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!
THE PLAN
*subject to change
1. Macros: 1250 calories, 40% carbs, 40% protein, 20% fat which equals 125g carbs, 125g protein, and 28g fat.
2. Exercise 6 days a week with 1 rest day
3. Drink at least 64 oz water.
4. Get 8 hours of sleep.
CURRENT STATS as of 4/23/21
Age : 46
Height : 5’0
FINAL BEACH BODY RESULTS (Week 9)!
Well, I knew I had to hit it hard this last and final week, especially since last week was such a bust! I made sure to schedule out my workouts and planned one for every.single.day.
That is my biggest tip for success. PLAN. THEN EXECUTE THE PLAN.
So, before the week starts, plan out your workouts. Look at your schedule and fit them in. If you don’t make the time, you’ll never find the time. When you make your exercise a priority and get it on your calendar, it will happen. When you vaguely say, “I want to workout three times this week” but don’t actually write down when and where those exercises are going to take place, they’re less likely to happen.
So, I worked out everyday this week.
I also tried to hit my macro numbers.
But, I’m getting hungrier. So, mid-week, my trainer increased my calories from 1,250 to 1,400 and that was so much better!
When I started this challenge, my goal was to get in shape for our trip to Florida and that was a motivating factor. But, as the weeks went on and I got leaner, I started feeling so much better, lighter and confident. FEELING my best is really the best result, over any number on the scale or bodyfat percentage.
One thing that absolutely kept me accountable and on track was the fact that we measured every week. I knew I had to stick with it because the scale and in-body analyzer doesn’t lie. You can’t hide from that. It’s also a lot of pressure! So, I’m really glad to be done with that part.
I started in April at 110.5 pounds, and 24.2% body fat.
I ended in June at 103.8 pounds, and 18.8% body fat.
So, I lost 6.7 pounds, and 5.4% body fat.
And, I didn’t lose any muscle. In fact, I gained a tiny bit and that’s really hard when you are dieting down.
The only tape measurement I took was at my waist, and I lost 2.5 inches there and probably went down a size in jeans and shorts.
I’m ecstatic about those results and feel very proud of what I accomplished.
My main point to you is that, yes, day-to-day, it’s challenging to stick with your macros and workouts, but in the end, it’s so worth it. And really, in the grand scheme of things, 9 weeks isn’t that long.
If you knew that in two months from now, you could drastically change your physique, wouldn’t that excite you?! KNOWING that if you make a plan and execute the plan, you WILL see results.
It’s freeing to know that you don’t have to live with a body you don’t feel good in. You can change it if you want to. I made this content exclusive for people who signed up for it because I don’t want anyone to feel like I’m preaching to them or talking about something they’re not interested in.
If you subscribed to this fitness challenge, I’m hoping that this information will motivate you and make you feel HOPEFUL and positive about what you are CAPABLE of doing!
Feeling strong and healthy, vibrant and alive is so important, especially as we get older. When my Dad was really sick, he lost most of his physical abilities. It was painful for him to even walk. I was exercising hard at that time – really as a way to cope with the stress. But, watching him suffer so much physically made me SO GRATEFUL that I was ABLE to exercise.
So often we say, “I don’t wanna workout.” We don’t FEEL like it. Well, what if you weren’t physically able to? Then, you might wish you could. I keep that in mind and thank my body for what it is able to do.
Do I always feel like workout out? No. Is it really freaking hard sometimes. Yes.
But, I’m able to and so are you!
We can be glad about that.
And don’t you honestly FEEL so much better after a workout? Of course.
When you are making a plan and executing the plan, you can’t stop to think about how you FEEL during the execution part.
You just have to trust the process and KNOW that what you really want is the outcome. That’s when you feel great and powerful and confident and strong. Getting through the day-to-day workouts and meal plan may (or may not) feel good at the time. But that’s not what matters.
What matters is that, if you want the results, you take the action necessary to get the results.
So, let’s see what this last week looked like.
WHAT I ATE THIS WEEK
It been important for me to hit my macros during this fitness challenge, so not just eating a certain number of calories, but making sure I get the right amount of protein, carbs and fat. My macros have stayed the same throughout this challenge, expect for this last week when we increased my calories, so my macros went up too.
Macros: 1250 calories : 40% carbs, 40% protein, 20% fat which equals 125g carbs, 125g protein, and 28g fat
New Macros : 1400 calories : 40% carbs, 40% protein, 20% fat which equals 140g carbs, 140g protein, and 31g fat
I got new glass meal prep containers this week and I love them! I really love how sturdy they are and that you can use them in the microwave. And, I can easily see what I have in them. With the plastic ones, I’d have to pull them out to see what was inside since I often prep a few different meals at a time.
I prepped tuna salad, chicken thighs (trimmed fat), broccoli, zucchini, squash, rice and sweet potatoes.
I stuck with my protein pancake for breakfast with berries.
Before my glass meal prep containers arrived, I prepped my Tex Mex bowls in my old plastic containers. I love this meal! I seasoned the cod with low-sodium taco seasoning, made fresh pico, and added black beans, rice and frozen corn. It’s 4 ounces of fish, 1/4 cup rice, corn and beans. Then, I’d add a 1/4 of an avocado. It’s delicious! You could also make it with ground beef, chicken or shrimp.
I’ve really enjoyed this Greek yogurt with berries and a drizzle of caramel sauce as a sweet treat.
I’m also hooked on the Caramel Rice Cakes! They taste like dessert to me! I’ve eaten one or two after a meal if I want something sweet.
EXERCISE SUMMARY
Saturday
10 Minute warm up on Treadmill and 45 minute Muscles Class
Calories Burned : 181
Sunday
Body Blast Workout, 50 minutes
Calories Burned : 240
Monday
HIIT Weights Class, 60 minutes
Calories Burned : 341
Tuesday
Spin Class, 45 minutes
Calories Burned : 260
Wednesday
Train with Matt, 30 minutes
Calories Burned : 200
Thursday
Spin Class, 50 minutes
Calories Burned : 314
Friday
Train with Matt, 55 minutes
Calories Burned : 212
WHAT’S NEXT?
Well, maybe it’s my personality to be thinking about the next thing, but I bet you’re curious too . . . what’s next? I’ve already been asking myself that too and have talked to my trainer about it.
But, for now, I’m going to enjoy my trip to Florida, continue to eat healthy, and let myself enjoy treats too. I’m not bringing a scale or weighing my food or going to worry about how many calories I’m eating. We’re staying in a townhouse with a full kitchen, so I plan to cook some healthy food like chicken and roasted veggies, make some salads and have lots of fresh fruit to snack on.
I’m also really looking forward to s’mores!! I do know that when I eat really poorly, I don’t feel that good, so all things in moderation.
I’m not bringing workout clothes or planning any workouts while I’m gone. We’ll probably walk the beach and that will get me moving some. My trainer even mentioned that taking a full week break from working out can be good for your body when you’ve been exercising so hard.
I’m sure I’ll be itching to workout when I get back, so I’ll schedule workouts for that week and probably get back on a new meal plan. I like the changes I’ve made, so I don’t want to just get to this place and go backwards.
I’ve found that I really enjoy meal prep and it truly makes my life so much easier when I have meals already made and ready to go, so that will be a constant.
I have to say, thank you so much for sharing in this journey with me. I appreciate you more than you know! I hope that following along with my ups and downs has been helpful and inspiring for your own fitness journey. And just remember, if you want to change, you absolutely can!
Sending so much love friend!!
-M
2 WEEKS TO BEACH BODY (Week 8)
Y’all! I was so off my game this week! I ate way outside of my macros and the results showed! When I woke up to measure on Friday morning, I knew it wasn’t gonna be good, but it just goes to show that every meal matters when you are trying to reach a goal. I was really tempted to beat myself up, and did a little bit, but I know that’s not gonna do me any good.
I’ll share in detail the food I ate this week below, but the night before I measured, I went to Carrabba’s with Brian and his girls and had one of my favorite meals- the Chicken Bryan Texas with fettucini alfredo. I also had a bite of lasagna and a slice of margarita pizza. Finished the night with a spiked cappuccino. Wowza!
This is TMI, but I woke up in the middle of the night and let’s just say it wasn’t pretty! My stomach was in knots. I had also driven up to Dallas on Wednesday and back on Thursday, so we ate Mexican food on Wednesday night and sushi on Thursday for lunch. And, there was a date night on Saturday night at a steakhouse, complete with red wine and dessert!
Sooooo, no wonder I gained 3 pounds this week! OUCH! But, I know that part of it is water weight from all the sodium, and I can lose that quickly by getting back to my macros and drinking lots of water. I also gained almost a pound of muscle, which I’m happy about!
What’s done is done and you have to just move forward and not let the setbacks keep you down. We all have those days or weeks, but consistency over time leads to results. I really want to finish this challenge strong and I have one week to go! Overall, I’m really proud of my progress and feel much better than when I started.
WHAT I ATE THIS WEEK
I didn’t do too well tracking my “treat” meals or while I was out of town, but here’s the details I can share:
Friday – Stuck to macros
Saturday – UG! Brian and I ordered vermicelli bowls for lunch, I ate a peanut butter chocolate bar after, had an iced mocha at the bookstore & that was our steakhouse dinner night! Brian and I split the 10oz filet, but I lost all control when the desserts came!
Sunday – Stuck to macros
Monday – Stuck to macros
Tuesday – 342 calories over
Wednesday – I brought food to take to Dallas, but of course wanted to enjoy a meal with my girls. I ordered fish, veggies and rice at the Mexican restaurant, but also had about half of a skinny margarita, then was still hungry, so I ate tortilla chips and refried beans. Stayed up really late, 1 am I think.
Thursday – Woke up early and I made my protein pancake at Cassie’s house, but after our photo shoot, we went out for sushi and I had a poke bowl. Then, during the 4 hour drive home I got so tired I stopped for an iced mocha. Then, I had the Carrabba’s dinner.
Friday – I woke up feeling so bloated and heavy and my stomach was still upset from the day before. I definitely stuck to my macros! And plan to for the last week!
EXERCISE SUMMARY
I only got three workouts in this week, I usually do five.
Saturday
0
Sunday
0
Monday
60 minute HIIT Weights Class. I still enjoy this class so much. I’m working on lifting heavier too.
Calories Burned : 287
Tuesday
0
Wednesday
30 minutes Train with Matt
20 minute Sprints : I alternate running at speed 7.0/incline 3.0 for 1 minute; then walk 3.0/incline 12 for 1 minute. – but this time I only sprinted 45 seconds, and walked 1.25 minutes
Calories Burned :327
Drove up to Dallas
Thursday
0
Drove home from Dallas
Friday
30 minutes Train with Matt
30 minutes Treadmill – Walked on the treadmill at speed 3.0/incline 12
Calories Burned : 257
OVERALL RECAP
How was your energy level 0-10?
Energy was ok, probably at an 8
How much sleep did you get on average?
Sleep wasn’t great, I have to get Jordan out of my bed, and of course, we stayed up late visiting with friends and didn’t get enough sleep.
How hungry have you been?
Well, considering I overate most days, I wasn’t too hungry!
What were your fitness wins this week?
I’m tempted to say none, but I can say gaining a pound of muscle was a win. Also, I’m gonna count it a win to just get back on track after having a week I’m not proud of. This journey is for myself and it’s human to not be perfect and have setbacks. I think about letting y’all down and feel bad about that, but then I think it’s actually more helpful to share my real journey- the ups and downs.
What can you improve on next week?
It’s the last week and I want to finish strong! I’m determined to see what I can do in this last week, so I need to stick to my macros and get all my workouts in.
I scheduled workouts for everyday this week and I’m also meal prepping new foods so I don’t get bored of the same thing! I’ll share that with you next week!
Until next week friends!!
3 WEEKS TO BEACH BODY (Week 7)
*I use the InBody Analyzer at my gym to get these figures
It was really wild to see my weight drop down to 104.5 pounds this week. I can’t remember when it’s ever been below 105, so that was really crazy. I’ve lost a total of 6 pounds now and I’m really happy with where I’m at! I’m not happy that I lost one pound of muscle this week.
I didn’t sleep well this week because my daughter was sick and I only worked out three times, when I usually workout five times a week. I know that sometimes this happens, but it really emphasized how “off” I feel when I’m tired. Going forward, I’m adding a weight training session to my workouts, and only doing one spin class.
I don’t feel like I need to lose anymore weight, but I do still want to see what 18% body fat looks like on me. I have two weeks to get to that goal, so I just have to be really strict with my food to make that happen. But, spoiler alert, I already WAY overindulged yesterday on a couples date night at a steakhouse! So, this week, Sunday – Thursday have to be nearly perfect if I want to see any reduction in body fat.
I will say, please be SO ENCOURAGED at what you can do in such a relatively short period of time! In just 6 weeks, you can see a dramatic difference in your physique! You will feel better, be more confident, reduce all kinds of risk factors for health issues, have more energy, like how you look in (and out of) your clothes.
I know that I didn’t have a ton of weight to lose when I started, but I feel so much better six pounds lighter! And I’ve lost 1 1/2 inches on my waist! That’s the only place I measured, so I’m not sure of the other measurements. My jeans fit way better now too. I also notice my arms look more lean and muscular.
WHAT I ATE THIS WEEK
It was Memorial Weekend this week and I indulged a little, but still tried to hit my macros and not go over my daily calories.
Macros Goals : 1250 calories, 40% carbs (125g), 40% protein (125g), 20% fat (28g).
Meal 1 : Coffee with creamer, Protein Pancake (sometimes with berries) and sugar free syrup
Meal 2 & 3 & 4 & 5 : I loved the Tuna Salad (added poppy seed dressing and extra spinach/greens) and Chicken Thighs, Sweet Potato Fries & veggies so much that I made it again this week. I gave y’all a behind the scenes look at exactly how I prepped my meals this week HERE.
I also ate Greek Yogurt. You can see some of my favorite healthy snacks HERE.
EXERCISE SUMMARY
Friday
30 minutes Train with Matt
20 minute Sprints : I alternate running at speed 7.0/incline 3.0 for 1 minute; then walk speed 3.0/incline 6-12 for 1 minute.
I’ve started to really enjoy this running and listen to good music on my airpods with a fast beat to keep me going.
Calories Burned : 231
Monday
60 minute HIIT Weights Class.
I was so tired from already not sleeping well and could really feel it in this workout. 20 minutes in, I felt like I wasn’t going to be able to finish. But, I did! And it felt so good after! That’s the good thing about group classes- they keep you going when you want to QUIT!
Calories Burned : 313
Thursday
50 minute Video Spin
Calories Burned : 3227
OVERALL RECAP
How was your energy level 0-10?
Energy was okay on the days I got enough sleep, pretty crappy on the other days.
How much sleep did you get on average?
Gosh, I’m not sure, but I know it wasn’t enough.
How hungry have you been?
Hunger really wasn’t an issue – it was more wanting to enjoy the s’mores and pina colada at the pool. Also, I hadn’t had apples and peanut butter in forever, so I was craving that, but peanut butter has a lot of calories.
What were your fitness wins this week?
It’s a win to lose weight and I only went significantly over calories one day.
What can you improve on next week?
My plan for next week is to do a weights class on Saturday, HIIT class Monday, spin Tuesday, train with Matt on Wednesday & Friday. I’m going to Dallas overnight on Wednesday, so I’ll pack my food to bring with and no drinking!
Are you guys enjoying this fitness series? I’d love to hear your feedback!
4 WEEKS TO BEACH BODY (Week 6)
*I use the InBody Analyzer at my gym to get these figures
Oh man, I definitely had more treats this week, but luckily I still lost a teeny bit of body fat! Overall, I’m down 4 pounds and 5% body fat. It’s really amazing what your body can do in a relatively short amount of time. Every choice and workout may be challenging, but in just 6 short weeks, you’ll be so happy you stuck with it. The time is gonna pass anyway!
WHAT I ATE THIS WEEK
Meal 1 : Coffee with creamer, Protein Pancake (no berries) and sugar free syrup
Meal 2 & 3 & 4 & 5 : I loved the Tuna Salad and Chicken Thighs, Sweet Potato Fries & Roasted Asparagus so much that I made it again this week. I gave y’all a behind the scenes look at exactly how I prepped my meals this week HERE.
TREATS
This week I had more treats than I normally do. Starting with date night on Friday, I had a glass and a half of wine, ordered grilled fish, but also got the fries. Had ice cream and chocolate peanut butter cups for dessert. We also went to lunch on Saturday and I had a glass of wine and the biscuit.
So, Friday and Saturday, I went about 500 calories over.
EXERCISE SUMMARY
Saturday
50 minute walk on the treadmill at home
Calories Burned : 150
Sunday
1 hour on the treadmill with 13 sprint intervals
Calories Burned : 330
Monday
60 minute HIIT Weights Class. This one kicks my butt, but I love the instructor so much, which is KEY to staying consistent with a group exercise class. I can feel my endurance getting better because I used to feel like I was going to DIE in this class, and now I’m keeping up and burning more calories.
Calories Burned : 313
Tuesday
50 minute Spin Class
Calories Burned :271
Wednesday
30 minutes Train with Matt (we do weightlifting, compound movements and a heavy weight that I can lift to failure about 15 times). I alternate with active rests, usually on the versa climber for 2 minutes. I HATE that thing!!
20 minute Sprints : I alternate running at speed 7.0/incline 3.0 for 1 minute; then walk 3.0/incline 12 for 1 minute.
I’ve started to really enjoy this running and listen to good music on my airpods with a fast beat to keep me going.
Calories Burned :231
Thursday
Missed Thursday and went to surprise my little brother on his 40th birthday!
Friday
30 minutes Train with Matt
20 minute Sprints
That night, walked to park and back with Jordan.
Calories Burned : 431 total
OVERALL RECAP
How was your energy level 0-10?
Some days, my energy is pretty high, but I’m also noticing that I’m getting really fatigued after workouts. I’ve probably been pushing myself harder as I get stronger and my cardio ability increases, but I still feel really tired in my body the next day.
How much sleep did you get on average?
Sleep has been good! I’m in a groove where I get in bed a little after I put Jordan down. So, I fall asleep early and usually wake up before my 6am alarm.
How hungry have you been?
I’m not struggling with hunger, but this week, I wanted more treats!!!
What were your fitness wins this week?
My workouts were killer and I’ve been giving 110%
What can you improve on next week?
Next week, I want to be in the 18% body fat range. I want to see what my body looks like at that number. My trainer said I can’t eat any treats if I want to see those results.
I’ve been at this for six weeks and have seen pretty noticeable results. I want to encourage you that six weeks isn’t that long! If you stick to it and stay consistent, you can see visible results in that amount of time. Isn’t that amazing?!
Until next week friends!!
5 WEEKS TO BEACH BODY (Week 5)
*I use the InBody Analyzer at my gym to get these figures
I’m really happy with my progress this week! I worked really hard to get to 19% body fat and I did! And, the biggest win is that I also gained some muscle!
WHAT I ATE THIS WEEK
Meal 1 : Coffee with creamer, Protein Pancake (no berries) and sugar free syrup
Meal 2 & 3 & 4 & 5 : I rotate between 1) Asian Shrimp, Broccoli and Rice; 2) Tuna Salad; and 3) Chicken Thighs, Sweet Potato Fries & Roasted Asparagus
I also bought Quest protein bars in the chocolate chip flavor to satisfy my sweet tooth. I like to put them in a cup and then microwave for 15 seconds and eat with a spoon. But, at 200 calories, it’s almost a full meal, so I went over my calories a couple of days.
I gave y’all a behind the scenes look at exactly how I prepped my meals this week HERE.
EXERCISE SUMMARY
Saturday
20 minute walk on the treadmill and 45 minute weights class “Burn Baby Burn”. It’s just with 2 pound weights with slow, controlled movements. It’s really challenging, even with super light weights.
Walk to park (2 miles round trip) with kids.
Calories Burned : 388
Sunday
rest day
Monday
60 minute HIIT Weights Class. This one kicks my butt, but I love the instructor so much, which is KEY to staying consistent with a group exercise class. I can feel my endurance getting better because I used to feel like I was going to DIE in this class, and now I’m keeping up and burning more calories.
Calories Burned : 348
Tuesday
50 minute Spin Class
Calories Burned : 175
Wednesday
30 minutes Train with Matt (we do weightlifting, compound movements and a heavy weight that I can lift to failure about 15 times). I alternate with active rests, usually on the versa climber for 2 minutes. I HATE that thing!!
20 minute Sprints : I alternate running at speed 7.0/incline 3.0 for 1 minute; then walk 3.0/incline 12 for 1 minute.
I’ve started to really enjoy this running and listen to good music on my airpods with a fast beat to keep me going.
Calories Burned : I forgot to track my calories burned.
Thursday
I felt tired in my body, so I just walked on the treadmill, instead of doing spin class.
Walk on treadmill at speed 2.7/12 incline for 30 minutes
Calories Burned : 75
Friday
Matt was out today, so I did 8 rounds of Sprints (16 minutes) and the 40×45 HIIT class- a 45 minute class where you do 40 exercises. Each exercise you do for 45 seconds, take 15 second rest and then start the next exercise. At the halfway point, you get a one minute rest.
Calories Burned : 461
OVERALL RECAP
How was your energy level 0-10?
9
How much sleep did you get on average?
Sleep was really good. I’ve been getting in bed right after I put Jordan down and then I’ll relax and read or watch a video. I wake up without an alarm between 5:30 – 6:00 a.,.
How hungry have you been?
This week wasn’t too bad, but I do crave more sweets, which is why I had the quest bars a couple times.
What were your fitness wins this week?
I worked out really hard and stuck pretty well to my macros. I was really trying to get to 19% body fat.
What can you improve on next week?
Stick with the program, it’s working! Stay strong on workouts, stick to macros and keep getting good rest!
It usually takes me a good 5-6 weeks to really start seeing a difference and it’s the same this time. I’m really noticing the changes in my body and in how my jeans aren’t as tight! I’ve lost one inch in my waist.
FITNESS Q & A
Current Dry Shampoo and this one from Amazon
Compact Folding Treadmill – RESTOCKED!
How to Use My Fitness Pal for Beginners
Until next week friends!!
6 WEEKS TO BEACH BODY (Week 4)
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. My trainer said that if I stop building muscle, we’ll add in more calories, but for now we’re keeping it the same.
2. Exercise 6 days a week with 1 rest day
3. Drink at least 64 oz water.
Using my water bottle has helped me drink much more water this week.
4. Get 8 hours of sleep.
I still prefer gong to bed early by 9:30, but Jordan has been waking me up when she comes into my room in the middle of the night. On Wednesday night, she came in at 3:30 a.m. and then I couldn’t fall back asleep, so I got up and started decluttering my whole house. I was soooo tired by noon and didn’t work out that day!
If I go to sleep by 9:30, I wake up easily around 5:30 or 6:00 a.m.
Since I strayed from my macros more this week, I’m happy to see that I still lost body fat! And my muscle mass stayed the same. I’m counting it a win!
I can tell my arms are getting stronger and leaner and that makes me feel so good! On the other hand, my loose mama belly skin isn’t my favorite, but there’s not much I can do about it, short of surgery and I don’t want to go there.
WHAT I ATE THIS WEEK
Meal 1 : Coffee with creamer, Protein pancake (no berries) and sugar free syrup
Meal 2 & 3 & 4 : 4 oz lean protein (Cod fish & shrimp), 1 cup veggies – bell peppers, zucchini, squash, mushrooms, broccoli, 1/2 cup jasmine rice
Meal 5 : Muscle Egg
Y’all saw how last Friday I went off the rails and ate EVERYTHING on date night. It was really good, but I couldn’t help but feel guilty about it and I hate that feeling. And then I feel guilty about feeling guilty! My trainer even encourages ‘treat meals’ once in awhile!
Saturday – stuck perfectly to my macros
Sunday was Mother’s Day and my family, Brian and I went to Galveston. I packed tuna salad and two pieces of whole wheat bread for lunch and didn’t have any snacks that anyone brought. Then, when we went to Russo’s Pizzeria I just drank iced tea. I’m not gonna lie, it’s really hard to be out at a restaurant you really enjoy and watch everyone else eat and not get anything! Ugggg!!
BUT, Galveston has one of my favorite ice cream shops (LA King’s Confectionery), so I did indulge in a small cup of java chip ice cream. My mouth was seriously watering since the time we first got to Galveston even thinking about it. I told Brian that I really shouldn’t have it, and he was all, “it’s Mother’s Day- it’s ok!”
Monday and Tuesday were great sticking to my macros. I really enjoyed the shrimp I cooked on the stovetop and I love eating fresh veggies.
Above were large shrimp, but I started with these little baby shrimp I accidentally bought and already had in the freezer.
Wednesday – I went to a coffee shop and ordered an iced mocha with almond milk and Brian and I went to an early sushi dinner where I just ate a small order of sushi and steamed edamame. It would have been fine, but then I was up late with James helping him make a schedule for for his days and it was so stressful. I wasn’t the most patient, it was late and I ate one of those small cups of Blue Bell ice cream before bed. BUT, I didn’t feel bad about it! I felt like it was NECESSARY! I know when I’m eating my feelings and I just felt like I had to. Oh well.
Which brings me to the night that Jordan woke me up at 3:30 a.m.
Sooo, I decluttered and finally drank coffee at 5:00 am and then got back on my regular meal schedule (eating every three hours). But, by the afternoon I was dead tired and went to the coffee shop again and had another iced mocha with almond milk. These little things won’t kill me, but it sure makes me worry that I’m not gonna progress like I want to. And I work so hard in the gym that I don’t want my efforts to go to waste.
MY MACROS THIS WEEK
EXERCISE SUMMARY
OVERALL RECAP
How was your energy level 0-10?
8.
How much sleep did you get on average?
About 7 hours. A couple of months ago, Jordan was going to bed with me and now we’ve progressed to her going to sleep in her own room, but she still comes into my bed in the middle of the night. It really disturbs my sleep, so I need to fix this!
How hungry have you been?
Hungrier than last week for sure! I guess at 4 weeks in, my metabolism is ramping up.
What were your fitness wins this week?
On Wednesday, after my 30 training with Matt, I was so exhausted, I really didn’t feel like I had any energy to do cardio (sprints) and honestly, just wanted to leave. But, I told myself, just go WALK on the treadmill. Well, as soon as I got on and put my airpods in and good music, I started running. So, I did 5 sprints and called that a win. I was supposed to do 10, but 5 is way better than none. And then, an old college of mine that I hadn’t seen in forever came over and we started talking, so I probably spent another 15 minutes on the treadmill chatting with him!
I measured my waist when the challenge started and I’m down one whole inch! I can also tell that my jeans are fitting less snug.
What can you improve on next week?
Oh man, the food!! It’s so hard to stay so strict week after week. Maybe I’ll schedule in my treat meal and make room for the iced mocha so I don’t feel bad about it! Also, I’m going to prep different food that is so yummy that I can’t wait to eat it! I’ll have a full post for you on that this week on the blog!
7 WEEKS TO BEACH BODY (Week 3)
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. My trainer said that if I stop building muscle, we’ll add in more calories, but for now we’re keeping it the same.
2. Exercise 7 days a week, burning 300 calories per session
I’m having a rest day now, usually on Sunday. Also, I’ve found that by Friday, I’m so fatigued that I need a nap! I’ve been falling asleep mid-day when I sit down on the couch after lunch.
3. Drink at least 64 oz water.
Using my water bottle has helped me drink much more water this week.
4. Get 8 hours of sleep.
I’m really enjoying going to bed early and waking up early. I’ve been waking up without an alarm around 5:30 a.m. and morning is my favorite time of the day! I love drinking my coffee while the house is still quiet. I go to bed around 9:30 p.m.
I’m really happy with my progress this week! I’m was hoping to lose 1% body fat and I did. And I increased a bit in muscle!
WHAT I ATE THIS WEEK
Meal 1 : Coffee with creamer, Protein pancake with berries and sugar free syrup
Meal 2 : Muscle Egg – 1 cup, 15 roasted almonds – we switched up Meal 1 and Meal 2 so that I had more carbs first thing in the morning. It also helped me have more energy for my workouts
Meal 3 & 4 : 4 oz lean protein (fish & chicken), 1 cup veggies, 1/2 cup jasmine rice + a ‘cutie’ orange if I’m still hungry
Meal 5 : Egg whites, turkey sausage
Brian and I went to Benihana last Sunday for a friend’s birthday. That fried rice looked sooooo good, but I didn’t have any. And I didn’t drink wine! I stuck to salad and grilled shrimp. The restaurant has their meals and nutrition info online, so I was able to plan my dinner before we went. I just thought to myself, when I’m done with this prep, if I want to go back to Benihana and get the fried rice, I’ll do it!
DATE NIGHT
On Friday night, I indulged in a lovely patio dinner at a gorgeous restaurant, Ostia. The weather was perfect and the food was delicious. Definitely NOT on my meal plan, but I decided to go for it since I have been really strict the last three weeks. I was so full afterwards, and probably could have eaten about half of what I did. When I tried to estimate for My Fitness Pal, it said I ate 1175 calories!
MY MACROS THIS WEEK
EXERCISE SUMMARY
I really like these sports bra for exercising and also running sprints. I wear a size small (34D) and they fit snug, plus I like the higher neckline and they have a cute keyhole back.
OVERALL RECAP
How was your energy level 0-10?
8. I didn’t sleep as well two night with Jordan coming into my bed at night, but for the most part, I’m still going to bed and waking up early.
How much sleep did you get on average?
About 7 hours.
How hungry have you been?
I feel like I’m getting hungrier between meals, but since I eat about every 3 hours, it’s not too bad.
What were your fitness wins this week?
I’m glad I didn’t indulge at Benihana on Sunday, and for our date night on Thursday, we cooked salmon, rice and spinach and just drank hot peppermint tea instead of wine. And I really pushed myself on my workouts. I’m seeing more definition in my arms and I think even my face is changing a little.
What can you improve on next week?
My diet for sure!
I had two iced mochas at the coffee shop this week. I could order something sugar free next time or an iced tea. Also, in retrospect, I wish I didn’t eat so much at the restaurant on date night because the next two days I’ve gone up and up on the scale and it wasn’t worth it. Especially after working so hard for the last three weeks. Since this is a fitness challenge, I want to be strong and stick to my macros everyday!
Under Armour Sports Bra (size M) • Lululemon Shorts
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.
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.
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
I really enjoy these almonds and my breakfast protein pancake is one of my favorite meals of the day!
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.
This is the plate of sashimi Brian, his sister and I shared at lunch.
I love eating a piece of gum post meal. It satisfies my sweet tooth!
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
EXERCISE
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 (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.
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
*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
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 Tank • Lulu Shorts • Nike Sneakers • Under Armour Sports Bra • Low 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!