Thursday, July 25, 2013

insanity, defined

insanity: doing the same thing over and over, and expecting different results.
shout out to track 2 of rpm 59, "numb" by usher, where he so graciously references this:
Keep on doing the same old thing, And you expecting change. Well is that really insanity? Or just a loser's game?

WORD.

we all know it. we all recognize that fact, but, we somehow get frustrated when we don't see changes in our body, or on the scale, when we haven't changed a single thing.



so that time I lost a lot of weight, kept it off, loved life...and then somehow gained some back in the past few months or so.

there's really no surprise. for me, I absolutely have to log everything I eat, and every workout I do. if I just eat with abandon, I will gain weight. if I don't workout every day, I gain weight. it's frustrating, but it's the life I lead.

pro-tip: just because you're exercising more or harder doesn't give you a free pass at eating.
I think my weight gain stemmed from my increased teaching schedule/exhaustion and stress from other things in my personal life/hearing about bad things happening to my friends and letting that impact me. they say that increasing your activity level also increases your appetite. and they are correct. it's really annoying. but you just have to exert some self-control/get-a-grip-ness, and all will be okay.

so when you fall of track, the most important thing is determining and taking your next step. recognize the issue (for me, having my skinnier pants being tough to button is a major motivation), and plan your attack.

my major issues? dessert after dinner (always wanting it, and eating too much), and breakfast.

so here's what I've done:
breakfast
when I wake up, i'm usually famished, or so tired that i just start eating things without thinking.

so instead of portioned cereal/light waffles/clif bar (read: candy), I started making awesome smoothies with unsweetened almond milk. these are INCREDIBLY filling, low calorie, low fat, and super fast to make. they're great for the girl (or guy) on-the-go.

here's what I do:
2 tbsp. chocolate (or regular) PB2 (45 calories, 1.5 g fat. NO FAKE CRAP. I think this is an incredible swap for peanut butter. find it at central market or whole foods)
1-2 cups chocolate/vanilla/coconut unsweetened almond breeze almond milk (1 cup of any of those is only 30-45 calories)
fruit of choice (either 1 small banana, sliced, or sliced strawberries or raspberries)
BLEND.

my smoothie this morning only set me back 180 calories (for 2 tbsp. chocolate PB2, 1 c coconut almond unsweetened almond breeze, and 1 small banana).


i think that's fair, and a far better, lighter way to start the day.

this works great for dessert too. i used to find myself eating a variety of things for dessert, like light popcorn, followed by fruit, followed by chocolate chips (GET THEE OUT OF MY PANTRY/life and into the garbage), so i find that throwing a bunch of great things into a blender for not that many calories is a better swap.

or these guys:


OR THESE.
85 calorie bars by arctic zero. with NO fake crap. i'm anti splenda/truvia, etc. they flavor these with monk fruit. they are also non-dairy, which works great for my lactose-intolerance.


dinner:
FISH.

FISH. FISH.
done my way. without ANY oil/butter/fat. because I can't. and because who needs it?



done this way:
-preheat oven to 400
-get out some foil.
-put some bagged spinach on said foil.
-place a piece of fish on said foil (I've done cod, some kind of monk fish, and going to do salmon tonight)
-salt, pepper, lemon juice the fish.
-fold the foil around the fish so you have a sort of foil pack.
-put in oven for 20-25 minutes, or until the white fish is opaque.
-EAT.

fish is incredibly low calorie and filling. I was so scared to try something new (I NEVER ever cook any sort of meat/fish/poultry because it freaks me out), and I was so amazed with how it turned out.

try something new. you might just find your new go-to or favorite.


and on my current oh-no-no list?
-clif bars (GET THE F OUTTA HERE)
-chocolate chips
-any sort of baked goods, no matter how much I doctor them to be healthy. they just need to be out of my face/life
-chips at mexi restaurants (I went sunday, and somehow managed to successfully not eat ONE. and got scrambled eggs w/ some beans and a littttle bit of rice and salad. that's how you do it. I felt like Buddha.)
-cereal of any kind
-waffles (I don't care if they're "light," we're cutting these babies out)
-FROZEN YOGURT. those self-serve places are a-holes. the "small" cups are out of control.

if you go to tasti d-lite, have them make you one. then you have no way of going overboard. lightly top it with sprinkles or fruit, and you're golden. or if you must serve yourself, ask the person behind the counter for a SMALL cup. #portioncontrol, y'all!


i dare you to start logging your daily food intake. for at least one day. you might be surprised at what you're eating on a daily basis, and you'll be able to easily see where you could cut back/make changes.

the buck stops here, and i can't wait to be (back) where i want to be.

the time is now to finish 2013 lighter than i started.

(feel free to add me on LoseIt and myfitnesspal to see my full diary)

best of luck to you. this is one hell of a journey, and it works best when you are honest with yourself, and hold yourself accountable.

if you bite it, write it.

xoxo,
STEL

Monday, July 1, 2013

rabbit | rabbit and 2-year flab2fab anniversary

happy july!

i'm not entirely sure how we got here. i'm already panicking about what i'm going to do for new year's eve because let's face it, it's around the corner (and also because i work in advertising, and we're already behind on things that are in market in september. that's why my mindset is always so far ahead)


a few things:
1. it's our party, we can do what we want.
2. mike will made it.
3. don't forget to give yourself a day off.

i'm TERRIBLE at number 3. tonight, i took a much-needed break from working out, but of course, feel supremely guilty about it.

but when i endured some SERIOUS and regular quad SPASMS and calf soreness tuesday after pounding the (treadmill) pavement on monday for the first time since february, i figured something had to give.

here's what last week's workouts looked like (7 of 7 days, and this isn't extraordinary for me. the minimum i do is 5, and i feel TERRIBLE about myself when i do that. six is the least i'd like to do, and i usually end up doing seven of seven. and that's why my body tends to fall apart. oops.)



and i couldn't take a day off because i had to teach twice wednesday by myself, had a FLY45 class thursday, needed to practice the newest rpm release friday (because we launch in 2 weeks from wednesday!), and would be teaching saturday and sunday.

lather, rinse, repeat.

so today would have to be the day off.

in past days off, i've been bad and haven't thought about resetting the eating game, adjusting for no calorie deficit, but today, i was good about it and made good choices at breakfast/lunch/snackies/dinner.

that's what you have to do. it's all about balance. if you don't work out, you sure as shit shouldn't eat over your daily allotted calories (mine are dictated by both LoseIt and myfitnesspal)

because frustratingly, it's true, what they say, that...
weight loss is EIGHTY PERCENT diet, and only twenty percent exercise.

think about that.

and an hour of working out doesn't mean you can eat an extra 500 calories that day.

i try to stick to the daily allotted calories, and not go over that, no matter how many estimated calories i burn. jury and science are out on that, but that has seemed to work for me in the past 2 years i've done this whole flab2fab thing.

i haven't gotten on the scale in 2 weeks, but i know that i look and feel a heck of a lot different than i did this time in 2011.

so there's that.

and i really wish i had done the smart thing of taking down my measurements at the start of this thing, because inches typically tell a richer story than lbs lost.

i'm far from where i want to be, but overall, i'm happy with where i'm going on this lifestyle quest.

it's a journey, not a destination. there are ups, and downs, and it's definitely an uphill battle.

as long as you keep yourself accountable (sign up for the MYB challenge! start a fitclub with friends!), and in check, and recognize the small wins along the way, you have no option but to succeed.


and here's some chronological photographic evidence of my evolution, because i tend to forget.
2011: flab2fab
2012: toneitandOWNit (started group fitness in june, and got on the crazy RPM instructor train)
2013: 2013MACHINE

w party, january 2010 (that's me on the right)

me on the left in san francisco (december 2010)

february 2011 (super bowl in dallas - us at dane cook. i'm second from R)

early 2011 (me on the L)
new year's day, 2013. cardio party, y'all! getting ready for RPM instructor training


january 2013, one weekend after RPM instructor training (2nd from left, and down 22 lbs from july 2011!)

february 2013 - my bestfriend stephanie's bachelorette weekend in phx (me on R- remember, the diet jump start was for the bridesmaid dress i had to wear in her wedding. thanks babygirl for the much needed nudge!!)

april 2013. stephanie's wedding. 2nd from R.

i did (and still do) this for myself (and i mainly did it for a dress).

don't do it for anyone else. don't you dare.

in love and solidarity,

XOXO,
STEL

bonus:

some tuneage for your earholes (check my latest spotify playlist here):
must be the love - original mix (arty, nadia ali, BT)
as your friend - nause remix (afrojack, chris brown)
summertime sadness (ibiza sessions 2013 edit) [cedric gervais remix] (lana del rey) - and i am NO lana fan, but this one is the shit
we can't stop (miley cyrus)
set me free - feel my pain (charli xcx)
put the gun down (zz ward)