Sharing is Caring... My Fitness Plan...

I know there are a million different ways to skin a cat, but I'm currently combining Intermittent Fasting along with my Herbalife Lean Out plan and it seems to be working pretty well... I'm down 9.5lbs since last Monday!  For more info on Intermittent Fasting (http://www.theiflife.com/intermittent-fasting-101-how-to-start-part-i/).

In more detail... I'm doing a 2000-2200 calorie meal plan per day ensuring I get in 200-230g of Protein, 70-90g of Healthy Fats and 50-120g of Carbs per day for 6 days a week.. then I have 1 day to eat my maintenance calories (3500+) in order to reset the leptin... hormone that triggers fat burning. 

I am doing a workout program called CT-50 (www.ct-50.com) which is 5 levels, 10 workouts per level all 20 mins or less. The shorter workouts work best for the way that I'm eating. If I were going to be doing extended workout sessions, I'd probably have to eat more. The other reason I prefer the shorter, more intense, workouts is because it should reduce the amount of Cortisol (stress hormone) I release into my body. That hormone also blocks weight/fat loss from my research.

If you want to try this, the numbers would need to be adjusted to your specific requirements.  If you are out there and you need help in getting yourself together, I'd be happy to help you!  Just let me know!


Shawn.Hurt@Gmail.com
Herbalife Health Coach
#GetUncomfortableSquad
#GUSDC

1 Week Results.... Herbalife "Lean Out" Plan & Exercise WORK!!!

All I can say is that Herbalife nutrition & proper exercise works!!  Last time I checked in I was saying Results or Excuses... and I got rid of my Excuses and had some MAJOR one week results!  I got back on track with my Herbalife "Lean Out" plan and I also started a workout program called CT-50 (50 different at home workouts 20 mins or less) and I was able to drop 8lbs last week.  I know that won't be possible moving forward to drop that much on a weekly basis but it was nice to drop off some water weight I'd gained.  I went from 254lbs on Jan 24th to 275lbs on March 9th, so I have a lot more water weight to drop!  I'm hoping to be able to drop another 5-8lbs this week as well.  I know the closer I get back to the 250's, the more the weight loss rate will slow down.. but I'm focused!!!  I can SEE my optimal physical state in my mind and I won't stop until I get there!!

I shouldn't be that surprised at these results, because I was able to do similar things a year ago... I just have to kick myself for allowing my focus to slip during my injuries!!  Oh well.. spilled milk and today is a new day!!  I'm excited to see what this week brings!

I hope all of you reading this are focused on getting your health and wellness together!!!  In the end, your health truly is your wealth!  I am a Health Coach and can help you get results also.. so if you are struggling to find your way, need motivation and someone to hold you accountable.. feel free to contact me!

Results or Excuses...

Finally this knee of mine is starting to get back together.  I had started back on track 3 weeks ago and was doing VERY well... dropped 7lbs in one week and then made the bad decision to play basketball.  That one decision killed all my progress because I quickly sprained my knee 2 minutes into the game.  At some point in life some things have to be let go and this is the point where I bid basketball a fond farewell!!

I sat for 2 weeks limping and gimping around with this knee.... eating horribly.  The sad thing is that I have so much knowledge about the proper ways to eat, but I ended up doing the emotional eating thing (doesn't help that my wife loves feeding me "teddy bear" foods).  I was really down on myself because the weight just continued to pile on.  It has gotten me back to the original point of disgust I was at when I first started Herbalife last year this time.  Sadly enough, after all the progress I'd made over the year, I got right back to the place I started from. 

Right now I feel differently about losing than I did before though... before it was all about hitting a goal weight, but now, I just want to commit myself to the process... day in and day out.  Regardless of what the scale says.. keep putting in the work.  I no longer have the desire to go in the gym and go crazy.. just consistent.  Having this busted up knee really forced me to rethink my mindset...  It really is a battle of the mind and if you can conquer the mind, the body will follow!!


I hit the gym this morning with the help of one of my accountability partners, Robin, and I can say that without her I probably would have made another excuse to put it off until tomorrow.  That's why this post is titled Results or Excuses.... pick one because you surely can't have both!!  I CHOOSE RESULTS!!

Help!!!! I've fallen and I can't get up!!

I'm still here.. but I am really struggling to get it together!  My eating has been horrible this last week.  I have only worked out once in the past couple of weeks.  I have to get my mind right to get it together! Protein, healthy fats, fiber, complex carbs and an adequate amount of water with one meal per week to eat what I want....  Meal prep for me is CRUCIAL and it is what I've been missing.  I will recommit to 5 days per week at the gym @6:30 AM. I'm going shopping tomorrow to get it started again.  My weight is back up to 266-8lbs so I'm starting from the bottom again....

Here we go!

Back on Track!!!

I hate getting sick... just hate it.  It leads to a cycle that I've struggled to break... falling off track with my eating.  My last post I said I was gonna be out for a couple days... well I was down for 10 days on meds.  That timing couldn't have been worse because it was ending just as it was the birthday weekend for my wife.  I held strong with my eating for the first few days and I was even down to 254lbs 2 Saturdays ago... a 12lb drop from my starting point on Jan 4th.  It WAS a good month... then for my wife's bday, we had to do the celebrating which included a delicious cake. 

After the cake, I ended up making excuse after excuse of why I could eat things I know I shouldn't.. and the inevitable "I'll get started on Monday" started kicking in.  Then... it was Superbowl weekend and OF COURSE you can't start before the Superbowl party! hahaha  I'm able to laugh now looking back on it, but it just goes to show how easy it is to get sidetracked.  The beginning of Feb is now back to square 1 and I'm back here where I was at the beginning of Jan... just 2lbs down from where I started a month ago.... here in Boston getting my eating back on track.  Yesterday was a good eating day hitting most of my macro numbers.  Eating on track is so much easier being away from home... no distractions... no beautiful wife tempting me with delicious foods that don't help my cause (it's soooo hard to say no to her)!!


 See... here's proof of the progress... to bad I picked back up the 10lbs in just a few days... mostly water weight so it should drop off quickly.

Either way.. this will be a good week eating.  Working out is another story.  I'm paranoid now about working out, so I will have to ease my way back into things.  I will start back with my abs and push ups and then back to jumping rope next week... OR this week if I can make it over to the sporting goods store.  This area is expecting 8-10 inches of snow tomorrow so all may be shut down.  Anyway... nutrition drives 80% or results, so I'll be okay with just getting that under control for now.

It's good to be back! 

Day 17 & 18... Sick days and will be for another week :-(

I was not in the mood to post last night.  Unfortunately, just as I'm making some progress with my journey, I have a nagging illness that is preventing me from working out.  Usually, this would also mean I'd have a total collapse with my proper eating as well, but I have learned from my mistakes... I won't make that mistake again.  I do have a certain sense of satisfaction knowing that I am doing all I can do nutrition wise while the meds kick in and my body heals itself.


Here are my menu's and charts for today and yesterday:

Day 17
Meal 1
Herbalife Shake w/protein
Herbalife Prolessa Duo


Meal 2
Quest Bar
Cheetos

Meal 3
Salmon
Green Beans
Avocado

Meal 4
Herbalife Shake w/protein
Herbalife 24 Rebuild Strength

Midnight Snack (due to being depressed)
More Cheetos.... (thanks bad influence) lol

As you can see.. If I'd left the cheetos alone, I'd have been down around 2100 calories or so.  Oh well... I won't kick myself about it because I was still under my limit.

Day 18
Meal 1

Herbalife Shake w/protein
Herbalife Prolessa Duo


Meal 2
Herbalife Shake w/protein

Meal 3
Grass Fed Ribeye
Broccoli
Avocado





















 




I didn't have much of an appetite today.  I have to thank my Bad Influence for going against the grain tonight and keeping me on track.  I wasn't in the mood to cook and was going to order a pizza... but I'm 19 days in on being ROCK SOLID with my eating, so I am thankful to her for keeping me on track!!


By the way... here is my bad influence!! LOL  Love ya, Angel!

#Herbalife #Herbalife24 #GUSDC #GetUncomfortableSquad #BrokenRecordFitnessSquad #NutritionistApp #BeastMode #Focused #FamilyFirst #Love #SANDS

Day 16 - Rest Day (Snow Day)

I guess it is a good thing that my eating and workout schedule are both flexible.  Today I opted to stay home instead of getting out in the snow to hit the gym for Quads and Hamstrings.  My eating was on point today, so that is really my main focus thru all of this.  Eating is 80% of the results you get and it is normally the part that I struggle most with being consistent.  I am 17 days in of eating in the weight loss range of calories and I haven't come close to eating near my maintenance calories once.  I had planned on breaking that on Friday because it is my wife's birthday, but I've decided that I want to get 21 days in a row like the Nutritionist App suggests.  Also, my group on Facebook, Broken Record Fitness Squad, has a 21 day challenge of clean eating.  I don't know that I've held up to the 'Clean' eating standards this whole time, but I'd say eating the way I have is just as good! haha

Today's Menu:

Meal 1
Herbalife Shake w/protein
Herbalife Prolessa Duo
Herbalife Herbal Tea

Meal 2
PB&J Quest bar
Cashews

Meal 3
Grass fed beef
Peppers & Onions Sauteed in Coconut Oil
Multigrain Angel Hair Pasta

Meal 4
Herbalife Shake w/protein
Herbalife 24 Rebuild Strength

I'm not dealing with an nuisance issue that hinders my ability to do a variety of cardio, so for the foreseeable future, jump rope will be my cardio of choice.  I hate having issues.. but it is just an opportunity to tighten down on my eating during this period.


#Herbalife #Herbalife24 #GUSDC #GetUncomfortableSquad #BrokenRecordFitnessSquad #NutritionistApp #BeastMode #Focused