Tuesday, November 6, 2012

Electing to Live the Clean and Fit Lifestyle and Enjoying the Ride

Happy Election Day!

I started this journey in June 2007.  That seems so long ago!  Our current Commander in Chief President Obama was one the Presidential campaign trail for the time.  And now here we are.  November 2012 and another Presidential Election.  Exciting!

I voted early--SO GLAD I DID, so I decided to take some time an post before I get out for the day.

I set goals for this journey to Lose Fat and Win, and I have exceeded those goals with 70lbs lost (hovering between 133-135), a body fat percentage under 21%, and sizes 2 and 4 in my closet (and I even think my feet have gotten smaller, but I am not sure how I really feel about that given my shoe collection. LOL!).

I have run 3 half-marathons, I can do "boy" (I prefer GIRL POWER) push-ups without struggling, I am a consistent cooler carrying clean eater and a member of the Women of Iron club.

I am pleased with my progress, but I am not done yet!  

I have goals for 2013, but in the meantime I am going to enjoy maintaining my weight (instead of trying to lose-yes!) and focus on improving my body composition.  

Just because I am in maintenance mode regarding my "diet", I do not have a license to slack. Building muscle and improving my body composition will take some real discipline and consistent clean eating. I will have to be super focused in the gym and "feel the muscles" as Lisa says.  I need to have a plan and be focused. I Since I have already voted, I am going to ELECT TO LIVE the CLEAN and FIT LIFESTYLE in Maintenance Mode.

Here is my Lifestyle Ballot; I am Electing Every One!:

  • Diligent clean eating all week with one free day in moderation (travel is no excuse)
  • Cardio 4x a week, plus tennis
  • Training with Lisa at Boutique Body Fitness 2-3 days a week
  • Prepare for 7 hours of sleep per night (sometimes I just wake up at hour 6, but if I prepare for quality sleep, I feel good when I rise)
  • Prioritize my commitments; don't over commit; take time to adequately rest
  • Don't over think food!
This is a lifestyle I can manage.  It has taken practice over time, but I have it down now.  Any setbacks will be because I am not in a good mental place, not because I don't have the tools and resources.

Live the Lifestyle Shay Shay! Live it to the Fullest and Enjoy the Ride! 

Saturday, October 20, 2012

The Sweetest Day for Sweet Spot Fitness

Recently I learned that October 20th is a holiday of sorts--The Sweetest Day--to give folks a chance to be sweet and show their care and appreciation for others.

How appropriate that tonight The Sweet Spot Fitness Challenge ladies decided to celebrate their first year of  setting health and fitness goals, changing lifestyles, and supporting each other on the journey to find our Sweet Spots of Health and Fitness!

About 10 of us gathered tonight for a wonderful evening for fellowship.  The ladies brought a variety of dishes so that we could eat as healthy as we wanted or engage in some well deserved indulgence.  We had a fantastic "white elephant" type health and fitness gift exchange, but we outdid ourselves by finding some great gifts that no one wanted to give up during the "steal" option.  Man, it could have gotten intense. LOL!

Oh and let's not forget how much we LAUGHED!  Laughter is truly great for the soul.

A BIG THANK YOU to Sweet Spotter The Beast for providing us with a wonderful setting for our celebration. You truly made us feel at home as always.

It was truly a SWEET night. I am looking forward to a fantastic year ahead of even more success on this journey to find our Sweet Spots and supporting each other along the way!

Friday, October 19, 2012

Pumpkin Pie Spice of Life

I am sure I have said it before--I LOVE FALL and YES, I love FALL FOOD!  Pumpkin is one of those foods that I have grown to love over the last couple years. Unfortunately, my love affair with Pumpkin really started a couple years ago with Pumpkin Muffins from Dunkin Donuts. Well, that affair didn't end well as those muffins can pack on lots of calories and sugar that Shay Shay's body just doesn't need!

Last year, I decided to conquer the Dunkin Pumpkin Muffin temptation with making my own version as posted here:


This year, I am even more focused on my training, clean eating, and body sculpting, so even my own clean version of pumpkin muffins are not "on plan" right now.

What is Shay Shay to do?

Well, I have been seeing lots of clean recipes using pumpkin pie spice. I had never used it before--probably would have been great in my muffins actually. Anyhoo, I decided to buy some and see how I can get my Fall Pumpkin Fix and stay "on plan".


Pumpkin Pie Spice really spruced up my morning oatmeal and protein shake.

For my oatmeal and my chocolate protein shake I added the following to my cooked oats:
  • Dash tsp nutmeg
  • Dash cinnamon
  • 1/2 teaspoon pumpkin pie spice
Now you can play with the amount based on your desired spice tolerance--I am all about season to one's OWN TASTE!  I like the kick, but most folks probably only need the Dash of nutmeg and cinnamon and the 1/2 teaspoon of pumpkin pie spice. I don't add stevia, but that may sweeten up the spicy if you need.

Oh, and I add 2 tablespoons Bee Pollen Granules to my oatmeal.  This Super-Duper Food has all sorts of health benefits but also adds a nice little flavor to my oats.  Two tablespoons of flaxseed and egg whites are also a great addition to have a fully balanced bowl of oatmeal.  Oh, and of course, if you are eating fruit with your morning oatmeal, try adding a few tablespoons of pumpkin

Keep it Spicy and Have a Great Weekend! I sure plan on it! 

Wednesday, October 17, 2012

What's Cooking Shay Shay? Fish and Fresh Roasted Green Beans

Every since I was a little girl, I loved fresh fish! Growing up near the waters of the beautiful Commonwealth of Virginia, there was no shortage of fish on our dinner table (and yes, my family COOKED and we ATE TOGETHER MOST NIGHTS!)

While I am a little land locked in Atlanta, I still love to sit down and enjoy a nice fish lunch or dinner.  With my endeavor toward a lean, tight, muscular physique, I am cooking lots more fish: tilapia, orange roughy, and salmon are my favorites!

Here is a recipe for white fish like tilapia or orange roughy that I have recently thoroughly enjoy. I played with these spices I tend to enjoy in various dishes.  This turned out much better than I expected.

Preheat oven at 425 degrees

  • 8-10 fillets of white fish
  • 2 tablespoons garlic powder
  • 2 tablespoons Italian Seasoning 
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • Dash of sea salt and pepper to taste
  • Spray a gallon storage bag with cooking spray
  • Add fish and seasonings to the bag and toss until fish is  thoroughly coated
Tossed and Fully Coated
Ready for the oven

  • Spray a cookie sheet with cooking spray and spread fish evenly on a the sheet.

  • Cook for 15 minutes/until fish is at desired flakiness


Done:  Seasoned Tilapia and Fresh Roasted Green Beans
Preheat oven at 425 degrees 
  • Spray baking sheet with cooking spray
  • Garden fresh green beans (about 2 pints or 4 handfuls)
  • 2 tablespoons minced garlic
  • 2 tablespoons Italian Seasoning
  • 2 tablespoons rosemary
  • Dash of sea salt and pepper to taste
  • Put all the ingredients on the baking sheet, spray beans with cooking spray and toss/stir until green beans are coated
  • Roast beans until slightly tender/until desired tenderness reached 

Wednesday, October 10, 2012

12 Weeks: Committed

The other day I saw a Facebook post on one of the many fitness fan pages I "like".  It mentioned that we have 12 weeks left in 2012 and asked what we are going to do (fitness wise) before the New Year (i.e. before resolution making time).

Me?  I am going to be Committed in a way that I have NEVER BEEN to reaching the next phase of my fitness goals.  I am armed with a great training and meal plans by Lisa at Boutique Body Fitness (www.boutiquebodyfitness.com), so the rest is up to me!

I am committed to stay on my meal plan, without compromise.

I am committed to toughen up and extend myself during my training sessions and follow the cardio plan designed for me.

I am committed to REST--to get adequate sleep at night and rest my body as instructed.

I am committed to not OVER commit my time such that I am overwhelmed.

I am committed to ME.

I am committed to entering 2013 with a BANG, a BOOM BOOM POW--feeling, looking, and being THE BEST Shay Shay I can be!

Sunday, October 7, 2012

What's Cooking Shay Shay: Breakfast

On this journey to Lose Fat and Win, I have studied and have learned quite a bit about eating clean and how to stay on track whether at home or traveling.  The key to my success has been food preparation--that is 1. buying whole foods, 2. cooking and preparing my meals with these whole foods, 3. packing and taking with me the meals I cook and prepare, and 4. most importantly--EATING and ENJOYING what I cook and prepare.

Over the years, I have shared my food preparation tips with my friends.  They have been encouraging me to share with a broader audience.  So, here I am--sharing what Shay Shay is cooking.  I will endeavor to share on a regular basis and will include pictures.

Just as I adapt recipes to suit my taste, you can do the same. Some things I cook come various cookbooks, blogs, and websites. Others come from my playing around in the kitchen based on dishes I have enjoyed in restaurants or just experimenting with various foods and flavors.  I will always try to give proper credit.

Back to what's cooking.

I wondered where to start. Ah, DUH!--start with the first meal of the day. The meal that gets me energized to be the most productive Shay Shay I can be. BREAKFAST--probably my favorite meal of the day!

Here is a dish I created because I wanted to add more leafy greens in my diet. I figured kale would be a nice compliment to the sweet potato and egg whites I have as part of my Boutique Body Fitness meal plan. It was inspired by "hash" I have had at various restaurants over the years. Frankly, without seeing "hash" on menus I would not have knows what to call this!

Kale, Asparagus and Sweet Potato Hash (one of my favorite breakfast dishes)

1 1/2-2 cups chopped kale (spinach works too)
1/4 cup chopped red onion
1/2 cup asparagus
3-5 small portabella mushrooms, sliced
4-5 oz sweet potato--baked whole and sliced or cubed and roasted beforehand
3-5 egg whites
1 tablespoon minced garlic
2 tablespoons Italian seasoning or other herbs
2 dashes black pepper (optional to taste)
1/8 teaspoon sea salt (optional to taste)

Coat a skillet with cooking spray.  Saute garlic, red onion, asparagus, mushrooms, seasoning/herbs, optional salt and pepper until browned.  Add Kale (or spinach) and saute until tender.

Add egg whites and scramble with other ingredients until whites are cooked well.

Put on plate and top with sweet potato, which can be reheated if prepared in advance.


Saturday, September 15, 2012

Pure Delight!

For some time now, I have really been watching my sodium intake among other non-herbal additives.  My mantra when I go out to eat (when I am sticking to plan as I should) has been: no butter, no oil, no salt, please. 

While many may think that this would make for really bland meals, I am finding what I am now going to call PURE DELIGHT in the rich, but simple, pretty much, unadulterated flavor of clean food. 

I really have trained my taste buds to uncover this Pure Delight.  If there is even a smidgen of salt, my taste buds (and many times my head--headaches) get overwhelmed.

Finding this Pure Delight makes it super simple to stick to my eat-clean lifestyle AND enjoy my meals! Shay Shay is and has always been (since the days in my grandmother Omia's kitchen) a FOODIE! 

To give you a sense of this Pure Delight let's look at my lunch out with my colleagues yesterday to Miller Union--www.millerunion.com.  I was tempted to pass because I wanted to get back to my tighter clean eating after about 7 days of vacation, but I enjoy getting out of the office with my group.  Passing--especially on a beautiful Friday afternoon was not really going to happen. I had to make it work.

I contemplated eating at my desk prior to leaving and just getting tea--maybe a salad--at Miller Union.

Instead of "being weird" I decided preview the restaurant menu and determine what I could work and then called the restaurant to ask if they would be able to accommodate me.  

Of course they could!  

I chose the trout from on entree, the green beans from another, and the farro (after being told the butternut squash already had been prepped in butter)-- ALL with NO BUTTER, NO OIL, NO SALT!


I absolutely enjoyed it AND stayed on plan!  


Friday, September 14, 2012

Back and Back on Track

Oh what a wonderful time I had in the beautiful Coachella Valley this past week!

Beautiful Historic LaQuinta Resort and Club

I am back in ATL and back to my routine of strict clean eating and workouts (although I don't pick up with Lisa at Boutique Body Fitness until next week).

To help me get back on my strict clean eating track, I hit up the Dekalb International Farmer's Market and tried some new things including Monk Fish--baked it and it was yummy, and I spruced up my tuna a bit with some fresh basil, tomatoes, artichokes, dill, celery seed, and champagne vinegar (which is yummy with no calories, no salt--just taste!)

When I get settled in a little more I will be doing a couple posts on my Coachella Valley Adventure, including the food, fitness, and fun!

Stay Tuned!

Until then, Shay Shay will be running the Black Girls Run Drive to End Hunger 5K (looking to get a personal best) and playing my first match of the Atlanta Lawn Tennis Season and continuing to work on Getting and Keeping it Tight!

Monday, September 3, 2012

Adventures in Shay Shay Travel: The US Open!

Happy Labor Day!

I just finished watching Serena Williams beat her opponent hands down 6-0, 6-0 and now watching some incredible doubles play by the Bryan Brothers. Oh how I LOVE this GAME!

I had the wonderful fortune to spend time in NYC for the 2012 US Open! I saw so many awesome players do their thing on the court. For me, the US Open was like the Super Bowl, March Madness, the Olympic Games, the World Cup and World Series(and any other major sporting event/series) ALL IN ONE!

If only I had figured out the darn zoom function on my iPhone camera! I could have gotten some awesome shots--like a closer up of the Williams Sisters:

While I've been told that if I don't have pictures on this blog, then it didn't happen, I KNOW I saw:  the Williams Sisters, the  Bryan Brothers, Federer, Murray, Tsonga, Bartoli, Stouser, Sloan Stephens, and Sharapova to just name a few. 

What DID happen is that I was totally prepared to stay on my plan while at the Open. We pretty much stayed ALL DAY and NIGHT and the healthy food choices are limited and EXPENSIVE and not on plan.  

 Here is my cooler. Packed up with enough lean protein, veggies, complex carbs, and sugar-free gum for the ENTIRE trip! Tip: frozen ice packs are totally TSA Security friendly. I only bought one full meal the entire trip! It SAVED me in so many ways!

With storage bags and foil, getting in all my clean meals was virtually hassle free!

    And, of course I got in my workouts!  I even pushed myself harder than I have ever done during my treadmill circuit workout. I am no longer afraid of 7.0 sprints?!?! Not Shay Shay Baaabbbbyyyy! 

Shay Shay is proving that I can vacation, enjoy myself and NOT COMPROMISE my overall healthy, fit lifestyle. This makes me extremely proud and happy.

I look forward to my next adventure.  Until then, here is a picture that I just think is way cool that happened totally by accident. Shay Shay's silhouette against the US Open lighted logo. My last moment on the grounds of Billy Jean King Stadium.

And this is me at the Historic Lenox Lounge in Harlem having a little post-US Open fun!  I got my dance (and extra cardio in for sure!)

Saturday, August 18, 2012

My Kitchen Workout

I am used to sweating it up in the gym, but today I put a workout in the kitchen!  

My usual fish, chicken, veggies, and sweet or white potato cooking is not a big deal for me. I can whip up these things while I am getting ready for work.

For Shay Shay, this is routine and easy.

But oh today! Today, I tried something new.  While in Augusta, my Teammate B brought salmon cakes he made. He was very generous to share (and later you'll learn just how generous), and while they looked delicious, I did not partake. 

He shared with me his recipe, but the main thing that intrigued me was that he used the sockeye salmon trimmings (what's left after they filet) from the Dekalb Farmers Market. He said that the trimmings are so cheap and perfect for making cakes.

Being Shay Shay, of course I picked up some trimmings while at the market this week.  They looked a little intimidating, but I do okay in the kitchen. I knew I could handle it! And at  $0.49/pound, how could I not at least try!

WELL LET ME TELL YOU!  I see exactly why the trimmings are so darn cheap! Who would charge you for something that takes so much work (oh, wait-personal trainers. LOL!).

I got the trimmings, my gloves, some newspapers, plastic bags, a bowl, and fork and started to picking.  Thankfully, the bones are HUGE so that does help maneuver around them to get the meat. 

Helps, but still a monumental task (I was SWEATING) until I remembered this (ah, Shay Shay next time ask B what HE used to get the meat off the bones/skin):

This little FREE from the grocery store knife SAVED my salmon cake experience!  This little baby made it very simple to just scrape the salmon off the bones and skin.  It also made it easier to make the cakes because the scraping pretty much minced the meat for me!  

This wonderful little knife (the rep at the grocery store was RIGHT ON when she called it the same thing) took my salmon trimmings from this:

to this:

Look at how pretty they are! 

Oh, and they taste great too! 

And YES, all that work for 3 cakes! Thankfully, my plan only allows me to eat one cake. So, I can freeze and enjoy two more times later!

I am glad to have learned about the salmon trimmings from my teammate. And after all that work, he was indeed SUPER GENEROUS to share his cakes. 

At first I was like: I will NEVER do this again. But I just may. You can't beat $0.49/pound. They were delicious, and once I got my handy knife it wasn't that bad.  I will just have to reserve such a task for a day like today when I don't have running around to do and can just chill at the house, cook, watch tennis, eat, cook, watch tennis . . . 

Friday, August 17, 2012

More Pictures Shay Shay!

My Sweetie informed me that his brother says, "if there are no pictures, then it didn't happen."

I do okay with the writing, but I am horrible with posting pictures of my journey.

I am going to do better.

Starting now!

I am working hard, staying on plan, getting lean, and popping out muscle!

This is MY bicep!

Muscle definition may not tickle your fancy, but I think muscles are beautiful when sculpted properly.

As I type I hear the voices:  "I don't like that! That arm looks like a dude!"

Good thing it is my arm and not the arm of those voices!

I am looking forward to seeing where I can take this physique of mine!

I am a LADY who loves HIGH HEELS and short skirts (I'll show my legs later) but also doesn't mind SWEATING, GETTING DIRTY, and GETTING RIPPED!

Thursday, August 16, 2012

Following Trainer's Orders

Shay Shay has been one busy lady the last couple weeks!

On top of my usual busy, my Mixed Doubles team and I competed this past weekend at the USTA Georgia State Championships in Augusta.

We were a wildcard team (i.e. we didn't advance to the City Finals; fell short at the semi-finals).  We had a relatively small roster.  We are not spring chickens (LOL! no offense team--just saying).  YET, we are some pretty darn good players, with LOTS OF FIGHT and SPIRIT!

We had 5 round robin matches and went UNDEFEATED in our group!  We sealed our way to the play-offs and had to play 3 matches in ONE DAY (including one against our fellow tennis center and division mates) to get us to the Semi-finals.  We gave it our ALL and LEFT IT ALL ON THE COURTS, but fell short to the team that took it all and won the Championship.

All of that meant that Shay Shay played 6 matches in 4 days!  Did I handle it, endure and perform well? Of course. I am in the best shape of my life for goodness sake!

Well, not matter how in shape I am in, the body still gets tired and worn without adequate rest.  I am there!

Lisa has ordered that I REST for two whole days--no cardio, no weights, no tennis! REST REST REST!

With my Women's team playing in the Semi-finals Sunday (yes, my teams are on a roll!) and physique goals still to accomplish, I am going to follow Lisa's orders.

Without adequate rest, Shay Shay can't maximize performance.

I'm listening Lisa! I'm listening--not just this week but I will practice RESTING every week!

Wednesday, August 8, 2012

The Numbers Speak for Themselves

Journey: 5 years, 2 months

Pounds Lost: 70

Former Body Fat %: 35%+

Current Body Fat %: 21%

Former Dress/Jeans Size: 14/16

Current Dress/Jeans Size: 4

and the journey continues . . .

Monday, July 23, 2012

Body Boldly Going Where it has NEVER Gone Before!

Oh what a wonderful weekend I just had! It almost felt like a holiday weekend.  I started the weekend off with a great concert featuring Tank, Babyface, the O'Jays, Patti LaBelle and Frankie Beverly and Maze.  Then it was off to the BB&T Atlanta Open to watch Isner and Roddick battle it out in the semi-finals along with ATL's Donald Young and his partner in the doubles semis.  Then I ended the weekend with a movie and patio dinner at Atlantic Station AND the rain did not ruin any experience! 

With all of this wonderful activity, the biggest challenge for me was WHAT TO WEAR!  In the past, this has been a problem of clothes being too small. But these days, many of my clothes--especially pants--are just too darn big!  


While I wasn't looking for a reason to shop, all of my effort on program with Trainer Lisa Tanker-Potts at Boutique Body Fitness is forcing me! 

Boutique Body Fitness Studio
650 Hamilton Avenue SE
Atlanta, GA 30312

I hit the stores Saturday and pick out SIZE 4 jeans, shorts, and capri pants and they ALL FIT GREAT!

Now, I know many women have worn size 4 in their lives even if they currently do not BUT NOT Shay Shay!

I went from pre-teen husky straight to 10/12s!  Size 4 for me is a BIG FRIGGIN' Deal!  

I am very excited and motivated to Keep the Momentum Going and continue to Boldly Go Where this Body has Never Gone Before! 

Wednesday, July 11, 2012

Feeling Like Me Again (Just Leaner!)

I am FINALLY feeling like Shay Shay after battling this nasty sinus infection for way too long!  I am almost done with the antibiotics, and I am very thankful for them (smile)!

Yesterday I hopped on the scale and learned that I am down 16 lbs since starting to work with L exactly 2 months ago! I am very pleased with L, my progress, and my commitment!

We took some pictures (I know my Sweetie thinks I should post more pictures, but I am not ready to post these yet!), and I am truly amazed at the changes I am seeing in my physique.  I had the slight obsessive, compulsive, competitive urge to be disappointed with certain areas.  I decided that it would not be productive and instead will use my progress and pictures to motivate me to KEEP THE MOMENTUM GOING!

I know that with L's plans, my commitment, and consistency I can expect some great things in the next couple months!

I am looking forward to it!

Go Get it Shay Shay!

Tuesday, July 3, 2012

Absentee Wrap-Up

It's been quite a while since I have posted, but I am not off plan--just CRAZY BUSY!  Here are the highlights:

1.  Finished up Phase 1 with my (not so new now) trainer L. I am pleased with the results. I even felt good enough to wear a bikini--YES--for the first time EVER while in South Beach last month!  Now, LET'S BE CLEAR:  I have NOT hit my goal.  This is a work in progress bikini wearing, but progress nonetheless.  I have been talking about wearing a bikini for way too long. I am motivated now more than ever to KEEP THE MOMENTUM GOING!  Here it is:

2.  Just started Phase 2 with a new meal plan and new goal.  I am excited to see the next phase of results!

3.  Yucky Sinus Infection!  With all my travels and everything I have going, my body did it AGAIN!  It shut down.  I have been battling what started as a sore throat and is now a sinus infection for over a week now.  I have tried to rest more, but I must admit resting is not easy for me. I am on antibiotics now, really resting, and have added some buffered vitamin C to my supplement routine.  MUST OVERCOME THIS SOON! There is too much I must accomplish!

4.  Going to State Again! My USTA Fall Mixed Doubles team got an invitation to compete in the State Championships in Augusta next month.  I AM SO EXCITED FOR THE TEAM!  More motivation to GET IN EVEN BETTER SHAPE!

Well that's enough for now. Back to resting!

Friday, June 22, 2012

Working, working, working

While I have not posted in a bit, my absence from my blog does not mean I am off track as in the past. I have been consistent with my meal plan--cooking and packing my meals, even packing certain portable, clean eats while traveling and finding what I need when I arrive. I am singing the tune No Butter, No Oil, No Salt when I have to dine in restaurants, and I am consistently training and getting in my cardio. In short, I am working! And yes, it is WORKING! I am leaning out and muscles are showing! I of course feel great, and I am seeing improved skin, hair and nails. I have much work to do, but I am up for the task! With results, how can I not be! Keep working Shay Shay! Keep working!

Tuesday, June 5, 2012

Remember that Slow and Steady Speech . . .

We all know the speech:  Tortoise and the Hare; Slow and Steady Wins the Race. I know. I KNOW!

I have been training for almost a month now.  I am seeing the fruits of my labor.  L says I am ahead of my goal, but yet I still yearn for faster results!  This is not a healthy attitude, but I know from where it stems.

I have been on this journey for almost 5 years now (next week).  While I have achieved more than I initially set out to do, I know I can achieve MORE!

This desire to achieve more is what drives me.  Yet, there are periods of time when I have detoured, and thus, still pushing toward the mark.  Once I get back on track, I can't help but think--had I not detoured, could I be where I want to be with my physique?  FRUSTRATING, YES, but MY OWN DOING!

So now, I am determined to stay on track. No detours Shay Shay! I CAN, I WILL, I MUST DO THIS FOR ME!

Oh yeah, and BE PATIENT Shay Shay!

Sunday, May 27, 2012

Rest--A Must!

Things are going really well with the current plan. I am eating on plan without deviation and getting in great training sessions, cardio and tennis court time. I am seeing results (South Beach here I come!)

With all the work I am putting in to train, I am guess I was exhausted. I had not rested properly. Even my "rest" days were spent on the court.  Thursday I walked into the gym, and L (my trainer) immediately knew I was beat!   L knew exactly how to challenge me while making sure I would be effective--given my exhaustion. She slowed down the pace and didn't require me to do a lot of jumping.  It was just what I needed. I had a great workout and actually walked out of the gym feeling refreshed.  L instructed me to take at least two rest days--real rest days!  So, Saturday I obeyed! I went to the tennis courts to watch a tournament (which is typically an excuse to get on the courts myself), but I didn't even take my gear (and I always have my gear!).

I needed this break and know that rest has to be a part of my training.  With everything in life, my training needs balance. A set back due to exhaustion or injury is not an option!

Saturday, May 19, 2012

Renewed Focus

It is mid-May and the consistent days of warmer weather are here!

For Shay Shay warmer weather has all sorts of implications:

  • Clothes revealing shoulders, arms, and legs--oh my! 
  • Vacations to include bathing suits (still going for that bikini!)
  • More tennis with the extra opponent on the court--the HEAT
This is also just a busy time for me at work and personally.  With summer clothes, bathing suits, and super hot tennis, I have to be even more focused! 

The Insanity program was great, and I saw good results in the shape of my body. Yet, I still was not the exercising the discipline I should have with my eating.

Last week, I decided to really take action. I am working with a new trainer--Ms. L--and she gave me a total package plan to include training with her, cardio on my own, and meal plan. I am really glad for the cardio plan because I am learning that cardio is not my favorite thing to do, so I need help with being more strategic.  The meal plan is the most significant part of the plan.  Without changes in eating habits, Shay Shay can't achieve the desired results.

I'm in the first week of the program, and I am feeling good. I am not finding it that difficult to follow the meal plan right now because my work travel was postponed.  The biggest challenge is grocery shopping and cooking.  These are challenges not because the acts themselves are difficult for me. I enjoy going to the Farmer's Market, and I like preparing the healthy meals.  It is the MAKING TIME to shop and cook that is the challenge.  

When I am done with work for the day, I would much rather go straight to the tennis courts and stay until late in the evening.  If I am going to be successful on this new plan, I have to be more disciplined with my time.

So, I have decided that Tuesdays after training are for grocery shopping at the Farmer's Market.  Thursday will be dedicated to cooking.  I will also get in some cooking Saturday mornings too if necessary.

This cannot be a short term project for me.  I must truly make this a part of my lifestyle and stick with it for life! 

I am getting close to 5 years since I was introduced to the eat-clean lifestyle. It is far time for me to achieve my ultimate goals:  look fabulous in a bikini and 18-21% body fat! 

Let's Go Shay Shay, Let's Go! 

Tuesday, April 24, 2012

Must Work it Out in the Kitchen Too!

As I continue my quest toward that Bikini Body, I know I have been slacking in one area--cooking!  My schedule has been really tight with all the work travel.  So, MAKING (not finding) time to cook has been a challenge for me.  I admit that there is time. I just have not taken it.  The fresh produce was bought, but I just wasn't cooking it!

Cooking my own food is essential to getting the physique I want.  Travel requires eating out quite a bit, but I know I need to eat as much of my own food as I can to achieve the results I want.

So I finally got in the kitchen and cooked up a few things.

Here are my first try at roasted brussel sprouts--they are quite yummy! Who knew?!

And my Thai Basil Tofu with mushrooms, tomatoes, and okra--hmmm, mmm.

These dishes took little time to prepare--a requirement for Shay Shay.  I just need to MAKE THE TIME.  My Insanity/gym workout is only 20% of my success. My kitchen workout is a significant part of the 80% diet success--too important to slack!

Friday, April 13, 2012

Thank You Robert Kennedy (1938-2012). Gone, but I'll Never Forget

Today, I got the sad news of the passing of Robert Kennedy, health and fitness guru and publisher of Oxygen Magazine and The Eat-Clean Diet series. My heart goes out to the Kennedy and Reno family.

I never met "Tough Love" Bob, but his work and that of his wife Tosca Reno will forever have a last and positive impression on my life. I regret that I did not take advantage of chances to perhaps meet him at The Arnold, but I will never forget what I have learned from his body of work.

The Eat-Clean Diet series and Oxygen gave me the tools I needed on this journey to Lose Fat and Win! For this, I am grateful.

Thank You Tough Love Bob. May you rest in peace.

Friday, April 6, 2012

It IS a Great Friday

Today truly is Good Friday, a Great, hmm, AWESOME Friday indeed. While I reflect on the reason this weekend is special for me and my life, I want to say that I am thankful for all the many blessings that have been bestowed upon me.

Among the countless blessings, having good health and fitness is definitely on the list. I have been on this journey for quite some time. At times it can be frustrating, but it is truly rewarding. I have met and made connections with so many because of this journey. I have learned so much. I am in better shape than I was as a teen. I have accomplished so much in the gym, on the road, and on the courts because of this journey. For this I am thankful.

Have a wonderful Easter weekend.

Let me share what I have going on these days. It's been a few weeks (again) since I have posted:

I have a beach trip planned in about 10 weeks. I have swimsuits to wear. BUT, this time I will be wearing a bikini! I've been TALKING about FINALLY getting into a bikini for WAY TO LONG! Come on Shay Shay--JUST DO IT (ALREADY!).

I have been using this time of fasting to also plan how I'm going to tweak my diet and work out routine after Easter. I'm pretty excited about what I have developed. It is actually quite complex. Too much to really explain here, but in short I'm combining the following:

  • Clean eating--the plan that got me started on this journey (see http://www.eatcleandiet.com/)

  • Renegade Diet--this is truly Renegade. I've already seen results of incorporating these principles) (see http://jasonferruggia.com/ )

  • Carb cycling--low, moderate, and high carb days

  • Semi-vegetarian principles--primarily plant-based diet, with flexibility to incorporate fish and lean animal protein no more than a few days a week.

This is Shay Shay's Healthy Eating/Healthy Living plan. It will take lots of organization and planning and SUPER commitment/discipline. While my upcoming trip is part of my motivation, my real motivation is a LONG LIFE of HEALTHY LIVING!

I will also continue Insanity, but make sure I get in additional cardio and super important--consistent strength training!

I want to move from this blog one day and start a new site around the concept of Lost the Fat, now Really LIVING!

Anyhoo, in about 8 weeks I WILL BE SHOPPING for that bikini. Who knows, I may even do a pictorial of the quest.

Stay tuned, but I will be back in the interim. I really don't like when I'm away from this blog too long. Accountability is truly key!

Thursday, March 22, 2012

This Will Take Maximum Effort!!

Once again a couple weeks have passed, and I have been M-I-A with posting. I'm still traveling quite a bit for work, but I have managed to get in some more court time with all the high-temperature, sunny weather we're having.

Since I lasted posted, I participated in a tennis tournament and made it to the Finals in Womens 3.5 Doubles. My partner and I battled for 3 long sets, including a tie break to decide the match. We came up short, 6-8. The loss was a very tough pill to swallow, and my legs were like jelly with 4 matches in 3 days. Hearing how down I was after the loss, my coach was awesome (as he always is) and gave me major kudos for making the finals in a very competitive tournament. The experience motivated me more to continue to get in the best shape I can because I want to do more of these tournaments in addition to my goals to make it back to USTA State Championships again!

I also got a chance to network with a great bunch of ladies in my industry this week. I always learn valuable tools that I can use at work and in my personal life at these meetings. In addition to the tools from the meetings, I was inspired by some of the stories of weight loss, marathon running, and Zumba certification. I love my job, but it's pretty evident that health & fitness have become my extra-curricular passion. When I can get inspired about my personal passion while engaging in the career I do enjoy, it's a NICE BONUS!

I have been tweaking my diet some on top of doing a 21 Day Daniel Fast with my Church (which started Monday). While most of the things that are eliminated in the fast are already absent from my diet, giving up meat, including seafood is a challenge--ESPECIALLY WHILE TRAVELING as I still need to make sure I include sufficient protein in my diet! It is forcing me to think about sacrifice and self-restraint--lessons that are always good to reinforce and practice.

I also started the Max portion of the Insanity program this week. MAX and INSANITY--enough said!

Have a great weekend!

Sunday, March 4, 2012

What's Going on and What Keeps You Going Shay Shay?

Wow, it's March! I can't believe it! 2012 is already flying fast. I say this every year, but every year does seem to go faster and faster.

So, what's been going on with Shay Shay?

Shay Shay has been one busy girl with work, work travel, and just trying to keep up with life. This past week, I let life get in the way too much and got behind on Insanity. I am four days behind, but I am excited to get back on track tomorrow. I am looking forward to seeing the results of the next 5 1/2 weeks of Insanity work.

Life has also gotten in the way of my time on the courts, but I got a chance to get on this past Thursday and participated in Bootcamp Tennis today. Oh, did it feel great! I ran the hills by the courts, backpedaled and ran the lines, and did cone speed work drills. Then we picked up our rackets and knocked the fuzz of the balls. Over 3 hours of drills and match play; I had a blast! How cool is it to workout without it feeling like a workout?

With my awesome workout on the courts, I am ready to really work to get in SUPER-DUPER tennis shape. As anyone who knows me, knows--this journey to lose fat and win is about more than just looking great. I really am committed to becoming the best all-around athlete I can.

This commitment keeps me going more than that bikini that I am determined to sport.

High tennis and swimsuit season is coming. Let's Go!

Monday, February 20, 2012

Congratulations, You've Gotten Better

"Congratulations, You're Gotten Better!" Shaun T. spoke these words to me this morning after I completed my Day 15 Insanity Fit Test. And he was right! I did get better:

1. Switch Kicks: 59 (3 more than Day 1)
2. Power Jacks: 60 (6 more)
3. Power Knees: 114 (34 more)
4. Power Jumps: 38 (10 more)
5. Globe Jumps: 9 (3 more)
6. Suicide Jumps: 17 (3 more)
7. Push-up Jacks: 23 (7 more)
8. Low Plank Oblique: 55 (10 more)

Not too shabby Shay Shay--especially after having to complete Pure Cardio AND Cardio Abs on my Rest day because I skipped a day during the week! I'm encouraged to Keep the Momentum Going!

I know (and I have to keep believing) that as I getter better in the workouts, my physique will get better. I am already seeing positive changes in my physique just after two weeks. Now if I can just get disciplined enough to only check the scale once a week or even--gasp-only on Fit Test Days. Let's see!

Sunday, February 19, 2012

Mirror, Mirror on the Wall

Today I finished Week 2 of Insanity. After my workout, I met my Godsis, her husband and their darling son (just under 2months old) for brunch at Paschal's restaurant. I had never been to Paschal's for brunch, but I know from experience that the mac n' cheese and yams are awesome and also two of my FAVORITE dishes for the soul!

All the way to Paschal's I reminded myself that no matter what is on the buffet, I MUST make good choices. To my surprise, Paschal gave me a little help. The buffet was set up at one end of the bar area. One each side of the bar there is a very large mirror. Just before I picked up my plate (which are a very great, small sized--but folks did pile them high to make up for it), I turned and looked right in the mirror.

Mirror, mirror on the wall, who has gone from wearing XL to small? I couldn't resist. Forgive me.

Anyhoo, I did look in the mirror got a reminder glimpse that I have worked really hard to get to this stage of my journey. I worked really hard just a couple hours before during my Insanity session. I refused to blow it by "getting my money's worth" at the buffet.

With this reminder, I made excellent choices without feeling deprived--focusing on loading up half my plate with the yummy collard greens and having NO DESSERT! I drank lots of water, and left feeling delighted and satisfied--not stuffed.

Perhaps all buffets should have such mirrors!

While on the subject of buffets, Sweetie told me about an article he read that discussed how ridiculous the eating can get at buffets. The writer asked readers to imagine they were ordering straight from the menu all the things/quantity of food they get off the buffet. Pretty profound. Something definitely to be remembered!

Friday, February 17, 2012

Simple Plan for Fat Loss

I have been on this journey for almost five years now. I have accomplished quite a bit, but as anyone who knows me knows--I'm not finished yet!

This journey will never stop--even when I get to my ideal healthy body fat percentage and desired sculpting of my muscles, the journey to maintain will have to continue.

But, I'm not in maintenance mode yet. I must keep learning about nutrition for fat loss and reinforce what I already know.

Today, Sweetie sent me an article on 10 Tips for Sports Nutrition which lead me to do further research on resources listed. I came across Precision Nutrition. My friend "A" had mentioned her interest in this plan, but I never really looked into it.

Well, today was the day. As typical these days, much of the information from the article and Precision Nutrition website contained familiar concepts and tips for fat loss. But what caught my attention today was the simplicity of the formula for fat loss outlined by the Precision Nutrition founder.

To Lose Fat (and in my case WIN), here is the formula (my own emphasis added):

REPLACE some carbs with VEGGIES
REPLACE bad fats with GOOD ones

There it is--what I already knew--plain and simple. Actually, I have been following this formula, but perhaps not with (ahem) precision. I have veggies with at least 4 out 5-6 meals a day. I haven't really been eating any bad fats in the last 5 years, but I have increased my level of healthy fats.

However, I think I need to tweak the Calories Down piece. I'm looking leaner, but my weight is not what I think it should be at this stage of the journey. I'm maintaining my weight, but I still want to lose. I think my effort to increase my protein and healthy fat intake undermined the calories down piece of the formula. I need to find the right balance between these three concepts, and I actually think this will not be difficult.

All I need to do is focus on the formula and be even more strategic about planning my meals.


This renewed focus along with my Insanity challenge should yield the results I desire.

Stay tuned!

Tuesday, February 14, 2012

Digging this Insanity!

I am now in Week 2 of Insanity, and I am really DIGGING this workout series!

So what is Shay Shay digging?

1. It's tough! I really needed something to push me. I have always underestimated workout DVDs and their ability to push me. Well Shaun T is THE MAN!

2. The insanity is temporary! While I am in the middle of the workout, I sometimes think, "I am crazy for doing this?!?!?!" NO, THIS WORKOUT IS CRAZY! There are points when I really do want to stop, turn off the DVD and stretch out on the floor. Then I remind myself of my goals, keep pushing, and BAM---I'm done! (NOTE: The counter on the screen helps because you can see there is an end to the insanity.) Once it's over, I feel great and all the insanity disappears. What is left is a great sense of accomplishment, and this awesome feelings lasts throughout the day!

3. It's portable! I travel quite a bit for work, and most hotel gyms are just mediocre (on top of my love/hate relationship with cardio machines). Being able to keep up the insanity while on the road is priceless!

4. The stretches! I really love that Shaun T makes me (as if he is in my living room) stretch after the "warm up". The Insanity warm-up is more like a HOT-up! It's a cardio workout all by itself. Half-way through the HOT-up, I am waiting for the stretch! I am bad about stretching, so it's good that Shaun T. incorporates good stretching during and after the workout.

5. Shaun T-isms: "Get Fit or Get Out"; "I'm not trying to hurt you; I'm trying to make you better"; when jogging to stay loose "pretend like you have a potato chip in your hand, pump your arms, keep your jaws loose." Really, a Shaun T, a potato chip--now that's funny! How about a raw almond or apple slice instead Shaun T?

I could go on, but let me get through another week first before I get ahead of myself (smiles).

Shay Shay would love to get asked by bodybuilding.com/Shaun T/Insanity to promote this product, but right now I'm just sharing my journey and how this particular program is helping me. No endorsement checks in the mail for Shay Shay (at least not yet. hint hint).

Monday, February 6, 2012

Digging Deeper: My Insanity Challenge!

I have been TALKING about HARDCORE results for quite some time now! I have made significant progress and man folks THINK I should be done--but they just don't understand the goals I have set for myself.

June will mark 5 Years since I started eating clean and seriously studying what it takes to build a more fit physique. I am DETERMINED (again, I know) to reach my goal of 18-21% Body Fat and wearing that bikini by the time I celebrate 5 Years on this journey.

To do this I must do as Shaun T says: DIG DEEPER! I need to push myself even harder than I ever have before!

This morning I did the first full Insanity workout. OFF THE CHAIN! To finish and keep my form, I will have to DIG DEEPER! I am officially starting my own Insanity Challenge. I am going to make the most of the next 60 days and then keep Pressing Toward the a Full Celebration of 5 Years of Losing Fat an Winning!

Let's Go Shay Shay! Let's Go!

Sunday, February 5, 2012

Going Insane!

In a January 5, 2010 post, I vowed that I was STOPPING the INSANITY! I committed to breaking the cycle of getting close to my goals and then getting off track only to find myself gaining fat again!

While the journey has not always been straight since then, I am proud to say that I am now the fittest and leanest that I have ever been--probably in my life! Yet, I am still short of my goals. As I have confessed over the last month or so, I have not been putting in the work that I need to reach my goals--especially in the gym! With the clean eating, I am great during the week, but not so much on the weekends (another issue I have addressed on this blog--you really can blow a week of progress just on the weekend!).

Anyhoo, I have been hearing about Shaun T's Insanity program for a long time now.

Those that have committed to it have gotten great results. Now that I am on hiatus with training with a personal trainer, I need something to get me in gear! Just going to the gym, lifting, and getting on cardio machines just wasn't doing it for me (more like I wasn't doing what I needed to do on my own!). I needed to shake up things!

After speaking with a colleague who used Insanity to prepare for fantasy baseball training camp and shedded about 5% body fat in the process, I put out a request on Facebook to see if anyone had the Insanity Program that they wanted unload. A tennis pal of mine answered! She has recently totally changed her physique and looks great! Real live results-love it!

After a couple days of hesitation, I finally did the Fit Test this morning. Apparently lots of people have not survived the Fit Test. So, although I am in good shape, I still wasn't sure if I was ready to be humbled by Shaun T!

The Fit Test was indeed a CHALLENGE! But Shay Shay survived! I am thankful for the foundation I have built through my previous work with trainers (THANK YOU ALL). I am convinced the foundation is a must! Jumping into Insanity without some sort of fitness training foundation could be dicey!

Here is where I am:

1. Switch Kicks (2 Kicks=1 Rep): 56
2. Power Jacks: 54
3. Power Knees: 80
4. Power Jumps: 28
5. Globe Jumps: 6
6. Suicide Jumps: 14
7. Push-up Jacks: 15
8. Low Plank Oblique: 45

I am really glad that I got off my rump and plunged into Insanity this morning. I am looking forward to seeing the results!

P.S. I am no longer going to make the Arnold Sports Festival this year. My schedule just will not allow it, but I will make it there one year! When I do, I will look like I belong!

Sunday, January 22, 2012

Trying New Things and Being Prepared!

This week, I have a three day off-site meeting at work. While I'm sure there will be snacks, I'm also sure the snacks won't be a part of my eat-clean lifestyle. These meetings will start quite early, so I have to rise earlier to get in my workout and cut down my breakfast routine time.

What's Shay Shay to do?

Shay Shay gets in the kitchen! I must admit that I'm a tad bit tired today! The Aussie Open coverage goes way pass my typical bedtime, but I don't have the gene that allows me to sleep in, not even on the weekends. I'm feeling it. I really didn't feel like doing much in the kitchen today and I had some work to do because I'll be off-site (the work on-site still has to get done!) but I also don't feel like losing progress either! Besides, I'm low on my trusty quest bars and almonds get boring.

So in the kitchen I was--preparing some clean eats for the week. Yes, Shay Shay will be taking the super cooler to the off-site. My colleagues have been warned. Here's what I have prepared, including some new things:

Zucchini Protein-Packed Muffins: My wonderful grandmother makes the absolute, most delicious zucchini bread in the world! I LOVE LOVE LOVE it, but I have to eat in only when I go to Virginia for the holidays and then in moderation. I ran across a recipe for protein-packed zucchini bread and decided I would make muffins. I cooked them a little too long, but I really like the taste. They taste like real muffins, but without the sugar, bad fat, and calories of a bakery muffin. I used flaxseed, almond flour, protein powder and egg whites in this recipe. These will be part of my mid-morning snack for sure! I'll be making these again!

Next up protein pancakes and kale, mushroom, and red onion frittata! I've been making and enjoying protein pancakes for a few weeks now. I am truly a foodie of habit. After a work dinner conversation about chia and the benefits, I decided to take out the chia seeds (yes, like the Chia Pet!) and add them to my protein pancakes in place of egg whites. When in water, the chia seeds swell into a gel making them perfect for baking. I have never used chia seeds for baking before, but I'm pleased with the result of my pancakes.

I'm also really digging Kale too these days. I sampled this frittata for dinner with some shredded Parmesan cheese and salsa. I will definitely enjoy this breakfast in the morning. The great thing is that it is portable, so I can pack it up in the cooler and take it to work with me so that I can get to the work earlier to be prepared for the off-site meetings.

My trusty quinoa. I really like quinoa a lot, but I hadn't cooked it in a long time. I added some rosemary, broccoli, and some new things: edamame, coconut oil and apple cider vinegar. I had some for lunch today and it was delicious and so quick to make!

Everything is packed up and ready to go. With these items, I'm prepared for my meetings--at least on the food end of things. (smile)

To finish off my cooking session and to cure a sweet tooth, I put some chopped apple, walnuts, oats, a dab of coconut oil, cinnamon and stevia in a bowl and popped it in the oven for a very yummy apple "cobbler." I gobbled it up before I thought to take a picture!

With my green tea, this was a perfect way to end my evening. I'm winding down now and getting my mind ready for tomorrow. I will be rising early for the gym, and I'm looking forward to it!

Wednesday, January 18, 2012

Hump Day Confession: Pushing Pass My Funk!

So, I'm going to confess! I didn't reach my goals during the first 90 Days of the Sweet Spot Fitness Challenge because I have not been putting in the work I KNOW I need to reach my goals!

I have just been a plain ol' Fitness FUNK! Have I pretty much maintained the 60 pound weight loss and size 6--yes. But was this my end goal--NO! And, I'm just not feeling or looking as tight as I had been.

I have my sights on bigger goals, and I was not getting it done!

This week, I'm PUSHING Myself PASS My Funk! I know what I want. I need to go after it! I am going after it!

With my new cooler and now renewed motivation, I cooked, have been packing up my meals and hitting the gym. Check out my meals for the week all packed up and ready to go!

Buffalo Parmesan Burgers

Chicken Picadillo with Black Beans and Quinoa

I also cooked up some ground turkey and veggies and now it's all packed up--no excuses!

Saturday, January 14, 2012

Oh How Sweet It Is!

It's just Saturday and it has already been a SWEET weekend!

Friday, my Sweet Spot Fitness pals got together at A's aka The Beast for The Sweet Spot Workout Mix Release put together by A and to celebrate 90 days of supporting each other toward finding our Sweet Spots of Health and Fitness. Some of us have lost weight--up to 20 lbs, have started new exercise programs, have been cooking more and eating more veggies and most of all EVERYONE has been get motivated and inspired by each other! It was an awesome night, and The Beast had a beautiful Healthy spread for us. While I didn't accomplish what I wanted during the first 90 days, I'm looking forward to the next 90 Days! I have new sense of motivation and of course My Plan!

The Sweet Spread!

Today, I played my first USTA league match since November! It was such a beautiful day. I actually had to put on a skirt (thank goodness my teammate brought a spare!). My partner FW and I played really well together--and this was our first time playing together in an official match. The McGhee Super Slammers took ALL 5 points today!

I knew I would be out on the courts for a while so I packed my new cooler bag with some clean eats--some quest bars, grilled chicken breast and spinach and persimmon salad with organic apple cider vinegar and balsamic vinegar. All the players were looking at my eats with envy!

Loving my new cooler, Baby!

One of the ladies who eyed my salad and who also was one of my opponents asked if I was a fitness buff? Who, me? My response: I sure am trying! Her: well I can really tell!

How is that for encouragement from someone I just met!

Tomorrow, I will hit the Farmer's Market to get some fresh produce, lean meat and some spices and coconut oil.

Looking forward to the long weekend. I have a MLK 5K on the schedule and maybe a little more tennis too!

I am Shay Shay, and I am Fit!

Sunday, January 8, 2012

Let the Hard Work Begin!

I just got back from an exciting weekend to celebrate my godbrother who played in the U.S. Army All-American Game for outstanding senior football athletes. My mom, a few other supporters of my godbrother and I had a wonderful time in San Antonio. My godbrother was named Captain and had a really great showing on the field. He's such a great young man. I am really proud of him. It was a real pleasure to meet and see all the young athletes on and off the field. I was truly inspired. I know they have worked hard to get to this point. I wish them all nothing but HUGE SUCCESS!

The great thing about San Antonio is the River WALK! I emphasize "walk" because we didn't need a car or cab the whole weekend! The weather was great and we could walk EVERYWHERE we needed! I was in heaven! There is nothing like some good weather, good company, and nice walks! A little exercise with no effort--SWEET!

We had some good food too. I indulged, but didn't go too crazy. I know I have some goals to meet, and gosh darn it, I'm going to meet them!

So, tomorrow starts my next phase that I shared in the previous post. I am excited about the results I will see because I know they're going to be great if I stick to plan and put in the effort.

My new stash of quest bars arrived, my trampoline is here, and now I'm just waiting on my new cooler to arrive Tuesday.

I'm cooking up chicken and salmon now. I have veggies already done with more in the fridge to prepare. I won't wait for the cooler to pack up my good, clean eats tomorrow. But I can't wait to pack it up Tuesday night (going to try to start preparing my cooler the night before!).

Here goes! I'm really excited!

Thursday, January 5, 2012

Detox Done! What's the Plan Now, Shay Shay?!?!?!

I ran out of my bone broth after I finished day 2 of my detox, but it worked like a CHAMP! I feel great, and my abs look like they did pre-holiday. For day 3, I kept my food intake to protein and veggies and added 3 tablespoons of coconut oil. I even found a way to continue my daily 6 tablespoons of organic apple cider vinegar (2 tablespoons, 2x/day) without always drinking with water (great on my salad and veggies, especially with the coconut oil!).

I got in some strength training this morning and hopped on my new trampoline (more on this another day) for 15 minutes when I got back from the gym. I am feeling like a CHAMP!

So, now what?

Let me once again share my goals: 135 lbs; 18-21% BF by March 1, 2012. I am determined to make this mark and stick with it! Let's not forget that green bikini I've been discussing for what seems like years (wait--it has been years!)

I heard Janet Jackson say on her new NutriSystem spot (no opinion on whether she's a good spokesperson or not. Do you Janet and NutriSystem!) this: You can't just HOPE and WISH for what YOU WANT. You have to PLAN and GET ON IT! (emphasis my own)

This is POWERFUL and TRUE! So, what's Shay Shay's plan?

1. Veggies at every meal
2. No more than 1-2 servings fruit/day
3. Coconut Oil: 3 tablespoons a day
4. Continue organic apple cider vinegar and warm lemon water regime
5. Weights 4x/week
6. Cardio 60 min/day, 6 days/week
7. No breads or starch carbs other than a few tablespoons of oats or quinoa (pre-cooked weight)
8. Try new high protein, low carb recipe a week
9. Continue gallon of water a/day (green tea and lemon water and organic apple cider vinegar regime count toward gallon)
10. 4-5 cups of green tea/day
11. PLAN cheat meal
12. Stick to the PLAN!

So this is my PLAN. I am not simply hoping or wishing I will reach my goals. I BELIEVE I WILL reach my goals WHEN I STICK TO THE PLAN!

GET ON IT, Shay Shay!

Tuesday, January 3, 2012

Detoxing and Surprise Training

Today, I started my post-holiday detox. I had to modify it slightly so that I can have energy to get in a good workout (what's the point of detoxing but losing ground fitness wise--plus I've missed my regular workouts!).

I am so glad that I incorporated some whey protein prior to going to the gym because G--my trainer--was there! I was so excited to see G. I miss G! I have been on hiatus with the holidays and while I do my budget for 2012.

He gave me a great workout to do. Boy did my body feel it! I can't wait to get back to my regular sessions with him!

I just had some kale chips, and I am feeling good.

I'll be more prepared for day 2 of the detox tomorrow. Modification is a good thing!

Monday, January 2, 2012

Happy New Year: Game On!

Welcome 2012! I am ready!

While I can't believe how fast 2011 has come and gone (I think I say this every year as I get older), I am thankful for having a wonderful and prosperous year.

In 2011, I pushed myself to reach new health and fitness heights. I learned more about my body and nutrition and what it take to really lose fat. I pushed myself harder in the gym and am leaner and have more muscle tone than I have ever had! I ran TWO half-marathons within 3 weeks after saying I would NEVER run a half-marathon again! Best of all, I am entering 2012 without the usual 10-15 holiday pounds I usually gain! For all of these accomplishments, I am proud.

So, what's on tap for 2012! June 2012 will mark 5 years since I started the eat-clean lifestyle. I intend to be bikini ready to celebrate this milestone! I am determined to be as lean and buffed as I can be in 2012 and beyond! I also am planning to attend the Arnold (as in "I'll be back") Sports Festival in March. http://www.arnoldsportsfestival.com/ I have about 8 weeks to make sure I am able to walk into the Arnold feeling and looking great! I can't wait!

The last of my New Year's house guests depart today. Tomorrow I will begin detoxing for a few days (I got the detox plan from Tosca Reno's blog) to jump start my system as I get back on my regular plan.

I am looking forward to seeing what I will accomplish in 2012.

It's going to be an awesome year!