The woes of life on the road can be tough when trying to eat healthy. Not gonna lie...The first night I was in California, one of my best girlfriends had a Mardi Gras party and that was centered around a ton of Cajun food (I am also still wondering how I, the Canadian, was put in charge of frying up the Boudin Balls) and a lot of alcohol was served (I only had 4 shots of Patron, 3 shots of Fireball, and three Jell-O shots...I promise I will never drink like that again...ugh).
Over the course of the week, I ate at Red Robin twice (clucks and onion rings), ate at my favorite steakhouse twice (salad, nachos, ribeye, green beans, and one night...skillet apple pie with the most delicious butter bourbon sauce...GASP!, and I ate at my favorite hole in the wall Mexican joint because they have the best carne asada quesadillas on earth. Now, I can't eat much in one sitting but still...it's safe to say, I indulged at least once a day.
I did have my favorite protein shake at least twice a day at snack time, I had oatmeal for breakfast, and I worked out four of the six nights I was there.
As soon as I got home, I changed my clothes, fed my animals, and made my way to the gym (aka, my happy place).
The next morning, after my morning workout, I stepped on the scale to see if I had done any damage to the number while in California. Even after indulging in my favorite restaurants, I was shocked to see I had lost FIVE pounds.
As I mentioned in my previous post, I needed a break from work so I took this week off to focus on myself, my mind, and to make peace in my heart.
The only time I checked my work email or thought about work was to simply delete the junk mail.
OK, I lied. I had to shoot a video Monday morning and I may have replied to a few quick questions from my Inbox BUT I did not read or do anything that required me to put much effort into thinking about work.
I spent my days going to the gym, shopping (groceries for the most part), writing, taking long hot baths, and listening to music versus plopping down on the couch and watching television.
I've been doing two-a-days at the gym all week. Each day, by the end of my second workout, I rowed 26,000 meters (today, I only did 25,000...slacker) and climbed between 300-400 flights of stairs.
These two-a-days have been paying off because I have lost another five pounds since Monday.
That is a total of 10 pounds in two weeks and a grand total of 45 pounds since October.
Every morning, at the same time, I weigh in to check my progress. In case you are wondering, I do not get frustrated with myself (or my scale for that matter) if the number is the same as it was the day before, or even the day before that. I know I am putting in the effort. If it stays the same for more than two weeks, then I look at my diet and workout regimen and adjust accordingly.
Because of my success, I get approached several times a week at the gym by various members telling me how inspiring and motivating I am to them and then they proceed to ask questions. Of which I am both humbled and honored.
Usually, the first question is...How do you do it?
After joking that it is "one bloody step at a time on the darn StairMaster", my response is always, patience, persistence, and accountability.
You HAVE to call bullshit on yourself and hold yourself accountable for what you eat and the persistence you put into your workouts. You can't expect a great loss if you don't put in a great effort.
You also have to be patient. If you are trying to lose the 50 pounds you gained over a year...it will not come off overnight. It takes four weeks for you to see a difference in your own body, eight weeks for your friends, and twelve weeks for everyone else. It takes time people. I know most people are searching for that instant gratification and you want the validation from others. It is going to take at least THREE months before they will notice.
Have patience, hold yourself accountable, and be persistent. That's the key to success.
The second question I usually get asked is...Do you eat? (not, "What do you eat?", but "DO YOU EAT??)
Ummm...helllloooo...I freakin' LOVE food. Yes, I eat. I just follow a strict diet when I am at home. I don't eat out often when I am not traveling because I like to know what I am putting in my body.
Examples of what I eat are:
Breakfast
I always start my morning with a protein shake that has no less than 50 grams of protein (my new favorite protein is ProtiZyme by Metabolic) and for whatever reason I also eat a spoonful of fresh ground, all natural peanut butter. Then I choose one of the following:
- Steel Cut Oatmeal with a little milk, brown sugar, and cinnamon. I usually eat 3/4 cup to 1 cup.
- Two eggs (scrambled) or egg beaters with a little bit of shredded cheese.
- Hard boiled egg.
- 1 cup plain greek yogurt (my favorite is Fage) with a tablespoon of honey or agave.
- Shredded chicken with a little shredded cheese (heated until warm and gooey) with a tablespoon of sour cream and a tablespoon or two of Pico de Gallo or a good chucky salsa.
- Grilled chicken breast (spiced) with a spring mix salad (light on the dressing). I love to change up the flavor of my chicken with different spices (Fajita, Spicy Aloha, Greek, Garlic & Peppercorn, etc.).
Dinner
- Spaghetti sauce with ground beef (hold the pasta for the most part)
- Grilled salmon (my FAV) with smoked basmati rice
- Grilled beef and veggie skewers with Chimichurri
- Grilled skirt steak over a bed of spring mix
- Grilled jumbo shrimp
I eat snacks twice a day (two hours after breakfast and two hours after lunch) and it's usually always one of the following:
- Protein shake (no less than 50 grams of protein)
- Mini Babybel Light cheese
- Orange
- Apple
- Banana
- Quest Protein Bar (my Fav is Chocolate Chip Cookie Dough)
NOTE: Complex carbs are the delivery vehicle for protein so don't skip out on them.
Other Notes
I was eating WAY too much fruit and had to cut that down. Natural or not, there is so much sugar in fruit.
I also drink TONS of water. At a minimum you should be drinking half your body weight in ounces, every day (if you are working out or working in the heat, you need to add at least 16 more ounces to that).
My daily protein intake is 1 gram of protein per pound of my target weight.
Do I eat junk food? Occasionally. I LOVE popcorn and I LOVE hot chocolate. I am a sucker for both. If you ever need to apologize to me for anything, bring hot chocolate or popcorn and I'll instantly forgive you.
The third most popular question asked is...how can you row for so long? HA! I row for at least an hour a day. Lately, it's been one hour and five minutes. This week it was that times two since I have been doing two-a-days.
I cannot explain how I can row for so long but I will tell you that it took me a few weeks to build up my endurance. I just put on some good music and get into a zone. The first and last 2,000 meters are always the longest.
Again, I had to have patience with myself and my body to get to where I am at today.
I cannot wait to see where I am at six months from now.
I got this!
P.S. - I have said this before and I'll keep saying it until the end of time but I absolutely LOVE my Anytime Fitness gym. The members are so welcoming and awesome. Each and every day is the same as the first for me. I am magnetically drawn in through the doors and I leave so much happier.
Tonight, I was caught on camera rowing again.
Dawn Wagner (aka "The Row Master") putting a session in with Kanda Sanders. Awesome job ladies - you rock!!!
Posted by Anytime Fitness - Katy, TX on Thursday, February 18, 2016
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