A little late, but better than never...

As most of you know I did a personal 30 Day Shred Challenge to lean out.  I do not yet have my results of the inches/body fat lost, but I can say that weight was NOT what I was going for.  I knew that I had been at 167lbs for quite some time now and did not want to feel discouraged after the 30 days were up.  Although I may have made a big impact on the body fat lost as well as inches, I am proud to say I went from 167lbs to 162.5!!!

Cinco de Mayo is one of my favorite holidays besides Halloween (let's face it, I absolutely LOVE Mexican food!) so I was a little worried about what impact that would make on my results.  Because I was able to stay on track with my Herbalife nutrition program, I ate what I wanted which included:  carne asada taco on a flour tortilla, 2 kabobs, Spanish rice, TWO cupcakes and a few beers with some Sangria.  Boy, I was going on a splurge and I felt so guilty in my mind but I was enjoying it.  Monday I went to the gym and got on that scale and to my surprise I was still at 162!!

Staying on track is the BIGGEST thing!  You can have that cheat meal once in a while and there is nothing wrong with that, if you don't enjoy something good from time to time you will go too far when you do splurge, then you start feeling guilty and that guilt will only make it worse to bring you back where you started from the beginning.  Staying on track with fitness is a MUST, no matter if you were good that day or good all week!  Working out at least 3 times a week is where you should be at.  I never used to work out when I played roller derby, but now I find when I skate on the track I may be a little sore at first but I skate harder and faster now!

Don't let injuries get in your way either!  If you find the right trainer or the right routine, you can work around it!  I have a bad knee and a really bad shoulder.  I still push it from time to time but I do not let it get in the way of my work outs!  NO EXCUSES!!

I want to be here for you, I want to help you to be on track and lose that weight.  I want to make you feel as good as I feel!  Please let me know if there is anything I can do for you.  Even a simple FREE consultation will even help give you an idea of where you need to be or the steps you need to take to get started.  Email me at burmastersonnie@gmail.com to get you started!  SUMMER IS COMING!  Get that bikini bod NOW!

PROTEIN!

You NEED protein in every meal you eat!  It helps to fight off that bad body fat and it breaks down into amino acids.  Those amino acids are important for building muscle and blood.  Also, protein will help with injuries..  when your body sustains an injury, such as a cut, protein helps with tissue repair.  Along with carbohydrates, protein provides energy for the body which helps keep us from becoming fatigued. Another one of the benefits of protein is helping the body fight off illness and disease and keeping the immune system functioning properly.

The Right Combination

Some people think they cannot eat healthy and make it taste good, here is an article I found to be helpful to me for combining nutritional foods the right way but still have some taste... this is more or less me blending my own twist with the article.

It's not always about the taste, sorry but if you want to eat a real meal for your digestive health and well being, you have to make the right type of combination to make food the healthy meal more enjoyable.  Matching the right foods is important for nutritional health.

Some nutrients don't do their work very well unless supplemented by other vitamins and minerals.  Like nonheme iron, which is an essential mineral found in dark leafy green and other plants, isn't easily absorbed in the body.  Vitamin C, found in citrus, other fruits, bell peppers and more, help raise the acidity of intestines, which allows this specific type of iron to be absorbed more easily.  Spinach salad and bell peppers creates a nutritional winner and tastes great with the right dressing!

Some combinations to try:

Whole Grains & Yogurt
Most yogurts contain probiotics, meaning healthy bacteria that are excellent for the gut.  Whole grains help feed these bacteria.  Try yogurt with granola or oats.  (Cinnamon has many benefits like lowering cholesterol, regulates blood sugar, cancer prevention and brain health.  Just make sure to buy true cinnamon, not cassia which is sold as cinnamon in stores)

Oatmeal & Orange Juice
The Antioxidants Research Lab at the U.S. Department of Agriculture says combining these two things helps keep arteries clean and prevents heart attacks with two times the efficacy when eaten together, compared with eating them alone.  Components of the two help stabilize LDL cholesterol.

Whole Wheat & Peanut Butter
Whole wheat is excellent for one's health, but it doesn't contain all the amino acids needed to make a complete chain which is important for muscle.  Peanut butter has some of the amino acids that wheat doesn't.  (This is good for an after workout meal, but if you are going for a lean out when already down to the size you want to be and know you have the lean muscle already, try to use peanut butter on celery instead)

Vitamins & Fat
There are two types of vitamins: fat-soluble and water-soluble.  Fat-soluble vitamins, which include A, D & E are best activated and absorbed when eaten with fat.  Eat some bacon with your breakfast fruit, which is no problem for most of us, and eat some vegetables with olive oil.

Tomatoes & Avocadoes
Tomatoes are abundant with lycopene, which is an antioxidant known as a carotenoid.  It may reduce the risk of cancer and cardiovascular disease.  Fats supplement the production of carotenoids meaning that an avocado's healthy fat combined with tomato is a winning team!

“It may be normal, darling; but I'd rather be natural.”
― Truman Capote, Breakfast at Tiffany's

Quinoa Salad Bowl

Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil.

Calories: 444 calories
Fat: 12 g (1 g saturated)
Carbs: 68 g carbs
Fiber: 12 g
Protein: 18 g

Quinoa is loaded with protein and very fun to make with broccoli or cauliflower.  It is however still loaded with carbs.

Pain is temporary, quitting lasts forever...

"Pain is temporary, quitting lasts forever.."

This is my mantra when the workouts get tough and I feel I cannot finish the round.  The pain is what makes us stronger, it's what makes it hard to complete the transformation but it doesn't mean you should stop.  You need to keep going in order to become stronger.  The workout never gets any easier, and it never should.  If it does get easier, you are not doing it right!!  If you workout in the gym and you do not feel sore EVERY time you need to get a trainer or do something different.  During your workouts you should be sweating and aching!  That is a sign you are building muscle!

Sweating is good!  It means you are burning those calories and your hard work will be paying off!  Do not quit when it gets tough, keep pushing! 

As all my friends and family know I go to SurbaFit 5 days a week and it is NOT easy!  Saturday I was not able to make it to the class, so I did level 2 of the Six Week Six Pack by Jillian Michaels.  I have not done that workout in what seems like in forever and you would think it would be easy since I do extreme workouts all week!  Wrong!!  It was almost just as hard as when I got to level 2!  Try something new once in a while, and if you are looking to start somewhere.. join a class, bootcamp or even go to the store and purchase Jillian Michaels workouts!  Something different I will be doing next week is going to a yoga class.  Changing it up can be fun for a day!  Do NOT be afraid to get out there and do something!

Here is a calendar that you can join in doing now, simple exercises that you can do at home, even if you are a busy mommy!  NO EXCUSES!

Now get out there and work it!!

Results come in time, live the journey!

I hear people all the time talking about how they are doing diets and not seeing results, or they started working out more harder than before but still not showing results.  People, results take time and hard work!  I did a 30 day shred from Jillian Michaels and it was not until the 3rd week I started to show ANY results!  I started to plateau after doing the Six Week Six Pack and knew I had to step up my game.  I joined SurbaFit in October and just starting seeing more results before my surgery in January!  I knew it would be a huge set back to take a month off, but I had no other choice.. the surgery had to be done and the recovery had to be done. 

As many know when you are healing your body craves food, and well I did not make the best choices.  The first week I ate whatever I wanted.. and in that one week I gained it all back!! 

By the second week I started eating healthy again.  The third week I drank nothing but water all day long during and between my meals and started doing light crunches while laying on the couch.  (Sidenote- drinking as much water as possible is the best way to lighten your weight!  You should take your body weight and divide it by 2.  That is how much water you should be drinking!  Doesn't matter if you have to go pee all the time, it's the best for you!)  The fourth week I was going on mile walks during my lunches and continued drinking water and eating right.  Then I was back at SurbaFit and workin' it! 

Trust me, getting back into the work out was not easy but with determination anything is possible!  After watching my ma go through breast cancer I knew that I was very lucky to have caught the precancerous cells early, I knew I had to take care of it immediately, and I knew I was strong.  Going through all this out here without family nearby was tough, but it made me stronger and made me realize that I too am a survivor.  We are ALL survivors, it just depends on the fight you put up in life.  Keep fighting every day to reach those goals!  If you keep at it, you will see those results and they will help push you farther than you ever thought you would go!!

Another water fact:  Drinking cold water will help keep you hydrated, drinking warm water will help keep you full longer.  Sometimes your body thinks it is hungry but you've just eaten.  All you have to do is drink some room temperature water and it will help curb that appetite..  so will the snack defense from Herbalife but that is another story.

Healthy Meal Recipe Idea

Lemon Baked Chicken

Spaghetti Squash

Steamed Veggies (broccoli, cauliflower and carrots)

Lemon Baked Chicken (100 calories, 18g protein):

Preheat oven to 375

 

Clean boneless skinless chicken, massage a little bit of olive oil over the chicken and squeeze lemon to season.  (You can add your own seasonings like Italian seasoning, basil, fresh garlic etc.  Try to stay away from salt)

Baked on a cooking sheet for about 20 minutes or until the center is no longer pink.

Spaghetti Squash (42 calories):

Cut the spaghetti squash lengthwise (you can remove the stem first, but don't cut through the ends.)  Scrape out the seeds and fibers using a large spoon. Again, be careful not to break through the ends.  Take one of the halves and put it cut-side-up in a close-fitting microwave dish (such as an oval casserole.) You want it to be as stable and as level as possible. If it isn't, cut a very thin strip of skin from the bottom. Pour 1/2 cup water into the hollow of the squash itself (not into the dish), then place the other half on top cut-side-down.  Carefully place it in the microwave and cook on full power. A small squash (under 1 1/2 lbs) will take about 10 minutes to cook.  To test for doneness, just squeeze the top half gently (wear an oven mitt for this!) If it's flexible, it's likely to be done. Carefully remove the top half to see if the flesh has turned a rich, semi-translucent yellow (as opposed to opaque yellow-white).  Drain any remaining water (there may not be any) and pull out the strands with a fork.  Add cilantro for taste if you would like.  (my favorite thing to add!)

Steamed Veggies (30 calories):

I like to steam organic raw veggies, but you can use the frozen veggies if you would like.  

For organic raw veggies: Boil a big pot of water, one you would use for spaghetti.  Skin carrots and chop into thin slices.  Break cauliflower and broccoli into desired pieces and place into colander.  Season to taste, again try to stay away from salt.  Cover and place the veggies in colander over the boiling pot of water for about 15-20 minutes (until you can stick the fork through the carrots).  

BAM, you have your healthy meal under 200 calories (172 approximately) with plenty of protein and carbs!  You do not need to eat rice to get the carbs.  I learned lately that the abs are made in the kitchen, not the gym.  You need to eat a lean meal to lose that fat you are fighting to leave behind!        

 

Carpe Diem

A few people have mentioned that I should start a blog of my journey of successful to being fit.  So... I thought why the hell not?!  This is basically going to be my story of workouts, motivational posts, recipes, workouts and anything in between.

I was always into sports growing up playing softball and roller skating almost every other night in junior high which I was thankful for in the long run because I have an athletic side I didn't know about and it kept me out of getting into trouble.  When I got into high school I was only eating junk and drinking soda.  I would get to school and go to the vending machine to get a Coke and a Snickers bar or something along those lines.  It was my breakfast, and sugar to keep awake in class.  At break I would buy a pack of cookies and another Coke.  Lunch was normally either a bean burrito they served at school from Taco Bell or a Traveling Taco (bag of Fritos Corn Chips covered with cheese, sour cream, chili and onions).  Not the healthiest meals of my life.  After high school I dropped soda which immediately brought me down probably about 10 pounds. 

Being an adult I didn't make it any easier on myself to eat better.  I would hit the fast food joints almost 2 meals a day, sometimes I would even eat 5 full meals everyday!  The only real sport I played as an adult was roller derby and one night of softball for 6 weeks with the company I worked with.  Even though roller derby is a great sport that works your entire body, eating unhealthy and not working out on top of the sport is what kept me from getting into the shape I wanted.  I did not take the right path to step up my game to be the best and therefore I was discouraged in my personal game.  I loved every minute of the sport and the experience, but things got into the way... because I let them. 

After I stopped playing roller derby I went on to binge drinking.  I went out every single night and drank.  I was not happy with myself.  I was not happy with my life.  It did not dawn on me that I was a ball of stress and depression until my last year in California.  My move to Utah was sparked by the first man I fell in love with and the drive to go onto my own adventure.  I did not think about the long run, I did this for myself but it helped knowing a few people out in Salt Lake City. 

My brother and mom drove me up here to live, it was really hard to say goodbye but I was so happy to be in a new place near the mountains and have the opportunity to grow on my own and meet new people.  I moved in with my companions sister who was just going through a divorce and moving on her own as well, we looked at it as helping each other and starting our own adventure.  I helped watch her kids for the time being, until she could get on her feet enough to save up money for a babysitter, she worked nights so it seemed fitting for me to do it for a while.  Watching kids was hard, because you fix their dinners while snacking and when they don't finish it you don't want it to go to waste so you eat it.  At this point I was not being active and just eating all the time.  Around mid September my roommate and companion's mom had passed, it was a really hard time for all of us.  My companion decided to part ways and I was not getting along with his sister.  I got so depressed I sat around and went back to drinking and eating all the time.  I had gotten to my biggest weight at this point, I believe I was about 190.  We didn't have a scale but I knew I was not even fitting in my big clothes, it was getting out of control!  I started getting back into my shakes and running in the mornings, but it was too hard to do working so early and watching the kids at night.  It got to where I couldn't do it anymore, I was not able to go out with the little amount of friends I had out here because I had to watch the kids.  I put my foot down and moved out. 

Being in that house and not getting out really did a number on me.  I was secluded in the house and not able to get out and meet more people.  If any one knows me they know I love to get out and be social.  I love talking to people!  Finally I was able to break free of the jail I was in and start moving on from that man I fell in love with.  I moved in with a girl from San Diego and started doing Jillian Michaels 30 Day Shred and went to the gym in our complex to run after.  I did this every day and worked at a bar as a server, I started shedding the weight!  The weight was falling off like crazy.  I was able to fit in some jeans that I could not even put passed my thighs before!  The feeling was amazing!  I also had a boyfriend to keep me company on those workouts for a bit which is the best motivation, having company at a normal gym.

After doing the 30 Day Shred, I moved onto the Six Week Six Pack.  That is when I started leaning down a bit more and was able to wear a bikini for the first time in about 10 years without feeling uncomfortable.  After my week long trip to the beach last May, I went back home and moved into a condo with two guys, whom I still live with.  I started falling back into my old routine of going out to drink (working at a bar doesn't help) and eating fast food.  Obviously I put the weight I worked so hard to lose back on in a matter of a couple of weeks.  Running at the bar was wearing me down.  Finally I got a day time job at the company I work for now, TruHearing.  We specialize in helping providers that see the patients that we refer for discounts on hearing aids.  This is a desk job, that is in the same parking lot as a McDonalds and a gas station!!  Not good in my eyes. 

Around the same time I met someone who has an Herbalife distributor.  I learned of her name, but never met her before.  When I reached out to my health coach, the wonderful Krissy Krash who I skated with for a short time in LA Derby Dolls, she mentioned maybe starting a fit club out here with this other distributor.  I reached out to her, her name is Kitty Roll-her, and went to her house to meet her and the hubby.  We clicked right away and started talking about doing this fit club.  Now, we still have not started this fit club, but we do workout and skate together (before she was injured.)  Kitty told me about a workout class she was going to and told me to check it out.  Well, I jumped right on it and starting going to SurbaFit.  Surba Tucker is the trainer and I instantly felt comfortable, although there was a class full of people who had been going to him for years.  I had gone a couple of times until I met some people, again I just talk to people so it's not hard for me to meet others.  I have been going every week since October when I started (minus the month I had surgery). 

This class helps me feel good about myself by working hard at bench pressing, swinging kettle bells, slamming the ropes, burpies, plyometrics, slamming a hammer on a tire, etc.  The class is filled with amazing people and I could not be happier.  I have been on my Herbalife nutrition program for years, but this time I am sticking to it.  The program is filled with nutrition shakes that actually taste amazing in MANY flavors, protein powder/drink mix, supplements like multivitamins and cell activators that help you to speed up your metabolism and clean your body of all the toxins from crap you have eaten, snacks, beverages and more.  I used to feel so drained, stomach problems every day and weighed down.  Now a days I am feeling light and energetic and ready for the day!

I would like to challenge my friends to get out of your comfort zone and do something incredibly active or healthy for yourself!!!  Follow me and see my success.  Maybe I can help you to get fit and healthy as well!  This is what I want to do with my profession, become a successful health and wellness coach for anyone who wants to be healthy and be a fitness trainer.  I am working on being a trainer once I reach my own personal goal, but I am trying to get a start on the health coaching.  If you want me to help you and you feel inspired enough to start your own journey to being fit, email me at burmastersonnie@gmail.com.  You deserve this because you ARE good enough and I believe in you!!!

Here is a recipe that my trainer shared with us and I am passing along.. look for more posts and recipes as well as workouts and other things here...

True Foods Kale Salad

Tuscan Kale Salad
4-6 cups kale, loosely packed, sliced leaves of Italian black (Lacinato, “dinosaur,” cavolo nero) midribs removed
Juice of 1 lemon
3-4 tablespoons extra-virgin olive oil
2 cloves garlic, mashed
salt and pepper, to taste
hot red pepper flakes, to taste
2/3 cup grated Pecorino Toscano cheese (Rosselino variety if you can find it) or other flavorful grating cheese such as Asiago or Parmesan
1/2 cup freshly made bread crumbs from lightly toasted bread

Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes. Pour over kale in serving bowl and toss well. Add 2/3 of the cheese and toss again. Let kale sit for at least 5 minutes. Add bread crumbs, toss again, and top with remaining cheese.

Food as Medicine:
Kale is among the most nutrient-dense commonly eaten vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of DV for vitamin A, and 88 percent for vitamin C.