I have a slightly difficult time moving right now. I thought I'd take the 8PM Cardio Bootcamp Sculpt class and then go for a 30 minute jog after wards.
My instructor (maybe twice my age) kicked my ass, quite simply. I was huffing and puffing, but I didn't feel too bad because there were class regulars, in much better shape than me, who were huffing and puffing too.
Diet today was fairly good.
6:30 am - lean dessert protein shake (I strongly recommend this brand, only 120 calories and around 20 grams of protein, really low in sugar too)
8:30 am - 2 hardboiled egg whites, 1/2 cup plain oatmeal cooked with cinnamon, 1 tbspn raisins
12:30 pm - 1 chicken breast (baked) w/EVOO (extra virgin olive oil) pesto (homemade) w/ sauteed broccoli rabe
2:30 pm - 1 atkins shake (another strong recommendation), 1/2 cup oatmeal w/cinnamon and raisins
5:30 pm - repeat of the 12:30 pm meal
9:15 pm protein shake (blueberries, vanilla protein powder, water, ice)
A definite trend in my meals is protein at every instance. This is hard for me as I am trying to go easy on the sodium too, so this eliminates lunch meats, hot dogs, turkey bacon, etc. I have to strive to cook my own meat in seasoning (mrs. dash doesn't have sodium), or get protein from egg whites (not a huge fan) or shakes. Ideally, meat is the best, but I have to make do with dietary restrictions (I do not eat beef or pork), so the shakes must do. I try to make my carbs either complex carbs or veggies/fruit, and I have just recently come out of counting every single calorie. I still have a pretty good idea (my above menu is anywhere from 1200-1400), but I'm trying to focus on nutrition as opposed to counting each calorie. That can be a slippery slope as all calories are NOT created equal. Let's face it, two girls, both eating 1200 calories will lose weight (if they are creating a calorie deficit) BUT the one eating a diet consisting of fruit, veggies, complex carbs, and lean meats will look MUCH different than the one consuming happy meals from Mickey D's and drinking diet cokes. At the end of the day, it's important to make whatever effort we can, but ideally, the concept of "eating clean" is best (IMHO).
I really try to stay away from processed foods when I can (I know the protein/atkins shakes aren't ideal)...I'm not a science buff, but I do not think it's an accident that we have record rates of various cancers and diseases. Most of the processed foods that we eat have been chemically altered or processed in some way, shape, or form. I don't think nature intended our bodies to consume that as nutrition, not to mention that so much of it lacks nutritional value. A good rule of thumb (I read it somewhere) is to shop the perimeters of the grocery store - notice the food in the aisles is all packaged in boxes and bags...everything on the perimeter is fruit, veggies, eggs, dairy, meat, etc.
That's enough for now, but that's basically the diet I try to follow. Sometimes, I slip up, but the important thing is to keep going, and to understand that we are eating to live, not the other way around.
Onto exercise - I think both cardio and weights are important, but I've recently enlisted the aid of a trainer to take me to the next level. The classes are a combination of both, so despite the major ass kicking I received today, I will continue to take the class once a week, train with my trainer twice a week, and work out on my own three days a week.
It's important to mention that everything here is based on opinions I've formed from all the reading/trolling nutrition sites that I've done. I feel I have a pretty solid understanding, but if you are embarking on a weight loss program, please consult a physician first. I am not distributing medical advice, just opining on what works for me, and what I'm doing at the moment.
