving them.  Remember, EVERY success (big and small) should be celebrated!

• SMALL GOAL UPDATE: I was able to do 5 REAL pushups the other day. FIVE!  Hot dang!  I’m halfway there… I was pretty pumped.
• MEDIUM GOAL UPDATE: I also signed up for the Conoco Rodeo Run and rallied up a few mama RAWRs to do it with me.  Yay!  The most I’ve ran so far is 2.5 miles and it took me 30 minutes to complete.  Slow as molasses but we all have to start somewhere.

Have you faced any challenges so far?  If so, you’re not alone.  All I think about at night are potato chips and I’ll admit – I caved in one night last week.  The important thing to remember is not to feel discouraged if you’ve taken a step backwards.  EVERY day is an opportunity for a fresh start.

Here are a few pictures from my update.  Again, not the best quality but these are the best ones out of the bunch.  Taking selfies was a bit hard as you can see from the strange angles.  Ha!  I am already seeing some teeny tiny results in muscle definition in my arms and legs. The big change is how awesome I have been feeling – more energy, better endurance, and just feeling stronger overall.  WOOWHOO!

Be patient with yourself.  Be consistent.  NEVER GIVE UP!  Always keep these numbers in mind: 4, 8, and 12.

I have to credit a BIG chunk of my results and energy spike to clean eating these past 10 days.  Like they say, you are what you eat.  Here’s some food for thought:

Do you know that 80% of your results will come from your food choices alone!  The other 20% is putting in work at the gym. Mind blowing, huh? So, working out is actually the easy part…it’s the food choices you make that matter.

Are you eating stuff you can’t pronounce? If so, you probably shouldn’t eat it.  The fewer the ingredients, the closer to organic and natural it is. And make sure to investigate things that are labelled “natural” because sometimes they aren’t as clean as they market themselves to be.

How often are you eating?  Ideally, it should be 5-6 small meals throughout the day.  I can’t stress this enough.  You have to fuel your body every few hours to get your metabolism churning.  Otherwise, your body will store body fat.  Basically, you should feel like you are snacking all day long.  I eat 5-6 meals a day (3 meals and 2-3 snacks). I try to eat my carbs in the morning and few (or none) after 7pm.

Are you drinking enough water?  Divide your body weight in half and that will tell you how many ounces you should be drinking per day (at a minimum). Drink it up!

Are you eating well-balance meals and a variety of foods?  Monotony is so boring and can easily cause you to fall off your workout routine so mix it up!  Here are some examples of foods to eat and how much to take in each day.  Have fun with it!  And, don’t be afraid of fats…there are plenty of good fats out there for us. Same goes for carbs…eat complex carbs to fuel your body.

Have you had your post workout snack?  I think this is important.  After a workout, your body has been depleted and needs to be refueled – both with fluids and food – in order for your muscles to grow.  I ALWAYS have a post-workout snack within 30 minutes of my routine.  Have you seen my turkey meatballs? I’ll eat 1-2 of these with a piece of whole grain wheat bread. Each meatball has around 10-12g of protein.  As for the carbs, it helps slow down the protein breakdown.

Lastly, do you have a sweet tooth like me?  If so, then I have to share this great chart with you.  These are healthier substitutes if you are planning on baking desserts. THIS SAVED MY LIFE! 🙂  I have tried everything except for the chia seeds and avocados…but I bet they are great.  You can thank me later 🙂

I hope these tips helped you. Keep going RAWRs!  You guys are doing AMAZING and you’ll start seeing results in no time. So proud of ya’ll! (I want to see progress pics – you can send them HERE).

xoxo,
Linh