For the week of May 5-11, I asked my fitness group to log their food intake. It is not meant as a form of torture or meant to be a chore. It is meant to be eye opening, a source of confirmation and a way to identify triggers if you happen to have a moment of weakness. So many people see food logging as a beating and if you make it out to be a beating, it will be. If you make it out to be educational and informative, you will get so much more out of it. We ALL have weak moments and it is so important to not beat yourself up over them. What is important is to acknowledge it, move on and make better choices if you encounter that trigger again.

So, for the beginning of this week, I asked my fitness group members to report on how keeping a food journal helped them. And here is what some of them had to say:

1) “I am doing better than I thought but I have emotional eating issues.”
2) “I am doing pretty good but need to be eating more often to help keep my body fueled.”
3) “Keeping a journal helped me to make better choices.”
4) “Kept me on track and it helped so much to plan ahead.”

So far, so good! Sounds like there are some small issues to work through but the fact that journaling the intake has helped to bring some of that to light is what this was all about.

Establishing new habits takes time and effort. But once they’re established, you don’t need to think about them. One thing you can do is to help yourself through the transition is by going through your freezer and refrigerator.

Find at least five less-healthy, higher-calorie meat and/or dairy items to give away (or throw away if you wouldn’t wish them on anyone else).

Ask yourself:
• Is it high in saturated fat? Read the label. Most people shouldn’t exceed 16 grams of saturated fat in a day, and less is better when you’re trying to lose weight.
• Is it high in the three C’s— calories, convenience and cravings? If so, get it out of your life. Make your home a haven where you can easily avoid fatty, easy-to-reach-for foods you crave.

Hint: Consider removing high-fat versions of these:

  • Milk
  • Ice cream
  • Whipping cream
  • Sour cream
  • Cream cheese
  • Cheese
  • Cottage cheese
  • Coffee cream
  • Full-fat cold cuts/lunch meats
  • Hot dogs
  • Sausage and chorizo
  • Ground beef
  • Beef/steak
  • Pork
  • Bacon

You can only make healthier eating choices when you’re prepared. So the grocery store is one of the most important visits you’ll make on a journey to leaner eating.

It’s always easier to pick the same items off the shelf each time you go. That’s why it’s important to break out of your routine, look around and discover fresh and easy ways to work lean protein into your diet.
Lean protein shopping list (add your own!):

  • Sliced low-fat cheese
  • Nonfat Greek yogurt
  • Frozen shrimp, de-veined and de-tailed
  • Nuts, like almonds, walnuts, pecans or pistachios
  • Rotisserie chicken
  • Hummus dip
  • Frozen or fresh salmon fillets
  • Seeds, like sunflower, pumpkin or chia
  • Lean chicken or turkey breasts
  • Peanut butter
  • Eggs
  • Low-fat shredded cheese
  • Turkey sausage
  • Cracked wheat

Again, journaling is NOT a form or punishment. It is a form or education! Use it to your advantage.

For all your fitness needs, join me & let me help you reach your fitness goals:
Hook up with me on Team Beachbody
Get all the nutrients you need in Shakeology

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Hello Barbosa’s World Readers ~

My best friend’s sister (and someone I consider a friend!) has committed 90 days to Tony Horton. She has turned herself over to him in an effort begin leading a healthy and fit life. Those 90 days came to an end on May 3rd and I asked Elizabeth if she wanted to be a guest “poster” on my blog. She said she was more than happy to share what p90x has done for her so far. I am so proud of the progress she has made and look forward to continuing this journey with her. (I have a feeling we will be hearing more from her!)

Here is her journey:

    Well that wasn’t so bad. I’ve given this review a lot of thought on how I was going to approach it. Long drawn out history of me and how I got here or short and sweet, I’m done, here’s my pics. I dont want to do the long history. It’s not important what’s in the past. It’s what you do with the future. Lol. Alittle one extreme to the other! So I’m gonna mix it.

    Basically I’m a women who has embraced her bigness (dont think that’s an actual word but, eh). But the past couple years (mainly after having my crazy beautiful son) I’ve realized I gotta get my pooh together! I want to be healthier for this little boy, keep up with him, and give him sisters or brothers (emphasis on sisters!) I started to work out here and there eat a little better but then I’d fall back. 3 months ago (90 days, duh) my husband bought p90x really for himself. I actually didn’t care to do it really. But when he opend that box up something just snapped. I was like ok, now or never. Just jump in feet first and go! So I did and I liked it (this line is really a tribute to Sandlot….don’t judge) I started posting to FB cause I knew I needed something more to keep me going. I held myself accountable to all my friends and family, daily workout posts, pictures and all. Its been tough sometimes. I started out being able to do only like 1 set or maybe only 3 jumping jacks. I kept going and I got stronger. All of that and I’m at day 90! I’m done, I actually finished! Now by no means do I look like one of Tony Horton’s groupies (I commend them all)

    But I’m stronger in so many ways. I accomplished something that I thought I was too fat for! Now I may still not be able to get fully through some of those workouts but I know I will one day, then I’ll be a Tony Horton groupie! I’ve started good habits and routines. I know I still have a long way to go but this program kicked me in gear. I’m actually happy to continue on and try out new stuff and make this whole thing a life style change not just another “diet”. Every couple months I plan on a new 60 or 90 day challenge.

    That’s it folks. All it takes is commitment and will power.

    ~Click the pic for a larger and better view~

Elizabeth Day 1 and Day 90

For all your fitness needs, join me & let me help you reach your fitness goals.
Team Beachbody ~ http://www.beachbodycoach.com/princephreak
Shakeology ~ http://myshakeology.com/esuite/home/princephreak

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Body Beast – Booyah!

by Marcy on April 24, 2013

I am one of those crazies that decided to “try out” Insanity. I successfully completed the 60 Day Challenge and it was awesome! Let me just say though that even though I loved every minute of the 60 Days of Insanity, I gotta admit that I am looking forward to my next endeavor already. I have plans. Big plans. Okay, maybe not big in the sense that some of you would think big, but big for me! Anyhow, I am planning to start another Beach Body program called Body Beast. This program has proven to help build muscle and if you are after that kind of thing, which I am, then why not give it a shot. My plan is to do a hybrid of sorts where I will follow the Body Beast program and incorporate Insanity and Running for my cardio. I think that sounds like a pretty good plan. If this sounds like something you are interested in, Join Me and the Beach Body community. We are a friendly bunch and there to help you in every way.

Here are some additional details on the Body Beast program.

    Pack on up to 20 pounds of muscle in 90 days with Body Beast™. Created by world-class trainer and former “Mr. Israel,” Sagi Kalev, this proven growth-inducing program includes 12 extreme workout DVDs, plus valuable fitness tools to help you get healthy, increase your confidence, lose fat, and give you the physique of a bodybuilding champion.

Sounds pretty good, huh! And if you join Beach Body as a coach (details in the link above), you can get this program at a discount. Sounds ever better. ;)

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Top 10 motivational tips for fitness

by Marcy March 31, 2013

Top 10 motivational tips for fitness (borrowed from @realbuzz) Top ways to keep your body exercising healthily: It’s a fine line that divides motivational success or failure when it comes to exercise. Here are some top tips to keep you motivated for exercise so nothing stands in your way. Set goals for your fitness training [...]

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Stuff…That’s All. Just Stuff.

by Marcy March 9, 2013

Lots of stuff going on lately. Time to re-evaluate. Hell…who am I kidding. I will keep up with the stuff and keep adding more! That is just how I roll. I have a hard time sitting idle for any period of time. Some think I have a problem. Others know that is just my personality. [...]

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60/90 Days to SINS – Strong Is the New Skinny

by Marcy March 2, 2013

…see what I did there! If you are looking for a support group to help you reach that next level in leading a healthy lifestyle, look no further than SINS! I have created this private Facebook group which will kick off a 60/90 Day fitness challenge that starts March 18th. Here you will find a [...]

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My Brain is Fried

by Marcy February 15, 2013

I have had a mentally draining week. So much so that ordering dinner tonight almost did me in! Thankfully, we went to a place we have been to many times so it didn’t require toooooo much thought. However, the amount of thought it did require pretty much spent whatever was left in my brain! Perhaps [...]

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