Decide. Act. Outlook change. Fit Life
On a weekly basis I update my meal and exercise plan google sheets so you can see real time what I eat, drink, and how I move. You can download the templates and customize them for your own meals and workouts. And I have a rolling update of my fast and simple recipes HERE. This week, I feature my Salad Cream and Banana Bread Bowl Recipes.
If your wedding is coming up, or if you just got engaged and want to look amazing on your wedding day, you are in the right place. I have been through the trenches of training and adjusting diet for the big day. Especially losing the weight you inevitably gain when you fall in love. Why is that? Decadent dinners, wine, ordering pizza with your boo while Netflixing. And then the rude awakening – a looming wedding and all the baggage it comes with.
On a weekly basis I update my meal and exercise plan google sheets so you can see real time what I eat, drink, and how I move. You can download the templates and customize them for your own meals and workouts. And I have a rolling update of my fast and simple recipes HERE. This week, I feature the Ezekiel BLT and my Zoodle recipes. Note that I also endorse intermittent fasting, including the 5:2 method, which I describe here. I overnight fast on a case-by-case basis, meaning I usually eat my first meal at 11-1130am. What drives this approach…
The nutrition industry has definitely evolved. You can find protein bars in all different flavors – cinnamon bun, chocolate chip cookie dough, red velvet cake, chocolate brownie. There are even protein COOKIES and protein BROWNIES and there is even high protein ice cream you can buy. Go to any GNC and you will even see protein chips, popcorn, and the entire assortment of any flavor of protein bar. Plus, you can have protein powders in cool flavors like vanilla ice cream and strawberry cheesecake. What is not to love? A LOT.
As part of this series, in the interest of full transparency AND possibly giving you some great ideas, I will provide a tracker of all my meals and workouts for the week. Each week, a new exercise and meal plan will be published. I keep a repository of recipes HERE. DAOFitlife Meal Plan -Week 1 This plan will change week after week. As a static constant, it will embody principles from the following articles: The DAO approach to food , eating, and meal planning – keeping it simple, variety cycling, and keeping ready to go meals and snacks on hand; The 80//20…
The “new normal”. Our worlds, once so big, have gotten very small. It’s almost the one year anniversary – the worst.anniversary.ever. Gyms and workout studios are closed (or closed, reopened, closed and kind of reopened). Peloton sales have gone UP. App sales have gone through the roof – the fitness industry, besides the toilet paper industry, is a real winner in these “uncertain times”. There also have been winners and losers in the fitness sphere on the consumer side. I hear binary feedback from my audience – either they got in the best shape of their lives, or suffered from…
It’s not what you are eating, it’s what’s eating you! UPDATED WITH MORE JOURNAL OPTIONS. I don’t have a Ph.D. in psychology, but I do have a Ph.D. in stress eating. And I know enough to know, a demanding and crazy job is certainly a contributing factor to ignite that reach for comfort food. So hear me out.
Condiments may not seem like a big deal, but think of it like debt. It’s not usually the principal (the meal) that drives people deep in debt. It’s the late fees (and the late fees on the late fees) and the interest (and the interest on the interest). Those represent the condiments that could put you well over your caloric budget, especially since they usually come out of bottles we squeeze and turn upside down with abandon.
You guys, it is REALLY tricky writing a fitness blog during a pandemic, especially while there is a vaccine being circulated. Should I even bother to write a post about traveling, especially for work. The eternal optimist in me says, absolutely. We will fly again, both for business and for pleasure, sooner rather than later.
The Whole30 is a popular diet to start in the first quarter of the year, so you may be thinking of doing it right NOW. It is a reset, a new chance, a way to “cleanse” the system and purify your approach to food. The question is, is the Whole30 a “challenge” or a “fad” diet? Let’s break down the basics.
The Paleo diet is the “sexy diet.” Definitely would be Samantha, if it were a Sex and the City character. The Paleo diet evokes images of ravenously devouring meat – sexy, right? I have been to Paleo-land and will definitely visit again. Here is what you need to know.
Unless you have been living under a rock, you have heard of the “Keto” (short for ketogenic) diet. Just what is it, and does it work? What are the upsides, and the downsides? And where can you find all the resources in one place? HERE, in this executive summary. I will update this post as I come across more material, so definitely come back to it. What’s the skinny? This article will tell you what you need to know before deciding to try the “Keto” diet. After an overview and how it works, you will get guidance on the difficulty…
We all associate salads with diet food or a boring meal. It doesn’t have to be that way. With the right ingredients, your salad will go from boring to badass. But you do have to watch out – attempts to make salads less boring can detonate unintended calorie bombs.
You know how it is. You are just coming back from a long trip, ending an insanely hard day, out of groceries, or just not. in. the. mood. All you want to do is flop on the couch and Netflix with your boo (chill optional).
Whether you are on the road, out shopping, or at CVS, I will give you guidance for situations where you have to just grab a bite or a snack on the road (for travel, please see my post here). You will be able to apply the “Little Black Dress” Method to have your go-to choice for each spot.
You can still kill it at work and eat healthy throughout the day. Food will give you energy and calmness to deal with all the stress. All you need is a framework designed for #busyAF #fitprofessional women.
The 80/20 principle is often used in a business context, to dictate that the most results can come from a minority of inputs. It’s not just for business – it is a principle that we an apply to many areas of life, including an activity we dedicate an average of 10 percent of our annual income towards: eating.
In the DAO, the action follows from the Decision. The decision is not to “diet.” The decision is to embrace a principled, sustainable approach to food.
Let’s begin by addressing the elephant in the room. “Diet.” Google the word “weight loss diet” and you will see no less than 1.38 billion hits. Just so I am transparent, my diets outnumber my past relationships. And in some ways for me a diet experience is like a bad relationship. You always feel lesser than, you are not satisfied, and someone else is making all the rules. Some are like the old boyfriend you keep going back to. Now that is just my experience but there are two glaring statistics that we cannot ignore about diets: chronic dieting is…
