Eating Healthy & Losing Weight on a Budget

I’ll be the first to admit, grocery shopping is the worst! It sucks a little bit of life out of me every 2 weeks. I have the list. I’m ready to get in and out with a low bill. Going through the store, doing great, sticking to the list. Get to checkout – $101.48! WHAT! — Yes this happens every time! Eating is expensive. Eating healthy has the perception of being expensive. However, eating healthy is about the same as it is to eat unhealthy, if you go in with a plan!

Shopping List for 2 weeks

  • Pb2 (6.5 oz) about 40 servings – $4.32/(40) = $.10 per serving (9) = $0.97 
  • Bananas – $.298 (7) = $2.09
  • Bag of Oranges (15) – $4.95/(15) = $.33 per serving (10) = $3.30
  • Zucchini – $0.97 (2) = $1.94
  • Bag of Kale (12) – $2.99
  • Grapefruit – $1.50 (2) = $3.00
  • Tomato – $.50 (2) = $1.00
  • Lettuce Bibs (12 servings) – $3.00
  • Asparagus – $5.04
  • Chicken Breast (6) – $15.33
  • Ground Turkey – $4.99 (2) = $9.98
  • Tub of Dannon Light & Fit Greek Yogurt (5 servings) – $5.39
  • Colby Jack Cheese Slices (12) – $3.79
  • Shredded Cheddar Cheese (5 servings) – $2.50
  • Cottage Cheese – $3.64
  • Eggs (12) – $0.99
  • Pure Protein Bar (12) – $13.64/(12) = $1.14 (4) = $4.55
  • Bear Naked Triple Berry Granola (30 servings) – $3.97
  • Bag of Chia Seeds (30 servings) – $5.99
  • Quinoa (20 servings) – $3.99
  • Whole Wheat Buns (8) – $3.12
  • Store Brand Steamable corn (6 servings) – $1.99
  • Store Brand Steamable Broccoli (2) – $3.98
  • Store brand Steam Edamame – $1.99
  • Frozen Berries Store Brand (5 servings) – $4.13

$$ Grocery Store – $98.66 for 2 weeks

Plus protein powder & meal replacement powder – which I do not get from the grocery store.

  • Protein Mix (30 servings) – $63.45/(30) = $2.115 per serving (10) = $21.15
  • Meal Replacement Mix (30 servings) – $42.30/(30) = $1.41 per serving (10) = $14.10

Tip: Stock up on things in advance so you are not spending a large sum of money at one time. Frozen things are great to stock up on, especially if there is a sale! Get a bag of frozen berries or broccoli every time you shop. Also, things like quinoa and chia seeds will last you for a couple weeks so even though that is $5.99 out of your pocket, it will last for at least a month of healthy eating, if you aren’t eating it for every meal!

Reminder; this list and the following meal plan is for someone who is very active with intense workouts. I do cardio 4 – 5 times a week plus strength training 5 – 6 times a week. A high protein diet is needed. If your workout regime is not intense, please substitute protein bars and powders with other healthy options, such as fruits and vegetables. Further, I am trying to lose weight, therefore my protein shakes are only about 200 calories. They do however have all the proper nutrients needed to live a healthy lifestyle. This is simply an example of how it is possible to eat healthy and properly while on a budget! I also added a large variety of items for example, so you can cut the grocery bill by a lot if you don’t mind repeating meals more than once a week.

Monday – Week 1 – ($7.93)

Protein Shake – ($3.78)

  • Water (Free)
  • Protein ($2.10)
  • Meal Replacement ($1.43)
  • 1/2 Banana ($0.15)
  • Pb2 ($0.10)
    • 267 Calories

Kale, Banana, Orange Smoothie ($0.93)

  • 3/4 Cup of Kale ($0.25)
  • 1/2 Banana ($0.15)
  • Orange (0.33)
  • Water (free)
  • Chia Seeds ($0.20)
    • 170 Calories

Homemade Turkey Burgers & Broccoli’ ($3.22)

  • 1/4 lb turkey ($1.25)
  • 1 lettuce Bib ($0.15)
  • Tomato Slice ($0.12)
  • Whole Wheat Bun ($0.39)
  • Colby Jack Cheese ($0.32)
  • 1/2 Bag Broccoli ($0.99)
    • 469 calories

Tuesday – Week 1 – ($7.67)

Scrambled Eggs w/ an Orange ($0.90)

  • 2 Eggs ($0.16)
  • Colby Jack Cheese ($0.32)
  • Orange (0.33)
    • 285 calories

Protein Shake – ($3.63)

  • Water (Free)
  • Protein ($2.12)
  • Meal Replacement ($1.41)
  • Pb2 (0.10)
    • 222 calories

Grilled Chicken & Asparagus ($3.14)

  • 1 Chicken Breast ($2.56)
  • 10 Asparagus ($0.25)
  • 1/4 cup corn ($0.33)
    • 349 calories

Wednesday – Week 1 – ($5.82)

Yogurt & Granola w/ a Banana ($1.37)

  • 1/2 cup Yogurt ($1.08)
  • Handful Granola ($0.14)
  • 1/2 Banana ($0.15)
    • 114 calories

Kale, Grapefruit, Orange Smoothie ($1.53)

  • 3/4 Cup of Kale ($0.25)
  • Orange ($0.33)
  • 1/2 Grapefruit ($0.75)
  • Water (free)
  • Chia Seeds ($0.20)
    • 166 calories

Quinoa & Zucchini Risotto ($2.92)

  • 1/4 cup Quinoa ($0.20)
  • 1 Zuchinni ($0.97)
  • 1/4 pound Turkey ($1.25)
  • 1/2 cup cheddar Cheese ($0.50)
    • 356 calories

Thursday – Week 1 – ($4.87)

Protein Bar + Orange – ($1.47) — (203 calories)

Kale, Grapefruit, Banana Smoothie ($1.35)

  • 3/4 Cup of Kale ($0.25)
  • 1/2 Banana ($0.15)
  • 1/2 Grapefruit ($0.75)
  • Water (free)
  • Chia Seeds ($0.20)
    • 176 calories

Turkey & Asparagus Bowl – ($2.05)

  • 1/4 pound Turkey ($1.25)
  • 10 Asparagus ($0.25)
  • 1/4 cup cheddar cheese ($0.25)
  • Cottage Cheese ($0.30)
    • 287 calories

Friday – Week 1 – ($7.88)

Protein Shake – ($3.78)

  • Water (Free)
  • Protein ($2.12)
  • Meal Replacement ($1.41)
  • 1/2 Banana (0.15)
  • Pb2 (0.10)
    • 267 calories

Protein Bar + Orange – ($1.47) (203 calories)

Quinoa Taco Bowl ($2.63)

  • 1/2 chicken breast ($1.28)
  • 1/4 cup quinoa ($0.20)
  • 1 lettuce bib ($0.15)
  • 1 slice tomato ($0.12)
  • 1/4 cup Cheddar cheese ($0.25)
  • 2 tablespoons Cottage Cheese ($0.30)
  • 1/4 cup corn ($0.33)
    • 358 calories

Saturday – Week 1 – ($9.71)

Yogurt & Granola with an Orange ($1.55)

  • 1/2 cup Yogurt ($1.08)
  • Handful Granola ($0.14)
  • Orange ($0.33)
    • 113 calories

Protein Shake ($3.63)

  • Water (Free)
  • Protein ($2.12)
  • Meal Replacement ($1.41)
  • Pb2 (0.10)
    • 222 Calories

Grilled Chicken Sandwich & Edamame ($4.53)

  • 1 chicken breast ($2.56)
  • 1 lettuce Bib ($0.15)
  • Tomato Slice ($0.12)
  • Whole Wheat Bun ($0.39)
  • Colby Jack Cheese($0.32)
  • 1/2 bag Edamame ($0.99)
    • 489 calories

Sunday – Week 1 – ($6.57)

Protein Shake – ($3.78)

  • Water (Free)
  • Protein ($2.12)
  • Meal Replacement ($1.41)
  • 1/2 Banana (0.15)
  • Pb2 (0.10)
    • 267 calories

Kale, Berry, Banana Smoothie ($1.08)

  • 3/4 Cup of Kale ($0.25)
  • 1/2 Banana ($0.15)
  • 1/2 cup berries ($0.48)
  • Water (free)
  • Chia Seeds ($0.20)

Omelettes ($1.71)

  • 3 eggs ($0.26)
  • 1 lettuce bib ($0.15)
  • 1 tomato slice($0.12)
  • 1/8 pound ground turkey ($0.63)
  • 1/4 cup Cheddar Cheese ($0.25)
  • 2 tablespoons Cottage Cheese ($0.30)

Week 1 Total Cost in 21 meals for 1 person = $50.45

Monday – Week 2 – ($7.92)

Yogurt & Granola w/ a Banana ($1.37)

  • 1/2 cup Yogurt ($1.08)
  • Handful Granola ($0.14)
  • 1/2 Banana ($0.15)

Protein Shake – ($3.63)

  • Water (Free)
  • Protein ($2.12)
  • Meal Replacement ($1.41)
  • Pb2 (0.10)
    • 222

Quinoa & Zucchini Risotto ($2.92)

  • 1/4 cup Quinoa ($0.20)
  • 1 Zuchinni ($0.97)
  • 1/4 pound Turkey ($1.25)
  • 1/2 cup cheddar Cheese ($0.50)

Tuesday – Week 2 – ($5.18)

Protein Bar + Orange – ($1.47) –(203 calories)

Kale, Berry, Banana Smoothie ($1.08)

  • 3/4 Cup of Kale ($0.25)
  • 1/2 Banana ($0.15)
  • 1/2 cup berries ($0.48)
  • 1 tablespoon yogurt ($0.15)
  • Water (free)
  • Chia Seeds ($0.20)

Quinoa Taco Bowl – ($2.63)

  • 1/2 chicken breast ($1.28)
  • 1/4 cup quinoa ($0.20)
  • 1 lettuce bib ($0.15)
  • 1 slice tomato ($0.12)
  • 1/4 cup Cheddar cheese ($0.25)
  • 2 tablespoons Cottage Cheese ($0.30)
  • 1/4 cup corn ($0.33)

Wednesday – Week 2 – ($8.41)

Scrambled Eggs w/ an Orange ($0.90)

  • 2 Eggs ($0.16)
  • Colby Jack Cheese ($0.32)
  • Orange (0.33)

Protein Shake – ($3.63)

  • Water (Free)
  • Protein ($2.12)
  • Meal Replacement ($1.41)
  • Pb2 (0.10)
    • 222 Calories

Grilled Chicken & Broccoli – ($3.88)

  • 1 Chicken Breast ($2.56)
  • 1/2 bag Broccoli ($0.99)
  • 1/4 cup corn ($0.33)

Thursday – Week 2 – ($7.51)

Protein Shake – ($3.63)

  • Water (Free)
  • Protein ($2.12)
  • Meal Replacement ($1.41)
  • Pb2 (0.10)
    • 222 calories

Kale, Grapefruit, Orange Smoothie ($1.83)

  • 3/4 Cup of Kale ($0.25)
  • 1 Orange ($0.15)
  • 1/2 Grapefruit ($0.75)
  • 1/2 cup Berries ($0.48)
  • Water (free)
  • Chia Seeds ($0.20)

Turkey & Asparagus Bowl ($2.05)

  • 1/4 pound Turkey ($1.25)
  • 10 Asparagus ($0.25)
  • 1/4 cup cheddar cheese ($0.25)
  • Cottage Cheese ($0.30)

Friday – Week 2 – ($6.69)

Protein Bar + Orange ($1.47) — (203 Calories)

Kale, Grapefruit, Banana Smoothie ($1.35)

  • 3/4 Cup of Kale ($0.25)
  • 1/2 Banana ($0.15)
  • 1/2 Grapefruit ($0.75)
  • Water (free)
  • Chia Seeds ($0.20)

Grilled Chicken & Edamame – ($3.87)

  • 1 chicken breast ($2.56)
  • Colby Jack Cheese($0.32)
  • 1/2 bag Edamame ($0.99)

Saturday – Week 2 – ($8.22)

Yogurt & Granola w/ a Banana – ($1.37)

  • 1/2 cup Yogurt ($1.08)
  • Handful Granola ($0.14)
  • 1/2 Banana ($0.15)

Protein Shake – ($3.63)

  • Water (Free)
  • Protein ($2.12)
  • Meal Replacement ($1.41)
  • Pb2 (0.10)

Homemade Turkey Burgers & Broccoli’ – ($3.22)

  • 1/4 lb turkey ($1.25)
  • 1 lettuce Bib ($0.15)
  • Tomato Slice ($0.12)
  • Whole Wheat Bun ($0.39)
  • Colby Jack Cheese ($0.32)
  • 1/2 Bag Broccoli ($0.99)

Sunday – Week 2 – ($6.09)

Protein Pancakes – ($3.52)

  • 1/2 meal replacement ($0.71)
  • Protein ($2.12)
  • 1 mashed banana ($0.30)
  • 3 egg whites ($0.25)
  • Handful granola ($0.14)

Kale, Berry, Banana Smoothie – ($1.08)

  • 3/4 Cup of Kale ($0.25)
  • 1/2 Banana ($0.15)
  • 1/2 cup berries ($0.48)
  • Water (free)
  • Chia Seeds ($0.20)

Fried Quinoa on lettuce – ($1.49)

  • 1/4 cup quinoa ($0.20)
  • leftover (1/2 bag) broccoli ($0.49)
  • leftover asparagus ($0.10)
  • 1 scrambled egg ($0.08)
  • leftover cheese slice ($0.32)
  • 2 lettuce bibs ($0.30)

Week 2 Total Cost in 21 meals for 1 person = $50.02

Let’s compare other options from the grocery store:
  • Box of cereal (Honey Nut Cheerios) – 7 servings – $4.58
    • Plus Milk – $2.09 for 1/2 gallon
    • $0.95  — This is not a bad choice, but make sure you are pairing it will a fruit, and watching your simple sugars for the rest of the day. 
  • Box of Kraft Mac & Cheese – 2.5 servings – $2.23 ——- 7 bananas is $2.03
    • Plus Milk – $2.09 for 1/2 gallon
    • Plus Butter – $1.98 for package
    • $0.72 per serving 
      • you’ll want 2 servings — $1.43 —— 12 Eggs if $0.99
  • Lean Cuisine Meal – 1 serving – $3.00 —— 2 Grapefruit $3.00
    • You’ll still be hungry, grab an orange also – $0.50
      • $3.50  —- 2 bags of broccoli is $3.98
  • Single Serving Oikos Greek Yogurt – $1.34 per cup —- You get a serving for free in buying a tub, instead of single serve. 
Let’s compare alcohol prices:
  • Bottle of Pinot Noir – $12
    • Equivalent to about a day and a half of meals (about 4.5 meals)
  • 6 pack of Corona + Lime – $9.99 + $0.25 = $10.24
    • Tad more expensive than 1 day of meals – Saturday Week 1
    • At least 600 calories
  • 750 mL Bottle of Captain Morgan – $15.00
    • Equivalent to 1/4 of a week of meals, at 3 meals per day (about 6 meals)
Let’s compare 1 dinner out:

Mcdonald’s  – You’ll be starving in an hour or feel bloated for the rest of the day               ($5.79 + Tax)

  • Quarter Pounder w/ Cheese Meal (medium fries & medium diet coke – 900 calories) – $5.79

Equivalent to 1 day of meals – Tuesday Week 2 (about 3 meals)

Applebees (2 for $20) – ($15 per person + Tax)

  • Side salad (420 – 860 calories)
  • Cedar Grilled Lemon Chicken (580 calories)
  • Tip – $10
  • Water – Free

Equivalent to 1/4 of a week of meals, at 3 meals per day (about 6 meals)

Sushi Restaurant – ($28.40 + Tax)

  • Spicy Tuna Roll – $7.50
  • Volcano – $8.95
  • Dragon – $6.95
  • Tip – $5
  • Water – Free

A tad more expensive than half a week of meals, at 3 meals per day (about 11 meals)

Mexican Restaurant – You’ll be starving in an hour or feel bloated for the rest of the day ($21.40 – $29.40 + Tax)

  • Chips & Salsa – “complimentary”
  • Queso – $3.40
  • 3 tacos with spanish rice – $11
  • Tip – $7
  • Water – Free
  • Margarita – $8

A tad more expensive than half a week of meals, at 3 meals per day (about 11 meals)

OutBack Steak House ($22.99 – $30.49 + Tax)

  • New Aussie 4 course Dinner ($14.99) (650 calories + 1040 for included dessert)
    • Salad (105 calories)
    • Sirloin (250 calories)
    • 1 side – Broccoli (140 calories)
    • Cheesecake w/ strawberry (1040 calories)
  • Water – Free
  • Red Wine $7.50
  • Tip $8

Equivalent to 3/4 of a full week of meals at 3 meals per day (about 15 meals)

 

 

**Disclaimer**

I am not yet a certified personal trainer, nutritionist, nor health coach. Everything on this blog is from own personal experience and individual research. Please take the tips and fitness routines posted here with a grain of salt (I hate salt) and know every BODY is different. Stay within your own body’s limits to minimize risk of injury or health hazards. Consult a physician prior to starting an exercise or nutrition regime or program. Consult a fitness professional when trying new exercises to ensure proper form.

Stretching

Stretching is so important to the health and maintenance of your body. Stretching can enhance your range of motion and prevent injury! If an injury were to occur stretching is also a huge part of recovery. The range of motion in my ankles has always been an issue, therefore I focus alot on stretching those joints. You can see the differences in range of motion between my right and left ankles when doing pistol squats.

Here I’ve outlined some simple stretches that increase range of motion and prevent injury from occurring, or aid in recovery of injury. They just feel good too!

Stretching & Strengthening Ankles

Flex foot

Point toe

Twist foot inward – bring pinky toe towards big toe

Twist foot outward – bring big toe toward pinky toe

Place toes & half foot on steps & lower heels toward the ground

Perfect Form Squats – make sure heels stay on ground & knees stay over ankles. Squat & hold for 3-5 seconds. Take it slow and concentrate on form.

Stretching & Strengthening Wrists

Place hands palm down on floor, fingers toward front – rock back and forth & side to side

Place hands palm up on floor, fingers toward self – rock back and forth & side to side

Place hands palm down on floor, fingers point out to sides – rock side to side

Stretching Lower Back

Knee to Chest – Lay on back & pull knees to chest. Hold.

Child’s Pose – Kneel on floor, place hands straight in front, sit back towards ankles. Hold.

 

 

Stretching is so important before and after a workout. Make sure to have a small warmup, get your heart rate up, break a little sweat, and then stretch before starting your workout. Afterwards, its important to have a cooldown and stretch period as well!

 

**Disclaimer**

I am not yet a certified personal trainer, nutritionist, nor health coach. Everything on this blog is from own personal experience and individual research. Please take the tips and fitness routines posted here with a grain of salt (I hate salt) and know every BODY is different. Stay within your own body’s limits to minimize risk of injury or health hazards. Consult a physician prior to starting an exercise or nutrition regime or program. Consult a fitness professional when trying new exercises to ensure proper form.

Nutrition Labels & Properly Fueling Your Body! 

Eating healthy would be so much easier if nutrition labels told us the truth about all the fancy words on the label. We know what carbs are, we know what sugars are, and we know what fats are, but unfortunately for most of America, all of our perceived notions about these three vital nutrition categories are negative. We hear fats, and we think bikini season is around the corner. We hear Carbs and we think low-carb diet. We hear sugars and we think cookies. The truth is, fats are naturally found in vital food groups such as proteins. Carbohydrates are naturally found in vital food groups such as vegetables. Sugars are naturally found in vital food groups such as fruits. Noticing a pattern yet? These three words, that often have negative connotations are only negative because of the processed versions we allow the FDA to produce. Educating ourselves about the importance of eating natural foods as opposed to processed, is so important for living a healthy lifestyle that is properly fueled by natural ingredients!

Carbohydrates per gram

There are many forms of Carbohydrates, most commonly fiber, sugar, and starch. Carbs found in whole grains, fruits and vegetables are healthy! When counting macros, these are the types of carbs you need to be including. Our body needs these carbohydrates to survive and live a healthy lifestyle! The right carbohydrates give us energy and aid in weight control.

IMG_0175

Bear Naked Granola

Processed carbs such as white bread, white pasta, and sodas are detrimental to our our healthy lifestyle. Not only do these negative carbs contribute to the development of diabetes and heart disease, but they also have other additives that can become addictive. Knowing the difference between processed grains and whole grains are very important, as well as the differences in natural and added sugars.

Sugars per gram

Often times you’ll simply see “sugars” on a nutrition label. The problem with this simple demonstration is that many foods have sugars naturally in them, such as fruit, but many processed foods have added sugars (bad sugars). Although we want to eat all sugars in moderation, hence why vegetables tend to be healthier than fruits, it’s important to know when sugars are added and when they are natural.

CakeBitesLabel

Cake Bite Protein Snack

Cake Bite protein snacks tell you straight up that they add 3g of sugar to your protein packed deliciousness.

quest nutrition

Quest Bar

Quest Bars on the other hand only tell you they added Erythritol. Erythritol is a common sugar substitute, also known as alcohol sugars. There are some erythritol sugars that are natural, however, I know that Quest Bars are highly processed, therefore I assume that these Erythritol sugars are a cornstarch additive, meaning side effects such as upset tummy and headaches can occur, even from that little amount.

Fat per gram

We are trained to think that fats are bad for our bodies, and fats are the reason we become overweight. However, some fats are necessary to the body and are beneficial in a healthy lifestyle! Healthy and natural fats, such as omega-3 fats, found in fish, can actually increase fat loss because they help us stay full for longer! Fats also aid in a more balanced body composition, as long as all other nutrients are also balanced, and prevent diseases such as osteoporosis and depression. It is important to consume the correct fats though and knowing the difference between natural and processed fats can go a long way in healthy eating habits!

IMG_0176

Unsweetened Almond Milk

Saturated Fats – Eat in moderation. These are naturally occurring fats in meats.When cooking any type of meat on a george foreman grill, this is what seeps into the drainage hold! We think EWW! So why would we want to eat these fats when they are added to processed foods! Saturated fats are solid fats that hold processed foods together! Try to stay away from these saturated Fat!

Unsaturated Fats – These are healthy fats! – These are the naturally occurring fats that you want from a food. These are plant or “healthy meat” based fats. They are mostly present in oil form such as avocado or olive oil! There are also polyunsaturated fats and monounsaturated fats. Different types of fish and nuts provide polyunsaturated fats while avocado provides monounsaturated fats!

Trans Fats – These occur naturally in many meats, however these are also found in a lot of processed foods such as cake and cookies. Try to stay away from Trans Fats in packaged, processed foods!

Nutrition Labels

Although the FDA approves any food with a nutrition level, it is still common that the wrong things are being looked at on the labels, or the labels are deceiving, because most of America is uneducated on nutrition. Fats for example come in many forms and labels often do not have an unsaturated fat subsection. The more subsections listed on a nutrition label, the better I trust the product. If a company is completely transparent with their labels, they usually have nothing to hide, meaning the food is less processed, and more natural; in my opinion. Educating people on the real meaning behind words such as fat, carbs, and sugar, is very important, and needs to be stressed more in today’s society. Help a friend out and share your newly gained knowledge about the real meanings and nutritional facts behind these healthy lifestyle buzz words!

**Disclaimer**

I am not yet a certified personal trainer, nutritionist, nor health coach. Everything on this blog is from own personal experience and individual research. Please take the tips and fitness routines posted here with a grain of salt (I hate salt) and know every BODY is different. Stay within your own body’s limits to minimize risk of injury or health hazards. Consult a physician prior to starting and exercise or nutrition regime or program. Consult a fitness professional when trying new exercises to ensure proper form.

7 Steps to Running 5 Miles Without Running Everyday

Distance running has never been a strong suit of mine. I can sprint like no other, but if you ever asked me to run a mile I’d laugh and walk away. I’ve always heard, and secretly knew, the key to losing my stomach pouch, would be running 5 miles weekly in between other workouts. Your body responds best to heart rate endurance, and distance running has a knack at obtaining that perfect condition for belly fat reduction. The U.S. Department of Health and Human Services suggest that the average adult participates in 2.5 hours of moderate aerobic exercises a week or 75 minutes of intense aerobic exercises. That is only 30 minutes of brisk walking 5 days a week or two 40-minute running sessions per week. It’s also recommended to add two days of strength training exercises as well. I started weight training regularly, but still wasn’t seeing the results I wanted in my trouble areas. One day I decided, “OK, I need to suck it up and run, or at least walk.” Here are some helpful tips for building up your body and mind for distance running. Mind over matter.

 

|| Step 1 ||

Strengthen your muscles; set a goal of 2 strength training days per week focusing mainly on strengthening your legs. Add a 3rd day that is full body conditioning, focusing more on upper body and stamina. Check out the Fitness Workouts page for insights on good sets. Complete 4 – 8 weeks of these strength training routines prior to moving to the next step. You should be sore for a couple days after each workout. It is super important to hit the gym 3 days every week, even when you are sore! Stretch it out, drink plenty of water, and take a hot bath to aid those sore muscles! Listen to your body, put the only way to improve is to challenge yourself.

|| Step 2 ||

You’ve got your 3 days of strength training, now add a 1 mile cooldown to one of these days. Take it at your own pace, run or walk but push yourself. I suggest adding this mile cooldown to a leg day, since full body day already has a stamina conditioning element. Complete this for 2 – 4 weeks.

|| Step 3 ||

Push your mind to its max; During one of your leg days, complete a strength training leg exercise that burns like crazy for an extended period of time. I did walking lunges, with no weight, for 5 minutes straight. You have to commit to this, only you can choose to change. Do this until you can complete the exercise without stopping for the entire duration before moving to the next step. Walk 1 inclined mile at your own pace after each weekly workout – that’s 3 times per week.

|| Step 4 ||

You’ve proven to yourself that you can push your body’s limits & you’re learning mind over matter, now it’s time to apply it to running. Choose your goal distance of the day, I started with 3 miles. Pick 1 additional day to head to the gym. Set your favorite pandora station & run @ your own pace for one song, then walk for one song. Embrace that feeling you had when doing 5 minutes of walking lunges. Once you get less apprehensive about 3 miles, pump your distance up to 4. Once you hit 4 miles in this rotation, complete this for 2 – 3 weeks prior to moving to step 5.

|| Step 5 ||

Time to step it up. Run your 4 miles as long as you can before walking. Try to make it a mile or two without stopping. Now walk until you catch your breath, no longer than 2 or 3 minutes, & run again as long as you can go. Try to reach the same distance or time as before. Continue until you reach your 4 miles. Try to set a new personal time record every time you complete this distance, even if it’s by a few seconds. I tend to speed up the last tenth of a mile to a sprint. Really push yourself! Complete this 3 – 4 times, or more, over the next couple of weeks. Add that 5th mile for 2 – 3 more weeks. Make sure you stretch everything out really well and drink lots of water before, after, and during!

|| Step 6 ||

Are you ready? You’re going to run your entire distance without stopping. Prepare yourself by knowing you have to push yourself and knowing you can do it! Okay, find your set pace. I suggest between 5.3 and 5.6 mph, depending on your running speed. You’re going to run for the next 50-55 minutes, depending on your chosen speed. Now hide the distance/time etc. on your machine, turn your phone upside down & just run. Let your mind wander to your grocery list, what work you need to finish, planning a weekend getaway. Don’t look at your phone. Think of the number of songs that have gone by. Push yourself. Mind over matter. The first 10 minutes and last 10 minutes are the hardest. Hit that time mark, and check your distance. This is where you need to push. I usually speed up, because I’m getting bored & I want to just finish. Congratulations! You just ran 5 miles! Make sure you stretch everything out really well and drink lots of water before, after, and during!

|| Step 7 ||

Congratulations on running 5 miles! But you’re not done yet. Now you have to maintain it! The day after your run, stretch and go for a leisurely walk around the neighborhood. Two days after you hit your 5 mile goal, you should do a full body workout. You should still be a little sore. This workout is going to help your mind and body realize the limits your body can go! Start your workout with a 1 mile run and end your workout with a 1 mile run. Your final run of the day will be slower than your warmup run! Make sure you stretch everything out really well and drink lots of water before, after, and during! Complete your other 2-3 workouts for the week and make sure to run 5 miles next week! You’re only competing against yourself and now you know you can do it! Can you set a new PR? Grab a friend and see who can hit their goal first!

**Disclaimer**

I am not yet a certified personal trainer, nutritionist, nor health coach. Everything on this blog is from own personal experience and individual research. Please take the tips and fitness routines posted here with a grain of salt (I hate salt) and know every BODY is different. Stay within your own body’s limits to minimize risk of injury or health hazards. Consult a physician prior to starting and exercise or nutrition regime or program. Consult a fitness professional when trying new exercises to ensure proper form.

My Go-To Detox

Detoxes are great methods to help rid the body of built up toxins. To many built up toxins can cause serious health issues; therefore, it is important to be knowledgeable about how to keep our bodies in their tip top shape, that we strive everyday to achieve! Especially for those people, like myself, who eat or dietary supplements such as protein powders, soy or whey, or other body shaping enhancers, a routine detox helps flush any excess debris that may be hindering our progress from our bodies! You’ll also feel energized once you’ve completed a small detox to really boost up that workout regime!

I always start my detox mornings with some Pomegranate Green Tea. Green Tea is beneficial because of the abundance of antioxidants & polyphenols. Green Tea also has that little boost of caffeine to get me going in the morning! I try to stay away from coffee, especially during a detox. I used to be a huge coffee drinker, but it felt super heavy once I started my new lifestyle, but teas give me that caffeine boost to jumpstart my day in a healthy way! Green Tea also helps boost brain functions and fat loss!

The Berry Detox Smoothie is packed with 3 out of the top 10 detox foods! It’s also a pretty & yummy breakfast smoothie to be carrying around! Blueberries are a cleansing fruit packed with vitamins and minerals; Chia seeds (when gelled out) slow down digestion to aid in proper nutrient absorption & create energy, they are also filled with fiber; Kale has high levels of iron and aid in liver cleansing and repair!

The Green Detox Smoothie is great for digestive processes! A detox is meant to cleanse the body and fight against illnesses. Ginger is perfect for leanings built up toxins in many organs; coconut water provides energy, is an alkaline which aids in flushing the system and provides vitamins and minerals great for healing; Parsley is fantastic for sources of not only antioxidants but also anti-inflammatory properties to relax and recover those stiff muscles!

Superfood Detox Smoothie promotes healthy digestion with all the spinach we can find inside! This is probably my favorite smoothie of the three! It’s important that our insides are as healthy as our outsides appear to be! Without proper digestion it’s impossible to maintain or lose weight in a healthy way! The citrus fruit mixed with banana and spinach also help gives us all those yummy micronutrients to fuel our body!

Grapefruit is a great cleanser of the body because of all the antioxidants, fiber, and vitamin C! Grapefruit juices also aid in faster detoxification. As an added bonus it’s great for skin health!

Day One

Breakfast: Berry Detox Smoothie & Pomegranate Green Tea

Snack: 12 Almonds & Homemade Grapefruit Juice

Lunch: Green Detox Smoothie & Water

Snack: Caprese

Dinner: Ground Turkey & Asparagus Bowl + Lemon/Cucumber Water

Day Two

Breakfast: Berry Detox Smoothie & Pomegranate Green Tea

Snack: 2 Egg whites + Water

Lunch: Green Superfood Smoothie & Lemon/Cucumber Water

Snack: 12 Almonds + Homemade Grapefruit Juice

Dinner: 3 oz Grilled CHicken & Broccoli + Lemon/Cucumber Water

Day Three

Breakfast: Green Detox Smoothie + Pomegranate Green Tea

Snack: Cucumbers in Vinegar + Water

Lunch: Green Superfood Detox Smoothie + Cucumber/Lemon Water

Snack: Apple + Water

Dinner: Spinach & Tomato Omelette + Cucumber/Lemon Water

 

All recipes for smoothies & juices are located on the recipe page.

**Disclaimer**

I am not yet a certified personal trainer, nutritionist, nor health coach. Everything on this blog is from own personal experience and individual research. Please take the tips and fitness routines posted here with a grain of salt (I hate salt) and know every BODY is different. Stay within your own body’s limits to minimize risk of injury or health hazards. Consult a physician prior to starting and exercise or nutrition regime or program. Consult a fitness professional when trying new exercises to ensure proper form.