First workout on the new plan yesterday.....:)

So Bret Contreras (the Glute man.....I love that!!) gave me my new workout plan sooooo fast after I sent him my detailed answers to his questions about my fitness goals and experience.  The plan looks amazing, 3 days of total body lifting and no cardio!  I love it!  He wants me to watch my leanness through my diet, which is the best way in my opinion, and frees up even more time for me to be productive doing other things.  I'm in constant email communication with him so I can report how much I'm lifting etc.....this is going to be fun!

Stay gorgeous and healthy!  Megan

The value of clothing that doesn't stretch.....

No room to over eat in this outfit:)  

I had a great conversation with one of my very bright, and introspective clients yesterday, and she said she had been doing some thinking, about when (according to her) her fitness levels had decreased.  She said that everything started coming undone when she began working from home, and no longer had to get dressed for work.

This insight really resonated with me, because I think that clothes serve as a better gauge for how you "look" than the scale.  Oftentimes when I am dieting, and working out hard, my body may not lose much weight on the scale, but my jeans fit more loosely, because I am loosing fat and gaining muscle.  It's really helpful to regularly wear clothes that don't have a lot of give, so you can remind yourself of what size you want to stay, or you would like to be again.  Exercise clothes can trick you into thinking that you look better than you do, because they have so much give.

I have a pair of True Religion jeans that have no stretch, and they tell me better than any scale, how my body looks.  If I'm starting to get the dreaded "muffin top"  I cut out dessert for a few weeks and add some jumping rope into my routine.  I know my tips are a little funny sometimes, but they are exactly how I have maintained my figure....and here's one:   When you are going out, wear something unforgiving.  Make it so that if you overeat, you'll actually be uncomfortable:)  I think that the key to success is understanding yourself, and knowing that you aren't perfect (no one is!) and anticipating where you may slip up with diet and exercise.  When I go out, I know that the urge to overeat is likely, so I plan ahead with my little tips and tricks.  Tomorrow I'll share my tips for staying on track when I visit my family:)

Stay gorgeous and healthy,

Megab

The difference between skinny and fit

(At a fashion show, feeling good in a sleeveless dress thanks to my resistance training!)

When I was in my early 20's ( ummm, which I still am?:) I wanted nothing more than to be skinny, rail thin in fact.  I ran an hour every day, and my diet, left a lot to be desired.....I was hungry, a lot.  I was constantly moving up and down with my weight, and not just a few pounds, most likely because my body was trying to find a healthier weight for me, and I.....was trying to look like a fashion model.  Funny thing is, no matter how much I tried, I was never going to look like a couture model, and everything that I was doing, was tough on my body and my mind.

Now that my workouts are largely resistance based, whether it be weights, or a body weight workout, I have seen huge changes in my body.  Having a healthy amount of muscle under your skin gives a beautiful, healthy appearance and makes you look "toned".  That's right...to be toned, you must carry a healthy amount of muscle!  I am by no means big, but I am also not thin and frail.  When I look at side by side pictures from when I was "skinny" to now when I'm athletic and toned....the difference is pretty amazing, and appearance wise, I think the majority of people would choose my current look over the one from my past.  I would compare the past look to Lindsay Lohan, and the current one to Britney Spears in her heyday.  The best part about a fit, healthy, lean look?  I eat 6 meals a day, and I'm never hungry.  This is so much more enjoyable and easy to maintain than constantly feeling that I need to deprive myself.  I clearly watch what I eat, which I think is true of most lean people, but I enjoy life so much more:)

What is your goal?  Skinny or lean and healthy?

* Photo courtesy of Jeff Baker

My workouts this week......

This week I worked out at an outdoor space by the river that the city of Boston built this year.  It was a great reminder that you don't need much equipment to have a killer workout.  I did bodyweight dips, step ups, squats, push ups and rows......and was able to enjoy the beautiful view of the water.  Hydration is definitely key when working out in the hot weather though, be sure to bring water or a sports drink, and drink well before you are actually thirsty if you plan on having a great workout.

Carbs, carbs and how they fit into getting lean:)

Me in the middle of the mess that was my hotel room in California:)  Oh and sooooo tired, and clearly needing carbs after the two hours I spent shopping!  Noooo really!

These days it seems like everyone has become a little afraid of carbs....or.....all they eat are carbs, and their diets lack the protein that they need to stay lean.   There needs to be some sort of a balance, where there is variety in your diet.....eating the same boring things day in a day out is enough to drive any of us into a snickers (or whatever is your preferred crash and burn!) filled food overload.  When you constantly deprive your body for too long, there will be a day when the proverbial dam breaks....and you eat anything, and everything!

When I am working towards getting leaner ( and yes, I go in phases.....so often times I am) I focus on protein, fruits and vegetables for most of my meals, and usually only have a serving of carbs at breakfast, and for the meal right after my workout to speed up my recovery:)

For carbs I usually choose things that are less refined:

Oatmeal, brown rice, whole wheat pasta and bread and sweet potatoes.

I stay away from: white sugar, white bread, white rice, sugary cereal......

When I am as lean as I want to be I usually have a small serving of carbs 4 times a day.  Carbs can be a bit of a slippery slope for me.  To a point, I feel great when I add them into my diet....but too much, or too refined....and I go overboard!

Healthy snacks

If your life is anything like mine, a true, relaxed 30 minute meal may only happen once a day.  At any given time, I'm either running around with my two dogs, working out or making my beautiful clients even more beautiful at the salon......life is never dull.  One of the most important habits I have, is to always be prepared with food.  I eat mini meals 5-6 times a day so that I'm never starving, and have tons of energy.  Instead of filling myself up with one big meal, I am always half full.....and it makes me feel light, energetic and focused.   The tricky thing with eating, is that most of the foods that are sold as snacks, have nothing to do with real food, and won't do much for your physique, or energy.

Here are a few ideas for snacks that I give people when they ask me for ideas:

(hint....try to have as few ingredients in your food as possible!  One ingredient foods are THE best!)

• Pre packaged Raw Almonds from Trader Joe's - measured out so you can't overeat!  Perfect snack..
• Greek yogurt with berries
• Cottage Cheese
• Small handful of raisins with mixed nuts
• String cheese 
• Cut up red, orange, yellow or green pepper with hummus
• Hard boiled egg
• celery with peanut butter, or laughing cow cheese
• grapefruit (did you know it naturally helps you burn fat?   Ummmm, I'll take two please! ), apples, mixed berries.....oranges...

Just a few ideas, but notice that I've left out protein bars, granola bars, and almost any kind of food that stays "fresh" in your cabinet "forever".  These all take a little preparation, but will keep you full for longer, and help you to resist things that you just might wish you hadn't eaten:)

BTW, I always keep a small package of almonds in my purse for when I get very busy, so that I have something healthy....that way I won't get a super unhealthy snack when I'm in a bind.

xo

Eating out, and staying lean

In the next few weeks, I'm getting ready for a photo shoot. I usually try to stay within a few pounds of how I need to look....but let's face it, sometimes a delicious scone or brownie gets the better of me, and I always have a little work to do to feel completely ready to be in front of the camera. When I'm looking to lean up a little, or just maintain what I have, I still watch what I eat when I'm out. I enjoy myself, but reign in my eating so that I'm not regretful the next morning. Here are a few things I do to keep myself on track.

1. I drink 3 liters of water through out the day, and I don't skip any meals that day. No need to "save up" your appetite....you'll be so hungry that you'll eat more than you need.

2. Right before I leave for dinner, I eat an apple and drink a glass of water. It makes such a difference to sit down at a restaurant hungry, but not starving. You'll make a better choice when you order.

3. I scan the menu, and sometimes I order two appetizers instead of an entree. Appetizers are usually about the size of what we should be eating, and I tend to eat whatever is in front of me (yes, I do that too!) so I make sure there isn't as much in front of me. If I order an entree it will be protein: chicken, fish, filet mignon (no sauce, or sauce on the side) with vegetables. Don't be afraid to special order, if you ask politely...they will oblige.

4. I skip the bread basket, it's just not worth it. No nutritional value, and I want to be able to go out and stay on track.

5. I drink water, or sparkling water with a shot of cranberry and a piece of lime. When I'm trying to get or stay lean, alcohol makes it difficult. It interrupts my resolve, and adds extra calories I don't need.

6. If I am done eating, but still picking at my food because it's in front of me, I subtly waaaaaay over salt my food (hopefully while no one's watching) so that it doesn't taste good!

7. Last but not least.....dessert! Even when I'm leaning up, I still allow myself dessert once a week. This usually follow a meal that is not quite as strict as what I just described. That said, I order a large warm baked cookie, or a small ice cream sundae, and I enjoy every bite of it and I don't feel bad for a second:)

You can still have fun when you go out, and maintain (or get closer to) the physique you want. It just takes a little thought, but once you do it a few times, it will become a habit.