9 WEEKS TO BEACH BODY

Hi friends!  I’m so excited to share all the details of my 9 Weeks to Beach Body as I prepare for a trip to Florida with Brian this Summer!  You can find our Mexico trip recap here.

I’m using the Florida trip as motivation to buckle down and get serious about my fitness so I can look and feel my best while we’re there!

As a subscriber to this newsletter, you’re getting this exclusive fitness content as I prepare!  Thank you so much for subscribing!  I hope this info is helpful for you!

8 WEEKS TO BEACH BODY (Week 2)

THE PLAN

*subject to change

1.  Macros: 1250 calories, 40% carbs, 40% protein, 20% fat which equals 125g carbs, 125g protein, and 28g fat.

Macros stayed the same.

2.  Exercise 7 days a week, burning 300 calories per session

I’m tracking my calories burned with my apple watch and realized it’s soooo hard to get to 300 calories per workout session and I workout hard!  I usually burn about 250 calories through exercise

3.  Drink at least 64 oz water. 

I haven’t been reaching this goal, so that’s something to focus on for this week.

4.  Get 8 hours of sleep. 

I’m still going to bed early (9:00 p.m. is and waking up by 6:00 a.m.).  It feels great!  Sleep is crucial for recovery when you’re strength training.  It helps with muscle repair and new muscle growth.

CURRENT STATS as of 4/23/21

Age : 46

Height : 5’0

*I use the InBody Analyzer at my gym to get these figures

I’m so ecstatic about my progress this week!  I was hoping to lose 1% body fat and I lost 2%!  And I built muscle.

9 Weeks to Beach Body

9 Weeks to Beach Body

WHAT I ATE THIS WEEK

Meal 1 : Coffee with creamer, Muscle Egg – 1 cup, 15 roasted almonds (I need something in my stomach before I workout)

Meal 2 : Protein pancake with berries and sugar free syrup

Meal 3 & 4 : 4 oz lean protein (fish or 96% lean ground beef), 1 cup veggies, 1/2 cup jasmine rice + a ‘cutie’ orange if I’m still hungry

Meal 5 : Egg whites, turkey sausage

9 Weeks to Beach Body

I really enjoy these almonds and my breakfast protein pancake is one of my favorite meals of the day!

9 Weeks to Beach Body

9 Weeks to Beach Body

9 Weeks to Beach Body

9 Weeks to Beach Body - Meal Prep

I love the ease of dumping my prepared meals onto a nice plate and popping into the microwave.  It’s so super easy!  It takes some time on the front end, but saves so much time day to day and meal to meal.

9 Weeks to Beach Body

9 Weeks to Beach Body

This is the plate of sashimi Brian, his sister and I shared at lunch.

9 Weeks to Beach Body

Sashimi Nutrition Guide

9 Weeks to Beach Body

I love eating a piece of gum post meal.  It satisfies my sweet tooth!

9 Weeks to Beach Body

I made these nachos on Friday.  But, it was probably half the size of what I would normally eat when I make nachos!  This portion was just right – my bigger portion always left me feeling miserable after!  It’s just chips, refried beans, low fat cheese, pickled jalapeños and a side of Lays ranch dip.

MY MACROS THIS WEEK

9 Weeks to Beach Body Nutrition Summary

9 Weeks to Beach Body Nutrition Summary

9 Weeks to Beach Body Nutrition Summary

EXERCISE

9 Weeks to Beach Body Exercise Summary Exercise Summary

OVERALL RECAP

How was your energy level 0-10?

10.  I got great sleep and felt so productive!

How much sleep did you get on average?

A good 8 hours a night, felt great!

How hungry have you been?

I’ve been moderately hungry this week.  Still adding a cutie to my meal if I’m still hungry after I eat.  I do feel like I’m getting in a better groove and usually eat at 7 am, 10 am, 1 pm, 4-5 pm, 7-8 pm.  I go to bed early so I don’t start feeling hungry and eat later at night.  Realizing I’ll be eating again in just a few hours allows me to not stress and start thinking I’m gonna be too hungry.

What were your fitness wins this week?

I’m proud of myself for sticking to my meal plan while out to dinner.  I really didn’t want the chips and queso so it wasn’t hard to resist them, but my meal (dry chicken) was so bad! Poor Brian ate it with me.  I’ll order grilled fish & salad next time I’m at a Mexican restaurant.

Also, I was at Walgreens and had the bag of dark chocolate in my hand, thinking “I can just have one piece after dinner” but I put it back.  I don’t want the temptation in my house because I know I’m likely to eat 3 or more and I don’t want to ruin my hard work, especially this early in the game!

What can you improve on next week?

I did so good this week and I feel awesome and the results were there.  I want to keep the momentum and continue to see results!  It’s crazy how when I wake up and exercise, it gets me going the rest of the day and I’m more productive throughout the day.  I really love that part!

9 Weeks to Beach Body

_________

9 WEEKS TO BEACH BODY (WEEK 1)

MY  WHY & MANTRA FOR STICKING WITH IT

I find it useful to have a “WHY” and “MANTRA” because fitness prep is hard, uncomfortable and challenging and you’ll often want to give up because motivation will only get you so far.  When you are struggling, remember your WHY and repeat your MANTRA.

MY WHY – I want to be healthy, fit and strong my whole life with vibrant energy and feel confident at the beach this summer.

MY MANTRA – Do the work and see the change.  In 8 weeks, you’ll be so glad you stuck to it!  You can do this! 

MY GOAL

18-19% body fat

I know I feel really good with high energy, less “bloaty” feeling/looking at that percentage. I like a muscular/lean body composition.

The pic below is from 2015 when I was prepping for a fitness competition and I was 19% body fat there.

Bikini Contest Prep - 5 Weeks Out | Honey We're Home

THE PLAN

*subject to change

1.  Macros: 1250 calories, 40% carbs, 40% protein, 20% fat which equals 125g carbs, 125g protein, and 28g fat.

I chose 1250 calories because I know my BMR is around 1190. Your BMR is the number of calories that reflects how much energy your body requires to support it’s vital functions if you were resting all day.  You can calculate your BMR with an online calculator, but I’m not sure how accurate it will be.

I can’t tell you where your macros should be, but one way to help you find out is to use the My Fitness Pal app to track every single thing you eat for at least 5-7 days to find your average calories consumed.  You have to track it all and not diet for it to be accurate, but once you do, you can start by cutting your calories by 15-20% to lose weight.

2.  Exercise 7 days a week, burning 300 calories per session

One day can be “rest” day with just a light walk.

3.  Drink at least 64 oz water. 

Ever wonder where the fat goes when you ‘lose’ it?  Scientists say you actually exhale the fat, but you also lose it through sweat and urine.  I have found this water bottle so helpful in reaching my water intake for the day.  And, while I’m exercising, I also drink another 24 ounces.

4.  Get 8 hours of sleep. 

For me, that means going to bed at 9/9:30 p.m. and waking up at 5:30/6:00 a.m. You need that sleep to give your body time to rest, renew, and regenerate those muscles from your workouts!

CURRENT STATS as of 4/23/21

Age : 46

Height : 5’1

Weight : 110.5 (45.6 pounds skeletal muscle, 26.7 pounds fat)

Body Mass Index : 21.6

Body Fat : 24.2%

*I use the InBody Analyzer at my gym to get these figures

WHAT I ATE THIS WEEK

*I use this digital scale to measure my protein.

For the most part, here’s what my food looks like:

Meal 1 : Coffee with creamer, Muscle Egg – 1 cup, 15 roasted almonds (I need something in my stomach before I workout)

Meal 2 : Protein pancake with berries and sugar free syrup

Meal 3, 4, 5 : 4 oz lean protein (fish or 96% lean ground beef), 1 cup veggies, 1/2 cup jasmine rice

For the ground beef, I sauteed 2 pounds in my Always Pan (on sale), drained, then added Liquid Aminos (tastes like soy sauce), Worcestershire Sauce, salt and pepper.  I didn’t measure, but maybe 1-2 tablespoons of each sauce.  It’s really tasty!

For the jasmine rice, I add a half a bouillon cube to the water while it cooks- also delicious!

Protein Pancake

1/3 cup Power Cakes Mix

1/3 cup Water

1/3 cup All Whites

1/4 cup Blueberries

2 Strawberries

2 Tblsp Sugar Free Syrup

*Spray 8-inch pan with cooking spray.  Mix together and pour into pan over medium heat.  I usually cover the pan for a bit until the liquid is mostly solid (about 4 minutes), then flip.  Cook on the second side for about 2 minutes.  Makes 1 pancake.

 

MY MACROS

Bikini prep macros

MY EXERCISE

I’m using my Apple watch that my girlfriends got me for my birthday to track my calories burned.  I’ve heard it tracks cardio calories pretty well, but not necessarily strength training workouts.

Wednesday 

Walk to park – 138 calories burned

Thursday

Walk on treadmill 30 min – 126 calories burned

Friday

Train with Matt – 20 min

Spin Class – 45 min

Total calories burned – 255

Similar Zella TankLulu ShortsNike SneakersUnder Armour Sports BraLow Socks

OVERALL RECAP

How was your energy level 0-10?

8.  I got great sleep, but it was also that time of the month.

How much sleep did you get on average?

A good 8 hours a night, felt great!

How hungry have you been?

Adjusting to a new meal plan is hard.  I eat every 3 hours, so at the end of some meals, I still felt a little hungry.  But, knowing I’m going to eat again in three hours helps.  Adding a cutie orange (40 cal) or piece of gum after a meal helps.

What were your fitness wins this week?

I’m proud of myself for not drinking this week!  I’m also glad I brought my food to the restaurant.  When I texted Brian that, he wrote back, “Weirdo- ha!” I wouldn’t normally do that, but it was my first week and I really wanted to stick with it!

What can you improve on next week?

Keep sticking closely to my macros!  Burn 300 calories per day. Waking up early and going to bed early helps me avoid that late night snacking!

__________

Are you doing a fitness prep with me?  I sure hope this helps. Obviously, these are my macros and plan, so yours would probably be different considering your own goals, body composition, and what works best for you.

I’m nerding out over these nutrition details, but I hope that I can see results and better track what’s working and not by doing this.  Next week will be 8 weeks to go! We can do this!

See you next week friends! 

Shop My Instagram