I like to re-assess my fitness and health goals every few months. Being in the fitness industry and having a huge love of any and all things exercise related makes that a more attainable goal for me than for others. There is no ONE answer to your health problem (which can be very frustrating) but it allows for a lot of combinations.
I chose not to teach my HIIT aerobics classes this semester for multiple reasons but one was so that I could use that time to get myself back into the gym and re-energize current routines and try new things. (The gym is my creative playground!) My eating is always evolving just as much as my physical activity. Each day there are new studies to prove and disprove things we used to consider golden. My goals change which means the means I use to get there change too. Plus, as I mentioned before, I do enjoy trying out new things.
With this said, I’ve come upon 4 ways that I’m “Kickin’ It Up a Notch” in April. I’ll evaulate after April to see how it worked!
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♦ Daily protein shake (5 days/wk)
I’ve been in and out on protein shakes, bars and supplements in the past. I’ll go through phases of them, but I’ve been training more for strength over the past month (and will continue to do so in April) so I need the muscle building help of the extra shakes. (Currently, I’m using Designer Whey. I’d love to know what you use and if you like it!)
♦ 2-3 eggs a day (5 days/wk)
I was inspired by this blog post (I’m looking forward to seeing his results.) but eggs are one of the cheapest, quickest, purest forms of protein. I love them (which doesn’t hurt) but there’s no doubt that many who are working on increasing their strength eat eggs by the carton!
♦ Sprints (2 days/wk)
I was a high-school track sprinter. My bread and butter was the 200m and 400m (even though I absolutely hated the pressure of racing!!) and did fairly well with them. Sprinting has a way of toning up my legs and abs and giving me a breathless workout stat! I’m sure I’ll be posting different sprint workouts I come up with, but I’d love to hear any you love! I’m also fully expecting to want to vomit at the end of each session too. I’ll keep ya updated on that. 🙂
♦ STRENGTH training (3 days/wk)
And when I say STRENGTH I mean STRENGTH. I’ve always strength trained, but it’s been more for muscle endurace and burn rather than an increase of weight. It is hard for me to really hit the heavy weights when I’m teaching my aerobics class because I just don’t have the array of weights I need at my fingertips at the church. So I actually started last month and will continue this month in focusing on amping up the amount I’m using for weights. Combining this with my protein, I expect to gain greatly in the strength area.
♦ Daily Salad (5 days/wk)
Confession time. I’m not a big salad fan. Well, scratch that. I am, but it has to involve lots of cheese, turkey, ham and other toppings that make the calorie count equivalent to a Big Mac. However, I realize that I need to get more veggies in my diet, plus this will fill me up and give me the nutrients I need. Probably won’t hurt the waist-line either. 🙂
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Have you re-evaulated your health goals recently? Maybe it’s time to do that! If you want to “Kick it up a notch” in April, then please join me! I’ll have various check-ins on facebook and twitter for those who want the accountability!! Let’s do this!
This looks identical to what I am doing. I have the same whey protein shake too and haven’t tried it yet. I am only in one week and can already see results. Thanks for the post!
Awesome! Keep me updated!
Hmmm, may need to have Dave bring back some protein powder…. 🙂
Protein powder…ahem…bring ME TO YOU!!
This is so funny! Strength training is my main goal for the next 12 weeks :). I ordered a protein powder yesterday that’s called PlantFusion. It is gluten and dairy free (which is good for me!). I hope it tastes good! Do you use your shake as a meal replacement or a snack?
Awesome!!! I use as a snack unless I use it for breakfast on a random day here or there. I like my food too much to use for a meal! LOL!
This reply makes me happy 🙂
Great ideas! I’ve recently begun using hemp hearts in place of protein powder. I like that it’s just one pure product. I never knew what all those ingredients were in the protein powders. The flavor is nice and nutty, but it is high in fat and calories, so I’m careful to watch fat and calories elsewhere. 🙂
I cut back on grains and increased my protein intake. I eat eggs every morning with avocado on them. Keeps me full until lunch! I almost have to force myself to eat a snack in between. I have already lost my 8 pound winter weight gain in a matter of weeks.
I LOVE avocado!
Thanks for the post Clare! That is just the inspiration that I needed to evaluate what I am doing and make a few changes to my diet and increase and shake up my exercise routine.
I could use more protein as well! Any concerns over cholesterol going up with eating more eggs?
Not really! I plan on doing egg whites instead of the full egg most of the time.
Hi, Clare!
We use Shaklee protein every single day and love it! It has seriously changed our lives{health wise}. 🙂 They have soy or whey, and it is the best stuff out there! Loaded with Leucine, an essential amino acid, it allows you to retain 100% muscle mass while losing only fat AND it is just so essential to get live cell feeding protein into your diet, every day,{which you know already}. 🙂
Thought maybe you’d like to research it, too.
http://nathan-and-mary-krause.myshaklee.com/us/en/category.php?main_cat=WeightManagement&sub_cat=CinchShakes
My hubby and I are training for a 5K right now{I need to start small :)}, but eating more plant based foods, no carbs or sugar, and my protein, I feel so much better! I’m def joining you!
Have a great day!
xo
I have heard good things about Shakelee! Thanks for sharing! Good luck on the 5k!
Clare
Love the Juice Plus+ Complete shake mix! All plant based protein and good ratio of fiber. My hubby has completed 83 marathons and will be running a 50 miler over spring break this Saturday in Texas. I have run 7 and whole food is so important for fuel and recovery. We don’t go anywhere without our Juice Plus! I am also a massage therapist, so never discount the importance of a great recovery massage!
I will check into this! Thanks for letting me know about it. There’s a lot of running going on in your family!! He’s lucky that you are a massage therapist! LOL!
Clare
Woo-hoo for the shout-out to Juice Plus! My OB Dr. prescribed JP+ (whole food supplements in capsule form) instead of prenatal vitamins and I delivered three healthy babies! I’ve taken JP+ off and on since then (my youngest is 6).
Yay for whole foods altogether!!
~Kim A.
Thanks for sharing! It reminds me to re-evaulate my goal as well. So far… fitness: run 2-3 miles twice weekly, strength train 3-4 times weekly, yoga once a week… something like that… and when it comes to clean eating: snack twice a day (mainly protein source like boiled egg, jerky) and 2 desserts a week. I’m trying to stay away from refined sugar as I notice it causes me to bloat really bad the next day: not a good feeling!
The refined sugar is good for about 2 minutes—then it gives you that nasty feeling for while. UGH. I’m with you! Great job!
I’m a runner but the pounds were creeping up so I’ve been on a carb cycling plan since last Sunday. I’m down 6 pounds. I use a protein shake 1 -2 times a day either for breakfast and/or an added “snack.”
I’ve increased lean protein and started strength training in January as I’ve dubbed 2012 “the year of the muscle.”
Too bad running 3 – 5 miles 6 days a week does not keep the weight off! Still have to consider what I eat and how much for weight concerns. I’m not overweight just trying to get leaner and stay in my “happy size” as far as clothing goes.
Thanks for all your great information and videos!
Hey Melanie! Sounds like you are right on track!
Clare
Melanie! I’m glad to see you here on Clare’s blog! I’ve read your amazing Andrew story “See My Mom Run.” (That was through a real-life friend’s blog linking to yours) I didn’t think I would “run into you” (ha–no pun intended) here, too! Awesome! Keep pressing on! ~Kim A.
Everyone needs to read Melanie’s motivation for running (her beloved son Andrew)at her blog!
Get your tissues ready, ladies!
I will definitely check out her blog! Thanks for mentioning that Kim!
Love this! I def need to kick it up a notch or 2! I need ACCOUNTABILITY!:) I am doing the buddy system with a friend. I need to (re)start small and work my way up (again) – my starting goal is to do my PS3 work out video 3 days a week and it is abaout 45 min. And be sure to 1. eat and 2. eat cleaner and take all my supplements:)I love meal replacement shakes from AdvoCare and I LOVE Catalyst (•Helps maintain muscle mass during exercise & weight management*
•Aids in preserving muscle and energy levels during times of calorie restriction*
•Helps repair & protect muscle tissue*
•Works great in conjunction with AdvoCare Spark® Energy Drink and one of the Metabolic Nutrition Systems (MNS®))
(https://www.advocare.com/12017578/default.aspx)
YAY! I think I need to try it out some more!
Clare
I’m going to try some of your ideas! We just got chickens so eggs will be coming out of our ears. I love eggs. I just lost 26 lbs since August (baby weight), but need to lose a few more and build muscle. I don’t go to a gym, but I work out at home with walking and weights and I’m going to incorporate your videos into my routine! You are so inspirational to me! I will be drinking Usana Nutrimeal Shakes.
Love it Shonda!! You go girl!
I’m definitely gonna try these things! I have decided to switch to a healthier lifestyle lately, and I’m really excited about it.