Eating healthy at Abe and Louis

Retail therapy at my favorite store.......Bebe.  Not so into this outfit.....Have you heard the song "I'm on a boat.....???" they would have to play this the entire time I wore this outfit.....

So yesterday morning I started out my day soooooooo excited!  I was going to a big pool party at the MGM (at Foxwoods) and I couldn't wait!  When I'm getting ready for a photo shoot, I usually stay in for the last couple of weeks, so I can get extra rest, and also so that I can make all of my meals and adhere to my diet.  Well I got an invite from a friend to a pool party and thought: perfect!  Dancing, being outside, and I can just drink water or iced tea and pack something healthy ( I know this probably sounds strange, but I have followed so many diets at this point, I am used to having to bring my own food)   Anyway, I got all ready to go, and packed up my food, put on my bikini etc, and was sitting waiting......my friend called me after we were supposed to leave, and cancelled.  Uggggh, sads!  I was so very excited to go, and so disappointed to stay home!  I felt like a little kid and sort of wanted to cry....but I thought, c'mon Megan.....when life gives you lemons....you make lemonade!  I've been really busy lately...and started to think about the things that I have been wanting to do, but have not had the time....  I met up with a friend and walked around Newbury for a bit, then hit some of my favorite stores....so fun!  I wound up buying all sorts of adorable pairs of shorts at bebe, I was so surprised as I didn't think I was a fan of shorts...but I take it back, I truly am.

After shopping I went to Abe and Louis for Filet Mignon, because I was famished from all the shopping.   I wound up meeting up with two friends, and having a very amusing and laughter filled dinner, and although I ate quite a bit, I chose healthy things, and felt happy that I stayed on my plan.  I had a few shrimps from the shrimp cocktail to start, followed by the filet mignon (with asparagus on the side) and two chocolate covered strawberries to end the dinner.  Healthy, and such a great day too:)  When life gives you lemons, make lemonade.... (and eat chocolate coved strawberries:)!!!

Stay gorgeous and healthy,

Megan

What an average day looks like right now.....

So many times people ask me what I eat, in an average day.....for a snack.  Recently a client asked me, and I thought......hmmmmmm, most people probably wouldn't want to eat the way I'm eating now because I'm getting ready for a photo shoot, which means I'm eating super clean.

Right now I'm making tons of trips to the grocery store because I like to keep tons of fresh fish and produce in the fridge, okay well maybe not tons, but I go through produce quickly!  Right now I am keeping the fridge (and freezer) sticked with: baby spinach, summer squash, zucchini, tomatoes, yellow, orange and red peppers, onions, sweet potatoes, broccoli, asparagus, avocados, blueberries, strawberries, grapefruit, chicken breast, cod, tilapia, salmon, eggs, eggs whites, lemons and limes, salsa, kale and winter squash.  In my cabinet my go-to items right now are olive oil, balsamic vinegar, protein powder and a touch of soy sauce.  I always cut dairy about two weeks before a photo shoot because I am sensitive to it, but when I'm not getting ready for something, I often have a greek yogurt or a sprinkle of cheese on my omelette.

I'm drinking a ton of water per day with lime squeezed in, black coffee, taking a calcium supplement, multivitamin and fish oil.  This is a pretty strict list of foods I'm eating, but I still enjoy it!  Here's a recipe for a super healthy salad I like to have when I'm leaning up:

Baby spinach
handful of strawberries
half an avocado
4-5 ounces of chicken
1 tablespoon olive oil, lemon juice and a sprinkle of sea salt on top....so good!

Hope you are having a great day!

Megan

Reader question.........I love soda...is diet soda my best bet for dieting?

Question..... is diet soda (coke Zero) the best bet for dieting?  I love soda.......

My answer:  I know this isn't what you want to hear, but if you really want results when dieting, you also need to drop the diet soda.  I know what the bottle says, zero calories......blah, blah, blah......but guess what?  Artificial sweeteners and flavors affect out bodies in more ways than you can imagine.  If you google it, there are tons of articles on the strange side effects that they can cause, and one of them is that they can stall your fat loss.  A few years ago when I was getting ready for a fitness competition I was drinking a ton of diet soda, and doing everything else right with my diet, but not dropping any weight.  I was also very tired and anxious......I talked to my coach, who said that I MUST drop the diet soda immediately, and I did....although it was hard!  Within a week the weight began to fall off, and I felt so much better.  Fake food does some funny things to your body, and with artificial sweeteners, your brain gets confused.  It expects calories from sugar....after all sweetener tastes like sugar, but it gets .....nothing!  No energy, no nutrients...  When you're dieting (or just trying to lead a healthy lifestyle) you need to get more bang for your buck.  You need good, old fashioned water, or green tea....that's what you should be drinking for optimal success and health.  Treat yourself to one or two sodas a week, but just know it's not helping you.

Staying focused.......

I bought my first pair of sneakers in a long time because I have been making sooooo many trips to the grocery store.....and I love them!  Converse are so cute!


Two weeks till my photo shoot!  I've been drinking tons of water, planning out my meals.....and making daily trips to the grocery store so that I can be sure to have tons of fresh produce and fish.  When I'm staying on a tighter eating plan, I always make sure to have lots of healthy options around so that I won't slip, and eat something I wasn't supposed to just because I didn't plan well.  My friend at the gym, who is motivational to me said yesterday: failure to plan, is planning to fail.  I love that!  As I write this, I am preparing all of my meals for the day, even dinner.  For breakfast I had a bowl of steel cut oatmeal with strawberries on top and an omelette made with 1 whole egg and five egg whites and black coffee:)  The funny thing is, when I'm being especially strict with my diet (now) and excluding all processed foods, I feel the best!  My energy is high, and my stomach is flat!  Also in reality all of my cooking for the day takes under forty-five minutes, not that bad when you think about it.  Have a great day everyone!

Reader question: what's the best way to take weight off??

Reader Question:


Hey Megan . I've been heavy all my life. and been dieting off and on. I started back on dieting again. I was 267 and now I'm 238. It's so hard to keep it off. I lost 40 pounds and I put it back on after I had some things happen in my life. Is there any advice you could share? I don't want to take any pills or anything. Because then you'll just need them forever....... Trying to do it the natural way.  

How are you able to keep it all off and not worry about putting it back on? It's so hard. Doing it. I was hitting the gym. But it didn't seem to do much for me. 

My answer:

Hi there!  Thank you so much for writing:)  Ok, so here goes:  first of all, read my blog....there is a lot of good stuff here, and the tips and tricks apply to anyone and everyone that wants to watch their weight, men and women.  We live in a society where it's not easy to stay lean, portions are huge, fast food is everywhere, and it's just easy to give up sometimes!  But there's hope.

1.  Want it enough.  If you are going to lose weight, you have to want it, not just enough to complain, but enough that you are 10 out of 10 commitment wise.  There will be obstacles, challenges, and saboteurs, but you must remain strong and focused, and know that it will be hard, NOTHING GOOD COMES EASY.  

2.  Know that diet is 80 percent of your success.  People who work out and aren't seeing results are blowing their diet.  You need a scale, measuring cups and spoons, and a cabinet and fridge full of good, whole foods, not diet foods, real food.

3.  A sound exercise plan.  I know in your email you said you have an injury, so you need someone that can write a plan around it.  There are still many things you can do, and I for one don't do much cardio, and I think Cardio would irritate it the most.

So here is the thing.....keeping slim isn't ever easy for me, I always have to watch what I eat, plan my meals, and work at it, but it's worth it.  A great body is the one thing that money truly can not buy, you have to earn it, and find the disciple and desire in your heart.

Look through all of my blog posts, and google precision nutrition.  Order it.  It's good stuff, and if you want this enough, it will tell you everything about nutrition that you need to know to get the body you want:)  That's your first step, write me back and update me on your progress please.  I'm happy to answer more questions, but I want you to take that step first.  Just worry about the nutrition part right now.

Megan

Reader question....How can I condition myself so that I can do pull ups?

Reader question:)

I've been doing a lot of strength training and within past 9-10 weeks I lost about 12lb and build up my muscles and slowly I am seeing an OUTLINE of a six pack YAY. I can run a lot faster and longer because of strength training. Now my questions to you is...now matter how many push ups I do...I can't do pull ups without cheating. What do you suggest?

My answer:  First of all, great job with the weight training!  I told you you'd love it!!!  Is it okay to say I told you here??:)  Push ups aren't going to help you much because the movement plane is actually quite different......however, there are a few ways that you can make your body stronger, and then you will be able to do a pull up!  Just so you all know, pull ups are done with palms facing away from you:)

1.  If your gym has one, use the assisted pull up machine.  This is actually a good option, and although I always prefer free weights to machines, it will get you started...and stronger.

2.  Do lat pull downs with a cable.  This will also strengthen the muscles you'll be using...

3.  Do negatives.  Use a bench, or step that has enough height, or if you are feeling super tough and renegade that day, jump up.....and only do the portion of the exercise where you lower yourself down.

Ok, my last bit of advice.....wear gloves!  I wouldn't even bother to attempt a pull up without throwing on gloves first, you'll have a much, much better grip.  When you finally master the pull up, you will be doing one of the most effective exercises there is:)

Stay gorgeous!

Your questions, emails and comments make me smile!:)

Me on a really happy day, with a good friend:)

Hi everyone:)  I have been getting some amazing emails, questions and comments lately, and I just wanted to tell all of you, that they really mean the world to me.  I really enjoy writing, and sharing anything that I know with you, and it brings a genuine smile to my face to know that you like what I write:)  If you have questions, just know that I am always here for you....

Stay gorgeous and healthy,

Megan

Other people telling you......it's okay.

So as you may or may not know, I'm in the last two weeks of getting ready for a photo shoot in Canada:)  To get ready for any kind of modeling which is fitness based takes (at least in my opinion) a great amount of discipline and strength, and it is by no means easy.  The very act of preserving my muscle, and getting quite lean at the same time requires planning, and science.  Let's just say that after years of doing this, I know what it takes.

Enter into the equation the opinions that other people often give:  You don't need to be so strict, you're perfect just the way you are just this once won't hurt you, why can't you have a drink?  It's no big deal....

Here is the thing, when I have a target that I need to hit, no one is going to move me from that target.  This is a photo shoot, and I believe in showing up ready, not expecting, or needing to be photoshopped.  When you see a picture of me, that is really my body,  I worked for it, I earned it, and I did it in a slow and steady, healthy way.  It's not my genetics, it's not a pill, it's hard work and planning.  When people tell me that I can just have one, or relax today, I remind myself that we have drastically different goals, and that yes, they can have one.......but if I want what I want.....then I have to fuel my body the right way, and treat it like it's my business, because that is exactly what it is.  I'm not having a martini, or a plate of fries right now......I have a goal on mind.

People don't need to understand your eating, or why you jump rope like Rocky in the boxing room, they don't need to be in a magazine, or to be able to do 10 pull ups.....everyone's goals are different....but it's your job to remember and protect yours.  If you don't know how to get there, then learn.....but whatever you do, don't take advice from someone that doesn't share your goal.  Live it, feel it....do it.

Stay gorgeous and healthy and get after it!

Megan

Tabata .........the best kept fat burning secret:)

Tabata is one of my favorite (okay, and least favorite) fat burning secrets.  I love it, because it works.....and really reaches into those hard to get to stores of abdominal fat, but I hate it because......well because it's a grueling 4 minutes!  Tabata is an exercise protocol that was created in Tokyo, Japan.  To do a round of Tabata, you need 4 minutes.  I personally love to go in the boxing room at my gym and set a timer so I don't lose track of time, but you can do it anywhere that there is a wall clock.  For 20 seconds, you do an exercise at your maximum intensity.  I do kettlebell swings, high knee jumping rope, or burpees.  You could also do the elliptical, or jumping jacks.....there are many options.  So 20 seconds of hard work, followed by 10 seconds of rest, then repeat until 4 minutes are over.  At first you may not think it's that hard, but after a few rounds, trust me....it will be grueling.  It brings to min pre-season soccer practice when I was in high school, where I just couldn't imagine finishing the workouts!  That said, your metabolism will be cranking when you are done, fat will be burning.....and you will most definitely have a workout high.  I love, love this workout, and that I can be done with my cardio in 4 minutes!  When I really want to push myself, I do two rounds with 2 minutes in between, that's it, that's enough:)

stay gorgeous and healthy!

Megan

Sometimes things don't happen all at once.....

I'm working toward a goal......and originally, I was working with someone else, and it completely stalled out.....so now I'm making progress, smaller of course.....but still there, by myself.  It's a little frustrating, because in my mind, things were going to happen so much faster and more easily, but I just keep reminding myself that there isn't only one way to reach a goal, and some progress.....even if very small, is better than none at all:)

Stay gorgeous and healthy:)

Megan

19 days till photo shoot:)

I'm so motivated right now:)  19 days till a major photo shoot in Toronto!  Hitting the gym, drinking a gallon of water a day (yes, really) and planning out all the details!  I'm so excited, I really can't wait.  It's been a little hard getting ready because Boston has been having a major heatwave, and I have been so hot that it's been tough to move, but getting a new super cold ac tomorrow should help me speed things along! Off to the gym to work out now.....

stay gorgeous and healthy....and get after it!

Megan

I want my Bikini Body ...... (by Valerie Waters) What I've been doing for training this month.

One question that I am asked very frequently is: What do you do for your training?  First and foremost, I always have a plan.  Going into the gym without knowing exactly what you are doing, and "winging it" is a huge waste of time.  It's like trying to fly to St. Barths without a flight plan.......bad idea.....seriously.  It took me a while to realize that I wasn't seeing results when I showed up to the gym and just did a little of......well, everything, and also most importantly:  I didn't feel motivated.  Having a plan gives you a start and a finish, and a distinct goal.  I highly recommend it if you want a great body.

I've been using Valerie Waters I want my bikini body plan and I love it! http://www.iwantmybikinibody.com/ She really understands how to design a program that works.  It keeps me lean and toned, without adding too much muscle.  SOme people say that women can't build too much muscle.....and all I can say is that I disagree.  That said, we do need to carry a fair amount of muscle to look firm and toned, so please do start resistance training if you haven't already.......it's amazing.  My favorite part of her program are her Valslides.  They challenge me in a complete new way, and everyone at the gym is always wondering what they are:)  Here is a link to Val's program......I recommend this to so many of my clients who want to get in shape.  If you spend the money on this program, you save sooooooo much money because you won't need to hire a trainer all the time.  I still think it's a good idea to work with one to establish your form though form is everything.

Letting little slips be just that.....

The delicious, Barbie cake.......it's Espectacular!!!!

Sooooooooooo last night, I couldn't get my Barbie cake out of my head.  My mom made it, which of course means that it was wonderful, and with my very favorite, her buttercream frosting recipe.  I had planned to have a nice, big cheat meal on my birthday, with lots and lots of cake....then getting right back on my plan because I have a photo shoot in a few weeks.  Well, last night I decided I didn't care...because I really wanted more cake.  It was delicious, and I enjoyed every minute of it, but wound up feeling a little sick because I never eat that much sugar in one sitting.  Now I'm back on my plan, and not dwelling on my treat.  It's not the few, outrageous treats that keep you from where you want to be, it's what you do on a daily basis.  Eat things that are super good for you 80 percent of the time, and you'll be fine to enjoy Birthday cake and other goodies the other 20 percent:)

Living for today, not tomorrow.....

My birthday:)  So much fun with my family, and I had a Barbie cake like I always do......I'm still a big kid, and I have so much fun with it!

I'm going to let you in on a little secret......when people constantly reference tomorrow, they are not people who live in reality, and get things done.  You know one of the most important things that I have learned in my life?  Tomorrow may, or may not come.  I'm sorry, that may not be what you want to hear, but it's the reality of our lives, and if it's important.....I mean really important....the time to take action is now!  It's so easy to say that you will spend more time with your friends tomorrow, or start your diet tomorrow, or be a kinder person tomorrow, or whatever it is.....but it just may not happen, you see other things will always happen between now and then, there will be more obstacles and phone calls, bad weather and obligations......wade through the difficulties like a soldier....and GET AFTER IT.....if you want it........and you know what?  If you don't do it, no matter what you may say, then you just don't want it enough.  That's fine, but do not allow yourself the luxury of talking about it, or complaining.  

My mother had a rule that she engrained in me when I was growing up: We were allowed to complain about something three times, and after that.....we had to take action, if we didn't, no more complaining.  

Today is your day, and you are responsible for making your dreams, and daily goals, a reality......don't wait for someone else to do it for you.....it's all on you.

Stay gorgeous and healthy.....and get after it,

Megan

Lifting weights is the closest thing to the "fountain of youth"

Yesterday when I put on my swimsuit, and got ready for the beach, I took a second to really appreciate the positive things that lifting weights has done for me.  Not only does it provide me with an emotional outlet, a mental discipline and a feeling of well....being strong, it had kept my body looking just like it did ten years ago, if not better.  How we age is largely based on the way that we care for, and respect our bodies, and constantly challenging my body by lifting weights has allowed me to keep the muscle tone of someone in their early twenties......so that today, on my 34th birthday I can sport a bikini I bought ten years ago, and still feel great.  I built this, I earned it, and I remain this way because it's important to me.  It's not because of genetics, surgery, or and kind of unhealthy cheat....it's good old fashioned healthy diet and exercise, and I am really happy to feel so great at 34.

A few years ago after about a year of not working out, I made a trip to Miami and realized that my body didn't look the way it used to....I was skinny, but not fit.  I weighed less than I do now, but somehow my body looked old to me.  I watched other girls at the pool and thought: I used to look that way....I want a great body like that!  And so I set out to get one, training, eating right, and with a goal in mind......and I'm so happy I did!

Stay gorgeous and healthy, and if you want it enough.....get after it!

xoxo,

Megan